Fitness

A fitness trainer shares what she does every morning to prevent neck and shoulder pain

Published

2 years ago

December 24, 2022

A fitness trainer shares what she does every morning to prevent neck and shoulder pain

Whether or not it is working at a pc desk or scrolling on the cellphone, we spend a number of time wanting down — normally slouching on the identical time.

As we slouch, our shoulders spherical and our head strikes ahead, resulting in a painful situation generally known as “textual content neck.”

This causes the higher again to turn out to be weak and the chest to turn out to be tight. Over time, the shoulders could overcompensate, resulting in painful knots within the neck and shoulders, and even complications.

How you can assist stop neck and shoulder ache

As a health coach, I do 5 stretch workout routines each morning to forestall neck and shoulder ache, particularly ones attributable to textual content neck:

1. Myofascial launch of the chest

I like beginning with myofascial launch workout routines — massages that concentrate on ache within the fascial tissue that wrap round your muscle tissues — as a result of they assist to loosen you up.

Steps:

Take a lacrosse ball (or a myofascial launch ball, the scale of a tangerine) and press firmly as you roll it up and down the world the place your shoulder and chest join.
In order for you a deeper therapeutic massage, place the ball between your chest and the nook of a wall. Discover a knot (a young spot), and transfer your physique up and all the way down to rub the ball throughout the knot.
Do that for 30 to 60 seconds, then repeat on the opposite facet.

2. Myofascial launch of the higher traps

Subsequent, loosen and heat up the muscle tissues within the again by focusing in your trapezius muscle tissues (a.ok.a. our “traps”), that are in your higher again between your shoulders and neck. These traps get very tense once you spherical your shoulders ahead.

Steps:

Take the myofascial launch ball in your proper hand and place it on prime of your left shoulder close to the neck.
Transfer the ball round till you discover a knot. Then press the ball onto your shoulder and let your arm cling. The burden of your arm will assist the ball work into any knots you will have.
Do that for 30 to 60 seconds, then repeat on the opposite facet.

3. Wall angels

Now it is time to strengthen the higher again. Once we spherical our shoulders, our higher again stretches out, so we do not use these muscle tissues very a lot. This weakens them, inflicting us to overcompensate with our traps.

Steps:

Sit towards the wall and press your low again into the wall. This doesn’t have to be a deep “wall sit,” however a cushty seat.
Carry your arms into the form of a “W” doing all your greatest to maintain your elbows and wrists towards the wall.
Transfer your arms up the wall a couple of foot, all whereas preserving your low again towards the wall and your wrists and elbows as shut as potential to the wall.
Return to your beginning place.
Do three units of 10 reps.

4. Chest stretch

This deeper stretch helps lengthen the muscle tissues and enhance vary of movement.

Steps:

Face a wall and carry your proper arm out to the facet. Place your palm and your complete arm towards the wall.
Slowly start rotating your physique to the left away from the wall. Cease when the depth of the stretch reaches a six out of 10.
Maintain for 30 seconds to 2 minutes, then repeat on the opposite facet. When you’re holding, attempt completely different positions along with your hand, primarily shifting your arm barely increased for a deeper stretch.

5. Neck circles

There are greater than 20 muscle tissues in your neck, and these circles offer you an opportunity to see which, if any, are tight.

Steps:

Clasp your fingers behind your again to “pull” your shoulders again.
Begin along with your chin to your chest and slowly roll your head so your proper ear goes towards your proper shoulder.
Slowly lookup on the ceiling, proceed the circle so your left ear goes in direction of your left shoulder, then return your chin to your chest.
Reverse the course.
If any place on this circle feels further tense, pause and permit the stretch to happen for about 30 seconds earlier than persevering with.
Do three to 4 circles in every course.

Remember the fact that these workout routines are usually not for everybody. If in case you have a bodily situation or well being considerations, seek the advice of along with your physician earlier than making an attempt any of the stretches.

And whereas this routine can stop or relieve ache, I additionally suggest creating an setting the place you need not look down as usually.

This implies holding your cellphone up when it, ensuring you will have an ergonomic desk setup, and getting motion in all through the day.

Stephanie Mellinger is an authorized private coach and corrective train specialist. She can be the founding father of Omnia Match and a author for HealthDay. Comply with her on Instagram @omnia_fit_.

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Fitness

Fitness: Is mindfulness the key to a more enjoyable workout?

Published

7 hours ago

November 24, 2024

Press Room

Fitness: Is mindfulness the key to a more enjoyable workout?

If exercise pushes you so far outside your comfort zone that physical activity is associated with pain more than pleasure, there’s little motivation to get off the couch.

Published Nov 24, 2024 • Last updated 3 hours ago • 4 minute read

Once exercise becomes coupled with discomfort, getting reluctant exercisers to find pleasure and enjoyment in physical activity is an uphill battle. Photo by John Raoux /AP

There’s no shortage of rumination about why more than half of Canadians don’t meet the recommended 150 minutes of moderate to vigorous physical activity per week. Lack of time is a common excuse, but there are plenty of busy people who exercise regularly. Access is another often-stated barrier, though most Canadians can safely exercise outdoors or in the privacy of their own home should other fitness facilities not be within an easy commute.

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What’s often ignored is the role enjoyment plays in exercise adherence. For those who revel in a tough workout, the idea some people hate to sweat may seem strange. But if exercise pushes you so far outside your comfort zone that physical activity is associated with pain more than pleasure, there’s little motivation to get off the couch.

Once exercise becomes coupled with discomfort, getting reluctant exercisers to find pleasure and enjoyment in physical activity is an uphill battle. To help improve its appeal, researchers have been looking at the effectiveness of something called “extrinsic strategies” to promote better exercise adherence. Defined as “environmental manipulations of the exercise experience that fall outside of the FITT principles,” extrinsic strategies are more about the mental, rather than physical aspects of exercise. In short, the focus is less about the frequency, intensity, time and type of exercise, and more about the role feelings play in the adoption of a regular workout routine.

To be clear, we’re not talking about taking the effort out of exercise. Extrinsic strategies work on altering the perception of effort. Even more granular, it’s important to alter how effort is perceived during, not after, a workout. There’s a marked difference in how people feel once they wipe the sweat off their brow compared to when they’re grinding it out just hoping to finish. And while some people use the feeling of accomplishment that comes after a tough workout to motivate their return to the gym, others can’t get past the memory of how uncomfortable it felt in the moment.

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One of the extrinsic strategies to improving the exercise experience is focusing on external stimuli instead of how the body feels. Music is a popular distraction, which is why so many exercisers listen to their favourite playlists. Another option is exercising outdoors where nature works its magic at diverting exercisers from the internal sensations of effort. Exercising with a friend or within a group also helps. But contrary to using external distractions to dampen the effort of exercise, is the novel idea of leaning into how your body feels during a tough workout.

Mindfulness is defined as paying attention to what’s happening in the moment while also being open to how the body responds physically and mentally to the current experience. In other words, instead of trying to disassociate from the feelings of effort, mindfulness aims to accept and acknowledge the exertion it takes to complete a workout.

The idea that mindfulness is effective at improving exercise adherence is gaining traction, with initial studies suggesting it has merit, but mostly when exercising at lower intensities. Learning to accept and become comfortable with the feelings associated with physical exertion could be a crucial first step in finding pleasure in exercise.

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A recent study published in the Journal of Sports Sciences recently tested the effectiveness of mindfulness in enhancing the exercise experience. The goal of the research team was to see if mindfulness “could prove a useful pleasure enhancing strategy during exercise.”

A test sample of 34 recreationally active men and women were divided into two groups. One group was equipped with a recording taken from Headspace, a popular meditation and mindfulness app, that focused exercisers on tuning into their body and its movement. The control group was without any mindfulness tools.

Both sets of exercisers were asked to follow a 1.5-mile loop through a local park at a self-selected intensity they could sustain for 20-25 minutes. Heart rate was continually monitored, and study subjects were asked to check in with how they felt at two points during the walk (at 0.5 and one mile).

Results indicated listening to a mindfulness recording led to a more pleasurable exercise experience than walking the loop without. That positive response to exercise continued after the workout finished, another sign the mindfulness guided walk produced the kind of enjoyment that could encourage exercisers to walk more often.

Learning to appreciate the feelings associated with effort is an interesting strategy to introduce, especially to new exercisers who often negatively perceive the physical sensations that occur during a workout. With more practice accepting, instead of tuning out, those feelings, a greater number of novice exercisers could become more tolerant of the effort required to improve overall fitness. It’s also an interesting approach for seasoned exercisers who generally rely on disassociating from the intense feelings of a hard workout.

Acknowledging, accepting and appreciating the effort of being physically active are tools every exerciser can lean into when the going gets tough. More importantly, it could be part an improved strategy to get more Canadians enjoying the 150 minutes a week they spend working up a sweat.

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Fitness

‘WH’ Editors Put These Fitness Gifts On Their Wishlist

Published

15 hours ago

November 24, 2024

Press Room

‘WH’ Editors Put These Fitness Gifts On Their Wishlist

For The Runner Who Loves Music

SHOKZ OpenRun Headphones

OpenRun Headphones

Sweat-proof, waterproof, and featherweight, these wireless headphones for working out are a runner’s dream. “These allow me to hear oncoming traffic, people, and other outside noise with their wrap-around, open-ear design while delivering feel-good jams,” says Nicolette Accardi, WH’s fitness commerce editor, who loves using ‘em on her runs.

For The Friend Who’s Always At Barre

Gaiam Yoga Barre Socks

Yoga Barre Socks

If your friend lives at barre class, snag them a few pairs of these non-slip barre socks. Machine-washable and grippy, these socks come in a variety of cute colors, including mulberry and sky blue. Isabel McMahon, WH’s assistant social media editor, loves that they have crisscross straps to help keep her feet steady during her yoga and Pilates classes. “I wouldn’t mind finding a few more in my stocking this year!”

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For The Traveling Fitness Lover

TheraBody TheraGun Mini

With its compact size, ergonomic grip, and 150 minutes of charge time, the Theragun Mini is the ideal gift for that person who’s always traveling around the world to run marathons (or just makes really good use of the hotel gym).

Accardi loves hers, keeping it handy in her gym bag for on-the-go muscle relief. “It works wonders at alleviating my muscle soreness during tough training cycles,” she says.

For The Friend Who Needs A New Gym Bag

BALEINE Gym Bag

Gym Bag

Soft, machine-washable, and waterproof, your gym-going pal will love this bag. It’s a bestseller among WH readers. From toting it to dance class to carrying all their pickleball essentials, they’ll appreciate its separate compartment to store things like shoes and wet swimsuits, as well as its additional storage pockets for all their other workout accessories. Plus, they’ll look super stylish wearing it in this gorgeous bubblegum pink color.

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For The Fitness Lover Always On The Go

Tower 28 SOS Daily Rescue Facial Spray

Is your friend constantly squeezing in workouts between WFH meetings, or maybe doesn’t always have enough time to shower post-sweat? Gift them this facial toner to keep their skin issues at bay and prevent breakouts. Fitness editor Talene Appleton always keeps a bottle in her gym bag so she can spray it on her face and chest after every workout.

For The Friend Who Doesn’t Like To Wear Fitness Watches

Oura Ring Gen 3

Ring Gen 3

The Oura ring isn’t just a buzzy wellness product—WH editors love this smart ring to help them monitor their sleep, activity, stress, heart rate, and more. Better yet, it’s lightweight, comfortable to wear, water-resistant, and has a stylish design that’ll seamlessly blend in with your friend’s aesthetic. It also boasts a great battery life—WH’s executive health and fitness director Jacqueline Andriakos says hers generally lasts a whole week.

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For The Friend Who Lives In Leggings

Lululemon Align Pant

It’s no secret that WH editors are obsessed with these Lululemon leggings. They’re awesome for any sort of workout—HIIT, yoga, boxing, you name it—with their buttery-soft fabric, weightless fit, and high-rise waistband. Your friend will adore these leggings so much, they’ll even wear them on their recovery days relaxing at home or running errands around town. Better yet, they come in an assortment of colors, including espresso, teal, and raspberry.

For The Fashion-Forward Fitness Girly

Vuori Halo Slim Flare

Flared leggings are so in right now, says assistant fashion editor Rose Lauture. “They elevate every look, are super flattering, and versatile.” Style and comfort combine in this pair from Vuori, making them the perfect fit for every activity—from lounging at home to grabbing breakfast with your girls. “Not only do flared leggings make great yoga pants, but you can also wear them out and about paired with a boot or a sneaker,” Lauture adds.

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For The Friend Who Loves The Outdoors

Homesick Scented Gone Hiking Candle

Your loved one is sure to appreciate this WH-favorite candle that’s specifically designed to smell like hiking (yup, that’s a thing), with refreshing top notes of pine, cassis, and fresh waters. They’ll appreciate being able to experience (kinda) the great outdoors while they’re stuck inside working this winter.

For The Yogi

Manduka The Pro Yoga Mat

Dubbed the best overall thick yoga mat by WH, this mat is a game-changer for your yogi friend with bad knees or wrists. Featuring ultra-dense cushioning and a supportive grip, it provides comfort and stability for even the toughest poses.

Available in a wide range of colors, you can pick out your friend’s favorite hue. “I never slide when busting challenging moves and also love it for mat pilates workouts,” says Accardi. Plus, with a lifetime warranty, your friend is all set for countless yoga seshes to come.

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For The Fitness Lover Who Works From Home

Merach Walking Pad

Walking Pad

Got a pal who’s always trying to hit their step goal? Gift them this walking pad (aka an under-desk treadmill) so they can strut their stuff while crunching numbers or typing away on their computer. “I love using it while working at my desk—it easily rolls right underneath!” says Accardi. It’s the perfect present to help them stay active throughout the day without interrupting their workflow.

For The Woman Who Wants To Get Into Strength-Training

Women’s Health The Woman’s Guide To Strength Training: Dumbbells

This new Women’s Health guide, designed by trainer Nellie Barnett, CPT, is packed with 12 weeks of dumbbell-only strength-training routines that can be done in just 30 minutes. It’s the perfect gift for any woman looking to improve muscle mass or just experience the benefits of regular movement.

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For Cold-Weather Workout Warriors

Smartwool Merino 150 Wool Top

A WH reader-favorite, the merino wool material on this long-sleeve base layer shirt makes it both moisture-wicking and odor-resistant. The fitted silhouette is uber-flattering while offering unrestricted movement in the arms and chest. They’ll love sporting this cozy shirt on the slopes (or just at home) all day. A bonus? It comes in several cute colors, like fuchsia and rose.

For The Avid Runner

On Cloudmonster

Experts say regular runners are supposed to replace their running shoes every four to six months. Gift your friend who’s overdue for a replacement a brand new pair from cult-favorite brand On. Extra cushiony, bouncy, and airy, this running shoe is built for long-lasting comfort and performance. Accardi felt unstoppable wearing them during her half marathon, appreciating their breathability, secure fit, and durability.

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For The Tech-Savvy Exerciser

Apple Watch Series 10

Watch Series 10

If they’ve been eyeing the newest Apple Watch, there’s no better time than the holidays to splurge and treat them to one—because they deserve it! WH readers love using this waterproof smartwatch for optimizing workouts, monitoring sleep, tracking their heart rates, and so much more. Your fittech-loving friend will never want to take it off.

For The Friend Who Wants To Level Up Their Hot Girl Walk

Bala Bangles

These wrist weights from Bala went viral on TikTok for their sleek design and ability to elevate any workout. Whether your friend is walking or doing pilates, these stylish wrist weights will add light resistance to tone arms and enhance muscle endurance. Flexible and comfortable, they make a thoughtful gift for anyone looking to level up their fitness routine. An added pro: They come in several cute colors, like blush and sage.

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For The Friend Who Loves To Track Their Training

Cossac Fitness Log Book & Workout Planner

Practical gifts are always appreciated. Designed by experts to help exercisers track progress and stay motivated, this WH reader-topselling workout journal will become your friend’s ultimate gym companion. It offers structured pages to log exercises, sets, reps, goals, and even diet preferences and nutrition. Compact and sleek, they can easily toss it in their gym bag and even travel with it to keep themselves accountable.

For The Friend Who Loves A Multipurpose Fitness Gift

Trigger Point Therapy Grid Foam Roller

Therapy Grid Foam Roller

Accardi has tried her fair share of foam rollers over the years but always returns to this one. Known for its firm yet flexible design, this roller targets deep tissue to help relieve soreness and improve flexibility. Plus, with free online instructional videos, your friend can learn the best techniques for effective muscle recovery. Whether they’re prepping for a race or recovering after a tough workout, this foam roller is a must-have.

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For The Acupuncture Enthusiast

ProsourceFit Acupressure Mat and Pillow Set

WH readers and editors say that this cult-favorite acupressure mat is great for soothing stiff muscles, relaxation, and general pain relief. If the person in your life is into all things recovery, there’s no doubt they’ll love testing this tool out. While it’s TBD if the physical benefits aren’t just a placebo effect, studies have found that taking the time to use one and relax can lead to a reduction in stress levels.

For The Fitness Lover Who Adores A Matching Set

Beyond Yoga Spacedye Slim Racerback Cropped Tank

Matching sets are *so* in. Buttery soft, comfortable, and ultra-flattering, your friend will love unwrapping this matching set from Beyond Yoga. The pieces are sold separately so be sure to grab the matching leggings. Perfect for yoga class, cardio workouts (hello, built-in bra!), or even just strolling around, McMahon loves that this set comes in a wide range of colors, too—like ruby red, mocha, and deep moss—so you’re sure to find one your friend will love.

Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she’s not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.

Mark Stock is a food, drink, and outdoors writer from Portland, Oregon. He spent years making, selling, and sipping Pinot Noir in the Dundee Hills before a full return to his journalistic roots in 2016. In addition to Men’s Health, he writes for SevenFifty Daily, Sip Northwest, The Somm Journal, The Drake, Willamette Week, Travel Oregon, and more.

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Fitness

This type of exercise suppresses hunger in women more than men, study proves

Published

23 hours ago

November 23, 2024

Press Room

This type of exercise suppresses hunger in women more than men, study proves

Find yourself with a bigger appetite on rest days than after logging your hardest workout of the week? Same. It usually takes me an hour or two to feel hunger after an intense session, and while there are plenty of existing studies that have attributed this to a decrease in the hunger hormone grehlin and an increase in the hormone peptide YY, which helps you feel fuller for longer, new research suggests women are more susceptible to this response than men.

Granted, the study was conducted on only a small sample of participants (eight males and six females), but this is the first review to have included women at all, and the findings were notable.

The method was pretty straightforward: participants were asked to fast overnight, before completing bouts of cycling at varying levels of intensity the next morning. These were then followed up with blood tests (to measure amounts of lactate) and self-reports to analyse appetite levels.

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Science shows that high-intensity exercise suppresses appetite more in women than men

Results showed that the females had higher levels of total ghrelin (the hormone that makes you feel hunger) at baseline compared to the males, while they also had ‘significantly reduced levels’ of acylated (AG) ghrelin after intense exercise compared to males. Ghrelin levels were, in fact, much lower in both males and females after intense exercise compared to moderate exercise, meaning that all participants felt ‘less hungry’ after high-intensity exercise compared to after moderate exercise, but this was even more significant for women.

‘We found that moderate intensity exercise either did not change ghrelin levels or led to a net increase,’ the study noted. The authors added that exercise above your lactate threshold may be necessary to elicit a suppression in grehlin. Lactate threshold is the point at which lactate builds up in your bloodstream faster than your body can remove it – it occurs during high-intensity exercise.

Why is this useful to know? The author of the study, Kara Anderson, PhD, says: ‘Our research suggests that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss programme. Exercise should be thought of as a “drug”, where the “dose” should be customised based on an individual’s personal goals.’