Why Strength is Important in Pain Care

The Shift School provides pain care that is evidence based. Simply put, resistance training is proven to decrease pain, decrease inflammation, improve capacity, reduce the risk for future injury and develop confidence. Resistance training can help arthritic knees and stiff backs. It’s a go to for my clients with hip pain and neck pain. It’s as close as you can get to a fountain of youth.

Good resistance training programming meets you where you are and gradually exposes you to more challenge. Humans only ever adapt to stress, so resistance training sresses your muscles, bones, connective tissues, cardiovascular system and even your nervous systems to withstand more stress.

Goblet Squat

The goblet squat is all about range of motion. At first though, just practice reaching your butt back and your chest forward, like you did from the box squat. Then bend your knees to drop back. You should practice these with body weight at first as the techniqe is a bit tricky.

Sets: 3

Reps: 6-12

Tricep Dips

From a seated position on the chair, slide your hips forward and plant your hands on the chair. The closer your hips are to the chair, the easier this will be. Bend your elbows any amount to lower your hips. Try to keep your shoulders down so you can keep the stress on your triceps and back rather than your neck!

Sets: 3

Reps: 5-10