Top 5 Basic Exercises Your Workout Needs
For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient.
01
Hip Dominant Exercises
These exercises are usually neglected due to its technical difficulty. A hip dominant exercises originates from the hip. A lot of people do not have the mobility in their hips or stability in their lower back to perform such exercises. This makes it a crucial movement pattern to add to your workout. It is important to focus on the movement first and then progress towards adding weights. Examples include hip thrust, deadlifts, Romanian deadlifts and good mornings.
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02
Knee Dominant Exercises
It is important to realize that the movement of this exercise comes from the knee and not the hips. The most basic of these is a squat. It was previously believed that the knee should not cross the toe; however this limits the range of motion of the movement. A better way to look at squats is by comparing the angle of the shin to the angle of the torso - these angles should always be parallel. Other knee dominant exercises include lunges, single leg squats and Bulgarian split squats.
03
Upper body Pushing Exercises
Here, the most common exercise is a push-up. This movement can take place in two directions - vertical and horizontal. An example of a vertical push is a shoulder press and a horizontal push is bench press.
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04
Upper Body Pulling Exercises
Often neglected, upper body pulling exercises are important to keep appropriate muscle balance of the upper body. A lot of programmes only focus on pushing exercises and can lead to the anterior (front) muscles getting tight and causing other dysfunctions in the upper back. Like pushing exercises, pulling can be divided into vertical and horizontal. An example of a vertical pulling exercise is a pull-up and a horizontal pulling is a cable row exercise.
05
Core Exercises
Lastly, it is important to add core exercises into every programme. The core muscles not only consists of the ‘six pack muscles’ but also includes muscles from the torso, back and hips. The core translates force from the lower body to the upper body and is important in all our daily activities. Core exercises should include rotation, anti-rotation, strength and stability exercises.
Adding these 5 exercises into your programme will allow your full body to move better. Always remember to work on the movement first and then progressively load it. For every knee dominant exercise add a hip dominant exercise and for every upper body pushing exercise add an upper body pulling exercise and round it off by adding a core exercise.
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Top 5 Challenges Of Long-Term Athletic Development
Top 5 Challenges Of Long-Term Athletic Development Leandi Van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital All youth development sporting programmes have two objectives: to develop athletes to the best of their abilities and to develop children with a clear sense of the importance of physical activity for health and well-being. Here are some of the problems that limit physical activity participation today and can which can lead to unhealthy adults in the future. Physical inactivity: Research shows that children are becoming less active in recent years. This is particularly true in India as children have less time to play because of increased demands of school work. Inactivity is fueled by the increase in watching television and playing online games, poor nutrition, and sharp decrease in active transportation to get to school, poor sleeping habits and a reduction in physical education classes. These factors not only influence younger athlete’s performance later on, it also influences general health and well-being of young children. Obesity/overweight youth: Obesity in children has seen a sharp rise in recent years. Getting children who are overweight into an exercise routine should be done with caution and proper progression. Underuse injuries are common among obese and overweight youth. This is due to the lack of postural and neural muscular control, inadequate overall body strength and reduced motor control development. There is a greater risk for overweight and obese children to get injured from participating in sport. A programme that includes light low impact conditioning activities should be done before progressing to sport. Early sport specialization: This is when young athletes are limited to only one sport, year round. Early specialization is usually preferred for sports such as gymnastics because of the demands of the sport and the average age of professionals. However, research suggests that such athletes should also engage in a well-rounded strength and conditioning programme in order to develop overall qualities that could prevent injuries. Athletes who specialize early are at a big risk of overtraining, overuse injuries and burnout. Overtraining is when an athlete trains and participates in sport without adequate rest and recovery. Overtraining can lead to overuse injuries. Research suggests that athletes should take part in multiple sports instead of specializing only in one. This has been shown to be very beneficial in the child’s overall development of athletic qualities. Training workloads of youth: Coaches and sports medicine professionals tend to train young athletes like they are little adults. This causes coaches to over train young athletes leading to injuries and burnout. Coaches should allow for sufficient rest, recovery, adaptation to training and growth, otherwise it can negatively affect a young athlete’s health. The main focus of any programme with young athletes should be on quality and not quantity. Another aspect that impacts training loads is pressure from the coaches and parents. Young athletes feel pressurized to participate in as many competitions as possible and if they can’t participate or don’t perform they feel like a failure. It is important for coaches and parents to be educated themselves about the negative effects of high training workloads and unrealistic expectations on young athletes. If young athletes are pushed too hard, without adequate recovery and without appropriate intrinsic goals they might end up resenting the sport and stop participating in physical activity altogether. Current physical education scenario in schools: In schools that have physical education it is not customized to the individual child’s needs. Many children who are not active, struggle to keep up with the group and this can have negative effects on their self-esteem and relationship with physical activity. Additionally, many physical education teachers are not trained properly and they do not understand how to holistically train young people. It is very important for physical education teachers to be educated on the physiological and psychosocial aspects involved in physical activity in young developing children. Young athletes can be fragile and need to be nurtured with the utmost care. The main goal of physical activity for younger athletes is to develop a sense of lifelong physical activity participation. This is only achieved through making sport participation and training fun without overtaxing their body. The role of the coach and parent is equally important in developing a sense of enjoyment through sport!
Unheard Health Benefits Of Squatting In The Indian Toilet Position!
Every exercise helps tone UR body but a few positions have extraordinary benefits. Squatting Indian toilet style is one such exercise! Sitting in this position not only helps tone UR thighs, legs and glutes but also enhances UR gut health and eases bowel movements. The squatting position improves your flexibility and is also a good weight-bearing exercise that helps keep bones strong, says Dr. K J Reddy, Senior Orthopaedic Consultant and Joint Replacement Surgeon, Apollo Hospitals. According to him, most daily activities only use a maximum of 90 degree flexion at the knee. However, the knee joint is capable of flexion of up to 180 degrees and the joint is not used to its maximum potential frequently. All the joints in the body have synovial fluid which provide nutrition to the cartilage in the joints. The cartilage depends entirely on this fluid, as it has no blood supply of its own. The fluid acts as a blood substitute for the cartilage. To produce the fluid two factors are required: movement and compression. If the joint is not going through its full range of movement, nutrition will be compromised due to decreased synovial fluid production. This is what happens with the knee and hip joints - due to the lack of nutrition they start to degenerate at an earlier stage. This proves the importance of keeping active and moving joints to reduce degeneration. Squatting involves the full range of movement which helps to get rid of stiffness in joints. The squatting posture also enhances balance. It’s good to practice sitting in the Indian toilet position to make UR back strong. This in turn will help you walk, stand and sit better. Dr. Reddy recommends squatting for five-ten minutes each day (for those who don’t suffer from any previous knee or back problems). Ensure you don’t take up squatting suddenly, as it can damage the muscles and cartilages around UR knees. If you are fit, then UR knee joint will be able to handle it without any excessive damage. When you squat down, you bend UR knees and stretch UR legs. Every muscle in the legs is used while sitting in this posture. It makes UR leg muscles, hips and calves strong and enhances flexibility. When you squat UR colon is naturally compressed as the weight of UR torso is pushed against UR thighs, says Dr. K.S. Somasekhar Rao, Gastroenterologist & Hepatologist, Apollo Hospitals. Squatting also helps in coordination and strengthening of various pelvic floor muscles and requires you to strain less during defecation. This may be a taboo subject to discuss, but apparently sitting in the toilet and not squatting, can take a toll on our health. Squatting for defecation may be considered uncivilized but sitting on the toilet not only causes health hazards but also delays the elimination process. In the past, the royal families of Britain and the incapacitated used pedestal toilets. This practice soon filtered down to the common people and to the people in the third world countries. Many industrialized countries of the world also adopted the chair-like toilet. Postures adopted for defecation vary according to culture but worldwide, sitting or squatting is most common. Traditional Indian toilets require the squatting position but people in urban India prefer western toilets which require a sitting position. Squatting is a more beneficial posture as it leads to relaxation of the muscles concerned with fecal continence and defecation (puborectalis muscle), thus it widens the recto-anal angle, protects the pelvic nerves from damage due to less straining and offers better and complete elimination. In the latter part of the 19th century, there was a surge in pelvic diseases linked to the alteration in toilet habits. But the theory that posture during defecation can cause diseases of the bowels was ignored at that time. From the beginning of time, humans have always been squatting to defecate, evident by the fact that children from every culture unconsciously squat for defecation. This is because the human anatomy is naturally designed to function better in this position. The squatting position is considered to be the most appropriate way to defecate as the abdominal muscles work better and there is total elimination, unlike with the sitting posture whereby the abdominal muscles are not supported leading to health hazards later on. It seems like the human body is actually designed to eliminate waste while squatting, as sitting makes elimination incomplete and difficult. If you’ve been experiencing bloating, constipation and hemorrhoids, sitting on the toilet may be to blame! Dr Rao further explains that the squatting posture helps to relax the puborectalis muscle leading to the straightening of the anorectal angle which in turn allows the bowels to eliminate fully. By squatting, the kink - which is at the rectum entry point, is unlocked as the sigmoid colon is lifted. The sigmoid colon is the s-shaped last portion of the large intestine that leads to the rectum. As pressure is taken off from the puborectalis muscle by squatting, incontinence is prevented. Coordinated movement of multiple abdominal and pelvic muscles results in a normal defecation process. Uncoordinated movement of pelvic floor muscles (Pelvic dyssynergia) is the most common cause of constipation seen in all age groups. Predominantly females after child-bearing age are most affected. The squatting position during defecation is recommended to ease constipation of any type. Despite the multiple health benefits of squatting in the Indian toilet style, Dr. Reddy warns that before you take up this exercise, it’s good to be mindful of the fact that if this posture is held for too long, it can also cause joint damage and also lead to osteoarthritis, according to some studies. Do things in moderation, make small lifestyle changes and see a drastic difference in UR health.
Gratitude To Our Healthcare Heroes: We Salute You!
Gratitude To Our Healthcare Heroes: We Salute You! The coronavirus (COVID-19) pandemic is causing turmoil all over the world and some of the people most affected are healthcare professionals – doctors, nurses and paramedics. So as a tribute to the services of our healthcare heroes, we have created a specially recorded video to express our gratitude to them for their dedication and commitment. We have also strived to impart the recommended advice via the beautiful Kuchipudi art form on how to stay safe and protected during this difficult period. Hope you all like it! This idea first came to us while watching the news. We were horrified to witness the insensitive behaviour and unpardonable attacks on doctors and healthcare workers in Delhi and Hyderabad. Instead of saluting them and thanking them for their selflessness, courage and tireless service – people were attacking them! A brainstorming session later, we had decided to create a dance piece as a tribute to the services of the healthcare heroes. But due to the lockdown, creating a new recording seemed next to impossible. The music from ‘Vaidyo Narayano Hari’ that was recorded six years ago came to our rescue. So we decided to utilise the music from this production (as it was easily available to us at this point in time) choreographed a new piece as a tribute, and recorded the dance at home. We believe that this is a time for all of us to stop and reflect on how we can contribute in our own way, and there is nothing more de-stressing than giving back to the community. So it would be good if we could all find ways to encourage and help our heroes at the frontline. It’s also important to disseminate accurate information at a time like this, keep positive and healthy, stay connected with family and friends and help in whatever way possible to fight this pandemic! Dancing helps you to enter a different world as you get totally engrossed in this physical activity that is a combination of graceful movements, rhythmic footwork and expressions! Moreover, you become one with the character you are portraying and try to concentrate on doing it with ease and élan, all of which works as a great stress buster. Kuchipudi is innately a very graceful dance form. Practicing it diligently makes one graceful in all one’s movements and enhances posture and gait, and thus character. Also, each mudra conveys various meanings. Natyashastra, the oldest treatise on dance describes single hand gestures/mudras and double hand gestures/mudras. Animal mudras are easy and fun, especially for young children. Even mudras showing aspects of nature like flowers, sun and moon can be performed effortlessly and when practiced together, is a great way to foster a bond with your children. Additionally, Kuchipudi helps in all-round development as it helps build self-confidence as one loses stage fear during performances. Students are enrolled from the age of six to learn the Kuchipudi dance form but a date or assurance regarding a Rangapravesam (debut on stage) is not provided. This is because it depends a lot on each individual child’s commitment, hard work and dedication. Furthermore, parents are advised not to push their child to do their Rangapravesam since a child should come to a level of proficiency to perform with finesse and be able to hold the attention of the audience. For children to gain experience, they are encouraged to participate in many group performances before their solo debut, given that like any art form, excellence in Kuchipudi comes with a lot of devotion, passion and hours and hours of practice. This art form engages every part of the body from head to toe, starting from the eyebrows/bruha bedhas, eyes/dhrishti bedhas, neck/greeva bedhas, shoulders, arms, hands, waist, core, legs and feet. Both the body and mind get a workout, as you also have to remember the dance sequences, mudras and posture, expressions, and make it all look effortless at the same time! So it’s a fantastic cardio routine which also requires immense coordination. Kuchipudi is one of the noted classical dance forms of India and originated in the village by the same name close to Vijayawada. The present dance form of Kuchipudi can be tracked back to the 16th century, although dance was popular as early as 2nd century BC as is evident through the sculptures at the Amaravati Stupa depicting group dances. Somewhere between the 14th and 17th century, Siddhendra Yogi, stylized the then rustic dance form and gave it a structure and framework. He imparted training only to male dancers, which was the custom at that time. Female roles were also played by men who were beautifully dressed and adorned as females. The ruler of Golconda Abul Hasan Tanesha was enthralled by a Kuchipudi performance during his visit to Machilipatnam and as a gesture of generosity gifted the village of Kuchipudi to the artistes. It was only in 1930 that Vedantam Lakshminarayana brought about a revolution and women were brought into Kuchipudi dance.
Life-Changing Benefits Of Practising Yoga
Life-Changing Benefits Of Practising Yoga UR Team Yoga is for everyone! It holds the power to balance the mind, body and spirit! The best aspect about yoga is that everyone can do it, irrespective of age. Yoga incorporates a series of stretches and asanas which utilises the breathing technique to help you attain the best outcome from this holistic practice. There are also different types/styles of yoga, which help lower blood pressure, reduce anxiety, and strengthen UR body and more. However, many do not wish to change their fitness regimens due to a few persistent myths of yoga. Moreover, different people have different opinions about yoga. Few think it is boring and slow, but for some it is relaxing and peaceful and eventually helps them lead a wholesome and healthy life. Let’s try to understand yoga better. There are many groups of people who find yoga extremely boring. If you have less interest while attempting yoga and don't give in completely, you are bound to look over the benefits of yoga. The inventive idea of yoga is to improve the stability of the connection between mind and body. Unite with UR inner self, as the relationship with yourself is more significant to find nirvana in any activity. On the other hand, if you show complete dedication and interest when you are doing yoga, you will be surprised by the benefits you can receive! It's all about the journey of finding what works for you. Yes, it could work for individuals differently, but in the end, what you give while doing yoga is what counts. When you find calmness and inner peace, things will automatically feel fascinating and yoga will definitely not be boring! Yoga has many fitness benefits, including evolving muscular forte and survival, flexibility, harmonisation and balance. It also involves UR body to use additional calories to energise you during UR workouts. Burning calories is important if you are doing yoga for losing body fat or maintaining healthy body composition. Yoga can be practised anywhere and it doesn't require any specific equipment as such. Yoga gradually takes the body through a full series of multifarious gestures, which gradually release tight muscles without putting any extra stress on UR joints. In fact, since yoga is a weight-bearing exercise, it sets only tolerable stress on the bones which in turn improves the capability to store calcium; hence harmonising not only muscles but also strengthening the bones, simultaneously. There are many superb reasons to practise yoga regularly and we will highlight a few of these here. Stress has become a worldwide epidemic that needs to be addressed and yoga can help to lower stress levels. According to studies, certain yoga poses help in lowering cortisol (our body's primary stress hormone) levels in the body which in turn helps in reducing stress levels. Some asanas of yoga also help to manage blood pressure and reduce anxiety. If you are using sleeping aids, throw them out and welcome yoga into your life. Yoga is a practice that helps you to relax and soothes your nerves, thus easing you into a restful sleep. According to various researchers, yoga can help get rid of insomnia by allowing UR mind to calm down and relax. As we age, our body tends to stiffen easily, due to lack of flexibility. This might lead to muscle strains or pain. The continuous practice of yoga not only boosts flexibility but also helps to maintain UR posture which reduces the chances of getting chronic back pain in the future and less prone to injuries. Yoga is a great tool to induce positive thinking and calm the mind's internal chatter. When you're feeling stressed out or irritable, do yoga for 10 minutes early in the morning to help feel relaxed. Yoga can also help calm you down, lower UR anxiety levels, restore inner peace and also bring positivity and tranquillity to UR mind. Yoga is a full-body workout that helps in strengthening UR body's muscles and core which results in making UR whole body resilient and healthy. In fact, yoga like any form of exercise can assist in improving UR strength and making UR body stronger. Weight management is vital if you want to stay healthy and fit. Maintaining ideal weight also contributes to UR overall well-being. Yoga helps in enhancing metabolic levels which assists you to become mindful of UR eating habits and daily diet. Yoga can improve your body's strength and increase stamina, both physically and at the mental level as well. Holding a particular pose for longer periods helps in enhancing UR body's strength and increases your body's stamina slowly, but surely. Yoga poses are designed to cleanse, detoxify and strengthen our internal organs. Practising these postures helps provide relief from issues like bloating. It also stimulates the digestive system which consequently contributes to healthy digestion and natural bowel movements. Yoga helps in developing stronger concentration skills which increases focus and helps in creating a strong memory. This is because yoga helps in audio-visual recall ability and increases retention ability too. Yoga assists in carrying out fresh blood flow throughout the body. Poor blood circulation can lead to fluid retention, acne breakouts and more! Yoga is one of the best tools to increase blood circulation and deliver oxygen to the blood, which gives your skin a natural glow too. Yoga provides numerous benefits that can immensely improve the quality of your life. Moreover, there are various types of yoga that can match your specific needs and abilities. So, kick-start your yoga journey today!
Life-Changing Workout Routine For The Elderly
Life-Changing Workout Routine For The Elderly Eddie Stern It’s important to keep moving our bodies as we age. Not only do our bodies naturally start to get stiffer as the years go by, our physiological systems can slow and get stiffer, too, including our cardiovascular, digestive and respiratory systems. By performing some simple movement practices every day, combined with smooth, even breathing, we can encourage circulation, oxygen, and nutrients to reach every part of our body. The movement of the spine each day is important because our central nervous system, starting with the brain, is sending messages to the entire body through the spinal cord every second of the day. Physical activity promotes independence for self-care actions, fosters high self-esteem among older adults and leads to better life expectancy and reduced mortality. According to The World Health Organization (WHO) exercise can: • Increase functional capacity in the elderly • Keep some chronic diseases at bay • Strength, flexibility & balance exercises helps to avoid falls amongst the elderly Additionally, practicing some kind of physical activity provides stress relief and helps to increase happiness. Regular exercise increases self-confidence and enhances mobility and flexibility too! The elderly tend to lose muscle mass, leading to weakness which can negatively affect the performance of daily activities. These changes cannot be stopped in the body but can certainly be reduced. Proper balanced nutrition and exercise can enhance functional capacity which decreases with ageing. According to statistics 30 % seniors who are above 65 years of age fall very year at least once and for those beyond 80 years of age it goes up to 50%. As we stretch, lengthen and strengthen the spinal column we are supporting the messaging and organizing structure of our nervous system to be able to perform the literally billions of functions that it oversees each day. In total, this leaves the body feeling energized, the nervous system balanced, and the mind calm. Here are eight beneficial exercises for the elderly to practice daily: 1.Chair Sun Salutations: This sequence is based on the traditional movements of the Sun Salutations that exercise each part of the body and create warmth that is healing and soothing for the muscles and joints. The spine is moved forward and backwards, preparing it for the other movements to follow. Each movement is done with a long, even inhale, and long even exhales. Begin Seated Mountain. • Inhale: Arms up. • Exhale: Hands to knees, round back. • Inhale: Arch back, look up. • Exhale: Round back. • Inhale: Arch back. • Exhale: Round back. • Inhale: Arms up. • Exhale: Seated Mountain. 2.Seated Twist: After the Sun Salutations move into a twist to help stimulate digestive function and also to reverse the daily effects of gravity on the spine. Begin Seated Mountain. • Inhale: Arms Up. • Exhale: Twist to right. • Inhale: Left hand on knee, right hand on back of chair. • Exhale: Keep twisting to right, look over right shoulder. • Inhale: Back to center, arms up. • Exhale: Twist to left. • Inhale: Right hand on left knee, left hand on back of chair. • Exhale: Keep twisting to left, look over left shoulder. • Inhale: Return to center. • Exhale: Seated Mountain. 3.Eagle Arms: As we age the lordosis of the upper back can begin to become more pronounced, causing us to hunch over, and propel the neck forward (which can make swallowing more difficult). The Eagle Arm sequence targets this area of the back, and encourages better posture. Also, the rounding motion of the spine in the second position helps to open the lungs that are at the back of the body, supporting deeper breathing. Begin Cactus Arms. • Inhale: Wrap right arm over left arm, cross right wrist around left wrist. Lift elbows, arch back, look up. • Exhale: Round back, bring elbows to belly. Repeat 2-3 times. • Repeat with left arm over right arm. • Repeat: on left side. 4.Neck and Shoulder Stretch: The poses begin to continue the work of the Eagle Arms, stretching the neck and upper chest area, opening the top part of the lungs, and releasing tension from the neck. Begin Seated Mountain. • Inhale: Interlace finger and place hand under chin. • Exhale: Tilt head back, pressing hands into chin. • Inhale: Extend arms overhead, arching upper back, look to ceiling. • Exhale: Seated Mountain. 5.Seated Figure Four: This is a gentle stretch for the hips. The hip joints naturally weaken and decay as we age, so practicing gentle stretches and strengthening poses can support the longevity we have for using hips. If we are sitting for long periods of time, the hips will also get tight, and this can create lower back pain. Begin Seated Mountain. • Inhale: Cross right ankle over left thigh, just above knee. Place right hand on right thigh and left hand on left foot. • Exhale: Fold torso forward and relax head down. Breathe slowly. • Repeat: Lift torso to vertical. Switch legs and repeat on second side. 6.Standing Twist and Side Bend (and Standing Half Moon): For these poses we’ll stand up to begin to work on strengthening the spine and abdominal organs. By reaching the arms over the head and twisting, and then side bending, we are strengthening our balance and core muscles at the same time. Balance is extremely important as we age to prevent falls, and to help us to be mobile and walking independent for as long as possible. 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This soothes the facial nerves, and sends calm messages directly to the brain for relaxation. You can also do this rest - sitting in a chair; and perform a body scan, mentally sending UR awareness to each and every part of UR body. It also prepares you for meditation. Begin: Standing Mountain. • Rub hands together. • Once hands are slightly warm, place UR hands over closed eyes. • With eyes closed, release arms down. • Breathe quietly. All of these positions should be done in a slow and careful manner. You should be breathing comfortably and a little deeper than normal, but not so deep that it creates tension. If you feel discomfort in any of the poses, you can stop and rest, or skip that one and go on to the next. The purpose of the practice is to create a feeling of energy in the body, calmness in the nervous system, and a clear, quiet mind. Check for these feelings when you are finished with your practice and try to practice in such a way that this is the effect that you get.
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Understanding Decompression Of The Spine
Understanding Decompression Of The Spine Dr. Nikhil Lad - Human Biomechanics Specialist from Functional Patterns USA Gravity Acts on us 24/7 and we are fighting against it every single day of our lives. Gravity can be UR best friend or it can be your worst enemy. The question we got to ask ourselves is whether we are respecting gravity and training in accordance to this force. Most of the lower back issues like slip disc, disc bulge are related to compression of the spine. The spine can be compressed with a sedentary lifestyle, sitting at your desk for long hours. Also, UR training can be a responsible factor in compressing UR spine. A lot of the spinal injuries originate at the gym. To understand the facts we need to understand the body's kinetic chain. Our spine is mainly made up of cervical - the neck region, thoracic - upper back region, lumbar - lower back and sacrum - the tailbone. A lot of you may be aware of this, but very few realize that the diaphragm and muscles of the diaphragm are responsible for keeping our spine upright. If it was not for these muscles we would be walking on our fours, just like a quadruped. Certain gym exercises like weighted squats and deadlifts are one of the responsible factors for slip disc. These exercises are considered as the holy grail of the fitness industry but we at Functional Patterns have dissected this exercise to unveil the harmful effects of these. In the spine, there is intravertebral space between vertebrae; there also has to be space between UR scapula or shoulder blade and UR first rib. In the same context there should be space between UR quadratus lumborum, UR lower back and UR last rib, the floating rib. When you do weighted squats you normally keep the weights on UR cervical spine. This weight acts in the downward direction and compress UR spine and the space between the structure mentioned above is going to get affected, causing an inferior pull on UR diaphragm which will be the cause of a Disc Bulge or a Slip Disc. Even if you don’t experience any of these conditions, you would have caused intervertebral space to become lesser, which is the first step towards injury. In order to decompress the spine we have to train the kinetic chain and create the necessary space through the body's connections. This can be seen in the video. You will see how to decompress UR Spine with a superior pull of the abdomen. Please note that there is a lot of intricate detailing which goes into this. So ensure you try this only under the guidance of a Human Biomechanics Specialist who has knowledge about this subject.
Secrets To Stay Fit & Healthy During Quarantine
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During this quarantine period, everyone is baking amazing cakes and posting amazing food online which may just take you on a guilt trip once everything is back to normal. People need to understand that the quarantine period is not an excuse to suddenly eat whatever you’ve always wanted to. It’s also not an excuse to sit in front of the TV and watch Netflix! There are way many things you can do, even during this period. As far as baking cakes are concerned – go ahead and bake, but ensure you control what you put into UR system. We’re talking about a pandemic, so it’s something that could hit any of us at this point in time, but we have to try and protect ourselves as much as possible. I honestly believe that staying fit will help you stay protected! Food & Exercise Let’s talk about the food part first and then talk about the exercise aspect. I think food is very important. We need vitamins, minerals and the right kind of food to put into our system so that our system is protected. You don’t get vitamin D, vitamin C and all the important vitamins and minerals through cakes or pizzas! The thing I remember most, is the way my parents ate. They are in their 70’s and still go to office every single day of their lives and still move around. Our parents and grandparents used to eat in a certain way. They didn’t have options of pizza and cake, but just ate what was available. They cooked at home and knew exactly what is going into their food. They kept things very simple as there were no fancy recipes and ingredients. They had normal vegetables, dals, and rotis. So the first thing you need to do is to go back to being simple. Go back to what UR parents and grandparents ate and unfortunately, this does not include pizzas! If you don’t have anything better to do than cooking, make sure you cook something that is good for you. I think there are enough things you can make with healthy ingredients. For instance, take cauliflower. Today, it’s become the new pizza base. Any and everything you want today, is cauliflower! So basically, you can make good choices. You can also make healthy alternatives to every single thing. Coming to the topic of exercise and fitness, I’m not saying to go out there and run a marathon or workout for two hours nonstop. I’m saying spend 30 minutes of UR day moving. I read a quote which I really like and I think it’s amazing! It says if you come out of this pandemic not healthier or fitter, then it was never a lack of time. That was UR excuse. It’s always a lack of discipline! Fitness doesn’t necessarily mean going to the gym and lifting hundred kilos. Fitness means being active! Sometimes, just helping out in the house is good enough. During the SOHFIT 40 Day Challenge on our active recovery days, we get people to clean their house. I think it’s a very good workout and we also get to appreciate the work done by our house help. Interestingly, in rural India everyone just sits on their haunches and squat. They don’t have seats. Due to this exercise, none of them have knee issues or backache problems. They are all good at it because they keep doing it. For those who sit on their chairs the whole day, it could be quite difficult! I eat one meal in this position. Even though it could be my quickest meal ever, I try to eat at least one meal while squatting. What we can learn from this is that exercise is not only gymming – it is not only going crazy for 20 minutes! Exercise is any kind of movement that keeps you active. This is especially significant at a time like this when everyone is sitting at home on their chairs and not doing much with their lives. In such a scenario, the number of steps you take in a day is also going to go down and you are going to be less active. So you need to stretch every single day and need to do some kind of activity for at least 30-40 minutes a day. You also need to eat simple. Boost UR Immunity The right foods help to boost immunity and exercise helps to release the right hormones in UR body. A lack of equipment at home shouldn’t be a hindrance. UR body is more than enough. During the SOHFIT 40 Day Challenge, we give people bodyweight exercises to do. Exercising at home in a limited space and with limited equipment may not be everything you want, but trust me, when I say that you can enjoy working out at home too! I used to think that I won’t be able to live without a gym, but I’ve been working out in my living room for four weeks now and I’m enjoying it! Some people may get a high out of lifting heavy weights and if UR missing them, you can get creative about the same. I lift my son and squat. I also lift a chair and put it on my back. I even fill up a backpack with stuff to make it nice and heavy and then work out with it. Also, as you may not feel like going to the gym for quite some time in the short-term, you will need to work out at home and continue to take your health seriously. Once things ease out a bit, you can even get UR trainer to come to UR place for workout sessions. Online and virtual coaching is also a great option during this time. 5 Qualities Of An Ideal Trainer 1. Look for a person who is willing to listen and not someone who stamps their authority on you – instructing you to do only this or that. 2. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 3. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! 4. Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified for this. It’s vital to choose a trainer with good qualifications. 5. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So UR trainer needs to be someone you can communicate with. An important point to remember is that UR trainer does not need to touch you to show what’s working and what’s not. Exercises can be explained by the trainer showing you the movement. Just in case it’s really necessary for a trainer to touch you to convey something important – permission can be first sought to maintain a level of decency. Why The SOHFIT 40 Day Challenge Is Cool! I believe you can only get better and fitter if you combine food and workouts. One by itself is never going to work, so both needs to be combined. I like to keep things simple and thus have a structure in place as far as workouts are concerned. Every coach needs to know where they can push boundaries and push buttons and how they can gradually bring their ‘students’ up to a level where they can push them even more. From that perspective I like the challenge, because this is what we do in the challenge. Five coaches look after you every single day to make sure you are covered. We also try to find alternatives to everything; we ensure UR checking UR food and that your food is right. I also don’t believe in diets or following diets to get fit. We make you accountable not only to yourself but to UR community and group (as you are put on a WhatsApp group together). Additionally, we constantly cheer you on and motivate you which I feel is very important. The fact that UR friends have done something makes you want to try it out too. Even if we are stuck at home right now, it doesn’t change the fact that we are social animals and we work better when there is some social accountability involved in what we are doing! The fact that you have 30 other people on the group encouraging you, sharing their experiences, their workouts, how they did the workout, explaining their workout strategy and so on - is motivating enough for you to go ahead and give it a shot! This works much better than personal accountability and that’s why I like it! I feel there’s so much more to working out. Working out is one part of it. Being with your friends and sharing things that a lot of people don’t usually share – right from insecurities, what works for you, what doesn’t, what’s been happening, UR injuries and so on, are things you don’t generally share. I’m very proud of the SOHFIT 40 Day Challenge programme and I love it! I always wanted to help people and the purpose of this challenge is to help as many people as you possibly can, even if you can’t meet them in person. Most importantly, we want people to come out of this lockdown situation a lot healthier and a lot better to face the world – that’s the endeavor! Stay safe yes – but also stay sane, because staying at home constantly can have an impact on UR mental state as well. This challenge gives you something to do and a structure to look forward to. So hurry and book UR slot now! The last date for registrations for the fitness challenge is 16 March 2020 for the 20th April edition. Log onto: https://www.sohfit.com
Top 5 Techniques To Help Improve UR Body Posture
Top 5 Techniques To Help Improve UR Body Posture Leandi van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. 1. Stretching and releasing of the chest muscle While moving around and working in your day-to-day life, the tendency is to slouch your upper back. This causes the chest muscles to become overly tight and which translates the shoulders forward. Releasing or stretching the chest muscles is very important and can help relieve tension in the upper back and neck. This is also an important stretch for fitness enthusiasts who tend to prefer push-ups and bench press to pulling exercises. As seen in the picture there are three different positions by which you can stretch your chest. Just raise your hands a bit higher each time. Each stretch should be held for at least 30 seconds and can be repeated 2 to 3 times. 2. Scapular strengthening exercise The forward bending posture of the upper body can also cause dysfunction in the upper back. Because of the tightness in the chest, the upper back muscles can get lengthened and weak. Here is an effective upper back exercise that can help correct this. Lying down on your stomach, make a ‘W’ with your arms. From this position straighten your arms. When returning to the W position, try squeezing both UR shoulder blades together. Do not arch UR lower back. You can do 10-15 repetitions and 2-3 sets. 3. Thoracic mobility Mobility is when joints and muscles can move freely without any restrictions. The movement of the Thoracic Spine (rib and chest area) that gets restricted from bad posture is extension and rotation. Extension is the ability to straighten the upper back and rotation is rotating your upper body without movement from your lumbar spine. The following mobility drill can help make the thoracic spine move better. The important aspect here is to eliminate lumbar spine movement. Keeping the knees together keeps the movement from the thoracic spine. During this mobility drill the goal is to open the chest up as much as you can. This can be done 10-15 times for 2-3 repetitions. To progress, you can add a light weight in the hand that is on top. 4. Upper Back stretch Poor posture, an injury or muscle overuse can usually be the cause of upper back pain. Though upper back pain is less common than lower back pain or neck pain, there are many causes for it. One of the causes may be deconditioning which means, you may not be using your muscles correctly. This could easily happen while sitting at UR desk for long hours in the wrong posture. Certain exercises can help strengthen your back and also help improve UR posture. Try this upper back stretch to help correct your posture and also ease pain. Keeping UR elbows bent, try to push down your upper body as far as possible. A stretch should come over UR upper body and triceps muscles. Hold for 20-30 seconds and repeat 2 to 3 times. 5. Pelvic Mobility The ideal position of our pelvic bone should be neutral. If we sit for long periods of time on the wrong chair, we tend to round our lower back or posterior tilt our pelvis which might cause pain in the lower back. The structures around the pelvis can get tight because of poor posture. This is why the first step to better pelvis posture is pelvic tilts. Once you are able to maintain a neutral pelvic you can start strengthening your core to be able to sustain the posture in a different position. A neutral pelvis is when the lumbar spine is slightly arched but not too much and the pelvis pushing forward or back. Our lumbar spine is made to be stable. This means that a structure is able to maintain a specific position despite forces being placed on it. In order to train lumbar stability we need to do a variety of core exercises. Pelvic Tilts The main idea is to move only your pelvic bone. Try keeping your hands on your hips to help with navigating your pelvis. The first movement would be to arch your lower back (pushing your buttocks out) and the second would be rounding your lower back (bringing your buttocks in). These exercises can be done 10 times for 2 to 3 sets. Bad posture can become a habit and cause some muscles to tighten up and others to lengthen and weaken. Releasing the chest muscles and upper trapezius muscles, strengthening your shoulder blade muscles, working on your thoracic mobility and neutral pelvis can help improve UR posture and reduce pain.
5 Biggest Fitness & Workout Trends Of 2020
5 Biggest Fitness & Workout Trends Of 2020 Leandi van Zyl, CSCS Lead – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital Some fitness trends have more or less been around for a while with some innovation but the trends this year are fairly new. From workouts powered by technology to online fitness classes, the fitness trends this year are motivating and exciting at the same time! Here are 5 fitness trends for 2020. 1. Functional Training: Before the lockdown, many gyms had developed ways to train people to lift heavier weights, do more repetitions and burn lots of calories. However, recently there has been a shift towards doing the right exercises that improve everyday movement. Functional training helps strengthen you in specific areas that are weak and helps you move better and more efficiently. Functional training is also easier to do at home. The risk for injury is also lower in comparison to programmes that need heavy equipment. 2. At Home HIIT (High Intensity Interval Training) Workouts: A lot of people have been confined to their homes during recent months, and this has impacted what training looks like. Household items like chairs, water bottles, towels or backpacks have helped to serve as gym equipment for workouts at home. This will continue for the foreseeable future until it is safe for gyms to reopen. A good way to increase the intensity of UR home workouts is by doing high intensity interval training. This incorporates using time as a measurement of intensity. The exercise time in these workouts can range anywhere from 20 seconds to one minute with short rest intervals in-between exercises. These workouts are very effective if you have limited time to do a training session. 3. Yoga HIIT: Yoga has always been popular as an effective way of distressing while improving flexibility. Yoga High Intensity Interval Training uses dynamic yoga stretches in quick bursts to burn more calories while improving muscle length. These classes are done online and do not need any equipment, which makes it easy to do at home. 4. Virtual Cycling & Running: Virtual cycling and running has made it easy for endurance enthusiasts to train in the comfort of their home. It is as easy as hopping onto UR training cycle or treadmill and joining other friends and athletes in a virtual races or exercise sessions. There are many different tournaments and training sessions which can take UR endurance to the next level. The best thing about online racing is that you can compete against top athletes. 5. Technology-Led Training: Whether it is smart watches, fitness applications, GPS devices or heartrate monitors, technology is changing how we train! Technology is ever evolving and so is wearable technology and training programmes. Using the latest technology keeps you motivated and on track, to reach UR fitness goals. Smart watches help you see how much work you have put into UR training session. By looking at your heart rate and the amount of calories burned it is easy to see if you have to push more or less. There are multiple fitness applications that help people stay active during the lockdown. These applications show you what exercises to do and some can help monitor UR training sessions as well. However, these applications do not allow for individualized programmes and can increase the chances of sustaining an injury. What’s great about technology is that you are able to have online training sessions with qualified trainers in the comfort of UR home. This will make UR session more customized and a trainer can make sure you are doing all the exercises with the right techniques. During the lockdown staying active can be difficult but adding functional training, high intensity interval training, Yoga HIIT or virtual cycling or running to UR workout programme can keep you motivated and add some excitement to your routine. Using technology to monitor all the training you are doing is an effective way to know if you are improving. The best thing about technology is that you can take part in any training session without even stepping outside UR home!
8 Ways A Fitness Trainer Can Motivate UR Fitness Journey
Positive Approach: Always speak positively with the client regarding their progress or results. Remind them why they started training in the first place. It would help if you were the positive chip on their shoulder through the good and the bad times of their progress. UR clients should feed off on UR positive energy. Social Media: Try and motivate UR client to post their training videos and results on their social media platform. Get them connected to UR gym community or group for support from other fitness enthusiasts. Set Realistic & Achievable Goals: Speak to UR client, set attainable goals and create deadlines for the goals so that they stay motivated to reach their goals. Tell them the initial steps are hard, but as days pass by it will become comfortable and easy. Fitness Challenges: Giving small achievable fitness challenges to UR clients keeps them motivated, as nobody knows UR client better than you. Appreciate them for their successful completion of the challenge. Variety In Workouts: Try to design workout plans that are varied and interesting. Ensure each workout has an excellent peak and a good ending – this could be as simple as using various timing or rearranging sets. Always find new ways to make working out fun. Be There For Ur Client: Talk to UR client every day regarding their progress and assist them in buying the right gear for their training. Be attentive to the client all throughout the training session and keep appreciating the effort they put for every set they do. Educate The Client: Help UR client understand the importance of physical assessment parameters and body composition analysis stats, as these help in setting their goals based on their individual stats. This will help them and you understand what they need to do to reach their fitness goals. You can also share a few functional fitness motivational articles to get the ball rolling. Encourage The Use Of Fitness Gadgets: With a plethora of options to choose from you can easily suggest a few fitness trackers and gadgets for UR client to use to track their fitness journey. Activity tracking devices leave no room for excuses as they monitor UR daily step count, sleep cycle,heart rate, weight, calories burnt and more. From GPS to heart rate watches and phone apps, there are plenty of options that help you cover almost every activity you want to track. There is no better motivation than trying to perfect UR previous performances. Where there is a will, there is always a way.
Prevent Injury: Easy Wrist Exercises For Computer Users
Prevent Injury: Easy Wrist Exercises For Computer Users K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist Those who regularly use the computer tend to be afflicted with pain, weakness, numbness and other issues in the joints. Fortunately, these symptoms can be treated and can even be prevented by taking proper breaks at regular intervals. Some hand exercises also help in preventing and reducing the risk of joint issues. Let’s look at some helpful wrist exercises and stretches. • Make a fist in a gentle manner and try bending your wrist as down as possible and hold for 10-15 seconds. • Use your opposite hand now and try bending your wrist as far down as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Use your opposite hand now and try bending your wrist upwards as much as possible to feel a stretch and (not pain); try holding the position for 10-15 seconds. • Hold the fingers of the hand to be stretched. Extend your wrist by gently pulling back on your hand until you feel a stretch on the inside of your forearm; keep your elbow straight and repeat for 10-15 seconds. • Prayer stretch: Place both your hands in a prayer position together to a point of a stretch. Your forearms can be placed on the table top and your palms can be pushed downward keeping them together to maintain a stretch. Hold for 10-15 seconds. • Squeeze stretch: Support your forearms with the help of a table, holding a foam ball. Squeeze your fingers around the soft object as hard as you can then straighten them out. • Holding your elbow, rotate your palm up and down using your other hand to the point of a stretch and hold of 10-15 seconds in each position, at the end range you can tolerate. • Finger spring: Use a large rubber band outside your thumb and your remaining fingers. Open your fingers as the rubber band gets stretched. Repeat this activity 20 times. • Wrist bending isometric exercise: Place your arm by keeping your fingers resting on top of a table. Press your palm towards the base of the long finger so that you can feel your forearm tighten. Keep in mind that the fingers should be kept loose. Retain the position for some time and relax. • Palm up/palm down pattern: Bend your elbow and turn your palm downwards towards the floor. Push the palm over the knuckles till you feel a stretch on your forearm and hold the same position for around 10 seconds. Next push your palm in the opposite direction and hold the position for 10 seconds. • Toward thumb or little finger: Keep your hand flat on the table without moving the forearm, slide your hand towards your thumb till it stretches and holds for some time. Now slide your hand towards your little finger till it stretches. Hold the same position for some time. There are two stretches for your thumb joints. Firstly, hold your hand in such a way that your palm faces you. Bend the tip of your thumb down towards your index finger. Hold for 30 to 60 seconds. Release and repeat four times. Next, hold your hand so that your palm faces you. Gently stretch UR thumb across UR palm using just the lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times. Playing with clay is a great way to exercise your fingers and make your hands strong as well. Spending the whole day typing on the keyboard without a change in your position can affect your wrists in a negative way. To avoid this, rest your wrist in between the work so that your wrists can recover. Take five-minute breaks from using the keyboard and mouse periodically as short breaks will make your wrist feel comfortable and will also prevent repetitive stress injury or RSI. Maintaining a good posture also plays a key role as it can reduce the strain on UR body. Therefore, arrange UR workspace in such a way that you are comfortable sitting for a long time, without straining your body. The desk should also be of proper height so as to keep your legs comfortably beneath the space under the desk.
