Ask our Exercise Expert
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Q & A with Michael Carrera
Q: Are there any exercises that can help slumping shoulders?
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A: Many people spend their time in front of a computer or driving a car which often leads to slouchy or forward-rolling shoulders. A great exercise that you can perform with a simple set of dumbbells or with your body weight alone on a stability ball can help strengthen the muscles of the upper back and neck and pull the shoulders back, thus lessening some of the muscular stress. Lie on a stability ball, with your tummy against the ball and your feet back and knees slightly bent. With the dumbbells at your side with your arms slightly bent, pull your arms upward until they are parallel to your upper back, squeeze the shoulder blades together and return to the starting position. This exercise can also be performed with no dumbbells in hand or simply by lying on the floor. Repeat for 2 to 3 sets (10 to 15 repetitions).
Q: Are short bursts of exercise really as good as long bouts of exercise?
A: We are conditioned to think that exercise only counts if you have the necessary time it takes to drive to the gym, perform your routine and drive home. Recent research has shown that the benefits of exercise are not only derived when exercise is performed non-stop for a certain amount of time, but also when exercise is performed in small increments, say in 10-minute blocks throughout the day. Our bodies cannot tell the difference between planned structured exercise at the gym and spontaneous physical activity. So, if you don’t have the time to complete your structured exercise routine, don’t worry; go for a short walk, run up a flight of stairs, perform some push-ups, leg squats and abdominal crunches throughout the day.
Since planning is the key to success, plan your 5 to 10 minute sessions as you would your 30-minute sessions and plan for a morning, afternoon and evening bout of activity. Start the morning with a few minutes of calisthenics, the afternoon with a few minutes of stair climbing and end the day with some core work and some light stretching.
Q: My son’s hockey team uses medicine balls during practice. I know that these balls come in different weights and sizes. I am looking for something new to add to my exercise routine. Would purchasing a medicine ball help? If so, which weight would you recommend?
A: Yes, medicine balls have been around for thousands of years, they are versatile and fun to use and can provide you with a great workout. As you mentioned, medicine balls come in all different weights and sizes. Generally used in sport-specific training settings, they have always been present in gyms and fitness centers. They are great for increasing the intensity of your abdominal workout and you can also perform resistance training exercises for your entire body with them. The versatility of the ball allows you to exercise with it in a group or individual setting and it is also suitable for the home. Many of my clients perform a number of medicine ball exercises while watching their favorite television program.
Try using a medicine ball and combining it with four exercises: body squats, shoulder presses, chest presses and oblique rotations. Perform three to four nonstop sets of each exercise and perform 15 repetitions of each. These exercises will help elevate your heart rate and increase muscular endurance. Bring your medicine ball to work or keep it in your vehicle for easy access.
As for the ideal weight, I would choose a weight that would comfortably allow you to perform 10 to 15 repetitions of a few exercises nonstop. The ball is not adjustable as hand weights are, so you want to purchase a ball that can be successfully used with different exercises. Go to a sporting goods store and try out the different weights. For most people, a ball that weighs 8, 10 or 12 pounds is more than sufficient. You can perform an entire workout with the ball alone or implement some exercises into your current workout. It is completely up to you.
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