Maintaining good posture is crucial for overall health, reducing back pain and enhancing physical appearance, and posture exercises can help you practice proper posture and help it become second nature.

This is important because poor posture, such as forward head posture, can lead to a variety of issues, including muscle imbalances, joint pain and decreased mobility.

Fortunately, incorporating specific posture exercises into your daily routine can make a significant difference.

1. Chin tucks

• How to do it: Sit or stand with your spine straight and tall posture. Gently tuck your chin toward your chest, creating a double chin and maintaining a neutral spine. Hold for five seconds and release. Repeat 10 times.
• Benefits: Strengthens neck muscles and improves alignment.

2. Shoulder blade squeezes

• How to do it: Sit or stand with arms at your sides. Squeeze your shoulder blades together, and hold for five seconds. Repeat 10 times.
• Benefits: Enhances upper back strength and reduces shoulder tension.

3. Wall angels

• How to do it: Stand with your back against a wall. Raise your arms to shoulder height, and bend your elbows to 90 degrees. Slide your arms up and down the wall while keeping your back and arms in contact with the wall. Repeat 10 times.
• Benefits: Improves shoulder mobility and posture.

4. Cat-cow stretch

• How to do it: Start on your hands and knees. Inhale, and arch your back (cow pose). Then exhale, and round your back (cat pose). Repeat 10 times.
• Benefits: Increases spine flexibility and reduces tension in the back.

5. Plank

• How to do it: Lie face down, and then lift your body onto your toes and forearms. Essentially, get into a push-up position with your forearms on the floor. Keep your body in a straight line from head to heels, engaging your core, and hold for 30 seconds to one minute. As you work your way, hold for as long as you can with good form. Then rest, and repeat two to three times.
• Benefits: Strengthens core muscles, supporting better posture.

6. Chest stretch

• How to do it: Stand with your feet shoulder-width apart. Clasp your hands behind your back, and lift your arms slightly while opening your chest. Hold for 20–30 seconds.
• Benefits: Relieves tightness in the chest and improves upper-body posture.

7. Seated forward bend

• How to do it: Sit with your legs extended in front of you. Inhale, and lengthen your spine. Then exhale, and bend forward, reaching for your toes. Hold for 20–30 seconds.
• Benefits: Stretches the hamstrings and lower back, promoting better posture.

8. Bridge pose

• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes. Hold for 10–15 seconds, and repeat 10 times.
• Benefits: Strengthens the lower back and glutes, supporting the spine.

9. Bird dog

• How to do it: Start on your hands and knees with a flat back. Extend your right arm forward and left leg backward, keeping your back straight and core engaged. Hold for five seconds, and switch sides. Repeat 10 times.
• Benefits: Enhances core stability and balance.

10. Cobra stretch

• How to do it: Lie face down with hands under your shoulders. Press up, lifting your chest off the ground while keeping your pelvis on the floor. Hold for 15–20 seconds.
• Benefits: Strengthens the lower back and opens up the chest.

11. Reverse plank

• How to do it: Sit with legs extended and hands on the floor behind you. Lift your hips toward the ceiling, forming a straight line from head to heels. Hold for 15–30 seconds.
• Benefits: Strengthens the posterior chain and improves shoulder alignment.

12. Hip flexor stretch

• How to do it: Kneel on one knee with the other foot in front. Push your hips forward while keeping your back straight. Hold for 20–30 seconds, and switch sides.
• Benefits: Stretches the hip flexors, which can become tight from prolonged sitting.

13. Wall slides

• How to do it: This one is similar to wall angels. Stand with your back flat against a wall, feet shoulder-width apart. Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold for a few seconds, and then press back up to starting position. Repeat 10–12 times.
• Benefits: Strengthens the upper back and shoulders, promoting better posture.

14. Child’s pose

• How to do it: This relaxing pose stretches your back and lengthens your spine. Kneel on the floor, sit back on your heels and rest your forehead on the ground. Arms can be extended forward or alongside your body. Hold for 30–60 seconds.
• Benefits: Stretches the lower back and hips, relieving tension and improving flexibility.

15. Chest opener

• How to do it: Stand tall with arms extended out to your sides at shoulder height, palms facing forward. Squeeze your shoulder blades back and together, opening your chest. Hold for five seconds, and then release. Repeat 10–12 times.
• Benefits: Improves chest flexibility and counteracts forward shoulder posture.

16. Dead bug

• How to do it: Lie on your back with knees bent and feet flat on the floor. Extend one arm straight up toward the ceiling and the opposite leg straight out, keeping your lower back pressed into the floor. Slowly lower your arm and leg toward the floor without letting your back arch. Hold for a second, and then return to starting position. Repeat 10 times per side.
• Benefits: Strengthens the core and improves coordination.

17. Neck stretches

• How to do it: Gently roll your head in a circular motion, first clockwise, then counter-clockwise. Repeat five times in each direction.
• Benefits: Relieves tension in the neck and shoulders, promoting better posture.

18. Doorway shoulder stretches

• How to do it: Stand in a doorway with your arms raised overhead and forearms resting on the door frame. Lean forward gently, stretching your chest and shoulders. Hold for 15–30 seconds.
• Benefits: Opens up the chest and improves shoulder flexibility.

19. Seated spinal twists

• How to do it: Sit on the floor with your legs extended. Twist your torso to one side, placing your opposite hand behind you for support and your other hand on your knee. Look over your shoulder, and hold for 15–30 seconds. Repeat on the other side.
• Benefits: Enhances spinal mobility and relieves lower back tension.

20. Standing psoas stretch

• How to do it: Stand with one leg lunged forward and your back knee on the floor. Reach your arms overhead, and gently arch your back. Hold for 15–30 seconds, and then switch sides.
• Benefits: Stretches the psoas muscles, which can improve hip flexibility and posture.

21. Foam rolling

• How to do it: Use a foam roller to target your back, glutes and hamstrings.
• Benefits: This self-massage technique can help loosen tight muscles that contribute to poor posture.

22. Shoulder rolls

• How to do it: Roll your shoulders forward in a circular motion five times, then backward five times. Repeat two to three sets.
• Benefits: Relieves shoulder tension and improves upper-body posture.

In addition to posture exercises, you can help improve your posture in the following ways:

• postural restoration
• myofascial release
• inversion therapy
• sleeping in the best sleep positions
• Egoscue

Frequently Asked Questions

1. Why is good posture important?

Good posture helps maintain the natural curves of the spine, reducing strain on muscles and ligaments. It enhances breathing, digestion and overall body function while preventing pain and injury.

2. How often should I do posture exercises?

Ideally, posture exercises should be done daily or at least three times a week. Consistency is key to seeing improvements and maintaining good posture.

3. Can posture exercises help with back pain?

Yes, many posture exercises strengthen the muscles that support the spine, which can alleviate back pain and prevent future discomfort.

4. How long does it take to see improvements in posture?

Improvements can be noticed within a few weeks of consistent exercise. However, significant changes in posture may take a few months, and consistency is key.

5. Can poor posture affect my overall health?

Yes, poor posture can lead to a variety of health issues, including chronic pain, respiratory problems and decreased mobility.

6. Are posture exercises suitable for all ages?

Most posture exercises are suitable for all ages, but it’s important to adjust the intensity based on individual fitness levels and any pre-existing conditions.

7. Will these exercises fix my posture permanently?

Posture is a habit. Consistent exercise strengthens the supporting muscles, but maintaining good posture throughout the day is key.

8. Can I improve my posture without exercise?

While exercise is crucial, being mindful of your posture throughout the day is essential. Be mindful of your posture while sitting, standing and walking.

Set reminders to check your posture, and adjust accordingly.

9. Are there any posture aids that can help?

Lumbar supports for chairs and ergonomic workstations can provide additional support, but they shouldn’t replace posture exercises.

Conclusion

• Standing tall and sitting up straight aren’t just about aesthetics — they’re a foundation for good health. Incorporating posture exercises into your daily routine can have a profound impact on your overall health and well-being.
• The 22 posture exercises listed above are easy to perform and highly effective in improving your posture.
• By dedicating a few minutes each day to these posture exercises, you can prevent pain, enhance mobility and boost your confidence.
• In addition, maintaining posture awareness and practicing these moves can strengthen your core, improve flexibility and prevent aches.
• Remember, consistency is key! So, take a deep breath, straighten your spine and embrace the power of good posture.

The post 22 Posture Exercises to Relieve Pain & Improve Quality of Life appeared first on Dr. Axe.

Knee pain is a common ailment among all ages, which is why knee strengthening exercises are important if you want to keep your knees in top shape.

Pain in the knees can strike young women, as early as teenagers or before, and derail a promising (or at least fun!) athletic career. It can result from chronic exercise, and it’s an especially common running injury.

Knee problems can also be anatomical or hereditary, and knee pain can gradually become an issue as one ages.

While it can affect people of all ages, knee pain is more commonly seen with more mature adults due to various forms of arthritis, greatly affecting quality of life. The most common form of arthritis that seems to result in knee pain is called osteoarthritis (OA), which is a musculoskeletal condition.

Knee pain also affects athletes more frequently due to the numerous strains they put on their bodies day to day. There are common ailments, such as iliotibial band syndrome, tendonitis and runner’s knee, that are frequently heard of, but there are way more issues that can surround this complex joint.

Let’s dig in to find out why knee pain is so common and, even better, find out what knee strengthening exercises you can do to reverse that pain.

Reasons for Knee Pain

There are many common reasons for knee pain, and a 2015 study published in the journal Best Practice & Research Clinical Rheumatology indicates that most are work-related or from past injuries. The study states that symptomatic knee osteoarthritis can be viewed as the end result of a molecular cascade that takes place after certain triggers occur and ultimately results in irreversible damage to the articular cartilage.

The study suggests that while there are multiple causes of knee OA, two have attracted particular attention over recent years: occupation-related knee OA and OA subsequent to a previous knee injury. 

Studies also report that knee OA is likely to become the eighth most common cause of disability in men and the fourth most common cause of disability in women, according to the World Health Organization report on global burden of disease. Three major physical impairments — knee pain, stiffness and decreased quadriceps strength — are highly associated with knee OA and are believed to contribute to physical disability and progression of the disease.

In general, knee pain is typically caused by two things: arthritis or a sports- or work-related injury.

1. Arthritis

There are several issues and forms of arthritis that affect the knees, including:

• osteoarthritis
• rheumatoid arthritis
•  gout
• reactive arthritis
• lyme disease
• lupus
• ankylosing spondylitis
• psoriatic arthritis
• infectious arthritis

2. Injury

Some of the more common knee injuries are:

• meniscal injuries
• anterior cruciate ligament and posterior cruciate ligament injuries
• tendonitis
• bursitis
• loose bodies
• Osgood-Schlatter disease
• dislocated kneecap
• iliotibial band syndrome
• plica syndrome

Knee Strengthening Exercises

I suggest performing these knee strengthening exercises on both legs, even though you may only have knee pain on one leg. This will allow for equal strengthening and could actually help support the knee even better.

Also, if you experience any pain, please stop performing the knee strengthening exercises, and consult your doctor, physical therapist or trainer to make sure you are performing these leg exercises correctly.

Take it slow. Over time, you will get stronger!

Beginning Workout

Quadriceps Strengthener

Lay on your back. Place a rolled-up towel or a small foam roller beneath the knee.

Activate the thigh muscles in order to straighten the knee, and hold the contraction for five seconds. Release.

Repeat 10 times on each side. This will strengthen the quadriceps, which in turn will strengthen the knee.

Straight Leg Raise

Lay on your back. Stretch both legs out on the floor.

Lift the right leg up to about six inches off the floor, and hold the contraction for 10 seconds. Make sure to keep abs tight.

It may help to place hands underneath you at the lower area of the back for support as you want to avoid arching. Make sure to engage those quadriceps!

This will strengthen the quadriceps and your core, along with the knees. Repeat five times on each side.

Hip Adduction

Lay on your back on the floor. Bend knees, keeping feet on the floor.

Place a small pillow, lightweight ball or foam roller between the knees. Squeeze the legs toward the object you are holding, and hold for five to 10 seconds.

Release, and repeat 10–20 times. This will strengthen the inner thigh muscles that lead to your knees.

Hip Raise

This movement is also a great glute exercise. Lay on your back on the floor. Bend knees, keeping feet on the floor.

Heels should be close to the butt. Pushing off with the heels, lift the hips toward the ceiling, and hold for five to 10 seconds.

Release, and repeat 10–20 times. This will strengthen the hamstring muscles, which support your knees.

Advanced Workout

Squats

Stand with feet hip-distance apart, pelvis slightly tucked. Placing all weight into the heels, squat down as if you are going to sit in a chair, sticking your butt way back. Keep upper body as upright as possible.

Do 10–20 repetitions. If you want a more advanced version, go deeper, but not below the thighs being parallel with the ground.

Single Leg Squat

This one is tough, but over time, you can accomplish it! Stand with feet hip-distance apart. We will start with putting weight on the right leg.

Make sure you focus the weight in your heel. To keep your balance, start with your left toe touching the ground, and focus on something in front of you that is not moving.

When you are ready, begin sitting back on the right leg while raising the left foot and extending the left leg in front of you. Go down as far as you are able while pushing your butt back, as if sitting in a chair.

Return to start. Do 10 on each side.

Step-Ups

Find something that you can safely step up onto, such as the first or second step of a flight of stairs or a fitness bench. Make sure that whatever you step on, it is sturdy.

Start standing with feet hip-distance apart. With your right foot, step up onto the bench or step, and follow with the left foot.

Step back down with the right foot, and alternate feet so the next one will start with the left foot and so forth. Do 20 reps.

Backward Stepping Lunges

Stand with feet hip-width apart. Make sure you have plenty of room behind you.

Step backward with your right foot, and lunge down, making sure that your knee does not extend beyond your ankle. Push off with your heel back to starting position. Repeat on the other side.

Make sure to keep your upper body erect by maintaining good posture. Do 10 on each leg.

Front Stepping Lunges

Stand with feet hip-width apart. Make sure you have plenty of room in front of you.

Step forward with your right foot, and lunge down. Again, make sure that your knee does not extend beyond your ankle, and keep your weight in your heel to maximize the benefits to the working muscles. Then push off with your heel back to starting position.

Repeat on the other side. Make sure to keep your upper body erect and maintain good posture!

Do 10 on each leg.

Knee Anatomy 101

Let’s dig in to a little knowledge about the knee joint area.

The knee is the joint where the bones of the lower and upper legs meet and thus a very significant part of the body. The knee has a pretty big job because it is what allows us to sit, squat, walk and jump because of its hinge-like feature.

While it’s obviously key to sports success, it’s just as key in our daily functions — so it’s no surprise that when the knees hurt, it can affect our daily living.

The knee consists of three bones: the femur, which is the upper leg bone, or thigh bone; the tibia, which is the bone at the front of the lower leg, or shin bone; and the patella, which is the thick, triangular bone that sits over the other bones at the front of the knee, also known as the kneecap.

Cartilage covers the ends of the bones so they can move easily against one another as they are being used in addition to aiding in the ability to absorb shock.

Two groups of muscles support the knees. One is the hamstring, which is the muscle on the back of the thigh. The hamstrings run from the hip to just below the knee and work to bend the knee.

The other is the quadricep, which is the muscle on front of the thigh that runs from the hip to the knee and straightens the knee from a bent position.

Now that you have a bigger picture of how it all works together, it should make sense that having strong muscles and bones to support the knees can help and may completely eliminate pain. That’s where the knee strengthening exercises above come into play.

How to Treat Knee Pain

The American Academy of Orthopaedic Surgeons suggests exercise-based therapy and knee strengthening exercises as the foundation for treating knee osteoarthritis and knee pain-related issues, and if necessary, weight loss should be encouraged for all patients with any sort of knee pain.

It is common for patients to work with a physical therapist who can help determine knee strengthening exercises that are most appropriate for them at certain stages of pain and limited mobility. The Osteoarthritis Research Society International recommends non-pharmacological methods, including patient education programs, weight reduction, coping strategies and exercise programs for treatment, including alternative therapy programs like rolfing.

What specific knee strengthening exercises can be done? First, the reason exercise is so great is because it is important to maintain a range of motion, and to do that, you need the muscles that support the knees to be strong and healthy!

Research shows minor increases in the strength of the quadriceps (by routinely doing quad exercises) can help reduce the risk of knee osteoarthritis and its progression as well as reducing the pain. Exercise can be effective for those suffering from arthritis as well due to the support it provides to the joint area. It is important to choose the right knee strengthening exercises and do them properly.

There are three types of basic therapeutic exercise that may help strengthen the knee area: isotonic, isokinetic and isometric exercise. Of these three, isometric exercise might be the most appropriate and easy to understand for patients and can be easily and safely performed at home or when traveling because it requires no or minimal equipment.

Further, isometric exercise causes the least inflammation and pressure. Isometric exercises are simple to perform and rapidly improve strength.

There are other more advanced, dynamic exercises for knee pain, such as shallow to deep squats, step-ups, weightlifting and leg lifts. You can start off with easier versions of each of these, working your way up to more advanced options as you gain more strength and as a result feel less pain.

The post The Best Knee Strengthening Exercises to Relieve Pain appeared first on Dr. Axe.

It’s no secret that there are a plethora of benefits of exercise, and research continues to unearth more reasons to get moving. For instance, recent studies have found that exercise can help reduce chronic disease, and as little as 10 minutes of exercise a day can make a major impact.

Now, according to research published in May 2023, it appears that people who exercise tend to have a higher pain tolerance than those who are less active or have a sedentary lifestyle.

Exercise for Pain Management

Using the population-based Tromsø Study out of Norway, researchers examined the influence of exercise on pain tolerance. With chronic pain a common problem, this study sought to determine if simply moving the body more could be a natural way to deal with pain.

The University Hospital of North Norway used self-reported data from 10,732 adults on pain tolerance and activity levels, along with follow-up. Pain was measured by putting hands in ice water and having the participants rank their pain on a scale.

What the researchers found was that people who were more physically active had higher pain tolerance than those who were sedentary and that people could increase pain tolerance over time by being physically active.

As TIME reported:

Those with more active lifestyles were found to be more tolerant to pain—and the more people said they exercised over the course of the study, the more their capacity for enduring pain grew. When both survey years were taken into account, those who had increased their levels of physical activity in the interim period reported greater pain tolerance over time. It’s possible, the authors write, that moving more frequently could be used as a “non-pharmacological pathway towards reducing or preventing chronic pain.”

The researchers ultimately concluded:

In conclusion, being physically active (PA) at either of two time points measured 7–8 years apart was associated with higher pain tolerance compared to being sedentary at both time-points. Pain tolerance increased with higher total activity levels, and more for those who increased their activity level during follow-up. This indicates that not only total PA amount matters but also the direction of change. PA did not significantly moderate pain tolerance change over time, though estimates suggested a slightly falling effect possibly due to ageing (sic). These results support increased PA levels as a possible non-pharmacological pathway towards reducing or preventing chronic pain.

This is great news for anyone looking to avoid medication to deal with pain. It’s also great news for people who exercise regularly and should be great motivation for those worried about chronic pain to get moving.

Other Ways to Manage Pain

Other proven ways to help manage pain and increase pain tolerance include:

• Physical therapy and other recovery exercises
• Yoga, acupuncture and tai chi
• Psychotherapy and behavior modification
• Relaxation therapies and self-care
• Essential oils, such as evening primrose
• Certain supplements and other approaches, like capsaicin or Epsom salt baths

The post Study: Exercise May Help Deal With Pain appeared first on Dr. Axe.

When most of us think of stretching, we picture simple static stretches — like bending forward to touch our toes or lifting a bent arm back behind us to stretch our shoulders. There’s a whole other category of stretches, called dynamic stretching, that is a more active form of stretching.

What are examples of dynamic stretches? Some popular ones include leg and arm circles, air squats, and marching in place.

These types of movements help prepare our muscles for exercise. That is why they are recommended as part of an effective warm up-routine.

Studies have found that dynamic stretching before a workout or sport can help avoid muscle injuries, increase joint flexibility and optimize performance.

What Is Dynamic Stretching?

Dynamic stretching refers to any type of stretch that is performed with movement as opposed to holding still in a static position. The goal is to warm up muscles and other tissues, increase blood flow, and improve range of motion and flexibility.

The types of movements involved in dynamic stretching can include:

• swinging
• circling
• lowering and lifting back up
• marching
• stepping
• bouncing

Stretching in general, whether while moving or holding still, offers several main benefits, including improved flexibility and prevention of injuries. These are associated with health perks such as the ability to age more gracefully and remain independent in older age.

Experts categorize dynamic stretches into four main groups:

• Traditional Dynamic Stretching (often the most recommended type): Uses controlled, soft bounce or swinging motions. Intensity of movements are gradually increased but remain slow, gentle and purposeful.
• Active Isolated Stretching (also called Mattes Method): Works by contracting the antagonist or opposing muscle group. Stretches are only held for about two seconds or less.
• Resistance Stretching and Loaded Stretching: Works by contracting and lengthening a muscle at the same time. A muscle is stretched through its entire range of motion while under contraction.
• Ballistic Stretching: Uses momentum generated by rapid swinging and bouncing. Some feel this is a risky way to stretch since the chance for injury is somewhat high.

Dynamic vs. Static Stretching

While both types are beneficial in their own ways, static and dynamic stretches differ from one another based on how they are performed, plus when they are most useful.

The main difference between the two is that dynamic stretching involves movement, while static stretching is performed while holding a fixed position (without movement). When someone is performing a stretch position, such as a seated butterfly stretch or held back bend, that person remains in one position for about 10 to 30 seconds on average.

Static stretching has its own advantages and is often recommended post-workout to help support recovery. For example, static stretches like hamstring, quad and hip flexor stretches are useful for reducing imbalances and muscular compensations that can contribute to strains, pulls and tears, especially when coupled with other tools, such as foam rolling.

That said, static stretching before a workout can actually have some detrimental effects, like potentially reducing strength, power and performance.

Overall experts believe that for warming up or preparation, dynamic stretching is the most effective, while for cooling down, static is the best approach.

Related: What Are the Benefits of Working Out in the Cold? (Plus Safety Tips)

Benefits

1. Increases Flexibility and Range of Motion

Dynamic stretching increases your range of motion and flexibility by making soft tissues longer and less stiff. “Tissues” refer to parts of your body including your ligaments, joints and muscles, all of which allow you to move.

Performing dynamic stretches leads to warmed-up muscles, better blood flow and improved “dynamic flexibility.” An article in published in the Journal of Physical Education and Recreation describes it as “the ability to use a range of joint movement in the performance of a physical activity at either normal or rapid speed.”

2. Can Help Improve Exercise or Athletic Performance

Stretching helps prepare the body for activity or sports. That is why dynamic stretching is considered an important component of a warm-up routine.

It’s especially beneficial for athletes who participate in sports that require rapid or explosive movements, such as sprinting, jumping and throwing.

It can help improve performance in things like vertical jumps and short sprints that require balance and speed — plus it can enhance power and increase coordination.

3. Useful for Preventing Injuries

Because an effective warm-up can reduce stiffness and tightness of muscles and joints, it can help prevent injuries like pulls and strains, as well as aches and pains following exercise. Ideally, it’s best to combine both dynamic and static stretches (before and after your workout, respectively) for the greatest injury prevention.

Examples of Dynamic Stretches

A proper warm-up ideally includes about five to 10 minutes of low to moderate dynamic stretching. Aim for 10 to 12 repetitions of each movement below.

This is appropriate before exercising or before participating in sports like swimming, jogging or cycling.

For sports that require throwing and hitting (such as football, baseball, tennis, hockey and lacrosse), be sure to warm up all parts of the body while stretching, especially the lower and upper body as well as the core, which are all heavily involved.

To warm up before a general workout:

What are the best dynamic stretching exercises to do before a workout? Try these, which target different parts of the body, such as the shoulders, neck, legs, back and core:

• Neck twists
• Ankle twists
• Torso twists
• Leg and arm swings
• Walking lunges
• Air squats

For runners (or those playing sports like track-and-field, soccer, rugby or football):

One of the most common running tips, especially for beginners, is to make sure to stretch before and after running. It’s especially important to warm up muscles in the legs and hips, including the hamstrings, quads and hip flexors.

Here are some pre-workout running stretches to incorporate:

• Leg swings
• Walking lunges and side-step lunges
• Hamstring stretches, such as “moving standing forward stretches” (keep your front foot flexed and back heel on the ground with toes facing up, then gently lean forward and back) or laying down hamstring stretch (lifting one leg and gently pulling it back and forth toward you)
• High knees (brining your knees up and in toward your abdomen/chest) or leg kicks (reach your arm to the side, then kick your leg up and out toward your palm)
• Hip flexor stretches, such as a deep hip stretch with a twist (similar to a lunge but your hips are lower and back knee may touch the ground)
• Laying down hip/leg abduction lifts (while on your side) or clam shells

To target your upper body:

• Neck rolls
• Lower back stretches, such as “child’s pose” or “cat-cow “(a yoga pose done on all fours while you lift and lower your chest and tailbone)
• Wide arm circles
• Behind-head tricep stretches
• Shoulder rolls
• Assisted push-ups

To target your lower body:

What are dynamic stretches for your lower body?

• Hip flexor stretches, such as laying down knee-to-chest movements
• Walking lunges with torso twists
• Small hip circles
• Squats or jump squats (more advanced)
• High knees or leg kicks
• Moving glute bridges

Risks and Side Effects

One of the main dangers and disadvantages of dynamic stretching is that it can be easy to push yourself too far and potentially strain something. Ballistic stretching, for example, can force the body part beyond a healthy and helpful point.

It’s important to approach this type of warm-up in a gentle, controlled way.

Always be sure to start off slowly, and listen to your body rather than aggressively moving or pushing your muscles and joints too far. You can repeat all of your stretches in second or third sets if you have the time, which will give you the chance to boost the intensity.

Overall, less is usually more.

To prevent injuries, don’t push your joints past their normal range of movement or do anything that causes pain.

Conclusion

• Dynamic stretching is the type that involves movement rather than holding a fixed position. It’s often done as part of a warm-up and helps warm, lengthen and loosen soft tissues like muscles and joints.
• It can help improve flexibility, range of motion, power, sprints, jumps, performance and recovery.
• What are five dynamic exercises? Examples include leg and arm circles, walking lunges, high knees, torso twists, and air squats.
• Experts believe that for warming up or preparation, dynamic stretching is the safest and effective option, while for cooling down, static stretching is the best approach.

The post Dynamic Stretching Benefits, Exercises & Examples to Improve Workout Performance appeared first on Dr. Axe.

Why should you read an article about iliotibial band syndrome? Well, if you’re a runner, the chances of you having iliotibial band syndrome at some point is quite high since it’s the second most common running injury. (1)

If you’re not a runner but regularly engage in physical activity that involves repetitive knee motion, then you’re also at risk. What if you never engage in any athletic activities? If you currently have knee pain or lower back pain, it could be caused by your IT band not working optimally.

You definitely want to avoid iliotibial band syndrome (ITBS) since it can keep a you on the sidelines for weeks or even longer. Get to know the signs and natural ways to treat and prevent this painful condition today — like stretching your IT bands and glutes!

What Is Iliotibial Band Syndrome? 

The iliotibial band (ITB or IT band) is a thick band of fascia that runs down the outside of the thigh from the pelvic bone to just below your knee on the tibia (shin) bone. Where the ITB passes the knee, there is a water-filled sac called a bursa. The bursa functions like a water balloon to reduce friction and wear of the ITB against the bony bump of the outer knee. Iliotibial band syndrome takes place when the ITB becomes swollen and irritated from rubbing against the bone on the outside of your knee.

The ITB’s primary function is to control and decelerate the adduction (inward movement) of the thigh when the heel strikes the ground, as during running. The ITB crosses two joints, the hip and the knee joints, so it can be involved in problems in both areas. The ITB is most commonly implicated in knee pain issues but is also involved in the development of some forms of “snapping hip” and in trochanteric bursitis.

Typically, iliotibial band syndrome results from an overuse injury, seen most commonly in long-distance runners and other athletes whose sports require a great degree of knee bending. The condition is also commonly seen in cyclists, soccer and tennis players, skiers, and weightlifters (especially those doing power-lifting moves, such as squats).

Natural Treatments & Prevention of Iliotibial Band Syndrome

Surgery is rarely necessary to treat iliotibial band syndrome. As with many acute and chronic inflammatory conditions, surgery is considered the last resort. Plus, there are many things you can do yourself to heal and prevent iliotibial band syndrome.

1. Walk First

Before engaging in running, biking or another knee-bending exercise, walk a quarter- to a half-mile. This helps warm up your whole body, especially your legs, for more strenuous exercise. (2) This is one of the best running tips for beginners and for anyone dealing with ITB pain.

2. Rest

One of the best and easiest things you can do for iliotibial band syndrome once you have it is to rest. The condition typically improves when the activity that provokes pain is avoided. If you feel pain on the outside of your knee, you should take a few days off from your usual exercise and decrease your mileage/length of workout when you return.

In the majority of runners, resting immediately prevents pain from returning. If you don’t give yourself a break from running, iliotibial band syndrome can become chronic.

3.  Stretching & Strengthening

Consistently stretching the iliotibial band, hamstrings, quadriceps and glutes is one of the best things you can do to prevent and treat iliotibial band syndrome.

One study in the Journal of Chiropractic Medicine even showed that a runner’s low back and sacroiliac pain seemed to originate from a dysfunctional iliotibial band. This case illustrates how important it is to consider iliotibial band tightness as a possible cause of low-back and sacroiliac pain and that proper management may need to include stretching of the iliotibial band. (3)

Strengthening the hip abductor muscles has also been shown to be helpful for ITBS. A study in the Clinical Journal of Sport Medicine showed that long-distance runners with ITBS have weaker hip abduction strength in the affected leg compared with their unaffected leg and unaffected long-distance runners. Additionally, symptom improvement with a successful return to the preinjury training program parallels improvement in hip abductor strength. (4)

4. Running Modification & Gait Analysis

Try to run on flat surfaces, avoiding concrete surfaces as much as possible. When running on a track, change directions repeatedly. You can also try wearing a bandage or knee sleeve to keep the bursa and ITB warm while you exercise.

Modification of a runner’s actual way of running — aka his or her gait — has also proved to be very helpful for iliotibial band syndrome. Gait analysis is a common and very helpful way to alleviate ITB issues.

One study of a 36-year-old female runner with a diagnosis of left knee ITBS, whose pain prevented her from running greater than three miles for three months, showed how a change to her gait directly led to her recovery from iliotibial band syndrome. This subject’s foot strike and vertical displacement were evaluated and improved during the course of study.

These changes to her gait led to complete recovery from knee pain six weeks later. She was able to run up to seven miles with comfort and an improved feeling of strength by implementing her new gait and running form. (5)

5. Ice & Heat Therapy 

Both cold and hot self-care can help your iliotibial band heal. Use a heating pad or hot water bottle on the painful area to warm the area up before activity. Then, use ice following activity to decrease the possibility of pain. (6) You can apply ice to the painful area for 15 minutes every two to three hours. Do not apply ice directly to your skin.

6. Physical Therapy

Physical therapy is routinely prescribed for iliotibial band syndrome. The goals of physical therapy include targeted increases in flexibility and strength associated with some of the intrinsic factors contributing to the syndrome. Stretching the ITB, hamstrings and the quadriceps is crucial. Strengthening the hip abductors is also important. (7)

One treatment that some physical therapists can perform for IT band pain relief is dry needling, which has been shown to help.

7. Rolfing

Rolfing is known for its ability to improve athletic ability. Rolfing for athletes focuses on changing their limiting physical behavior and educates them on how to use gravity in their favor. It can help athletes of all degrees gain improved physical ability by improving posture, lengthening constricted muscle fibers, relaxing areas of tension and improving ease of motion.

By helping the muscles operate more efficiently, rolfing increases the body’s ability to conserve energy and develop more economical and refined patterns of movement for athletic activities, as well as everyday activities — and it helps prevent your IT bands from getting overowrked. (8)

8. Foam Rolling

Foam rolling is a commonly prescribed remedy for iliotibial band syndrome. However, it can actually cause more harm than good if you’re trying to work directly on an ITB that’s already inflamed. If you do this, you can actually increase inflammation of the ITB.

Instead, work on the primary muscles that attach to the IT band first, especially the gluteus maximus (the largest muscle in the buttocks) and the tensor fasciae latae (a muscle that runs along the outer edge of the hip).

9. Check Your Footwear

Always make sure your shoes aren’t worn along the outside of the sole. If they are, you need to replace them stat. Worn-out sneakers definitely negatively affect you if you’re a runner, and they affect you negatively even if you just use your shoes to walk from place to place.

10. Specific Changes for Cyclists & Runners 

Bicyclists can often benefit from a custom fit of their bikes. More specifically, lowering the seat slightly is often enough to avoid critical impingement of the iliotibial band against the femur, which occurs at about a 30-degree angle of knee flexion (bending). Adjusting the foot position on the cycle pedals may be helpful as well.

Runners can benefit from avoiding unidirectional running on banked surfaces (like an indoor track, beach or graded roadside) and avoiding intervals, track workouts and hills. (9)

Symptoms of Iliotibial Band Syndrome 

How do you know if you have iliotibial band syndrome? The easiest way to tell if you have ITBS is to bend your knee at a 45-degree angle. If there is a problem with your IT band, then you’ll feel pain on the outside of the knee when bending the knee at this angle.

Doctors can also perform an MRI to confirm that you have iliotibial band syndrome. Typically, X-rays show negative results while an MRI can reveal if there is a thickening of the iliotibial band, which results from inflammation. (10)

Other common signs of iliotibial band syndrome:

• Pain, tenderness, swelling, warmth or redness over the iliotibial band at the outer knee (above the joint) that may travel up or down the thigh or leg.
• Initially, pain at the beginning of an exercise that lessens once warmed up.
• Eventually, pain that is felt throughout the activity, worsening as the activity continues and potentially causing the person to stop in the middle of exercising or competing.
• Pain that is worse when running down hills or stairs.
• Pain that is felt most when the foot of the affected leg hits the ground.
• Possibly, a crackling sound when the ITB or bursa is moved or touched.

Causes of Iliotibial Band Syndrome

This injury is most often the result of overuse, especially for runners and cyclists. The longer distance you run or cycle, the more likely you are to experience this syndrome. For these two physical activities, bending the knee over and over again can create irritation and swelling of the iliotibial band.

Other causes include (11):

• Being in poor physical condition, including a lack of strength and flexibility, especially a tight iliotibial band
• Not warming up before exercising
• Having bowed legs
• Having arthritis of the knee(s)
• Poor training techniques, including sudden changes in the amount, frequency or intensity of workouts, as well as inadequate rest between workouts

Complications & Precautions of Iliotibial Band Syndrome

Iliotibal band syndrome is typically curable within six weeks if treated appropriately with conservative treatment and resting of the affected area. Without appropriate treatment and an adequate amount of time for rest, prolonged healing time is required for iliotibial band syndrome.

In additional, having a chronically inflamed ITB and bursa can cause persistent pain with activity that may progress to constant pain. Recurrence of symptoms is likely if activity is resumed too soon or workouts are not modified appropriately once resumed after a period of rest.

ITBS Action steps

The biggest takeaway is listening to your body, particularly when you regularly engage in running, cycling and similar exercises. If you feel pain, the first step is to rest and find the cause of the issue. From there, you must ease back into exercise when your body tells you’re ready.

Of course, the best treatment is prevention. If you follow these 10 techniques, you stand a better chance of avoiding iliotibal band syndrome altogether, particularly by stretching and strengthening your muscles, warming up properly before jumping in to your workout, and resting between workouts.

So pay attention to the details and hear what you’re body is telling you. It not only can help you heal from ITBS, but it can also help prevent it!

Read Next: How to Stretch IT Bands and Glutes

The post Iliotibial Band Syndrome: the Cause of Your Knee Pain? appeared first on Dr. Axe.

This commonly occurs when someone is recovering from an injury. Frozen shoulder sometimes occurs when someone is wearing a sling or cast, healing from surgery, suffering from arthritis or experiencing a limited range of motion for another reason, such as a result of a sedentary lifestyle.

The American Academy of Orthopedic Surgeons estimates that between 2 to 5 percent of the adult population experiences frozen shoulder at any given time. (1) Most people develop frozen shoulder in stages and experience persistent muscle or joint pain, along with stiffness, for several months or more.

It’s not uncommon for frozen shoulder to last for up to a year if left untreated, which can make it hard to exercise, sleep normally and go about other normal life activities pain-free. Usually, the longer shoulder pain persists, the more limited mobility becomes. This only tends to make frozen shoulder pain worse in the long run.

Early treatment of frozen shoulder using targeted shoulder exercises, stretches and natural anti-inflammatory applications can help control symptoms and prevent worsening stiffness. Harvard Medical School calls shoulder stretching exercises “the cornerstone of treating frozen shoulder.”

Older people, and those with other medical conditions related to high levels of inflammation (like diabetes or thyroid problems), are more likely to experience frozen shoulder, so controlling these conditions through a healthy lifestyle also helps lower the risk for injury and complications.

Frozen Shoulder Symptoms

The most common symptoms of frozen shoulder include:

• stiffness in and around the shoulder; this usually happens in one shoulder at a time (not both) and is more likely to return in the same shoulder. However, the American Physical Therapy Association reports that people who have had a frozen shoulder in one arm have about a 20 to 30 percent chance of developing it in the other arm as well. (2)
• muscle, joint and bone pain in and around the shoulders or arms
• limited range of motion
• having trouble moving and using the shoulders or arms normally (such as having trouble reaching, getting dressed, driving, holding objects in front of you, carrying things and sleeping normally) (3)

The majority frozen shoulder cases typically develop gradually, with symptoms becoming worse over several weeks or months. Doctors usually categorize frozen shoulder progression into three to four stages, each one which typically lasting 1 to 3 months and causing different levels of pain and stiffness. The symptoms of frozen shoulder depends on which stage they are in.

The Hospital For Special Surgeries in New York City categories the four stages of frozen shoulder as:
the initial “pre-freezing stage,” the “freezing stage,” the “frozen stage” and the final “thawing stage.” (4) In the freezing stage, movement of the shoulder is limited and the area around the shoulder starts causing noticeable pain. The pain can decrease during the freezing stage, but stiffness can really set in at this point and even become severe.

The frozen Stage is characterized by a stiff shoulder, but it’s no longer painful at rest. The thickness and scarring of the shoulder capsule limits range of motion and causes pain during stretching or reaching. During the final thawing stage, range of motion in the shoulder can improve, but pain might still come and go, especially at night or when putting pressure on the shoulder socket.

5 Natural Treatments for Frozen Shoulder

Some doctors choose to treat very painful cases of frozen shoulder with steroids (like corticosteroids), numbing medications or painkillers, and rarely, even arthroscopic surgery to loosen the inflamed joint capsule. When pain becomes very bad, you can use an over-the-counter painkiller temporarily (like ibuprofen) to help you heal and go about your day normally. Ultimately, though, you want to focus on resolving the underlying condition to prevent pain from returning.

A natural approach to treating frozen shoulder involves gradually improving range of motion through practicing safe and targeted exercises, stretching the shoulder, using natural pain-killing treatments, and lowering inflammation. The University of Washington Orthopedics and Sports Medicine Department reports that “most stiff shoulders can be managed successfully by a simple exercise program conducted by the patient in their own home.” (4)

1. Heat and Stretch the Shoulder

Before starting shoulder exercises for frozen shoulder, make sure to warm up your shoulder in order to boost blood supply in the affected area and prevent further injuries. Patience is key when it comes to treating a frozen shoulder, so give yourself time to heal and progress slowly. The goal is to gently, safely and progressively get the shoulder moving again, but this can sometimes take months, so don’t rush.

Some of the most effective ways to stretch and warmup the shoulder include applying heat for 10 to 15 minutes, taking a warm shower or bath (including one with Epsom salt) and starting to gently move the shoulder in small circular motions if possible. You can create your own heat pack or using a commercial heating pad.

While stretching the shoulder, you want to focus on slight tension and soreness, but not doing too much too soon. A good way to judge the intensity is to pay attention to soreness once you’re done stretching: it should go away in about 15 minutes. Make sure to relax and allow your muscles to loosen so that the stretch is being applied to soft (not tense and tight) tissue. To begin gently bringing more motion and flexibility to your stiff shoulder, try slowly practicing some of these simple shoulder stretches and movements 2 to 3 times daily:

• sit or lie down and lift your arm straight above you
• practice externally rotating the arm by opening and closing a cabinet or door
• lie down and make a “T” shape by bringing your arms outward and to the floor

2. Exercises to Improve Shoulder Mobility

After warming up the stiff shoulder and making sure to stay relaxed (deep breathing can help here), researchers from Harvard Medical School recommend you complete the following series of shoulder/arm exercises described below. (5) Stretch and move your shoulder to the point of feeling mild tension, but back off if you start to experience considerable pain. For the first couple weeks, work on improving flexibility and mobility, then you can move on to adding resistance to improve the strength of your shoulder.

• Pendulum stretch: Relax your shoulders and stand; allow the affected arm to hang down. Start to swing the arm in a small circle about 10 times in each direction. Do this once daily to start, and decrease as you start to notice stiffness. Add more repetitions or complete more than one set each day. You can also work on adding a small amount of weight (holding a 3- to 5-pound dumbbell in your hand) or increasing the diameter of your arm swing slowly. This opens the shoulder more.

• Towel stretch: Take a small towel (about 3 feet long) and hold each side with your hand, bringing the towel behind your back and grabbing the opposite end with your other hand. Pull the top arm upward to stretch your shoulders, while also pulling the other arm downward. Complete this stretch 10 to 20 times daily.

• Finger walk: Stand in front of a wall with your fingertips on the wall at waist level, keeping your arm slightly bent. Slowly walk your fingers up the wall, working on lengthening the arm upward as far as you comfortably can. Repeat from the beginning and perform 10 to 20 times a day.

• Cross-body reach: Use your good arm to lift your affected arm at the elbow, and bring it up and across your body so you can hold a stretch in the whole arm for 15 to 20 seconds. Do this 10 to 20 times per day, working on reaching further across your body as mobility increases.

• Armpit stretch: Place the affected arm onto a shelf about breast-high (a counter top is a good place to practice). Slightly bend and straighten your knees to open up the armpit, coming into a squat and bending a bit deeper each time, up to 20 times daily.

• Outward and inward rotation: These strengthening and rotation exercises use added resistance and should be done once mobility is improving and pain is decreasing. Make sure you warm up and stretch the affected shoulder first. For outward rotation and strength, hold a rubber exercise band between your hands and rotate the lower part of the affected arm outward 15 to 20 times. For inward rotation, hook one end of a rubber exercise band around a doorknob and pull the band toward your body 15 to 20 times daily.

3. Physical Therapy

While these exercises described above are simple enough to perform at home, if pain continues and makes it hard to move around or work normally, see a physical therapist who can assign specific exercises and stretches to improve your range of motion, strength and flexibility. For some people, 4 to 12 weeks of physical therapy is necessary to overcome frozen surgery, at which point range of motion usually returns to normal.

4. Numbing Pain Naturally

As you’ve probably gathered by now, continuing to move your frozen shoulder gradually is the key to treating the condition. However, this can cause some pain and discomfort. Rather than relying on drugs, you can help control pain naturally with holistic homemade treatments for frozen shoulder such as essential oils and other muscle relaxers.

Try using peppermint oil on your affected shoulder to boost circulation, reduce inflammation and reduce pain. Massage therapy, physical therapy, magnesium cream and acupuncture might also help control swelling and improve range of motion.

5. Lowering Inflammation & Preventing Complications

To help control inflammation long-term and prevent injuries from reoccurring, focus on eating a healing diet and taking anti-inflammatory supplements that aid in improving recovery. Anti-inflammatory supplements and herbs include: turmeric, omega-3 fatty acids, magnesium and CoQ10.

Foods that help fight inflammation include all sorts of fresh veggies and fruit, probiotic-rich foods (yogurt, kombucha, kefir and cultured veggies), grass-fed beef, wild-caught fish, cage-free eggs and healthy fats like nuts, seeds, avocado, coconut and olive oil. Try to also limit other factors that contribute to inflammation, such as high levels of mental stress, being overweight or obese, sitting for long periods, cigarette smoking, chemical or toxin exposure, and high amounts of exposure to vibration from vehicles (for example, being a truck driver for a living).

What Causes Frozen Shoulder?

Risk factors for developing frozen shoulder include: (6)

• being over the age of 40; frozen shoulder affects people between 40 and 70 most often
• healing from an injury or surgery that limits normal range of motion of the shoulder and arm
• having hormonal imbalances, including a thyroid disorder or recently going through menopause
• being a woman; researchers estimate that up to 70 percent of adults with frozen shoulder are women. (8) Researchers believe that hormonal imbalances are one reason why more women experience frozen shoulder than men
• recovering from a stroke or cervical disc disease that affects the nerves around the shoulder
• not moving your arm due to other pain or injuries (such as arthritis, a rotator cuff tear, bursitis or tendonitis)
• having a pre-existing inflammatory medical condition, including heart disease or diabetes
• recently undergoing open heart surgery or spinal surgery
• having high levels of inflammation, due to factors like eating a poor diet and living a sedentary lifestyle

Frozen shoulder is caused by a lack of movement and flexibility around the shoulder, along with inflammation of the shoulder capsule, joints and ligaments. The “capsule” of the shoulder joint contains ligaments that hold the shoulder bones together and help with normal motion and movement, but the capsule can become inflamed due to injury, overuse,  surgery or for other reasons that impair the shoulder bones’ ability to glide within the joints. As the shoulder capsule thickens and tightens, it constricts the joints of the shoulder joint even more and makes movement very painful. (8)

Because inflammation associated with frozen shoulder starts out by causing pain, it usually results less movement. This kicks off a downward spiral, contributing to less movement and even more stiffness. In this way, unfortunately, frozen shoulder sometimes become a vicious cycle: initial pain and reduced mobility causes stiffness, which only causes further reduced mobility and pain. This is exactly why stretching and exercising the frozen shoulder helps prevent and resolve the condition.

Frozen Shoulder vs. Bursitis: What’s the Difference?

Bursitis is another inflammatory condition affects the shoulders and causes similar symptoms to frozen shoulder. However, bursitis is not limited to the shoulders and can also affect any of the small, fluid-filled sacs (bursae) located in between bones, tendons and joints. Bursae normally act like natural cushions between the bones and help with shock-absorption and movement, but they can sometimes become inflamed and cause pain in the process, especially in joints of the shoulders, knees, elbows and hips.

Older people, those with rheumatoid arthritis, gout symptoms or diabetes are most likely to have bursitis. (9) It’s also most common to develop bursitis around joints that perform frequent repetitive motions, and shoulders certainly fall into this category. Shoulders are one of the most overused and susceptible body parts when it comes to injuries and inflammation.

If your job requires you to lift heavy objects and use your shoulders or arms frequently, or you play sports or enjoy hobbies that put stress on your shoulders (such as playing tennis, gardening, playing an instrument, golfing or playing basketball), than you’re more likely to develop inflammatory muscle aches and joint pains including bursitis or frozen shoulder at some point.

Treatment for bursitis and frozen shoulder are mostly the same and focus on taking pressure off the shoulder joints and bones, resting the area, reducing inflammation and giving yourself a break from strenuous activities and repetitive shoulder movements. These steps help protect the shoulder from further trauma or damage, and within a few weeks pain and stiffness usually subside.

Staying Active: Exercise Following a Frozen Shoulder

After several weeks or months of stretching and exercising the frozen shoulder, you can likely return to exercising more formally. It’s always a good idea to check with your doctor before resuming exercise, and even once you return to normal activities, make sure to keep an eye on your symptoms and pain. To get the most benefits from exercise, always make sure to warm up, stretch and cool down, and lower your intensity if you notice shoulder pain returning.

Experiencing a frozen shoulder might deter you away from exercising or keeping up with hobbies you enjoy, but remember that a sedentary lifestyle and immobilization of the arms is one of the leading causes of frozen shoulders in the first place. (10) Regular exercise actually helps keep your joints supple and prevents injuries when done safely. Exercise has a natural “lubricating” effect on joints and tissue, plus it moves lymphatic system fluid through your body and boosts immune function — which is why the saying goes “if you don’t use it, you lose it!”

When the time is right, try returning to formal exercise and focus on also getting aerobic exercise each day. Brisk walking, jogging or running, cycling, circuit training or burst training, swimming, water aerobics and climbing stairs are good ways to keep inflammation down, improve circulation and fight the effects of aging.

Final Thoughts 

Frozen shoulder is also called adhesive capsulitis and is often caused by a lack of movement and flexibility problems around the shoulder. This common condition generally only affects on shoulder at a time and develops gradually. Hallmark symptoms include shoulder stiffness, along with muscle, bone and joint pain in the shoulder. Limited range of motion and trouble moving through a normal range of motion are also common symptoms.

Since lack of movement is a common cause, people recovering from certain injuries, broken bones or surgeries are at a particular risk for frozen shoulder, although inflammatory conditions and hormone imbalances also play a role, particularly among women.

Luckily, specific stretches and gentle exercises are very effective in treating frozen shoulder, although physical therapy is sometimes required when at-home care doesn’t work.

Read Next: Homemade Muscle Rub

The post Frozen Shoulder Exercises + Natural Treatment appeared first on Dr. Axe.

It’s likely that most of us are unaware of just how important the shoulder is. Well, that is until you injure it. A shoulder that is in pain of any sort, including rotator cuff pain, can cause daily activities such as brushing your teeth, taking a shower, getting dressed, combing your hair and even sleeping very difficult and frustrating.

And if fitness is important to you, having a rotator cuff tear — like suffering from frozen shoulder syndrome — can make even the smallest amount of exercise more challenging and possibly painful.

The human shoulder is made up of a somewhat complicated system of bones, joints, connective tissues and muscles that provide the support needed for the arm to function properly. It’s believed that the upper extremities can acquire more than 1,600 positions within a three-dimensional space at the shoulder joint. As long as the shoulder is working properly, complicated activities like throwing a ball, shoveling snow, raking the leaves, climbing, lifting weights, and swimming not are possible but fun. A well functioning shoulder is vital to our activities!

In fact, chronic shoulder pain, which lasts more than a few weeks to a few months, is the most commonly reported upper extremity problem in athletes, both recreational and professional. (1)

What Is the Rotator Cuff Exactly?

The rotator cuff is a group of tendons and muscles that are located in the shoulder and upper back area, connecting the upper arm to the shoulder blade. The tendons of the rotator cuff provide stability to the shoulder area and the muscles allow the shoulder to rotate.

Your shoulder is made up of three bones: your upper arm bone that is called the humerus, your shoulder blade known as the scapula, and your collarbone that is named the clavicle. The shoulder is a ball-and-socket type joint where the ball, or head, of your upper arm bone fits perfectly into a shallow socket in your shoulder blade area.

The rotator cuff tendons and rotator cuff muscles play a pretty important role since they are what keeps the arm in the shoulder socket. There is a network of four muscles that come together as tendons to form a covering around the head of the humerus and that is what we call the rotator cuff. The rotation and ability to lift the arm comes from the rotator cuff, so as you can imagine, when it is causing pain, it can be rather debilitating and very frustrating.

The muscles in the rotator cuff include the teres minor, the infraspinatus, supraspinatus and the subscapularis. There is also what is known as a lubricating sac, or bursa, which is located between the rotator cuff and the bone on top of your shoulder called the acromion. The bursa is what allows the rotator cuff tendons to freely move and glide as you engage your arm in any motion or activity. When the rotator cuff tendons are injured or damaged, this bursa can also become inflamed and painful. (2) (3)

Common Rotator Cuff Injuries & Causes

There are many common causes of rotator cuff pain and/or injury, which is typically a torn rotator cuff, such as falling or being hit in the shoulder, such as in football or rugby but also unexpectedly falling during an activity. Overuse from repeated actions, such as lifting, painting, cleaning windows, swimming, swinging a tennis rack or golf club, or throwing a baseball, are common causes as well. Unfortunately, issues can also show up from natural wear and tear that comes from aging.

A rotator cuff tear is one of the most common injuries suffered from the shoulder area and is specifically an injury or tear to the rotator cuff tendon. Symptoms may include weakness and/or pain in the arm and is a common cause of pain and disability among adults. It has been reported that in 2008, close to 2 million people sought medical advice and/or treatment from a doctor for a rotator cuff problem in the U.S. alone. (4)

Besides a rotator cuff tear, rotator cuff pain can also be causes be these problems:

• Rotator cuff tendonitis is the repetitive overhead use of the arms during activities such as gardening, raking, carpentry, house cleaning, shoveling, tennis, golf and throwing. (5)
• Rotator cuff impingement is when the tendons of the rotator cuff are squeezed between the humerus and a nearby bone called the acromion. (6)
• Frozen shoulder occurs when the humerus adheres to the shoulder blade, causing shoulder pain and stiffness.
• Subacromial bursitis happens when there is inflammation of the small sac of fluid, called the bursa, that cushions the rotator cuff tendons from a nearby bone called the acromion. (8)

Symptoms of Rotator Cuff Problems

An injury to the rotator cuff area can make it very painful and annoying to lift your arm out to the side. Tears that happen suddenly usually cause intense pain right away, indicating that there is a problem. There may even be a snapping sensation and immediate weakness in your upper arm area. When one or more of the rotator cuff tendons is torn, the tendon no longer fully attaches to the head of the humerus. Most tears typically occur in the supraspinatus muscle and tendon; however, other parts of the rotator cuff may be involved in an injury.

Tears that develop slowly over time due to overuse also cause pain and arm weakness. You may feel pain in the shoulder area when you lift your arm to the side, or you may feel pain that moves down the arm. The pain may be mild and only noticeable when performing common activities that require you to lift your arm over your head. Eventually, the pain may become more noticeable, even when the arm is at rest. Some of the most common symptoms of a rotator cuff tear include:

• Pain at rest and at night, particularly if lying on the affected shoulder
• Pain when lifting and lowering your arm or with specific activities
• Weakness when lifting or rotating your arm in different directions
• Crepitus, which is a grating sound or sensation produced by friction between the bone and cartilage or a crackling sensation when moving your shoulder in certain positions

Rotator Cuff Tests, Analysis & Conventional Treatment

There are a few different ways to assess issues that may be occurring with the rotator cuff such as magnetic resonance imaging commonly known as a MRI, a CT scan, traditional X-rays, a physical exam, ultrasound, arthrogram or a simple painful arc test. (9)

There are many treatments available such as anti-inflammatory pain medications, sports and fitness tape, cortisone injections, and surgery. But while an injection of a local anesthetic and cortisone may be helpful and provide some profound immediate relief, it ‘s temporary and probably masks the problem more than anything.

Cortisone is an effective anti-inflammatory medicine, but it comes with possible side effects: effects to the color of the skin where you get the shot, infection, bleeding from broken blood vessels that may occur within the skin or muscle, soreness, aggravation of the inflammation in the injured area because of reactions to the medication (post-injection flare), and weakened or even ruptured tendons. (10) (11)

11 Natural Treatments for Rotator Cuff Pain and/or Injuries

A study of serious injury of the rotator cuff of young athletes through contact sports shows that through the proper treatment, most can get back to a normal routine to include sports. However, early identification and efficient management are critical to achieve the best results, according to the medical journal Sports Health. “These injuries may initially be dismissed as brachial plexus neuropraxias or cuff contusions, particularly in the football population. If overlooked, the rotator cuff tear is likely to progress and may become irreparable by the time of diagnosis.” (12) 

But rather than opt for steroid injections or even surgery, I strongly encourage you to take advantage of the following 11 natural treatments. In fact, it’s been reported that approximately 50 percent of patients are relieved of pain and experience improved function in the shoulder through non-surgical methods of treatment. (13) Especially keep in mind that strength building through physical therapy and special exercises (see next section) may be required to regain normal shoulder function.

1. Ice

If you know that you’ve injured yourself, make sure you apply an ice pack to the area immediately afterwards. This will reduce inflammation and swelling (and hopefully your rotator cuff pain).

If the ice pack or bag is extremely cold, cover the shoulder with a thin towel or clean cotton T-shirt. Apply for 15 minutes every other hour for the first few hours, and then three times a day until you’re free of pain — this including after any physical therapy or exercising.

2. Rest & spend less time doing normal activities

Often, the initial step to any injury, or even potential injury, is rest. Rest could include more sleep as well as limiting overhead activities. Your doctor may also prescribe a sling to help protect the shoulder area by keeping it still. This can also help you avoid trying to use it during this rest period.

Overall, for healing to occur, the inflammation needs to be reduced. One of the ways to do that is to avoid activities that cause shoulder pain. If you have rotator cuff pain or an injury and continue using the shoulder, even if there isn’t increasing pain, you can cause even more damage. For example, a rotator cuff tear can get bigger and more inflamed over time.

3. Ultrasound 

To speed blood flow to the damaged tissue, reduce inflammation and increase healing, an ultrasound can heat up deep tissue and address rotator cuff pain. (14)

4. Heating pad

Related to the above fact that heat can improve healing, a physical therapist may also use a moist heating pad for 15 to 20 minutes before exercise, and it can be useful to do this at home, too. (15)

5. Physical therapy

Overall, physical therapy and occupational therapy may be the best treatments long-term and could get you back to a normal routine and restoration much faster than steroid injections and/or surgery. Evidence through clinical trials suggest that physical therapy with prescribed exercises can help provide healing of conditions such as shoulder impingement, rotator cuff tendinopathy, rotator cuff tears, glenohumeral instability, adhesive capsulitis and stiff shoulders when applied to rehabilitating patients. (16)

Physical therapy involves various exercises that can improve flexibility and strength of the other muscles in the rotator cuff, ultimately providing support to help it heal. Occupational therapy is somewhat similar to physical therapy in terms of the end results, but occupational therapy for rotator cuff injuries focuses on day-to-day activities that require basic shoulder movements. Over time, this strengthens and supports the rotator cuff area and can provide natural healing. (17)

6. Anti-inflammatory foods & natural painkillers

While drugs like ibuprofen can reduce pain and swelling, they’re also dangerous. So when possible opt for non-synthetic methods such as avoiding highly inflammatory foods. Consider anti-inflammatory foods that will help you heal much faster while providing other useful benefits to your health. There are some great natural painkillers for shoulder pain and tendonitis in the rotator cuff that can be very useful as well.

7. Essential oils

One such natural painkiller is peppermint essential oil. By applying a peppermint essential oil rub twice daily, you can provide the rotator cuff with natural healing alternatives. Peppermint oil is a very effective natural painkiller and helps relax the muscles. Simply blend it with coconut or almond oil and rub onto the affected area.

Other effective anti-inflammatory oils include arnica, evening primrose and lavender oils.

 8. Strengthening

As noted above, specific exercises can help restore movement and strengthen your shoulder and the muscles and tendons that support it. I have provided a great exercise program below that includes strengthening exercises for the shoulder area. The goal is to strengthen the muscles that support your shoulder so that you get much needed pain relief while preventing additional injury to the area.

9. Stretching

The other side of the rehab coin to strength moves is stretching exercise. This can help improve flexibility and range of motion but keep in mind that it takes time and your commitment to performing these exercises 1–2 times per day/3–4 times per week. Also, while you are likely to feel discomfort, if you feel any pain when performing these exercises, please stop immediately and consult your doctor.

10. Acupuncture

A 2012 study done by Memorial Sloan-Kettering Department of Epidemiology and Biostatistics aimed to determine the effect of acupuncture for four chronic pain conditions: back and neck pain, arthritis, chronic headache and shoulder pain.

The researchers reviewed clinical trials involving over 17,000 patients, and the results showed that patients receiving acupuncture had less pain than patients in the placebo control group. (18) The conclusion was that acupuncture is effective for the treatment of chronic pain and is “more than just a placebo effect, therefore it’s a reasonable referral option for doctors.”

11. Transcutaneous electrical nerve stimulation

Transcutaneous electrical nerve stimulation (TENS or TNS) is the use of an electric current that’s produced by a device in order to stimulate the nerves for therapeutic purposes, such as to address rotator cuff pain. One meta-analysis revealed in the medical journal Current Rheumatology Reports showed the positive treatment effects of electrical stimulation for relief of chronic musculoskeletal pain, and randomized controlled trials consistently showed the effectiveness of TENS for acute, emergent as well as postoperative pain conditions. (19)

Rotator Cuff Exercises and Stretches

As I noted earlier, a proper conditioning program of physical therapy will require some dedicated time, but you should see some great results. Also, if you have concerns, ongoing pain or sudden pain, please see your doctor or a physical therapist. Try to do this program for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist.

Once you have recovered, you may want to continue with these exercises as part of a great maintenance program. Performing these exercises 2–4 days a week can help maintain strength and range of motion in your shoulders.

Warm Up

It’s best to warm up the muscles before doing these, or any, exercises.

Choose a low-impact activity for 10 minutes such as walking, riding a stationary bike, elliptical or even arm circles, forwards and backwards, while marching.

Remember: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.

3 Rotator Cuff Stretching Exercises

1. Crossover Arm Stretch

Stand with feet hip-distance apart. Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm area, not the elbow (avoid putting pressure on the elbow area). Hold the stretch for 30 seconds and then relax for 10–15 seconds and repeat 5 times on each side.

2. Back Rotation

Hold a stick or small hand towel rolled lengthwise behind your back grabbing one end with one hand, and lightly grasp the other end with your other hand. Pull the stick or towel horizontally so that your shoulder is stretched to the point of feeling a stretch without pain. Hold for 20–30 seconds and then relax for 10–15 seconds. Repeat 4 times on the each side. Maintain good posture, standing with feet hip-distance apart, knees slightly bent and keep your core tight.

3. Pendulum

Lean forward with knees slightly bent and place one hand on a counter or table top for support. Allow the other arm to hang freely at your side. Gently swing your arm forward and back 3–4 times, then repeat the exercise moving your arm side-to-side 3–4 times. Next, move the arm in a circular motion 3–4 times. Repeat the entire sequence with the other arm. Careful not to round your back or lock your knees. Do 2 sets of 10 on each side.

4 Rotator Cuff Strengthening Exercises

1. Standing Row

Using an elastic stretch band or a resistance band of comfortable tension, make a loop with the elastic band and put it around a doorknob or sturdy post. You can tie the ends together or, if using the common resistance bands, grab the handles with one hand. Stand in the start position holding the band with your elbow bent and at your side. Keeping your arm close to your side, slowly pull your elbow straight back. Then slowly return to the start position and repeat. Do 3 sets of 10 squeezing your shoulder blades together as you pull.

2. Upward Rotation

Similar to the exercise above, make a 3-foot-long loop with the elastic band and attach the loop to a doorknob or other stable location. Stand holding the band with your elbow bent at 90° with knuckles/fist facing forward at shoulder height. Maintain the positioning with your upper arm and shoulder, making sure your elbow stays in line with your shoulder; then slowly raise your hand until the forearm is vertical. Return to the start position and repeat. Perform 3 sets of 10.

3. Inward Rotation

Using the same band, stand holding the band with your elbow bent and at your side, fist vertical and facing forward. While keeping your elbow close to your side, bring your arm across your body then return to starting position and repeat. Perform 3 sets of 10.

4. Outward Rotation

This time, instead of rotating inward, simply rotate the arm away from the body. Stand with feet hip-distance apart, knees slightly bent and abs tight. Using the same band, arm down at your side then bend the arm at the elbow. Keeping your elbow close to your side, slowly rotate your forearm outward and away from the body, then return to the starting position. Squeeze your shoulder blades together as your rotate away from the body. (20)

Rotator Cuff Risk Factors

It’s important to note that since most rotator cuff tears are caused by normal use that comes with aging, most people over 40 are at greater risk. People who do repetitive lifting or activities that require lifting or reaching overhead, such as painters and carpenters, are also at risk for rotator cuff tears and injuries.

Of course, athletes, especially in contact sports and any sport that requires repetitive use, such as tennis, baseball and swimming, are very vulnerable to overuse tears and should exercise caution and awareness to any onset pain.

While those under 40 can experience issues with the rotator cuff, most of their shoulder injuries are caused by a traumatic injury, like a fall. (21)

Read Next: Bulging Disc & Back Pain — 7 Natural Treatments that Work

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