Simple Way To Strengthen Core Muscles

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 “Simple Way To Strengthen Core Muscles”

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The Advantages of a Flatter Stomach and How to Get Stronger Ab Muscles

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.

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Quick and Easy Way to Strengthen Your Upper Back and Neck Muscles

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 “Quick and Easy Way to Strengthen Your Upper Back and Neck Muscles”

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How To Strengthen Your Upper Back and Get Rid Of Muscle Strain

Want to get rid of upper back muscle strain?  Want to strengthen your upper back muscles quickly and easily?

Just squeeze your shoulder blades together.  S Q U E E Z E  them to your spine and hold them there for a few seconds.  Repeat 3 times.

Do this only 3 times a day for the first few days or your muscles will ache from overwork.  You have to adapt to new movements gradually.  After a few days, you can start increasing the amount of shoulder blade squeezes by a couple a day.

You can do this when you are Continue reading “How To Strengthen Your Upper Back and Get Rid Of Muscle Strain”

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Movements to Relieve Shoulder Pain and Arm Pain

You can get pain in your shoulders, arms and hands when the muscles around your shoulders are “out of balance.”  That means some areas of muscle are “tighter” than they should be and some areas are weaker. That is what causes pain.

This video will show you two simple movements that you can do to help re-balance your shoulder muscles.

Do these movements thoughtfully.  Take your time.  Try to make your circles perfectly.  Feel what is happening as you do these moves.

And pay attention to your arm, too.  These movements are like having a massage for your arms and shoulder muscles.

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You Can Get Muscle Pain Relief With Simple Strengthening!

Pain relief from strengthening your muscles?  You bet!

A body that is strong and balanced has much less pain and functions better.

I get letters and emails from people all over the world who took action when they started to understand how their bodies work.  They started to understand that maybe they could become pain-free naturally.  The key is:  They took action.

They took steps to feel better rather than relying on their doctor to do “the push-ups” for them.  (You can’t hire someone to do your push-ups.)

Here’s a letter from Garry Allen.  Garry “got it” when he read some of my articles.  He understood.  He wrote previously to tell me he had found a massage therapist who helped a tremendous amount and had relieved a lot of his symptoms of muscle pain. Continue reading “You Can Get Muscle Pain Relief With Simple Strengthening!”

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Are You As Strong As A Small Child?

I’ll bet you think you’re stronger than a little child, don’t you?  I’m sure you used to be as strong, but are you still?

Let’s think about this for a moment.  When you were little, you were running, sliding, hopping, jumping, climbing.  You were skipping, swinging, squirming, wiggling, jiggling.  Hula-hooping and jump-roping.  You were up and down, up and down.

You even used the muscles in your face.  And when you cried, you cried with your whole body.  If you were like most healthy children, you were moving all the time.  Unless you were asleep.

You used ALL of your 600+ muscles every day!

And, now?  Or, like most of us, do you use only the same 60 or so muscles, just the bare minimum to get through the day?

You might be able to lift and carry that little child, so you think you’re stronger.  But, the reality is, that little child is strong ALL OVER while some of your muscles are strong and some are weak.  Some are used too much, some not enough.

If you were as strong as that little child you used to be, you wouldn’t have that achy back and neck or those headaches.  Your posture wouldn’t be collapsing forward.  You’d feel really good!

Well, good news!

You can feel a lot better than you do now.  All you have to do is make a few changes, do some things differently, and start using more of your muscles again.  Like you did.  Remember?  When you were little?

Right here at SimpleStrengthening.com you can discover simple, easy ways to start getting strong again and use of all of your muscles again.  You can get a strong back.  You can relearn how to hold your head over your body.  You can become as strong as you were when you were that little active kid.

There’s no time like the present!  You’re gonna start feeling better and feeling stronger.

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Tai Chi Improves Balance & Strength

Tai Chi (pronounced ti chee) can make you strong and improve your balance.  How?  And what is Tai Chi anyway?

Tai Chi is a movement program which is done standing up.  It uses all of the muscles in your lower body and legs (your leg muscles attach to your spine.)  The movements are slow and continuous.  You lean and sway and balance in a variety of positions.

All of this leaning and swaying causes you to use more of your muscles than you usually do.  When you were a small child, you used all of your muscles.  But, then you grew up.  And, now?  Most of us use only the same 60 or so (out of 600!) muscles everyday.  Only 10%.  Not so good.

But, Tai Chi causes you to use most of those lower body muscles again.

During the movement, your arms and upper body are also involved.  While your legs are doing one thing, your arms do another as part of the whole movement.  Your whole body becomes involved.  That creates whole body balance and strength.

Tai Chi is different from yoga.  Yoga does a lot of stretching and full range-of-movement and also uses floor and seated positions besides standing.  Yoga involves more of your body.

Tai Chi builds lower body strength as well as balance.  That’s why it’s so beneficial for older folks and those who have lost strength or are wobbly on their feet.

My only wish is that people would start practicing Tai Chi before they need it.  That would prevent a lot of “old age” complaints.  Old age complaints tend to be caused by poor or collapsing posture.

Yoga, and the movements here at Simple Strengthening, will help you correct your posture.  Tai Chi will help you keep or regain your balance and lower body strength.  That will help you prevent injuries from falling, make it easier to get up from chairs, and stay younger longer.

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Yoga Can Help You Get Strong, Long, Flexible & Pain-Free

Yoga is a full-body movement program that can help you become strong, straight, long and flexible.  All of those are good things that will help you be pain-free.

If you watch yoga instructors very carefully, you may notice that some of them aren’t exactly symmetrical.  The reason they started doing yoga movements was because they had pain from their asymmetry.  (That means their body wasn’t balanced from side to side; one side was shorter than the other.  There are many reasons for this.)

When they were successful in reducing their own pain symptoms, some went on to become yoga instructors.  They continue to practice so they continue to feel well.  They are now also able to help others become pain-free.

The part of yoga that contains the movements is called Hatha Yoga.

The reason yoga helps is because you use ALL of your muscles and ALL of your body. We have 600+ muscles.

But, most of use only the same 60 or so muscles every day.  When we were children, we used ALL of our muscles.  We ran, jumped, climbed, crawled, slid, hopped.  And, now?

Well, you can see the problem.  We need to use ALL of our body in order to function and feel our best.

You can take a class in yoga.  The advantage of that is the support of your instructor.  He or she will guide you in doing the movements correctly.

Yoga videos are available at stores and libraries as well as online.  The advantage of a video is that you can do it in the comfort of your own home.  That may help you to practice more regularly.

Yoga can be adapted for everyone.  If you cannot do Continue reading “Yoga Can Help You Get Strong, Long, Flexible & Pain-Free”

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How Can You Use Your Bed To Get Stronger & Straighter?

Did you know you bed makes a great exercise tool?

When we press against an immovable object, like a wall, we build strength.  That is called resistance training.  Your bed offers some softness and it also allows you to move and press into it while it presses back at you.  Here are a few things you can try when you lie on your back.

When you do the following movements, pay attention to your muscles.  Your goal is to be able to feel them as they contract (tighten up a bit.)  It doesn’t require much to make them “work.” Don’t work hard.

Gently and thoughtfully

  • press the back of your head into your bed or pillow (feel your neck muscles in back.)
  • press your shoulders backward into the bed (feel your upper back.)
  • squeeze your shoulders toward your spine (feel the muscles between your spine and shoulder blades.)
  • squeeze your belly toward your spine (feel the muscles around your hip bones, “stomach” and back.)
  • press your heels into your bed (feel the muscles in the back of your thighs.)

It takes only a few minutes when you are in bed to start to get a stronger, straighter body.  When you were a child, you had a strong, straight posture.  You were moving all the time.  You used all of your muscles.  Help your body remember how it used to be.  Use all of your muscles, not just a few.

If you have lots of aches and pains, you can find more pain relief information at Simple Pain Relief.

“Because You Deserve to Feel Better!”

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