Search Results for: Shoulders

Take Care of Your Shoulders

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What are the Rotator Cuff Muscles? - Brace Access

We don’t usually think about our shoulders, but we use them all the time to do things like lifting a bag of groceries, opening the car door, wiping the kitchen counter, picking up a child, lifting a drink, combing our hair, reaching behind our back to thread a belt through the loops and more. Two major bones of the shoulder are the humerus or arm bone, and the scapula or shoulder blade. The four muscles of the rotator cuff stabilize the shoulder joint or keep it in its proper position. Muscles in our chest and back and the deltoids on top of the shoulder are responsible for moving our arms in all the multiple directions they are capable of. Our shoulders are complex and amazing!

Rotator cuff injuries are common and increase with age. Fifty percent of adults over 60 have rotator cuff tears. Thirty-four percent of adults who have rotator cuff tears have no symptoms. For more information about the causes and treatment of a rotator cuff tear, see this article from the Mayo Clinic. It is a good idea to take care of your shoulders by keeping your muscles strong before an injury occurs. The water is an excellent place to do this because buoyancy decreases joint compression and allows better muscle function and relaxation. When the shoulders are submerged, circulation increases which assists in removing toxins and bringing in nutrients. Start by relaxing the shoulders. When your shoulder blades are flat, the rotator cuff is in good alignment. With your arms by your sides, turning the palms forward helps to bring the shoulders in good alignment. Some shoulder exercises to try in the water are:

  • Lat pull-down. Hold resistance tubing overhead and pull the ends down to the sides.
  • Jumping jacks with the thumbs up.
  • Breaststroke with the thumbs up
  • Rear delt fly. Pull the ends of resistance tubing apart at shoulder level.
  • Shoulder extension. Bring the arms in front of the body at the surface of the water and press down. You can add resistance with drag equipment, such as paddles. Or hold resistance tubing at the surface of the water with one hand and pull the opposite end down with the other arm.
  • Cross-country ski with the palms facing forward.
  • Rotator cuff sweep. Bring your elbows down near, but not glued to, your waist. Sweep your hands out to the side and back to center. Or keep your hands out to the sides and walk backwards.
  • PNF. (1) Bring one fist to the opposite shoulder then sweep it diagonally out to the side near the hip with the palm facing back. (2) Bring one fist to the opposite hip then sweep it diagonally up to the side with the palm up, as if pulling a sword out of its scabbard and brandishing it.
  • Figure eights to the sides, to the front, or one arm at a time.
Do not hang from dumbbells
Do not position noodle too high
Do not position dumbbells in arm pits
Do not breaststroke with thumbs down

In addition to strengthening the shoulder, there are some cautions to help you avoid an injury. Look at the drawing of the shoulder bones. The head of the humerus is like a golf ball sitting on a tee (the glenoid cavity). This allows the shoulders to be extremely mobile, but they are not designed for weight bearing. Therefore, do not hang on walls, because then you are using your shoulders to support your weight. The photos demonstrate some other things NOT to do. You want to avoid impinging the shoulder, which means pinching the tendons of the rotator cuff. Impingement occurs when you hang from foam dumbbells with the arms extended to the sides and when you are suspended from foam dumbbells in a reclining position. Using a noodle around the torso can also cause impingement if it is too high. Position it mid-torso, just below the shoulder blades. Do not hang from foam dumbbells under the armpits as it damages the nerves in the armpit. Always wear a deep-water belt when using foam dumbbells in deep water. Keep your feet on the pool floor when using foam dumbbells in shallow water. Keep your shoulders relaxed while working with foam dumbbells. Impingement occurs when using the equipment with shoulders shrugged. If you have difficulty holding the dumbbells under water without shrugging the shoulders, use a smaller set of dumbbells, or switch to webbed gloves. Another instance of impingement occurs when the arms are extended to the sides with the shoulder internally rotated, that is with the thumbs down. That is why the breaststroke is done with the thumbs up. Yes, swimmers do the breaststroke with the thumbs down, but they are in a horizontal position, not in the vertical position of exercisers in a water fitness class. Be careful about bringing your arms too far back when doing a breaststroke. This exposes the head of the humerus, risking an injury. Keep your hands within your peripheral vision, unless you are doing a slow stretch.

Overhead reaches are functional, but do not sustain them for too long. The shoulder muscles fatigue quickly, so take a break after a few repetitions, or alternate arms. Do not bring the arms in and out of the water. As the arms break the surface, the resistance is suddenly gone, and the movement becomes ballistic. When you hold your arms out to the sides, do not continuously maintain a position between 80 and 120 degrees, because that can cause bursitis. It is better to have the arms at a 70 degree angle. Fast arm circles overload the small shoulder muscles. Slow the arm circles down. When holding a noodle in the hands for upper body work, it is best to have the hands shoulder distance apart. If the hands are too narrow, the shoulders are rounded. If the hands are too far apart, the shoulder blades are no longer neutral. Triceps dips with the noodle behind the back are also hard on the shoulders, and there are many triceps exercises that are more effective.

Take care of your shoulders so you can continue to lift those grocery bags, open the car door, wipe the kitchen counter, pick up a child, lift your drink, brush your hair, and reach behind your back to thread your belt through the loops without pain.

Resources:

Ruth Sova, MS – Shoulders Mini Session 9-8-22

Pauline Ivens, MS & Catherine Holder, PT Do No Harm 2011

See you in the pool!

Author/Instructor Photo
Chris Alexander

Shoulders / water fitness

Pool Equipment: Deep-Water Belts

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Some people believe they work harder in a deep-water class if they don’t wear a belt. Well, they might work harder trying to tread water, but what does their posture look like? They either lean forward, or their legs drift toward the surface of the water, trying to create a larger surface area that assists flotation. All exercise is properly performed with good postural alignment, that is, with the head over the shoulders, the shoulders over the hips and the feet under the body. In good alignment without a deep-water belt, you sink. What about using a set of foam dumbbells in the hands to assist with flotation? If you do that, you are hanging your body weight from your shoulders which is not a good idea because the shoulder joint is not a weight bearing joint. You are also causing impingement to your rotator cuff and repeated impingement can cause a rotator cuff tear. (See my blog post on the shoulders.) You could try straddling a noodle. That limits the number of exercises you are able to do, and for me, having to repeatedly adjust the noodle is a distraction. Wearing a deep-water belt allows me to perform multiple exercises, in different positions, in good alignment, with no stress on my shoulder joint, while increasing and decreasing intensity at will. I can safely add any piece of equipment I choose because I am supported by my belt and not hanging from the equipment.

The best deep-water belt is one that feels comfortable for you and allows you to maintain good postural alignment. There are a wide variety of belts to choose from. Here are some of the options:

Hydro-Fit Classic Wave Belt. $59.95 in sizes S, M, L, and XL. Hydro-Fit was founded by Craig Stuart in 1987. You can’t go wrong with Hydro-Fit equipment. The belt is made of soft and durable EVA foam that forms to the natural shape of your body. It really is durable! I’ve had mine for years. If the strap or buckle wears out, you can get a replacement strap. (My strap hasn’t worn out yet.) There is a sizing chart on the website to help you choose the correct size. I like that it has even buoyancy around my waist so that I feel balanced in the water. Hydro-Fit also has an easy close Wave belt with a Velcro closure for those who have difficulty with the buckle. And they have a Wave belt pro with less buoyancy for a more challenging workout.

Aquajogger Classic Belt. $59.95. Aquajogger was founded in 1987. The company says that the contour design tones the abdominal muscles while strengthening the lower back. The extra buoyancy in back tends to pitch me forward a little bit, but is good for those whose bodies have extra buoyancy in front. The belt comes with a 48-inch elastic strap. The strap tends to stretch out over time, but replacement straps are available. Instead of sizes, Aquajogger belts come in 8 different shapes ranging from least buoyant to most buoyant, and ranging in price from $49.95 to $69.95.

Water Runner Flotation Belt. $45.99. This belt is made by Water Gear which has been in business since 1994. It is made of soft, comfortable, closed cell EVA foam, which does not chip, break or absorb water. The strap is made of nylon, and replacement straps are available. The belt comes in size X-SM (under 100 lbs.), S (100-160 lbs.), MED (160-220 lbs.), and LG (220+ lbs.). The patented design is said to float the individual in the proper vertical position, relieving stress on the lower back. I find the wings on the side to be uncomfortable, but some people like them.

Speedo Aqua Fitness Jogbelt. $38.00. Speedo is an Australian company that has been around for over 100 years. They sell everything from swimsuits to goggles. Their deep water belt comes in size S-M which adjusts to waist sizes 25-48 inches, and size L-XL which adjusts to waist sizes 25-56 inches. That means that the foam part is one size and it is the strap that adjusts the fit. That may make the curving of the foam belt uncomfortable for some. The belt is made of soft chlorine resistant foam and it has a 6-month warranty against deficiencies in manufacturing. It is more affordable than some of the other deep-water belts, but it does not last as long.

Aqua Fitness Deluxe Flotation Belt. $27.99. This belt is made by Aqua-Leisure, a company founded in 1970. The belt is currently out of stock on their website, but you can find it on Amazon.com for $25.87. It is made out of EVA foam with a fabric cover that is designed to be soft on skin for less irritation. The strap adjusts to fit a 20-60 inch waist, which means it is one size fits all. Its slim design may not provide enough buoyancy for some adults. The brand recommends that the belt not be exposed to harsh sunlight for too long, but that is not a problem in an indoor pool.

TYR Aquatic Flotation Belt. $37.43. TYR was founded in 1985. The blocks are made out of EVA foam, and the strap has an adjustable belt and clip system. The belt fits waist sizes 27-52 inches. You can slide the blocks around the strap so that you can have 2 blocks in the back, one on each side, and 2 in the front. Or have them all in back, or any other adjustment that works for you. The blocks are narrow and some people might need more than six to get enough flotation.

Water Gear also makes a block belt for $27.99. The blocks are made of closed cell EVA foam. The Water Gear blocks are larger than the TYR blocks which makes this belt a little more buoyant. Blocks can be removed to adjust the buoyancy for those who have a smaller waist or prefer less buoyancy. The strap is 2 inches wide and 60 inches long, with an adjustable buckle. Replacement straps are available.

Wet Vest. For those who are serious about sports conditioning, cross training or aquatic therapy, Hydro-Fit makes the Wet Vest for $244.95.  Its patented design incorporates flotation panels sewn into a comfortable and snug fitting body vest. Like a wet suit, it provides a thermal layer that insulates your body in the water. The wet vest works great for people who are uncomfortable wearing a belt around the waist due to injury or other medical issues, which is why it is often used by aquatic therapists. The Wet Vest allows maximum freedom of movement. It comes in blue or black, in sizes small, medium, large, X large and XX large.

Fitness Buoy. Buoy Products sells the Fitness Buoy for $59.95. Buoy Products is a relatively new company, founded in 2017, and their Fitness Buoy is a new concept in flotation devices. They also make a Body Buoy which is similar to the Fitness Buoy, but in grey and 5 other bright colors. The price of the Body Buoy is the same as the Fitness Buoy. They comes in sizes small, medium, large and X large. The equipment is designed to be worn like shorts and fasten around the waist and legs. They advertise that you can comfortably do full range of motion movements in deep water without your device digging into your ribs or riding up to your armpits.

There are other deep water belts out there. Let me know if you have a favorite that I did not mention, or if you are a fan of one of the pieces of equipment in this post. Whatever you do, put one on before you take your deep-water class. See you in the pool!

Author/Instructor Photo
Chris Alexander

deep water / water fitness resources

What Muscles Need Strengthening?

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muscles of the upper body posterior - ModernHeal.com

The quick answer to the question is: strengthen the muscles that are used the least. Most of those muscles are on the back (posterior) side of our body because the movements we make are usually in front (anterior) where we can see what we are doing. The muscles of our joints are primarily organized in pairs. One muscle bends (flexes) the joint, its pair straightens (extends) the joint. The muscle in front usually does the flexion. The muscle in back usually does the extension. The exception is the knee joint, where the muscle in back does the flexion and the muscle in front does the extension. When one of the muscles contracts, its muscle pair is stretched. You can easily see that if we are contracting the muscles in front more often, then they become stronger than the muscles in back that get stretched more often. The main muscle pairs are:

  • Anterior deltoid and posterior deltoid – front and back of the shoulder joint
  • Biceps and triceps – front and back of the elbow joint
  • Rectus abdominis (abs) and erector spinae – front and back of the lumbar spine (the erector spinae is not labeled in the picture above because it is underneath the other muscles of the back)
  • Iliopsoas (hip flexors) and gluteus maximus – front and back of the hip joint (the iliopsoas is not labeled in the picture because it is a deep muscle on the front of the hip)
  • Hip adductors (inner thigh) and abductors (outer thigh) – inside and outside of the hip joint (the adductors are not labeled)
  • Quadriceps and hamstrings – front and back of the hip joint and the knee joint
  • Tibialis anterior (shin) and gastrocnemius (calf) – front and back of the ankle joint

In a water fitness class we can exercise the posterior deltoid by doing a breaststroke or an arm swing with emphasis on swinging to the back. We can exercise the triceps by pressing the water down toward the floor. We can exercise the erector spinae by traveling backward. We can exercise the gluteus maximus with a skate kick (a straight leg kick to the back) and with cross-country ski emphasizing the backward motion. We can exercise the abductors with wide leg jog, kicks side to side and jumping jacks, emphasizing the motion out to the side. We can exercise the hamstrings with heel jog (hamstring curls) and skateboard. The tibialis anterior is weaker than the gastrocnemius; we exercise the shins in the pool when we do knee lifts or jog with the feet flexed because we are lifting water with the top of the foot every time we lift the knee.

Another muscle group that needs strengthening is the trapezius, rhomboids and latissimus dorsi (lats). The rhomboids are not shown because they are in the center of the upper back beneath the trapezius. These muscles are important for posture. As we age, we tend to get rounded shoulders and our head falls forward. We can avoid some of this by keeping those postural muscles strong. Exercise the trapezius and rhomboids with a shoulder blade squeeze, upright row and crawl stroke. Exercise the latissimus dorsi with a lat pull-down (jumping jacks arms) emphasizing the downward motion and by touching the palms (or finger tips) behind the back.

Although it is typical to exercise all the muscles in an aquatic strength training class, it is a good idea to sometimes focus more on the muscles that need strengthening. Afterwards you may want to stretch the stronger muscles which tend to be tighter since they don’t get stretched as much, particularly the hip flexors, inner thigh, quadriceps and calf muscles.

It is very difficult to find a good clip art picture that clearly shows all the muscles. If you are interested in learning more about the muscles, go to pages 25-36 in the AEA Aquatic Fitness Professional Manual, or find a good anatomy book. There is more information about aquatic strength training, including lesson plans, in my book Water Fitness Progressions.

See you in the pool!

Author/Instructor Photo
Chris Alexander

Strength training / water fitness

Cultivating Wholesome Routines: A Guide for Kids’ Health

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Guest Blog provided by Jill Palmer https://mentalwellnesscenter.info/

In the quest for optimal health and well-being, instilling robust habits in children is a fundamental pursuit. This task, primarily falling upon the shoulders of parents and educators, holds immense potential to shape the future health landscape of our society. Here are several strategies aimed at fostering and solidifying healthful practices in children. These methodologies are not just about inculcating habits; they’re about crafting a canvas for lifelong wellness and joy.

Dynamic Play: The Joy of Movement

Active play is the gateway to robust physical health for children. It’s essential to curtail sedentary activities, especially excessive screen time, and replace them with more dynamic, physically engaging pastimes. Activities that involve running, hopping, and outdoor exploration not only boosts physical agility but also instill a love for movement. Regular engagement in such lively play cultivates a foundation for a physically active and healthy lifestyle, setting the stage for lifelong fitness.

Try a Water-Based Fitness Routine

Swum lessons are essential to keep children safe around water. The City of Plano Parks and Recreation Department offers swim lessons year round. In other locations, contact your local parks and recreation department or YMCA to sign your children up for lessons. A water-based fitness routine helps your child build strength and endurance while reducing the impact on their growing joints, making it a safe and effective form of exercise. The natural resistance of water improves their muscle tone and cardiovascular health, while also enhancing coordination and flexibility. Additionally, swimming and aquatic activities promote mental well-being, offering a fun way to relieve stress and boost self-confidence in the water.

Maintain Your Home’s HVAC

If your home’s HVAC system isn’t well-maintained, it can circulate dust, allergens, and pollutants throughout your living space, negatively impacting your indoor air quality. Dirty filters and ducts can harbor mold and bacteria, leading to respiratory issues or worsening allergies. Regular maintenance from HVAC experts – including cleaning and filter replacement – ensures that your HVAC system functions efficiently and provides clean, healthy air for you and your family.

Wholesome Choices: Nourishing Young Minds and Bodies

The path to health is heavily influenced by dietary choices. It’s crucial to foster a preference for nutritious, whole foods over processed, sugar-laden alternatives. This journey begins with mindful grocery shopping and extends to involving children in meal planning and preparation. Educating them about the nutritional value of different foods empowers them to make health conscious decisions. This practice nurtures a deep-rooted understanding and appreciation for a balanced, nourishing diet.

Hydration: The Power of Water

Children’s Hospital Colorado notes that central to physical health is the practice of proper hydration. Prioritizing water over sugary beverages is a fundamental habit that needs to be instilled from an early age. By making water easily accessible and the default choice at home, children learn to naturally gravitate towards it. Understanding the significance of hydration for bodily functions is a lesson that aids children in making healthier beverage choices independently.

Step by Step: Walking as a Family

Incorporating walking into daily routines is beneficial on multiple fronts. For families living in areas not conducive to walking, seeking out locales with a high Walk Score can be a game-changer. These shared walks offer not just physical benefits but also opportunities for family bonding and environmental appreciation. Establishing a routine that includes regular walks fosters a love for physical activity and an appreciation for the outdoors.

Honest Conversations: Building Emotional Intelligence

Focus on the Family points out that Emotional health is as critical as physical health. Encouraging open communication allows children to share their feelings and experiences freely. This practice lays the foundation for emotional intelligence, helping children develop the ability to navigate their emotions effectively. Such conversations also reinforce a sense of security and trust, essential components for emotional resilience and well-being.

Health Talks: Educating Young Learners

Discussions around health topics such as nutrition, physical activity, and sleep hygiene are vital. Regularly engaging children in conversations about these key health pillars equips them with the knowledge to make informed choices. This practice embeds the importance of a balanced lifestyle, gradually transforming these discussions into habitual actions that contribute to overall well-being.

Mind Matters: Prioritizing Mental Health

Fostering an environment where mental health is openly discussed is crucial. Regular dialogues about emotions, stress and coping mechanisms normalize the conversation around mental well being. Teaching children about the significance of mental health and the available support systems is as crucial as physical health education. This open communication nurtures a supportive environment and encourages seeking help when needed.

The implementation of these strategies is a journey toward nurturing healthier, happier individuals. The key lies in consistency, support, and setting an example. Starting these practices early sets the groundwork for children to develop into health-conscious adults. It’s a journey not just for the present but the gift of a healthier, more aware future generation.

Thanks, Jill. Feel free to post any questions below.

Author/Instructor Photo
Chris Alexander

 

 

Children's Health

Primal Movements

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Functional fitness is training with exercises that look like movements you do in daily life. This type of exercise uses large muscle groups as opposed to focusing on an individual muscle. It makes sense to include this type of exercises in your fitness routine so that you can continue to get up and move and do all the things you enjoy. There are a variety of functional fitness exercises. Seven of them are called primal movements because they are the basis of every movement that you do. They are: squat, lunge, push, pull, rotate, hinge, and gait. Below are primal movements that you can do in the pool, along with how they relate to movements you do in everyday life.

Squat. A squat is a movement pattern where you plant both feet on the ground, then bend your knees to lower your body. Squats use your upper legs, particularly the quadriceps muscles. You can squat with feet hip distance apart, close together, wide apart, with toes pointed out, or toes pointed in. In deep water you mimic the squat by tucking and pressing the legs down or you can squat standing on a noodle. Squatting is the same as sitting down and getting up from a chair.

Lunge. A lunge is a single leg movement pattern that requires one leg to step forward and bend. Lunges strengthen your back, hips and legs while improving mobility and stability. You can do stationary lunges, in which you step forward and return to the starting position, or you can do walking lunges. Take a large step, lunging low in the water, followed by a step and lunge with the opposite leg. In deep water a tuck ski is a similar move. In daily life you lunge to pick something off the floor. You also do a lot of lunging if you play tennis or pickle ball.

Push. This is a movement pattern in which your upper body pushes you up from the ground, or pushes things away from your body. Pushing uses the chest, shoulders, triceps and forearms. The classic push exercise is a push-up, which you can perform in the pool, in either shallow or deep water, using a noodle or foam dumbbells. In shallow water you can balance on your toes while doing your push-ups, but you can also do them suspended. To push things away from your body, stand upright and push the water away. Increase the intensity by using drag equipment, such as webbed gloves, paddles or kickboards. In daily life you need the ability to push yourself up off the floor. You also push doors open, push shopping carts and baby strollers, and push (and pull) a vacuum cleaner. Which brings us to the next movement.

Pull. Pulling is the opposite of pushing. It requires your upper body to pull things toward your body, or pull your body towards an object, as in a pull-up. Pulling works your latissimus dorsi, trapezius, rhomboids, posterior deltoids, and biceps, in other words, the muscles of your upper back. Common lifestyle habits, such as sitting at a desk all day, often results in rounded shoulders. Therefore, strengthening these muscles is important for maintaining good posture. You cannot do pull-ups in the pool, but you can perform pulling movements with rows, the crawl stroke and bow string pulls. Increase the intensity with webbed gloves, paddles, kickboards, elastic bands or rubber tubing. In daily life you pull carry-on luggage from the overhead bins in the airplane, pull the car door open, and pull (and push) the vacuum cleaner.

Rotate. Rotation, or twisting, is a core activated movement. It means reaching across the midline of your body. Since the right side of your brain controls the left side of your body, and the left side of the brain controls the right side of your body, crossing the midline of your body requires using both brain hemispheres, causing more neurons to fire and making more connections. Rotation works the abdominals and obliques, as well as involving the abductors and adductors in the legs. Pool exercises that involve rotation include upper body twists, cross-country ski with rotation, and crossover kicks. In daily life we rotate when we walk, run, swim, throw, kick. turn to look at someone, or reach for something that is not directly in front of us. People with osteoporosis may need to limit the range of motion when they rotate to avoid microfractures in the spine.

Hinge. Hinging or bending is a movement that involves bending at the hips while keeping your back in a neutral position (flat). Hinging uses the gluteus maximus, hamstrings and erector spinae. In the pool you can do a hip hinge by swinging one leg forward and back and bending forward as the leg swings back. You also hip hinge when you stretch your hamstrings. In deep water, abdominal pike and spine extension involves hinging at the hips. Sometimes when you pick up items from the floor in daily life, you use a lunge or a squat. But often when you drop something small, you just bend forward to pick it up. You may also find yourself leaning forward when climbing stairs or a steep hill, which is a slight hip hinge. Proper hinging maintains good posture, and strengthens the lower back.

Gait. Gait means walking. It is the most commonly used movement of all. Walking is a complex movement pattern using multiple muscle groups in both the lower body and the upper body. Any exercise where you have to put one foot in front of the other involves gait, and that includes not only walking, but jogging, running, sprinting, jumping and leaping. You can do all of these in the pool. In deep water you don’t jump or leap, but you do travel with cross-country ski. You use your arms in a natural arm swing, pulling with more force as speed increases. There is also a slight rotational movement as one arm swings forward and the other arm swings back. A strong gait improves posture and boosts the health of your lower body. A weak or shuffling gait puts you at risk for falling.

Include these primal movements in your fitness routine to keep your body functioning well so that you can continue to do all the activities of daily living that you enjoy. For more information on functional fitness check out the article “How to Exercise with Functional Training” from WebMD. For more information on primal movements see Stephanie Thielen’s article “7 Primal Movements” in the April/May 2017 issue of Akwa magazine. Log in to the members section of the AEA website at https://aeawave.org/ For lesson plans that include functional fitness exercises, see my book Water Fitness Progressions.

See you in the pool!

Author/Instructor Photo
Chris Alexander

Functional Fitness / water fitness