Have you ever thought about using your bed as a resistance 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.
Gently and thoughtfully
- press the back of your head into your bed or pillow
- press your shoulders backward into the bed
- squeeze your shoulders toward your spine
- squeeze your belly toward your spine
- press your heels into your bed
See if you can press one hip at a time into your bed. Can you do the “wave” with your whole body?
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 aches and pains, you can find more information here at Simple Strengthening and at Simple Pain Relief. There are lots more articles there for you.
Osteoporosis is not something we want to have. What we really want are strong, healthy bones.
So, I’m going to tell you about the most common cause of osteoporosis.
It’s really common to see people with their heads in front of their bodies. Sometimes their heads are really far ahead of their bodies. Not good.
We were built so that all of our bones stack up, one on top of the other. When our posture is perfect (like it was when we were young children) then our bones support our bodies.
When we start to fall into a collapsed posture–when we get a forward head–then we start using muscles to support our body. Our muscles are not designed to support us; that’s what our bones are for.
Using the Simple Strengthening program (everything you need to know is here) for easily making your back side strong will correct your posture.
When your posture is once again nice and straight, your bones will be supporting your whole body as they used to.
When your bones are supporting your body, they are “working.” When they do the job they were designed to do, there is correct pressure on your bones. This pressure helps your bones to stay and become dense and strong.
Skeletons need to be stacked up properly so your bones will work to support you, and so they will be strong.
When bones are not “working” to support you, they become weak. So osteoporosis is caused Continue reading “How Do Good Posture and Simple Strengthening Prevent Osteoporosis?”
Does your back hurt now more than it used to?
Do you have back pain between your shoulder blades? Is the pain more on your dominant side?
Or, is it more lower back pain and/or your neck?
There are many possible causes for back pain and muscles are the usual culprit! Honest! Muscles!
That’s good news, because muscles can be fixed.
When your back muscles get overstretched, they will complain and cause back pain.
So, how do muscles get overstretched?
For your upper back it is usually from reaching forward, or working with hands in front of you, a great deal of time, especially with your dominant hand. For example, most hairdressers use one hand more than the other, and the side they use most can get pain, unless…
They take the time to strengthen their back, and to do periodic stretches to lengthen the muscles which have become short in front of the arm and chest. (The front muscles become short due to the arm being held in front of the body for so long.)
If you work with both hands in front (reaching or stretching) for long periods, your whole upper back can get overstretched and be uncomfortable.
So, how do the muscles in your low back become overstretched?
If you lose the nice Continue reading “Got Back Pain? Causes for the Pain in Your Back”
After you have been in your exercise or movement program for a while, knowing how many repetitions of an exercise or movement you should do will become second nature to you.
You will feel good when your muscles are moving in the correct ways.
You will do the movements often, because it feels good. You will be able to feel the benefits. Your posture will be better. You will have fewer headaches and backaches. You will feel more powerful.
But, for starters, if moving is a new thing for you, do this:
Start with just one movement, or repetition. It’s better to do one perfectly than a whole bunch poorly.
It’s better to understand the movement and to do it slowly and thoughtfully. And, if you do only one rep, you won’t get sore and stop moving.
You can do “just one” three or four times during the course of the first day or two.
Do one in bed when you wake up. Do one during the day, during the early evening, and then at bedtime.
By the third day, you can Continue reading “How Many Repetitions Should I Do For A New Movement Program?”
Shins? Why on earth would you need to have strong shins muscles? Here’s why.
1. Strong shin muscles create balance between your strong calves and the front of your lower leg.
2. They help prevent charley-horses, or cramps, in your calves.
3. They help create balanced posture. A balanced body has less pain.
4. And, I can’t say for sure, but it might even help prevent shin splints (a painful condition from overuse.)
It is so easy to get strong shin muscles.
Sit, stand or lay down. Lift your toes up. Lift them closer to the front of your knee.
Imagine you are trying Continue reading “Simple Strengthening Tip #4 – Shin Muscles”
There is a reason for your upper back pain.
Most of the time we hold our shoulders in a forward position. Our head and shoulders are in front of our body during virtually all of our activities.
As a result, the muscles in our back get overstretched. Then those muscles hurt and complain. They don’t like being overstretched.
Strengthening your upper back will help prevent having pain in your shoulders. Here’s a simple way to get a strong back. And, the best part of it is, you can do it lying down!
So, get comfortable on your bed. Lay on your back.
Gently press your shoulder blades into your bed. Press them toward your spine.
Can you feel your shoulder blades (scapulae) moving? If you’re not used to moving your blades, it may take some practice to get them to move and to feel them moving. Rolling Continue reading “Simple Strengthening Tip #3 for Upper Back Pain Relief”
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”
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.
- 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.)
- Rock your head slowly by Continue reading “Simple Strengthening Tip #1 – Neck Pain Relief”