Avoid This Exercise!

                The shoulder is a very complicated joint in the body both anatomically, and biomechanically. It is similar to the hip joint in a sense that it is ball and socket and many muscles cross and connect around the shoulder girdle. The major difference between the shoulder joint and the hip joint is that the hip joint is a weight bearing joint whereas the shoulder relies more upon muscles and ligaments for stability. The other major difference between the two joints is the socket where the Glenohumeral head rests in the shoulder is much more shallow than that of the hip socket, which makes it the most mobile joint in the body. Shoulder injuries are a common problem with your average Joes/Janes, and especially in "Overhead" athletes (baseball players, quarterbacks, tennis players, volleyball players, etc.). This joint can be overused and many problems can occur. However, I am not here to explain the anatomy of the shoulder, I am here to talk to you about a particular exercise(s) to avoid to continue good shoulder health.

                The one exercise I have repeatedly seen performed by gym goers and athletes (that should be avoided at all costs) is the "Bench Dip", or whatever you want to call it (pictured below). I understand it is supposed to work the triceps and it is a regression of an actual dip; however, the movement  performed during this exercise is detrimental to shoulder health. I don't agree with using regular dips for some of my athletes, either; however, I have used other variations of dips with success. Bench Dips should be on the Gym Exercise Banned List along with: Behind-the-Neck Lat Pull-Downs and Behind-the- Neck Military Press.

 

               

                You can see, in the picture above, how the elbows go behind the body.  This causes the Glenohumeral Head to slide forward and push against the Labrum of the shoulder. When the head is pushed against the labrum in such a manner, you are going to be susceptible to an injury, labrum tear, AC joint injury, or shoulder pain.  An injury may not happen immediately, but over time you will most definitely see more risk than reward from repeatedly performing this type of exercise.  Usually, this exercise is used as a beginner exercise, which is even worse because the person does not have the motor control, muscular development, or strength at this point. This exercise should just be avoided all together.

                This exercise is  something that should be avoided by the average gym-goer.  More importantly, "overhead athletes", in particular baseball pitchers, should avoid it at all cost. If your trainer has you doing these....Run! Remember, the motion of a throw causes the gleno-head to slide forward in the eccentric portion of the throw as the ball passes behind the shoulder. Obviously this needs to happen if you want to be a competitive pitcher; however, exercises that cause more stress and overuse need to be re-thought before they are just thrown into a program. There are definitely better exercises to use to help you get positive results. Train Smart!

A Passion To Get Sleep

                I see and hear people talking about how they cannot fall asleep at night.  One of the biggest causes of this is stress. If most are like me, your mind is going a mile a minute with thoughts about family, career, or just the most random thoughts pass through your mind. I have tried all of the "Over the Counter" sleep aids and they all make me feel drowsy the whole next day.  There is nothing worse than laying in bed watching the clock, ready to claw your eyes out because you just can't drift into sleep.

                I went on a mission to try things that would help me fall asleep and not make me feel tired or drowsy the next day. I tried a lot of the natural supplements, but again, they either didn't work or I felt crushed when I woke up. We all want to be productive, but in order to be productive we need a good night's rest. Our brain is so over stimulated this day and age with technology, it is hard to turn the brain off at night. Sleep is when our body goes to work and amazing things happen. Sleep/rest repairs our body from the stresses that we put on it all day long, whether it's physical (manual labor, workouts, etc.), or mental (career, financial, family, and so on). The body compensates for all of these stresses and adapts the body to them, but in order for this to happen you need to be able to sleep.

                In my search I have found two (2) remedies that I combine and have had great success with them. They are both natural supplements and you do not feel it the next day. The first one is nothing earth shattering, and I am sure most of you have heard of it:  Valerian Root. Valerian root is a natural supplement that can be bought at just about every store that sells vitamins or supplements. The second remedy is my secret to reducing stress and helping me fall asleep every night:  Passion Tea.

                Passion Tea is made and infused with hibiscus flowers, lemongrass, licorice root, and rose hips. These ingredients are natural and known to help reduce stress, and reduce cortisol levels, the hormone that the body produces when stress is present. Cortisol can be damaging to the body if it is not controlled.  It is known to raise blood sugar and even reduce bone density. I read somewhere that Passion Tea is like a natural Xanax.

                There, now you have a safe and natural method of getting a good night's rest. You can also drink Passion tea when you are feeling stressed throughout the day. I like to make it in advance and keep it in a pitcher in the fridge. I drink a glass of it each night before bed, and I also take 1-2 valerian root capsules. I sleep well and feel rested the next day.  Give it a try and let me know what you think.

Recipe for Passion Tea:

6-7 Passion Tea Bags in 4 cups of boiling water

Let steep until cool and pour into pitcher

Then add 4 more cups of cold water

Place in the fridge and drink a 1-2 glasses before bed or when stressed

 

Other Tips to help with sleep:

No technological devices an hour before bed

Try reading a book