stretching Archives - Chape Fitness

Posted on 30 January, 201924 November, 2020 by chape — 15 Comments

How to fix rounded shoulders

Rounded shoulders are a common problem nowadays that affect a lot of people. In fact, if you’re reading this, there’s a very good chance that you have rounded shoulders.

Today we´ll learn how to fix rounded shoulders through stretching and exercise. It’ll take time to fix your shoulders, don´t expect to correct them just in a couple of sessions.

What causes rounded shoulders?

Rounded shoulders are typically caused by:

Poor posture habits like looking at computers at work or at school, or looking down at smartphones and computer tablets. Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders. Over time this postural adaptation causes the muscles and fascia to get shorter in the front of the chest. This continuous bad posture results in muscular imbalances between the muscles that pull the shoulders forward and the muscles that pull the shoulders backward. When we slouch, the shoulders roll forward and the neck follows suit, craning ahead of our bodies. This shortens the muscles of the chest and weakens the scapular (upper back) muscles, setting the stage for a hunchback appearance.
Sleep posture can leave you achy if you’re not properly positioned. If you’re a side sleeper, use a pillow that keeps your spine aligned by supporting your head so that your neck isn’t held at an awkward angle. Also, when you lie on your side, your top knee drops, pulling down on your back, so place a pillow between your knees to stay aligned.
Focusing too much on certain exercises: the most popular exercise in the weight room is the bench press. Those whose workouts focus on the bench press at the expense of other muscle groups are susceptible to having rounded shoulders due to the overdevelopment of the pectorals and the anterior (front) deltoids, muscle groups that when they contract can pull the shoulders forward. while neglecting the upper back.

Besides presenting an unhealthy appearance, there are many serious medical conditions that can result from having rounded shoulders. In the short-term, round shoulders cause chronic tension on the infraspinatus and teres minor, making these muscles more susceptible to injury. Another characteristic of round shoulders is decreased mobility in the shoulders, increasing the risk of shoulder impingement and even dislocations. In the long-term misalignment of the cervical spine increases the risk of osteoporosis and disk degeneration (cervical osteoarthritis).

Stretch the muscles that are tight and to strengthen those that are weak will help correct rounded shoulders.

Test to determine if you have Rounded shoulders

Stand up in normal posture in front of a mirror.
Keep your arms relaxed by your side.

If your palms are facing backward it may indicate that you have a tight chest and a weak upper back.

If this is the case, and you have rounded shoulders, then you need to stretch tight muscles:

Pec major/minor
Subclavius
Subscapularis
Latissimus dorsi
Teres major
Upper trapezius
Serratus anterior

and you need to strengthen weak muscles because they are not pulling the shoulder back into a neutral position:

Mid/lower trapezius
Rhomboids
Posterior deltoid
Rotator cuff

Let´s fix your rounded shoulders:

Now that you know the formula for how to fix rounded shoulders, remember that it can take time to correct them. Just as rounding them didn’t happen overnight, it will likely take some time to correct them.

Any questions? Leave me a comment down below.

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Posted on 15 January, 201824 November, 2020 by chape — 10 Comments

How You Can Keep Moving With A Busy Schedule

Many of us spend on average 8+ hours sitting at our desks, traveling in planes, trains, and automobiles or on the couch; top that off with another 6-8 hours sleeping. That can add up to nearly 20 hours of sedentary sludge. Sitting invites stagnation and our fascia (the material protecting and supporting our body as a unit) begins to reshape so we start to take on the shape of our chairs. Our hips become tight, ankle movement diminishes, our shoulders push forward, we forget to engage our core as we slouch and collapse our lower back, and our necks crank towards the screen.

First, I don´t want to take for granted that everybody knows how much is enough exercise. To stay healthy or to improve health, adults need to do three types of physical activity each week: aerobic, strength and stretching exercises. If you want to read the full Physical Activity Guidelines for Americans, here: health.gov

It can be challenging finding time to fit in errands, work, kids, home, exercise and the million other things to get done in a day. Time is the biggest barrier to an active lifestyle. Remove the expectation that the only way to get in shape is by going to the gym for an hour every day. This time commitment is simply not realistic for most of us.

Aerobic exercise

The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. (See Mayo Clinic Web). To find what´s “moderate activity” try the “talk test”, exercising hard enough to break a sweat but not so hard you can’t comfortably carry on a conversation. Vigorous activity makes you breathe hard and fast. At this level, you won’t be able to say more than a few words without pausing for breath. You can combine moderate and vigorous exercise over the course of the week, and it’s fine to break up your activity into smaller bursts as long as you sustain the activity for at least 10 minutes. Ideas to add some walks to your day:

Walk while talking on the phone or conduct walking meetings.
Take stairs instead of escalators and elevators.
Park in spaces furthest from the entrance.
Use restrooms on a different floor or furthest from you.
Use half or all of your lunch hour to take a walk with a colleague. Steve Jobs was at his most creative while walking and thinking outside in the park next to his office, and we can be, too. Apple’s founder knew that the body and mind respond to nature and to moving.
Put on some good music and dance while cleaning the house!

Make a commitment to move at every opportunity, stand whenever you can!

Strength training

The Department of Health and Human Services also recommends strength training exercises for all major muscle groups at least two times a week. Studies have shown strength training to increase lean body mass, decrease fat mass, and increase resting metabolic rate. Weight training has also been shown to help fight osteoporosis.

Strength training doesn´t mean a gym membership. There are multiple ways to strengthen your muscles at home or at the workplace: bodyweight training, resistance bands, suspension training… Choose whatever best fit your abilities and preferences. At your desk, or anywhere you spend a good amount of time at, you can perform exercises such as

squats,
lunges,
push-ups and
chair dips.

Stretching

The American Heart Association recommends that healthy adults engage in flexibility training two to three days per week, stretching major muscle and tendon groups.

I know all this exercise seems a lot from the point of view of busy people, but all of it only takes one hour, 4% of your day.

Remember, you can break up your activity into smaller bursts. If your job keeps you moving all day long, activity trackers (apps or wearables) are the simplest option to keep track of it. Forget daily steps and aim for at least 30 minutes of brisk walking. You do so, daily aerobic exercise is done.

Stretching at the workplace is something we all should do, but very few do. Whether you work behind a desk, drive for hours, or spend long hours standing (as waiters and watchmen), some muscles get tired and you feel stiffness, soreness, and at the end of the day, even pain. You can prevent this by taking a few 5 minutes breaks along the day to stretch and relax problematic areas like legs, lower back, shoulders, neck, and wrists. 3 little breaks and you´d be stretching 15 minutes every day. Examples of such stretches or postures can be:

Doing core exercises.
Stretching your legs and back when you are on your desk.
Using a door frame or anything sturdy to stretch your chest.

These stretches will reduce the negative effects that sitting has on your body. It also improves one’s quality of life.

Find an exercise schedule and activities that work for you so that you stay fit and healthy. Once you learn to make time – and it doesn’t have to be a monumental commitment – the benefits will outweigh any desire you may have had to sacrifice your health by staying on the sidelines. Keep in mind that it is possible to get all the exercise you need without using equipment, attending a class or going to the gym.

The most important key is to change the mindset. Exercise shouldn’t be a chore. It should be time for you. Don’t be afraid to make time for yourself. You are worth it!

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Posted on 11 May, 201724 November, 2020 by chape — 4 Comments

Foam Roller: Quads Relief

The Quadriceps can be subdivided into four muscles or heads: Vastus Intermedius, Vastus Lateralis, Vastus Medialis and Rectus Femoris. This group of muscles combined is the largest muscles of the leg. They are extremely crucial muscles aiding in important actions such as walking, running, jumping and squatting in addition to stabilizing the patella.

Tight quads? Don’t worry: foam rolling your quads is quick, easy, and truly effective. There are two main variations on foam rolling your quads: rolling both legs at the same time and rolling each leg individually. Neither is better, it’s really a matter of personal preference and what works best to release your fascia. If you’ve never used a foam roller before, or never foam rolled your quads, you might want to start with the two leg variation. It maintains an even pressure on both quads at the same time, distributing your weight, and so it’s a little lighter. The single leg variation thereby exerts more pressure on the fascia, so it’s better for those that have rolled their quads before, and know that their quads require harder pressure.

Please, read the general instructions on how to foam rolling, here.

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Posted on 9 May, 201724 November, 2020 by chape — Leave a comment

Foam Roller: Shin Relief

Running, jumping rope, box jumps, burpees… they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever. Shin splints are often caused by inflammation of the sheath surrounding the tibia bone. Foam rolling can help release this inflammation (but don’t do this exercise if your shin splints are due to stress fractures).

Read the main instructions on how to foam rolling, here.

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Posted on 4 May, 201724 November, 2020 by chape — 7 Comments

Foam roller: Hamstrings Relief

Foam Roller: Hamstrings Relief

Tight hamstrings are a common issue among all kind of athletes, no matter the sport. Even non-athletes suffer from tight hamstrings, especially professionals who sit for extended periods of time. Foam rolling the hamstrings is an effective solution for this problem.

Stretching may be more beneficial if foam rolling is done prior to the stretch. A study from 2014, Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion, measures the effects of foam rolling prior to static stretching. The authors found an increase in the hip range of motion after rolling on the hamstring then stretching, compared to stretching alone.

In my experience, tight hamstrings cause lower back pain. Countless times the pain is gone once I take care of my hamstrings. As foam rolling the lower back is something we should NOT do, loosen up your hamstrings is an indirect way to relieve pain and tightness in the lower back area.

Read the main instructions on how to foam rolling, here.

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What causes rounded shoulders?

Test to determine if you have Rounded shoulders

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Aerobic exercise

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Stretching

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Foam Roller: Quads Relief

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Foam Roller: Shin Relief

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