Master Class
What have we got to fear that’s worse than fear itself?
Adding some atmosphere to your Halloween week, let’s talk about muscle groups that tend to elicit fear.
Not fully understood, they rarely are challenged and can be the cause of some scary injuries (see what I did there?). I’ll also introduce an exercise that addresses all of these areas in one fell swoop.
There are a handful of muscle groups that people know they should work on and yet avoid doing so. This avoidance is a phenomenon readily observed at fitness centers. Maybe it’s the lack of knowledge, lack of confidence, fear of injury or some combination of those three. In any case, it’s a problem that can result in all sorts of horrors, from muscular imbalance to muscle strains — and creepy things in between.
Strength trainers frequently ignore the rotator cuff. These four shoulder muscles help to support an unstable joint that needs all the support it can get. They are directly involved in many movements we make every day. Shoulder rotation, circumduction, abduction, adduction and pretty much any other shoulder movement begin with one of the rotator cuff muscles.
The cuff also happens to be a frequently injured body part, which can be the reason people avoid working on it.
The lower back is another part that freaks people out. Everyone has heard at least one “I threw out by lower back” story from their crazy uncle or ex-neighbor. They imagine the lower back as always on the precipice of some mysterious, unavoidable injury that will leave them nonambulatory. The truth is, the lower back can (and should) be safely challenged to minimize the risk for developing injuries down the road.
The neck rounds out our terrifying muscle groups, and I can’t honestly remember the last time I saw someone purposely exercising their neck muscles. It has definitely been a few years.
As with the lower back, people often think that exercising the neck can cause some type of spinal injury or strain. It’s true that the neck is a sensitive area not to be kinked or whipped about, but it’s absolutely possible to strengthen these muscles with a little knowledge and proper execution.
This week’s exercise helps to strengthen all three of the “spooky muscle groups,” albeit to a lesser degree than some other exercises that specifically target one or the other. The Supine Band Overhead Hold is an easy exercise that is appropriate, and safe, for all fitness levels.
1. Lie face up with a flexible, low-resistance stretch band.
2. Wrap one end around both feet, then take the other end in both hands. If your band is long enough, slip the middle around your feet and hold the ends, one in each hand.
3. Extend both arms overhead.
4. Hold this position for 2 minutes, making sure back posture is straight and abdominals are tight.
5. Repeat one or two more times.
The static nature of this exercise makes it a perfect candidate for most anyone to attempt, but if you have an active injury, check with your doctor. Fear isn’t helpful but a little common sense precaution never hurts.
It’s really easy to get into the proper position, and it’s actually fairly relaxing once you’re there. Enjoy!