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!”
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.
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”
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”