If I only knew then...

...what I know now...

I may not be battling a shoulder issue. I may not have back pain. I may not be dealing with nerve damage to two of my rotator cuff muscles. I may not have seen two orthopedic surgeons, a rheumatologist, and a physiatrist all within the past year. I may not have had three cortisone shots, two rounds of physical therapy, two EMG's, three MRI's, two sets of X-rays (and a partridge in a pear tree) without total resolution. My internist might not tell me--"well you are getting older."

Yes, we are all getting older. But pain and suffering and aging don't have to go hand and hand--at least not so early in life. And though I'm not quite young I'm not quite eligible for social security just yet :)

I blame my current issues on my years of poor posture (if I only knew then...). I developed rounded shoulders--probably from years of hunching forward over a computer (take notice--how are you sitting right now?)--which led to improper execution of every-day movements and while strength training--which in turn led to impingement and rotator cuff tendonitis.

If I had kept my core strong, my SI joint ligaments may not have become so lax--which led to one side of my pelvis rotating anteriorly and one side posteriorly--which in turn led to back pain.

This is why I want to tell you, and I hope you will listen, that it's important to get your body into shape--now--before you are in pain. By "shape" I don't simply mean losing weight (though this should come along naturally by incorporating a fitness routine into your life). I mean strengthening your muscles, improving your flexibility, cardio endurance, nutritional intake and your posture.

Strength, balance, flexibility, reactive and cardio training should all be incorporated into your fitness routine. But in order to progress safely in any movement-based activity there is a step that you should do immediately--work on improving your posture and body alignment.

Be it shoulder pain, back pain, knee pain, ankle pain, neck pain or headaches--poor alignment of your body can lead to the above. Years of poor posture and body mechanics (which can start in childhood) add up to semi-permanent changes in your body. Your shoulders may round forward. Your head may jut out too far from your neck. You may elevate your shoulders while raising your arms (impingement anyone?). Your back may arch or round. You may lock your knees when you stand. Your feet may turn out or your knees may cave in during squatting or walking or running.

Unless you were born with a physical deformity or have been injured, your body has probably "set" into this new posture from years of bad habits. And once this occurs, it's not always as simple as sitting up straight. You now have muscle imbalances that have to be addressed. You need to inhibit and lengthen overactive muscles and strengthen the opposing underactive muscles. Your body is an interconnected "kinetic" chain (remember the song the foot bone connected to the shin bone...?--so true!). Starting at the feet, if you have imblances in the muscles surrounding your ankle it will start a chain reaction all the way up your body. Your shoulder pain may start with dysfunction in the muscles and joints around your ankles.

In future posts I will address these specific issues. For now I want to offer you a starting point--since we are talking baby steps here.

Baby Step: Drawing-in-maneuver

I want you to begin by learning and practicing the "drawing-in maneuver." While standing, look at yourself from the side in the mirror--is your low back arching? Are your knees locked? Now draw your stomach in by pulling your belly button towards your back and at the same time scooping or hollowing up--towards your rib cage (you don't have to suck it in too hard--you still need to be able to breath!). Your chest will immediately rise and you should see the arch disappearing. It's good to practice this while lying down to really get the feel of the movement. This will take the weight off of your lower back and onto your legs where it belongs. It will also open up your chest allowing you to breath easier and deeper. Once you have a feel for the movement keep practicing until it becomes routine and second nature to you--and then perform it everytime you run, lift, sit, walk, move!

Your mother was right--stand up straight! Be proud of your body and take up a little space in this world.

Be strong. Be fit. Be confident. Be your best.

Till next time,

Joanne