One Stretch and One Exercise for Common Pain Points
The site of your pain is never the source, and ignoring this reality keeps you in a vicious circle. This blog discusses how resistance exercises and stretches can help remedy the situation and presents one stretch and one exercise for each pain point.
Alex Bernier
Posture and exercise knowledge for a lifetime. I help people become self-sufficient with their workouts.
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One stretch and one exercise for the most typical pain points in our bodies
— Alex Bernier (@mythoughtfood) June 7, 2023
The site of your pain is never the source, and ignoring this reality keeps you in a vicious circle.
There are always one or more dysfunctional muscles found nearby in my assessments, either by being too… pic.twitter.com/gTfC0jn5dk -
I use these tools with my clients over lengthened periods, from weeks to years. Doing them once may not resolve your issue, though sometimes it does.
— Alex Bernier (@mythoughtfood) June 7, 2023
Restoring the strength and flexibility of a muscle takes time and consistency. You will likely have to use the exercises and… -
1/ Neck
— Alex Bernier (@mythoughtfood) June 7, 2023
Stretch: Unilateral Lat Pull
Exercise: T3 Raises
Direct neck stretches are useless in resolving chronic neck pain/stiffness. The effect never lasts more than a few moments.
One distinguishing result in my assessment is a weak lower trapezius muscle, which pulls and… pic.twitter.com/Zm7g3DUvMM -
2/ Shoulder
— Alex Bernier (@mythoughtfood) June 7, 2023
Stretch: Unilateral Standing Pec Stretch
Exercise: Side-Lying External Rotations
Most people spend their days slouched with their arms in front of them.
This position tightens the front of the upper body and weakens the muscles of the shoulder blades.
I resolve 8… pic.twitter.com/9EZpWSp9fC -
3/ Lower Back&Hip
— Alex Bernier (@mythoughtfood) June 7, 2023
Stretch: Kneeling Quad and Hip Flexor Stretch
Exercise: Romanian Deadlift
The lower back and hips are my easiest chronic pain sites to resolve.
The hamstrings and glutes are always weak, perhaps because people sit on them all day.
This weakness causes… pic.twitter.com/UYJkpZjoVl -
4/ Knee
— Alex Bernier (@mythoughtfood) June 7, 2023
Stretch: Wide-Leg Adductor Stretch
Exercise: Lying Leg Curls
When you walk, your knees have one simple function - hinge your lower and upper legs.
All the nearby muscles tense to execute this motion and support the joint as you do it.
Weakness or stiffness in the… pic.twitter.com/6TD7OQ1nIO -
5/ Ankle&Foot
— Alex Bernier (@mythoughtfood) June 7, 2023
Stretch: Stick Ankle Stretch
Exercise: Unilateral Calf Raises
Problems affecting the first point of contact with the ground are typical because most people wear shoes that destroy their feet and ankles.
This dysfunction has popped up consistently in my… pic.twitter.com/wk4ZoyiH7h -
Are you in a vicious circle of chronic pain?
— Alex Bernier (@mythoughtfood) June 7, 2023
Book an online First Assessment with me to closely examine your foundations and fix your underlying issues.https://t.co/FwRs0u6CS9
Check out all the exercises on my timeline otherwise - I use all of them on clients and myself. -
Final note:
— Alex Bernier (@mythoughtfood) June 7, 2023
Your weakest and stiffest muscles are huge contributors to your chronic pain.
Find and address them to feel better. It might take some patience, though.