Amrin Memon, High School Strength & Conditioning Specialist and Founder of AHFitness, explains to us a few workouts, that you can do whilst home and get your body fit!
Repetitive arm movements, holding heavy tools, standing for long periods of time slouched over clients’ heads are all part of the job you can’t dodge as a hairstylist or a beautician, and unfortunately, they are the causes of various physical ailments.
We have heard time and time again how sitting at a desk for long periods of time can be detrimental to your health. What isn’t discussed nearly as often, however, is that too much standing can be bad for you as well. Apart from standing for extended periods of time, hairstylists and beauticians also use repetitive motion and often hold their arms in a similar position for hours a day. This can lead to shoulder problems, rotator cuff injuries and wrist overuse injuries like carpal tunnel syndrome and tendinitis. Fortunately, being aware of your posture and incorporating strength training in your everyday routine can help alleviate these issues. A strong back and core will help maintain good posture and lead to less pain and discomfort over time. Here are a few exercises that can help!
1. Upper back foam rolling
A foam roller will help to relieve pain in your back muscles, fix rounded shoulders, and improve your overall posture.
How-to: Get a yoga mat and lie on it with your hips apart and your feet on the floor. Place your foam roller right under your upper middle back, in your shoulder blade area. Support your neck by bringing your hands behind your neck and hold your body in a bridge pose. Inhale, push your body from your heels, and roll on your spine. Stop when the roller reaches the top of your shoulder blades. Exhale and roll back until the roller reaches the bottom of your rib cage.
2. Rotator cuff strengthener
This exercise strengthens your rotator cuff, AKA the muscles in your back that surround your shoulder joints.
How-to: Stand with a resistance band held between your hands with your palms facing up. Bring your elbows to the sides bent at 90 degrees. Keep the upper arms against the body but allow them to spiral out—like they’re rotating—pulling the band apart going as wide as you can while keeping shoulder blades stable and then resist back into the starting position.
3. Wall angels
This exercise not only strengthens the muscles responsible for holding your shoulders back but it also reminds the brain where shoulder range of motion should be.
How-to: Stand with your back against the wall with your arms out to your sides and then bend your elbows and rotate your arms so that the back of your hands are touching the wall directly above your elbows. Slowly move your arms up and over your head while focusing on maintaining contact between your elbows, hands, and the wall, and then lower your arms. Only go as high or as low as you can to keep the backs of your hands and elbows in constant contact with the wall. Raise and lower your arms like this.
4. Glute bridge
This exercise works out glutes and strengthens the lower back, which is important for a good posture.
How-to: Lie on your yoga mat, bend your knees, and place your feet hip-width apart. Place your arms by your sides. Engage your buttocks and raise them up, creating a straight line with your body. Your shoulders should be on the floor. Hold this position for 10 seconds and slowly lower your body back to the initial position.
5. Forearm plank
Planks help strengthen the spine muscles to prevent back pain and improve posture.
How-to: Place your forearms on the yoga mat and align your elbows below your shoulders. Your arms should be parallel to your body at about shoulder-width distance. Pay attention so that your head is in line with your spine. Hold this position for 30 seconds.