Here you will find suggestions for a training program with strength training and exercises for overweight. This exercise program and these exercises are tailored for you who are overweight. When you are overweight, it can be difficult to know how to exercise and what exercises to do - then this can be a good start.
How often should I exercise?
How often you complete the exercise program depends on your own daily form, health condition, medical history and dysfunctions (eg if you have a prosthesis). It is recommended that you try 2-3x a week if you are poorly trained and then try 3-4x sessions during the week as the form improves. We also note that a training session can be a good walk in the woods and fields for 30-45 minutes or similar. Contact your doctor or clinic if you are wondering how much you should exercise.
1. Ergometer bike
Duration: 10 minutes
Resistance Level: 5-8
Exercise bike is a perfect warm-up for the whole body, knees and hips. Use a resistance level that you are comfortable with - and then increase as you get in better shape.
2. Leg lift on all fours
Set: 2-3 reps: 10-12
execution: Stand on all fours. Lift and stretch one leg until it is in extension of the body. Lower back and then lift opposite leg.
3. Leg press (apparatus)
Set: 2-3 reps: 10-12
execution: Place your legs on the footrest shoulder-width apart. It is important that you have about 90 degrees in your knees. The abdominal and lumbar region should be tightened during exercise - before pushing your legs up until they are almost straight. Return to the starting position and repeat.
4. Chest press (apparatus)
Set: 2-3 reps: 10-12
execution: Lower your shoulders and make sure you have a firm grip on the handles. Keep your elbows level with your grip. Then press forward until the arms are straight and slightly slower back to the chest.
5. Deduction (apparatus)
Set: 2-3 reps: 10-12
execution: Lean back, take a good grip and look up obliquely. Then push the chest forward and pull the bar down to the chest. Slowly return and repeat.
6. Seated cycling (Seat bike apparatus)
Duration: 8-10 minutes
Resistance Level: 7-9
The seat bike is an excellent device when you want a good "cool down" after the training session.
Need help getting started with the workout?
If you find it difficult to motivate yourself for exercise, you may want to contact a clinician who works with exercise, muscles and joints on a daily basis. Authorized healthcare professionals can motivate and ensure that you exercise properly.
NEXT PAGE: - How To Release Muscle Tensions In The Neck And Shoulders
What can I do even against pain in muscles, nerves and joints?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling:Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
6. Prevention and healing: Compression noise like that like this can increase blood circulation to the affected area, thereby speeding up the natural healing of injured or worn muscles and tendons.
5 exercises against muscle tension in the neck and shoulder
Do you wake up with a stiff neck? And are your shoulders often raised under your ears?
Then try these 5 exercises that can help you loosen up muscle tension and tighten muscles in the neck and shoulder. Feel free to share with a friend who is bothered with a tight neck.
- Better blood circulation and mobility
Here are 5 exercises that can tighten tight muscles, increase blood circulation and contribute to more movement in the muscles and joints. Tight muscles and neck and shoulder muscles are common. These exercises can help you reduce the muscle tension you build up throughout the day. Exercise should be tailored to your personal health.
It can be advantageous to combine treatment with a publicly authorized clinic for optimal recovery. These 5 exercises have a particular focus on increasing mobility and loosening up muscle tension. Feel free to contact us on our Facebook page or in the comment field if you have input or comments.
"The article has been written in collaboration with, and quality checked by, publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."
Tips: Scroll below to see a training video with effective range of motion exercises and stretches for a stiff neck.
VIDEO: 5 stretching exercises for a stiff neck
These five exercise and stretching exercises can help you loosen up deep muscle tension in your neck and shoulders. The exercises are laid out so that they can be done daily and by all age groups. In the video shows chiropractor Alexander Andorff from Lambertseter Chiropractor Center and Physiotherapy (Oslo) presented the exercises.
The vast majority of people who have tried yoga will recognize this exercise. It is known for being a nice and comprehensive spinal exercise. You let your back sink deep like a camel - before you then act like a cat and shoot your back. In this way, you go through the range of motion of the back in a good and safe way.
reps: 6-10 repetitions (3-4 sets)
2. Stretching of the trapezius
The upper trapezius is the muscle responsible for raising the shoulders. So when after a long day you feel that your shoulders are hoisted under your ears - then you can literally blame them. This exercise ensures that you regularly stretch this muscle group which is a known contributor to tight neck and headaches.
Starting Position: The exercise can be performed sitting or standing. Let your arms rest straight down.
execution: Bring your head down to the side. The ear should point towards the shoulder. If you want extra stretch, you can use your hand and pull gently. You should then feel that it stretches on the other side of the neck, as well as down towards the upper part of the shoulder blade and the nape of the neck. We would go so far as to claim that this is perhaps the best stretching exercise against muscle tension in the neck and shoulder.
Duration: 30-60 seconds per stretch. Repeat 2-3 times on each side.
The pain clinics: Get in touch if you have any questions
Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics), including in Oslo (Lambert seats) and Akershus (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.
3. Extension of upper back and neck
Does your neck feel like you've been hanging your head all day? Maybe you have it in front of the PC screen? Then this yoga exercise is for you. This yoga position opens up the chest, stretches the abdominal muscles and activates the back in a good way.
Starting Position: Lying on your stomach on a yoga mat or exercise mat.
execution: Place your palms down on the floor at the level of the middle part of the ribs. Bring your legs together, with the top of your foot facing down, and use your back to lift yourself up and partially backwards. Push the chest forward and feel the back stretch.
Duration: Hold the position for 10-20 seconds. Repeat 5-10 repetitions.
Did you know yoga blocks is an aid many recommend? There are specially designed blocks that give you support for positions within stretching, yoga and mobility training. In the link here or via the image above you can read more about these (The link opens in a new browser window).
4. Stretching exercise for the spine
The musculature that runs on each side of the spine is called the paraspinal musculature - after a long day of static work, it can be nice to stretch this out in a gentle way. This is a very relaxing stretching exercise that is good for the back, neck and shoulders.
Starting position: Sit on your knees on an exercise mat or yoga mat.
execution: Stretch your arms in front of you and let your back bend forward. The head can be rested against the surface. If you find it difficult to get all the way down or if you think it is heavy on the neck, then you can yoga block be useful for increased comfort (as you can rest your head on it). The exercise stretches the spine, the shoulder arches and the transition of the neck.
Duration: Hold the stretch for 30-60 seconds. Then repeat the stretch 2-3 times.
5. Stretching exercise on a foam roller
The foam roller is a rather ingenious self-help tool that you can use against both muscle tension and joint stiffness. In English, foam roller is better known as foam roller.
Starting Position: Lie down on the foam roller so that you get support for your back. You need a foam roller that is at least 60 cm long.
execution: Bring your arms out to the side and pull your shoulder blades together. Then release back up.
En large foam roller you can probably argue that everyone should have one in their home. The main advantage lies in the fact that it has such a wide and varied range of use - and can easily be used for muscle pain and stiff joints in almost the entire body. Read more about it here or by pressing the image above (The link opens in a new browser window).
Summary: 5 exercises against muscle tension in the neck and shoulder
"Hello! My name is Alexander Andorff, chiropractor (general and sports chiropractor) and biomechanical rehabilitation therapist, at Pain clinics Interdisciplinary Health. I have extensive experience with work within investigation, physical treatment and training of both injuries and pain in the neck and shoulders. Among other things, I have worked actively with elite players in handball at the very highest level - and there you naturally see a lot of this type of problem. One thing I would like to emphasize when it comes to muscle tension in the neck and shoulders is that the daily effort plays a central role - so even doing maybe just 2-3 of these exercises on a busy day can have an incredible effect say. As mentioned earlier, it is also just a matter of contacting meg or any of our clinics if you have any questions or comments. I wish you all the best in the future!”
Others recommended self-measures against muscle tension in the neck and shoulders
Earlier in the article, we recommended both a foam roller and a yoga block in the fight against muscular pain. Regular movement and exercises can also prevent reduced function in soft tissues and joints. Many of our patients ask what kind of self-measures they can try themselves to gain better control over pain and ailments. Here are 3 of the tips, in addition to the foam roller, that we like to recommend when it comes to tension in the neck and shoulders. The links open in a new browser window.
Most heat salves and heat gels contain the active ingredient from chilies (capsaicin). This has a documented effect when it comes to reducing pain and the pain signaling substance substance P.¹ But remember to use a very thin layer, as they are quite effective (only use a small drop when you first try). Arnicagel is another type of gel that many people use for muscle and joint pain.
Trigger point treatment is a well-known form of treatment. The treatment technique involves actively working against muscle knots, i.e. accumulations of muscular damage tissue, and causes increased circulation into the area. The effect is that this area, which already had reduced circulation, gets better access to essential nutrients for normal soft tissue repair (for example elastin and collagen).
In our modern age, we are exposed to large amounts of physical and mental stress. The constant availability and the fact that we have to be "on" at all times of the day is not good for us. This is precisely why it is so important to make active choices in the form of relaxation. Many people, for example, take a relaxation session on a back and neck stretch (20-30 minutes daily). The beauty of these is that they promote natural curvature in the neck and back, and that they make us really relax.
The pain clinics: Your choice for modern interdisciplinary health
Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions.
Article: 5 exercises against muscle tension in the neck and shoulders
Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene
Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.
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Research and sources
1. Anand et al, 2011. Topical capsaicin for pain management: therapeutic potential and mechanisms of action of the new high-concentration capsaicin 8% patch. Br J Anaesth . 2011 Oct;107(4):490-502.
Other images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.
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