💡 Why Your Pain Keeps Coming Back
“Shoulders always feel heavy from desk work…”
“My lower back never relaxes, even after a full night’s sleep.”
“I go to massages, but the pain returns in a few days.”
Sound familiar?
Many men in their 30s–50s at EDEN / Gran gym struggle with the same issue.
The truth is, most chronic shoulder and back pain comes from poor posture and muscle imbalance.
Once you restore balance through stretching and core training, you can eliminate pain — from the root. ✨
✅ Shoulder Pain — Causes & Solutions
🔹 Cause 1: Rounded Shoulders & Hunched Posture
Long hours in front of a computer cause the shoulders to roll forward,
tightening the chest and upper back muscles while cutting off blood flow.
💡 Try These Stretches:
- Wall chest stretch (open your chest and hold 30 sec)
- Shoulder rolls (draw big circles front and back)
👉 Just 2 minutes a day can make your shoulders feel lighter!
🔹 Cause 2: Frozen Shoulder Blades
It’s not your shoulders — it’s your shoulder blades that aren’t moving enough.
Improving their mobility enhances circulation and posture.
💪 Recommended Exercise: Face Pull (using resistance band or towel)
→ Activates the upper back and realigns shoulder posture.
💬 Trainer’s Comment:
“When your shoulder blades start moving properly, even your face line looks sharper!” 😍
✅ Lower Back Pain — Causes & Fixes
🔹 Cause 1: Pelvic Tilt & Sitting All Day
Sitting too long causes the pelvis to tilt backward,
stretching and straining the lower back muscles.
💡 How to Fix It:
- Stretch your hamstrings regularly
- Sit tall — consciously reset your posture at least 3 times a day
👉 Just a few posture resets daily can dramatically reduce back pain.
🔹 Cause 2: Weak Core Muscles
If your core isn’t supporting your spine, the lower back takes all the load.
Balancing your abs and back muscles stabilizes your entire body.
💪 Try These Core Moves:
- Plank (30 sec × 2 sets)
- Bird Dog (extend opposite arm and leg while on all fours)
👉 Focus on control and balance, not brute strength — that’s the EDEN method.
✅ 5-Minute Daily Stretch Routine
1️⃣ Chest Open Stretch (30 sec each side)
2️⃣ Shoulder Rolls (10 reps forward/back)
3️⃣ Hamstring Stretch (1 min)
4️⃣ Bird Dog (30 sec × 2 sets)
5️⃣ Deep Breathing + Posture Reset (1 min)
💡 Pro Tip: Start with just 3 minutes — consistency matters more than duration!
💬 Trainer’s Message:
“Shoulder and back pain don’t improve by training harder — they improve by training smarter.
Once you master posture and balance, you’ll feel lighter, move better, and even look younger.” ✨
🌟 Summary
✅ Shoulder and back pain come from posture + muscle imbalance
✅ Combine stretching with core stability to fix it at the root
✅ Just 5 minutes a day builds a younger, fatigue-free body
📌 About Gran gym / EDEN
This article is brought to you by Gran gym, Japan’s premier men-only personal training studio.
At Gran gym, our female trainers help men in their 30s and 40s:
- Correct posture and eliminate chronic pain
- Build strength and endurance safely
- Regain confidence and vitality through functional training
💪 Personal training, assisted stretching, and home sessions available.
📍 Locations: Nishiazabu, Azabu-Juban, Akasaka, Jiyugaoka, Ginza, Higashi-Nihonbashi, Osaka Umeda, and Shinsaibashi
✨ Book your trial session today — and start building a body that never gets tired.
Thank you for reading to the end!
This article was introduced by “Gran Fitness,” a personal gym exclusively for men.
At Gran Fitness, our beautiful trainers provide training mainly for men in their 30’s and older who want to be popular with the ladies.
Why don’t you enjoy building your body to be popular? We also welcome you to join us for health improvement and weight loss.
In addition to personal training, we can also provide stretching and on-site training.
If you are looking for a personal gym in Bangkok, Thailand, or if you want to be trained by a beautiful trainer, please visit “Gran Fitness”!
We are waiting for your trial reservation!
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