Tag: back exercises

Wellness Series: How to Live Pain Free – Part 3

by Emmanuel

Sitting in an office all day hunched over your desk, looking at a computer can really cause back pain. This can actually create a domino effect, as back pain can cause a whole new host of health issues. I challenge you to take care of your back with Mark Roozen’s series of back exercises.

Today, I would like to introduce to you stick squats:

  1. Hold a stick with arms apart above your head.
  2. Sit in a chair position (squat), making sure your hands are still above your head, not bending over.
  3. Carefully stand back up with a straight back.
  4. Repeat this squatted position 5-10 times.

This exercise works on your shoulder flexibility, shoulder rotation, posture, core, lower back mobility, and ankle mobility. This will open your backside up so you can get back to work pain free!

For more health and wellness tips, make sure to subscribe to my blog. For more information on Mark Roozen, check out his blog.

Remember… Beauty & Change Begin Within,

– Jeffrey Paul 

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Creating Better Posture – Hip Hinges

by Emmanuel

Correct posture is essential for the proper movement of our bodies everyday. I feel that springtime is a good time to improve our overall health and well-being.

One area of our bodies that tends to get neglected is the hips and they’re important to focus on in order to improve our posture, decrease pain and maintain flexibility. In today’s video my friend and our strength and conditioning expert, Mark Roozen, demonstrates exercises that will develop an improved posture.

Using a stick for support, you’ll bend forward bending at the hips. It’s key to keep the stick in contact with your lower body, which is the part of the body we want to stretch and utilize. This movement will engage the lower back, part of the body that gets ignored when we’ve been hunched at our computers or looking down at our phones or other devices.

Want to read more about how to live pain free? By subscribing to my blog not only will you get great health and wellness tips but a FREE copy of Mark’s e-book, “How to Live Pain Free.” Sign up here to receive your free copy!

Remember…Beauty Begins Within

– Jeffrey Paul 

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How to Live Pain Free: Part 3

by Emmanuel

Sitting in an office all day hunched over your computer can really close you off and cause back pain. As back pain can cause a whole new host of health issues I challenge you to take care of your back in 2014 with Mark Roozen’s series of back exercises.

Part of January’s New Years resolution, I would like to introduce to you stick squats.

  1. Hold a stick with arms apart above your head.
  2. Sit in a chair position (squat), making sure your hands are still above your head, and you are not bending over.
  3. Carefully stand back up with a straight back.
  4. Repeat this squatted position 5-10 times.

This exercise works on your shoulder flexibility, shoulder rotation, posture, core, lower back mobility, and ankle mobility. In return, this will open your backside up so you can get back to work pain free in 2014.

Want to read more about how to live pain free? By subscribing to my Blog not only will you get great health and wellness tips but a FREE copy of Mark’s e-book, “How to Live Pain Free.” Sign up here to receive your free copy!

Remember…Beauty Begins Within

– Jeffrey Paul 

Jeffrey Paul Facebook Jeffrey Paul Twitter Jeffrey Paul YouTube Channel Jeffrey Paul Pinterest  Untitled-3

Mark SmallMark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, has over 25 years of experience as a strength and conditioning coach at the high school, college and professional level – most recently with the Cleveland Browns of the NFL on their Strength and Conditioning Staff. Roozen has written for a number of professional trade journals and has presented at the national and international level. He is also Co-Director of The Performance Education Association (TPEA) and owner/president of Performance Edge Training Systems (PETS).

Reach For Relief! Eliminating Neck and Shoulder Pain

by Emmanuel

Working daily and sitting hunched over at your desk is one way to really cause pain in your neck and shoulders. Mark Roozen, the former strength and conditioning coach for the Cleveland Browns, discusses exercises you can do, while at your office, to help eliminate neck and shoulder pain.

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The “Push-Me-Pull-Me”
from Movie Dr. Doolittle

Mark Roozen-

Chronic tightness in the shoulders and neck, pain that radiates through the neck and shoulders, reduced range of motion and that stereotypical “office worker hunch” are the great plagues of modern life.

The situation is made worse because of the American mentality of work, “to get ahead we need to do more!” We get caught up in the old “push me – pull me” situation and end up like the animal in the Dr. Doolittle movie, not sure if we’re coming or going!

We want to get ahead at work, so we spend more time at our desk, work to get in one more client and push to do more and more. But if we spend too much time working away in the head forward, shoulders rolled, hips tucked under position, we risk repetitive use injuries that will start taking a greater and greater toll on our bodies, our health and wellness and our performance levels — and we will end up doing less but taking more energy to do it. We work harder to become less effective and efficient!

So what’s the solution?!