Guest Post By: Ryan Krane
Remember Pinocchio, the puppet who wanted nothing more than to be a real boy? One day his wish came true. The strings that connected his head and neck to his torso; his arms to his hands and his legs to his feet were replaced by the bones, joints, and muscles of a real boy.
Many things changed for Pinocchio that day, but one always remained the same. His “real boy” body parts were still interconnected with one another and an injury to one part could greatly impact another.
The human body is an intricately designed mechanism. It can twist and bend in a variety of directions and positions, but when these movements are too sudden or too intense they can cause fatigue and/or injury to the muscles. This leads to low back strain, knee pain, shoulder pain, etc.
Just ask my client Rick. Rick and I have been working together on and off for a few years. He enjoys playing tennis, and every once in a while he irritates his right shoulder muscle—it’s his serving arm. When he called me a few weeks ago and said he had shoulder pain again my first thought was that we were dealing with the same issue. I wanted to be thorough with my assessment, so I asked him about the rest of his body and he mentioned that his left hip felt tight. My response was “BINGO!”
The fatigue and pain was originating in his left hip and not his shoulder. His hip wasn’t rotating properly causing his right shoulder to work overtime when he swung his tennis racket. Whenever the hip experiences a distortion (unbalanced movement), it causes a diagonal pattern of tension in the body.
I developed a rehabilitation pamphlet for Rick to strengthen his hips, core, and shoulders while keeping his lower back as flexible as possible. Listed below are a few of the exercises outlined in his program:
- Lower Back Stretch – Lie on your back and pull both legs towards your chest. Hold this stretch for 30 seconds and perform 1-2 sets.
- Glute Strengthening – Lie on your back with the resistance band around your ankles and move one leg outward away from the body. Aim to keep the unused leg down the entire time. Perform 1-2 sets for 10-12 reps on each side.
- Side Plank Exercise – Lay down with your elbow firmly on the ground and a straight line throughout your body. When ready raise upward with the unused arm facing upward and hold this position. Perform 1-2 sets for 20-30 seconds on each side.
Rick has been using the rehabilitation program for several weeks and his pain is almost gone. By performing these exercises and understanding how movements made by the hip joints and muscles affect the rest of his body, Rick will be better able to notice this problem if it happens again.
By performing the exercises mentioned above one will reduce the likelihood of experiencing aches and pains and allow their body to move more efficiently.
To feeling great, always!
Ryan Krane is a fitness entrepreneur specializing in corrective exercise. He is the creator of The Krane Training Method™ and the founder of the Get My Body Better online series.
His exercise programs help people eliminate their pain through exercise and build a rock solid foundation inside their bodies so they won’t crack and can continue living their lives to the fullest. His passion in life is to help chronic pain sufferers address and eliminate recurring body aches through expert-designed flexibility, posture, and strength training.
The Krane Training Method™, through years of experience enable individuals to successfully Move Better, Feel Better, and Live Better. The Krane Training Method™ is custom tailored to fit a trainee’s needs and lifestyles, making it to one of the most accommodating corrective exercise programs available to relieve pain and improve quality of life!
Ryan has his Master’s Degree in Exercise Science with a concentration in Rehabilitation Sciences and has been featured on ABC, NBC News Radio, Prevention and Women’s Health and the homepage of Yahoo.
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