5 stretches for upper back pain

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5 stretches for upper back pain

If you’re like most people, you probably don’t spend much time thinking about your upper back. On a good day, you are only the best little conscious The range of motions, movements, and non-movements you perform in your upper back for required roles—such as steering your car, sitting at your desk, or holding your phone—looks into the endless confusing depths of it.

But on a bad day, the slightest pain or discomfort can force the terrible centrality of your upper back into forced, even depressed, focus. How previously innocuous actions like putting on your coat or opening the door become painful reminders simple Everything was behind your back before you decided to betray yourself.

so Good stretch for you And your upper back pain? Fortunately, when your upper back feels low, there are some quick, easy, and low-stress stretches to relieve pain, soothe your sore muscles, and speed your journey to recovery.

How stretching can benefit your upper back

The first thing you should know about your upper back is that it is a marvel of natural engineering. It is a complex and interconnected network of bones, muscles, discs, ligaments, tendons and nerves. Without them, you’d be unable to shrug, raise a toast, or even hold your head (to say nothing at all murder Arm day three times a week, like you always do).

For clarity, we can define “upper back” as the area of ​​the back of the body that starts from the neck and ends at the loins (or the part of the back of your hips just below your ribs). This region includes your neck, shoulders, and arms, in addition to the upper quadrant of your back, scientifically known as the thoracic spine.1

But not under the skin, dozens of muscles flex and relax, busy contracting and stretching, over and over again. infinitum-All serve posture, mobility, and major movements like pulling.

The upper back is home to several essential muscles, including:2

  • Four sets of muscles activate you when you want to move your head.
  • The seven muscle pairs you use to move your shoulder.
  • Five muscle pairs that control your arm.

The upper back is home to some fugitives and dual citizens in the middle and lower back, plus one or two core muscles that contribute to the movement of your spine. But when it comes to knowing how to stretch your upper back for pain relief, the four most important muscles are:3

  • Trapezius – You and your entire body have “trap” muscles to thank for your ability to move. If you have good posture or enjoy doing The Wave at baseball games, you owe more.
  • broad back – Also known by its nickname, “lats,” you rely on this muscle every time you raise or rotate your arms or shoulders.
  • Levator scapula – Every time you perform an action that lifts your shoulder blades you are enlisting the help of this muscle.
  • rhomboid – Rhomboid, major and minor, like dynamic pair of upper back muscles. Their mission? To pull the scapula or shoulder blade towards the spine.

In other words, the literal shoulders of your upper back have all the important work to do. So whether you’re hurting from an injury, suffering from a case of post-workout DOMS, or sore from poor posture, here are five stretches for upper back pain relief that you can try right away.

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#1 Work on your Rhomboids

If your upper back pain shifts to the middle of your upper back region, it may be the result of muscle tension and stiffness between your shoulder blades. Fortunately, this super simple stretch targets middle back pain and may be able to take the stiffness out of that built-up tension.4

Here’s how to properly stretch your shoulder blades:

  • Step 1 – Keeping your arms in front of you at chest level, connect your elbows together, starting from right to left.
  • Step 2 – Next, bring your left hand over your right arm so that they are connected to each other and apply pressure.
  • Step 3 – Hold or apply progressively greater amounts of pressure for 20-30 seconds, then switch arms and repeat.

#2 Loosen your latissimus dorsi

If you are someone who is active with exercise or athletics, it is a good idea to choose a comfortable stretch for upper back pain that focuses on your lats.

Why?

Because not only is the latissimus dorsi the largest muscle in your back, it’s also one that can be regularly stressed by a variety of physical activities, from playing tennis to shoveling snow.5

That said, a few repetitions of the classic side stretch can help loosen up your lats and ease your pain.

Here’s how to perform latissimus dorsi side stretches:

  • Stand with your hands above your head.
  • Using your right hand, grab your left hand at the wrist.
  • Slowly pull your left arm to the right side of your body for 20-30 seconds.
  • Switch sides, repeat two or three times.

#3 Target your upper trapezius

A loss of motion in your arms, tenderness in your shoulders, and stiffness in your neck can all signal a sore trapezius.6 This can be caused by things like overexerting yourself at the gym, pinched nerves or poor posture. But don’t worry: This upper back stretch targets your tired traps directly—and can relieve pain.

You can target your trapezius while standing or sitting and bring one hand over your head to grasp the opposite side. Place your free arm behind you and slowly pull your neck down toward the shoulder of the arm you are pulling with. If you want a more intense stretch, feel free to apply more pressure.

After about 30 seconds, switch to the opposite side and repeat.

#4 Target your lower trapezius

The trapezius is one of those ingenious “don’t-fen-me-in” type muscles that refuses to be in just one part of your back. Instead, it extends from the bottom of your neck to a point in the very middle of your back For that reason, stretching for back pain that targets your upper back And Lower traps can help speed your healing.

To stretch your lower trapezius, stand with your arms above your head as if making a W salute. Then, squeeze your shoulder blades together as you slowly lower your elbows to stomach level.

Hold that position for two or three seconds, then slowly raise your arms back to your starting position – this time, you should aim to respect the letter “Y”, holding for another two or three seconds. Repeat the upper back stretch up to 10 times depending on the amount of pain you have.

#5 Release your levator scapulae

Any number of strenuous workouts can potentially strain the levator scapula. But if you have upper back pain, especially in the neck and shoulder blades, that doesn’t mean your exercise routine is to blame. The culprit could even be your smartphone.

In studies, levator scapula pain has been associated with sustained craniovertebral angle—the down-facing, bent-neck posture many of us assume whenever we’re engrossed in our cell phones.7 So it might be worth adding a good levator scapula stretch to your routine as well as rethinking your posture when you’re scrolling away.

Here’s a great way to stretch your levator scapulae:

  • While sitting, use your left hand to grip the bottom of your chair.
  • Slowly turn your head to the right while bringing your chin towards your chest.
  • With your right hand, carefully force your head down and to the left.
  • Hold for about 20 seconds.

When you’re done, be sure to repeat the stretch for the other side.

Bonus stretches for upper back pain

When you’re stretching for upper back pain, never underestimate the power of yoga. If you ask, “Is yoga good for you??” It’s important to know that a few standard yoga poses can open things up and cover up a sore upper back. Far-flung yogis recommend the following simple poses as time-tested answers to how to stretch your upper back:8

  • Balasana (Child’s Pose) for bending the spine and stretching the shoulder blades.
  • Marzariasana (Cat pose) to loosen tight muscle trigger points
  • Vitilasana (cow pose) to re-energize worn out muscles
  • Ustrasana (Camel Pose), a back-bend style pose to open the shoulders

New to yoga? Don’t worry. Yoga is one of the most incredible Fitness class Available at Chuze, each is led by our friendly and inspiring instructors. Signing up is as simple as searching for “Choose”. gym near meAnd join the fun.

Choose Fitness: For a different gym experience

A Choose Fitness, We know it doesn’t take much for upper back pain to meet your fitness goals. But not the sore, sore muscles always One reason to skip the gym—especially when your gym is Choze, not the friendliest, biggest gym around.

Enter any Chuze location and you’ll find state-of-the-art exercise machines, workout equipment, and the first-rate amenities you’d expect from the world’s fanciest gyms, like pools, hot tubs, and our exclusive iChuze app. Plus, our approachable, knowledgeable staff and supportive community of members of all fitness levels are here to make you feel like part of the family.

Chuze, we’re all rooting for you. Isn’t it time we met?

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Cleveland Clinic. Upper back pain. https://my.clevelandclinic.org/health/symptoms/22866-upper-back-pain
  2. good way Back muscles. https://www.goodpath.com/learn/muscles-back#
  3. Cleveland Clinic. Back muscles. https://my.clevelandclinic.org/health/body/21632-back-muscles
  4. Back Intelligence. 7 Specific Upper Back Stretches for Back Pain Relief https://backintelligence.com/upper-back-stretches/
  5. Healthline. Wide back pain https://www.healthline.com/health/latissimus-dorsi-pain#causes
  6. Cleveland Clinic. Trapezius muscle. https://my.clevelandclinic.org/health/body/21563-trapezius-muscle
  7. PubMed Central. Relationship between smartphone addiction, craniovertebral angle, scapular dyskinesis and selected demographic variables in physiotherapy graduates. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695020/
  8. Yoga Journal. 7 Yoga Poses to Relieve Your Upper Back Pain https://www.yogajournal.com/poses/yoga-by-benefit/back-pain/yoga-for-upper-back-pain/

» Cressey Sports Performance – Florida: Job Posting (Feb 2023)

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Cressey Sports Performance – Florida: Job Posting (February 2023)

By Eric Cressey on February 17, 2023 at 8:49 pm

With the growth of our Palm Beach Gardens, FL facility, we are opening a position for the right candidate to join our team as a Strength and Conditioning Coach.

To that end, we will be hiring a strength and conditioning coach to join the CSP-FL team this spring (before the busy summer season). This position will primarily involve strength and conditioning training of professional and amateur athletes (specifically baseball), but will also include day-to-day work with general population clients and post-rehabilitation.

Responsibilities for this position include:

  • Strength and conditioning coaching in both semi-private and personal training formats
  • Perform evaluations
  • program writing
  • Staff and interns participate in educational in-services

Eligibility Requirements:

  • Experience working with athletic populations, especially baseball
  • Willingness and ability to collaborate with sports medicine professionals
  • Strong interpersonal skills
  • Proficiency with written communication and Microsoft Excel
  • Familiarity with social media platforms
  • Nationally recognized certification
  • Willingness to work as part of a team

Applicants may submit a resume and cover letter Single PDF document per [email protected]. Application deadline is March 4, 2023.

Cressy Sports Performance is an Equal Opportunity Employer. Applicants will be considered without regard to race, sex, religion, sexual orientation, marital status, citizenship status, color, religion, national origin, age, disability, veteran status, or any other status protected under local, state, or federal law.

From research to results with Dr. Duncan French

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CSP Elite Baseball Development Podcast: From Research to Results with Dr. Duncan French

By Eric Cressey on February 16, 2023 at 4:59 am

We are pleased to welcome Dr. Duncan French, Vice President of Performance at the UFC Performance Institute, to the latest podcast. Duncan talks about his initiation into the field of research and how it has influenced his work as a coach and sports scientist. Duncan may be very focused on the mixed martial arts community, but this conversation has some great applicability to the world of baseball.

A special thanks to the show’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food source ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immunity, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 20 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!

Assessment and Training Acceleration with Lauren Landau

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CSP Elite Baseball Development Podcast: Assessment and Training Acceleration with Lauren Lando

By Eric Cressey on February 9, 2023 at 5:42 pm

We’re excited to welcome strength and conditioning coach Lauren Landau to the latest podcast for a wide-ranging discussion on athlete development. Lauren started a series of podcasts where we look outside of baseball – in this case, football and mixed martial arts – to discover some pearls of knowledge we can apply to baseball development. Lauren brings a wealth of knowledge in both professional and non-professional sports, so this conversation has value for players, parents and coaches at all levels of development.

A special thanks to the show’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 20 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!

» 2023 Cressey Sports Performance Collegiate Elite Baseball Development Program

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2023 Cressey Sports Performance Collegiate Elite Baseball Development Program

By Eric Cressey on February 8, 2023 at 7:57 pm

Registration is now open for the 2023 Cressey Sports Performance Collegiate Elite Baseball Development Program. This event takes place at our Hudson, MA facility and runs from 6/5/23 to 8/11/23.

This will be the seventh year we’ve run the program, and each year, we’ve moved urns from around the country to Massachusetts. This summer, we anticipate another great collection of motivated athletes who will push each other to get better while having the same training opportunities and skills as our professional athletes.

This program is perfect for pitchers who need to prioritize development over just getting innings or exposure. In other words, it’s a perfect replacement for those who still need to throw, but need to gain 20 pounds, learn a new pitch, sort out old aches and pains, or improve their mobility. The average ten-week velocity increase for participants over the past four years ranged from 4.1 – 4.4mph.

Each athlete will begin with a thorough initial movement and pitching evaluation that will set the stage for individualized strength and conditioning and throwing programs, respectively. Speed ​​and strength tests are integrated into the assessment process and are tracked periodically throughout the summer to ensure progress is being consistently tracked.

Your personalized programs will match training six days a week. Generally, four of the six training days per week are double sessions, throwing in the morning and strength and conditioning in the afternoon.

A typical training week would be as follows:

  • Mon: AM Throwing, PM Strength and Conditioning
  • TUE: AM throwing, PM strength and conditioning
  • WED: Late AM throwing and movement training (on the field)
  • THU: AM throwing, PM strength and conditioning
  • FRI: AM throwing, PM strength and conditioning
  • SAT: Optional AM Mobility Work and Recovery Sessions, AM Throwing and Movement Training
  • Sun: Off

In our throwing programs, we integrate weighted ball work, long toss and bullpens (with video analysis). We’ll use detailed TrackMan breakdowns and high-speed camera work on these bullpens as well. Pitchers also have the opportunity to throw live to hitters, and we’ve historically kept a few arms in light of the progress they’ve made in the prestigious late summer Cape Cod Baseball League.

All athletes will receive manual therapy with our licensed massage therapist or physical therapist as well as nutritional guidance throughout the program. Also to help with recovery, athletes have access to MarcPro, Normatec and Red Light Therapy.

Last, but not least, we will incorporate regular educational components to educate athletes about the “why” behind training. Previously, this included not only staff presentations, but also conference calls and in-person meetings with Major League players and established coaches from around the country.

The best part is that it will take place in an inspiring environment where athletes can push each other to be the best. By optimizing the situation, you can help change the person.

Interested in learning more? email [email protected] – But don’t delay, because space is limited; This offer has sold out in each of our past years pre-pandemic summers, and we will again cap group sizes this time around.

» CSP Elite Baseball Development Podcast: Devin Williams

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CSP Elite Baseball Development Podcast: Devin Williams

By Eric Cressey on February 2, 2023 at 6:42 am

We welcome Milwaukee Brewers relief pitcher Devin Williams to this week’s podcast. An All-Star and 2020 National League Rookie of the Year, Devin talked about high school draft picks and rehabilitation from Tommy John surgery early in his career. He touches on the key skills of an elite changeup and how it’s important to embrace the unique in different pitching deliveries.

Special thanks to this event’s sponsor, Mark Pro. the head www.MarcPro.com And enter coupon code CRESSEY at checkout to get an exclusive discount on your order.


Sponsor Reminder

This episode is brought to you by Mark Pro, a state-of-the-art EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Mark Pro facilitates every level of the body’s natural recovery process—similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it as long as they need to ensure a more complete and quick recovery between training or games. With its portability and ease of use, players can use Mark Pro while traveling between games or relaxing at home. Every MLB team’s players and coaches – including more than 200 pro pitchers – use Marc Pro. Check out the Marc Pro for yourself and use promo code CRESSEY at checkout www.MarcPro.com For exclusive discounts on your order.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!

5 Benefits of Resistance Bands

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5 Benefits of Resistance Bands

For some people, building muscle and tackling your exercise goals means investing in heavy weights or other equipment. But what if you prefer to keep your exercise gear light? Although this may sound like a paradox, it is is It’s possible to build muscle with exercise equipment that isn’t a nuisance to lug around. That’s where resistance bands come in.

These durable rubber bands are a great way to stay on top of your physical fitness goals without breaking the bank. Better yet, they are easy to use, store and take with you These exercise bands can be used in many workouts for upper body as well as lower body. Use them for muscle strength training, including body weight exercises, or even for recovery.

Curious about the benefits of resistance bands? We’ll break down five reasons why you might want to consider adding them to your routine.

#1 They help build energy

A top benefit of resistance bands is that they can help you with what is often a central goal of any workout routine: strengthening your muscles.

They are not adverse replacements for weights. Research shows that resistance bands can be just as effective for building muscle as using free weights or weight-training gym equipment.1

Also, there are many ways that exercises with resistance bands can mimic most workouts from gym weight machines and free weights. You can use resistance bands for a variety of exercises, including:

  • Squats
  • Karl
  • chest pressing

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#2 They improve your flexibility

If you’re looking for ways to improve your flexibility and keep your joints and muscles stable, you’ll be happy to know that resistance band benefits include increased flexibility.

There is ample research to support the claim that using resistance bands can benefit your flexibility. In fact, in 2017, a review of 19 independent studies found that resistance bands were effective in improving flexibility in 649 older people.2 This suggests that regular use of resistance bands can help you gain better flexibility and increase your range of motion.

#3 They support your balance

The benefits of resistance bands don’t stop at improving your flexibility. There is considerable evidence to suggest that regular use of resistance bands can improve your balance and stability while on your feet.2

Many studies have linked the use of resistance bands to improved flexibility in older people, even in cases where those people are recovering from fall-related injuries.2

But balance isn’t just about keeping you upright. According to some research, having good balance can benefit you by:2

  • Improve your mental health
  • Improve the quality of your life

Add resistance bands to your routine the next time you’re doing lunges or perhaps bosu ball exercises to challenge and strengthen your balance.

#4 They go where you go

Another great advantage of using resistance bands is their portability. Despite the wide range of exercises you can perform with them, resistance bands don’t require much space for storage or packing. They are lightweight and adaptable, meaning they are easy to take with you

This type of mobility is especially convenient when you’re on vacation, traveling for work, or otherwise traveling and don’t want to fall out of your fitness routine. You can simply fold up your resistance bands, stick them in your suitcase or carry them all and you’re good to go.

Thanks to their portability, resistance bands can be a helpful solution for anyone who struggles to keep up with weight training while away from home. Instead of skipping your routine when you’re separated from your equipment, you can simply take the bands with you.

And by helping you keep your routine consistent, resistance bands can help you avoid problems that may come from not exercising, such as:

  • Muscle catabolism
  • Slow progress
  • Loss of motivation

The next time you leave the house, don’t forget to throw a few of your resistance exercise bands in your suitcase.

#5 They are amazing for recovery

Being able to control resistance levels and varying resistance exercises also makes them beneficial for recovery. If you’ve recently suffered an injury that has made your regular workout routine difficult or impossible, resistance bands may be the secret to keeping you on track during your recovery period. One of the top resistance band benefits is how helpful they are for working out while you get better.

In fact, resistance bands can be helpful even when a specific injury isn’t to blame. For example, some studies suggest that regular use of resistance bands may be beneficial for people who experience pain from medical conditions such as arthritis.

In one study, participants who used resistance bands at least three times a week noticed the following improvements:3

  • pain reduction
  • Increase efficiency

Choose Fitness to reach your fitness goals

When you have physical fitness goals, you need an arsenal of workout gear and equipment that meets your needs—whether it’s portability or support for recovery. But you also need a community that supports your efforts and guides you on how to achieve them. That’s where Choose Fitness comes in.

A Choose Fitness, we’re making the gym experience one that’s enjoyable, stress-free and effective for anyone who wants to make fitness a priority. Across our facilities, we offer fitness class, Best gym equipment, friendly staff members, and a iChuze app To keep you on track even when you can’t make it.

Ready to work out in the world’s best gyms? Find a Choose Fitness Center near you by searchinggym near meAnd start today.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Cleveland Clinic. How effective are resistance bands for weight training? https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/#
  2. National Library of Medicine. Effectiveness of resistance exercises using elastic bands on flexibility and balance in community-dwelling older people: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599848/
  3. National Library of Medicine. Effects of resistance exercise using elastic bands on pain and function in patients with degenerative knee arthritis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7008024/

5 Try exercising with resistance bands

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5 Try exercising with resistance bands

Resistance bands—a simple, lightweight and flexible piece of exercise equipment—can often be overlooked at the gym in favor of heavy dumbbells or high-tech equipment. But just because something is simple doesn’t mean it won’t pack a wallop in your workout.

Resistance bands have many benefits no matter what your fitness journey or goal. Resistance bands can be a particularly beneficial addition to any strength training regimen. Plus, they can be used by any skill level—from gym newbies to experienced deadlifters—to quickly build more strength in your upper body, glutes, hips, thighs, and calves.

If you’re new to working out with resistance bands, or if you’re looking for a refresher on how to bring something edgy to your strength-training regimen, we’ve got your back. This versatile addition to your gym kit can have you quickly swapping heavy equipment for something a little more flexible.

What is a resistance band?

The basic principle of resistance bands is that the more you stretch them, the more your muscles have to work. Your muscles generate force as they fight against the band’s tension.

It’s a simple principle. But not all resistance bands will give you the same workout. Resistance bands come in different tension levels and styles. Watch out for the following variations:

  • Therapy Band – These flat pieces of elastic may be the ones you are most familiar with. They generally have low resistance and are particularly helpful for stretching and improving mobility.
  • Tube band with handle – These round bands may also be called “fit tube” resistance bands. Strength trainers love them for upper body work, and you can use them as a replacement for dumbbells in moves like bicep curls or shoulder presses.
  • Figure 8 Band – These are similar to tube bands, but instead of handles, you have soft grips. They tend to be shorter than other types of resistance bands.
  • Ankle Resistance Bands – Ankle resistance bands are designed specifically for lower body work. They come with velcro so you can wrap them around your ankles and add some resistance to your foot lifts and side steps.
  • Pull Up Bands – If you’re training to do push-ups or pull-ups, you’ll want these bands in your fitness toolkit. They help support your body as you learn to pull yourself up over a bar. They tend to be longer than other bands and pack a heavy punch.

If you’re at your local gym, you’ll notice that resistance bands come in a variety of colors. A general rule of thumb is that the darker the color of a resistance band, the greater the tension. When you’re first starting your resistance training, start with mild tension. Then you can work your way up as your muscle strength increases.

Your workout deserves a Chuze upgrade! Great gym, great prices. Join the community!

Upper Body Resistance Band Exercise Workout

A big advantage of resistance bands is that you can use them to exercise almost every part of your body. When it comes to your upper half, there are a variety of effective exercises that can increase strength in your arms, shoulders, abs, and more.

Here are two resistance band exercises to add to your upper body routine.

#1 Lateral lift

Some people may also call this move “lateral growth”. Whatever you call it, you’ll mostly feel the tension in your shoulders (or lateral deltoid muscles). Your front deltoids and upper traps will also get a workout. To perform this resistance band exercise:

  1. Start by stepping in the middle of your resistance band. You can use a foot or two to hold the band. Grasp the ends of the band with both hands and start with your arms at your sides.
  2. Slowly raise your arms until they are parallel to the floor.
  3. Lower your arms until they are at your sides again.
  4. That one is representative. Repeat 10 times.

#2 Chest press

This is the perfect exercise for people who hate push-ups but still want to work their chest and arms. Chest press is a fun move to target your biceps, triceps and chest. You can do it sitting or standing.

  1. Start with the resistance band behind you. Hold one end of the resistance band in each hand.
  2. Begin with your elbows bent and your hands near your shoulders.
  3. Straighten your elbows as you push your arms straight out in front of you, parallel to the floor.
  4. Return your hands to your shoulders.
  5. Your first rep is done. Repeat this 10 times.

Lower body exercises with resistance bands

If you’re ready to turn up the heat on classic lower body moves like squats, a resistance band is all you need. Here’s how to start training to strengthen your legs, hips and glutes.

#3 Squat

Everyone’s favorite hurt-it-is-better move is elevated to the next level with a resistance band. You will feel the burn in your glutes and quad muscles.

  1. Place resistance bands around your feet and just above your knees. Stand with feet slightly wider than hip-distance apart. Your feet should also rotate slightly (about 5 to 10 degrees).
  2. Lower yourself into a squat position, pushing your hips back. As you do this, keep the resistance band taut by pushing your thighs out. Remember to keep your knees in line with your toes.
  3. Stand back up and leave the band slightly.
  4. Repeat for 10 repetitions.

For a more challenging workout, increase the resistance level after each set.

#4 Clamshells

It’s not too hard to guess how this exercise got its name. This is especially useful for targeting your outer thighs, glutes, and buttocks. (And since you’re lying down, it can rest the rest of your leg between other exercises.) To do this resistance band exercise:

  1. Lie on your right side with your hips and legs stacked on top of each other. Slip the resistance band just above your knees.
  2. Bend your knees to about a 90-degree angle, keeping your feet in line with your tailbone.
  3. Keeping your feet in place, lift your top knee up to the ceiling. Hold for one second, then lower your knees. (This should mimic the shape of a clamshell opening and closing.)
  4. Repeat for 20 repetitions. Then roll to your left side and repeat.

#5 Lateral walking

Once you add a resistance band this little step back and forth becomes a burn-inducing challenge. You’ll quickly strengthen your glutes and glutes.

  1. Step inside the resistance band and pull up to your thighs.
  2. Dip slowly into a half squat.
  3. Step to the right with your right foot, then bring your left foot up a step to meet it.
  4. Step left with your left foot, then follow through with your right foot.
  5. That one is representative. Repeat 20 times.

Tips for proper resistance band technique

As with most exercises, you will see better results when you are able to maintain proper form. But resistance bands are fairly easy to incorporate into your workout routine. There are just a few pointers to keep in mind when using an exercise band:

  • Do not work with torn resistance bands.
  • If you’re tying a resistance band to a surface like a door, make sure it’s securely attached before starting your exercise.
  • Keep the form you use when exercising without a resistance band.

What are the benefits of resistance band training?

Resistance bands are a popular choice among gym rats for good reason. Once you start using resistance bands, you’ll eventually find yourself swapping them where you’d normally reach for weights.

“Resistance bands may not look like much, but they can strengthen your muscles just as effectively as more traditional weights,” says Christopher Travers, MS, an exercise physiologist at the Cleveland Clinic.1 “In many ways, the bands put more tension on your muscles and make them work more during the movement.”

Some of the benefits of resistance training with a band include:

  • Better strength training – When you use a resistance band for your workout, you are triggering muscle activation. That translates to big power gains.
  • Low body fat- A 2022 study found that people who exercised with resistance bands lost more weight than those who exercised with free weights or bodyweight exercises.2
  • Increase coordination – Working out with a resistance band effectively targets your smaller stabilizer muscles.
  • Low risk of injury – Because resistance bands work with your body’s strength, you’re less likely to overexert yourself than with free weights. Also, you don’t have to worry about injuries due to heavy lifting.
  • adaptability – You can quickly change the intensity of your workout by shortening the length of your band or switching the exercise band for a higher or lower resistance level.
  • Portability – They are light and easy to use. You can put one in your gym bag or suitcase, and it takes up barely any room.
  • affordability – Most resistance bands cost less than $30 and last a lifetime.

Resistance bands can also be used for almost any workout. Bring them along for squats, medicine ball workouts, or light resistance training.

Create your resistance band workout with Choose Fitness

While we hope you feel more confident about working out with a resistance band after reading this, it’s perfectly normal to want some extra support. If you’re still thinking, “I don’t know where to start with resistance bands,” find the one closest to you Choose Fitness Location and start a powerful and supportive training session with one of our experts.

Our knowledgeable and welcoming instructors will help you master the resistance band technique, whether you’re on the gym floor or in one of our Fitness class. You can even join the action from your living room online Ichuz class

Our knowledgeable and caring team will work with you until you fully master your resistance band technique. Your muscles will thank you later.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Cleveland Clinic. How effective are resistance bands for strength training? https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/
  2. Frontiers in Physiology. Effects of different resistance exercises on body composition and muscle strength in overweight and/or obese individuals: a systematic review and meta-analysis.. https://www.frontiersin.org/articles/10.3389/fphys.2021.791999/full
  3. National Library of Medicine. Effects of traditional resistance versus elastic resistance training on muscle strength: a systematic review and meta-analysis.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/
  4. Fits very well. Selecting and using resistance bands. https://www.verywellfit.com/choosing-and-using-resistance-bands-1229709
  5. Women’s health. 30 resistance band exercises to tone and strengthen your entire body. https://www.womenshealthmag.com/fitness/g29565103/best-resistance-band-exercises/

What is a sled push workout?

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What is a sled push workout?

Maybe it’s staring at you from the corner of the gym. Maybe you’re looking at someone else while they use it. You know what a sled push is, but you don’t quite yet to understand It’s…much less how you start using one. Don’t sweat it—we’re here to help.

The weighted sled push is rapidly growing in popularity in gyms across America. The multifunctional workout technique is virtually unbeatable for a total body workout. As you push a sled across the turf, you work almost every muscle, from upper body to lower body. Sled exercises can help you develop better coordination, speed and strength.

While pushing something heavy might not seem like the most enjoyable of workouts, you’ll be thrilled with the results quickly. If you want to join the latest fitness trend (or maybe show up at the gym tomorrow), read on for insider tips on how to master the powerful sled push exercise.

How to do a sled push exercise

From resistance training to muscle strengthening, the sled push is one of the best turf workouts that can benefit many muscle groups. While it may seem fairly straightforward, a great sled push involves a little more than meets the eye. Although, yes, basically what you’re doing is getting behind the sled and pushingThe right technique can help you get the most out of your time at the gym.

Here’s what you need to know before you push a sled for the first time:

  • Maintain a neutral spine – You don’t want your back to round when pushing. But you don’t want it overextended, either.
  • keep it normal- Run like you do without the heavy sled. Nothing fancy.
  • Focus on your core – Your core is what transfers power from your legs to the sled through your arms. Your push will only be as good as your core strength. If you’re just starting out, a few pushups with no weight on the sled can help you focus on engaging your core while running.
  • angle of your body – Keep your body at an angle to the ground for best results. Beginners should start with their body at a forward angle of about 45 degrees. If you’re more advanced, you can angle your body to 90 degrees (almost parallel to the floor).
  • Think about your arm – Your arm position is important in this sled workout because you’ll be using your arms and upper body to push off. A general rule of thumb is to keep your arms straight when you want to go faster. Bend your arms when you are pushing a ton of weight.
  • warming up – Before jumping into an intense sled push workout, spend about 15 minutes making sure your muscles are ready to go.
  • rest – Take a break between each of your strokes. And remember to cool down with light dynamic stretching after your workout.
  • Take it lightly – If it’s your first time sledding, start by pushing the sled without any extra weight. You’ll get a feel for how the sled moves so you can nail perfect form before setting big goals.

Depending on your fitness goals, you can change your sled workout format for different results.

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Push the sled for speed

If you’re pushing the sled to develop strength and build muscle, you’re going to want a heavy weight load. But if you’re working on your speed, aim for lighter loads. Here’s how to perform a sled push for speed:

  1. Load the sled with 25% of your maximum load.
  2. Push 10 to 20 yards.
  3. Rest for a minute.
  4. Repeat six times.

If you don’t know your maximum load, start with about 70% of your body weight. You can adjust from there.

Push the sled to get

When you’re training for strength, you’ll want to load your sled with a heavy weight. Follow these steps to push the sled for power:

  1. Load the sled with a heavy weight (about 70% of your maximum load).
  2. Rushed for 25 yards.
  3. Rest for a minute.
  4. Repeat six times.

What are the benefits of a sled push workout?

Incorporating a new piece of equipment into your routine can be intimidating, but there are good reasons to try the sled push workout. Working out with a sled push (or “prowler sled”) at your local gym can help you meet your highest fitness goals, including:1

  • Hypertrophy (muscle growth)
  • Fat loss
  • Full body conditioner
  • Functional training
  • Burn calories
  • Speed ​​training

Plus, pushing a heavily loaded sled can be easier on your body than lifting that super-heavy dumbbell. When you’re pushing the Prowler sled, you don’t have to worry about gravity yanking a heavy weight from your hands.

What muscle does a sled push build?

The sled push is a workout that has the unique distinction of helping virtually every muscle from head to toe. Once you begin regular strength training with the sled push, you can expect to see the development of these muscle groups:2

  • Quads
  • Glutes
  • shoulder
  • Triceps
  • the chest
  • Abs
  • Hip flexors
  • Hamstrings
  • the calf

Learn proper sled push technique with Choose Fitness

As you start adding sled pushes to your training regimen, be sure to take it slow. Beginners should start with sled push workouts only two or three times per week. As you learn your way around the sled, you can adjust the sled training to your body’s limits and abilities, adding weight as you do it four times per week.

If you are looking for professional guidance to take you to the next level, visit your nearest location Choose Fitness. Our helpful and knowledgeable fitness experts will make sure you’re performing the perfect sled push technique and even help tailor your workout to your goals.

You can join us in person Fitness class Or work with Chuz in your living room with our streaming Ichuz Class We’ll give you the push you need to handle the sled like a pro.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Runner’s World. Prowler Sled Workouts can increase your speed, strength and power. https://www.runnersworld.com/training/a36422108/prowler-sled-push-workouts/
  2. Healthline. How to use the sled push to build strength, speed and endurance. https://www.healthline.com/health/sled-push

6 Bosu Ball Exercises You’ll Love

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5 Bosu Ball Exercises You’ll Love

You can run over it, dodge it with a ten foot pole, or just not know what to do with it. Is this your friend’s new abstract sculpture? No—it’s Bosu ball.

Although it’s a staple in almost every gym, it may not be your first piece of gravity equipment. A half-sphere attached to a platform, the bosu ball can be used to improve your balance, strengthen your core muscles, work your upper body and lower body, and get your heart pumping.

Whether you’re a bosu buff or not, finding new exercises and workout equipment can help keep your routine fresh. To get you on the right track, we’ve compiled a series of five bosu ball exercises that can help train your balance, stability, and strength. Let’s jump into it.

What is bosu ball?

A bosu ball is a dome-shaped piece of gym equipment similar to a pilates ball that someone cuts in half. Although it sounds far-fetched, the origin story of this balance-training tool is not far-fetched.

American physical trainer David Wake invented this balance training product in the late 1990s to help him overcome chronic back pain.1 He tried training his balance and core with a traditional Swiss ball, but found that cutting the ball in half made it a safer surface to train on. Over time, he saw his condition improve and began recommending it to his clients.

Incorporating bosu ball exercises into your workout routine can help you:

  • Train balance and stability
  • Strengthen your core
  • Expands movement capabilities

Balance training exercises are an important part of any fitness routine, as they can help correct strength imbalances and prevent potential injuries that can result from them.2 Additionally, strengthening your core has a plethora of potential benefits, such as:3

  • Relief from lower back pain
  • Improved posture
  • Increases balance and stability
  • Improved performance in daily activities such as bending, reaching and lifting

Your workout deserves a Chuze upgrade! Great gym, great prices. Join the community!

5 bosu ball exercises to add to your routine

Bosu means “both sides used”, because you can perform the exercise on the flat or round side of the ball.1 After regular use, you will see improvements in your balance and core strength on and off the ball.

While the exercises you can do with a bosu ball are seemingly endless, we’ve narrowed them down to five of our favorite variations to help you get started with your bosu ball workouts.

#1 Single-leg raise

Start your routine with a simple yet effective balance training exercise. Single-leg raises on an unstable surface can increase your ability to find and maintain your center of gravity.

Here’s how to complete this bosu ball exercise:

  1. Place the bosu ball down next to the platform.
  2. Step into the center of the Bosu ball with one foot.
  3. Hold the other leg for 30 seconds. You can start by lifting your feet just a few inches off the ground, then as your balance improves, raise your knees to hip height.
  4. Repeat on both sides.

Exercise tip: If you find it difficult to balance at first, position yourself against a wall or support surface to prevent falling.

#2 Forward lunge

Lunges are the perfect exercise to try on a Bosu ball, as they already work to build muscle strength and stability in your lower body. The forward lunge in particular targets your knees, side glutes and quads.4

Here’s how to combine a forward lunge with a Bosu ball:

  1. Place the bosu ball down next to the platform.
  2. Step into the center of the Bosu ball with one foot, keeping the other foot planted on the ground behind you.
  3. Bend your knees as you lower your body until the front knee reaches a 90-degree angle.
  4. Back your body up and finish your repetitions on that leg before switching to the opposite.

Exercise tip: To prevent injury, make sure your front knee doesn’t extend before your ankle when bending. If it does, you may need to readjust your position.

#3 Bosu Burpee

Ah, everyone’s favorite but dreaded exercise—the burpee. To add an extra challenge to this burn-tastic workout, you’ll be lifting extra weights on bosu balls as you jump and work extra hard to balance yourself during pushups.

Here’s how to do Bosu Burpees:

  1. Place the bosu ball on the floor in front of you, next to the platform.
  2. Assume a high plank position, occupying the platform at 9 and 3 o’clock.
  3. Jump your feet forward toward the bosu ball, still holding it with both hands.
  4. Push yourself into a standing position by lifting the bosu ball fully over your head as you jump up.
  5. Lower the bosu to the floor, jump your feet back into a high plank position, and do a pushup.
  6. Repeat for as many sets as you like.

Exercise tip: If you want to opt for a lighter version, you can skip the jump at the end of the pushup as you raise the bosu. If you want to add some extra weight, hold a weighted exercise ball as you roll from side to side.

#4 Tummy Twists

These core training and engaging exercises are fairly difficult without the bosu ball. But if you’re up for some extra difficulty, ditch the mat for a bocce ball. Adaptation is fairly simple:

  1. Place the bosu ball down next to the platform.
  2. Sit in the center of the basu and make an av shape with your body, extending your legs and arms in front of you.
  3. Keeping your core muscles engaged, move your clasped hands from side to side.

Exercise tip: Looking to train your arms as well? Hold a weighted ball to move from side to side as you twist.

#5 Double board

If you’re looking for an exercise that feels more like a game than a workout, then using a bosu ball is for you. With this balance exercise, you’re going to move in all directions with it at your own pace, seeing how long you can last without jumping. Start the bosu ball workout with these instructions:

  1. Place the bosu ball next to the platform.
  2. Stand on the board and find your balance.
  3. Move slowly forwards, backwards and sideways.
  4. Make circles on one side, then the other.
  5. Repeat until you feel the burn in both legs or can no longer maintain your balance.

Exercise tip: Keep a slight bend in the knees during this exercise to help maintain balance.

Start your bosu training with Choose Fitness

From lower body to balance exercises, the bosu ball is a versatile tool that can exercise different muscle groups. Still, trying out a new piece of fitness equipment for the first time at the gym can be intimidating, especially something as challenging as a Bosu ball. That’s why choosing a gym with a community culture that uplifts and supports each member is essential to truly enjoying your fitness journey.

A Choose Fitness, increasing the confidence of our members is our number one priority. From exercise advice to modifications, our trainers are eager to help you tick off those exercise goals. Find a Chuze location near you by searching forgym near me” and let us be a part of your fitness journey starting today.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. The study of physical culture. History of Basu Ball. https://physicalculturestudy.com/2018/03/21/the-history-of-the-bosu-ball/
  2. PubMed. Balance training exercises reduce lower-limb strength asymmetry in young tennis players. https://pubmed.ncbi.nlm.nih.gov/24790496/
  3. Harvard Health. Real-world benefits of strengthening your core. https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
  4. Livestrong. What muscles do lunges work? https://www.livestrong.com/article/439335-what-muscles-do-lunges-work-out/