The rotator cuff is a set of 4 muscles that stabilize and control the movement of the shoulder. • Slow, controlled movements within the pain free range of motion. • Start with 1 set of 10 repetitions. • Progress to 2 to 3 sets of 15 to 20 repetitions. • You can use an exercise band or a cable machine. Outward Rotation Start [...]
Pulley Exercise • Slow movements as far as you can without pain • Hold each arm at the top for 3 to 5 seconds • Start with 1 minute • Progress to to 2 to 3 minutes • Gradually increase the amount of movement as pain allows Pendulum • Hold a 2 to 3 pound weight • Lean slightly forward and to the side • Swing your arm in small circles clockwise and counterclockwise • Move [...]
Motivation is usually sparked by realizing there is incongruency between your current state and your desired state. When this realization happens it sparks motivational energy and people will set a goal. Goal-setting is a vital piece to starting the implementation process of having the desired outcome or state. There is significant amount of research that supports the theory that when people write down their goals they are more likely to achieve them. First, you need [...]
Goal-setting is an instrumental tool in accomplishing a goal but make no mistake, it only provides initial motivation for goal attainment. If the act of writing down a goal on paper was the key motivational tool I would have a home in Hawaii, the body of a fitness model, and millions in my bank account. There are numerous resources that encourage people to think big, write down their goals, and visualize them. The interesting thing [...]
According to new research featured in this CBC news article people who have dogs have better health. Other pets may have the same health benefits. One benefit is the motivation to walk your dog regularly. So, go walk your dog! Don't have a dog? Maybe your neighbor's dog needs a walk. The SPCA often needs dog walkers.
Put up motivational quotes wherever you can see them. Write in a journal your number one priority and schedule in your day timer. Write your goals on a recipe card and insert in wallet. Tell your closest friend or spouse and have them be your cheerleader. Make up your excuse list of why you cannot possibly take the action required for example, being too busy. Cut out a picture that represents what you want and [...]
"I'll will go to the gym when I lose more weight, get stronger, get more fit, etc." "I'll do flexibility exercise once I become a Yoga master." Sound familiar? They don't make sense but you may be familiar with these excuses. You do not need to qualify as a Cirque du Soleil contortionist to start doing flexibility exercises regularly. In fact, being stiff and inflexible is one of the best reasons to start stretching! As [...]
It has always amazed me how often I hear people making excuses for not exercising. I recognize those excuses because I am the queen of excuse making! Here is a list of all the excuses I can give myself to get out of any task especially exercise: I’m tired I don’t have time It’s too difficult I have a pain in my…….. It’s raining It’s too hot In a minute I have a cold coming [...]