This extremely simple shoulder exercise is theMOST IMPORTANT exercise to do to both treat and prevent rotator cuff tendonitis and tears, impingement syndrome, bursitis, arthritis, and even frozen shoulder!
Although I didn't mention it in the video, doing this important shoulder blade exercise also helps relieve tight and tense shoulder and neck muscles. The bottom line…the better your shoulder works, the less strain you have on your neck!
One important caveat: in order to create good "ball and socket" shoulder movement, you first need to have good motion in your mid to upper back. After watching the video below, be sure to check out THIS VIDEO where I show you a way to get mobility back in that area of your spine as well. Then you'll be on your way to less pain and better movement. I believe those 2 things will make your entire life more FUN! Try it and I'll think you'll agree!
Let's face it…you've got to bend over to do stuff.
So you might as well learn how to do it in a way that doesn't chew up your joints, muscles, and tendons in the process.
Today's episode of Core Wellness TV goes step by step process to "injury proof" your stooping process.
I think about it every time I plug-in and unplug my laptop into the power strip under my desk.
I actually had a janitor ask me to do this one because he does this exact process hundreds of times a day when he reaches under cubicles to change trash can liners.
If you work with little children (teachers, daycare, etc.) this is HUGE for you as well.
how to bend and reach correctly
But, like I said, we ALL do it more than we could possibly realize. So you might as well learn how to protect your body in the process!
Join me and my geese friends at the gazebo on an amazingly energetic sunshiny day and get your stoop on!
And although I'm mentioning it here now, you could be missing out on other timely tips and resources if you haven't "liked" us yet at www.facebook.com/corewellnessinstitute !
Last week a private client came in because her shoulder was hurting from dragging her books and computer around campus (she's a professor) as you would pull a suitcase through an airport.
Well, she had a revelation when I gave her one very small piece of advice about "pulling vs. pushing".
Immediately she "got it" and sent me two enthusiastic emails telling me what a big difference it made in your shoulder pain and overall posture.
I thought I would share it with you, too.
Please forward, share, or tweet if it's helpful to you!
And, as always, I want to hear your questions and comments so leave them below!
Thanks!
Dr. Steve
P.S. Yes, you can still get the current exercise series to reverse Crossed Posture Syndrome at www.gettoyourcore.com/cps. But soon it will be coming down and be replaced with a brand new free program. So make sure you grab it if you haven't already!
My main mission is to keep you from hurting yourself when you move.
Problem is…"corrupted" movement patterns get into your brain and they become habits that continually damage your tissue…day in and day out.
Today you'll learn one of the most commonly "corrupted" patterns that leads to neck and shoulder tension, headaches (even migraines), fatigue, and just overall grumpiness.
Enjoy and let me know in the comments what other movement patterns you seem to have trouble with and I'll use it as fodder for upcoming episodes, OK?
Dr. Steve
P.S. I'm really interested in what movements you feel are most troublesome for you so be sure to watch and leave comment so I can help.
Doing "Step Ups" is awesome for building strength and functional stability in your hips and core…
BUT I rarely see people do it correctly. And if you have any type of back, hip, or knee pain, there's likely no WAY you're doing it correctly.
Today's episode gives you some "peel back" exercises to get you prepared for a big time step up.
Remember…always get to your core FIRST before you start in on exercises that are pitched to you for fat burning and cellulite elimination!
The Core Wellness Institute will be opening enrollment again soon to teach the basics. If you would like more information like you learn in the video below, be sure to get on the waiting list by entering your email in the form below the video or learn more about the Core Wellness Institute byCLICKING HERE.
Dr. Steve
P.S. Can YOU do the core "Bracing" like in the video below? Can you balance on one leg for 20 seconds? What keeps you from balancing? Pain? Old injuries? Tell me your story in the comments below!
If you can't make it to the office for the live event, CLICK HERE to get on our mailing list for information about the access to the audio and possibly even the video. (NOTE: If you already receive emails from us you're good to go and in the loop.)
Here's the The 180 – Age Formula developed by Dr. Phil Maffetone, whose book "In Fitness and In Health" got me on the right track over 13 years ago. I realize this is simplistic and may seem to go against new fat burning research on the benefits of high intensity interval training. But training your nervous system aerobic fitness is still always first on my list…especially during a detoxification program.
To find the maximum aerobic heart rate:
1. Subtract your age from 180 (180 – age)
2. Modify this number by selecting a category below that best matches your health profile:
a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.
b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5
c. If you've been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.
d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.
For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.
This is one of the most common questions I get from my private clients, Core Wellness Institute students, and GetToYourCore.com subscribers.
So for module 11 in the Institute course I recorded myself in the optimum sleep positions that create the least amount of stress on your body but I just couldn't keep it to course students only!
So today you get an insider's look into the coaching course. I hope you enjoy it and benefit from it!
Please leave your comments by clicking on "comments" or "leave a comment" at the top right of this post!
Chiropractors in Jeffersonville, IN and Chiropractors across the U.S. are celebrating National Chiropractic Week this week!
So come along with me in today's episode of Core Wellness TV where, during my workout at the park, I share how it works, and of course, bust some classic chiropractic myths like:
-That "Crack" means my bones are cracking!
-You can get addicted to chiropractic adjustments (once you go you have to keep going forever)
-Everyone needs to be adjusted on every visit
-Chiropractic fixes "pinched nerves"
Plus...during the last 4 minutes or so, you get a taste of the coaching course we currently have under way. In this excerpt, you learn how to preserve and protect your ability to walk!
The video clip will reveal the "Magic Moment" in the walking cycle that you must be aware of and able to control in order to maintain your ability to take a walk in the park when you're 90 years old!
Tell me YOUR experience with, and your thoughts on chiropractic in the comments below. Got another question about chiropractic? Leave that too!
After parent teacher conferences this past Friday, our 10 year old, Benjamin, showed us how he employed the scientific method to an experiment to determine whether some objects were rigid, elastic, or plastic.
It stirred me to do an episode about how to use the recently discovered and extremely powerful "plasticity" of your brain to relieve pain and create protective, smooth, efficient movement of your neck and shoulders.
This episode is vital if you really want to get rid of the cause of joint and muscle overstrain and pain while grooving new, healthier programs in your brain!
You'll also learn why some patterns can be corrected quickly and other patterns can take more persistence.
But remember..ANYTHING is possible!
Enjoy and let me know in the comments what patterns, habits, or programs you have in your bodymind that you know need to be "released and rewired"!
Today you learn the secret to the uncanny success my clients experience when it comes to getting rid of annoying pain and ultimately KEEPING the pain away!
The secret??? HYDWYDWYDI!!!
What's that mean? It means what's really important when it comes to remodeling and rewiring your posture for a pain free, active, and energetic life is…
How You Do What You Do When You Do It!
It's about EVERY MOMENT! This moment to moment awareness of living your life with maximum effeciency and maximum congruence or alignment of your joints is what allows your brain to "rewire" your movement pathways for smooth, integrated movement!
Yes, you can accomplish some significant rewiring with a daily exercise routine and I prescribe corrective exercise for everyone!
BUT nothing compares to rewiring HYDWYDWYDI when it comes to remodeling and rewiring your posture for protection from disc injuries, sciatica, arthritic degenerative disease, carpal tunnel, plantar fascitis, and all the other completely preventable and often even reversible life-stealing conditions!
Enjoy this screencast that goes over some simple corrections to some of the common movements that "chew up" your joints when done incorrectly.
Be sure to let me know if these help you and what else you'd like to know how to do without injuring yourself by leaving a comment below! Thanks!!
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