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Five Exercises for Head, Neck, & Shoulder Pain

Scapular Depression

The main contributor to head, neck, and shoulder tension/pain is mostly due to poor posture. Poor posture can develop from working an office job that requires prolonged sitting. The over utilization of technology such as computers and smartphones leads to poor posture, as you can imagine, with the head down, shoulders forward, and rounded back. Participating in sports and activities that require the body to be in different positions such as cycling, for example, can also be a contributor. Furthermore, it could be from an old injury that was sustained in the past that may have forced the body to compensate in a way that allows the body to continually function on a daily basis.
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The 5 Most Common Flaws With Deadlift Form

If we could only choose three exercises for the rest of our lives, the deadlift would be among those three (and probably # 1). In our opinion, it is the one of the most functional exercises you can do while stimulating more muscle fibers both anteriorly and posteriorly than any exercise. Coincidentally, it releases anabolic hormones like nobody’s business and helps improve posture, further enhancing dopamine production; two great reasons to deadlift on top of the profusion of other positives. Think about it, when you bend down to pick something up like a couch when you’re moving, groceries when you’re shopping, or a kid when they’re having a temper tantrum, the deadlift prepares you for those daily tasks. Hate being in the gym? Don’t have enough time to exercise every angle and muscle in your back? Then the deadlift, although exceptionally difficult, is your answer. If your form, the load and intensity are right, the deadlift will build more mass than cable rows, lat pull-downs, and dumbbell rows combined. However, the deadlift is one of the most abused exercise we see everyday as trainers.
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Foam Rolling 101

Allie Henderson foam rolling

Why should you foam roll?

Surrounding our muscles, bones, and organs is a network of connective tissue called fascia. Unlike our muscles which are more elastic in nature, fascia is more plastic in nature, made primarily from dense fibers of collagen. From a musculoskeletal point, fascia helps support efficiency of movement, reactive forces, and injury prevention. However, muscle imbalances, overuse, stress, and injuries can create “knots” or entanglements within the tissue, causing restriction of movement. We often refer to this areas as trigger points.
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Prevent Back Injuries with Frontal Loading

Personal trainer performing v-sit overhead reach in Vancouver, WA

We have seen it countless times… reaching into the trunk to grab a heavy grocery bags, pushing the couch, flipping the mattress, bending over to grab something off the floor and EEEEK, your back gives out. Cancel all appointments for the next week and renew your Netflix subscription because you’re are about to rekindle your relationship with your recliner and heating pad.
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