Frozen: a-not-so magical story about my shoulder.
Exercise is no longer about aesthetics for me. It's about mental clarity and more recently about the freedom to move with ease – a stark contrast to my sedentary thirties filled with babies and desk work. Back then, I was constantly aching. Now, thanks to running, my energy soars and pain levels have plummeted.
Then came the shock: a frozen shoulder, a common foe for women going through menopause (research suggests estrogen loss might be a culprit). This unwelcome visitor arrived shortly after I ditched my weight training routine. For the uninitiated, frozen shoulder essentially locks your arm in place. My left arm became a prisoner, limited to a measly 45-degree lift. Anything beyond that sent me wincing.
Forgetfulness became my enemy. Reaching for the backseat or diving into the river – my brain simply forgot my limitations, and my arm screamed in protest. Surgery loomed as an option, but research offered a glimmer of hope: most frozen shoulders heal on their own within two years. And that's exactly what happened in my case.
Now, I'm on a mission to improve my mobility. This means strengthening the connective tissue that holds everything together and increasing my overall flexibility. Straight-up stretching can be a drag, but there's a whole world of mobility exercises out there on Instagram, taught by skilled practitioners.
The beauty of it all? The variety is endless! Think of it as a fusion of pilates, yoga, weight training, stretching, and even some plyometrics thrown in for good measure. My personal favorites are the mobility flow sequences that require nothing more than your bodyweight and a mat. The challenging ones involve some wild movements: spinning on the ground, alternating weight on your arms and legs, all while contorting yourself into what might seem like unnatural positions. Little kids move like this all the time, challenging the limits of their bodies.
These exercises are like magic for your joints. They not only mobilize them but also stretch the surrounding muscles. It's a triple threat: injury prevention, fall prevention, and stronger connective tissue.
This whole world of rotational movement is new to me, and I'm still learning the ropes. But I wanted to share some of my favorite resources with you! (These two are a bit advanced for me right now, but hoping to get there!)
Check out Leomoves.com for some innovative movement ideas.
Get inspired by Tina Maaria on Instagram.
Here are ten beginner movements to jumpstart you:
1. Cat-Cow Stretch
2. Hip Circles
3. Shoulder Circles
4. Downward Dog to Cobra
5. Lunge with Spinal Twist
6. Squat to Stand
7. Arm Circles
8. Leg Swings
9. Seated Forward Fold to Reach
10. Wrist Circles
For a more passive approach to joint strengthening, consider incorporating Yin yoga poses into your routine. They're fantastic for building strong connective tissue as well. Arhanta Yoga
Happy moving!
