Today, I will show you three simple and effective upper body stretches that you can do before or after your workout.
#1 – Lats Stretch
All you will need is a band like a pull up band or some sort of exercise band for resistance. You will tie it above the height of your body, anywhere from 6 to 8 feet I recommend. The first stretch will be for the lats and for the back. You will grab the band. Put your hand through the band and then hold on to it. You will step back so you will have some tension. You will then turn your palm up and then just lean into it. You will feel stretch right to the lats and the lower back and even to the tricep a little bit. You can play around with the angles a little bit to get a deeper stretch and hit various angles of the muscle. Hold this position for about 45 seconds to a minute.
#2 – Triceps Stretch
Keep the band basically at the same height, same principle. Put your hand through the band. Grab the band and then bend the elbow. You will step forward, another step with the same foot stretching right through. You can step through the opposite foot as well to create a little bit of leverage. Hold this position for about 45 seconds to 60 seconds on each side.
#3 – Shoulder Stretch
This stretch is for the front of the shoulder and the pecs. Hold the band and turn the palm up, extend the arm, step out and then turn your body, open up. You can feel the stretch right across the pec and the front of the deltoid muscle. Hold this position for about 45 seconds to 60 seconds.
There you go guys! These are really quick and simple stretches for the lats, tricep, pec and shoulder that you can do before and after your workout to keep everything mobile and loose as well as help with the recovery.
Hey, happy B.C. Day! It is a long weekend here Kelowna and we are celebrating the British Columbia Day. It is a statutory holiday that gives Canadians in the province the opportunity to celebrate their achievements or relax with family and friends.
Our family is relaxing a little bit and will head off to the Local Farmers’ Market.
I love shopping at the Farmers’ Market most especially at this time as fresh fruits and vegetables are widely available.
Today, I got a quick workout for you to help improve your upper body strength. This is from my good friend, Isaac Payne.
Use a standard underhand grip. Start with shoulders width apart and basically at full extension. Get the chin right over the bar in a nice, slow and controlled movement without swinging.
#2 – Ring Dips
You want to make sure that your ring is about chest high. You will keep the ring nice and tight to the shoulders. You want to flare the elbows out and you want to lean in the chest.
#3 – Pike Sit Ups
Pike Sit Ups
Your legs are straight. Arms are straight above the head and you will engage your core. Bring your legs up to reach your hands, all in one flow of motion then back down again. You will do this in a nice and controlled movement.
Perform three chin ups, six ring dips and nine pike sit ups. You will do as many sets and repetitions as you can in a 10-minute time frame. You have to pace yourself but try to keep moving, make it metabolic and get a great upper body and core workout.
But before I get to that, I just want to let you know that I am off to shoot more YouTube videos. So, watch out for them and make sure to subscribe to my YouTube Channel to stay up-to-date with my latest videos.
Today, I will share the seven most effective ways to get rid of your hip pain.
You are foam rolling out the IT band. We are working on addressing the tension around the hip. One of the causes of hip pain is having excessive tension around the hip so we are working on the tension not just on one part but all of the parts around the hip. You are going from just above the knee and you are rolling to just below the hip. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.
#2 – Quads Foam Rolling
Quads Foam Rolling
Move half of your body over the edge of the foam roller. You will bring the foam roller to just above your knee. And then you will roll from just above the knee to just below the hip and then back and forth. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.
#3 – Gluteus Medius Foam Rolling
Gluteus Medius Foam Rolling
You will move the foam roller to 45 degrees to your body. You will sit on the foam roller with one of your butt cheeks. You will start rolling the hip joint and move to the top of your pelvis and then back to the hip joint. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.
#4 – Inner Thigh Foam Rolling
Inner Thigh Foam Rolling
Place the lower part of the leg on the foam roller. You will roll from the inside of the knee towards the hip. Perform one set of 5 repetitions up and down so 10 smooth controlled movements with a good stop at the start position and at the end position. You should feel like you are having a good deep massage but it shouldn’t be in screaming pain.
Ideally, we will go through these foam rolling exercises on both sides. We don’t want to do all of the pain relieving exercises on just one hip. It is best to alternate back and forth. This will enable the hip that you are working on a break and then also works on the pain free side for injury prevention because all of these exercises will help you obtain healthy hips.
#5 – Hip Rocking
You are standing in a wide stance. You are just focusing and trying to have the movement happening in the hip. You rock the hip on one side and then rock the hip the other side. We are working on the mobility in the hip. We loosen up things around the hip. We are targeting the hip joint in order to work on stretching things deep in the hip muscles and ligaments. Perform one set of 5 repetitions, a total of 10 movements. We are looking at a smooth controlled movement holding each of the end positions for 2 seconds.
#6 – 90-90 Hip Flexor Stretch
90-90 Hip Flexor Stretch
You are taking a big step and then kneel on your left knee and put your right foot in front of you such that your right hip and knee are about 90 degrees. Tighten up the abdominal area and the glutes then bring the hips forward and bring the arm up over head. We are targeting the front of the thigh and deep in the hip in order to target the hip flexors – iliacus and psoas muscles which is the common cause of hip pain. Perform one set of two repetitions on each side alternating back and forth. Hold the end position for 20 seconds and you are looking for light stretch.
#7 – Three-Way Plank
Get into a plank position resting on your forearms. You will tighten up the abdominal area, glutes and hamstrings. You will move to one side as you reach one arm up to the ceiling and stack one foot on top of another in a side plank on your elbow then hold it for a couple of seconds. Go back to the starting plank position and then repeat to the other side. We are working the core, abdominal area, glutes and hamstrings. Most hip pain sufferers have weakness in the core which puts more stress in the hip. We want to take away the stress in order to relieve the hip pain. Perform one set of 5 repetitions and you can progress up to 10 repetitions holding the side plank position for 2 seconds in a smooth controlled movement.
You will need a golf ball, a tennis ball, or a dog ball. Press the ball into your upper trapezius or mid part of your upper neck. A lot of times, this area is tight and that tightness leads to neck pain. We are loosening up the upper trapezius muscle or upper neck muscle in order to decrease the pull happening on the neck. Start at your shoulders working your way up to your neck. Look for like 5 sensitive areas rolling through and hold the sensitive area for a second or two until the pain subsides.
#2 – Neck Rotations with Arms Fixed
Neck Rotations with Arms Fixed
Andrea is sitting nice and tall, feet are flat on the floor and her legs are hip width apart. Her head is in great alignment with the shoulders and the hips which puts the neck in the least amount of stress. The more shoulders are rounded forward, the more that the head is forward and the more stress gets put on the neck. We will then add gentle neck rotations. Andrea will rotate to one side until to a point of light resistance and then rotate to the other side going back and forth. Perform 1 set of 3 repetitions on each side in a smooth and controlled movement holding the end position for a second or two. We are looking for a light stretch.
#3 – Chair Arches
You are sitting in a chair. Place your hands behind the head and then you will arch back. We are loosening up the mid back area because if this area is tight and stiff, it has poor mobility. We want to loosen up, improve the mobility or movement in those vertebrae in the spine to decrease the stress on the neck or in the lower back. Perform 1 set of 5 repetitions in a smooth controlled movement with a good stop at the end position for a second to 2 seconds. And with every repetition, try to arch back a little bit further.
#4 – Chin Tucks
You will sit nice and tall, feet are flat on the floor and legs are hip width apart. You will drop the chin then go back to the starting position and then relax. We are putting the head in ideal alignment. If you are really stiff in the mid back area, you might feel like resistance in the mid back area and that’s normal. If you have too much tightness in the upper neck, you will probably feel like a stretch in the upper neck area. With this one, it is really important to not overdo it because if you over stretch things, you might get a tension in head or headache. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two with light intensity.
Give those four exercises a go to relieve neck pain!
I hope you had a great weekend. Over here in Kelowna, we are starting to feel the summer.
One thing that I noticed over the weekend while walking around the town is that a lot of people are playing Pokémon Go. Too much playing of this mobile game may lead to Forward Head Posture and neck pain. So, I got a quick forward head posture fix for you.
This exercise is called 123 Exercise which is a great quick fix for forward head posture. This will enable you to put your head and shoulders in good alignment.
Place your hands out front and bring the elbows backwards. You will then bring the elbows to the side. And then straighten the hands reaching down a little bit. Perform one set of 5 repetitions holding the end position for 5 seconds or 10 seconds.
Happy Sunday! I hope you’re taking a day to relax a little bit, have fun with your loved ones and spend time outside.
Well, my son is starting a new hobby of skipping rocks. It was so cool seeing him yesterday practicing and learning new techniques to improve his hobby down by the river.
Now today, I have the continuation of the interview I had with Zack Zeller as we talked about the two-minute trick to control your food cravings. If you missed yesterday’s 1st part of the interview, you can check it here.
You are in a nice posture. Your elbows are pressed against your side. You will then bring the hands out and really focusing on the rotation of the upper arm. We are isolating out the shoulder joint, working on the range of motion and stretching out the shoulder joint. Perform 1 set of 5 repetitions in a smooth and controlled movement with a good stop for a second or two at the end position. We are really working on range of motion and then light stretching.
#2 – Hand to Opposite Shoulder
Hand to Opposite Shoulder
Donnalee is reaching for the opposite shoulder blade. She will use the opposite hand to push the arm a little further backwards to really work on improving the flexibility in the shoulder joint. Hold the end position for 10 seconds then you can progress to 20 seconds. We are stretching all throughout the whole shoulder. The stretch happens in the shoulder joint and in the front of the shoulder. Perform 1 set of 2 repetitions on each side alternating back and forth. You will hold the end position for 10 seconds and then you can progress to 20 seconds. We are looking for a light stretch throughout the shoulders depending on where the tightness happens in your shoulders.
#3 – Vertical Hanging Exercise
Vertical Hanging Exercise
You need to find a door frame. You will reach up and grab the door frame. Your arms are straight over head and then you will drop your heels and weight. You are stretching throughout the shoulder joint. Perform 1 set of 5 repetitions holding the end position for 5 seconds and then you can progress on to 15 seconds. We are looking for a light stretch happening in the shoulder joint area.
If you are not able to reach all the way up, you can just reach to the point that you can. And then bend through the knees and the hips in order to get that stretch. If you can’t reach all the way up, you can reach for a lower point. If you have sloppy shoulder or dislocated shoulder, you should not do this exercise. If you have stiff or tight shoulders, this is a great exercise for you.
These top 3 shoulder joint pain relief exercises will definitely make you feel a lot better. Give them a go!
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