It is very common for women to hesitate when approached with the idea of lifting weights. Suddenly, images of Arnold Schwarzenegger-size muscles start popping into their mind. Most women don’t want bulging biceps or mountainous traps. That doesn’t mean they should skip the weight room altogether.
Weightlifting isn’t going to take away femininity; rather it offers a multitude of mental and physical benefits that women should take full advantage of. Major benefits include getting stronger, sculpting lean muscles, improving athletic performance, preventing injuries, enhancing your mood, decreasing stress and reducing the risk of major health issues.
The most obvious reason to lift weights is to increase strength and muscle. Having muscle mass is valuable to every human body, especially women. Strong muscles makes life easier. Being strong and functional allows women to make their daily tasks and activities less fatiguing. When the body is correctly conditioned through weight lifting; it learns proper movement patterns and how to carry a load, thereby reducing the risk of injury.
INCREASED MUSCLE MASS BURNS MORE CALORIES
Focusing on increasing the body’s muscle mass is when body re-composition truly happens and the transformation follows. This can be explained by muscle building; the more you lift, the more muscle you build. Muscle requires more energy, also known as calories, for your body than fat does. So, by lifting weights and adding muscle mass, the body will burn more calories at rest. But, it’s not just about how fast the metabolism is and burning more calories.
Cardio is known for burning more calories than weight lifting and there is absolutely a time and place for aerobic exercise. When doing cardio in order to burn calories, it is so easy to look at food as numbers and fall into restrictive methods of eating and overexercising. Weight lifting helps to open the door to a healthy relationship with food. It allows women to look at food as fuel to grow and maintain their muscles and get the most out of their weight lifting session.
Weightlifting offers gains that aren’t just physical. There is a mental component to weightlifting that is simply unmatched. Watching oneself get physically stronger often results in getting mentally stronger. The endorphins released during weight lifting can help to lift one’s mood as well. Participating in athletic activity and body movement increases serotonin levels, which is a neurotransmitter associated with happiness.
While lifting weights is beneficial for the everyday woman, it is also beneficial for female athletes. Female athletes should partake in a structured strength program at an early age, even earlier than male athletes. The reason being that females tend to physically develop and hit their growth spurt earlier in life. While their bones grow, their muscles are lagging. This, in combination with anatomical structure, makes female athletes more susceptible to injury; especially ACL tears. There is no reason that female athletes should not train with the same intensity as male athletes to increase their sport specific strength, sprint speed, agility, and joint stability.
USE IT OR LOSE IT
The female body is constantly changing through various stages of life. From puberty, to child bearing, through regular aging cycles, the female body evolves much more than the male body does. As the female body ages, muscle mass decreases 3-5% every decade after the age of 30. Muscles have a use it or lose it mentality. Research shows that between the ages of 40 and 70, women lose an average of 22 percent of their total muscle. So, it is better to have built a solid base when dealing with the aging process. Fast twitch muscle fibers specifically deteriorate with age. The fast twitch fibers assist in speed and power movements. Slow twitch muscle fibers help to maintain endurance. It may not seem like a big deal if fast twitch fibers deteriorate. But these fibers are used in simple tasks such as getting up from a chair, getting in and out of the car, or stopping the body from falling. Having increased muscle mass helps to assist your body in the aging process and maximize quality of life and independence.
Lifting weights isn’t just about muscle. It can also be your best defense against osteoporosis by increasing and protecting your bone density! Osteoporosis is a disease that decreases bone strength and mass which raises the risk of fracture. While everyone’s bones become weaker with age, a key risk factor in developing osteoporosis is simply being female. This disease affects over 10 million Americans, 80 percent of which are women. By lifting weights, you are engaging muscles that then pull tendons, which in turn pull on bones. This domino effect leads to stronger bones!
All of our Stretch Therapists are certified in personal training and all have varied experiences with the latest fitness studios, workout trends and various sports. If you have a question about which workout routine is best for you, consult a few of the therapists at your local studio. We have relationships with a lot fitness brands so we may even be able to make an introduction for you!
Written by Natalie Veneri. Natalie is a Stretch Therapist in our Darien, CT studio and is a former college athlete.
Strength Training continues to grow in popularity, now more than ever. Considering the many benefits – an increase in muscle size and strength, the ability to help maintain a lower body fat percentage, stress management, and, of course, the aesthetics we see in the mirror – strength training has been regarded as one of the most effective ways to stay in shape.
The few minutes you may (or may not) spend stretching after a workout are not substantial enough to give you the benefits you need to keep you progressing at the gym, and keep your risk of injury to a minimum. One to two hours per week of proper, purposeful stretching will help keep you right on schedule at your gym or fitness studio. Stretching on your own, or with the assistance of a LYMBR stretch therapist, will help keep your body performing and recovering to the best of its ability.
An avid weight-lifter, who focuses primarily on upper body exercises, came into LYMBR and expressed concern with lower back pain. A postural assessment was performed and it was identified that his shoulders were rounding forward. This posture imbalance caused the front-side of his upper body to become overactive, and the back-side of his upper body to become underactive.
Over time, the client’s training regimen caused his body to become conditioned to a misaligned posture. Strength training shortens the muscles and creates microtears on the tissue during a workout. These microtears are caused by the tension placed on the muscle from using weights. Through this process, the length of the muscles is shortened, and over time, the more these fibers remain shortened, the more prone you become to injury and compromised posture.
The physiology of the body tends to seek equilibrium, or homeostasis. The body will always seek a balance in which the body creates a stable internal environment. But in our client’s case, this new stable environment came at a cost. The rounding of his shoulders created an imbalance within the mid-line of his body, which led to certain muscles to over-compensate through this poor posture. And thanks to gravity, the weight-bearing lumbar spine had to support more weight due to the slight protruding head that comes with rounded shoulders, resulting in lower back pain.
Stretching the muscles in the front-side of his upper body helped him regain better posture by lengthening the appropriate muscles. As the muscles lengthened, the rounding in his shoulders decreased. As his body found its new, more efficient equilibrium and his posture improved, the pain resolved as the pressure was taken off his lower back area (primarily the quadratus lumborum and latissimus dorsi muscles).
We are often asked, “what is the best set of stretches for strength training?” The answer – there is no specific stretch regimen. It all depends on each person’s body blueprint, and what they need according to their overall assessment. Whether you’re a beginner, moderate or frequent gym member, the stretch protocol followed is based on the needs of the client.
Our sessions helped him to better understand how his body works and how to be conscious of when his body is in need of a stretch. With LYMBR as a part of his wellness routine, the client’s workouts are more effective, his movements are more efficient, his training can progress, and he will reduce the risk of further pain or injury.
Over the last year and a half, stationary bike demand has skyrocketed, with an increase in sales of nearly 200%. When so many gyms closed for quarantine, many people hopped on bikes made by companies like Peloton, Soulcycle, and NordicTrack to stay active on their own schedule and from the comfort of their own home. Cycling, whether indoor or out, is not only a great form of low impact cardio, it also provides a strength workout for the lower body, with larger muscle groups like the quads, hamstrings, and calves driving your ride. Cycling is a great choice for staying fit, but when done without proper stretching it comes at a price: tightness in the muscles in the lower body as well as the shoulders, two areas which can increase risk of more long term discomfort or injury.
In today’s remote-work environment, there is less built-in opportunity for movement (goodbye mid-day runs to grab coffee!) so people are sitting more than ever. While we are seated, our hip flexors stay in a flexed position, tightening the muscles around our hips. We then get on our stationary bike or road bike, and hold the exact same position for most of the workout, further reducing hip flexor mobilit. This encourages the body to compensate by using other more mobile joints in the body such as the vertebrae of the lumbar spine (low back). You don’t want low back pain to keep you off your bike!
To counteract this, it is important to pay special attention to the hip flexor complex in your warm up and cool down stretching routine in order to decrease your risk of lower back pain. Though it may seem like cycling is purely a lower body activity, the cycling posture, coupled with an increase in time spent seated during the day, can give your shoulders serious issues. Think of your posture as you sit reading this: while in seated position, whether it be on a bike or at a desk, our shoulders tend to roll forward, putting strain on the thoracic spine (mid back) and shortening key muscles in the chest, including the pec major and biceps.
Just like any new activity you add to your fitness regime, you want to ensure your body is prepared to perform it safely and effectively. You can do this by warming up with some mobility exercises, and finishing up your ride with a stretch to assist in recovery. By mobilizing pre-workout you increase athletic potential by getting your body ready to move, and activate the nervous system, while post-workout stretching helps release any built up lactic acid or metabolic waste. Below you will find a few simple stretches that can be used pre or post ride!
Kneeling Hip Flexor/Quad:
You’re going to want a pillow for this stretch. Get into a kneeling position, and place the pillow underneath the kneeling knee. Squeeze your glutes, and drive your front leg forward. Hold for 2 seconds before returning to the starting position and repeat 3-5 times. You can do this for anywhere from 1-5 sets. anywhere from 1-5 sets.
Thread The Needle – Rhomboids and Mid Traps:
Get onto all fours and then stretch your arms in front of you like you’re going into child’s pose. With one arm, reach underneath the opposite arm and turn your head. Hold for 2 seconds before returning to starting position and repeat 3-5 times on each arm. Repeat for up to 5 sets.
Wrap a stretching strap, towel, belt, or tie around one of your feet. Keep your leg straight and point your toes toward your knee, use the stretching strap to assist you into a deeper range of motion. Hold for 2 seconds before returning to the starting position and repeat 3-5 times. You can do this for anywhere from 1-5 sets.
Thoracic Spine Extension:
Lay down on a small foam roller or thin pillow and extend your mid back. Perform a small crunch and then re-extend over the foam roller or pillow in order to mobilize your thoracic spine. Repeat this for up to 1 minute and for up to 3 sets.
Wrap a stretching strap, towel, belt, or tie around one of your feet. Bring your leg up completely straight and then use your strap to assist you into a deeper range of motion. Try to keep the opposite leg straight on the ground, if this is uncomfortable for any reason, bend the opposite leg with your foot on the ground. Hold for 2 seconds before returning to the starting position and repeat 3-5 times. You can do this for anywhere from 1-5 sets.
Cat/Cow – Entire Spinal Column:
Get onto all fours with your hands and knees on the ground. To begin, take a deep breath, push your hands into the floor and round your back towards the ceiling while bringing your chin to your chest. Hold for 1-2 seconds before pushing your stomach towards the floor, and raising your head up towards the ceiling. Repeat this for up to 1-2 minutes. Make sure to go slow and don’t hold these positions for more than 1-2 seconds.
If you commit to doing these stretches every time you ride, you will get so much more enjoyment out of your sport, and feel better during and after. You cycle for 30 minutes, an hour or longer – adding a few more minutes to take care of your body isn’t that much to ask!
Written by Shannon Ward, Stretch Therapist in our Newton, MA studio.
There is a common myth that when muscles are flexible around a joint, you will get injured and that tight muscles perform better. A tight muscle does not make a strong muscle. You may be very strong through a specific range however true strength means maintaining that strength and position through the full range of motion of each muscle and joint.
In order for muscles to perform at their best and protect a joint, they must not only be strong, they must be mobile. It doesn’t matter how strong your muscles are around a joint, if they do not possess the requisite amount of mobility needed to maintain and progress through position, you put yourself at a very high risk of imbalance and injury.
A strong muscle has the ability to lengthen and shorten while acclimating to the forces placed on it. When muscles and tissues are tight, they are unable to maintain tension and stability through their full range. This leads to improper engagement of muscles, which further leads to compensation and imbalance. Compensatory movement is a breeding ground for injury, and the only way to fix it is by first addressing mobility restrictions. In all sports and activities, proper form is imperative for maximum results and to prevent injury. Proper form can only be achieved if all the muscles that are involved in the movement are healthy, mobile, and able to meet the demands being placed on them.
A tennis player came to see us complaining of recurring elbow bursitis. After evaluation, we found that her bursitis was a result of tight muscles surrounding her elbow joint. This tightness caused a friction force to be applied to the bursa, inflaming it. We stretched the muscles that surround her shoulder and elbow in order to increase blood flow and decrease pressure in the joint. After two sessions with our stretch therapist, the client reported that her pain was 100% relieved. Now that her elbow joint is more mobile, and the muscles are able to fire properly, she is able to play multiple sets without the added stress on her bursa.
Continued sessions with us have helped her to decrease tension forces in her elbow, increase mobility, enhance her posture and improve her tennis form and performance. She is now able to play longer and stronger without pain. Regular stretching sessions have taken her game to another level.
Whether it’s tennis, hiking or your favorite fitness studio workout, chances are you have imbalances and mobility issues. We always recommend focusing on building strength, but it’s equally as important to build on your flexibility and mobility to keep you healthy and able to get the most out of what keeps you moving.
After a long day of sitting in your chair, staring at a computer, do your neck and spine feel stuck? Whether you are still working from home at a less-than-ideal setup, or back at your office, chances are your posture is suffering from long hours at a desk. Are your shoulders rounded forward, leaving you wondering why your neck hurts?
We know that poor posture can lead to neck and back discomfort, but coupled with incorrect equipment and workplace stress, this is a recipe for pain. Straining your body all day during work will decrease productivity and minimize your capacity for mental concentration. Both physical and mental stressors increase activation of the upper trapezius more than any other neck muscle. According to The Journal of Electromyography and Kinesiology, studies suggest that the upper trapezius muscles are activated by psychosocial stress independent of changes in concentration or posture.The Journal explains studies done by University of Colorado’s Physical Therapy Program comparing the effects of mentally challenging computer work performed with and without exposure to a psychosocial stressor on neck muscle activity and posture. The cervical flexor and extensor muscles however, do not experience a change in activity when adding workplace stress. It is important that we know the specific area that is being overworked in response to stress so that we can stretch that muscle and keep it relaxed throughout our day. Taking breaks in between work may be hard for you, so these practical tips will alleviate neck and back pain WHILE you work.
1. Keep your neck from straining forward for prolonged periods of time
Raise your screen to eye level
Change your font to your eye’s preferred text size
Lead movements with your eyes more than your whole head and slouching with your shoulders and neck
20/20/20 rule: look at something about 20 feet away every 20 minutes for 20 seconds at a time
2. Reset your postural habits
Lean back in your chair, rest your shoulders directly over your hips, keep your chest open and feet flat on the ground
Adjust your screen and chair to an appropriate distance apart without compromising your new seated position
Avoid pinning your phone between your shoulder and head while multitasking
3. Break up the stiffness from staying still all day
Incorporate movement during work (i.e. walking during calls, our CEO is famous for doing this!)
Stretch! Take 6-8 seconds in every rep. Perform 3-5 reps on each muscle. After a brief break (up to 10 seconds) you can perform a second set!
*As you stretch, remember to exhale during the stretch and inhale as you come out of the stretch. This will help you see the most progress in your range of motion with each repetition.
Move as far as your body will allow by itself before using assistance. This will allow for a more functional and impactful session.
Below are some stretches you can perform to improve your posture and relieve pain:
Bring your chin down toward your chest and release back to neutral position. Try with your hands behind your head, adding light assistance.
Start leaning forward to disengage the muscles that hold your head up, resting your elbows on your knees. Leading with your eyes, look up towards the ceiling. Keeping your mouth closed and teeth together will allow for a deeper stretch.
Try taking your elbows off your knees and use either your fingers or palms to assist at the end of your range of motion on your forehead.
Sitting upright with your head facing forward, gently bring your ear down to the shoulder. Try bringing your hand to the top of the head to provide light assistance towards the end range of motion. Keep your opposite shoulder down.
Turn your head 45 degrees away from the stretching side (or until your chin is slightly outside the knees). Bring only your chin and head forward toward your chest. Bringing your hand to the back of your head, perform the stretch and provide light assistance at the end of the range of motion.
Turn your head 45 degrees towards the stretching side. Bring your ear forward and down toward your chest. Perform the same stretch with your hand on the top of your head, bringing your elbow down toward the floor.
Sitting toward the front of your chair, tuck your chin toward your chest and reach your hands in between your knees, down to the floor. If you can, reach your hands towards the back legs of the chair or pull on your own legs to add assistance.
Place your hands on your knees for balance. Extend your back, lifting your breast bone, head, and eyes to the ceiling. Try to arch your spine during this movement, be careful to not just lean back in the chair
Start by placing one arm against a wall edge or door frame. Keep your elbow straight and palm against the wall with the arm at shoulder height. Pinch the shoulder blades together. Engaging the back muscles inhibits (turns off) the pec muscle. Turn your shoulders away from the wall.
Written by Cierra Chamberlain, LYMBR Stretch Therapist.
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