Icy sidewalks under a thin layer of snow are, to say the least, treacherous. At some point all of us take a fall. It may take the form of windmilling arms or a quick thunk on the back side. Your body and the ground make a hard collision. Stiffness and bruising are usually the result. They are painful but typically resolve on their own within a few days. If pain persists beyond a few days, it is advisable to seek medical help. Many a bruise covers deeper injury such as a chipped tail bone or a small fracture. Pain that lasts and doesn’t get better can be a sign that help is required for full recovery. Wishing you a safe winter!
Stretching is a cure all, or so we are led to believe. Stretch before and after exercise, every morning, during breaks at work. On the rare occasions when we do get around to stretching, we typically overdo it. We want to ‘really feel’ the stretch and ‘know that we are getting out the knots’.
Lunges have developed a reputation as a guaranteed way to develop leg and gluteal muscles. And it’s true.
The latissimus dorsi aka ‘lats’ fans from the back of the hip bone (ilium), along the bottom half of the spine, the last 3 or 4 ribs and finally ends up attached to the upper arm. All this real estate and so little function. The lats main job is to move the arm back and towards the body as well as rounding the shoulder inwards.
Skating can be a leisurely activity yet still leave you with muscle aches. Most skaters use the muscles on the back and outside of their hips and legs. The gluteal muscles are heavily involved as well. Combine this with a slightly forward posture and the resulting back ache is no surprise.