Happiness is not something you postpone for the future; it is something you design for the present. Jim Rohn
So, you want to keep your muscles and joints healthier to prevent injury and stay more active? Well, I believe you’re making a good choice and I want to do my part to help you out.
Over the years, I have worked with thousands of people and have seen patterns of weakness and tightness that show up with a variety of injuries. Now, I want you to learn from my experiences.
Of course, I realize you are not a professional athlete and can’t dedicate your entire day to keeping your body finely tuned. So, for you to incorporate an exercise program into your weekly routine, it needs to cover all the major body areas and it needs to be quick and easy, or else you’ll find excuses for not fitting it in.
With these factors in mind, I created a mini ‘circuit’ routine to address common problem areas. For your convenience, I have split this article into two parts: Upper Body and Lower Body. Depending on your activity, you can focus on either or both to train the areas that need it most. I have also included one ‘core’ exercise in both articles because the core is essential in stabilizing the body and transferring momentum from the lower body to the upper body.
1.Calf Raise/Lower – stand with ball of foot on a stair with your heel hanging off the edge. Raise up on both toes, shift your weight onto your right foot and slowly lower your heel back down over the edge. Raise up on both toes again, shift your weight onto your left foot this time and then slowly lower your heel back down over the edge of the step. This is 1 repetition. Do 20-30 repetitions.
2.Ball Squats – if you have an inflatable exercise ball you can use it to do wall squats by placing it between your buttocks/low back and a wall. Move your feet out away from the wall another 12 inches until you feel yourself leaning back against the ball. Slowly bend your knees to squat down as you let yourself roll down the ball. Go down until your thighs are parallel to the floor and then push back up, rolling up on the ball. That is one repetition. Do 20-30 repetitions.
OR
Alternating Lunges – standing with both feet together, take a big step forward with one foot and slowly bend your front knee while lowering your hip down toward the floor so you get equal bend in your knee and hip. Don’t let your knee go forward past your foot as it bends. Slowly push yourself back up to your starting position and as you do so, look down at your knee and make sure it stays lined up with your foot (don’t let it rotate inward or outward). Once back in the starting position, switch and do a lunge with the opposite leg to complete one repetition. Perform 20 alternating lunges. Keep your abdominals tight as you lunge forward and you should also feel a stretch in your upper thigh/hip.
3.Hamstring Stretch – stand holding onto something sturdy for balance. Lift one knee up toward your chest and keep it there as you extend your leg out and straighten your knee. Once you kick out straight, let your leg come back down to the floor slowly to complete the first repetition. The lift your knee up to begin your second repetition. Do 15 repetitions, switch legs and repeat 15 reps on the other side.
4.Hip Flexor Stretch – the dynamic part of this stretch starts by standing and holding onto a sturdy object for balance. Lift your knee up toward your chest and then, keeping your knee bent and your stomach tight, lower your knee back down and slowly go through a ‘kicking’ motion backward (make sure to keep your stomach tight as you do so) and you should feel a stretch in the front of your hip and upper thigh. Slowly come back to the start position (knee straight down, still bent) to finish the 1st repetition. Lift your knee up to start your second rep. Do 10 repetitions and then switch sides and repeat. Next, kneel with one knee down and the opposite knee up with the foot flat on the floor.
While keeping your stomach tight and your back straight, slowly lean your hip forward until you feel a stretch in the front of your hip and/or upper thigh. Hold for 15 seconds, relax and repeat for a total of 5 stretches. Switch legs and perform 5 repetitions.
5.Alternating Diagonal Abdominal Crunches – lie on your back with your knees bent up and your feet flat on the floor. Cross your arms over your chest and curl your shoulders up off the floor as you angle your left elbow toward your right knee. Slowly return back down to the floor and then curl back up, angling your right elbow toward your left knee and slowly lower back down. That is 1 repetition. Complete 15-20 repetitions.
Keeping your lower body in shape and ‘ready to go’ will help you stay active and will improve your performance for many years to come. The exercises above are general and may not help rehabilitate specific injuries once you have developed them. Rather, these are meant more for preparing your body and preventing injuries.
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Osteophytes And Osteoarthritis are not the same deal – Bone spurs — also called osteophytes — are benign, bony bumps that generally form concerning the joints. The bulk are harmless instead of detected. But when they restrict your motion or cause discomfort, therapy strategies are accessible. Here’s what you should know if you suffer from continual joint pains.
To some degree, bone spurs are only a normal a component of getting older the physique might create these phones make amends for gradual bone loss that occurs overtime. Bone spurs can also be considered a direct result joint disease or another bone illnesses. As cartilage inside the joints wears away in joint illness sufferers, bones start off to rub directly in opposition to 1 a further and bone spurs create. These bumps may well protrude into bordering tendons or discontinue and float inside the area within joints, top to swelling or disturbing flexibility.
Inside the spine, bone spurs can result in stenosis (thinning on the backbone canal) and exert pressure about the nerves, major to muscle weakness, tingling, absence of coordination, or radiating discomfort within the bottom, upper thighs, or shoulders. Bone spurs within the spine’s cervical area can push in towards the throat, which tends to make it difficult to swallow or breathe. Signs and signs which include these could recommend diffuse idiopathic skeletal hyperostosis (DISH), an ailment indicated by many bone spurs and ossified ligaments, usually inside the backbone (although DISH can impact other parts with the physique).
If you’re going by way of signs and symptoms, your physician will examine you as well as possibly order x-sun rays or some other imaging checks. The easiest method to deal with a bone spur is as basic as addressing the most important trigger. Additionally to joint illness along with other well being situations like DISH, extra excess fat, poor posture, older sports activities accidents, at the same time as footwear that do not match effectively could be at fault.
Conservative therapy typically involves relaxation, icing, stretching, and non-steroidal anti-inflammatory medications (NSAIDs ). Also, in spite of the fact that your indicators and signs and symptoms could seem to worsen with movement, certain physical rehabilitation exercises can restore flexibility inside the joints and promote good posture (which minimizes stress on nerves). For short-term reduction of significant discomfort, you may be provided cortisone shots.
Surgery is unquestionably an selection for worse signs and symptoms, specifically when you already require surgical treatment for joint illness. Many individuals determine to possess bone spurs eliminated for beauty factors, especially when the arms could consider a hit. Removal might be carried out by means of open up or laparoscopic methods.
An elbow spur may occur as a result of osteoarthritis or a repetitive use injury (arm movements such as pitching in baseball or serving in tennis). A bone spur in the elbow will decrease the range of motion of the arm and cause pain when straightening or bending the elbow. This condition may also cause pain, swelling or inflammation to the nerves and tissues in the elbow.
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Hans Rosling’s famous lectures combine enormous quantities of public data with a sport’s commentator’s style to reveal the story of the world’s past, present and future development. Now he explores stats in a way he has never done before – using augmented reality animation.
In this spectacular section of ‘The Joy of Stats’ he tells the story of the world in 200 countries over 200 years using 120,000 numbers – in just four minutes. Plotting life expectancy against income for every country since 1810, Hans shows how the world we live in is radically different from the world most of us imagine. More about this programme: http://www.bbc.co.uk/programmes/b00wgq0l
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Music video by Alexis Jordan performing Happiness. (C) 2010 Star Roc LLC – Duration : 0:4:12
We have heard the expression that “less is more” right? We also all know athletes who have endured knee issues, shoulder problems, back problems and other chronic pain….all of these conditions are associated with over training. In fact, many professional athletes spend their lives beyond the age of 40 in chronic pain caused by excessive training…yet I can go to a department store and buy a DVD teaching me their training routine. It really makes no sense.
The bottom line on these excessive programs… they obviously don’t work. People do not do them. The majority of people do not react the same way to the exessive training that these athletes force upon themselves and then try to force upon the masses. Worse yet, it turns people away from exercise altogether and it is ruining the lives of people who simply cannot motivate themselves to suffer for 45 minutes or longer.
We improve muscles by breaking them down and then rebuilding them. How long does it take to break down a muscle? Not long. Using resistance during a movement, it is quite possible to break down a muscle by repeating a movement just 5 or 6 times. Once that has been done, muscles can be broken down further by doing a different movement that uses the same muscle groups in a different way. Again,resistance is added so that the muscles can no longer perform the movement at all after only 5 or 6 repititions.
In our program, we use this simple method and muscle groups are given 3 or 4 different movements (exercises) to perform until failure. Failure is the term we use when the muscles can no longer perform under the same circumstances. Perhaps you were able to do 1 pushup, but after you did your 5th, you could no longer do any. This is an example of muscle failure. The muscles were no longer able to perform and a 6th pushup was impossible.
We will guide you through exactly what to do and how to do it. 3 or 4 exercises done only 5 or 6 times will completely breakdown a muscle group. Forcing the muscles to continue is pointless and results in over training….it is possible to over tenderize meet by pounding it into mush, the same is true for our muscles.
Once the muscles are broken down, they require 10 full days to fully recover. Again, most programs will have you target a muscle group too early and never give the muscles the opportunity they need to improve and rebuild themselves into stronger healthier muscle tissue. “Get in the best shape of your life training only 7 minutes a day three times per week”
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