Portland Personal Trainer: Shoulder Injury and Exercises to Avoid

When to comes to a shoulder injury a person needs to be very cautious when continuing their fitness program. Whatever type of action that you did to injure this area of the body, it needs to be paid attention to in order for it to heal, be strengthened and to keep it strong to avoid injury.

A common injury in the shoulder is when you irritate, tear or pull one or more of the rotator cuff muscles. A great sign that one of these tiny muscles is injured is when it hurts to put your arm over your head, it hurts to scratch the back or your head, it is very uncomfortable or even painful when you sleep, and just reaching for objects in front of you create a shearing pain.

You will probably end up going to physical therapy for this in most cases, but when someone tears this area of the shoulder, surgery is sometimes the answer. Even with surgery, you still will be able to get back to doing your exercises, sports, etc. What you need to do in the future after you have recovered is to continue to do the exercises that you learned in physical therapy and practice those at home or in the fitness gym. If you are working with a Portland personal trainer in your area, make sure the physical therapists writes down your exercise prescription so the fitness professional can add those exercises into your current routine.

The rule of thumb is that you want to always keep your shoulder girdle strong and you need to start performing exercises that are not going to put any shearing forces on this part of your body.  There are a lot of bad habits that you can create when performing resistance exercises, and a lot of us are guilty of this. Exercises such as the behind the neck lat pull-down is extremely bad for our shoulder, but a lot of people still do them. In addition, individuals who like to bring the bench press barbell to their chest, when they really only need to bring it down to 90 degrees is another way to really straining not only your chest muscle, but possible the biceps tendon, anterior deltoids and some of the rotator cuff muscles.

That is why working with a professional fitness expert is so crucial. Whether you are working with your physical therapist or your Portland personal trainer, both will help guide you through safe and effective exercises that will get you to your goals, but with correct bio-mechanics.

 

Portland Personal Training: Lower Back Pain, Here Is Some Information!

Lower Back Muscle Aches, What Can Be Done?
Portland Oregon Personal Trainer Shares Some Tips Portland Personal Trainer and Fitness Expert Kisar Dhillon offers some key health and fitness tips on how to alleviate those lower back aches that can be done on a daily basis and they are simple to do.

Portland, Oregon (PRWEB) October 02, 2012

Lower back pain seems to be at the top of the list for a lot of first time personal training clients. According to Portland personal trainer Kisar Dhillon, one of the biggest key factors when questioning potential clients is that a lot of them sit for long periods of time, which can create tension on the lower part of the back. How can these be? Well, the answer is simple! When the body is in a seated position, the upper part of the leg is in a flexed position. Just like when a person flexes their biceps muscle to show it off, the same is true for that part of the leg. So when a person decides to stand up, those muscles that have been shortened for a certain amount of time now have to lengthen. When that lengthening occurs it actually pulls down on the front part the pelvis, just like dumping out water from a bucket. This movement of the hip getting pulled forward and downward will cause the lower back to ache and feel like there is massive amount of tension being placed on it. This tension is the lengthening of those hip flexors that now have to be activated to create movement and flexibility.

A simple rule of thumb is to stand up once in awhile and stretch the front part of the legs or quadriceps. This can be done by grabbing your leg and pulling it towards the buttocks region and holding it for at least twenty to thirty seconds, and then do the other side. When the hip flexors are kept stretched throughout the day, those aches and pains in that part of the lower back should subside, especially if it just involves the muscles.
Another great fitness tip to be put into action for individuals who sit for long periods of time is to practice sucking in your stomach and holding it for a goal time. For example, if there is going to be a phone call that is going to last a few minutes, or an email that needs to be read and replied to, make that the duration of time that the abdominal region will be engaged for. Just doing this small exercise will help strengthen those core muscles, and at the same time alleviate some lower back tension that is being caused by that seated flexed position of the hips.

Regardless of wherever a person may be, at the office or in the car, everyone needs to keep getting up and walking around. The human body was not meant to sit for long periods of time, even though the jobs demand it. If more and more of the workforce would get up out of their chairs and stretch a little bit and go to the water cooler for a drink of water every hour, there would be less back aches and more productivity.

Source: PR Web

Portland Oregon Fitness: Using a Foam Roller

If you have tight muscles, especially in the lower legs or on the sides of your upper thighs, a foam roller is a great way to relieve those aching parts of your body. When you are just bogged down with committments or getting a massage, which can be very costly, but a foam roller can provide you with some excellent myofascial release. You can go to any local sporting goods store or specialy fitness store online and purchase one. Most of the time they come with a dvd, but I would just ask your fitness professional at your gym or talk with a professional personal trainer on how you can utilize this inexpensive but awesome piece of equipment.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Baby Boomer Fitness

If you are a baby boomer and want to start a weight lifting fitness program, then here are two things that you need to focus on, correct lifting form and breathing. If you are interested in making gains in the amount of weight you lift, that will come in time, but the most important variable is that you lift the resistance correctly without injuring yourself. I would recommend hiring a personal trainer in order to work on these principles. If for some reason you cannot afford personal training on a consistent basis, then sign up for a few session and learn the basics of weight lifting and be put on a program that you can manipulate every six weeks When the six weeks are up, go back to your personal trainer, take another session and then be put on another six week program in order to keep progressing. If you can see your trainer more often that is better, but as long as you are consistent, you will get the results that you want. Remember, safety comes first, so learn the correct way and you will not develop bad habits.

Thanks,
Portland Oregon Fitness