Latest news with #exercises
Yahoo
13 hours ago
- Health
- Yahoo
Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40
Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 originally appeared on Men's Fitness. Getting older means more wisdom, along with a whole lot more neck and upper-back pain. Nicholas Clark, M.D., an orthopedic spine surgeon for HSS at NCH, says that while many guys prioritize building their chest, arms, or legs, they often ignore the muscles in the neck and upper back—leaving them prone to pain and limited movement. "The neck and trapezius muscles are your body's unsung heroes, stabilizing your head and shoulders during every lift, run or even desk session. Neglecting them can lead to chronic pain, reduced mobility and even spinal issues down the line," Clark tells Men's Fitness. In his work as a spine surgeon, he's treated countless men in their 40s and 50s dealing with chronic neck and trap pain—issues that could often be prevented or improved with the right exercises. Below, Clark shares four underrated exercises—ones you've probably never done—that target the neck and traps to help reduce pain, improve posture, and keep you strong and mobile well into middle and Trapezius Exercises for Pain Relief Directions "Start with two to three sessions per week, and pair them with your existing routine. Over time, you'll notice less stiffness, better posture and a stronger, more balanced upper body," Clark says. Cervical Retraction with Resistance Band Sets: 3 Reps: 12-15 How to do it: Anchor a light resistance band to a sturdy object at chest height. Hold the band with both hands, standing about 2 feet away, and keep your arms relaxed. Gently tuck your chin toward your neck (think of making a double chin) while pulling the band slightly toward your face, keeping your head level. Hold for 3 seconds, then release. Tip: Focus on keeping your shoulders relaxed to avoid tensing the traps. If you feel strain, use a lighter band or no band at all until you master the movement. By 40, many men develop forward flex head posture from the impacts of daily life—like prolonged sitting or smartphone use. In turn, this strains the cervical spine and trapezius. "This exercise strengthens the deep neck flexors and posterior neck muscles, counteracting that slouch while relieving tension in the upper traps," Clark says. Scapular Wall Slides Sets: 2-3 Reps: 10-12 How to do it: Stand with your back against a wall, feet about 6 inches away. Press your lower back, upper back, and head lightly against the wall. Bend your elbows to 90 degrees, with your forearms and hands touching the wall (like a 'W' shape). Slowly slide your arms upward to form a 'Y,' keeping your elbows, forearms, and hands in contact with the wall. Lower back to the starting position. Tip: If your arms don't reach the 'Y' position without losing wall contact, don't force it. Work within your range and progress as mobility improves. "Tight traps often stem from poor scapular mobility, which is common in men who lift weights or sit for long periods. This exercise improves scapular movement and strengthens the lower trapezius, reducing upper trap dominance and neck strain," he says. Prone Trapezius Raise Sets: 3 Reps: 12-15 How to do it: Lie facedown on a bench or the floor with a light dumbbell (2–5 pounds) in each hand. Let your arms hang straight down, palms facing each other. Keeping your arms straight, lift them out to the sides to form a 'T,' squeezing your shoulder blades together. Your thumbs should point upward at the top of the movement. Lower slowly. Tip: If you feel your upper traps taking over, reduce the weight or do the exercise without weights. Focus on initiating the movement from your mid-back. "The middle and lower trapezius muscles are critical for stabilizing the shoulder blades and supporting the neck, but they're often neglected in favor of upper trap-focused exercises like shrugs. This move isolates the mid and lower traps, reducing neck stiffness and improving posture," Clark explains. Isometric Neck Bridge Sets: 2 Reps: 10-12 How to do it: Lie on your back with your knees bent and feet flat on the floor. Place a folded towel (about 2 inches thick) under your head for slight elevation. Gently press the back of your head into the towel, engaging your neck muscles without lifting your head. Hold for 5 to 10 seconds, then relax. Tip: To target the traps more, slightly shrug your shoulders toward your ears during the hold, but keep the movement subtle to avoid strain. "Unlike traditional neck bridges used by wrestlers, this gentler isometric version builds neck stability without excessive strain, making it ideal for men over 40. It strengthens the cervical muscles and traps, improving resilience against daily stressors like heavy lifting or poor posture," he Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 first appeared on Men's Fitness on Jul 20, 2025 This story was originally reported by Men's Fitness on Jul 20, 2025, where it first appeared. Solve the daily Crossword
Daily Mail
5 days ago
- Health
- Daily Mail
I'm a physical therapist who suffered from crippling back pain for years... here is the cure I swear by
Back pain is one of the most common, persistent annoyances for a large share of Americans. About eight in 10 adults deal with back pain at some point in their lives, largely from slouching or sitting at a desk all day. Sanjit Koomer, a physical therapist in Canada, is one of those people - suffering from the condition for over two years - despite his job revolving around helping others manage their own pain. He has gone to massage and physical therapists only to be given the 'same generic, copy-paste exercises' that did nothing for his pain. That's when he decided to take matters into my own hands and rebuild his back 'from the ground up.' Koomer discovered a stretch called the 'reverse Jefferson curl,' which he called a 'gamechanger.' The exercise consists of facing a wall and placing your hips flush against it. Then, clasp your hands behind you and slowly lean your shoulders and head back, keeping your arms straight. Hold for a few seconds before slowly returning to standing straight. In his video, Kooner uses a weighted backpack to provide resistance and he claims the move helps stretch and strengthen muscles in the back. He told Fit and Well: 'It wasn't a magic fix, but once I introduced it consistently — two to three times per week — I started noticing real improvements over a couple of months. It became a key part of the bigger picture that helped me recover.' He noted the move may be particularly helpful for stiffness and or 'lack of posterior chain control,' or trouble coordinating lower back and pelvic muscles. Kooner demonstrated the move in a recent Instagram Reel and suggested beginners start with their hands on their hips for additional support. 'Focus on segmental spinal control first—no weight, slow tempo, and small range,' he said. 'Once comfortable, you can add resistance gradually.' The physical therapist said he used a three-pound backpack in the video and would suggest no more than 10 to 15 pounds at a time. He recommends completing around 10 repetitions, four to six times a day. Kooner claims the movement works because the spine 'is designed to move and bear load in all directions.' By moving back muscles in different unusual directions it helps to improve mobility and flexibility and combat stiffness. Kooner said: 'This exercise helps improve spinal flexion strength and control, which are often neglected in rehab and training programs.' Causes of lower back pain primarily come from the arthritis of the spine, or the slow degeneration of spinal joints. As cartilage breaks down, surrounding tissue may become inflamed. Additionally, back injuries can happen at any moment, even just from sitting at a desk or getting out of bed. Temperature changes may also induce inflammation in the joints and spine, leading to pain. While at-home exercises can provide relief, people with severe pain or back injuries should consult with a doctor before trying any exercises.
Yahoo
20-07-2025
- Health
- Yahoo
Forget tight hips — try these 5 mobility moves to unlock stiff hips and build stronger glutes
When you buy through links on our articles, Future and its syndication partners may earn a commission. Tight hips don't discriminate. Whether you deem yourself an unofficial athlete with how active you are, or you spend hours sitting at a desk or on the couch, stiff hips can catch up with you. The good news is you can ease that tightness and improve your mobility with just a short series of simple mobility exercises. You might be thinking, I'm going to tune out if this involves deep squats and endless lunges. Stick with me because I've found a routine on the Instagram account led by yoga and Pilates trainer Sara, who has put together five dynamic, flowing mobility moves that keep things interesting and actually improve your range of motion and flexibility. Before you try this, keep in mind that it's labelled as an intermediate hip mobility routine. If you've done hip mobility exercises before, or you've tried a few yoga or Pilates sessions with similar moves, you should be fine to get stuck in. If not, I can point you to some beginner-friendly routines to help you start mobilising your hips safely. One tip from me, having given the routine a go: it's a smart idea to do these moves on one of the best yoga mats. A good mat gives you the grip and support you need to move with confidence and stay comfortable the whole time. Watch this 5-Move Hip Mobility Routine Wipers x8 each side Knee taps x8 each side Fire hydrant x10 each side Pigeon + leg stretch x8 each side Three-legged dog + side lunge x8 each side I've listed the moves above, but there's a bit more to each than their names suggest. It took me a few watches of Sara's demonstrations to really get the hang of them, so I'd recommend watching her videos too if you want to give the routine a proper first try. What are the benefits of this routine? If your idea of opening up your hips before or after a workout begins and ends with a few "open the gate" swings or "fire hydrant" exercises, I get it. Those moves are great warm-ups and definitely have their place. But after trying this five-move mobility routine from trainer Sara, I realized that mobilizing your hips should not be limited to just your warm-up because they deserve more regular attention and care. After trying this, I realized that mobilizing your hips should not be limited to just your warm-up because they deserve more regular attention and care. This sequence gets into those deep, sticky areas around your hips where tension tends to build from sitting, running, lifting, or simply existing. You're not just flapping your legs around. Each move gently guides your hips through a fuller range of motion to help release stiffness and make everything feel less locked up. At the same time, it activates your glutes, which can sometimes check out when your hips are tight or overworked. Switching them on gives you a stronger foundation. You'll feel more stable during squats, runs, and everyday movements like climbing stairs or picking something up off the floor. And while this routine is only five minutes long, regular practice can have a big impact on your posture. Releasing hip tightness and building strength in the right areas helps you move better and stand taller without trying to force it. If you're new to hip mobility, we've got you covered with this simple exercise that reduces stiffness in your hips and boosts mobility, recommended by a personal trainer. We've also shared a simple 12-minute yoga routine that helps relieve hip pain and improve lower body flexibility. More from Tom's Guide Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. Don't own a smartwatch? Strava's app update just made phone tracking way better Ditch crunches — try these 5 kettlebell exercises instead to sculpt your abs, strengthen your core and improve balance Runners, you need to read this — study suggests a simple training tip could be the key to avoiding injury
Yahoo
20-07-2025
- Health
- Yahoo
I'm a personal trainer — improve your squats and runs with this 5-move ankle mobility routine
When you buy through links on our articles, Future and its syndication partners may earn a commission. If your squats and runs have been feeling a little harder than usual, your ankles could be the culprit. Lack of mobility in this crucial joint can cause problems throughout your kinetic chain, resulting in reduced full-body range of motion, increased pain, and even debilitating injuries. Before hitting the squat rack or the treadmill, you'll want to warm up your ankles properly. I always give these five ankle mobility exercises to my personal training clients before any lower body strength training or high-impact cardio sessions. If you've got a yoga mat and a resistance band, you can do this five-move ankle mobility routine too. Not only is it a great way to prepare your body for exercise, but it can also help improve your balance and reduce overall stiffness. How to do the 5-move ankle mobility routine In addition to the yoga mat and resistance band, you'll also need a moderately heavy weight and a rolled-up towel. These exercises are appropriate for all fitness levels, but I'll always recommend checking in with your medical team before starting anything new. Meeting with a personal trainer to learn proper exercise form is also a plus. The exercises are: 1. Ankle circles Sit upright on a mat with your legs extended. Place your left heel on top of a rolled-up towel. Rotate your left foot in a counterclockwise direction for 10 reps. Switch directions and rotate your left foot in a clockwise direction for 10 reps. Place the towel underneath your right heel and repeat. 2. Banded joint mobilization Loop one end of a resistance band around a railing or solid structure Step away from the anchor point so the band is taut. Come to a half-kneeling position, with your left knee and right foot on the floor. Loop the other end of the resistance band on top of your right foot. Keeping the right foot on the ground, shift your bodyweight forward. Hold in this position for 5 seconds. Continue for 10 reps, then repeat on the left side. 3. Goblet squat stretch Stand tall with your feet hip-width apart. Hold a moderately heavy weight at your chest. Engage your core and keep your spine neutral. Set your hips back, bend your knees, and lower your tailbone to the floor. Place your forearms on the tops of your thighs. Shift your body weight to the left, moving your left knee over your left toes. Hold for 5 seconds. Shift your body weight to the right, moving your right knee over your right toes. Hold for 5 seconds. Continue alternating for 10 reps on each side. 4. Banded plantarflexion and dorsiflexion You can view a video on how to do banded ankle dorsiflexion here Sit upright on a mat with your legs extended. Loop a resistance band around your left foot, grabbing the loose end with your hands. Point your left toes towards the wall in front of you. Hold for 5 seconds. Relax and return your left foot to the starting position. Continue for 10 reps, then repeat on the right side. Loop the resistance band around a railing or solid structure. Loop the other end of the resistance band on top of your left foot. Flex your left toes towards your chest. Hold for 5 seconds. Relax and return your left foot to the starting position. Continue for 10 reps, then repeat on the right side. 5. Heel-toe walks Stand tall with your feet hip-width apart. Engage your core and keep your spine neutral. Step forward with your right foot, placing the heel into the ground. Roll from your right heel onto your right toes. Step forward with your left foot, placing the heel into the ground. Roll from your left heel onto your left toes. Continue for 10 steps on each side. What are the benefits of this 5-move ankle mobility routine? The exercises in this routine address full ankle joint range of motion, promote proper joint mechanics, and strengthen surrounding muscles and tissues. Banded mobilization exercises work by using a 'distracting' force provided by the resistance band. This pulls bone surfaces away from each other, which can open up impingements within the joint and improve alignment. The better your ankle mobility, the more efficiently your body can move. Improved ankle mobility can lead to better form when walking, running, or performing lower-body exercises. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget frog pose — these 3 mobility exercises unlock tight hips and release tension in your glutes and lower back Ditch the weights — this resistance band workout will build lower body strength and improve your mobility in just 20 minutes Who needs weights? This 8-move bodyweight workout strengthens your whole body in 25 minutes
South China Morning Post
14-07-2025
- Politics
- South China Morning Post
US conducts military drills in Panama Canal amid Trump's China influence concerns
The United States military teamed with Panamanian police to conduct a series of new exercises aimed at protecting the Panama Canal, amid tensions over alleged Chinese influence along the prized trade route. Advertisement To kick off the drills, three US Army helicopters arrived in Panama on Sunday – two UH-60 Black Hawk helicopters and a CH-47 Chinook – landing at the Panama-Pacific Airport, formerly the US Howard base. Michael Palacios, subcommissioner of Panama's National Aeronaval Service (SENAN), said the exercises would prepare Panama's forces, as well as countries in the region, against any threats to the security and defence of the canal. US soldiers conducted similar exercises in Panama a month ago, under a bilateral agreement that allows Washington to use Panamanian air and naval bases for training without establishing its own bases. The agreement sparked protests in the Central American country, and came amid pressure from US President Donald Trump, who threatened to reclaim the canal. 03:35 Donald Trump goes light on China on Day 1, except where the Panama Canal is concerned Donald Trump goes light on China on Day 1, except where the Panama Canal is concerned He has repeatedly claimed that China has too much influence over the canal, which handles about 40 per cent of US container traffic and five per cent of world trade.
