b. Shoulder (Scapular) squeezes: squeeze your shoulder blades together. Don’t squeeze up, squeeze down & back – for 5 to 10 times.
c. Posture Correction Brace: not for long-term use. Use it as how you would put on a backpack – to prevent your shoulders from rolling forwards.
d. Use a resistance band. Wrap the band around your feet. Have a thumbs up and elbows close to your sides. Then do your shoulder (scapular) squeezes again. Go nice, slow, and controlled movements. Start with 10 – 15 times.
e. Stretch out your pec (chest) muscles: Take your hands and clasp them behind your back. Push down and out, and at the same time, push your chest down. Hold for 30 seconds, relax, and the repeat. Do for a total of 3 times.
STOP These 5 Habits or Your Knee Pain May NEVER Go Away! – Bob & Brad
Do not stand with your knees locked. Bend your knees a little bit when you stand.
Do not stand on one leg. Alternate. Place inserts in your shoes (squishy kind).
Have a high stool, and have a half-sit, half-stand – Sit-Stand Station.
If you sit a lot – every half an hour, bend your knees.
If you sit a lot – have your knees bent at 90 degrees (not more than 90 degrees). Healthy for your knees and your back as well. Do 5 fast kicks every half an hour. Kick them out as straight as you can, and hold for a second. – A little bit of stretch, and a little bit of strengthening.
If you sit in Lotus position for too long, then you can get back pain, and knee pain.
If you sit in Frog position, then you can get knee pain.
Don’t kneel for too long.
Walking – take shorter strides. When heel strikes occur, it puts a lot of stress on the knee joints. Hit on the forefoot, or forefoot & backfoot at the same time. Get cushioned-shoes as well.
Sleeping – don’t have legs straight all night long. Have a wedge below your knees. Or some pillows under your knees. Put the pillows between your knees if you sleep on your side.
