Wellness Wednesday

Is Chocolate Really That Good For You?

Being Cu-Cu for Coco Puffs May Not Actually be That Healthy...

Last year researchers linked chocolate to a reduction of a risk for heart disease due to the ingestion of compounds called flavanols that increase the dilation of blood vessels and ultimately promote increased blood flow. The problem with this report wasn't that their information was incorrect, but rather that the American public didn't realize that much of the chocolate available to us is highly processed and full of milk an sugar; not the pure cocoa that researchers were referring to in their report. This increase of weight due to candy chocolate consumption was backed up by a study conducted throughout a period of three years in which women who consumed a moderate amount of chocolate candy gained weight.
So if we can't receive the health benefits of chocolate from what's available to us, how can we possibly get those wonderful benefits without packing on the pounds? A study currently being sponsored by MARS Inc and Pfizer Inc is testing just that by giving half of the participants in the study a placebo and the other half a capsule of cocoa extract that is equivalent to what would be found in 1000 calories of candy bars. Hopefully the results they find will finally give us those benefits of a healthy heart without having to worry about gaining weight!

How to Healthfully Hit the Grocery Store

Going to the grocery store and knowing what foods to buy to be healthy can be a challening task. But if you know the simple tricks to follow when heading to the store, you will be on a better track to buy healthy, nutritious foods. 

1. Shop the Perimeter
• The middle aisles of the stores house the junk food, so try to avoid them as much as possible
• The perimeter of the store is where you will find whole, real foods like lean meats, fruits, vegetables and dairy
2. Don't Bulk Up On Bulk
• Buying bulk and having too much food in your home, will likely cause you to either waste it and throw it our, or consume too much food
3. Avoid End Caps
• The displays you see and the end of the aisles are used to catch your attention and are often new packaged and processed items that are light on nutrients and heavy on added fat and sugar
4. Go With a List
• Going without a list with often cause you to purchase items that you don't need and that are less nutritious 
• Make a list, and stick to it while in the store
5. Can't Pronounce It, Don't Buy It
• Carefully check the ingredient lists while in the grocery store
• The higher up on the ingredient list, the higher precentage it constitutes
• It takes time to truly learn to shop ingredient lists, but once you get it, it becomes a habit
6. Carefully Consider Organics
• Many organic foods are highly processed. An organic cookie, is still a cookie
• Many times, organic produce items are not significantly more nutritious than non-organic
7. Natural Means Nothing
• There is no accepted standard for defining "natural" on product labels
• Most items you see labeled as "natural" are packaged, processed foods which means they are not natural

August Exercise Week 4

August Week 4 Exercise and Stretch

Exercise: Reverse Dumbbell Stretch

1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other.
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Slowly lower the weights back down to the starting position while inhaling.

Stretch: Shoulder Shrugs

1. To prevent your traps from tightening, and to release tension from the traps, do shoulder shrugs regularly throughout the day.
2. Exaggerate the movement by pulling your shoulders all the way to your ears, holding them there for a few seconds, and then letting them fall to a relaxed position. You can also loosen your traps by rolling your shoulders in both directions.

Superfood You Should Know About

When looking at our diet, we want there to be a good amount of variety in it so we get all of the nutrients we need on a daily basis. However, there are some foods out there known as "triple threats" that contain a healthy mix of protein, carbs and fat. One of these triple threat foods that everyone should eat is flax seeds. Flax is something that has protein, carbohydrates and fats and includes nutrients that help protect us from heart disease, cancer, diabetes and poor digestive health.

Nutrition Facts for Flax Seeds

• 55 calories per tablespoon
• 29% carbohydrates, 18% protein and 42% fat
• Include both soluble and insoluble fiber
• Can be added to smoothies, pancake, waffle and muffin batters, oatmeal and yogurt
• Must be ground before consuming in order to absorb the nutrients from the seed

Health Benefits of Flax Seed

• Heart Health
• Omega-3 fatty acids and fiber act to help lower the risk for heart disease, high blood pressure and oxidative stress
• Diabetes
• The soluble fiber helps reduce fasting blood sugar levels by consuming 1-2 tablespoons a day of flax seed
• Digestive Health
• Flax seeds are a good source of food for the bacteria in your colon

Wellness Wednesday

Risks and Rewards of Daily Life 

Put down that sausage and start exercising!

One thing has remained the same throughout history, and that is the goal of extending one's life as long as possible. Whether it be Ponce De Leon's search and "discovery" of the fountain of youth or the more recent individuals who freeze themselves in cryochambers after death with the hopes of living longer, people are always trying to extend their lifespan. While neither of those previous options are immediately accessible, here are some activities in your daily life that either decrease your lifespan, or increase it according British Medical Journal:

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• Smoking twenty cigarettes each day shaves seven years off of your life.
• Each cigarette shaves fifteen minutes off your life.  

• Two-to-Three cups of coffee a day adds a year of life.
• Each cup of coffee gives you ten extra minutes of bonus time on Earth. 

• Watching TV for two hours a day cuts your life by one year. The same as eating two sausages.
• Each two sausage platter or two hours of TV kills fifteen minutes of your life. 

• Working out twenty minutes a day adds two years of life. 
• Twenty minutes a day returns one hour of life.

• Three glass of wine a day takes away four months of a mans life, but sixteen months of a woman's life.
• OVERALL: We live thirteen-and-a-half years longer than our ancestors did in 1910. 

Tips for Eating Out While Still Eating Healthy

As we all know, when dining out, items tend to be prepared in unhealthy ways, which can put a damper on our diet and healthy lifestyle that we are trying to achieve. But in all reality, it is very hard to eat every meal at home, especially when the weekend rolls around. So, instead of just going out and indulging every time you eat away from home, try to follow some of these simple tips to help make your restaurant experience a healthier one. 

1. Get it to Go Before You Get Your Meal
• If you know you ordered something that is indulgent, ask for a to-go box before your meal arrives. Box up half as soon as it is delivered so you can enjoy the indulgent meal, but not overdo it by eating too much.
2. Skip the Bread
• This is probably the easiest thing to do at a restaurant. If you know you are at a restaurant that brings a bread basket, simply ask them to skip it before it comes. If you see it coming before you are able to do this, simply ask them to take it back to the kitchen!
3. Learn How to Better Read the Menu
• Even when you see things such as "roasted" or "fried" vegetables, they are often times prepared in a lot more oil and fat than you think and need in your body. So, be specific with your server and ask for your veegtables to be prepared with no oil or butter.
4. Front-Load Your Food
• This can be either ordering a veggie-packed salad as an appetizer, or having a small snack before you go out to eat. By putting a low-calorie, but filling option into your body before consuming a meal at a restaurant, you will likely eat less of your meal. Therefore, you are filling up on healthy foods before indulging in more, unhealthy options at the restaurant.

August Exercise Week 3

August Week 3 Exercise and Stretch

Exercise:  Cable Rows to work the middle and lower trapezius muscles

1. Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend.
2. Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward.

Stretch: Child's Pose

1. Lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.
2. The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.
3. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.
4. Breathe and hold for 4-12 breaths.

Trendy Foods That Are Actually Healthy

There are constantly new trend diets that hit the market that claim to help you lose weight in an unrealistic amount of time. But, as most of us know, these are not good trends to partake in if you want to lose weight or be healthier for the long run. However, we also see certain foods that become trendy that claim to be "superfoods" and do great things for your body, and sometimes, these are actually things to include in your diets for extra nutrients. Today we are sharing three trendy foods that are actually things that will benefit your health if consumed on a regular basis. 

• Pulses
• Includes things like dry peas, beans, lentils and chickpeas
• Packed with flavor, protein, fiber, iron, potassium and antioxidants
• In only 1/2 cup of cooked pulses, there is about 9 grams of protein
• They can be used in salads, soups, entrees and desserts
• Pulses are indredibly affordable at only .10 per serving

• Turmeric
• A powerful anit-inflammatory spice that comes from curcumin
• Has potent healing properties, slows cell damage that comes with aging and helps control inflammation that plays a role in chronic disease
• Helps with joint pain and digestive disorders

• Seaweed
• Has essential vitamins and nutrients including vitamins A, E, C and K, calcium, magnesium and zinc
• Boosts immunity, strengthen bones and helps fight disease
• A good source of iodine that is critical for thyroid regulation
• Great to include in salads, grains and pasta

Wellness Wednesday

The Early Bird Gets...Sick?

Sleeping in doesn't just feel good, it's good for you!

A University of Cambridge study suggests that viruses in the morning may be  much more dangerous than when they infect their victims later in the day. The researchers also found a parallel between the morning vulnerability group and those who have had their sleep patterns disrupted due to jet lag or shift work. The study conducted, utilized mice that were infected with either influenza or herpes virus, and those infected in the morning had viral levels 10 times that of their counterparts that were infected in the evening. The tests ultimately concluded that those whose sleep patterns are constantly disrupted are prime targets for viruses. 

 The Take:

For those of use who may stay out late working, socializing, or binge watching that latest Netflix series, we may be putting ourselves at grave riskof being infected with the flu virus, or some other seasonal unfriendly infection. We can manage this by keeping a relatively constant sleep schedule, and ensuring that we get enough sleep as well. Just as exercise and diet are an essential part of keeping healthy, sleep can determine whether or not all that hard work we put in at the gym and in the kitchen matters in the end.

 

Healthy Back to School Habits

Now that the summer is almost over, it is time to start getting back into the swing of things and into a more rigid schedule as school, sports and other activities start back up. As the relaxation and leisure of summer days comes to a close, it is time to start planning ahead for how you will keep you and your family healthy this upcoming year. So, to help you, we have compiled a list of some healthy tips to keep in mind as you start preparing for the fall season and back to school!

• Eat a Nutritious Breakfast
• Not only a nutritious breakfast, but eat breakfast, don't skip it
• Give your kids (and yourself) a healthy dose of nutrition and protein
• Try to eat breakfast as a family as often as possible
• Limit Liquid Calories
• Sugary beverages, like soda, just provide empty calories
• Try to limit or dilate fruit juice to reduce sweetness and calories
• Substitute sugary beverages with milk and water
• Increase Fruit and Veggie Intake
• Keep pre-washed and easy to eat fruits and vegetables on the refrigerator for a quick grab-and-go snack
• Fruits and vegetables are low in calories and rich in nutrients
• Plan Dinner as a Family
• Get the kids involved in meal planning and choose healthy options that everyone likes
• Let the kids pick the vegetable that goes with the meal
• Try to eat together most nights of the week
• Practice Portion Control 
• Portion control is the easiest way to manage calories and avoid weight gain
• Allows for an occasional treats rather than banning them all together
• Portion out a cookie or treat in your child's lunch and add additional healthy options for a balanced meal

August Exercise Week 2

August Week 2 Exercise and Stretch

Exercise: Lateral Raise

1. Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.
2. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.

Stretch: Upper Trapezius Stretch

1. Grasp wrist or hand from behind and pull arm to opposite side
2. Tilt head away from lowered shoulder by positioning ear toward front of opposite shoulder. Hold stretch. Repeat to other side.

Physical Activity vs. Exercise

Physical activity and exercise are words that we hear often in the healthcare world as things that we should be doing to improve our quality of life. However, physical activity and exercise are different things, but both are important to have in our lives. In today's society, our jobs tend to make us sit for a majority of the day, which can be detrimental to our health, which means we need to move more and throughout the entire day. 

Physical Activity is the movement of muscles that require energy. On the other hand, exercise is planned, structures and repetitive, intentional movements to either improve or maintain physical fitness. 

Exercise:

• One of the best things we can do for our health
• Exercise helps slow down the aging process and is something everyone can do, even those with limitations
• If exercise is definitely not an option for you, at least getting some physical activity, you are still bettering yourself and your health

Physical Activity:

• Includes things we do everyday, like walking, gardening and household chores
• We should participate in physical activity 3 or more days a week as abilities allow
• Even walking 30 minutes a day can help decrease risk of heart disease, diabetes, high blood pressure, stress and helps regulate sleep and a normal weight
• Even though you may be someone who exercises daily, you may have a job where you are sitting all day, so including physical activity into your day is important as well

The bottom line, is that we need to move, and move often to maintain a good quality of life. This includes getting both exercise and participating in physical activity. We need to strength train, do cardiovascular exercises as well as move throughout the day whether that is walking, doing yard-work or cleaning your house a little bit each day.

Understanding Carbs and Sugar

A couple of weeks ago, we had a post discussing the harms of eating too much sugar and signs that you may be eating too much sugar without really recognizing it.  However, you do not have to completely cut out sugar, as long as you understand where sugars and carbs come from and what purpose they serve in your body.

What many people don't know, is that sugar is a carbohydrate. Carbohydrates can be found in the form of sugar, fiber and starches and serves as energy to the body. However, carbs can also be broken down into simple and complex carbohydrates.

• Simple Carbs: comes from things such as sugar and honey and turn to glucose rapidly
• Complex Carbs: often comes with a higher fiber content and takes longer to break down
• Provides sustained energy and helps control the release of sugar into the body

Instead of trying to completely cut out sugar, try to understand where the sugar is coming from and how it could either benefit or hurt your body. 

Recommendations for sugar and carbohydrates:

• Consume about 135 grams per day (this could be different for everyone, depending on activity levels and goals)
• Get them from sources that supply useful nutrients like fruit, veggies, milk and whole grains
• Limit added sugars; no more than 10% of overall calories per day
• This will also help to limit empty calories and allow you to consume more nutrient-dense foods

In the end, carbohydrates are not bad for you, but there are some forms of carbs that are better than others. By keeping yourself knowledgeable about what is going into your body, you will be able to make better decisions about your nutrition.

Wellness Wednesday

Being Overweight Can Increase Aging Process

Your weight doesn't just matter; it "brain matter's"

If you're overweight in your 50's right now, your brain's age could be a decade ahead of your actual age. A recent study conducted by Cambridge University found that those who are overweight in their 50's have the same brain age as those who are lean in their 60's. They measured their test subjects' brain age by looking at the white matter in the brain, as it naturally disappears as one ages. The Cambridge scientists looked at 473 people between the ages of 20 and 87 and divided them into 'lean' and 'overweight' groups and then proceeded to look at their white matter. The study found that the only significant differences occurred from middle age onward, making our weight the most important thing when our metabolism is at our all time low. 

It should be of note in this study, that the subjects showed no significant differences in knowledge or understanding and therefore more work must be done to see how it affects the development of dementia. The study also acknowledged that they have much more work to do to further understand how the brain is affected by obesity, and if the changes in the white matter of the brain could be reversed. That being said, being overweight still has significant maleficent effects on the body and fitness should be striven for. 

Are you Eating Too Much Sugar?

We know that sugar is bad for us, but what signs does our body give us that we are eating too much sugar and starting to cause harm to our bodies, both inside and out? Here are some things to take note of that could be happening because we are consuming too much sugar.

• Constantly Craving Sugar
• The more sugar you eat, the more sugar you crave
• Sugar causes a hormonal response that brings you up and then makes you crash and want more sugar
• Feel Sluggish Through the Day
• You get an initial high from the sugar then crash after it wears off
• Eating too much sugar often means you are not eating enough protein and fiber
• Begin Breaking Out
• A spike in insulin levels causes a hormonal cascade and you may start to notice your skin starting to break out
• You Have Mood Swings
• When you crash after your sugar high, your energy decreases which causes your mood to decrease as well.
• Start to Put On Weight
• Sugar causes you to consume excess calories and not even protein and fiber
• Too much sugar produces more insulin which can eventually cause and insulin resistance in your body and cause you to gain weight
• Get More Cavities
• Excess sugar impacts pH levels and throws off your natural ecosystem
• Sugar also gives bacteria a chance to thrive and multiply
• Nothing Tastes Sweet Anymore
• Constantly eating sugar overkills tastes buds so you need more to satisfy the sweet craving
• When you start to cut back, it will be hard at first, but then things will start to taste more sweet

August Exercise Week 1

August Week 1 Exercise and Stretch

Exercise: Upright Row

1. Grasp a dumbbell in each hand with palms forward and slightly less than shoulder width apart. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. 
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. 
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.

*** Be cautious of the amount of weight you are using during this exercise. Too much weight can cause you to have poor form. Start light, and gradually increase as you start to perfect your form.

Stretch: Cat-Cow Yoga Pose

1. Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
2.  Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and backwards through the tail bone. This is the position of a neutral spine.
3. Keep the neck long, as the natural extension of the spine
4.  Curl your toes under and tilt your pelvis back while your belly drops down, but keeping your abdominal muscles hugging your spine by drawing your navel in.
5. Take your gaze up gently up toward the ceiling without cranking your neck.
6.  Release the tops of your feet to the floor and tip your pelvis forward, tucking your tailbone.
7. Draw your navel toward your spine, drop your head and take your gaze to your navel.

Repeat the cat-cow stretch on each inhale and exhale, matching the movement to your own breath.

Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Upcoming Events at Gold Medal Physical Therapy

The end of summer and beginning of fall are starting to get exciting over here at Gold Medal! We have a lot of events that we will be hosting or will be a part of that we would love for you to join! Check out the list of our upcoming events and contact us if you would like to join or have any questions!!

• FREE Health Coaching
• Come join Gold Medal and our FOUR health coaches for a free session to help get your healthy lifestyle started! This event will be by appointment only, so call now to reserve your spot!
• When: Friday, August 12, 12:00-5:00 PM
• Where: Gold Medal Physical Therapy Perry Hall office
• 8640 Ridgely's Choice Dr. Suite L-1 Perry Hall, MD 21236

• Angel Park 5K
• Come join Gold Medal Physical Therapy at this local 5K! 
• MOG Coordinator, Gwen Branscome will be leading the warm-up and Tim Russell, PTA will be leading a post-race foam rolling class!

• Friday for Life
• Join us for our block party to benefit the American Cancer Society! Join us for a night of food and fun that supports a great cause.
• When: Friday, September 9, 5:00-9:00 PM
• Where: Gold Medal Physical Therapy Bel Air Office
• 407 E Churchville Rd. Bel Air, MD 21014

"Healthy" Foods to Avoid at the Grocery Store

In today's society, companies are constantly trying to create "health" foods due to the recent trend of our country's efforts to become healthier. However, some of the foods and products that are being put on the shelves have deceiving labels and if we look at the fine print and ingredient lists, are not actually that good for us. In fact, some of them are just as bad for us as some of the junk food that we know and are used to buying. It is important for us to know what some of the products are, and how to identify if they are truly a "healthy" option or not. 

• Fruit Juice
• If you like the flavor of fruit and are trying to consume more in your diet, eating it is much better than drinking fruit juice. Juice will add empty calories from added sugar to your diet. By drinking fruit juice, you are also not getting any of the fiber that you do from actually eating a piece of fruit.

• Granola Bars
• Granola bars are another food that can add a lot of unneeded sugar and calories to your diet. While not all granola bars do this, you must be cautious when purchasing them and read the label. When looking for granola bars, you want to look for protein, fiber and whole grains with limited sugar.

• Veggie Chips
• Most versions of veggie chips that you see on store shelves don't actually contain any servings of vegetables, rather overly salted versions of potato starch, which makes them glorified potato chips. If you really want "veggie chips", cut up veggies, toss will olive oil and some salt, and toss in the oven.

• Pretzels
• Pretzels are a snack that became popular because they are a no-fat food. However, that is not always a good thing due to the fact that most all brands of pretzels are made with refined, white flour. If you are craving a crunchy, salty snack,choose almonds or cashews over pretzels. 

• Flavored Yogurt
• While not all yogurt or flavored yogurt is bad, there are many out there that are full of added sugar and artificial flavorings. To avoid this, your best option is to buy plain yogurt and put fresh fruit in it for flavor.

Why Are You Not Losing Weight

Why are you not losing weight?

• Too Many Rules
• Try not to be so strict on yourself to the point where you are feeling deprived
• For example, instead of trying to cut out all sugar, use natural sources to satisfy that sweet tooth
• Cheat Days
• Giving yourself an entire cheat day can trigger getting off track and derailing your healthy habits
• Try giving yourself a treat meal rather than an entire day so the cheats don't spiral out of control
• Remember that alcohol calories count, so try cutting your alcohol consumption in half
• Not Eating Enough
• Rather than focusing on counting calories and trying to reduce calories
• Focus on choosing high-quality, nutrient-dense options over high-sugar foods and you will naturally eat fewer calories without sacrificing nutrients
• Thinking Short Term
• Don't fall for trendy or fad diets that allow you to lose a lot of weight at one time
• Stick to eating fruits, vegetables, whole grains, lean protein and healthy fats
• Not Tracking Intake
• Tracking your food intake will keep you honest and give a realistic picture of your nutrition and dietary habits
• Overeating Healthy Foods
• Even though foods may be healthy, like nuts, oils and fruits, the calorie and fat content still counts
• Measure out amounts of food so you do not end up overeating 

Benefits of Using Coconut Oil

Coconut oil  can be a great resource for our health in a number of different ways. Whether that is in cooking, baking or even used for skincare, coconut oil has a number of benefits for our body when used properly and in moderation.
 

1. Lauric Acid
• This is the predominant saturated fat found in coconut oil
• Quickly converted to energy by the cells when consumed
• Beneficial for weight loss when consumed in moderation
2. Cholesterol Booster
• Helps increase your good (HDL) cholesterol
3. Antimicrobial and Antioxidant
• Contains antimicrobial properties that have shown to prevent or fight certain viral, bacterial and fungal infections
• Unrefined coconut oil has contains phenolic compounds that have health-protective antioxidant properties
4. Great Addition to Meals and Cooking
• Works well in a variety of dishes and baked goods
• Benefits dishes that need more of a tropical flavor
5. Skincare
• Can be used as a great make-up remover and moisturizer

Although coconut oil does have a number of benefit to our body, and its fat properties are among those benefits, it is best used in moderation. High in fat also means high in calories, so you must be cautious of how much coconut oil you are actually using. 

Keep it Cool!

For those of you that like to workout a lot during the summer, especially those who like to exercise outdoors, you must be careful when the weather gets really hot a humid, like we have recently experienced. There are many precautions to take when attempting a workout on the hot, summer heat. Without taking precautions, you are taking a risk of dehydration and heat stress.

• Air Conditioning and Proper Air Flow
• Working out in a building or area with proper airflow helps to maintain optimal thermoregulation
• Exercise in the Morning
• Exercise first thing in the morning to avoid excessive heat
• Throughout the day, asphalt and concrete retain and give off heat, which makes the evening hours more unsafe than the morning hours
• Moisture-Wicking Tops
• Unlike just taking your shirt off, moisture-wicking tops remove the sweat from your skin
• The more sweat that is removed from your skin, the cooler you will be throughout your workout
• Limit Heat Exposure
• Being in areas with the temperature artificially increased in combination with the hot summer can cause long-term stress and damage to the body
• Save hot yoga for the winter time, as going in the summer can do more harm than good
• Take an Ice Bath
• Although this might not be the most fun, an ice bath can help bring your core temperature down after a tough workout
• Ice baths can also promote muscle recovery
• Cold Towels
• Place a cold towel on your wrists and neck to decrease core temperature and create a cooling sensation
• Keep a few small towels in your freezer to use in a time of need in hot temperatures
• Stay Properly Hydrated
• Make sure you are drinking water before, during and after your workouts
• Sports drinks can help to quickly replace electrolytes, but can be high in calories and sugar so only drink them if needed.

August Muscle of the Month

August Muscle of the Month- Trapezius

The trapezius muscle is the second largest muscle of the back and is located over the shoulder blades. This muscle runs from the base of the skull to the mid-back and supports the weight of the arm, retracting the shoulder blades and rotates the shoulder blades. The trapezius muscles is put to work when shrugging the shoulders and any movement working over your head.

The Trapezius muscle, also referred to as “traps” is the second largest back muscle,

located over the shoulder blades. It spans from the base of the skull, down to the mid-back. This

muscle has several functions such as, supporting the weight of the arm, retracting the shoulder

blades, and rotating the shoulder blades. Daily uses of this muscle include shrugging the

shoulders and anything that involves working over your head. The trapezius plays a crucial role

when doing a variety of exercises, especially those involving the shoulder. Examples of these

exercises are dumbbell shrugs, dumbbell lateral raises, or an overhead carry. These are

important because weak lower traps are a common cause of shoulder and scapula related

The traps also play a crucial role in a variety of exercises such as dumbbell shoulder shrugs, dumbbell lateral raises and an overhead carry. It is important to include exercises that work the traps in your workout routine because weak lower traps are a common cause of shoulder and scapula related injuries. 

Be sure to check back throughout the month for specific exercises and stretches for the traps!

injuries

The Trapezius muscle, also referred to as “traps” is the second largest back muscle,

located over the shoulder blades. It spans from the base of the skull, down to the mid-back. This

muscle has several functions such as, supporting the weight of the arm, retracting the shoulder

blades, and rotating the shoulder blades. Daily uses of this muscle include shrugging the

shoulders and anything that involves working over your head. The trapezius plays a crucial role

when doing a variety of exercises, especially those involving the shoulder. Examples of these

exercises are dumbbell shrugs, dumbbell lateral raises, or an overhead carry. These are

important because weak lower traps are a common cause of shoulder and scapula related

injuries

The Trapezius muscle, also referred to as “traps” is the second largest back muscle,

located over the shoulder blades. It spans from the base of the skull, down to the mid-back. This

muscle has several functions such as, supporting the weight of the arm, retracting the shoulder

blades, and rotating the shoulder blades. Daily uses of this muscle include shrugging the

shoulders and anything that involves working over your head. The trapezius plays a crucial role

when doing a variety of exercises, especially those involving the shoulder. Examples of these

exercises are dumbbell shrugs, dumbbell lateral raises, or an overhead carry. These are

important because weak lower traps are a common cause of shoulder and scapula related

injuries

The Trapezius muscle, also referred to as “traps” is the second largest back muscle,

located over the shoulder blades. It spans from the base of the skull, down to the mid-back. This

muscle has several functions such as, supporting the weight of the arm, retracting the shoulder

blades, and rotating the shoulder blades. Daily uses of this muscle include shrugging the

shoulders and anything that involves working over your head. The trapezius plays a crucial role

when doing a variety of exercises, especially those involving the shoulder. Examples of these

exercises are dumbbell shrugs, dumbbell lateral raises, or an overhead carry. These are

important because weak lower traps are a common cause of shoulder and scapula related

injuries

The Trapezius muscle, also referred to as “traps” is the second largest back muscle,

located over the shoulder blades. It spans from the base of the skull, down to the mid-back. This

muscle has several functions such as, supporting the weight of the arm, retracting the shoulder

blades, and rotating the shoulder blades. Daily uses of this muscle include shrugging the

shoulders and anything that involves working over your head. The trapezius plays a crucial role

when doing a variety of exercises, especially those involving the shoulder. Examples of these

exercises are dumbbell shrugs, dumbbell lateral raises, or an overhead carry. These are

important because weak lower traps are a common cause of shoulder and scapula related

injuries

The Trapezius muscle, also referred to as “traps” is the second largest back muscle,

located over the shoulder blades. It spans from the base of the skull, down to the mid-back. This

muscle has several functions such as, supporting the weight of the arm, retracting the shoulder

blades, and rotating the shoulder blades. Daily uses of this muscle include shrugging the

shoulders and anything that involves working over your head. The trapezius plays a crucial role

when doing a variety of exercises, especially those involving the shoulder. Examples of these

exercises are dumbbell shrugs, dumbbell lateral raises, or an overhead carry. These are

important because weak lower traps are a common cause of shoulder and scapula related

injuries