Essentrics With Cecily

In Essentrics with Cecily Thursdays 10-10:45 Morton Grove Civic Center we work out in bare feet. With awareness of our feet, per this example below, we improve alignment, range of motion and posture, reduce pain and stiffness.

Neck HURTS = Foot PROBLEM.

🤯

TRUTH: If the left side of your neck HURTS,
you might need to loosen your right foot.

“Don’t believe me?!??”

Try this:

From a standing position with toes facing forward, shift your bodyweight to your right side. What you most likely notice, is that your left foot turns a little bit.

Since everything is connected, here is is why that happens.

1. When you shift weight to the right, the LEFT side of your pelvis swings forward a little. This twists your pelvis over the right leg. We call this relative internal hip rotation.

2. As a result, the arch on your RIGHT foot gets higher and more rigid, the left will flatten easier.

3. Because our spine (via the sacrum) attaches between your pelvic bones, your lower back bends to the left.

4. As a result the LEFT shoulder is forced to raise, this loads the muscles on the side of your neck eccentrically.

IN SIMPLE TERMS…it forces them to hold on to your BIG HEAD all day long.

This means…

- they get tired
- they get weak
- YOU feel stiffness, tightness and PAIN.

You may also get FRUSTRATED because unless you get your foot, hips, and head on the same page this can be a CHRONIC PROBLEM.

Get 👉🏻The Book of Painless Exercise
here are the links for the BUNDLE AND DIGITAL OPTIONS,

Digital - https://www.romfit.com/products/pnlexdg
Bundle - https://www.romfit.com/products/pnlbundle

Become a Better Human

From my colleague and friend Denise. Knowledge and wisdom can help us be healthier. Thank you Denise

The Biomechanics of Shoulder Abduction: A Perfect Example of Joint Coordination

Raising your arm overhead may seem like a simple movement, but it is actually one of the most complex coordinated actions in the human body. Achieving 180° of shoulder abduction requires precise interaction between the glenohumeral (GH), scapulothoracic (ST), sternoclavicular (SC), and acromioclavicular (AC) joints. This coordinated motion is known as the scapulohumeral rhythm.

Approximately 120° of abduction occurs at the glenohumeral (GH) joint, where the humeral head rolls superiorly while simultaneously gliding inferiorly on the glenoid fossa. This opposing roll-and-glide mechanism prevents the humeral head from impinging against the acromion and maintains joint congruency throughout the movement.

The remaining 60° is produced by upward rotation of the scapula on the thoracic wall. This scapular motion results from approximately 25° of elevation at the sternoclavicular (SC) joint, 25° of posterior rotation of the clavicle at the SC joint, and about 35° of upward rotation at the acromioclavicular (AC) joint. Together, these motions rotate the glenoid fossa upward, allowing the arm to continue elevating without excessive compression of the subacromial structures.

As the arm elevates, the humerus externally rotates, moving the greater tubercle away from the acromion. This external rotation preserves the subacromial space, reducing compression of the supraspinatus tendon, subacromial bursa, and long head of the biceps tendon. Without sufficient external rotation, painful impingement is far more likely to occur.

The movement is powered by a coordinated muscle force couple. The supraspinatus initiates abduction, while the middle deltoid becomes the primary elevator. Simultaneously, the rotator cuff muscles stabilize the humeral head by producing an inferior compressive force that counteracts the superior pull of the deltoid. The upper trapezius, lower trapezius, and serratus anterior work together to produce smooth upward rotation of the scapula, ensuring efficient force transfer throughout the shoulder complex.

Disruption of this coordinated rhythm can significantly impair shoulder function. Weakness of the serratus anterior or lower trapezius, rotator cuff pathology, AC joint dysfunction, clavicular injuries, adhesive capsulitis, or glenohumeral instability may alter scapular mechanics, reduce overhead range of motion, and increase the risk of subacromial impingement, rotator cuff tendinopathy, and chronic shoulder pain.

Understanding scapulohumeral rhythm is fundamental in orthopedics, physiotherapy, sports medicine, and rehabilitation because restoring normal movement requires treating the entire shoulder complex—not just the glenohumeral joint.

Efficient shoulder movement is not the work of one joint—it's the result of four joints and multiple muscles working together in perfect biomechanical harmony.

Thursdays 10 -10:45 Bone strengthening in Essentrics with Cecily, Gentle class all standing and chair for stretching. Get pain relief, improve balance, range of motion and posture. Walk in! FREE through Senior Services MortonGrove Civic Center on Dempster adjacent to Harrar Park. All are welcome.

🦴 Strong Bones Start with Strong Habits 💪
Your bones stay healthier when you challenge them with safe, weight-bearing movement. You don't need an intense workout—just consistent practice.
These 8 wall-supported exercises can help improve: ✅ Bone strength
✅ Leg and core muscles
✅ Balance and stability
✅ Confidence with everyday movement
Remember: Progress is built one rep at a time. Start where you are, move with control, and celebrate every improvement.
💬 Which exercise will you try first—Wall Push-Ups or Wall Squats? Tell us below!
⚠️ Disclaimer: This content is for educational purposes only and is not medical advice. Consult your healthcare provider before starting a new exercise program, especially if you have osteoporosis, recent fractures, or other medical conditions. Stop if you experience pain, dizziness, or unusual symptoms.

Got planter fasciitis?

🦶 Ease Neuropathy Discomfort—Keep Your Feet Moving
If you have peripheral neuropathy, gentle exercises can help improve mobility, balance, and muscle strength. While they won't cure neuropathy, regular movement may help reduce stiffness and support healthy function.
✨ Try These Gentle Exercises: ✅ Ankle Pumps
✅ Toe Curls & Toe Spreads
✅ Heel Raises
✅ Seated Marching
✅ Heel-to-Toe Walking (with support if needed)
✅ Single-Leg Balance (hold a chair)
✅ Calf Stretch
✅ Gentle Foot Circles
Benefits May Include: 🦶 Improves foot and ankle mobility
💪 Strengthens lower leg muscles
⚖️ Enhances balance and stability
🚶 Supports safer walking and daily movement
🩸 Encourages healthy circulation through muscle activity
❤️ Promotes confidence and independence
Start with 5–10 minutes daily, using slow, controlled movements. Wear supportive shoes and use a sturdy chair or countertop for balance if needed.
💬 Today's Challenge: Complete this routine and comment "STEP STRONG!" 👣
⚠️ Disclaimer: This content is for educational purposes only and is not medical advice. Exercise does not treat or cure peripheral neuropathy, but it may help improve strength, balance, and mobility. Consult your healthcare provider before starting, especially if you have diabetes, severe numbness, foot ulcers, significant balance problems, or worsening pain. Stop immediately if you experience sharp pain, dizziness, or new symptoms.

Anyway; What exactly is the Fist Amendment? Do you know your rights proclaimed there? Did you ever have to memorize it in grade school? Evidently some have not.