RVers? Health & Fitness BY Astrid Whiting
Author of the Healthy Habit Former, Medical Exercise Specialist
How?s Your Shoulder Health?
Shoulder health is vital to quality of life. So many activities we do everyday rely on having stable shoulder joints. Shoulder health can decline gradually over time, without us really realizing it. As shoulder health declines, we begin to compensate and adapt our body movements so we can continue to perform activities of daily living. We chalk up our unusual new ways of doing things to getting older. It?s true, as we age, we can lose a little mobility in our shoulders, but this should be minimal. You shouldn?t have to modify how you perform daily activities.
Sure Signs that Your Shoulders are in Trouble
1. It?s difficult to put your arm in the sleeve of your coat or? long-sleeved shirt.
2. You get twinges when you raise your arm above shoulder?height.
3.? Ladies ? you have to twist your bra around and do it up in? front.
4.??Golf is uncomfortable at times, and you don?t have as much backswing.
5.??Reaching behind you to put on your seat belt is awkward.
6.??Raising your hand high to wave to someone makes your?shoulder joint uncomfortable.
7.??You step on a stool or chair to pick something up at chest? height rather than reaching for it.
Improve Your Shoulder Health with One Simple Exercise ? Internal-External Rotations
This exercise is the king of all shoulder exercises.
It works the rotator cuff muscles ? the primary stabilizers of your shoulder.
Most people never exercise these muscles. You can?t see these muscles in the mirror because they are deep inside, but you?ll feel them.
Do this exercise three times a week and I guarantee you it will improve the mobility and stability of your shoulders. Your everyday activities will be easy once again!
Attach tubing/or inner tube to a solid object at rib height. Stand sideways to the attachment point.
Ensure there is light tension on the tubing (it shouldn?t be sagging).
Bend your arm to 90 degrees.
Pivoting on the elbow, rotate out to your side, and back to your tummy. Work up to doing this 15 times on each arm. Keep your elbow in line with your ribcage at all times ? never let it wander in front of your body. If you let your elbow wander, you will not receive benefit from this movement. If you are doing this right, you will feel a burning sensation on the outside of your shoulder. You?ll also feel things working deep inside your ball and socket joint.
Turn and face the opposite direction.
Do the movement 15 times more on each arm.
This will ensure you are doing both the
internal and external rotators on each arm.
By the time you are finished Step 2 and 3 you will have completed a total of 4 sets of 15 repetitions.