Apr 6th, 2016 by Kathryn Merrow
The core muscles are the muscles in your torso, front and back and sides. They are the muscles that hold you in an upright position when they are strong. 🙂 When they are weak, you collapse forward. 🙁
Forward-collapsed posture causes pain and dysfunction. That’s why you want to have a strong core.
But what if you can’t or don’t want to do sit-ups? Well, just don’t then.
Here’s something even easier and it’s a great way to get started strengthening your core muscles easily.
And in bed, even.
Lay on your back. Make yourself Continue Reading »
Dec 4th, 2013 by Kathryn Merrow
I was trying to explain how to have a flatter stomach in words but, in this case especially, a picture is worth a thousand words. 🙂
So, here’s the picture!
The man in this video has tremendous muscle control of his abdominal muscles. You have the same muscles! Honest!
(This article continues below the video.)
The easiest way for you to start to ‘activate’ your stomach muscles is to lay on your back and imagine that you are squeezing or drawing your belly button toward your spine.
What are the advantages?
You will look better, feel better and have less pain in your back, neck and head. Your abdominal muscles are part of your ‘core’ muscles and a strong core will help you stand and sit taller. That creates less muscle stress. 🙂
You can do this in bed even if you are overweight. As long as you are moving them, your muscles WILL be activated!
And what we really want are long, strong muscles. An easy way to get long, strong muscles while you are strengthening your abs is to place your arms over your head, as though you are stretching.
Now, the muscles are lengthened and when you also contract them (draw your belly button toward your spine) you will develop beautiful, long, strong muscles.
Aug 12th, 2012 by Kathryn Merrow
Here’s an easy and quick way to strengthen the muscles in your upper back and neck. Wait–why do you need to strengthen those muscles?
Here’s why you should strengthen your back and neck:
- A weak back hurts. A strong back helps hold you upright and avoids pain.
- When the muscles in the front of your neck are stronger than the back neck muscles your head goes forward. A ‘forward head’ causes upper back pain and muscle strain.
Here’s how you can strengthen your upper back and neck muscles:
This is so easy–you can do it in bed. When you are Continue Reading »
Jun 17th, 2012 by Kathryn Merrow
Knots in your back are actually muscles that are in a type of contraction. Why did this happen? Because something was making your muscle unhappy. It’s complaining.
That may sound way too simple but bodies are logical. Things happen for reasons.
One of the most common reasons for knots is using your hands in front of your body (something that we do a lot!) and having weak back muscles. The back muscles cannot hold their own if they are weaker than your front-body muscles and they get stretched and strained. They get knots.
How can you get rid of these muscle knots?
1. Stretch and lengthen the muscles in the front of your body. There are lots of articles right here at SimpleStrengthening.com with directions.
2. Strengthen your back muscles. <– click that link to find my video program with easy directions for getting rid of knots and strengthening your back.
And you can find lots more information about the causes of muscle knots and how to get rid of them naturally if you go to http://SimpleBackPainRelief.com
Apr 22nd, 2012 by Kathryn Merrow
Have you been wondering why your knees hurt? Do you think it’s just “old age” or “arthritis”?
Well, maybe. But quite probably not.
Some things are hard on knees. And when knees aren’t happy they complain. It’s not just pain or stiffness–it’s an actual complaint! They are yelling at you: “Hey! Help me! I’m not happy!”
Here are some of the most common things that are hard on knees.
* Twisting is hard on knees. So are abrupt stops. This sounds a lot like basketball and football as I have observed it. However, a basketball player could still keep throwing the ball. Stretching and throwing overhead are really good for the upper body and heart.
* Running is hard on knees because of the pounding. That’s why walking helps–it uses all of the leg muscles without the jarring movements that usually accompany running.
* If your vehicle seat is high, that’s very Continue Reading »
Mar 20th, 2012 by Kathryn Merrow
Knee pain is no fun! It keeps you from doing things that you could enjoy. So let’s find out why knees get crabby.
Muscles in your lower legs attach to your thighs and muscles in your upper legs attach to your lower legs.
Your knees are stuck right in the middle of all of these muscles and guess what!
Muscles are the most common cause of knee pain or any other type of pain.
Sometimes injuries cause knee pain. Here’s some information about that:
Knee pain can be caused by injury to the ligaments that attach bones to other bones. Sometimes they require surgery to repair. Ligaments are dense, tough tissue without much blood supply so they heal slowly but my understanding is that if it is not completely torn from the bone a ligament can heal over time. Lots of time.
Knee injury can also cause damage to tendons. Tendons are the ends of muscles that attach to bones. Like ligaments, they are also tough tissue that takes a long time to heal. If a tendon totally detaches from the bone it is supposed to attach to, it can create instability in a joint.
But lets assume that you do NOT have a knee injury–you haven’t fallen or been in an accident. But you DO have knee pain.
And what can you do to get rid of that nagging knee pain and start doing the things you’d like to do?
Lots of Continue Reading »
Nov 1st, 2011 by Kathryn Merrow
Muscle pain in your legs can be caused by too much or too little. I’ll tell you about that and then I will give you three ways to get rid of the pain in your muscles and joints.
Joint pain, too? Yes. Often we think it’s the joint when it’s actually muscle pain. So these three ways will help your joints feel better, also.
If you don’t move enough–too little–your leg muscles will start to get Continue Reading »
Oct 28th, 2011 by Kathryn Merrow
When back muscles are stretched a bit more than they like to be, they get crabby. They can get really crabby. Why?
They are trying to tell you something.
They are saying, “Help! I’m not happy! You are straining me! Stop it!”
But what do we often do?
> Take a couple of pills to hopefully relieve the discomfort in your back. But that doesn’t really cure the back pain; just helps cover it up, maybe.
> Use heat. Oh, not good! Why?
Because heat helps those poor overstretched muscles relax and get even more stretched. And even more unhappy.
There are lots of articles at http://SimpleBackPainRelief.com to help you get rid of all types of back pain.
And you will find lots of articles right here at SimpleStrengthening.com to Continue Reading »
Sep 27th, 2011 by Kathryn Merrow
Hamstring muscles tight? Want to know how to get rid of the tightness? Well, this will probably come as a surprise to you.
Your hamstrings aren’t the problem.
Almost always, the problem is that your quadricep muscles in the front of your thigh are too tight. They are stronger than your hamstrings.
Your ‘tight hamstrings’ are just a symptom.
The muscles in the front of your body are generally about 30% stronger than the muscles in the back. It’s easy for the bulky front muscles to over-power the back muscles. That explains lots of back and neck pain, too.
The reason the muscles in the back of your thigh feel tight is Continue Reading »
Sep 22nd, 2011 by Kathryn Merrow
Do you want strong, healthy bones? Then you need a strong back.
Why does a strong back equal strong bones?
Here’s how it works:
When your bones are all Continue Reading »