Do you ever wonder where you should begin in order to lead a healthier lifestyle? Although we are all crunched for time, there are simple exercises that can improve overall health and well-being. As an added bonus, they are easy and can be done in the comfort of your own home.
According to John Unverzagt, owner of Fitness Together in Maple Grove, many of us suffer from the “Minnesota posture,” otherwise known as slumped and rounded shoulders. It is that posture we adopt when braving the cold Minnesota winter days. It protects us from the biting cold and helps us face the fierce winds. Although this might be a protective instinct, it leads to an abundant number of problems, including shoulder pain, mid-back pain, neck pain and headaches. The posture tends to become a habit over the long winter months and carries over into spring, summer and fall. This posture is exacerbated by slumping over a computer all day or driving to and from work.
John Park, physical therapist with Park Nicollet in Maple Grove, notices not only the slumped and poor posture, but also that we tend to move less and sit more as we age. We aren’t experiencing wide ranges of motion, so our joints don’t get used like they did when we were kids. We are more sedentary, so muscles also become weaker. With weakness and restricted motion, we are limited in what we can do. The simplest movements, such as looking over a shoulder to change lanes or picking up something heavy, can lead to painful injuries. We feel immediate pain and wonder why our bodies don’t work the way they used to.
Katy Shishilla, a patient of Park’s, says that doing the right exercises for her injury has been “life changing.” The strengthening and range-of-motion exercises prescribed by Park have allowed her to do things she never thought she’d be able to do again. She was able to go rock climbing, and she hopes to join her husband and start cycling. She does her exercises daily, feels better and is seeing the benefits. According to Park, exercises don’t have to be complicated, intimidating or painful in order to be effective. Stretching to maintain range of motion, and strengthening, is an everyday habit to keep your body from developing an injury or disability. Park recommends thinking of it in these terms: “If you don’t want a cavity, you brush your teeth every day. It isn’t how hard you brush, or how long you brush. It is the consistency of brushing your teeth that prevents cavities.” The same applies for exercise. If you want to see improvement and prevent pain and injury, you have to put the time and effort into daily (or at least consistent) exercise.
Overhead Squat
Unverzagt recommends the following exercise to help increase range of motion in the upper back and prevent the painful and otherwise unattractive “Minnesota posture.” When done correctly, it will decrease back pain, improve postural alignment and increase range of motion.
- While standing, reach up with your arms as high as you can.
- Bend your knees and squat down as low as you can go without pain or instability. (Remember to keep your postural alignment during the exercise.)
Superman with Wipers
In order to prevent injuries and weaknesses, strengthening and stretching are a must. To strengthen and open up the mid-back region after being hunched over a computer or driving in a car throughout the day, Park suggests an exercise called “Superman with Wipers.”
- Lie on the floor on your stomach.
- Place your upper arms straight out from your sides, and bend your elbows at a 90-degree angle. (If done correctly, your upper body will be in a “W” position.)
- Pinch your shoulder blades together and raise your upper trunk and arms a few inches off the floor.
- While holding this position, perform gentle arm wiper motions. Do 2 sets of 10 to 15 reps.
Quadruped Diagonal Reach
Park also recommends another good exercise to strengthen your core and prevent low back pain, the “Quadruped Diagonal Reach.”
- Begin on the floor on all fours.
- Tighten your stomach and keep your low back in a neutral position (not too curved or too humped).
- Keep your trunk tight and rigid (pretend you’re a dinner table, and nothing should fall off your low back).
- Raise your right leg and straighten it while also raising your opposite arm straight in front of you.
- Do two sets of 10 to 15 reps.
Reach and Open
One more easy and effective exercise recommended by Park, used to increase range of motion and flexibility in all areas of the back, is the “Reach and Open.”
- Lying on your side, with your hips and knees bent at a 90-degree angle, reach straight forward with both arms.
- Rotate your upper trunk (without opening up your hips and keeping your knees together), and pull your top shoulder and arm back toward the floor.
- When executing this movement, rotate to a point where you reach a comfortable, pain-free stretch. Breathe deeply during the stretch.
- Slowly return to the original position.
- Do two sets of 10 to 15 reps.
&
For additional information and support in reaching your fitness goals, check out these fitness and health specialists:
Kristi Gess, head trainer (and our exercise model)
Orangetheory Fitness
2700 Annapolis Circle N., Plymouth
8121 Wedgewood Lane N., Maple Grove
John Park, physical therapist
Park Nicollet Rehabilitation Services
9827 Maple Grove Pkwy. N.
952.993.2226
John Unverzagt
Fitness Together
11250 86th Ave. N.
763.494.0061
