Why We Need To Carry & Move Objects
An essential part of being human is the ability pick up objects and move them to different locations. However, with cars, shopping carts, wheeled bags, hired help, and online delivery, most people no longer need to carry objects or bags around. This results in major muscle groups that no longer need to be used. When muscles are not used, they quickly become weak and even atrophy. This is the reason that most people in modern society have weak muscles through the whole body.
Fortunately, there’s a simple exercise that can help solve this dilemma:
The Suitcase Carry: simply carrying a medium to heavy weight or bag at your side while walking slowly.
This exercise has become popular recently, as strength training now focuses on more functional fitness. Anyone can do this and you can use any size or weight object, as long as you can hold it firmly and safely, without dropping it.
Follow these tips to make this exercise safer and more effective:
Take at least a few minutes to warm up before starting.
Lift up the object carefully and put it back down in a slow, controlled, and mindful way.
Source: Geeks On Feet: Suitcase Deadlift Be sure to use proper, upright posture, so that you’re as strong as possible.
If you feel any lower back discomfort while carrying the object on one side, try carrying an equal weight in both hands, as this actually puts less pressure on the lower back.
For heavier objects, you can also extend (i.e. abduct) your opposite arm away from your body to maintain balance.
Carry the object as close to your side, as possible, which engages the spinal column muscles more effectively.
Avoid leaning to either side, keeping your shoulders leveled with each other.
Take shorter steps while doing this and be mindful of every movement.
Walk for at least 30 meters, at least 3 times a week.
As you get stronger, slowly increase the weight being carried.
Be sure to train both sides, of course, especially the non-dominant side.
Do this exercise barefoot, so that your feet are more active, which engages your spinal trunk muscles even more and also strengthens your feet.
Since we don’t have to carry heavy objects much these days, it’s important to make this simple exercise a part of your regular training regimen. If your work involves mostly sitting and computer work, you will benefit from doing this daily with a lighter weight. This exercise may seem simple, but the benefits are numerous. There are many variations of this exercise, called “loaded carries,” which will engage the mind and body in a different way.
With optimized neurological function, this exercise will be even more beneficial. Please be sure to speak to your chiropractor before adding this exercise to your lifestyle, to make sure your spine and nervous system are ready for the challenge. Regular training will improve whole-body strength, especially the spinal muscles and hand grip, as well as your mind-body connection. This can also help improve balance to prevent falls, while making you more resilient to mishaps, especially lifting injuries.
As the old saying goes, “use it or lose it,” which is especially true of the more than 40 muscles that maintain the stability of the spine. If you keep lifting and carrying things around, life also gets lighter, stays lighter, and will be more enjoyable.
by SJ NANA, DC, DrNana.co.za
References:
Suitcase Carry Made Better in Seconds! 💼 Full Body Strength Exercise
What I Learned From 3 Months Of The Suitcase Carry Exercise [RESULTS]
Loaded Carries: 5 Dead-Simple Exercises for Practical, Everyday Strength
Video: What Happens To Your Body When You Do Suitcase Carries For 30 Days
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