Frozen Shoulder Stretches Part 1

Frozen shoulder is a disorder that affects the shoulder and specifically the shoulder capsule. It usually affects women age 40-55 years of age. Still the reason why is not that clear. The shoulder capsule is the inner part of the joint where the humerus (arm bone) meets the scapula. Limited range of motion is noticed in mainly all planes depending on what degree of frozen shoulder is evident. What really happens is that....your shoulder capsule locks up, so your shoulder can not move freely. My personal experience is that physiotherapy treatments using the active release technique works best for healing. In addition, stretching and strengthening are equally important.

Below are some stretches that someone can use to get their range of movement (ROM) back on track. Even a peson that does not experience such a disorder can benefit from these stretches if they lack shoulder ROM in Flexion, Extention, Abduction, Internal and External Rotation of the shoulder joint.

EXTERNAL ROTATION

MAKE SURE YOU MAINTAIN NEUTRAL SPINE PERFORMING THE BRACING TECHNIQUE, SO YOUR LOWER BACK DOES NOT ARCH. *THIS IMPORTANT STEP SHOULD BE USED IN ALL THE STRETCHES SHOWN.* ARMS ARE 90 DEGREES MOVING UP AND DOWN. PERFORM 2X15. USE MORE WEIGHT IF NEEDED.

ABDUCTION

THE USE OF A STICK IS USED TO HELP ELEVATE THE ARM ON THE SIDE. THE OPPOSITE ARM HELPS THE MOVEMENT PATTERN. MOVE THE ARM AS HIGH AS POSSIPLE. PERFORM 2X15.

FLEXION

YOUR GOAL ON THIS STRETCH IS TO MOVE THE BAR AS FAR BACK AS YOU CAN. ARCHING OF THE LOWER BACK SHOULD BE ALWAYS AVOIDED. WEIGHT ON EACH SIDE OF THE BAR CAN BE USED FOR GAINING MORE ROM. PERFORM 2X15.

These stretches can be used 2 times a day. Part 2 is followed with another 2 shoulders stretches that are important for maintaining good shoulder health. Try them out and let me know what to you think? I hope this helps you out sister!

I'm out....

Training/ nutrition quiz answers!

Hey to all,

Well, it was about time to provide the correct answers for the training/ nutrition quiz given 3 weeks ago. I just wanted your opinion on these questions to see what you really think. Here are the answers:

1. The no.1 reason why most of the nutrition regimes failed is ADHERENCE. Yes, adherence is the missing link. You can follow a really basic diet or a more strict diet, but most people forget to keep up with their original plan. Of course there are a lot of reasons why a nutrition plan fails, but from my experience adherence is an issue. It would seem that the steps are easy, but people can not follow the basic steps such as eat 5 times a day, drink at least 2 liters of water daily, always eat a meal that consist of protein, carbs and fats etc.
2. Having a protein shake before training can increase protein synthesis than having it after. The best combination is having a meal or shake before and something after training.
3. Running or weightlifting for 30' for boosting your metabolism and burn more calories overall......of course weightlifting is superior. Please just promise me that whenever you have 30' free to execise that always weightlifting would be your choice.
4. It is shown in most of the studies read that creatine supplementation after weightlifting workout can boost muscle hypertrophy. Creatine supplementation can be also used for enhancing endurance performance as well.
5. As far as I know, creatine supplementation is safe with no side effects. I also use it from time to time for an extra boost.
6. Abdominal crunch/ twist abdominal machines are common in most of the commercial gyms......hmmmm my opinion...stay away from those exercises. They are the worst for your spine believe me. Always avoid them.
7. You already know that prolong sitting is not good for you. The muscles that are tight after such activity are your glutes, hamstrings, hip flexors and upper back/ posterior shoulder.
   
8. 5 meals per day can help you lose excess fat and weight. Guidance for these 5 meals is essential though. Stop thinking that eating once or twice a day will help you or drinking only liquids will save you...it does not work and its bad for your health as well.
9. Combination of foam rolling, active flexibility and corrective exercises are the way forward towards your warm up regime.
10. A low carb diet is proven to be better than low fat diet in terms of low body fat percentage.

This is it....you have the anwers. Do you agree or disagree? I'm outtttttttttt!