NAFC NewsBlast - January 2017 | Article 4

How to Shrug Off Shoulder Pain

By Tammy LeBoss | thefitprofoodie.com

One Exercise You May Want to Avoid!

For many of us, we understand the expression of ‘carrying the weight of the world on our shoulders’ all too well. According to researchers at Scranton University, the key to successfully moving forward after we’ve “goofed up”—whether this involves post-holiday binging or a regretful action – is to let go of self-blame. So if you haven’t yet shaken it off, learn to shrug it off, —literally. 

Regarding the proper mechanics of “shrugging” it off, if there was any one group of exercises that is (commonly) done wrong because, well, you saw somebody else doing them this way, it would be Shoulder Shrugs. The villain involves,

The Solution

  If you must, the best way to work your upper traps is to simply elevate your shoulders directly toward your ears in a straight up-and-down motion with control. A few more important tips:

1. Try not to push your head forward as you shru
2. Try to keep your arms as straight as possible to keep the focus on the traps
3. Never, ever, ever, ever look down

These tips go for all Shrugs, including barbell, dumbbell, and behind-the-back barbell varieties.
 

There are only a few groups on the planet that could benefit from doing Shrugs: Football Players, Bodybuilders, Wrestlers, and MMA Fighters. Those athlete's may do them to help protect their neck (thick traps can do that). Bodybuilders do, because traps are a muscle group that are judged and critiqued. The rest of the population have about as much use for working their traps as a President trying to initiate policies after Thanksgiving - don't bother.

It is important to remember that when not performed purposefully or carefully, this exercise can cause a tremendous amount of bio-mechanical stress on the joints, leading to inflammation in the shoulder complex, including: in the tendons of the rotator cuffs, the rhomboids, the bursa and can increase the likelihood of shoulder impingement.

To avoid disc herniation and for optimal form and alignment, never shrug off the ANSER™ Safety Principles. Prior to performing, learn the proper technique and understand the purpose of this exercise. Understand why NAFC discourages performing this high-risk exercise, and you’ll shrug off shoulder pain as well as those post-election blues in no time.

NAFC NewsBlast - January 2017 | Article 3

One Tip to Transform Your “Joy” Of Cycling

By Tammy LeBoss | thefitprofoodie.com

Powerful Breathing: Relax the Belly

Whether you’re cycling, doing yoga or trying to navigate life with greater ease, here’s one thing to focus on that could transform your training experience:

Given the body position for cycling, it is much easier for the athlete to breathe through the abdomen as opposed to the chest. This is the reverse of what most trainers and Pilates teachers will tell their students.

While breathing through the chest and keeping the abdomen contracted all the time is ideal for just about every other sport, in cycling it is counter-productive.

Sucking the belly in stiffens up the upper body and uses extra energy where it doesn’t need to be spent. In cycling, you want the most of your energy expenditure to go to your legs because that is the engine. You want your upper body loose and ready to adapt to whatever terrain you come upon. Remember, your upper body is just there to steer and if your muscles are tense already from flexing your muscles in your chest and upper back because you are focusing on scooping your abs, then you’re asking for trouble when you come upon a terrain change, obstacle or crash.

For powerful breathing, contrary to what you may have learned, relax the belly.

One Way To Prevent Lower Back Pain

By Tammy LeBoss | thefitprofoodie.com

Make friends with your hamstrings!

A recent study in the American Journal of Physiology suggests that lack of flexibility could be linked to a known marker for cardiovascular disease and the risk for heart attack and stroke: arterial stiffness. The study suggests Improving flexibility with stretching, yoga, or Pilates, “may be capable of modifying age-related arterial stiffening in middle-aged and older adults,” and should be integrated as part of a complete exercise routine.

Tight hamstrings make it challenging to reach correct alignment in athletic performances, yoga postures, weight lifting, and in daily movements such as bending over.

Over-tightness also causes many to overwork their low back, and is a common cause of injuries for athletes.

It’s no wonder tight hamstrings have been referred to as a hidden source of many lower back pain issues. Learn more about how tight hamstrings tend to flatten the lower back, causing people to lose the normal curve of the lumbar spine. Help clients avoid lower back pain and lower back injuries — by getting friendly with those hamstrings today! Whether as a pre- or post-workout plan, carve out some time to lengthen. Be sure to educate your clients on the benefits of staying flexible.

Here are a few reminders:

1. Flexibility is critical to keep aches and pains at bay as we age
2. It increases range of motion and athletic performance
3. It helps to lessen achy joints and muscles
4. Consistent stretching allows greater freedom in daily movements.

By practicing simple Principles of Alignment, you can say Goodbye to low back pain. Get Aligned. Get Stronger. Play Your Edge!