Category: Body Aches & Pain

Hints for Happy Healthy Hips

Hints for Happy Healthy Hips

Posted on by Monica

Our hips are pretty cool joints. The hips and the shoulders are the only two joints in our body that are ball and socket joints. This means that the hip can move in many different directions. The six main directions the hip can move are forward (flexion), kick to the outside (abduction), kick to the inside (adduction), backwards (extension), rotates inward (internal rotation), and rotates outward (external rotation). But with more power comes more responsibility.

The hips are very important joints in our total body movement, function, and well being. Unfortunately, the hips can be somewhat temperamental and cause various aches, pains, and even weird snapping sensations. Check out what causes these problems and helpful hints and exercises for happy, healthy hips.

Hip Pain

Problems or pain in the hips can feel like low back pain, groin pain, or even pelvic pain. Because the hips are such complex joints there are many muscles, ligaments, and other components that all need to be working in synchrony for the hips to function properly.

Some of the common causes of hip pain include:

  • Joint laxity (such as during pregnancy)
  • Muscle weakness
  • Prolonged positions (especially sitting)
  • Muscle or tissue tightness
  • Obesity or sudden weight gain (pregnancy again)
  • Labral tear, bursitis, arthritis, or other condition that would need to be evaluated and treated by the appropriate medical professional

Hip pain; happy healthy hips

Pain in the front of the hip:

Pain or tightness felt in the front of the hip may be due to prolonged or excessive sitting. Prolonged sitting shortens the muscles in the front of our hips, our hip flexors. When theses muscles become shortened they often become weak. This can present as a tightness sensation. This tightness feeling is the body trying to provide some stability to compensate for that hip flexor weakness. They best way to combat this is to actually strengthen the hip flexors.

Another sensation often felt in the front of the hip is pinching. This is may be felt with motions that involve flexing your hip such as squats or stairs. Sometimes a snapping or popping sensation is felt on the front of the hip. Have no fear. This is usually just the hip flexor muscle rolling over another boney structure in your hip. The best treatment for this sensation is again to strengthen your hip flexors and your abdominal muscles. You might want to try some of these core strengthening exercises to build abdominal strength.

Pain in the side of the hip:

Problems can also occur on the outside of the hip. Muscle tightness of the piriformis or glutes can cause pain and discomfort in this area. Try some of these piriformis stretches to relieve that tightness. Again, you might also experience a snapping sensation felt on the outside of your hip. This is often your iliotibial band, or ITB. Your ITB is a long thick band of fascia. The snapping sensation occurs when your ITB snaps over a boney aspect of your hip (the greater trochanter). This is often due to poor alignment, tightness, or gluteal weakness. Try strengthening your gluteal muscles to prevent or decrease this hip popping sensation.

Pain in the back or groin:

Pain felt near your lower back or the back side of your hip may be due to hamstring tightness or pelvic dysfunction. Be sure to check out my post devoted entirely to pelvic pain and try out some of these exercises to reset your pelvis. Many people with “bad hips” may also experience groin pain. Groin pain may also actually be due to poor hip function and mobility. Keep reading to find out why mobility matters and how to get your hips movin and groovin.

Hip mobility; healthy hips

Hip Mobility Exercises

Hip mobility is very important for the prevention of hip pain. Mobility is the ability to take your joint through its full active range of motion.

Having sufficient mobility to a joint can:

  • reduces stiffness
  • decrease soreness
  • improve blood flow
  • decrease stress on surrounding joints

As previously mentioned many of us spend much of our day sitting. And even those of us who are up moving around, standing, or walking, are not regularly taking our hip joints through their full range of motion. This leads to tightness, weakness, and immobility.

Try out some of these stretches and exercises to improve your hip mobility and help you get some happy healthy hips:

Stretches:

Hip Flexor Stretch

Lay on your stomach. Using your hand reach around and gently pull your foot towards your buttocks. If you can not reach your foot you can use a towel or belt looped around your foot. Hold at least 30 seconds

Pigeon Pose

Cross one leg in front of your body while the other leg is extended back behind you. Gently lean forward over the front leg. Hold at least 30 seconds.

Butterfly Pose

Sitting place your feet together with your knees flailing outwards. Gently lean forward between your knees. Hold at least 30 seconds.

Mobility Exercises:

Side Lunge

Start standing and lunge deeply over one leg while keeping your opposite knee straight. You should feel a stretch near your inner thigh and groin. Repeat to the opposite side.

Standing CARs

Start in a standing position. Lift your knee up as high as you can without rounding your lower back. Keep your knee up and move your knee to the outside. Keep the knee there and rotate the hip inwards and backwards. Finally bring the knee back down so it is in line with the standing leg. Repeat 5 times each leg.

Seated Mobility Flow

Start in a seated position. Rotate your body and hips such that you are side sitting. Rise to kneeling position and thrust hips forward over your front leg. Slowly return to sitting and repeat on the opposite side. (HINT: this is great practice for getting up off the floor without using your hands)

What’s Next?

Our hips are a very important part of our body. Much of the force that is placed on our body from standing and walking is transferred through our pelvis and our hips. Our hips need to be mobile and strong for optimal function and minimal pain. Feel free to drop a comment with any other questions you might have about the hips. Or follow me on Instagram at @movinglikeamother for more tips, tricks, and quick advice.

Exercises for Hip Pain

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Why You Need Strong Arms (& How to Get Them)

Why You Need Strong Arms (& How to Get Them)

Posted on by Monica

I have talked about the butt, the core, the legs, the core, the neck, the core, our feet, and even the pelvic floor. But I have been slacking on one of the most functional and important body parts, our arms. I think I have neglected these essential appendages because they are obviously so important for our everyday function that I just haven’t felt the need get on my little P.T. soap box and preach about why you need strong arms.

Well, today is the day. I am guessing there are some people out there who suffer from shoulder, elbow, or wrist pain. And while technically those areas all fall under the category of arm this blog post is going to focus on the upper arm.

There are several important reasons we need strong arms, besides wanting to look like Michelle Obama in a tank top. Check out these six very important reasons you need strong arms in motherhood and otherwise.

 

6 Reasons You Need Strong Arms

why you need strong arms

1. Prepares you for carrying kids

Having strong arms can help prepare you for the endless hours of rocking, holding, carrying, nursing, and feeding a new baby. And this baby will become a toddler and eventually will turn into a 40+ pound small child. Strength in your arms will help you hold your child for many years and help prevent injury (see below).

2. Improved ease with daily tasks

Strong arms can help you achieve many tasks such as shoveling snow, carrying groceries, carrying laundry, and other heavy items we perform on a regular basis. I mean, I can’t be the only one who struggles a little to pick up case of water at the grocery store.

3. Better appearance

Strong shoulders and arms can help with your overall physical appearance. It is highly unlikely for a woman to get big and bulky in her upper body. Working out the muscles of your arms will tone your arms and help you feel more confident rocking your sleeveless shirts.

4. Less risk of injury

As with all body parts, strengthening the muscles of your arms will help reduce injury to the shoulders, upper back, wrists. Common injuries of the arms include muscle strains, nerve compression (such as carpal tunnel syndrome), and shoulder injury to your rotator cuff muscles.

5. Improved posture

Strengthening your arms and shoulders will help prevent a forward rounded posture which can lead to neck pain and shoulder injury. Strength in your shoulders and biceps will help you maintain an upright posture while performing your many daily tasks.

6. Improved Athletic Performance

Having strong arms will help you other athletic endeavors such as running and bike riding. Having a strong arm pump will help improve your overall running form. And strength in your shoulders and arms will help support you during stationary or mobile bike riding.

Basic Muscle Groups of the Arms

Why you need strong arms

Below are a few basic muscle groups to focus on for strong and healthy arms.

Deltoid (Anterior, Mid, Posterior)

The deltoid muscle is your shoulder muscle. You can think of it like a shoulder pad. This muscle helps you raise your arm overhead.

Biceps

Your biceps are your Popeye muscle. This muscle bends your elbow and helps you bring things closer towards your body.

Triceps

Your triceps are the muscles on the back of your arm. These muscles help you straighten your elbow. They are active when your elbow is straight and you are putting pressure through hand.

Forearm muscles

Your forearm muscles are the muscles that run from your elbow to your wrist. These muscles help with moving your wrist and fingers around. The forearm muscles are important for gripping and holding things.

Upper Body Routine for Strong Toned Arms

Try out these 5 moves for strong and healthy arms. Each move focuses on one of the above muscle groups. You can use 4-10 lb dumbbells depending on your strength level. Repeat each exercise for 10-15 reps and 3 sets.

Bicep Curls
Bicep curls for strong arms

Grab a dumbbell in each hand. Stand tall with your core braced and your arms at your side. Slowly curl the dumbbells up to about chest level and then back to your side. Focus on form and control. Repeat x 10.

Overhead Tricep ExtensionsTricep extension

Grab one dumbbell with two hands. Stand tall with core braced. Slowly lower the dumbbell behind your back. Press dumbbell back overhead focusing on squeezing the muscles on the back of your arms. Repeat x 10.

Forward Raisesforward raise for strong arms

Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells in front of your body to shoulder level keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)

Lateral Raises
Lateral raise

Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells out to your side keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)

Posterior FlysHow to get strong arms

Grab a dumbbell in each hand. Stagger your feet and lunge slightly forward so that your trunk is at an angle. Brace your core. Raise your arm out to your side and back with a slight bend in your elbow. Repeat x 10. (Perform one arm at a time if needed)

What’s next?

For more great exercises you can do at home with minimal equipment you can try out some pelvic stability exercises or these 5 core exercises for a better belly. If you really want to get your heart pumping try out my HIIT the stairs workout or these 8 moves to work your inner thighs. Having muscle strength is the number one way to prevent pain and injury. Let’s keep your body movin and groovin this year!

–Monica

How to Get Strong Arms

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10 Reasons You Need To Be Stretching

10 Reasons You Need To Be Stretching

Posted on by Monica

Does anyone else feel like Mr. Frederickson from the Disney movie Up when he gets out of bed in the morning? A couple back cracks here, a big ol’ knee pop there, and Boom I am ready to get the day started. As we age our bodies become more stiff, tight, and rigid. Plus many of us are spending hours behind a computer, working at home, sitting in an office, bent over helping our kids, or standing up cooking and cleaning. One of the best ways to combat these body aches and stiffness is by stretching. I admit that I personally do not stretch enough. But there are numerous reasons I should be stretching more, and you should too. Here are the top 10 reasons you should be stretching.

Reason #1: Decreases Risk of Injury

Stretching helps loosen tight muscles and tissues. It allows the muscles to contract and relax appropriately when performing any type of movement. Having appropriate muscle flexibility reduces the risk of muscle strains. Additionally, flexibility can aid in appropriate movement and function of joints. This prevents other injuries associated with poor posture, arthritis, or other muscle and joint pain.

Reason #2: Decreases Pain and Stiffness

By stretching your muscles your body can move more freely. This will reduce stiffness felt in areas such as the upper back, low back, hips, knees, and feet. Our bodies crave movement. When we are too sedentary or stiff our bodies tend to let us know with annoying aches and pains. Avoiding pain and stiffness associated with immobility can be achieved by regular stretching and mobility exercises.

Benefits of Stretching

Reason #3: Improves Function

As previously mentioned, when muscles are appropriately flexible the body can move more efficiently. Flexibility in muscles and joints allows an increased range of motion and better motor function. Our body functions by muscle groups working together. And often when one muscle group is working (or contracting) the opposing muscle group needs to be relaxing. Stretching allows the muscles to contract and relax appropriately. Proper mobility and flexibility is imperative for success in both athletic interests and everyday activities. With flexibility comes jumping higher and reaching further.

Reason #4: Improves Blood Flow

Stretching is a light form of exercise that facilitates blood flow into your muscles and joints. Tight muscles or muscle trigger points (knots) are often lacking sufficient blood flow and oxygen which leads to a cascade of problems ultimately resulting in elevated pain. Stretching improves the blood flow throughout your muscles and your body which keeps the muscles healthy and happy.

Reason #5: Reduces Stress

As mentioned above stretching is a light form of exercise. Exercise releases a chemical in your brain called endorphins which is a natural “feel good” chemical. Frequent stretching helps reduce stress that is often manifesting as tension felt around your upper back, neck, and head. Flexibility of the head and neck muscles reduces symptoms such as headaches and even jaw pain.

Why You Should Be Stretching

Reason #6: Decreases Recovery Time After Exercise

Often after moderate to high intensity exercise people will experience something known as delayed onset muscle soreness (or DOMS). This is common 24-36 hours after exercise and is due to lactic acid build up following strenuous muscle function. Stretching helps reduce the intensity of DOMS by bringing blood flow and reducing muscle tension and tightness. This aids in a quicker recovery post exercise.

Reason #7: Makes You Taller

Tight muscles are the number one reason for bad posture. Bad posture can cause a forward rounding of the head and neck and associated muscle aches and pains. Stretching of the back hips, chest, shoulders, and neck will aid in a more erect posture. Ultimately this will result in a more upright body position making you look taller.

Reason #8: Increases Your Energy

Stretching helps bring blood flow to all areas of your body, including your brain. Proper oxygen to your muscles and your brain will improve your overall muscle function and energy level. Additionally, less stiffness and rigidity will improve your efficiency of movement, thereby requiring less overall effort.

Reason #9: Improves Your Mood

As mentioned previously stretching releases the “feel good” chemical endorphins which naturally improves your mood. Stretching also results in better function and less pain. And who doesn’t feel better mentally when they feel better physically?

Reason #10: Better Balance

With improved muscle flexibility comes better muscle function. And proper muscle function is required for good balance. Our body works by opposite muscle groups working together. If one muscle group is not sufficiently flexible it will result in improper function of the opposing muscle group also. Balance requires the use of all the muscle groups surrounding a joint to be contracting, relaxing, and sensing where our body is in space appropriately.

How To Stretch

Different Types of Stretching

Alright, now you know why you should be stretching but you may not know how to stretch. Luckily stretching is not a one size fits all kinda deal. There are many different ways to stretch. The right way to stretch for you depends on when you are stretching and what type of activity you are doing.

Different Types of Stretching:

  • Dynamic
  • Static
  • Ballistic
  • PNF
  • Passive
  • Active
  • Isometric

Static and dynamic are the two most common types of stretching. Static stretches involve holding your muscle in a comfortable lengthened position for a set period of time. Dynamic stretching is actively moving your body in a way that stretches or lengthens your muscle, but you are not holding the muscle in a lengthened position.

Dynamic stretching is not the same as ballistic stretching which frequently involves bouncing and pushing your muscles past a comfortable stretching range. Ballistic stretching is common for athletes but not recommended for the average person.

Why You Should Be Static Stretching

How To Stretch

  • Aim to do 5-10 minutes of stretching a day
  • If you are stretching before exercise it is best to perform dynamic stretches to increase blood flow, heart rate, and prepare your body for exercise.
  • Dynamic stretching should be performed within a comfortable range and studies have found this type of stretching is best prior to power or athletic performance.
  • If you are stretching after exercise static stretching is best.
  • When performing a static stretch you want to hold the stretch for 30 seconds. Research has shown this is the amount of time required to allow the muscle fibers to properly lengthen.
  • Just be sure to incorporate some stretching into your daily life for the 10 reasons listed above.

What’s Next?

You can check out a video of my favorite stretches for reduction of neck and back tension below.

Try out more stretches for specific body parts in any of these posts:

How To Head Off A Headache (Neck and Back)

Time To Straighten Up (Chest)

Are Your Feet Killing You (Feet)

Sciatica; A Real Pain in Butt (Butt/Hips)

Motherhood and Low Back Pain (Low Back)

Why Your Knees Hurt (Legs/Knees)

Remember you should always consult with a doctor or appropriate medical professional if you are experiencing an injury or prolonged joint pain. However, stretching is a highly under acknowledged way to treat and avoid pain. Again, I personally know I need to be stretching more often. It is such a simple practice many of us can easily incorporate into our busy schedules to live happier healthier lives.

Happy Stretching!

Monica

How To Stretch

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Wellness Tips for Teachers Who are Teaching Remotely

Wellness Tips for Teachers Who are Teaching Remotely

Posted on by Monica

I think we can all agree that 2020 has been far from the norm. Nothing like a global pandemic to really mix things up. We have had to change the way in which we work and live on so many different fronts. And one of the big changes is many education systems transitioning to learning remotely. I thank my lucky stars that my children are not yet school aged and I am not having to navigate the new and uncharted territory of online learning. I feel for all the parents and teachers who are doing their best to make it work.

If you follow along with my blog you saw that my last post was dedicated to all the grandmas who help us out with childcare. But once our kids get a little older and we ship them off to school our educators are responsible for the well being of our kids. They are next in line as our amazing “childcare providers”. I know my content is generally focused towards moms. But many educators are moms themselves. And when a family friend reached out and asked if I could provide wellness tips for teachers I was more than happy to oblige because teachers care for our kids too. Thank you teachers for everything you do. Here are some wellness tips to hopefully make teaching remotely a little less painful and a little more comfortable.

Tips for teachers working at home

Changes for Teachers Who Teach Remotely

While we likely acknowledge that there are many new stressors and challenges to virtual teaching I think there are some under recognized physical effects as well. Teachers are accustomed to being up on their feet standing, teaching, walking, reaching, squatting and generally  moving about. Suddenly, their entire job has changed in regards to its’ physical demands. Now teachers are spending most of their day stationary, sitting, staring at a computer screen, typing and using a mouse. 

According to an article written online by The Journal, “More than nine in 10 teachers (94 percent) shifted to remote teaching in response to school closures”. This is a dramatic shift. And many of the teachers I personally know are feeling the effects. Common complaints include neck pain, wrist pain, back pain, little finger pain, and eye strain. So check out these work place set up suggestions. And if all else fails, learn some helpful stretches and exercises to relieve muscle aches and discomfort. 

Tips for teachers teaching remotely

The Best Work Place Set Up for Virtual Teaching

With this new sudden shift to virtual teaching you may not have a designated work space. You may be just grabbing whatever chair or table top is around and convenient for use. Well here are some suggestions for setting up a designated work space that is most conducive for body wellness.  

Desk Ergonomics 

Ergonomics is setting up your work place environment to allow your body to work as efficiently and safely as possible. This may not be something teachers thought of in the past. Improper posture or positioning due to poor work place set up can lead to many musculoskeletal disorders. You can read my post about why good posture matters for more of the negative effects of posture.  So here are some general ergonomic tips you want to be sure you are using when working on the computer:

  • All joints (elbows, hips, knees, ankles) should be at a 90 degree angle when sitting at a desk
  • Feet should be well supported either on the floor or with a step stool
  • Computer screen should be straight ahead, at eye level, and one arms length away 

Below are some equipment suggestions to promote good posture and ergonomics when working from home. 

Supportive chair

Try to find a chair to support the natural curves of your spine. Avoid sitting in a very firm chair such as a kitchen table chair. This can cause pressure, pain and discomfort through your pelvis and spine. If you don’t have access to a soft, supportive chair you can sit on a pillow or cushion. Also, you can use a rolled up towel or sweater and place it at your low back to support your lumbar spine. Use arm rests if possible to support your shoulders and elbows. 

Foot Stool

A foot stool can aid in attaining that 90/90/90 posture of ankle, knees, and hips  you want when sitting at a desk. Don’t have a foot stool? Use a small square garbage can turned on its’ side or a thick book. 

Computer Mouse

To protect your wrist and hand muscles you should always use a computer mouse. Do not use the laptop mouse pad that is part of the computer. Using a flat laptop mouse will cause you to hyperextend your 4th and 5th finger which can overstrain those tiny hand muscles. It is best to use a wireless mouse that is ergonomically designed. There are many different types of ergonomic wireless mouses available. I personally have this mouse and it is very comfortable to use.

Wrist Pad

A computer keyboard or mouse wrist pad can also aid in preventing hyperextension of the wrist and finger muscles. A wrist pad can aid in keeping your wrists in a neutral and comfortable position. This can prevent wrist pain and associated diagnoses such as carpal tunnel syndrome.

Standing Desk

One of the biggest culprits for hip and back pain is prolonged sitting. Sitting for extended periods of time causes the muscles on the front of our hips to shorten. This then pulls our pelvic into a forward rotation which can stress out the low back. One solution to this problem is to stand for brief periods of time. A high/low desk is good solution for this problem. However, if you don’t own a high low desk (which you probably don’t) you can place your laptop on some type of bin or container on your counter top. The computer screen should be at eye height. 

Supportive Shoes

If you are doing a lot of standing while teaching remotely, make sure you are wearing supportive shoes. Many people do not think to wear shoes within their house. But wearing shoes/slippers will reduce low back pressure and stress on the knees and feet. 

Wellness tips for teachers teaching remotely

Other Tips for Avoiding Neck, Back, and Shoulder Pain When Teaching From Home

  • Maintain good posture with shoulders down and back, spine straight, and gaze forward
  • Move your head, neck and shoulders around at least once every 45 min. Gentle move your head side to side, squeeze your shoulder blades together, and relax your fingers and wrists
  • Try to direct your gaze to somewhere else in the room for brief periods of time to avoid eye strain and to reset your body

Exercises and Other Wellness Tips 

Our bodies are not meant to be in one single position for any sustained period of time. As much as possible try to switch positions; briefly stand, walk a quick lap around the house, or use a step stool to change where the pressure is on your feet. Try to mentally check in with your body every 30-60 minutes to check your posture, move your neck from side to side, and perform some relaxing diaphragmatic breathing. You can also try some of these exercises below, many of which can be done sitting in your chair at the computer.

Exercises to Improve Comfort During Prolonged Computer Work

stretches for working from home1.Upper trap stretch- Depress your right shoulder and grab the right side of your head. Gentle pull towards your left shoulder. Hold for 30 seconds or more. Repeat 2x on each side.

 

2. Shoulder rolls- Sit up tall with an erect spine. Slowly bring your shoulders up towards your ears, and then roll them back down your spine. Imagine making circles with your shoulders. Repeat 10x. 

 

3. Chin tuck-working from home exercise Think about lengthening the back of your neck while tucking your chin in and down as though trying to give yourself a double chin. Repeat 10x.

 

4. Hip flexion stretch- Stand up tall and hold on to a support surface with one hand. Use your other hand to grab your foot and bring it towards your backside. Gently pull your knee backwards keeping it perpendicular to the ground. You should feel a stretch along the front of your leg/thigh. Hold for 30 seconds and repeat twice on each leg.

 

5. Scapular squeeze- Keeping your shoulders down, pinch your shoulder blades together as if you were trying to get them to meet in the middle of your back. Repeat 10x.

 

 

Tips for Teaching Remotely

Other Exercises & Tips: 

Some other exercises that can aid in keeping your body healthy and feeling well after the work day of teaching online include:

Physical effects of virtual learning

Who Else is Feeling the Physical Effects of Virtual Learning

Again thank you teachers for educating and taking care our children. We know your job just became much harder than it already was. Hopefully these wellness tips and exercises will make teaching remotely a little more comfortable.

Unfortunately, I believe the physical ramifications of online learning are not just limited to the teachers. Parents and the students are probably also feeling the difference between in person learning and sitting (or hovering) over a computer screen five days out the week. Be sure to check back in the coming weeks as I share some helpful suggestions for parents and children on physical wellness during this new age of online learning. 

If you have any other questions regarding physical wellbeing when working from home either as an educator, parent, or for your children, drop your questions and comments below. Feel free to share this with any educators or others you know who may benefit from these wellness tips.

-Monica 

Wellness Tips for Teachers

 

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