Morning laps. Team practices. Perfecting form. The life of a competitive swimmer is centered around building strength and endurance, and any competitive swimmer knows that the perfect form is the key factor for improving lap times. The perfect stroke heavily relies on the flexibility and strength of the neck and shoulder muscles. If not careful, an athlete can suffer shoulder pain and muscle strains due to poor form or stroke mechanics that can not only severely impair stroke and swimming ability but also lead to severe pain and shoulder impairment.
N E W S L E T T E R
JUST
KEEP SWIMMING T I PS ABOUT SHOULDER PA I N TO KEEP YOUR PERFECT STROKE
ALSO INSIDE
When It Comes To Shoulder Strength, Use It Or Lose It! Protein-Packed Recipe • Hear It From Our Fans • Exercise Essentials
N E W S L E T T E R
JUST KEEP SWIMMING T I PS ABOUT SHOULDER PA I N TO KEEP YOUR PERFECT STROKE
Morning laps. Teampractices. Perfecting form. The life of a competitive swimmer is centered around building strength and endurance, and any competitive swimmer knows that the perfect form is the key factor for improving lap times. The perfect stroke heavily relies on the flexibility and strength of the neck and shoulder muscles. If not careful, an athlete can suffer shoulder pain and muscle strains due to poor form or stroke mechanics that can not only severely impair stroke and swimming ability but also lead to severe pain and shoulder impairment. W H A T S W I M M E R S S H O U L D L O O K O U T F O R It is important that every new swimmer give high priority tomaintaining flexibility and slowly building endurance over time. Rest paying close mind not to over-exert their bodies during practice laps and team workouts. Warm-ups are also especially helpful in reducing pain, soreness, and injury. Common swimming injuries include: • Shoulder inflammation or irritation • Rotator cuff tendonitis or tears
the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among the most common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement. K N O W T H E W A R N I N G S I G N S All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, you may have a ligament tear in your shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore. Ifyou’restrugglingwithshoulderpainor looking to improveyourshoulder strength, call the Fitness Lab today or visit fitnesslabco.com !
• Shoulder impingement • Neck and low back pain • Bicep tendonitis
W H A T W O U L D Y O U D O W I T H A S H O U L D E R I N J U R Y ? If you have been researching those first troublesome aches and pains about your shoulder, then you have probably realized by now
A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
WH E N I T C OME S T O S H O U L D E R ST R E N GT H , USE I T OR LOSE I T !
You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physical therapist -- or even an actual coach -- about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region.
Doing wall push-ups – essentially a standing push-up in which you “lift off” from the wall rather than the floor – is one classic option. Secondly, consider buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today. Your shoulders will be happy you did!
P R O T E I N - P A C K E D R E C I P E SPINACH GREEK TURKEY BURGERS
Ingredients
• 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese • ½ tsp garlic powder
• ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat
• 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
Directions Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
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VIKING POWER FITNESS HOME OF OUR SECOND LOCATION IN GREENWOOD VILL AGE
Viking Power Fitness is not only the home of our second location in Greenwood Village but is also one our valuable local community partners. Viking Power Fitness is a private gym that specializes in personal and small group training sessions. Co-Owner and fitness expert Oyvind Gulbrandsen brought the intensity of a viking to Colorado in 1999 and has been in the business now for 25 years. Co-Owner Kelly Gulbrandsen brings the humble warrior energy to the gym. She specializes in Pilates and has 12
years of experience. Her studio offers one-on-one sessions as well as doubles work, all located at Poppie Pilates Studio located inside Viking power Fitness. Another valuable member of the Viking Power Fitness Team is Co-Owner and Elite Performance Coach Caleb Smeltzer. who seeks to help his clientele define and achieve their goals in fitness. Caleb has been in the business for 10 years now and his momentum is always at peak level. The gym not only provides personal training, but also Pilates, group training, Muscle Activation, Technique sessions, and Physical Therapy provided by the Fitness Lab. Their trainers are the best of the best, with years of experience under their belts. Training sessions last an hour and will be tailored to what clients want to target aiming to meet all of their goals. The gym has strong bonds with all of its clientele and will continue to carry a strong relationship with each and everyone on a personal level. If you want to learn more about Viking Power Fitness or if you are interested in “Training Like A Viking” click the button below
Tiger-Rock Martial Arts is a partner with the Fitness Lab that seeks to pursue and challenge athletes of all abilities to R15E and transform themselves and their world. Click the button below to reserve your free trial class!
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WAND SHOULDER FLEXION Increases Range of Motion Lying on your back and holding a wand, palms face down on both sides, gently raise the wand towards overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.
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