Simple Strengthening Tip #2 – Pumping to Strengthen Your Backside

The first time I watched an exercise video that used small pumping movements I thought, “ha! That won’t do anything.”

I tried it and as I followed along, I thought, “ha! This isn’t doing anything.”

I was wrong.  So very, very wrong.

I was so sore the next day.  Those simple little pumping movements create a lot of muscle activity, quickly.

Since the muscles we most need to build are those in back of our body, those are the ones we’ll talk about.  These are the muscles that hold us upright, straight and strong.

Here’s how to use these simple little pumping movements.

To strengthen the back side of your upper arm:  Lift your elbow slightly so it is behind you.  Squeeze your shoulder blades a bit toward your spine.

Now, lift your elbow just a little bit more, then go back to your starting point. Lift, lift, lift, lift.  Each pumping movement is that quick.  You can do both arms at the same time.

To strengthen the backside of your thigh and gluteals (buttocks):

Lift Continue reading “Simple Strengthening Tip #2 – Pumping to Strengthen Your Backside”

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Simple Strengthening Tip #1 – Neck Pain Relief

Do you have neck pain?

There are many causes for neck pain, but here is a very common cause and a simple strengthening solution.

Often our heads get “stuck” in a forward position.  This happens because of the way we hold our head for long periods.  The muscles both in front and in back of our necks can cause distress for us.

The front/side neck muscles attach from collar bone at the “notch” to our skull behind our ears.  The back neck muscles attach to our skull.

When we are in this “forward head” position, the muscles in the back of our neck can get weak and overstretched.

Here is a simple tip to strengthen the muscles in the back of our neck.  When these muscles are strong, they help us hold our head upright.

  1. Lie on your back.  Your bed is fine.  Use no pillow or the flattest pillow possible for your comfort (only if you absolutely need to.)
  2. Rock your head slowly by Continue reading “Simple Strengthening Tip #1 – Neck Pain Relief”
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Simple Strengthening for Your Shoulders to Relieve Shoulder Pain

All day long we are very often stuck in one position.  Our shoulders get tired and ache.

If we are a new mom, the position we are stuck in might be holding our baby.  If we work at a desk, it could be leaning over the desk.  If we are a mechanic or line worker or cook, it is using our hands in front of us all day while we look at our work or project.

So, our shoulders and heads get “stuck” in front of us.

Our poor back suffers as a result.  Muscles don’t like being in that position.

To lift your head, pretend a hook is pulling you skyward.  The hook is attached to your breastbone, near the top of your chest.

To do really nice things for your shoulders, lift them up and roll them back and down.  Since our shoulders are in front of our bodies all day, instead of out to our sides where they belong, moving them backward – toward our spine – is a good counter-move for them.

Lifting and rolling our shoulders back and down does several good things Continue reading “Simple Strengthening for Your Shoulders to Relieve Shoulder Pain”

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