Functional Preventative Stretch #1

Door-Way Stretch

Train your shoulders properly by promoting good posture by stretching the muscles in front of the shoulder into the chest muscle. This will promote posterior shoulder rotation, improve your strength and prevent shoulder injuries. In other words, stand up straight like your mama taught you!

Key Points:

1. Stand up straight and bring your forearm up to a solid surface.

2. Elbows and shoulder at 90 degrees.

3. Step through with the same side leg (ie. as in the picture, step through with the left leg)

4. Hold that position for 10-15 seconds.

5. Repeat multiple times per day.

How Do I Listen to my Body While Working in a Physical Job?

When working long hours, or simply training your body, it is important that we all listen to our bodies. The biggest question is what are we listening for. The solution is very clear, but sometimes we are scared to do what is right.

Some listen so hard to their body, they become paranoid to every new symptom, feeling, or physical change. This is followed by frequent changes in habits or direction in their wellness. Others ignore the tale tale signs and don't know they have an illness or injury until its too late. This will slowly end up, in what I like to refer to as "the breaking point of your weak link", whatever that may be for you.

There is a way to find the middle of the road. Be aware of your body, and make educated decisions of your next step. The traffic light used in many circles can guide us to those proper decision making.


Green - Feel good at the end of the day, stretching through out the day improves stiffness and tightness. An ice pack may even help alleviate some sore muscles, including the ever popular Biofreeze or Painzone ointment. You understand that proper lifting and ergonomics are key to your health. If you are stuck in front of this light, keep going, great job!




Yellow - Soreness and muscle cramps last more than a few days and never goes away during a scheduled day off. Fatigue sets in and you find yourself lifting improperly and using poor ergonomic techniques, with low energy output. If you are stuck in front of this light, there is hope! Understand that you are not alone, do not re-invent the wheel here, focus on re-energizing your body!

1. Start eating energy foods such as pasta the night before work
2. Continue with nuts and cheeses during the day.
3. Drink more water, even a sports drink to balance your electrolytes.
4. Chat with your local physical therapist or wellness specialist at your work.
5. How about this question, "Am I doing everything I should be doing?"
   

Red - Soreness is now discomfort and your ability to complete a task is inhibited. Back off your work, reduce the intensity, decrease the number of repetitions and call for help. Don't try and push through the pain, stop and seek help! Call your resource and get a hold of your physical therapist. We can help you get back to GREEN, through stretching, massage, and abatement strategies.