| How does a person who suffers day in and day out | | | | oneself to push onward. In all honesty if you get bored |
| with arthritic pain and poor circulation better | | | | you're going to quite! |
| themselves through physical fitness? It is no surprise | | | | Keep it fresh and exciting! Change up the routines I list |
| that the very act of exercise itself can help to | | | | here to keep your body in a state where it will not |
| regenerate and revitalize the body. It is more surprising | | | | adapt to just one technique. |
| that more people are realizing the importance of | | | | Start with 1, then 2, then 3..... |
| physical exercise and are making good efforts to | | | | I recommend starting with three (3) separate shoulder |
| change themselves for the best. | | | | exercises for obtaining maximum results. |
| In this article I will list some components of physical | | | | Start with 3-4 sets of either "machine shoulder press" |
| fitness exercises for the shoulders. I will cover other | | | | or "dumbbell presses". I recommend doing between |
| parts of the body like elbows, neck, legs, hips, and feet | | | | 8-10 repetitions on each set. If you are a beginner use |
| in other articles. | | | | a light weight that gives you some resistance. If you |
| In this article I will help you explore some shoulder | | | | use to light of a resistance you are simply cheating |
| routines combined with some great nutrition ideas that | | | | yourself. |
| will give you a good start in the right direction to better | | | | Remember Component #1? "It's all in the mind." If you |
| yourself. In addition I will cover some thoughts on all | | | | don't get motivated to see results our nature is to just |
| natural supplements that combined with a good diet | | | | get by with the easiest possible route. |
| and exercise regimen may help any person who | | | | Be careful not to start out with more weight than you |
| wants to go to the "Old Home Gym" or "Public Gym" | | | | can handle as you might injure yourself. Slowly |
| to take control of their lives. | | | | advance in weight as your strength increases. Each |
| Component #1 | | | | set will look as follows: |
| Its all in the mind. | | | | - Start by raising the weight above your head and |
| The first component of physical fitness starts in the | | | | palms out. DO NOT lock the elbows! By locking your |
| mind. You have to decide to change. I realized early on | | | | elbows you risk hyper extending them causing injury. |
| that no matter what I read or how much I envied | | | | - Next lower the weight till your closed fist is parallel |
| another persons achievements I had a need to make | | | | with your chest. |
| that determination for myself. I was determined to | | | | - Repeat exercise 2-3 more times till completed. Rest |
| make the difference. | | | | 1-2 minutes. |
| Motivation | | | | Another type of shoulder exercise is the "side lateral |
| Be your own self motivator. Nobody is going to make | | | | raise". In this exercise I recommend using dumbbells for |
| you do anything. We are left to the basics of our | | | | this exercise. Each set will look as follows: |
| human nature that is our ability to choose. Read books | | | | - Do 3-4 sets of 8 repetitions with moderately light |
| or search the Internet. There is a lot out there to learn. | | | | weight. This isolates the shoulder caps or sides. Don't |
| So choose wisely! | | | | feel bad if you look over at the guy or gal next you |
| Component #2 | | | | and they are lifting a lot more then you. You will get |
| The Shoulder? | | | | there soon if you keep up the exercise.Start by holding |
| Here is a quick anatomy lesson on the shoulder for | | | | the dumbbells with palms facing your legs. |
| those like me (till I researched it) didn't know or | | | | - Raise the dumbbell laterally so your arms are |
| understand how this body part works. | | | | stretched outwardly (palms facing downward at this |
| In the human anatomy the shoulder joint comprises the | | | | point) Hold for approximately 2 seconds. Squeeze at |
| part of the body where the humerus (a long bone in | | | | the top of the motion, then lower to the starting point. |
| the arm or forelimb that runs from the shoulder to the | | | | - Repeat exercise till 2-3 more times till completed. |
| elbow) attaches to the scapula (connects the arm | | | | Rest 1-2 minutes. |
| bone to the collar bone). The shoulder is the group of | | | | The last type of shoulder exercise strengthens the |
| structures in the region of the joint. It is made up of | | | | rear deltoid muscle. This normally does not get a lot of |
| three bones, the collarbone, shoulder blade, and the | | | | attention. Most people forget to even include this part |
| upper arm bone as well as associated muscles, | | | | of the shoulder in their fitness routine. So if you get to |
| ligaments and tendons. | | | | this point and you are completely wiped out you can |
| There are two kinds of cartilage in the joint. The first | | | | stop. However, if you're like me I want to make sure I |
| type is the white cartilage on the ends of the bones | | | | get all my areas covered. So keep going. Each set will |
| called (Articular Cartilage) which allows the bone to | | | | look as follows with 3-4 sets with 8-10 repetitions. |
| glide and move on each other. When this type of | | | | - Start in a bent over position about a 45 degree angle. |
| cartilage starts to wear out (a process called arthritis) | | | | Bend the knees slightly to help support and balance |
| the joints become painful and stiff. | | | | yourself. Use light weight dumbbells for this exercise. |
| The second type of cartilage in the shoulder is the | | | | Be careful not to lock your knees, keep them bent |
| Labrum. This type is distinctly different from the | | | | through the entire exercise to avoid stressing the |
| Articular Cartilage in which it is more fibrous or rigid on | | | | lower back muscles. |
| the ends of the ball and socket. Also, this cartilage is | | | | - Your palms should be facing each other and your |
| only found around the socket where it is attached. | | | | arms hanging towards the floor. Look up, and with a |
| The shoulder must be flexible for the wide range of | | | | slow motion raise your elbows just above the ridge of |
| motion required in the arms and hands and also strong | | | | your back (90 degree angle at the elbow). |
| enough to allow for actions such as lifting, pushing and | | | | - Lower back to starting position. |
| pulling. All these are part of a good physical fitness | | | | - Repeat exercise till 2-3 more times till completed. |
| routine. | | | | Rest 1-2 minutes. |
| So what causes the cartilage to deteriorate? (aka | | | | That's It! Congratulations! You just finished your first |
| Osteoarthritis) | | | | step towards bettering yourself in the physical fitness |
| Usually age is a big factor. However age is not the | | | | arena. If you continue to exercise you will strengthen |
| only contributor. Other culprits are excessive weight | | | | bones, and muscles as well as help circulation in your |
| which puts stress on joints.There is also joint overuse, | | | | limbs. |
| joint injury or stress, and family history. Other possible | | | | So what does poor circulation and the value of |
| causes are genetic or developmental abnormalities in | | | | physical fitness have in common? |
| the structure of the joint which can cause excess | | | | When we exercise our heart begins to pump blood |
| wear and tear. | | | | through our body. The muscles that surround our |
| If you have any genetic or family history of inherited | | | | skeletal structure require great amounts of blood and |
| abnormalities in your cartilage structure, seek a physical | | | | oxygen. I have experience poor circulation first hand. |
| fitness test from your doctor to determine early | | | | Many years ago I had an allergic reaction to a |
| symptoms of arthritis. He will give the right advice on | | | | medication that was given to me. The doctors after |
| the right methods of physical fitness that will work for | | | | many different tests concluded that I had an allergic |
| you. | | | | reaction to penicillin. |
| Component #3 | | | | I was in the hospital for four days. At that time a nurse |
| What shoulder fitness routine do I start with? | | | | had me get out of bed and walk around. I did not |
| It has been my experience in weight training that | | | | understand the implications but I immediately |
| simplest way is usually always the best way. You | | | | understood why. My legs would not could not move! I |
| need to develop a physical fitness program that works | | | | was dumbfounded! I struggled to walk even the |
| for you if you are to properly train your shoulders. The | | | | shortest distance. During my four day stay at the |
| basics of shoulder training is one that requires a person | | | | hospital my muscles developed atrophy. It took several |
| to be conscious of every movement as well as | | | | walks before I gained my strength back. |
| develop a regimen that will consistently challenge | | | | |