Exercises Stretching Body Muscles - The Benefits

A stretch routine is something most regular exercisers give a complete go by. But reading this might make it your prime goal. It is hard work no doubt. But the results make it well worth the efforts involved. A stretch involves a lengthening of the muscles, ligaments and connective tissue that surround a joint and make the movement of the joint possible. The muscles, ligaments and the connective tissues could be considered the drivers and the joint could be seen as the vehicle that makes the movement. So stretching each part of your body will make you more pliable and prepare you for effectively adapting to any situation that may require movement.
Here are the main reasons why you need to include stretching as part of your routine:

• Increases the range of motion

Experts agree that flexibility forms the very base line of fitness. Pliable muscles and flexible joints function at a higher level of efficiency. Each set of joints have different planes in which they move; some move in the forward and back plane, some move from side to side plane, and there are also some that rotate round their own axes. Our everyday functioning does not ensure that the joints and muscles move in all the planes they are supposed to, nor do our daily movements guarantee that the body is moving to it's fullest capacity. Thus it is very essential that we train it according to increase and improve its range of motion very regularly. After all, not using it leads to losing it.

• Prevents injury

An active body is less likely to get injured because it gets accustomed to the out-of-the ordinary actions it makes and learns during a stretch routine. Consequently, joints and muscles that have a higher increases the range of motion  are less likely to get injured. During a exercise or a sudden action , the muscles that have been regularly stretched, adapt to work by a previous memory and have less chance of getting injured.

• Improves posture, balance and coordination

Tight muscles are known to have a negative effect on posture. In most cases this can be corrected with awareness and posture training. For example tight hamstrings pull into the pelvic area that could cause an excessive arch in the lower back. This in turn can be a leading causative factor of back pain. Muscular balance and kinesthetic awareness have to form the base line for any fitness program; and correcting afflictions are of paramount importance before setting on a fitness trail.

Research shows that greater flexibility also increases neuromuscular coordination. The muscular system in the body function with the involvement of the central nervous system, and regular stretching enhances the speed of the nerve impulses that serve the muscles.

• Aids strength and cardiovascular training

A number of people mistake stretching for flexing. However, remember that both perform opposite functions. When a muscle flexes, it is shortening in length to complete its function. For example: a forearm picks up a pencil from the desk that is driven by the shortening of the biceps in the front of the upper arm, on the signal of the neuromuscular system. For the biceps to work efficiently, the opposing muscle i.e. in this case, the triceps (located in the back of shoulders,trapezius) need to be flexible enough to allow for the biceps to contract or flex fully. Now if the triceps were tight, the biceps cannot flex to its maximum.

That is why there is a symbiotic relationship between strength training and flexibility. If one muscle or muscle group is strong, it is so because the opposing muscle or group has allowed it to be so, during the contraction phase. Thus for imbalance not to occur and for the opposing muscle to be equally strong, you need to work at both shortening and lengthening equally.

The same can be explained for the cardiovascular work. If the legs and the lower body  have enough flexibility, they can contract with more efficiency.

• Relieves muscle tension

The stretching of any muscles helps in the early and easy dissipation of lactic acid, which builds up as a result of muscle activity and tension. This is why stretching is a panacea even at your workplace and provides immediate relief to the stress caused by knotted muscles.

A Weight Training Schedule for Real People

I'm guessing that you do not have vast stretches of unfilled time in your life.
I'm guessing that you would not enjoy spending most of your waking hours in a gym, even if you had leisure to do . I'm guessing that your goal in taking up weight lifting is not to become the next Mr. or Miss Universe.
In other words, you're a real person, with demands placed on you by job, family, friends, the house, the garden, the dog ... the mundane entanglements of modern life go on and on. But you also know that you need to get in shape. And even if your plans don't include winning a string of bodybuilding contests, you can imagine how great it would feel to step out into the world with a more sharply defined and muscled body.

The good news is, you don't need to live at the gym or put the rest of your life on hold to achieve a "hard bodied" look in a relatively short amount of time. What you do need is two to three hours of working out with weights per week. This is the total time per week, mind you; in practice, you would chop it into three parts -45 min. or an hour of weight lifting on Monday, Wednesday and Friday, for example. Between those days you would either rest or do some moderate cardio exercise such as brisk walking or bicycling.

Carving out even a couple of extra hours in a busy week might seem difficult for some people. But how many hours of TV are you watching? How much time do you currently spend surfing the Web? Aren't there two or three hours you could easily reclaim from these unproductive activities?

Two to three hours a week, spread over three non-consecutive days, yields a practical and effective weight training schedule for real people.

The keys to making this schedule work - and getting the body you want in the quickest amount of time - are persistence, consistency and "lifting smart."

Persistence - This means getting yourself out to the gym, or over to that workout bench in your garage, every workout day. No exceptions. You should take your three-times-a-week appointment with your muscles as seriously as you would a meeting with your boss or a rendezvous with your significant other. Once you skip a day, it becomes easier to miss the next ... and the next and the next.

Consistency - This means performing your weight training exercises correctly and fully at every session. Merely putting in an appearance at the gym won't do much for you if you allow yourself too many slack days when you sleepwalk through your workout, or start dropping some of your sets or repetitions because you "just don't feel like it." The sure way to progress steadily toward your muscle building goals is to engage every ounce of mind, body and willpower, from the beginning to the end of your workout slot.

Lifting Smart - This means learning as much as you can about your muscles and then concentrating on the weight lifting exercises that will build or sculpt the parts of your body you are most interested in developing, without neglecting the other parts.

"Lifting smart" also means varying your exercises from one workout session to another whenever it makes sense. For example, one exercise will work a muscle in one direction--direction "A" --while another one will work the same muscle in the opposite direction--direction "B." Usually, the smartest approach in such a case is to alternate the exercises. Instead of performing both of them during the same workout, do "A" on Monday, "B" on Wednesday, "A" again on Friday," then "B" on the following Monday, an so on.

The main lesson I hope you take from all this is that the quality of your commitment to improving your body is more important than the particular number of minutes or hours you allot to it. That's what a good weight training schedule is really all about.

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Power Walking Techniques

Power-walking is walking at a fast pace for a sustained period of time. You may have seen this style of walking if you watch Olympics , but it is a good exercise for anyone. Power walking is usually walking at the speed of a 12 or 15 minutes mile. It is an aerobic workout for your body that helps to increase the oxygen level of the cells. This helps to raise the metabolic rate at which the body burns calories and is therefore an important part of any fitness and weight loss program.

Walking at a faster speed than normal helps the body burn more calories than normal walking. This is why power walking is popular among those who are trying to lose weight.

One of the benefits of power walking is that it not only speeds up the body's metabolism but it also strengthens and tones the upper and lower leg muscles as well as the glutes. As little as three 15or 20 minutes walking sessions per week will produce noticeable results in your weight and you ability to walk faster.

The thing about getting started with faster walking is that you can do it in short intervals until you get used to the brisk pace. Try to increase the length of your intervals each day until your full walk is actually a power walk.

When starting a power walking program there are a few things you should keep in mind. You do need to have a good pair of running shoes, even if you are walking indoors. Keep your arms relaxed because when you hold your arms at a 90 degree angle it tenses up the muscles in the lower back.

You should also take small steps and gently swing your arms from the elbows. This technique helps to promote movement in the entire body and allows the muscles to move evenly.

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Nine Tips for Avoiding Athletic Injuries

Most of us know that exercise is good for you. But did you know that more and more research is indicating that exercise is the closest thing we have to the fountain of youth? That’s right, exercise can decrease our risk for a number of illnesses and conditions, including heart disease, diabetes, and the general decline in conditioning associated with aging.

The downside, however, is many people get carried away in their exuberance to get fit, and becoming injured can be a very real concern. The following tips are designed to help you avoid being sidelined by a painful injury early in the season.

-Warm up before and cool down after exercise. Warm up to get your heart going and the blood flowing in your muscles by walking, taking a slow run, or any movement that gently increases your heart rate. After exercise, cool off by walking or doing some light stretching to allow your heart rate and breathing to get back to normal.

-Use the proper equipment for your activity. Equipment that doesn’t fit or work well can also be an invitation for accidents and injuries. If your sport involves walking or running, your shoes are your main piece of equipment make sure they’re not old or worn out.

-Drink! This may seem like a no-brainer on the hot, humid days of summer, but dehydration can occur even on cooler days. Also, know the signs of heat stroke or heat exhaustion, which include feeling light-headed or dizzy, clamminess, lack of perspiration, shivering, and feeling cold.

-Slowly increase the intensity and duration of your workouts. On the first really nice day of spring, we all want to set the world on fire, but take it easy. If you are working toward a goal, gradual increases are the way to get there without injury.

-Be consistent with your exercise program. If you check the waiting room of your doctor’s office on Monday mornings, it’s likely that you’ll find a fair share of weekend athletes. Set up an exercise program that is regular  and incorporates a balance of strength, flexibility and endurance.

-Listen to your body. More often than not, your body will give you signals that it’s worn down or getting injured. The key is listening to those signals. Pain, fatigue, sleeplessness, or lack of motivation may be signals that you need to take a rest.

-Rest. Taking a break from exercise is an important component to conditioning. When you rest, your body recovers from previous workouts, allowing your heart, lungs, and muscles to get stronger.

-Mix It Up. By adding some variety to your workouts, you are not constantly using the same muscles and joints. Switch your activities and give those muscles and joints time to recover.

-Finally, know the signs of an impending overuse injury. It’s usually very clear when we are injured from some kind of trauma or a muscle pull, but overuse injuries can sneak up on us. Sometimes it’s difficult to understaining between everyday aches and pains and a true overuse injury. Common signs of overuse include pain that lasts hours or days after a workout, swelling, and reduced range of motion, or the feeling of  favoring a muscle or joint.

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The Role of Stress in Back Pain

One thing you will almost always notice about people with back spasms, if you have observed, is their high shoulders and swayback. Touch the muscles of their lower back, and you will find the same thing: hard, contracted muscles, not soft, weak, flabby muscles.
The major source of back spasms is the lifestyle of being "on the go" -- driven, driving, productive, on time, and responsive to every situation. This is a new idea for most people, so here's the explanation.
Our post-modern lifestyle triggers an ancient neuromuscular response (known to developmental physiologists as the Landau Reaction); this reaction involves a tightening of the muscles of the spine in preparation for arising from rest (sitting or lying down) into activity (sitting, standing, walking, running). The Landau Reaction consists of the muscular responses involved in coming to a heightened state of alertness in preparation for moving into action; triggered incessantly for years, it becomes a tension habit - one that often outlasts the moment (or stage of life) when it was necessary.
(The general viewpoint taught in physical therapy, it should be noted, is that the Landau Reaction is a temporary developmental response seen in infants, that does not persist into maturity. However, the muscular action pattern seen in mature adults under stressful conditions is identical to that seen in infants experiencing Landau Reaction - shoulders, back, and hamstrings go into action (get tight).)
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Ice Massage in sports therapy

For Soft Tissue Injury, Ice Massage Is Best
Ice massage is the most effective method of applying ice to an injury. The research regarding the use of ice on soft tissue injuries continues to support the following guidelines for icing an injury. These steps result in the best treatment outcomes for many acute sports injuries.

How to Perform an Ice Massage
The easiest way to perform ice massage on an injury is to freeze water in a small paper cup. Rip the cup to expose the ice. With the injured body part elevated above the heart to reduce swelling, massage the injured area. Keep moving the ice in a circular motion for ten minutes; never hold it in one place. As the ice melts, tear down the sides of the cup to expose the rest of the ice.


 Repeating the Ice Massage
The most effective and safest use of ice has been found with a repeated application for 10 minutes at a time. Allow the injured body part to warm for at least an hour before repeating the ice massage. Using repeated, rather than continuous, ice applications helps sustain reduced muscle temperature without compromising the skin. It also allows the superficial skin temperature to return to normal while deeper muscle temperature remains low.

How Long to Continue Ice Massage
The amount of time you continue the ice massage cycle is dependent upon the amount of pain and swelling you have, the extent of the injury and your personal preference. In general, repeating the ice massage 3 to 5 times a day in the first 24 to 48 hours is helpful. After 48 hours, there is less evidence that icing the injury will improve your healing time.

Cautions With Ice Massage
Icing an injury too long can cause further damage to the soft tissues, and even result in frostbite.
Keep in mind that your reflexes and motor functions are also impaired following ice treatment, so you may be more susceptible to injury for up to 30 minutes following treatment. For this reason, avoid using the injured body part until the tissue has warmed back up (about an hour).

 Alternate Icing Techniques
If you don't want to use an ice massage, you can use a small zipper bag of crushed ice, a package of frozen peas or a commercial ice pack to ice your injury. With these options, as long as you have thin towel or other protective barrier between your skin and the ice, you can leave the ice pack in place for about 15 minutes at a time. Again, be careful not to let ice sit on the skin ... either continually move the ice or use a thin towel between the ice and skin. 

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Fibromyalgia

Fibromyalgia is a chronic condition resulting in constant pain in the muscles, ligaments and tendons. Most people with fibromyalgia are women who typically notice the first symptoms of the disease between the ages of 20 and 50. Fibromyalgia can be disabling and drastically affect the sufferer’s quality of life.

Fibromyalgia causes Fibromyalgia may develop with no apparent cause in some people, while in others the disease appears after a physically or emotionally traumatic event, such as an accident or sexual abuse.  Genetics, hormonal changes or an infection may also contribute to the development of the disease. Women with rheumatoid arthritis or lupus are more likely to develop fibromyalgia.
Fibromyalgia symptoms These vary and may change frequently in fibromyalgia sufferers, including: sleep that is not restful, resulting in feelings of fatigue and stiffness; stomach problems, such as constipation or diarrhea; headaches; increased pain caused by changes in temperature, such as humidity, or physical activity; swelling and numbness; a tendency to feel depressed, anxious and sad; lack of concentration and memory loss; and fatigue and muscle weakness.

Fibromyalgia diagnosis/tests There is no single test, such as a blood test or X-ray that can provide a diagnosis of fibromyalgia. But if you're experiencing chronic pain, talk to your doctor who will try to rule out other conditions, such as arthritis, that may actually be causing it. To be diagnosed with fibromyalgia, your doctor will investigate if your pain is widespread, which is the defining characteristic of the condition.
Fibromyalgia treatment Fibromyalgia is not curable but symptoms can be treated through lifestyle changes and medications. Rest, heat therapy, exercise, stress relief and support groups may play a role in treating the disease. In some cases, moderate doses of analgesics, such as ibuprofen, may help relieve muscle pain and stiffness. Some doctors prescribe anti-depressants to relieve the symptoms of depression that can be caused by fibromyalgia. Acupuncture and homeopathy, among other alternative remedies, may also relieve fibromyalgia symptoms.
Fibromyalgia prevention Fibromyalgia cannot be prevented.

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Arthritis

You may have thought that arthritis is just an old person's disease, but the condition affects women and men of all ages. Arthritis, which means joint inflammation, consists of more than hundred conditions, ranging from relatively mild forms of tendinitis and bursitis to crippling systemic forms, such as rheumatoid arthritis, and pain syndromes, such as fibromyalgia. Osteoarthritis, is the most common form of arthritis, affecting about 3 million Canadians.

Arthritis causes The cause of arthritis is unknown, but researchers now believe that the key risk factors for osteoarthritis include heredity, excess weight, injury and joint damage from another type of arthritis. Canadian researchers have identified some of the enzymes that damage the cartilage in cases of osteoarthritis. Blocking these enzymes may be one way to slow the progression of the disease.
Arthritis diagnosis/tests It will depend on the type of arthritis you appear to have but your doctor may recommend lab tests to analyze your blood and joint fluid: an X-ray to check your bones or an Magnetic Resonance Imaging to examine soft tissues such as cartilage. She may also insert an arthroscope, a small tube through an incision near your joint; images of the joint can then be sent to a video screen for viewing. You may be referred to a rheumatologist for testing and diagnosis.
Arthritis treatment Most forms of arthritis have treatment options. These therapies typically work best when started early in the disease process, making an early diagnosis important.
• Pain relievers, such as acetaminophen, can provide relief for mild to moderate osteoarthritis. Nonsteroidal anti-inflammatory drugs , such as ibuprofen, help reduce pain and swelling of the joints and decrease stiffness. Corticosteroid injections reduce inflammation and swelling in cases in which mobility is affected.

• Exercise When the muscles and tissues that hold the joints together are not moved enough, they weaken, resulting in a loss of function. Moderate stretching and low-impact activities, such as swimming, eases symptoms and can slow damage to joints.
• Hot and cold Applying heat to a sore joint can minimize pain, stiffness and muscle spasm by promoting blood circulation. Applying cold to inflamed joints also reduces pain and swelling by constricting blood flow.
Arthritis prevention There’s no single way to prevent arthritis however regular exercise can decrease pain, increase your flexibility and help keep your joints healthy. And consuming a diet rich in omega-3 fatty acids, found in salmon, for example, may also help minimize joint stiffness in arthritis sufferers. Since obesity is a risk factor for arthritis, losing weight if necessary and maintaining a healthy weight, to prevent any additional stress on the joints, may also help lower your risk. Osteoporosis can also increase the risk of developing arthritis so getting enough calcium and vitamin D is important for prevention.

                    


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General Application Procedure for Shoulder Pain

Most shoulder pain solutions on this blog site are applied topically to your area of shoulder pain or shoulder discomfort and get right to the source of your shoulder pain by for instance, not attacking the inflammation of the the nerve but rather causing the nerves in your shoulder to relax, letting the blood and oxygen flow back into the inflamed area and in essence "turn off the pain signal to your spinal chord which is the pain connector to your brain".

Topical pain treatments for shoulder pain are"not cures"...the underlying cause of your shoulder pain still exists and you must find and treat the underlying cause of your pain in shoulder by consulting with a physician!

• At the first sign of arthritic, joint, or muscle related shoulder pain for shoulder pain, gently rub the applicator on the area of your shoulder where you feel the discomfort as indicated below

• Gently apply 2 to 3 light coats of the pain in shoulder topical solution to your shoulder pain in a continuous motion

• The area you cover with your product should be at least as large as the area of shoulder pain

• The solution will remain moist on your skin for a few minutes.

• Remain in a relaxed position and keep the shoulder warm to enhance shoulder pain

• Most people will feel pain in shoulder relief in 10 - 15 minutes

• Additional applications may be necessary to achieve a desirable level of shoulder pain.

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Joint Pain

 Joint pain can be caused by many conditions, including osteoarthritis, rheumatoid arthritis and bursitis, which is inflammation of the bursae, the fluid-filled sacs that cushion bones.
Joint pain causes A wide range of conditions from infectious diseases to injury and autoimmune diseases  can cause joint pain.
Joint pain symptoms Joint pain may affect one or more joints. Symptoms may include pain, swelling, stiffness and less mobility. The joint may be red or warm if the pain is due to arthritis.
Joint pain diagnosis See your doctor who will ask you to describe your symptoms and give you a physical exam. She may order Xrays and blood tests if she suspects certain types of arthritis or want to test fluid from inside of the joint. Since some joint pain, such as pain in the sacro-iliac joint, can be related to a type of arthritis called ankylosing spondylitis, which is often inherited, your doctor may inquire about your family history. You may be referred to a rheumatologist, a specialist in arthritis and certain autoimmune diseases, such as lupus and fibromyalgia, for diagnosis and treatment.

Joint pain treatment If an underlying condition is causing the joint pain, treating that condition should help alleviate the pain. Anti-inflammatory medications may help relieve pain and swelling. Warm baths, massage and stretching exercises are also recommended for joint pain that is not caused by arthritis.
Joint pain prevention Always wear protective gear, such as elbow and knee pads, when you’re playing sports, to protect your joints from injury. If you’re concerned about joint pain, choose low-impact exercises, such as swimming which are less likely to result in joint injuries.  In the case of joint pain due to bursitis, avoiding activities that involve repetitive movements of body parts may help prevent it. There is no known way to prevent rheumatoid arthritis but it’s often possible to prevent further joint damage if you get prompt treatment. If you’re overweight, weight loss may reduce your risk of developing osteoarthritis in your knees.

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Lose weight watching TV - Exercises and snack ideas for couch potatoes

This time of year, when shorter days and cooler weather are driving you inside, it's tempting to just hole up on the sofa and watch your favourite TV shows while you munch away on calorie-laden snacks. But you can turn your evening around so it's fun, fit and healthy with just a few easy exercises and some nourishing food choices!
Take an exercise break
Don't feel like running off to the gym? Get fit and feel great in the comfort of your own living room! Laurie Ashby, professor of Fitness and Lifestyle Management at George Brown College in Toronto recommends these simple exercises you can do during commercial breaks while you're watching TV – try one or two of these each night:
A quick skip
You loved it when you were a kid and it's great way to burn calories. Clear a spot on the floor, grab a skipping rope, and skip through the commercials. Do this through each break in a one-hour TV show and you can burn as many as 200 calories!
Tap on it
Here's a great cardio exercise that also works your legs and buttocks. Stand facing the couch and tap your foot lightly on top, then switch legs and tap the other foot. Continue tapping as quickly as possible throughout the commercial break. Pull your belly button in to engage your abdominal muscles and push your arms forward with each foot tap – and you have a total body workout! You'll use about 150 calories tapping through one hour of commercials.
Sofa push ups
It's important to keep your upper body strong and push ups target muscles all the way from your neck to your abdominals. Stand behind the back of the couch about one metre away and place your hands a little wider than shoulder-width apart. Lean into the couch with your buttocks tucked. Bend your elbows and exhale as you lower yourself toward the couch; then push up, breathing in as you lift. Try for three sets of 10 (resting briefly between sets) during each commercial break in a one-hour program.

Step 'n' lunge
Walk over to your stairs. Step up one step, then down; repeat and continue at a quick rhythmic pace for the duration of the commercial break. Next break, return to the stairs; stand on the bottom step and lunge back with one leg. Return it to the step and lunge back with the other leg. Continue alternating legs quickly and rhythmically throughout the commercials. You'll burn about 250 calories in an hour of commercials.
Sit up and squeeze
For this exercise, you'll need a medium-sized ball. Lie on your back and bend your knees with your feet flat on the floor. Put the ball between your knees and clasp your hands behind your head. Lift your head and shoulders and inhale, keeping your chin off your chest, then lower. Each time you lift, give the ball a squeeze. Do about three sets of 10 in each commercial break throughout a one-hour show.
Whew! Workout's over and it's snack time!
You don't want to undo all your good work, so choose one of these healthy, low-cal snacks, suggested by registered dietitian Natalie Brown of White Rock, B.C.:

• Sweet 'n' easy: 3/4 cup low-fat yogourt + 1/2 cup fruit = 170 calories
• Satisfy your munchies with your own trail mix: 1/4 cup mini Shredded Wheat and/or Shreddies + 2 tbsp raisins + 2 tbsp almonds = 170 calories
• For peanut butter-lovers: 4 melba toast + 1 tbsp peanut butter = 140 calories
• Popcorn with a crunch: 3 cups air-popped popcorn + 14 almonds or 25 pistachios = 200 calories
• Two snack ideas with a Greek twist: 1 whole wheat pita, cut into wedges + 2 tbsp hummus = 200 cal; 1 cup raw veggies (carrot/celery sticks, peppers, cauliflower, broccoli) + 1/4 cup tzaziki dip = 150 calories

REMEMBER: Eating protein (e.g., nuts, meat, cheese, eggs) and carbohydrates (e.g., bread, cereal, popcorn) slows down the digestion time, making you feel fuller, longer.

                   
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Preventing Back Pain

 Causes of back pain Back pain affects millions of Canadians. It can make everyday tasks — such as getting in and out of a car, putting on a coat, picking up a child or sitting at a desk — virtually unmanageable.

Injuries, heavy lifting, ageing, recreational activities, pregnancy and the stress of everyday life can all cause back pain, but there are things you can do to prevent problems from developing, becoming chronic, and affecting your quality of life.

Prevention tips Try these tips to minimize your risk of back pain:

1. Warm up before and stretch out after physical activities such as sports, gardening or other physically demanding tasks at work and at home.
2. Keep backpacks and purses light – distribute the load evenly on your shoulders.
3. Lift objects safely – bend your knees and use your arm and leg muscles, not your back to lift.
4. Stretch after an hour of television viewing or sitting at the computer.
5. Invest in a supportive mattress and pillow.
6. Fit regular exercise into your weekly routine; poor fitness is associated with back pain.
7. Work on your posture to keep your spine properly aligned.
8. Maintain a healthy weight to reduce the strain on your back.
9. Drink water to keep your body – including the disks of your spine – hydrated.
10. Give yourself a break. Find time to de-stress and relax tense muscles

By making your spinal health a priority, you can avoid long-term problems and keep working and doing the things you love. If you experience back pain that lasts more than two or three days, consult your massage therapist or another health care professional.

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