Showing posts from November, 2015

Common Causes of Neck Pain

Posture and Neck Pain Poor posture is the most common reason many people will complain about neck pain during their lifetime. Luckily, several lifestyle habits that cause neck pain can be reversed. Most typically experience pain in the back of the neck where the postural muscles are located. Trapezius, splenius capitis, erector spinae, and the suboccipital group are a few of the muscles continuously working to hold the head upright. These postural muscles become tight, tense, and overworked when the head is too far forward. When muscles are continuously contracted and overstretched they become depleted of water and nutrients usually creating trigger points. Tension headaches are the result of trigger points in the upper trapezius muscle that refer pain to the temples. When the head is too far forward, the ear is in front of the shoulder, the muscles in the front of the neck such as the scalenes and sternocleidomastoid are shortened pulling the head forward. Those who treat themselves…

How to Treat a Pulled Muscle in 7 Steps

Every time you exercise, you put microscopic tears in your muscles. That's what's behind that next-day hurts-so-good soreness. And after your body repairs these tears, you become stronger, faster, and fitter. But if you stretch a muscle too far, lift too much, or are working out with a muscle imbalance, you might not just have microscopic tears to deal with. You could literally tear your muscle into pieces. We have your solution. Pulls, sprains, and tears (all the same thing) range in severity. Grade 1 means the injury hurts but you can still move the muscle without too much trouble and it could heal in less than a week. Grade 3 means the muscle has ripped clean off of your tendon or bone and you'll probably need surgery to reattach it. Ouch. Think of your muscles like a piece of fabric that you're holding in front of you, between your two hands, If you were to pull that fabric in opposite directions, it would stretch up to a certain point. If you continued to pull,…

Stretching: How to Stretch the Hamstrings

To start your Hamstring Stretching do a few jumping jacks or running in place to warm up your muscles. For your first Hamstring Stretching exercise stand on one leg with your knee slightly bent, your other leg out in front by about one foot, knee held firmly in place, bring the toes up towards your shin (dorsiflexion). Then place one hand on each of your thighs, elbows bent, with your back arched forward, slowly continue to bend your upper body (torso) forward, focus on the feeling in your hamstring. Do not bounce, but continue to tilt your upper body forward slowly until you are not able to bend it any further, hold for a count of 10 to 20, return to starting position. Repeat with the other leg.
How to Stretch the Hamstrings using a bench or a bar Here we advance to a little more stretching of the Hamstrings by placing one leg on a bench or a bar. Stand in a similar position as above, placing the heel of the foot of the leg to be stretched on a bench or bar. In the beginning rel…

Injury Prevention Workout For Runners

Training for a race is no easy task, and proactively preventing injuries is key to crossing the finish line with zeal. Here are some stretching and strength-training exercises to keep you healthy and strong as you log all your miles. Performed in order, this combination of exercises can help minimize common running injuries that often occur as you increase your weekly mileage or up your speed. Lying Knee TucksLying on your back, hug one knee into your chest while fully extending the other leg, hovering it above the ground.Keep your focus on lengthening your leg away from your body while simultaneously squeezing your knee to your chest.Hold for 2-3 seconds then alternate legs, complete 10 reps.Trunk TwistLying on your back, extend your arms out to your side as an anchor. Bring your knees up to a 90-degree angle. Starting the movement from your core, rotate your knees to the left, hold for 5 seconds. Then, slowly rotate to the right.Complete 10 reps in each direction. Tip: If your back…