Pain full hands, wrist, shoulders, hips, knees, and or feet? These are common concerns with many people which many times leads them to take anti-inflammatory drugs. If one round of meds do not take care of the problem good chance the second, third and so on will not solove the problem. I think the problem started because the work load has increased while the power has decreased. Over time (around age 35) the body’s fat to muscle ratio starts to change. (less muscle more fat) In other words were are walking around with less power but our work load (daily life activities) do not go down. With less power and more load the body experiences break down. How do you solve this problem? Give the body more power! Start a weight lifting program. Check out my bull dozier analogy.
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I recommend the concept of directed healing for muscle tissue that has chronic pain. Chronic mean pain and discomfort that has been present for months or even years. As opposed to an acute injury (fresh injury) of the muscle tissue.
There are many times that I find myself stooping down low to pick something up off the ground and lifting it to at least waist high. It might be a 50 pound bag of dog food or lifting a lawn mower into the back of a truck. In other word this motion of bend down low and give it a heave happens to just about everyone and that’s when doing straight leg dead-Lifts comes in handy. I also think of this exercise when people are having discomfort in the lower part of the spine. The effort put forth by doing this lift really pays of if you have a job where you stand slightly bent forward at an angle like a massage therapist or a auto mechanic.
I enjoy the modified Up Dog Down Dog because it is very good for the spine. Specifically, the lower back and sacral area. This exercise becomes a rhythmic traction type of movement for the lower part of the spine which helps increase flexibility and reduces pain. When people have a great deal of pain and have a hard time finding a comfortable position the down dog portion of the stretch can provide that comfort. In fact, if this is a position that feels good to you I would recommend staying in the down dog for 5 to 10 minutes while taking large slow breaths. I think of the up dog portion of the stretch when people have discomfort in the upper mid back. Its a great way to undo hours of sitting at the computer or in the car.
I can say I do not enjoy doing full squats but certainly enjoy the benefits. In a short period of time the squats work the whole body. The muscles and flexibility gained by doing this exercise are very useful on a day basis. As you get good at doing squats life’s motions become easier. If you are interested in loosing weight squats can get you off that weight loss plateau. Doing squats will help you develop the large muscles of the lower back, buttocks, and legs. These are the largest muscles of the body which means they burn the most fuel. When the muscles are working hard and burning fuel they will seek the energy stored in fat which has the effect of you losing weight. If you have chronic pain in the lower spine especially in the sacral area the squats can help provide relief. I have a love / hate relationship with the full squats. Love what they do for me but I hate to do them. This video demonstrates the basic squats for the beginner.
The upright row exercise is an exercise I think of when people need to develop strength in their hands, forearms, and elbows. This is an exercise that can be used to solve chronic pain in these same body parts. Choose a weight that will be heavy enough to fatigue the muscle group in about 10 to 15 repetitions. Hold the weight at your waist level. Pull the weights up to the level of your clavicles right below your chin. Slowly allow the weights to return to your waist level. Do four to five sets of the upright rows two to three times per week. Click the link to watch me demonstrate.
I use the chair stretch to stretch the front of my legs (hip flexors / iliospoas) and the lower part of my back at the level of the belt (sacral illiac joint). The iliospoas muscle starts deep in the lower back and ends up inserting on the front part of your leg. Every time you lift your leg as in walking or kicking this muscle is engaged therefore its hard to rest this muscle if there is strain sprain involved (groin pull). When people sit for long periods of time this muscle is in a contracted state and over time can become shortened. This stretch helps undo the effects of long term sitting or helps in the recovery of a strain sprain of the hip area which is common sports injury.
The hyper extension is a strengthening motion for the lower to mid back. This motion will help stop pain especially at the belt level area of your back. When you use this motion to get stronger your activities of daily living become easier. Things like lifting kids, unloading groceries, or raking leaves becomes more manageable with less chance of injury. I like this exercise because it does not take long and it has huge benefits. One way to do Hyper extensions is to use a yoga ball. Kneel on you knees a few feet from the wall and place the yoga ball against your thighs and lower abdomen. While bracing your feet against the wall curl your spine forward over the ball with you hands placed behind your back. From this position contact the lower back muscles arching your back up off the yoga ball. Relax the muscles again and repeat the above motion again. Do several repetitions multiple times for example 10 repetitions four different times. See the video below to view Dr. Koch performing this exercise.
The weight lifting exercise shoulder shrugs help people improve the health of the shoulder muscle called the trapezius muscle. When the muscle is unhealthy people can experience back of the neck pain especially at the top of the neck, headaches, between the shoulder blade pain, or pain on the outer edge of your shoulder. Press on the link below to watch me demonstrate this exercise.
