Today’s person with average skills spends considerable time with their body supported. Whether it’s for work, school, or entertainment we tend to take a long time, often looking at a screen.?The seat holds us up and we are supported from your back all the way down to the feet, that are designed with stabilizing shoes.?No wonder when we exert ourselves our body tends to give way to injury. It isn’t accustomed to supporting itself.?Luckily, these injuries have grown to be predictable.?
Here is a list of common body weak spots and the ways to strengthen them:
1.?Mid Back
The muscles within our back in many cases are neglected and their weakness may be the root cause of many preventable injuries. Among other functions, these muscles (i.e. mid and lower trapezius, rhomboids) control the positioning of the shoulder blades. When sitting in front of a pc for 8 hours there is not much need for these muscles to do something so they relax and our shoulders droop forward. When we try to lift a heavy object or throw a ball, there is certainly an excuse for during sex to act. But they are they up for that task? In most cases the reply is no.
The back muscles become lax from insufficient use and the pectorals become tight creating a muscle imbalance.? When stress is placed on during sex one or several of these strains, causing their owner pain and time away from his or her activities.? Once the back muscles are strong the shoulder blades are properly positioned, shoulders are put in a neutral position, and the pectorals aren’t overburdened.? This creates a stable platform for all of us to perform the activities we like, not only preventing injury but causing us to be stronger in almost all exercises.
Here’s how you can accomplish it:
Horizontal Shoulder Abduction & Depression – Set two sides of the cable column at shoulder height.? Grab the left cable together with your right-hand and the right cable together with your left-hand and kneel down on both knees.? Keep the arms straight, pull both hands apart while retracting your shoulder blades down and back.? Think about attempting to make your neck meet in the center of your spine.
Repeat this 10-15 times for 2-3 sets.
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2. Rotator Cuff
Rotator cuff injuries are the leading reason for shoulder pain. This group of four small muscles act to stabilize the shoulder, which is the most unstable joint in your body, so that you can imagine how hard they work.?
Here’s steps to make sure they work effectively:
Face Pull – Set a cable column towards the height of the forehead and fix a rope grip.? Grab the rope with both hands and pull it towards your forehead by pinching you shoulder blades back and bending your elbows. When your shoulders are fully retracted, bring both hands up and back by rotating shoulders externally. When you have reached full external rotation your hands should be directly above your elbows.?Slowly bring both hands down again to shoulder height and keep your neck pinched back.? When your hands reach shoulder height enable your neck move forward. The eccentric phase (bringing the hands down again) is an essential thing about this exercise so don’t let the weight pull you down too quickly.? Learn to manage it since this is the specific motion used in many sports which can cause injury.?
Repeat this 15 times with lightweight.? The idea with this being active is muscle endurance.
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3. Glutes
Due towards the amount of time we spending sitting, our glutes have a tendency to become lax and sometimes forget how you can fire correctly.? Once the glutes are weak, other smaller muscle groups tend to compensate resulting in lower back and hamstring strains.? Strong glutes assistance to support and align the spine.?Here’s how you can remind them how to fire.
Glute Bridge? – Lay on your back together with your knees bent and feet flat on the floor.? Squeeze your glutes to raise your hips off the floor until your body constitutes a straight line from your knees to your shoulders at a 45 degree angle from the ground.? (Do not raise any higher as this can lead to lower back strain).? Hold at the very top and continue squeezing your glutes for two seconds, then relax and let your hips return right down to the ground.
Repeat this 30 times.
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4. Core
Our core supports and stabilizes us in everything we all do, from athletic activities to standing and even sitting.? It is the reason gravity doesn’t push us straight to the ground.? Most of the time the muscles within our core work isometrically to avoid us from bending and rotating whenever we wouldn’t want to, like while running or lifting something heavy.? The core’s most significant job is to stabilize the spine therefore it is logical that people should train during sex isometrically.
Here’s steps to make sure you’re stable:
Modified Plank? Place your forearms on the floor with your elbows directly beneath your shoulders. Step back until the only parts of your body touching the floor are the toes and forearms.? Pinch your neck back and tighten your glutes and stomach muscles.? Your body should form a straight line from your head to your heels (the hips should not rise above or fall below this point).? Stay in this position for 10-30 seconds.? During this time you will be fighting gravity which will try to pull you to definitely the floor.? Resist the need to hold your breath, count the seconds, or breathe frantically.? Set a timer and take slow, deep breaths.? You will notice that you are able to hold yourself up much longer this way.? Continue doing this in almost any quantity of sets which it goes to get at as many as 90 seconds in the plank position (i.e. 9 teams of 10 seconds, 3 teams of 30 seconds, etc.).
This exercise activates the stomach muscles more than crunches.? It is also more functional.? Most people do not have to crunch very often during a typical day, however their spine must constantly be stabilized.
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5. Balance
Balance is key to most endeavors. It is also sorely lacking in our “lift as much as you can” or machine based workout culture. Studies done in the University of Wisconsin Clinic have discovered that balance training significantly reduced the likelihood of ankle sprains in male and female athletes. Add barefoot balance training to this and you’ve got stronger, more stable musculature and connective tissue within the feet and ankles. This results in optimal foot striking with every step you are taking. After that the chain goes up. Correct movement in the feet and ankles leads as much as your legs, towards the hips, and to the spine producing a more effective motion along with a more stable and less injury prone you.
Here’s how to do it:
Barefoot Single Leg Stand – Go without your shoes and stand on one foot. Hold this for as long as you can. For those who have trouble balancing tighten your core, squeeze your shoulders back, and focus on one spot at eye level far ahead. This should stabilize and bring your center of gravity directly over your foot.? Repeat Three times on a single foot and switch to the other foot.?Once this becomes easy, get a partner and also have a catch with a swiss ball while standing on one leg.? No partner?? Not a problem. Toss the ball against a wall. Catch and repeat.
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REFERENCES
University of Wisconsin, Hospital and Clinics, Sports Medicine Center, Madison, Wisconsin.
The Effect of a Balance Training course around the Chance of Ankle Sprains in High School Athletes.
Timothy A. McGuine,* PhD, ATC, and James S. Keene, MDVerhagen E, van der Beek A, Twisk J, Bouter L, Bahr R, van Mechelen W.
The consequence of Proprioceptive Balance Board Training course for the Prevention of Ankle Sprains: A potential Controlled Trial.
Am J Sports Med. 2004 Sep;32(6):1385-93. Epub 2004 Jul 20.McGuine TA, Keene JS.
The Effect of a Balance Training Program on the Chance of Ankle Sprains in High School Athletes.
Am J Sports Med. 2006 Jul;34(7):1103-11. Epub 2006 Feb 13.
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