Learning & Resource Center Articles
Injury Reducing Strengthening Exercises
By: Vanessa Vogel Batt, L.Ac., MSTOM
One of the best ways to wake up is by giving your arms a great big stretch in the morning, and if you can get on your feet and throw your whole body into it, all the better. Deep stretches are an excellent way to stimulate blood flow and invigorate your body and mind. Not only do they feel good, but they can also be performed as strengthening exercises and help reduce the chance of repetitive stress injuries.
Repetitive stress injuries come in many different forms. A soccer player may contend with tendonitis in the knee from relentlessly kicking the ball across the field. A janitor may feel the pain of bursitis in the shoulders from mopping floors all day. Even sitting in an office for eight hours and typing may cause a person discomfort in the hands and arms, plus pain in the lower back from being sedentary for extended periods of time.
There are many benefits to stretching, even before a problem sets in. One may expect an improvement in posture, a reduction in stiffness from under-used muscles, and an increased flow of blood and oxygen to the brain. Perhaps one of the best ways to counter the effects of repetitive activities is through the ancient Chinese practice of tai chi.
This style of exercise is flowing, rhythmic and meditative. The pace is usually slow to moderate. Some may even say those practicing look like they are engaged in a well-choreographed slow-motion dance. In China today, many people, some well into their golden years, can be found openly practicing tai chi in the local parks. Often, it is performed as a group activity, creating a supportive social environment as well.
Tai chi movements are very structured and coordinate with the breath to bring about a more tranquil state of mind. The gentle, continuous flow of the movements is well-suited for people of all different athletic ability. However, there are many common stretches that can also be safely performed at home if tai chi instruction is not readily available.
To help achy or tired arms and hands, try this finger stretch. Start by extending your arm in front of you, with your palm facing outwards. Spread your fingers and gently, one by one, pull each finger delicately toward your body. Spend a few seconds massaging each one if you feel inclined. When finished, wring out your hands by giving them a good shake.
Another good way to loosen up tension in the hands and forearms is to do the wrist stretch. Simply tap the insides of your wrists together 8 times and then do the same for the outsides of your wrists. Your fingers should be pointing upwards during the inner wrist move, and conversely, they will be dangling upside down for the outer move.
The shoulders may need some attention and loosening up, as they tend to become stressed without us even realizing it. Every couple of hours or so, take a few minutes to engage in shoulder rolls. Lift your shoulders as high as they will go while leaving the rest of your arms relaxed. Roll the shoulders forward three to four times, and then roll them backwards three to four times.
Sometimes life gets busy and it's easy to forget ourselves as we delve into a project or work. Setting an alarm for every hour can help you remember to bring attention to those body parts which absorb stress easily. For many, these include the shoulders, jaw and lower back.
If reaching a level of physical comfort is proving to be difficult, contact a practitioner of acupuncture and Oriental medicine for an appointment to learn how to remedy this condition.
About the Author: Vanessa Vogel Batt, L.Ac., MSTOM, studied at the Pacific College of Oriental Medicine, and practiced acupuncture and Oriental medicine in New York for several years. Vanessa enjoys traveling the world, and has published articles on acupuncture and Oriental medicine and related health topics for websites and publications in both the U.S. and abroad.