Exercising with Upper Crossed Syndrome
Upper Crossed Syndrome (UCS) is a postural problem that starts with muscle imbalances between the muscles of the front and the back of the upper body. The shoulders round inward, the upper back starts to develop a rounded, hump-like appearance, and the head juts forward into Forward Head Posture. Tight muscles typically include the pectoralis major, the levator scapulae, the upper trapezius , latissimus dorsi, anterior deltoid, and the subscapularis (part of rotator cuff) . The weakened muscles include the rhomboids, posterior deltoid, lower trapezius, serratus anterior, deep cervical neck flexors, and the teres minor and infraspinatus (also part of the rotator cuff).
Upper Crossed Syndrome
A person with UCS will often have headaches, a feeling of extreme
When Your Comfort Zone Is Bad For You
I just love it when I get everything in my house exactly the way I want it arranged. I enjoy my breakfast at a certain spot at my kitchen table; my two cups of tea always follow my breakfast. That’s my comfort zone.
However, even though we all like our creature comforts and habits, there’s one place we shouldn’t be in the comfort zone – the gym.
Forward Head Posture
A normal head posture is when, from the side view, the centre of the person’s ear is lined up with the centre of the shoulder. Forward head posture (FHP) occurs when the head moves forward from normal posture, with the head drooped forward, and the shoulders rounded. Here’s an example of proper alignment on the left, a 2” forward head posture in the centre, and a 4” FHP on the right.
This poor neck posture puts tremendous strain on the muscles of the back and neck. In fact, for every inch the head moves forward, it feels 10 pounds heavier to these muscles. So if your head is 2” forward, it’s like having a 20 pound bag slung around your neck. The suboccipital muscles are a group of eight muscles at the back of the neck that lift up your chin. These muscles become constantly tight, putting pressure on the suboccipital nerves. This can cause headaches at the base of the skull, or even sinus headaches. FHP can also flattens out the natural curve of the neck, creating accelerated joint degeneration in the cervical (neck) spine, which can lead to neck arthritis. And there is a host of other ailments in which FHP plays a big role: chronic lower back pain, stress-related ailments, spinal pain, especially between the shoulders, pulse and blood pressure problems, and even lung capacity. Forward head posture is very common among people who work at a computer or a desk most of the day, those who slouch down and read in bed, or people who have played contact sports such as football, and the spinal injuries that go along with such sports. Chronically tight muscles and poor flexibility can also lead to FHP and other postural problems.
Core Exercises- Which ones should I do?
Bridging
Often overlooked as a "basic" exercise by experienced exercisers, the bridge in its various forms is a powerful tool. This fires up the deep abdominals, and strengthens the hamstrings. Perhaps its most valuable benefit is that it works the gluteus maximus (biggest of the glute muscles) at its end range, where it is usually weaker. A classic bridge involves lying on your back on the floor, with bent knees, hip width apart. Keeping your body weight on your upper back and shoulders, tighten your glutes and push your hips into the air, tightening the core. Hold for a few seconds, and release. Repeat. Other options include feet on a stability ball, a med ball, or a stability cushion.
Push-Ups: Which Version is Best for You?
Think “push-up” and the image of a buff bodybuilder sweating his way through a hundred reps comes to mind. We may think that this is the only option for this exercise, and then avoid doing them because it’s too difficult, or intimidating. However, there are several versions of this common exercise available, to benefit everyone from a deconditioned beginner, to a seasoned exerciser. Each version will work your pectorals (chest muscles) and triceps (back of the upper arm), your shoulders (deltoids), and will also engage your core muscles.
The Seated Push-up:
9 Ways to Sneak Muscle Building Into Your Work Day
“I’m so tired at the end of the day, I could just collapse. “
“I have zero time for exercise.”
“I don’t have any equipment to exercise with.”
These are the top 3 reasons people find not to exercise – most of us think of exercise as something separate from our normal routines. But I’m going to tell you about the 9 best ways to sneak exercise into your workday without breaking into a big sweat, or breaking the bank.
Read more: 9 Ways to Sneak Muscle Building Into Your Work Day
STRETCHES
QUAD STRETCH
Lie on one side with your elbow directly below your shoulder and your hips stacked. Grasp the foot of your top leg and pull your heel towards your gluteals (your bottom). You will feel a stretch in the front of your upper leg. When the stretching sensations fades, pinch your gluteals and push your hips forward to deepen the stretch. Hold until the muscle is relaxed.
Tips for Fitness Success - Especially for Beginners
Download as PDF
So you've finally made the decision to change how you feel, and also how you feel about your relationship with your body. This is a great starting point! But many of us flounder when it comes to making the master plan - how, exactly, do you go about getting fit and healthy? We know that it will involve changes in diet, exercise, habits and attitudes. But what exactly should you do to get to our goals?
Read more: Tips for Fitness Success - Especially for Beginners
Super Setting for Better Results
Download as PDF
Super setting is a technique we can use to maximize our workout time, building muscle in a very efficient way. We pair two exercises together, without much rest time between them. There are a few ways to do this.
Meditation and Fitness
Meditation is often thought of as an activity best suited to people involved in yoga, tai chi and other forms of thoughtful movement - not as a benefit for an athlete or workout enthusiast. But studies have shown time and again that there are several benefits to the wider community.
They include:
Better Heart Health. Meditation can dramatically lower your risk of heart attack or stroke.
Protect Your Knees
One of the most common sites for injury is your knees. In fact, there are dozens of separate documented types of knee ailments and injuries. Chances are that you’ve fallen victim to at least one of them in the past. The knee is essential to walking, running, kicking, sitting, using the stairs and getting up from a chair. If the knee weren’t there to bend, none of these activities would be possible. However, the knee doesn’t think for itself! This hinge joint will do whatever the hip and/or the foot will tell it to do – which makes the biomechanics of your leg crucial to good knee health. So here’s a checklist of things to look at:
How to Train After a Sickness
It seems as if everyone I meet has been the victim of some nasty virus this winter. Colds, the flu, sinus infections - you name it, someone's had it.
But when you feel a bit better, you like to get back to your exercise routines right away - after all, you've wasted enough time lying in bed, right? But how much should you do? Should you push yourself to your pre-sick activity level, or take it really easy for a couple of weeks?
How to Avoid Overtraining
Periodization is the planning of a workout program that starts in phase 1 to target the endurance fibres in the muscles, with lots of reps and a low load. Gradually over several weeks, the load is increased, but the volume (sets x reps) is decreased. In the transitional phases, the program switches from targeting the endurance fibres to the strength fibres. Rest and recovery between sessions are absolutely essential.
HIIT Training - What is It and How Will It Help Me Feel Better?
Download as PDF
HIIT stands for High Intensity Interval Training, and it's one of the hottest trends in the fitness in the last several years. And with good reason - there are so many benefits to your physical and mental well being.
Here are just a few:
HIIT burns more calories and fat than most other types of exercise regimes. In fact, many hours after you're done sweating, your body is still giving you that great after burn.
You will be able to do more activity, longer when you have HIIT training as part of your routine. That walk or bike ride is easier, faster and longer now.
Read more: HIIT Training - What is It and How Will It Help Me Feel Better?
Cardio Training – What Kind Should I Do?
This is a common concern, especially for those people who have been working out for a while, but aren’t seeing good enough results. The issue is really getting variety in your workouts, to constantly challenge your body to working harder. Fitness professionals often refer to the FITT factors; this means the Frequency, Intensity, Time and Type of exercise performed.
Bring Your Brain to Exercise Class
My checklist of what to put in my workout bag is pretty standard and predictable: water, towel, workout shoes, sweatband, post-workout snack..... and my brain.