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Showing posts from October, 2016

Exercises That Help Prevent Knee Pain

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Build pain-proof knees Protect and pamper your knees now, and they'll keep you striding strong and pain-free for life.

Here are key stretching and strengthening moves that you can practice to help pain-proof your knees.

Calf stretch Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

Quadriceps set Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs. Straight leg raise Lie down with right leg extended and left leg bent. Lift your straight leg up until both knees meet, then slowly lower. Do three sets…

Scapula Control With Core Stability Retraining

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Using a ball lie on your stomach with your inner core engaged by pulling the waistline up from the pant line. Keep the core engaged the entire time. Start with bringing the elbow up so the arm is at 90 degrees with the fist clenched. Keeping the upper arm and wrist still bring the forearm up parallel to the floor and back down slightly. Repeat this for 30 seconds 3 sets twice daily. This exercise is great for retraining the motor control of the scapular muscles in conjunction with core stability strengthening. Excellent to do in the strengthening rehabilitation phases of any kind of shoulder injury. Great for swimmers, baseball, tennis, volleyball, basketball or ultimate players.

This One Simple Exercise Will Help Tighten Your Core and Lower Body

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One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat. As you’ve probably heard, doing planks is a great way to keep your abdomen, back, and glutes tight and strong. But there are variations of this exercise that you should also incorporate into your fitness routine to get better results. How to Reverse Plank The key to this exercise is to keep a proper form. If you feel your hips sinking towards the ground, get back into the initial position and readjust yourself. As you get more comfortable with it, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two. On the other hand, if it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. As with any other exercise, warm-up properly before attempting. Sit on the floor with your legs out in front of you and you back straight.Lean back so that your …

Triceps Stretch

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This stretch is great to do after doing any prolonged overhead activities or sports using the arms and shoulders. It’s also really good to do after you have injured your shoulder or elbow when you want to increase mobility. Begin by reaching your hand down your spine while pointing the elbow to ceiling. Then pull the elbow higher with the other hand and hold for 30 seconds. Do 3 sets twice daily.

Thumb Spica Taping

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This taping technique will limit movement in the joint between the thumb and the hand to help the soft tissues heal after a thumb sprain. You use loops of tape around the thumb that attach to the wrist and ‘rein in’ the thumb to prevent it from moving. Equipment Required2.5cm Zinc Oxide TapeScissors (optional)Instructions Step 1: Start by creating an ‘anchor’ on the wrist. Circle the wrist once with the zinc oxide tape as pictured: Step 2: Now you add the tape strips that will support the thumb itself. With the zinc oxide tape, start on the outside edge of the wrist – i.e. on the same side of the wrist as the little finger is. With a single continuous strip of tape, bring the tape diagonally up the back of the hand, onto the first joint of the thumb. The tape should cross the main knuckle of the thumb (the knuckle where it joins the hand.) Continue all the way around the thumb, so the tape crosses itself, then come down the base of the palm and around the outside of the wrist to fin…

Posterior Capsule /Deltoid Stretch

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This exercise is great to increase the mobility of the posterior shoulder capsule and deltoid muscle after injuring your rotator cuff & having scar tissue in the posterior shoulder capsule. Begin by lying on your back with your knees bent. Bring your arm up and across your chest and lean your weight onto the scapula of the same side. With your other hand pull the arm above the elbow across the chest. Hold this for 30 seconds doing 3 sets twice per day.

5 Surprising Benefits of Training Your Glutes

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Booty, butt, derriere, backside, rump, fanny, keister, caboose, tush. So many different names for the one body part everyone wants to build, tighten and tone. By far the largest and strongest group of muscles in your body, the gluteals (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to extend, rotate and abduct the hip. They also contribute to stabilization of the pelvis, in particular during walking, running and climbing. A well-trained rear end isn’t just nice to look at. Strong glutes and hamstrings can help improve posture, alleviate lower back, hip and knee pain, enhance athletic performance, reduce bone density loss and even eliminate that stubborn abdominal pooch. What’s more, because muscle burns more calories at rest than fat does, increasing lean muscle mass via glutes training can accelerate fat loss and help to keep it off. All pretty good arguments for training your glutes, don…

Are Exercise Injuries More Common in the Cold?

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Q: Am I at greater risk of muscle or joint injury when I exercise in the cold? A: In general cold-weather workouts are almost always safe, as long as you bundle up (layers are key) and pay extra attention to slick, slippery surfaces. But what's happening inside?
Cold weather certainly can increase your risk of straining or tearing something. That's because the lower temps cause our muscles to tighten a little bit more. Think about a block of clay that's been sitting there, that cold block of clay would tear if you stretched it, compared to how pliable it would be if you spent some time warming it up in your hands first. Our muscles and connective tissue also have less elasticity when the temperature gets lower. That's why warming up is more important now than at any other time of year. In average temps when you're not using your muscles, most of your blood flows to your internal organs. When you start to call on your legs and arms to get moving, blood vessels open u…

Neck Core Stability Strength

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This exercise strengthens core stability muscles of the neck. Lying down with your knees bent place a small towel behind the arch of the neck. Next, press the tip of the tongue up against the roof of the mouth and do a chin nod. It will feel like you are giving your self a double chin. Then pivoting off the towel, slightly lift the head off the mat while keeping the lower back flat. Next, bring your arms up while keeping the chin nod engaged and the lower back flat. With your fists shoulder width apart slowly bring them apart even more for another for 5 seconds and then take 5 seconds to slowly bring them back up to the start position again. Do 15 repetitions of this for 3 sets. This is great for neck injuries such as whiplash, acute and chronic neck strains and headaches caused from neck injuries. "