McArthur Family YMCA
Associate Executive Director
June 14, 2019 12:00 p.m.
Rob Calija, ACSM-CEP (Certified Exercise Physiologist)
Personal Trainer, McArthur Family YMCA
Throughout life, muscles are overused for repetitive motions or held in a specific position during extended periods of time. This may lead to a restriction of mobility & functionality and/or to a chronic injury. Incorporating daily physical activity, stretching, and mindfulness are helpful strategies for reducing muscle tension & discomfort, improving joint range of motion, and improving the overall quality of life.
Below are some helpful strategies to help with better movement:
• Create self-awareness by having proper posture while walking, sitting, or standing, making sure that the shoulders are back and the head is straight.
• Improve breathing by relaxing the shoulders. Take a deep breath in through the nostrils and exhale out of the mouth by using a long “ha” sound.
• Promote ways of engaging in physical activity. The American College of Sports Medicine (ACSM) recommends engaging in 150 minutes of physical activity each week to provide health benefits. A simple 5-10 minute walk outside is a great way to engage in physical activity.
• Create safer techniques that allow the muscles to be used toward the center of gravity. Move with the body instead of over extending or over reaching.
• Stretch the total body at least twice a week. Stretch each muscle or groups of muscles for 10-30 seconds.
• Relax the body by taking 5- 10 minutes out of the day to meditate. The body needs rest and recovery for something new and exciting.