Warm Weather Fitness Tips
With the warmer weather finally upon us, here are a few tips to assist you in the seasonal change.

Proper attire.
Proper attire will help to avoid overheating. Many women want to cover their bodies, but try lightening up! Tank tops, sports bras, shorts, capri stretch pants and lighter colors will help keep you cooler.

Just remember to take your time and enjoy!

In Health,

Rochelle

Editor's Note: To learn more about Rochelle, check out her website. And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in the GrandStyle.com.

       

Beyond Breathing

Breathing is crucial to the foundation of a movement program. Let's continue in our journey toward an active lifestyle. "Beyond breathing" is about how to build endurance so you can even do some exercise. Before beginning, keep in mind that ALL movement is great! If you experience any sharp shooting pains, immediately discontinue what you are doing. However, a dull ache is a signal that the muscles are being worked. If a muscle cramps, try to stretch it or massage it until the cramp subsides.

All of these sensations are opportunities for you to listen to your body and respond to the needs of the muscles. Do not be alarmed by all of these precautions. The exercises presented below expand on what you may already be doing in your daily life. With an understanding of how your daily activities can be enhanced, your confidence and measures of success will shift in a largely positive direction.

Here are three "at home" ways to begin building endurance.

#1 Microwave Moments
I know some women need to sit while they cook at the stove or put groceries in the fridge. Others may sit while waiting for dinner or tea to heat in the microwave. Try increasing your endurance by standing for limited amounts of time using the microwave as your timer! Keep in mind that each second counts as a success!

#2 Power Push
Getting down to and up from chairs, beds, even toilets, is an exercise itself! From a seated position, pushing up requires the buttock muscles (gluteals) to work. Going from standing to a sitting position requires the thigh muscles (quadriceps) to work. Consider a Power Push using your breath. Up and down two times is better than one! Be sure to use your exhale during the effort (exhale as you push to stand, pushing down into the legs). Your knees may be painful because the thigh muscles have not learned to work efficiently yet. Try decreasing knee pain by sitting yourself up higher with a pillow.

#3 Toe Taps
Wherever you are and whatever you are doing, consider toe taps! In a seated position, tap the right foot 10-15 times as if you were pumping the gas pedal of a car. Change to the left. You should start to feel a dull ache in the shin area (anterior tibialis). This is where people experience shin splints. The skin muscle is responsible for helping to pick up the foot as you walk and assist in recovery if you stumble. Overall balance will be enhanced with a greater sensitivity to the feet and lower leg muscles.

In Health,

Rochelle

Editor's Note: To learn more about Rochelle, check out her website. And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in the GrandStyle.com.

       

Muscle of the Month: Deltoids and Rotator Cuff - Strength Training the Shoulders

Strength training often conjures up images of cumbersome machines and bulky muscles. However, developing stronger shoulder muscles with appropriate exercises can help maintain or improve your activities of daily living and quality of life.

Shoulders are tricky and can be injured easily. There are many types of "impingement" syndromes and many injuries involving the rotator cuff - the muscles that hold the upper arm bone into the shoulder. There are numerous activities we do on a day to day basis that involve shoulder activity - everything from "strap-hanging" on buses and subways to lifting a heavy shoulder bag.

Upper body conditioning with free weights will assist in pulling suitcases, putting on a coat or jacket and putting things overhead in buses, trains, planes and closets. The following exercises are designed for the shoulders and can be performed with 1 to 3 pound weights (soup cans can be substituted for weights). As always, if there is any pain or discomfort while performing the exercises below, stop immediately and seek the advice of a doctor.

1. Hold one weight in each hand. With the arms by the sides, turn your palms to face front. Raise arms to shoulder height, making a "T" then lower. Repeat 12 times.
2. Repeat the same exercise as above only with the palms facing back.
3. Still holding the weights, bring the hands to the shoulders with the palms facing the ears. Raise both arms to the ceiling and lower. Repeat 12 times.
4. Step forward on the left leg bending it slightly. Hold on to the wall with the left hand if you need help balancing. With the weight in the right hand, bend over slightly at the waist. With the arm hanging down, make small clockwise circles 12 times. Repeat in the counterclockwise direction for 12 times. Change legs and arms. Do the entire sequence with the right foot forward and the left arm circling. Be sure to circle from the shoulder and not the wrist.

In Health,

Rochelle

Editor's Note: To learn more about Rochelle, check out her website. And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in GrandStyle.com.

       

Muscle of the Month: Psoas

Psoas (pronounced so-as) is a very interesting muscle and one that can not be easily palpated (touched). The psoas originates at the lumbar vertebrae (lower back disks), crosses the hip and inserts at the inside of the femur (thighbone).

This muscle is important for a number of reasons. First, it is the muscle that lifts the leg when climbing stairs. The psoas also contracts when bringing you up from a reclined position and brings your torso forward in the sitting position before rising from a chair.

In my experience, women of size tend to stand in an anterior pelvic tilt or what I call "spill out" position. The spill out position is done with the knees locked and the abdominals released without any support for the lower back. The psoas is short and tight, pulling on the lumbar spine (lower back). For many, this position may cause lower back aches and discomfort. To add more ease to your walk, more freedom in your movement, and more flexibility and relief to the lower back area, try the following exercises and stretches

Lower Back Stretch
  1. Begin on your back with the knees bent and feet flat on the floor.
  2. Wrap a towel behind your right thigh.
  3. Using the towel for assistance, bring the right thigh to the chest.
  4. Inhale. As you exhale, bring the navel toward the spine and the right thigh closer to the chest. The lower back is rounded toward the floor.
  5. Repeat 4 times.
  6. Lower slowly and repeat with left leg come in to the chest.

Psoas Stretch
  1. Begin the same as above bringing the right thigh to the chest.
  2. Inhale. As you exhale, slowly slide the left leg straight out along the floor. Keep your lower back rounded toward the floor. If your back begins to arch, keep the left leg where it is and continue to breathe.
  3. With the left leg out, inhale and expand. Exhale, bringing the navel toward the spine, rounding the lower back into the floor. Repeat 4 times.
  4. Slowly change legs.

Notes:
You may feel comfortable enough holding your thigh without the towel. The towel is meant only to assist you. When the right thigh is in toward the chest, left leg out straight, a gentle stretch should be felt on the top of the left thigh. Be sure to always keep the lower back rounded toward the floor in this stretch for proper technique and effectiveness. If this stretch is easy for you, you may need to strengthen the psoas (see Bridge Exercise).

Lengthened Psoas Stretch
  1. Lie flat on your back with your legs straight out in front of you.
  2. (In this position, your back will probably arch off the floor). Inhale.
  3. Exhale; bring the navel toward the spine, and round the lower back toward the floor. Try to keep the thighs relaxed.
  4. Inhale and arch slightly.
  5. Exhale and round the lower back toward the floor. Repeat 4-8 times.

Note:
You should feel a little bit of stretch on the hip/thigh area of the legs, possible close to the groin. This is the psoas stretching. As you get better at this, keep the lower back rounded during the inhale and deepen the stretch during the exhale.

Bridge
  1. Begin on your back with the knees bent, feet flat on the floor.
  2. Inhale.
  3. As you exhale, begin a pelvic tilt, curling the pelvis toward the ceiling.
  4. Keep pressing into the feet, now curling the tailbone toward the ceiling.
  5. Raise yourself up pulling the abdominals in strong. Your back should be flat and a 45-degree angle from the floor. Be sure not to arch the back. Hold for a count of 5.
  6. Lower slowly by rounding the lower back into the floor before the buttock muscles.
  7. Build up to 10 repetitions.

Note:
This is a difficult exercise and should be done very slowly paying attention to technique. You will be doing it correctly if you feel the buttock muscles and hamstrings (back of the thighs) working. If you feel it in the lower back, return to the start position. Begin again, but don't go as high. As you get stronger, you will be able to rise to a 45-degree angle without strain to the lower back.

Work all of these exercises slowly and carefully with a great deal of effort placed on proper technique. The exercises should not be straining or exhausting. A long and flexible psoas will offer relief to low back discomfort and enhance postural alignment.

Have a terrific month! May your New Year be filled with increased muscular awareness and internal peace.

In Health,

Rochelle

Editor's Note: To learn more about Rochelle, check out her website. And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in GrandStyle.com.

       

Muscle of the Month: Pectoralis Major and Minor

The Pectoralis Major and Minor (pecs) are a very invigorating muscle group for women of size. Located beneath the breasts, the pecs begin at the sternum (breastbone) and attach to the top of the humerus (the bone of the upper arm). The pecs may be more clearly defined on men because of less breast tissue, but it is still possible to locate and feel this muscle group for yourself.

To begin, place your fingertips (not thumbs) facing inward on your breastbone. For large breasts, you may need to separate them a bit to do this. Lightly tap your chest with your fingertips in an upward diagonal toward your shoulder. Remember that your pecs lay underneath your breasts and the upward diagonal is in the direction of the muscle fibers. When you get to your bra strap area, keep you fingertips there and tuck your thumbs into your armpits. Squeeze gently . . . these are your pecs!

Locating a muscle and being able to speak the "gym lingo" (pecs), is an incredibly empowering experience for women. The pecs may be short or tight on women of size, and generally not very strong. Rounded shoulders, the pull forward of large breasts, and a non-confident body language, may shorten these muscles. Understanding where the pecs are will assist in the following exercises.

To Strengthen:

1. Flyes - Lie on your back with your knees bent and feet flat on the floor. Begin with no weights or 1-3 pound free weights. Bring the arms over the center of your chest as is to hug someone (palms face in). Inhale as you open your arms put to your sides. Exhale as you bring the arms together again over the center of the chest in the "hug" position. Repeat 12 times. Notes: As you inhale and open, the pecs stretch. The muscles between the ribs expand allowing for more breath and producing an invigorating and empowering effect. As you exhale and close the arms, you should feel the pecs working around the shoulder/bra strap area that you originally located.

2. Push-Ups - While a traditional push-up may be difficult for women of size, wall push-ups make for an excellent alternative. Stand approximately a foot and a half from the wall. Place both hands on the wall, shoulder height, with fingertips facing the ceiling. Keeping the body straight, inhale as you bend the elbows and bring the chest forward. Exhale and straighten the arms, pushing your body away from the wall. Repeat 12 times. Notes: This may be difficult at first, so work your way to 12. Keep your abdominals in tight to avoid discomfort in the lower back.

1. "V" for Victory - Lie on you back with your knees bent, feet flat on the floor. Bring your arms up by your ears to a "V" position on the floor. The palms Should be facing the ceiling and the back of the hand on the Floor. Roll the knees gently to the left. Head rolls to the right looking out over the right arm. Take deep breaths in and out 4 times. The stretch should be felt in the shoulder/bra strap area and maybe inwards to the breastbone. Return to the start position. Now take the knees to the right while the head rolls left and repeat the breaths. Notes: The cycle (right and left) can be done 2-4 times. The stretch should not be painful and there should not be any low back discomfort. If either of these occurs, just lie on your back in the start position with your arms in the "V." Hold for 10 counts. Once you are comfortable with this, consider moving on the more advanced stretch.

       

Simple Steps for a Healthy Back: Latissimus Dorsi

The Latissimus Dorsi, or Lats as it is commonly called, is the final back muscle I would like to introduce to you.

The Lats insert in the upper part of the arms and travel on a diagonal down the back toward the crest of the pelvis. The Lats are important in relation to movements such as walking with crutches, climbing (where the arms are involved) and pushing the body up from a chair. The strength of the Lats assist in rowing and chopping wood as well as swimming. Swimmers are probably the best example of strong Lats with the "V" back from strokes such as the Crawl and Butterfly.

Women of size may experience some weakness of the Lats for a number of reasons. First, activities and range of motion may be decreased due to an inactive lifestyle. The best way to strengthen these is to try a beginning swim class. The water is easy on the joints and the resistance of the water will increase the strength of the Lats. Second, a rounded posture pulls the Lats but may not strengthen them. When laying on your back, reach your arms up by your ears with your palms facing in. You should be able to lay the arms comfortably back without strain. If this is difficult for you, you may need to increase the flexibility of the Lats. Lastly, the Lats can be a difficult muscle to isolate. The Lat Pull Down machine at the gym is one of the best ways to isolate this muscle group. Dynabands or free weights can also assist in performing this exercise at home.

The following are exercises to help increase the strength of the lats.

Chair Press

1. Sit in a chair with arms of possible with hands resting on the arms.

2. Inhale.

3. As you exhale, press down in the arms and raise your buttocks off the chair.

4. Inhale as you lower yourself back into the chair.

5. Repeat the entire sequence 4 times.

Lat Pullovers

1. Lie on your back with the knees bent so feet are flat on the floor.

2. Hold a free weight in both hands by your navel.

3. Inhale and reach your arms back by your ears until the weight touches the floor.

4. Exhale and bring the weight forward toward the navel as if you were chopping wood.

5. Repeat the sequence 8-12 times.

1. Sit comfortably and reach the arms up to grasp the pulldown bar.

2. Palms should face toward the body in the hand grip position.

3. Inhale.

4. As you exhale, pull the elbows down toward your sides with the bar in front of the chest.

5. Inhale and raise your arms back up with the bar.

6. Exhale and pull down.

7. Repeat the entire sequence 12 times.

       

Simple Steps for a Healthy Back: Trapezius

In the last two columns, I introduced muscles of the back. The Rhomboids and Quadratus Lumborum (QL). In keeping with postural alignment, I would like to introduce the Trapezius this month.

The Trapezius is a kite-shaped muscle which runs from the base of the neck, out toward the shoulder blades, and ends in a point on the spine in the middle of the back. It is the most superficial muscle of the back, which means it is closest to the surface of the skin. The trapezius is often referred to in 3 sections - the upper, middle, and lower traps.

The upper Trapezius assists in elevating the scapular as when lifting the shoulders. It is the chord-like area of the shoulders that often holds a lot of tension. Gentle massaging of the top of the shoulders releases some of the tightness of the upper traps. Poor posture, stress, or rounded shoulders from sitting at the computer will make the upper traps feel as if they are crawling up toward your ears! Generally, these muscles need to be stretched and not necessarily strengthened.

The middle Trapezius is an effective retractor. They assist in bringing the shoulder blades together as you reach back and unhook your bra. The middle traps may be weak because of rounded posture and/or breast tissue pulling the body forward. In either case, strengthening the middle traps would lift the chest and sternum area and present a positive body image.

The lower Trapezius depresses the shoulder blades. Again, because of a rounded back and poor posture, the lower traps may also be weak. If you can visualize the kite shape on your back, imagine the lower "traps" to be the tail of the kite. In your mind, attach a string to the tail of the kite and pull down. This visual exercise should enhance your postural alignment by bringing your body to a more upright and confident position.

The following exercises will help to stretch and strengthen the Trapezius muscle:

Towel Stretch

1. Sit on a stable chair.

2. Wrap a towel around your neck with the ends of the towel hanging down toward the front of your body.

3. Grasp each end of the towel in your hand.

4. Inhale.

5. As you exhale, gently take the chin up toward the ceiling while holding the ends of the towel to support the neck.

6. Inhale as you return the face to look straight ahead.

1. Make 2 fists and bring them together in front of you at chest height (rings would be touching).

2. Inhale.

3. As you exhale, gently pull the elbows back behind you keeping the elbows bent.

4. Inhale and return to start position (1.).

5. Repeat 8 times.

Thumbing for the Lower Trapezius

1. Lie face down on the floor or bed. Tuck a pillow under your hips to avoid low back discomfort.

2. Extend your arms straight up by your ears with your thumbs pointing toward the ceiling.

3. Keeping the forehead on the floor (bed), raise your right arm toward the ceiling with the thumb pointing up. Lower.

4. Repeat with left arm.

5. Repeat the sequence a total of 8 times each side.

The Queen

The most effective visual exercise I can offer in regard to the entire Trapezius is called The Queen. Stand tall and imagine you have a long velvet cape or robe. Walk across the room with this image and notice the effect on your posture. The imaginary cape or robe has just enough weight to bring the shoulders down and the rich texture gives you a Queen feeling! Have fun with this one!

By now, your back should be feeling taller and stronger if you have been doing the exercises for the rhomboids, QL and now, the Trapezius. In a world filled with poor posture and low self-esteem, take pride in your new back muscles. People will think you look terrific and you will feel stronger, more confident, and more self-assured!

In the next column, I will introduce the Lats, our last major back muscle for the back. In the meantime, walk tall with pride and enjoy the new strength and freedom of your back! Have a great month!

In Health,

Rochelle

Editor's Note: To learn more about Rochelle, check out her website. And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in GrandStyle.com.

       

Simple Steps for a Healthy Back: Quadratus

This month, I present to you the Quadratus Lumborum (QL). While, nearly 80% of Americans suffer from low back pain or discomfort, the problem is not necessarily related to size. A weak “core” - the group of abdominals (abs) and back muscles that assist with trunk (torso) stabilization, may be partly to blame. The QL is one of the core muscles and is often short and tight in women of size. Here's how to locate the QL:

1. Place your hands on your hips. Thumbs should be on your back, fingernails pointing toward your spine.

2. With your thumbs, gently press or massage the area in a small circular motion.

3. Work the thumbs in toward the spine. The entire area, from the last rib to the top of the pelvis, is your QL.

4. Note: The area may be a bit sensitive, but should feel relief after this mini massage. If you have any sharp, shooting pain, discontinue this program and consult your doctor.

Women of size tend to stand in a “Spilled Out” position. I refer to “Spilled Out” when there is no abdominal strength to keep the pelvis in proper alignment. In the Spilled Out position, the QL is compressed and/or shortened. The feeling is a dull ache across the lower back. The shortness of the QL decreases the strength, flexibility, and range of motion in the lower back when performing activities of daily living (ADLs). Tasks like picking up children from the floor or pulling groceries from the trunk become a burden. The following stretches and exercises will bring more flexibility and strength to the lower back area.

Cat Stretch for Women of Size

1. Using a stable chair, place both hands on the chair seat.

2. Inhale lifting the chin to the ceiling.

3. As you exhale, tuck the chin in to the chest and round the back like a cat.

4. Repeat 4 times and rest.

Note: Keep the knees soft at all times. Feet are hip width apart. When you round the back like a cat, you should feel a stretch across the lower back (QL).

Knee to Chest Stretch

1. Lie down on your back with knees bent, feet flat on the floor (this can be done in bed, but may not work as effectively).

2. Holding your thigh or pants, bring the right knee to the chest. If this is difficult for you, try using a towel under the thigh to assist you in bringing the knee to the chest.

3. Inhale expanding the abdominal (allow the stomach to rise).

4. As you exhale, slowly draw the knee in toward the chest. Repeat 4 breaths with the right thigh to the chest.

5. Repeat on the left.

Note: The stretch should be performed gently. Focus on the inhale and exhale, connecting the breath with the stretch. As you exhale, deepen the stretch by bringing the thigh closer to the chest. If large breasts or abdomen inhibit this movement, turn the thigh out slightly.

Both the Cat Stretch and Knee to Chest Stretch will assist in lengthening the lower back (QL) area.

Here are two exercises for strengthening the lower back:

Wall Slides

1. Stand against a wall with your feet approximately 12 inches from the wall.

2. Slide your back down the wall, bending your knees just a few inches.

3. Inhale and expand the abdominal like a balloon.

4. Exhale bringing the navel to the spine and rounding the lower back into the wall.

5. Return to standing position.

6. Repeat the exercise 4 times.

Note: The feet should be hip width apart. Keep the knees over the ankles when bending. There should be no pain in the knees. If there is, do not bend as deeply.

Superwoman

1. Place your hands on a sturdy chair seat.

2. Keeping your abdominals strong, reach your right arm forward and your left leg back (pretend you are flying like Superwoman!) Arm and leg should be straight and parallel to the floor.

3. Hold for 4 counts and lower.

4. Reach left arm forward and right leg back. Hold for 4 counts and lower.

5. Repeat the entire sequence 4-8 times.

Note: The abdominals need to be held tight to keep the lower back from arching. If there is any pain in the lower back, lower the leg and arm until you develop more strength.

Remember to build your program slowly. It is the quality of the work, not the number of repetitions that counts. A strong and flexible lower back will enhance your posture and increase your activities of daily living.

Editor's Note: To learn more about Rochelle, check out her website. And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in GrandStyle.com.

       

Muscle of the Month: The Rhomboids

Women of size can be fit and muscularly strong. The mistake many health professionals make, however, is in recommending weight loss instead of muscle strength. Doctors and fitness professionals encourage women to begin a walking program as a means to health.

While I am not discouraging walking, the element of strength training needs to be incorporated to reduce the possibility of secondary injuries. An example of a secondary injury incurred during a walking program would be increased back pain and/or discomfort.

Weak abdominals (abs) and short lower back muscles can lead to an unstable “core” - the group of ab and back muscles that assist with trunk (torso) stabilization. Once the woman experiences the lower back discomfort, she may discontinue her walking program, feel unsuccessful, and return to an inactive lifestyle.

Therefore, I would like to share with you some of the muscles that may be tight, weak or over stretched in a woman of size. These muscles can be strengthened and lengthened to help increase functional fitness in terms of quality of life and activities of daily living.

Through much research and development, I designed the In Fitness & In Health (IFIH) program. IFIH is the home of Plus-Size Exercise. IFIH is New York's ONLY fitness studio devoted to women of size and strives to empower women through movement. Our mission is to serve as the voice and resource for the promotion of women of size leading an active lifestyle. By incorporating fitness habits into their lifestyle through participation in and exposure to a variety of movement, women of size will achieve physical empowerment.

To further our mission, In Fitness & In Health continues to identify the fitness needs of women of size. We develop new and promote existing activities, as well as educational and informational resources for women of size. To that end, this column will serve as a means to share the physical exercises, group activities, and collective consciousness unique to women of size. To begin the empowerment, let us focus on a muscle group located in the back - the rhomboids.

Rhomboids(“rom/boids”)

Posture for a woman is extremely important in maintaining a healthy spine and back. Strong back muscles will exude the appearance of confidence and high self-esteem.

Unfortunately, the world seems to be more connected to our “fronts” versus the entire body. My goal is to get your mind and body more connected by empowering you through movement. Understanding the location and action of the muscle will begin to raise your consciousness surrounding movement. Daily activities like carrying brief cases, children, groceries and laundry, will become less taxing. Getting up from a chair, gardening, giving a lecture or presentation, will become more fluid with a strong and healthy back.

To begin to muscularly strengthen the back, we will focus on the rhomboids. Because of poor posture and the pull of the chest forward from large breasts, the rhomboids tend to be weak and over stretched. The rhomboids are located between the shoulder blades (scapular or “wings”) and are angled from the spine to the shoulder blade. They assist in retracting the shoulder blades as in a military posture or when hooking your bra behind your back. They also assist in elevating the shoulders. In order to maintain range of motion and proper posture, the rhomboids need to be strengthened.

The following three methods are used to strengthen a muscle:

• Isometric Contraction: To put one muscle or part of the body against another in a strong but motionless pressing, pulling, pushing, flexing or contracting action.


• Dyna-bands (or Thera-band): Often used in physical therapy, this resistance-type latex material (like balloon material) is available in different strengths and lengths and provides resistance to the muscle being worked.


• Free Weights: Available from your local sports store in various increments beginning at 1 lb. I recommend beginning with 2 lb. or 3 lb. free-weights and slowly increase the amount (more on free weights in a future article).

• Wings Back (using an Isometric Contraction for Rhomboids): While sitting, place your hands on your hips. Pull the elbows together behind your back and hold for a count of 4. Repeat 10 times. If this feels “busty” to you, it means you are doing it right!


• Rowing Machine (with a Dyna-band): Sitting in a chair or on the floor, place the band around the arches of the feet keeping the knees soft. Holding on to each end of the band, row the elbows back bringing the shoulder blades together. As you return the arms to a straight position in front of you, keep the chest high. Repeat 12 times.


• Reverse Flyes (with Free Weights): While sitting, pitch your upper torso forward. Hold one free weight in each hand and bring your arms together in front of you, palms facing each other. Keeping the elbows soft, raise your arms out to your sides bringing your shoulder blades together. Return arms to start position. Repeat 12 times.