FIT 1 BLOG

MAYBE!!!

Physical imbalances lead to poor posture. Poor posture leads to injury, soreness, and pain. When poor posture makes its way into the workplace, it’s time to put away the aspirin and take control of your pain. These kinds of conditions don’t just ‘happen’ overnight. In fact it could take years before you even realize that what you have is a work related injury. Sure, sitting at your computer, participating in meetings, or even talking on the phone doesn’t seem  that physical but over time, it can really take a toll. These activities, although not strenuous… ,can be the cause of tight chest muscles. When your chest is tight your shoulders have a tendency to round forward and your  rear deltoids[back of your shoulders] to weaken causing you to slouch. This combination puts a ton of stress on your neck and shoulders causing chronic aches and pains. Add a protruding neck to the  mix and you end up looking like Quasimoto at the water cooler!!

Since Notre Dame already has a hunchback let’s look at a simple way to take the pressure off your neck and improve your posture. Basically, stretch your chest and strengthen your shoulders[rear  deltoids].

AT THE GYM

Chest Flyes

To maximize the ’stretch’ opt for  a Bosu ball when performing chest flyes. Use lighter weight than you usually would and allow the backs of your arms to touch the ball during the stretch portion of the lift. Then, keeping your elbows slightly bent[like you are hugging a beach ball], bring the weights together. Take  the stress off your shoulders by keeping the dumbells in line with your chest, keep the movement constant and smooth, remember you are stretching out those tight muscles more than you normally would so keep the weight light and the movement very controlled.

Super set this exercise with reverse flyes to tighten and strengthen rear deltoids.

Reverse Flyes

Sit up on the ball and bend forward until your chest rests on your thighs. Tighten your abs and keeping your elbows slightly bent[hugging that beach ball],raise your arms to just shoulder height.

Do 15 reps of each exercise then rest……or….challenge yourself  and while your arms are resting, take the opportunity to bust out a set of  ab crunches on the ball!!

BRING IT TO WORK!!

Although you may not be so fortunate to have a gym at work, that doesn’t mean you can’t supplement your training at the office.

Here is a simple wall stretch to open up your chest during your work day.

Stand in a door frame and with elbow at 90 degrees take a step forward with inside leg. Keep your hips and chest in line. You will feel a gentle stretch through the chest,hold for  20 seconds then repeat on the other side.

Next, simulate the rear delts work out with no weight. In fact , a static contraction can be as effective as resistance training. So in your chair ,bend over, lay your chest on your thighs, engage abs and raise your arms to shoulder height. At the top hold for a count of 8 then release. Repeat 10 times.

BE PROACTIVE!!!

This only takes 5 minutes…..5 minutes to help yourself! That’s HALF the time most of  us spend whining about our headaches!!

YES!!!

One thing I have noticed repeatedly is the lack of balance people seem to have in their training program. Why does this matter you ask? Well, an imbalanced training program makes for an imbalanced physique,which inevitably will result in muscle strains,tears,and joint instability!

Men tend to train mainly upper body,and usually only the parts they can see [ie: chest,biceps,traps,shoulders] and neglect the parts they don’t see[ie:back,rear delts,legs,and glutes].

Women on the other hand tend to focus more on their lower half .Hoping that lots of cardio and leg training[usually glutes] will bring their size down.

Now.. those that know me  know I would NEVER scoff at someone taking the time to improve their fitness level.BUT… fitness needs to be more about health than than just the physical aesthetics of it! Creating a balanced physique takes time and patience. The end result is a more efficient body. Your metabolism is increased, your risk of injury is lowered,and …. yes… your physical form will be more appealing.So Ladies! HELLO… all you cardio queens out there, try balancing out your firm  butt  by creating a wider back and thicker shoulders. This will give the illusion of a smaller waistline and narrower hips. Widen your back with LAT PULL DOWNS

Your lats are the largest back muscles you have ,and are are the reason you can bring your arms into your torso. They begin at your hips and attach to your arms. Building them a little will give  you a wider upper body to balance out the width of your hips. Adding a little more size to your shoulders will give you just the shape you need to complete your form for good symmetry.LATERAL SHOULDER FLYES.

Now ,symmetry for the female counterpart….MEN THIS IS YOU!

Think how silly puny tires look on a sports car?…See where I’m going with this??

If you have been neglectful with you wheels, then I suggest you start your building process with the legs press machine. This machine is a great intro to leg training. It supports your lower back and will assist in you overall leg and glute development. From calves to upper glutes,this is where I would suggest you start.[This machine is just a start. There are many more advanced exercises that will build and tone,I will get into these at a later post.]

To ensure proper form, make sure knees never bend beyond toes,and bring legs to 90 degrees to engage glutes .Try to press directly through heels to maximize hamstring and glutes. LEG PRESS MACHINE