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backpainsolution · 2 years ago

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T-Spine Mobility: Unlocking the Secret to a Strong and Flexible Upper Body

When it comes to functional movement and overall athletic performance, having a strong and mobile thoracic spine, also known as the T-spine, is crucial. The thoracic spine plays a significant role in the stability and flexibility of the upper body, affecting everything from posture to shoulder and neck mobility. In this article, we will delve into the importance of T-spine mobility, explore its benefits, and provide you with effective exercises to improve your T-spine mobility and enhance your overall performance.

Understanding the Thoracic Spine

The thoracic spine consists of twelve vertebrae located in the upper and mid-back region. Unlike the lumbar spine, which is built for stability, the thoracic spine is designed to allow for rotation and flexion/extension. However, due to our sedentary lifestyles and prolonged hours spent sitting hunched over desks or screens, the T-spine tends to become stiff and immobile over time.

Why T-Spine Mobility Matters

Improved Posture: The T-spine has a significant impact on our posture. When the thoracic spine is mobile, it allows the shoulders to sit properly, preventing rounded shoulders and a forward head posture. A mobile T-spine promotes an upright posture, reducing the risk of musculoskeletal imbalances and associated pain.

Increased Shoulder Mobility: The T-spine and shoulder girdle work together to produce optimal shoulder movement. A stiff T-spine restricts the range of motion in the shoulders, limiting overhead reach, throwing mechanics, and other upper body movements. By improving T-spine mobility, you can enhance your shoulder mobility and reduce the risk of shoulder injuries.

Enhanced Breathing Mechanics: The T-spine plays a vital role in proper breathing mechanics. When the thoracic spine is immobile, it limits the expansion of the ribcage during inhalation, leading to shallow breathing patterns. By improving T-spine mobility, you can restore optimal breathing mechanics, improving oxygen intake and overall respiratory function.

Injury Prevention: Stiffness in the T-spine can result in compensatory movement patterns, putting additional stress on neighboring joints such as the neck, shoulders, and lower back. By improving T-spine mobility, you can reduce the risk of overuse injuries and prevent unnecessary strain on other areas of the body.

Exercises for T-Spine Mobility

Thoracic Spine Foam Rolling: Lie on your back with a foam roller positioned horizontally beneath your upper back. Support your head with your hands, and slowly roll up and down the foam roller, targeting the T-spine. Pause at any tender spots, allowing the pressure to release tension. Perform for 1-2 minutes daily.

Cat-Camel Stretch: Begin on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Slowly round your back towards the ceiling, tucking your chin to your chest (cat pose). Then, reverse the movement by arching your back, lifting your chest and tailbone towards the ceiling (camel pose). Repeat for 10-12 repetitions, focusing on smooth and controlled movement.

Quadruped Thoracic Rotation: Start in the same hands and knees position as the cat-camel stretch. Place one hand behind your head, keeping your elbow bent. Slowly rotate your upper body and reach your elbow towards the ceiling, opening up your chest and following your hand with your gaze. Return to the starting position and repeat on the other side. Perform 8-10 repetitions on each side.

Thread the Needle: Begin on all fours, with your wrists under your shoulders and your knees under your hips. Extend one arm straight in front of you, then thread it underneath your opposite arm, reaching as far as you can comfortably. Rotate your upper body and look towards the ceiling. Hold the stretch for 20-30 seconds, then return to the starting position and repeat on the other side.

Wall Angels: Stand with your back against a wall, your feet shoulder-width apart, and a slight bend in your knees. Position your arms at a 90-degree angle, with your elbows and wrists touching the wall. Slowly slide your arms up and down the wall while maintaining contact with your wrists, elbows, and back. Perform 10-12 repetitions, focusing on maintaining proper posture and engaging the muscles around the shoulder blades.

Conclusion

A mobile thoracic spine is essential for optimal movement and function of the upper body. By incorporating regular T-spine mobility exercises into your fitness routine, you can improve your posture, enhance shoulder mobility, optimize breathing mechanics, and reduce the risk of injuries. Remember, consistency is key when it comes to improving T-spine mobility, so make it a habit to prioritize these exercises and unlock the secret to a strong and flexible upper body.

#backpainrelief #back pain treatment #backpainexercise #backpain #t spin mobility

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ourhaileydavies · 2 years ago

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Holistic Approach for Markerless Head-Neck Posture Assessment

Author by: Sabine Bauer

Abstract

With the increasing digitization at work and in the private sphere, the use of digital devices also on the rise. Particularly when using smart devices, the user unconsciously adopts a posture that deviates from a low-strain posture. The problem here is that daily use, in some cases over long periods of time, can lead to symptoms of overuse. In this study, the postural assessment of the upper-body is performed, and functional relationships between different postures are analyzed. To that end, the Craniovertebral Angle (CVA), the Head-Tilt Angle (HTA), the Forward-Shoulder Angle (FSA), and the Adjusted Head-Position Angle (AHPA) were markerless determined in 78 subjects. The volunteers were asked to perform four different body postures with the following conditions: an upright sitting position, with maximum head protraction, looking at a smartphone, and with maximum flexion of the head. The result indicates a significant decrease in the calculated angles in the measured postures when compared to the neutral head position. It was found that the position adopted has a significant influence on all measured angles, CVA, HTA, FSA, and AHPA. Depending on the body posture class, the mean CVA values were 53.9° for upright sitting position, 7.9° for maximally flexed head posture, 28.6° for maximal forward head, and 26.5° for using smartphone posture.

Keywords: Head-Neck Posture; Spinal disorders; Physiology; Markerless

Abbreviations: CVA- Craniovertebral Angle; HTA- Head-Tilt Angle; FSA -Forward-Shoulder Angle;AHPA -Adjusted Head-Position Angle

Introduction

Today the use of smart devices is ubiquitous, both in the private and professional spheres. At the end of 2021, there were around 6.3 billion smartphone subscriptions, and it is predicted that worldwide smartphone subscriptions will increase to 7.8 billion by the end of 2027 [1]. Furthermore, according to preliminary data from the International Data Corporation, 40.5 million tablets were sold in the second quarter of 2022 [2]. With the increasing proliferation of smart devices, the time spent on them is also increasing rapidly. The study by [3] shows that out of 440 people 53.4% spend less than 5 hours, 36.8% between 5-10 hours, and 9.8% spend more than 10 hours in front of their smart mobile devices in a 24-hour-period.

When using a smart device, the user unconsciously adopts a position that deviates from the physiological upright posture. Such a non-physiological posture can lead to spinal overload and often associated pain as well as overuse injuries of the affected structures [4-8]. In order to gain a better understanding of the relationship between the posture adopted and possible loads and their effects, defined angles are measured, which provide information about the posture. For example, the craniovertebral angle (CVA) is a measure of the degree of protraction of the head in natural head posture. Smaller CVA indicates greater protraction of the head, and larger angles are more representative of ‘ideal’ sagittal plane head and neck alignment [9]. Often this angle is analyzed in a neutral seated posture and standing posture [10-17]. Another angle that is determined in a neutral seated posture is the head tilt angle (HTA). It should be noted that the term HTA is not a standardized angle, and thus researchers have varied in defining this angle. This means that the body points used to define the line that forms the angle are not necessarily the same. Most of the time the HTA is defined as the angle between the line through the tragus and canthus and the horizontal line through the tragus [17-23] (Figure 1(a)). But Mingels et al. [24], for example, define HTA as the angle between the line through the tragus and canthus and the vertical line through the tragus (Figure 1(b)), Ormos et al. [12] as the angle between the line of the tragus and the base of the nose and the horizontal line through the tragus (Figure 1(c)), and while Salahzadeh et al. [25] define it as the angle between the line through the tragus and manubrium and the line through the tragus and chin(Figure1(d)).

Other standard angles that are widely used to analyze the upper body sitting posture are the shoulder angle, the arm angle, and the thoracic angle. Ormos et al. [12] defines the shoulder angle as the angle between the line through the points of the C7 spinous process and acromion and the horizontal line through the acromion. The arm angle is defined as the angle between the line through the midpoint of the humerus and the lateral epicondyle of the elbow, and the vertical line through the midpoint of the humerus [20]. The angle between the line through the spinous process C7 and the manubrium and the line through the spinous process of T8 and the manubrium defines the thoracic angle [20]. Another angle that is often used to assess the head posture is the gaze angle. It is defined as the angle of the horizontal line through the canthus, and the viewing distance to the smartphone [21,25].

However, most of the studies, especially the cited studies, deal with analyzing a limited range of postures and specify a small number of possible angle measurements or analyses. Furthermore, to the best of our knowledge, no study has analyzed multiple different postures simultaneously with and without using a smart phone.

Therefore, we present a study in which different angles in various poses are examined both when and when not using a smart phone.

Materials and Methods

Participants

78 volunteers between the age of 18 and 61 participated in the dataset collection. The demographic characteristics of the participants are presented in Table 1. Furthermore, the participants were asked for how many hours per day they were using their smartphones and if they had been diagnosed with spinal disorders in the last six months. On average, participants were using their smartphones for 4.4 hours a day. The maximum value of the usage time was 14 hours, and the lowest value was 0.5 hours per day. In total, six subjects have reported diagnosed spinal disorders, and 72 did not have any spinal disorders diagnosed in the last six months (Table 2).

Data Acquisition

To eliminate potential data biases, each participant was recorded three times in each posture. Therefore, the dataset of this study comprises 936 RGB images. The images were obtained by using Orbbec Astra Pro camera. The distance between the participants and the camera was fixed at 1.3m. The camera was placed on the tripod at a height of 1.2m from the floor. The resolution of the lateral images taken was 1080×720 pixels. The participants were asked to perform four pre-defined postures for 5 seconds.

Subjects were instructed to assume four different body positions (Figure 2):

i. an upright sitting position

ii. maximum head protraction

iii. looking at a smartphone

iv. maximum flexion

For all trials, the volunteers were seated on the same chair and were looking in the same direction. No further instructions were given to the subjects besides the one mentioned above. The height of the chair was 0.81m. The participants wore suitable clothing, and their hair was tied back so that the raters could detect the required anatomical landmarks.

The same camera and chair were used throughout the data collection to standardize the images.

Data Processing

In order to assess the forward head posture of the individuals four well established angles were used (Figure 3): Craniovertebral Angle (CVA) [9,13,26,27], Head-Tilt Angle (HTA) [28,13], Forward- Shoulder Angle (FSA) [8,28] and Head-Position Angle (HPA) [29,22]. In order to determine the HPA, we decided to use the tip of the nose as a prominent point instead of the chin. During the testing phase, we found that the chin point can be influenced by a mandible movement (by opening the mouth) and, therefore, is able to directly impact the HPA value. Thus, according to this finding, this site cannot be a valid point for determining the HPA. To distinguish this angle from the one reported earlier [29,22], in this study, we will use the following term for HPA - Adjusted Head- Position Angle (AHPA).

The open-source software Computer Vision Annotation Tool (CVAT) was used to annotate the required anatomical landmarks. In each image, six landmarks were set: ear tragus, C7 spinous process, eye canthus, manubrium, nose, and acromion. Additionally, the corresponding angles were measured automatically by a script using the 2D pixel positions of the annotated landmark points. The posture angles were calculated using the trigonometrical properties of the triangles spanned by the landmark points and the corresponding horizontals.

Results

The following results describe the posture angles for the recorded posture classes and compare the differences between measurements for the pre-selected posture classes. In certain posture classes, an extreme inclination of the head was observed, so the corresponding landmark point was located below the horizontal line. We defined this angle as negative for better differentiation and description of the measurements (Figure 4).

When comparing the values of the CVA of the different postures, it was found that some of them differ significantly from each other (Table 3). The largest deviation occurred between the straight sitting posture class at 53.9° and maximum flexion at 7.9°, which was to be expected. When comparing the values ”using smartphone” with those for ”maximal flexion”, it was found that, on average, a greater inclination occurs during smartphone use than during maximum forward head posture. The percentage deviation of the posture class ”maximal flexion” is 14.6%, that of ”using smartphone” 49.1%, and that of ”maximal forward head” 52.7% compared to the posture class ”straight sitting.” The most significant standard deviation (SD) results occured in the posture classes ”maximal flexed” at 16.8° and ”using smartphone” at 13.7°.

Comparing the mean values of HTA, the posture class ”maximal flexed” has the highest value of -45.0°, followed by the class ”using smartphone” with a value of -19.1° (Table 4). The posture class ”maximum forward head” with a value of 14.6° and the class ”straight sitting” with 20.8° show lower angle values. Compared to the previously described angles, the FSA values show relatively more minor deviations for the different posture classes (Table 5). The angles range from 99.0° to 118.6°. While the smallest differences between the posture classes ”straight head” and maximum protraction appear in CVA, the largest differences occur at HTA (Table 6).

In order to analyze the distribution of the angles, the quartiles over four presented postures were calculated and reported in Table 7. It was found that in the sitting position 50% of the participants had a CVA smaller than 54.4°. Considering the first quartile, the smallest CVA of -0.3° was observed in the maximally flexed head position.

In the posture ”using smartphone” 25% of the participants showed the CVA of 18.2°, which is 37% of the corresponding angle in the upright head sitting position and 81% of the CVA in maximal forward head posture.

Both for the HTA as well as the AHPA measurements in the sitting upright position 50% of the volunteers adopted angles smaller than 20.3° (15.6° for the first quartile) and 73.4° (68.4° for the first quartile), respectively. In the maximal flexed posture, the median values for those angles were -45.9° (-56.1° for the first quartile) and 47.4° (42.2° for the first quartile), respectively Relatively small angle values were measured in the head-neck posture while using a smartphone: the head tilt angle of 50% of the participants was observed to be 39.3° lower than the correspondent value in the sitting posture class. In terms of shoulder angle, we could observe that 25% of the subjects in the upright sitting position showed an FSA greater than 126.6°. In contrast, the median value in the straight sitting position was 118.7° and decreased to 97.8° in the maximal flexed head posture. The FSA values in the smartphone usage posture class were smaller than 95.2° in the first quartile and larger than 116.8° in the third quartile.

To determine the severity of the head down position while using a smartphone, we compared how the head inclination in this posture differed from other posture classes recorded in this study. In doing so, the measured angles for the relaxed sitting position, maximum forward and maximum flexed head postures were compared with the angle for the ”using smartphone” posture class based on their average values.

As presented in Figure 5, in comparison to other postures, slight deviations were observed between the maximum forward head and head down position of the ”using smartphone” posture. For example, the average CVA for the maximum forward head position was 2.1° greater than in the smartphone using posture, whereas the FSA was 2.2° smaller. The results from the diagram indicate slight a “using smartphone” difference of 6.7° between the posture and maximum flexed head posture in terms of the FSA. On the other hand, the mean AHPA value in the maximum flexed head position was 11.42° greater than the corresponding value when using a smartphone. Furthermore, significant differences are observed between straight sitting posture and the head position while using a smartphone. The value for the FSA is 12.9° greater for the upright head than its corresponding angle in the ”using smartphone” posture class. The corresponding deviations for the AHPA, CVA, and HTA values were: 14.0°, 27.4°, and 39.9°, respectively.

Discussion

The results of other studies show that the values for the CV angle range from 57.70° to 42.26° (Table 4). The average angle of 53.90° of the current study is in the same order of magnitude as Kawasaki [16], Niekerk [20] and Vasavada [25]. It should be noted that the previous studies analyzing the CV angle had a significantly smaller number of adult participants. In the study by Ormos et al. [12] the CVA values for the group of 9-year-old children were determined to be 52.35° for 12-year-old children 50.4° and for 16-year-old children 52.35°. It was found that neck posture worsened with age, and neck mobility was significantly reduced in 16-year-olds compared to 9- and 12-year-olds. Although the study by Ormos [12] had a large number of 428 volunteers, the participants were school children. Therefore, the study was excluded from comparing the CVA values measured here and those reported in the literature.

According to Brunton et al. [9], the value of the CV angle is used as a measure of the degree of head protraction in natural head posture. Therefore, the forward head posture is also defined by other researchers using the craniometrical angle [10,30,23]. While larger CV angles correspond more to the recommended ”ideal” alignment of head and neck in the sagittal plane, smaller CV angles indicate a stronger protraction of the head [9,17]. In order to analyze at what point a head forward position occurs, the classification of Salahzadeh et al. [13,31] is used. They represent CV angles less than 50° when FHP occurs and angles greater than 50° when there is no FHP. Based on our data, it could be concluded for the average CV angle (53.9°) that there was no FHP in the posture class ”straight sitting” (Table 8). A FHP was observed in all other posture classes. While using a smartphone, the CVA value of 26.5° was clearly below the angle of 50°. This means that, according to [25] the gravitational demands on the neck muscles are 3–5 times higher than during a seated neutral posture.

The minor differences between the average CVA values for the maximum forward head and the head down position when using a smartphone were detected. Furthermore, the average FSA and AHPA in the maximum head flexion and “using smartphone” postures also showed minor deviations. Therefore, the forward and downward head inclination could produce similar strain in the head-neck segments, leading to poor postural alignment with extensive smartphone usage time. When considering the head tilt (HTA) in both maximum flexed (-45.0°) and “using smartphone” (-19.1°) postures, both angles were way below the horizontal line drawn through the ear tragus point. Despite the difference of 25.9° between these angles, it can be seen that the subjects took a nonphysiological posture while using the smartphone, which is close to the posture of maximum head tilt. In this case, the head does not have the full support of the neck and the upper back, which strengthens the risks of musculoskeletal disorders [9].

Conclusion

In contrast to previous studies that primarily focused on the measurements of one particular posture, this study performed a holistic upper posture analysis for several posture classes in sitting positions with and without a smartphone. It was shown that the postural position adopted by the subjects significantly affected all measured angles, i.e., CVA, HTA, FSU, and AHPA. Additionally, the calculated angles of the head position while using a smartphone were compared to the postures where the head and neck were exceptionally poorly aligned (maximum flexed head and maximum forward head posture). The results indicate minor differences between selected angles in these postures, which may be a reason for spinal strain in the neck region thereby increasing the risk of musculoskeletal disorders.

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#spine surgery #Head and neck surgery #Juniper Publishers #Open access journal #spine research

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orthopedicsurgeon2 · 2 years ago

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Rehabilitation after Bankart procedure

The Bankart procedure is performed to increase anterior stability of the shoulder. The following is a guideline for progression of post-operative treatment. The program may however be modified based on your situation and operative findings.

Time required for full recovery is between 4-6 months.

General Information

There may be a loss of external rotation when compared to the other side, but the motion is usually adequate for most activities.

Capsular repair becomes stressed with external rotation. Since the repair is made with the arm in neutral rotation, external rotation must be limited during early rehabilitation.

Sling:

Sling should be worn most of the times for 6 weeks, especially in uncontrolled environments (around dogs, kids, in crowds, Immobilization etc.).

Sling should be worn while sleeping for 6 weeks.

Sling may be removed in controlled environments for light activities like movement of the elbow and wrist.

It takes roughly 6 weeks to discontinue the sling.

Personal hygeine and clothing:

To wash under the operated arm, bend over at the waist and let the arm passively swing away from the body. It is safe to wash under the arm in this position. Keep your elbow slightly in front of your body; do not reach behind your body. When putting on clothing, lean forward. and pull the shirt up and over the operated arm first. Then put the other arm into the opposite sleeve. To remove the shirt, take the unoperated arm out of the sleeve first, and then slip the shirt off of the operated arm.

0-6 weeks after surgery:

Rehabilitation Goals:

Protect the post-surgical shoulder

Activate the stabilizing muscles of the gleno-humeral and scapulo-thoracic joints

Full active and passive range of motion for shoulder flexion, abduction, internal rotation and external rotation to neutral.

Precautions:

Hypersensitivity in axillary nerve distribution is a common occurrence

No shoulder external rotation with abduction for 8 weeks to protect repaired tissues

Exercises:

Begin week 5,

Gentle shoulder isometrics for internal rotation and external rotation, flexion, extension, adduction and abduction

Active assisted and passive range of motion for shoulder flexion, abduction, internal rotation and external rotation to neutral, progressing to active range of motion at week 7

Hand gripping

Elbow, forearm, and wrist active range of motion

Cervical spine and scapular active range of motion

Desensitization techniques for axillary nerve distribution

Postural exercises

6-12 weeks after surgery: Goals:

Full shoulder active range of motion in all cardinal planes

Progress shoulder external rotation range of motion gradually to prevent overstressing the repaired anterior tissues of the shoulder

Strengthen shoulder and scapular stabilizers in protected position (0° – 45° abduction)

Begin proprioceptive and dynamic neuromuscular control retraining

Precautions:

Avoid passive and forceful movements into shoulder external rotation, extension and horizontal abduction.

Exercises:

Active assisted and active range of motion in all cardinal planes – assessing scapular rhythm (gradually progress external rotation to full range at the end of 12 weeks)

Gentle shoulder mobilizations as needed

Rotator cuff strengthening in non-provocative positions (0° – 45° abduction)

Scapular strengthening and dynamic neuromuscular control

Cervical spine and scapular active range of motion

12-18 weeks after surgery: Goals:

Full shoulder active range of motion in all cardinal planes with normal scapulohumeral movement.

5/5 rotator cuff strength at 90° abduction in the scapular plane

5/5 peri-scapular strength

Precautions:

All exercises and activities to remain non-provocative and low to medium velocity

Avoid activities where there is a higher risk for falling or outside forces to be applied to the arm

No swimming, throwing or sports

Exercises:

Motion

Posterior glides if posterior capsule tightness is present. More aggressive ROM if limitations are still present

Strength and Stabilization

Flexion in prone, horizontal abduction in prone, full can exercises, D1 and D2 diagonals in standing

Theraband/cable column/ dumbell (light resistance/high rep) internal and external rotation in 90° abduction and rowing

18-24 weeks after surgery: Goals:

Stability with higher velocity movements and change of direction movements.

5/5 rotator cuff strength with multiple repetition testing at 90° abduction in the scapular plane

Full multi-plane shoulder active range of motion

#Bankart #Bankartrepair #Bankartlesion #labrumrepair #labralrepair #shoulderdislocation

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americanlifeguardevents · 3 years ago

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SWIMMING STYLES

Lose weight, recover from injury, strengthen a muscle group: whatever your goal is, there is a swimming style that suits you with Lifeguard Recertification. Freestyle, backstroke, breaststroke, butterfly: in this article we see what they are and when they are useful, remembering that to monitor your performance in the water, Garmin has created a specific watch for swimming, Garmin Swim 2 , capable of detecting styles swimming and accompany you with specific training plans.

What and how many swimming styles are there

“Swimming is a complete sport”, we know it well, we hear it repeated since we are little. And it is true. Unlike other sports, in fact, swimming has the ability to simultaneously activate almost all of our muscles , in addition to the cardiovascular system. This ensures that the benefits of swimming are truly 360 degrees.

However, if you have a specific goal, if what you need is to work on one or more specific muscle groups, then you will have to identify which, of all swimming styles , is the one that best suits you. Yes, because it's easy to say swimming , but to move in the water there is style and style. There are four swimming styles - or, at least, those recognized at a competitive level - are four:

1. freestyle ; 2. back ; 3. frog ; 4. butterfly

Freestyle This is what we imagine when we instinctively think of a swimmer. The body is in a horizontal position, the legs, stretched, move alternately vertically while the arms alternate in the circles. Breathing occurs in a synchronized manner with the movement of the arms, by twisting the neck.

Frog This is the style most commonly used by the less experienced. Performing it with the correct technique is not easy, but in its most instinctive and improvised version it has helped many beginners to move in the water. The correct movement involves synchronized flexion and extension of the arms and legs and immersion of the head underwater. Hydrodynamics plays a vital role and learning to be hydrodynamic takes a lot of training. Not a walk, in short.

Back It is the mirror version of the free style. Arms and legs move with the same technique but the swimmer is in a supine position, on the back, with the face out of the water.

Farfalle Among all swimming styles, it is the one with the most complex technique. The arms make a simultaneous circle, while the legs move together in a wave, like a tail, bringing the torso out of the water for breathing. For experienced swimmers only.

Swimming styles, to each his own Freestyle is perfect for you if… your goal is to tone your abs, firm your glutes, strengthen your chest and back; if you want to enjoy a quiet swim, without thinking too much about the number of laps.

Swim backstroke if… you have back problems; if you want to strengthen the lower part of the body and - obviously - the last; if you have difficulty managing your freestyle breathing in the water.

The breaststroke style will be useful if… you need to tone your thighs - especially in the innermost part - and buttocks, which will be more involved and busy than your arms and shoulders; if you are a beginner and unfamiliar with the freestyle technique.

Concentrate on the butterfly style if… you want to lose weight with swimming and you need to burn a lot of calories (the butterfly is the most expensive style from this point of view); if you are already skilled swimmers and, unlike the breaststroke, you have mastered the technique which in the butterfly style is particularly challenging; if you want to tone your back, shoulders, arms, pectorals, legs and abdominals in one go but, above all, if you don't have back problems.

#lifeguard certification #lifeguard recertification #lifeguard #lifeguard training #lifeguard class #lifeguard course

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bxbperformance · 4 years ago

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#brickhouse (PROTRACTED HOLLOW BODY PLANKS)

Guess who’s bizzack? Planks.....

Iight stop being butt hurt these joints are amazing for building stability.

We are diving back into the hollow body plank but now with a new wrinkle. We are going to protract our shoulders while mainting that hollow body posture. This allows us to build better shoulder stability while working our core. Our serratus anterior muscle, boxer muscle, is something we don’t train enough. It ends in shoulder Flexion in both the Vertical and horizontal plane and allows us to gain a couple inches going forward. That’s why it’s called the boxing muscle.

This exercise is brutal doing it the first time because so many things are going on

-glutes have to be engaged to keep pelvis neutral

-rib cage is down

- head is in line

-shoulders have to be protracted

-stomach is vacuumed

-breathing deep while stomach is vacuumed.

So you see that long ass list I just typed. Yea that’s mad shit you have to do.... your first time ever doing planks. I suggest doing the regular ones plz.

This is great for building deep core strength and shoulder stability like I said. Tune in for more workouts later this week and be sure to checkout our pavement series. #bxbperformance #brickbybrickperformancetraining #brickbybrickperformance #bxbperformancetraining #functionaltraining #functionalcoretraining #fucntionalfitness #functionalstability #hollowplanks

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blogfromlifeus-blog · 5 years ago

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Women and Upper Body Training – BlogFromLife.com

If you stop by looking for the best upper body exercises for women, I'm sorry, you are not going to find anything valuable, because basically:

There are no different women for men and women.

The best training exercises will be those that make you strong, functional, powerful and also make you improve your body composition, creating a good muscle-fat balance.

That is why it is so important that you choose those exercises that challenge and challenge you. It is not enough to move dumbbells of 1 or 2 kilos as they made us believe years ago.

If you really want to make big changes, you have to be willing to push yourself. Feeling of fatigue and a job well done are key.

In this article you will be able to see the best upper body exercises so that you get that aesthetic body with good muscle tone.

Read Also:‌ 9 Non-Boring Butt Workout Exercises If You’re Out Here Doing The Same Damn Squats – BlogFromLife

Back Exercises

Supine dominated

Pull- ups are one of the best exercises to work the entire upper body.

It is an exercise with which you will gain strength and improve your body composition, since you will not only work the upper back and arms, but also the entire core and lower back.

If you do supine grip (palms facing you) or neutral grip (palms facing each other) you will have greater mechanical advantage, the range of motion will be greater and you will protect your shoulders

You can start by pulling on the pulley, and remember, always ahead .

Free or pulley oars

Although the pull-ups are an exercise whose movement is a horizontal pull. You need another vertical pull exercise.

Rowing is the most effective exercise for this movement, strengthening a large number of back muscles, in addition to the biceps and stabilizers.

There are many variants of this exercise, I will name the variants from highest to lowest difficulty and intensity:

Free rowing, with barbell . Keeping your back straight, you pull the bar towards your body, pulling it from the ground (eye with the technique and the back) or from a high surface.

Free dumbbell row . You can do it in the same position as with the bar, but with a dumbbell in each hand. You can also do it leaning on a bench, one hand, bringing the dumbbell towards your navel.

Rowing on pulley . Pulling towards the navel and keeping the back straight, without jerking.

Rowing in machine . The most basic form of rowing. The movement is guided. Good idea to practice the technique.

Chest Exercises

Push-ups

If you are a beginner, start with the push-ups before the bench press . In addition to chest, shoulders and triceps, you will work more on the abdomen and serrates.

Perhaps this exercise is a challenge for you, or child's play. If you can do more than 15 push-ups in a row, without resting your knees, you have to do something if you want to gain some muscle. High legs, some ballast etc.

Press Banking

It is a fantastic exercise to perform, since in addition to the chest, it also works shoulders and triceps.

You will increase shoulder stability and gain coordination . You can do it with dumbbells or with a barbell. You can also do it on a flat or inclined bench. The key to success is in the variety.

Pectoral openings

Openings is a good auxiliary exercise to complement chest work. You can do it on the machine, on pulleys, or with dumbbells lying down. One of the main movements of the chest is the adduction , which is worked in this exercise.

Shoulder Exercises

Shoulder press

You must do this exercise. Not only because your training is balanced, but also to benefit from all its advantages. To extract all the juice, do it standing and with a bar.

When doing it standing, you will have more stability than if you do it sitting, in addition to transferring the force from the feet to the hands. To start you can do it with dumbbells, it will be easier for you.

If you want to know how to do the barbell shoulder press, take a look at this post .

Side elevations

It is the complementary shoulder exercise par excellence. If you already do shoulder presses, it is not absolutely that you do front elevations.

Try not to fully stretch your arms (leave a little elbow flexion) and don't bring the dumbbells beyond shoulder height. You can do it with both arms at the same time, or one arm.

Exercises for Biceps and Triceps

Biceps Curl and Hammer

They are complementary exercises with which you can emphasize the work of the biceps .

You can do it with dumbbells, with one hand, or with both simultaneously.

The normal curl, you do it with the supine grip (palms facing you) and the hammer with the neutral grip (palms facing each other). You can do the normal curl with a Z bar (preferably) and as I always say, better standing than sitting.

If you do pull-ups and paddles, you won't even need to bother doing these exercises. But if you have time and desire, it doesn't hurt.

High pulley extensions

Another good exercise to strengthen the triceps, or the "mole" that falls on the back of the arm that many women hate! It is important here to control the movement and not let yourself be carried away by inertia.

As with curls, if you do presses, the triceps will be more than worked, and these exercises will only complement your training.

In addition to the extensions, you can perform bench press with closed grip, push-ups with closed grip (elbows close to the body) and French press.

Important considerations

Muscle building will help you lose weight, as it will significantly increase your metabolism and burn more calories at rest.

Therefore, strength should always be the basis of any planning and with full body routines you will get the most out of your body and your time.

Periodize your training based on repetitions of between 8 and 15, between 65 and 80% of the 1RM .

Perform between 3 and 6 series , depending on your level of fitness and adaptation. If you are a beginner, start with 3, if you already have enough experience in resistance training, you can do between 5 and 6 sets.

It changes every x time to surprise your body. Make sure not to underestimate the weights, if you can do more than 15 repetitions without costing you too much, you are working well below your possibilities, so the training will not be effective.

You can perform many types of routines, here I leave you one based on movements , and another circuit . You can do them in circuit (without rest between exercises, several laps to it), or with rest between sets (in this case, between 40 and 60 seconds would be ideal).

The basis of your training will be composed of multi-joint exercises .

In this post we have seen only upper body exercises, but the squat and deadlift you must take into account, since they are very interesting.

And so far the article, I hope you liked and served. Put these exercises into practice and start building a strong, aesthetic and functional upper body 😉

#Exercise #Health #Daily #Women #Body #Fitness #Life

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certainbreadgladiator · 5 years ago

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How to pump your forearms

How to pump forearms? Training program for women and men. Which exercises are best for training? Why are forearms difficult to pump? Read the answers to these questions in this article.

Forearms are a group of muscles whose training is often forgotten even by professional athletes. Unlike the biceps, shoulder or chest, it is practically not noticeable. If the forearms do not receive enough load during training, the muscle fibers develop weakly, which leads to asymmetry of the arms. Exercises on the forearms with dumbbells allow you to avoid the described consequences, helping the athlete to acquire strong relief muscles. The importance of developed forearms

The forearm is a small muscle, which is loaded in the process of performing basic exercises. For this reason, beginning athletes do not pay due attention to his training. With active growth of the muscles of the forearm develop slowly, because of which disproportionately swollen arms become visible.

In fact, the developed forearms play a more significant role than it seems for beginners. They occupy the lower part of the hand from the elbow joint to the palm, and are responsible for flexing the wrist and fingers. The muscle group is divided into two layers: superficial and deep. The first layer includes 7 muscles, and the second 3.

The surface layer consists of:

shoulder muscle; Medial Supra-humerus; major pronator; radial bone flexor; long Palmar muscle; superficial flexor of fingers; elbow bone flexor.

The deep layer consists of:

long thumb flexor; square pronator; deep flexor of the fingers.

The anterior group of the forearm consists of 4 layers of muscle fibers, while the posterior group consists of only 2. Despite its small size, this muscle group has a complex construction. Its delay in development worsens the effectiveness of the entire training.

Forearms participate in almost all strength exercises aimed at developing the upper body. They provide a firm grip, increasing the number of repetitions and the load on other muscles. The weaker the forearms, the higher the risk of injury during exercise.

Without developed forearms:

it is impossible to fully engage on the crossbar and with a bar; bodybuilders are not allowed to participate in the competition due to the asymmetry of the arms; people who practice martial arts can not hold out.

During the exercises, the wrists and fingers will get tired faster than the muscles will have enough load to grow. Therefore, the study of forearms is directly related to the effectiveness of trainings aimed at developing medium and large muscle groups.

The main factor that affects the size of the forearms is genetics. Therefore, many athletes do not need a separate pumping of this muscle group. Additional training is necessary if the lower arms visually appear weak.

The basic exercise is enough for the proportional growth of the muscles of the forearm. Despite this, many bodybuilders have weak arms. The phenomenon described is a consequence of three reasons:

lack of high intensity during exercise; incomplete implementation of the sports program; insufficient amount of exercises that work hands.

Forearms react weakly to the load. They belong to the most robust muscle groups, so it is not easy to cause a stress reaction and the release of anabolic hormones. For this reason, forearm exercises with dumbbells are performed at the highest possible intensity. Exercises with dumbbells

Dumbbells are the best sports projectile for separate study of forearms. You can achieve the maximum effect by performing the following exercises:

Lift the dumbbells in front of you in a standing position. When performing the exercises, the reverse grip is used. Starting Position-straight hands are directed down. It is necessary to gently lift the dumbbells in front of you, so that the hands take a horizontal position, and then slowly descend. This exercise exerts an additional load on the biceps. Flexion of the wrist with dumbbells in a sitting position. It is necessary to rest the elbow on the knee, bending the arm at an angle. In this case, the wrists with dumbbells should be directed with the palm up. During the exercise, only the brush is in motion. It alternately bends and stretches, which causes the tension of the muscle fibers. Bend the wrist with dumbbells with an inverted handle. This exercise completely repeats the technique of the previous one, differing only in the grip, but exerts a load on the opposite part of the muscle group. The closer the dumbbell is to the fingertips, the higher the efficiency. Hammer. A popular exercise that works the forearm and biceps. To increase the load, folding dumbbells are used. On one side of the sports projectile, pancakes are removed, after which it is necessary to take the free part and perform the maximum number of repetitions. Finish with the remaining pancakes at the same time should be directed upwards.

How to pump the forearms

The described exercises allow you to fully work the forearms, if they are performed in combination. Otherwise, the muscle group will develop unevenly and the effect will decrease. Training at home

Almost any domestic task strains the muscles of the hands. Exercises with their own weight exert a minimal load on the forearms. Because of this, it is difficult to pump this muscle group at home without sports equipment.

You can independently train your forearms outside the fitness center with the help of:

dumbbell; expander; rubber bandages.

If it is not possible to use these options, the use of a metal bucket filled with sand is allowed.

Another effective way to pump the forearms is exercise on the crossbar. The modern range of sports goods stores is represented by a wide choice of Wall horizontal bars designed for home use.

How to pump the forearms

Suspension on the crossbar strengthens the forearms, which facilitates the performance of strength exercises. Thanks to this in the process of training:

increases the permissible load limit; a greater amount of growth hormone is produced; the growth of muscle fibers is accelerated.

Professional athletes prefer to perform suspended leg lifts on the crossbar. The described technique allows you to pump the muscles of the press more.

If this exercise is given easily, you can move on to more difficult training – pull-ups on the fingers. The technique of execution is similar to standard pulls, but the palm in the handle does not come into contact with the crossbar. Climbs are carried out slowly due to the high risk of injury. Athletes who have previously had fractures of the arms or who suffer from arthrosis, the described exercise is contraindicated, since it can increase the injury. Training program for women

The flabbiness of the hands is the most common problem faced by representatives of a weak body due to underdeveloped forearms. The muscles and joints of women are weaker than those of men. Therefore, the training program consists of other exercises:

Reverse the lifting of dumbbells standing. The starting position is the torso tilted forward, arms bent at the elbows with dumbbells directed to the floor. The upper part of the arms is pressed against the body and is motionless. Arms with dumbbells gently straighten back, taking a horizontal position, after which they slowly return to their original state. In addition, the Press, lower back and triceps are trained. Pulling dumbbells to the chin in a standing position. The legs are shoulder-width apart, the outer part of the arms with dumbbells is directed away from itself. Sports equipment gently rises to the chin, after which they return to the starting position. In the process of performing the exercise, the hands are in a stationary state; the basic movements are performed with the help of bending the elbows. Press Arnold in the standing position. Dumbbells are held in front of the chest with arms bent at the elbows, directed to the inside of the hand. Hands are removed to the sides and gradually rise above the head, after which they return to the starting position. The advantages of the described exercise is that the muscles do not relax, which increases efficiency. In addition, there is a load on the Delta.

The optimal weight of dumbbells for women is 3-5 kilograms. Gym training

The gym offers more options for pumping your forearms. The advantage of fitness centers lies in the wide variety of sports equipment. For training the forearms in the gym is the best fit:

#sport #health #workout #fitness

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biomechanicsspecialist-blog · 5 years ago

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Biomechanics in Bodybuilding

Biomechanics is the structure, movement, and capacity of the muscles, bones, ligaments, and tendons in the body and how they cooperate to make development. As it identifies with work out, this implies one should appropriately adjust joints, joint points, and development examples of evoking the best possible muscle compression and focus on the ideal muscle filaments when quality preparing.

For a game, for example, working out, which centers intensely around the style of the human body, understanding biomechanics is critical to adjusting the correct muscles. How about we burrow further.

The Basics of Biomechanics

Lifting weights centers intensely around the style of the human body: balance, full muscle guts, a slender build, and, in particular, size. What's more, weight preparing is the best method to accomplish that expanded size of muscle strands. Understanding the biomechanics of the body is indispensable to advance the ideal hypertrophy and forestall injury when preparing for weight training.

Appropriate biomechanics implies the distinction in preparing the biceps brachii versus the brachioradialis with the ideal edge of the lower arm during elbow flexion. Supination of the hand during the twist focuses on the biceps brachii while pronation focuses on the brachioradialis.

We use biomechanics to appropriately travel through a scope of movement, yet it assumes a bigger job in injury avoidance. As a coach, you should comprehend legitimate development designs just as how every little acclimation to the points of development will select various muscles. This assists with guaranteeing your customer aren't overemphasizing their joints or enrolling undesired muscle tissue.

For instance, if a customer gripes of elbow torment during a shoulder press, the mentor can mentor them to diminish elbow flexion, which moves the hand weights to a more extensive position. This will diminish the pressure in the triceps, which connect at the olecranon procedure in the elbow.

How Do Biomechanics Impact Bodybuilding?

There are a wide range of kinds of preparing: metabolic obstruction preparing (HIIT), aerobic exercise, quality and moulding, and hypertrophy preparing. Hypertrophy is the concentration here.

Numerous interior components have been found to impact the development and breakdown of muscle tissue, yet the necessary stressor to advance fiber development and rebuilding is the expansion of an outside power. At the point when power is applied at close to max or max opposition and afterwards expelled, inquire about shows the consequent fix of the tissue brings about thicker muscle strands versus the expansion of more filaments in a similar tissue.

The tasteful preparing for working out requires giving cautious consideration to the points of development. In contrast to practical preparing or powerlifting where the thought is to prepare overwhelming and practically move the weight, working out is an abstract game. Judges evaluate the balance of one competitor in contrast with another rather than the target capacity to lift more than the following competitor on rivalry day. Consequently, the concentration in the exercise center is making explicit muscle bunches seem bigger or increasingly unmistakable.

Think about the back squat for instance. A powerlifter would endeavour to squat as substantial as could be expected under the circumstances or maximize. A muscle head will prepare submaximal, however, will concentrate more by walking arrangement—sumo, impartial, or close—during the squat to put an accentuation on a particular leader of the quadriceps while focusing on the glutes and hamstring complex.

Sumo position, feet more extensive than shoulders, centers around the vastus lateralis, rectus femoris, and adductors.

Impartial position, feet only outside of the hips, initiates vastus lateralis, vastus medialis, and rectus femoris in balance.

Close position with feet together enlists vastus lateralis and rectus femoris.

The longing to expand the "sweep" of the quadriceps either along the side or medially will figure out which position is generally useful. Remember that examination recommends it is extremely unlikely to isolate enlistment of the quadriceps explicitly, however the muscle filaments will be utilized to various degrees. This advances an adjustment in fiber size and leg shape after some time. Generally, a substantial squat is the most ideal approach to add size to the quadriceps!

Another incredible model is triceps. The short head and long leader of the Triceps brachii require various points to lock-in. The short head is the more horizontal piece of the muscle gathering, which you can focus with a basic triceps payoff or weighted plunge. Then again, the long head is increasingly average on the arm, directed with an overhead triceps expansion accepting the elbows are remotely turned during the scope of movement.

Utilizing Biomechanics in Program Design

For working out program structure, multi-joint lifts that target bigger muscle gatherings and interim cardio preparing is the favoured strategy for hypertrophy and most extreme quality. Seclusion or single-joint developments focus on explicit muscles and, by and large, this is the place biomechanics will have the biggest effect.

The fundamental development designs in a working out program are squat, push, and pull. You can connect numerous activities with more than one example dependent on how you use them. A seat press is a push development design while a deadlift could be a draw for the back or a squat variety for the legs. Instances of a force design incorporate a hand weight push or a draw up.

Each competitor will have slacking muscle gatherings. A fitness coach knowledgeable inappropriate biomechanics can utilize points to target them in both multi-joint and single-joint developments. A very much planned program will likewise join a preparation cycle that changes the level of max weight and number of reps a competitor utilizes, the measure of interim cardio included and the multifaceted nature of the developments in practice choice. The periodization, or time allotment spent in each period of preparing, will rely upon the competitor and their objectives just as how their body reacts to preparing.

New fitness coaches have a great deal to consider when entering the wellness business. Finding specialty customers is a piece of the way toward building up yourself as a trustworthy coach. Remaining instructed and lined up with all the new research in the wellness business is the second key to progress. The expansion of the ISSA Bodybuilding Certification is an extraordinary method to plunge further into biomechanics, hypertrophy, and obstruction preparing for a lifting weights competitor. For more details join Online biomechanics course.

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anatomyluanthings-blog · 5 years ago

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WEEK 1/2 : POSTURAL ANALYSIS

I arrived on Limerick at 1th of February, one week after the beginning of the classes, so for that reason, a i’ve lost the first week class. In the second meet, which was my first anatomy class, we discussed about the types of movements that the human skeleton is able to do. First, the teacher showed us the planes of movement, which are only 3:

● Sagittal Plane: imagine a vertical plane that divides the body in two identical sides, passing through the head and leaving one arm and one leg for each side. That is the sagittal plane. It’s in this plane that happens the movements of Flexion and Extension.

● Frontal Plane: this is also a vertical plane, but not splits the body in two halfs. The frontal plane goes from the head, passing through the column and ending at the ankles. the movements of this plane are Abduction and Adduction.

● Horizontal/Transverse Plane: a easy way to imagine this plane is thinking in something parallel to the shoulders, passing through the belly. The movement of Rotation belongs to this plane.

Then, we talk about the Spine Misalignments, which are bad postures of the body and can be dangerous for our column. In fact, in the next week I had discovered that I do not have any misalignment on my posture (thanks, god!), but I will talk more about it in the next post. See you there!

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athuljith · 5 years ago

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Fast bowling tips. "Pull" the front arm horizontally. 1) The direction you want the ball to go (forwards). 2) Related sequences that benefit from horizontal (chest drive, trunk flexion, follow through, front leg retraction etc) 3) The movement of the shoulder (extension) 4) Common cue: Pull in (horizontal) vs Pull down (vertical) 5) The common flaw with thinking vertical, or being coaches to ‘PULL DOWN’ 6) The problem with vertico-horizontal. It’s ‘two movement cues’. 7) Why the front arm reaching up towards the sky still makes it horizontal. These are the reasons why you might believe it’s vertical. Bowlers who reach out will need to reverse the action and pull in horizontally. Bowler who reach up - you may think should pull down. This isn’t the case as these bowlers (like Brett Lee) still need to extend the arm forward during their action before they ‘pull in’. They take their arm from a vertical position and extend it forward toward a horizontal position AWAY from a vertical position. #regram #fastbowling #cricket #fastbowler #bretlee https://www.instagram.com/p/B4LRUiOD9id/?igshid=mg9hbmv42e9w

#regram #fastbowling #cricket #fastbowler #bretlee

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yogaadvise · 5 years ago

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An Anatomical Breakdown Of Utthita Hasta Padangusthasana

If there is one pose that I view beginning Ashtanga trainees hurry with, it's this. Why do so lots of pupils have the need to get this one over with so swiftly? Due to the fact that it's tough! Early, this position takes a great deal of initiative in both legs while harmonizing. It tests our ability to maintain our center of mass over our foot while moving our leg around. This is difficult, yet possibly really useful work. It comes early in the primary series, this is a difficult pose which might take some time to evolve.

Anatomy of utthita hasta padangusthasana

There are three different components to this position. In all 3 components we are balancing on one leg and changing the place of the other leg and also the torso. In the initial part, we are lifting one leg towards our upper body while at the exact same time folding toward the leg that is raised. In the 2nd part, we are abducting the hip joint to enable one leg to get to out away while taking our gaze over the opposite shoulder. In the third part we are holding one boost precede while looking ahead with our hands on our waist.

Part one: lifted leg ahead and also onward folding

In the initial component, we are challenged by the standing split element of this pose. We don't frequently consider it like a split since we're standing up, however it is. What makes this component particularly complicated is that both sides of the hips are essentially being asked to relocate 2 various instructions.

On the standing leg, the hip flexors have to be open enough to allow the practitioner to bring the upper body to an upright standing position while keeping the foot in a steady setting on the flooring. There are hip flexors that go across simply the hip joint and there is one quadricep, referred to as rectus femoris, which goes across both the knee and also the hip joint. The activity of the hip flexors is antagonizing the various other side of the pelvis which is trying to move in the contrary instructions, while battling our old good friend the hamstrings. Relying on just how open one or both of these are, you will certainly see various effects.

If the hamstrings are a lot more open than the hip flexors, you will often see that the leg raises high, however the practitioner has a tough time keeping the standing leg straight. If the reverse holds true, well, the contrary happens. The standing knee may be directly, however the hamstrings don't permit the raised leg to go so high.

Both of these situations are aggravated by the upper body folding toward the standing leg, as we would certainly do in a more normal onward bend. Yet, in a more regular forward bend, we are just antagonizing the resistance of the hamstrings. The dynamic activities of the hips, basically trying to turn in different instructions, is not the only thing that includes to the challenge of this stance. In this position, we're attempting to do every one of that while balancing!

Even the balancing facet of the standing leg can play right into this pattern. Keep In Mind (Ha!) from my publication Functional Anatomy of Yoga that I explain how the deeper gluteals (gluteus minimus and also gluteus medius) stabilize the hip joint when we are strolling, running, and also harmonizing. When the deep gluteals are discharged up on one side of our hips to keep the security at that hip joint, they can likewise stabilize the pelvis so a lot that it makes it tough for the hips to adapt to the opposing activity of the opposite side of the pelvis that I have actually already mentioned.

Part two: taking the lifted leg bent on the side

In this following component of the posture we need to turn the leg bent on the side. You could argue concerning what the name for this activity is. I accept what we would certainly call this if it were taking place in the shoulder joint, which is horizontal kidnapping. If it were pure abduction, we would certainly have raised the leg bent on the side from an equivalent standing pose (tadasana/samasthiti). However the leg is already bent, so the abduction is taking place horizontally.

The pelvis gets associated with this movement in a number of ways, possibly. The basic demand is that the center of mass, which is situated at the facility of the hips (essentially), requires to continue to be over the foot. This represents the line of gravity, or you can claim the pelvis and also foot are counterbalanced about the line of gravity.

Depending on the student and their tensional pattern, we will see different effects. In one usual version of this position, the hips tilts sideways, with the lifted-leg-side of the pelvis climbing over the opposite. This variation is practically an activity of the hip joint of the standing leg as well as not really an activity of the leg that is swinging bent on the side. The hips and the raised leg step with each other around the various other hip joint. This is a much more technological kidnapping of the hip joint. The only distinction is that when defining kidnapping, we usually define the leg swinging out to the side, instead of the pelvis relocating away from the leg.

There are 2 other versions of this part of the posture that we could see, relying on the pupil and their certain tensional pattern. Both of these versions include a turning that takes place at the leg that is turning out. Beginning trainees, particularly those with tight adductors, will sometimes inside turn the leg at the hip joint as it turns out to the side. It's not that they are planning this to take place, yet rather that their body is demanding it based on the tensional patterns that currently exist. You may see a link between this occurring and a previous stance, utthita parsvakonasana or side angle pose where the knee of the front leg has a difficult time getting straightened with the foot and falls in.

In the 3rd version of this component of utthita hasta padangusthasana, we might see the hip go in the various other direction of rotation. In this case, as the legs swings out, the hip joint does an outside turning while also doing its horizontal abduction. This is my individual choice for strategy, which we'll speak about more later.

Part three: holding the raised leg in front

In the final component of utthita hasta padangusthasana we are asked to hold the leg up before our body. That's a relatively easy thing to do! The composition at the hips is not so different from what we explained partially one. However, we are not folding ahead, neither are we trying to raise our leg more than it can go under its own strength.

The hip joint itself is being stood up primarily by the iliopsoas muscular tissue. By itself, this is an extremely solid muscular tissue that, in a sense, has no real difficulty holding up the leg, also as exhausted as that leg might be by the time you reach this component of the position. Actually, it's the dynamics of keeping the leg straight at the knee joint, while also holding it up at the hip joint, that include in the limitless fun located in this posture.

Once you try to correct that knee, you are now lengthening both ends of the hamstrings. Simply put, you're not simply extending them at the hip joint, however likewise at the knee end. Naturally iliopsoas will certainly not work alone as well as when you utilize the quadriceps to both straighten the knee as well as help the psoas maintain the leg up, well, it increases the enjoyable. It shouldn't be underrated just how challenging it is to maintain the knee directly as well as raise the leg if you have limited hamstrings. The quadriceps get tired more swiftly, as they do not have the support of the leg/foot getting on the ground as well as gravity to aid extend the hamstrings. Nope, it's pure muscular tissue toughness of the quadriceps as they function straight against the tension in the hamstrings.

It is entirely possible to begin to really feel the quadriceps, particularly the rectus femoris, begin to constrain while doing this part of the posture. If that is the situation, you would feel this just under the bump on the front of the hips also referred to as the ASIS. You may also feel it generally down the centerline of the quadriceps. For some pupils who have legs that have a tendency to externally turn, they might feel constraining more on the side and really top of the hips. In that instance, that is the tensor fasciae latae (TFL). Remember, your body is naturally mosting likely to attempt to prevent the stress from the hamstrings. The most convenient method for the body to prevent that tension is to on the surface revolve the leg. Recognizing that the leg is expected to be directly, we naturally combat this propensity by a little internally rotating the hip joint as well as activating the TFL.

This extra amount of internal rotation can trigger an ache in the TFL. It's not to claim that your quadricep can not cramp as well. Yet, when you feel that constrain up high on your hip, just off to the side slightly, you can bet it's your TFL functioning overtime.

Intentions for utthita hasta padangusthasana

There are a blend of purposes in utthita hasta padangusthasana. The evident purpose is extending the hamstrings as well as considering the stance as an onward bending stance. Since we're standing, building stamina to do the job of extending the hamstrings includes in the complexity and also difficulty. You have to work the size and the strength while creating proprioception and balancing!

Working the technique

The characteristics in between the standing and the lifted leg

As we went over in the composition area, you have a resistance of instructions (standing leg in extension and also lifted leg in flexion) in both legs that intensifies the level of trouble, as well as the nature of the forward bend facet of this posture. As an example, in this vibrant, you usually find that the knee of the standing leg intends to bend as you elevate the leg higher. The job of attempting to straighten out that leg really contributes to the quantity of stress placed onto the hamstrings of the leg that's up in the air. Pay focus to the characteristics between the standing leg and also the lifted leg.

What if I can't correct the lifted leg? It may take a while for the hamstrings to open enough to enable both legs to be straight. If you need to flex the knee, then flex the knee. Yet, after you have actually gotten the leg, utilize some small percent of your effort, maybe 20% to straighten the leg a bit. Bear in mind that the hamstrings go across the knee joints in addition to the hip joints. This implies that if you always flex the knees totally, it will certainly change the quantity of stress and the manner in which tension is placed into the hamstrings.

Developing strength

Regarding the intention of developing toughness, we have a number of different ways we can work with this. One is in the standing leg. Toughness is called for to maintain the knee directly that wishes to bend in order to give even more space to the hamstrings of the lifted leg. The stress of the hamstrings in the lifted leg is antagonizing the stamina of the quadriceps and also various other hip flexors of the exact same leg. By maintaining the leg training itself and also maintaining the knee right, there is a significant amount of strength job in this part of the pose.

Techniques for functioning on balance

If I can't lift the leg completely up or keep the leg right, should I still fold ahead? Yes, at the very least have that intent. While there can be some advantage to working just the balance aspect of this pose without the forward layer if you are really tight, component of the job of this posture is finding out just how to move component of your body far from your facility as well as hold it there precede. It might appear obvious, yet if you never ever attempt to ahead fold up, after that you will never onward fold. That said, having the intent of folding onward does not suggest compeling your nose to your shin. If you are really tight, perhaps just a little hinge at the waist and also a pointer of getting to the breast toward the leg is sufficient to start with.

When you begin to take the leg out to the side, bear in mind that you require to counterbalance the weight of the leg that is going out. The method I instruct for those that have difficulty balancing is: one, on the surface rotate the leg that is lifted, as well as 2, allow the hip of the standing leg gradually as well as similarly relocate the opposite direction of the leg that is turning out. In this stage of the pose, you are stabilizing around the line of gravity that is represented with the foot.

When the leg turns out in the 2nd component of this stance I always recommend that we keep the intention in the leg, as well as much more particularly in the hip joint of the leg, as it turns. As a purpose, I suggest that you concentrate on rotating and keeping the activity in this hip joint by not letting the hip of the standing leg action significantly. Without an aware objective to maintain the hip of the standing leg still, it often tends to turn to lift the various other leg higher.

Let's not neglect that all of this is occurring on top of balancing on the standing leg as it attempts to stay as straight as feasible. Balancing is a mix of elements that come together. Essentially, you are educating the proprioception in your body. That is, you are training exactly how your body responds and replies to where you are in room. The obstacles are to deal with this proprioception while having the leg in front of you, folding into it, standing back up, swinging the leg out to the side, and after that searching in the contrary instructions! All of these together are often a challenge for novices as well as even for advanced practitioners.

The development of equilibrium and also enhanced link to your very own proprioception has effects for more sophisticated poses. The even more willful you are concerning collaborating with your very own proprioception, the much more the advancement of this "system" will raise your capability to do more advanced poses, including headstand, handstand, and various other balancing postures.

Variations to explore

When the hips and hamstrings are tight, it can be harder to hold the majority of the body within a line of gravity. The more body weight we move far from our facility and also try to keep in room, the harder this position is. Those with extremely versatile hips and also hamstrings can maintain the moving leg closer to the body, making it much easier to stabilize precede due to the fact that there is less need to stand up to gravity. If you have really tight hamstrings and/or hips, then you could take advantage of discovering some adjustments of this pose.

Just in terms of equilibrium itself, I locate that newbies have a much easier time making 2 basic modifications fully expression of the stance. One, allow the standing leg be bent for a time period. By launching this part, it will certainly enable the body to adjust more quickly due to the fact that there is much less tension around the knee joint. Second, deal with the eyes on a solitary place on the floor before you. Even when you take the leg out to the side, repair the eyes on the floor in front of you. Accumulate your proprioception and after that transform the head as you're expected to.

If you are extremely tight or just starting to deal with this pose, attempt just stabilizing on one foot and holding the knee of the other leg. Notification how it feels. Notice what happens in your foot as well as ankle joint while you balance.

As you get knowledgeable about the sensation of balancing on one foot, you can add the obstacle of getting to for the toe with your hand, or making use of a strap or towel to hold the foot if you can not get to with your hand.

Keep the movements smaller — work within YOUR variety of activity — there's nothing to be obtained by trying to tug your leg around if your hips and hamstrings aren't open enough to allow a huge array of motion yet. Work continually within your variety of activity as well as the posture will develop over time.

Move gradually while breathing and also do not rush! I typically see students who are more recent to this position trying to move extremely quickly, as if they can throw their upper hand and also "capture" a well balanced placement precede. I also frequently see them holding their breath while doing this. You will likely have much better success with the balance if you relocate slowly while really feeling each change precede as you choose the upper hand to balance.

Move with some bending in the knee joints and after that extend and also straighten out when you arrive in your version of the position. It is not necessary to do a professional dancer high kick to bring the boost. Quick jerky movements provide you much less time to look into your body and also see how points are really feeling daily as well as they enhance the possibilities that you'll over-do something because you're moving faster than you can feel your body's reaction to that movement.

#pranayama #yoga

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iliftheavyidoyoga · 6 years ago

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Yoga for Better Athletic Performance

Part 2: Shoulder and Chest Opening shoulder extension

Let me start by saying I am not recreating the wheel. Yoga has been practiced for centuries and am presently not skilled enough to create a new format and nor does one need to be created. While the popularity of yoga has increased, the perception of yoga’s exclusivity has persisted as well as yogi practitioners being viewed as a certain body type. As an athletic person, yoga has directly affected my athletic performance. I move better with less restrictions from tight muscles and joints and have had less setbacks from injury due to muscle pulls. Heavy lifters can be hardheaded. Time away from the actual lifting of heavy things cuts into the actual time of lifting heavy things. Memories are short when it comes to that last shoulder wrench or bicep pull which lead to that unscheduled lifting break, when the addition of flexibility and mobility to the lifting program might have prevented it.

Structure of the shoulder joint (humerous and scapula) and shoulder girdle (shoulder joint and clavicle) is designed for movement of the arm through three planes; sagittal (flexion /extension), frontal (abduction / adduction), transverse (horizontal abduction & adduction and rotation). Increasing joint mobility, stretching has to take place through all joint angles. In this section, Continuing to focus on postures in the saggital plane, shoulder extension, with the arms moving from the front body and placed behind the body.

Rounded shoulders known as kyphosis can be caused by bad seated posture, over work of the anterior muscles around the shoulder joint and girdle or anatomical structure to name a few. As we age, this condition will become more pronounced and can cause problems with breathing, back pain and reduced mobility. Shown below are a few of my favorite yoga postures that target the front of the shoulders, are simple to set up and perform and effective. Perform these postures dynamically (with movement\repetitions) before a workout or static after workout is complete.

It is important to note that increasing flexibility and mobility is not a one size fits all deal. Lack of either can be attributed to anatomical structure along with other physiological explanations. Every body is different. Take the time to explore your movement and practice consistently. Oh yeah and breathe.

SAGITTAL PLANE -Shoulder Extension

Stretches the front/top of shoulder joint - anterior/medial deltoids , pectoral muscles

Reverse table top - sitting, place feet under knees and hands on floor under shoulders. Lift hips. Try to get parallel to floor. Hold for a a few breathes then repeat. Increase hold length over time. This stretch is also a back body strengthener as the muscles of the posterior chain (glutes, erectors of the the lower back, rhomboids, latissimus dorsi) lift the body to achieve the stretch in the shoulders.

Reverse plank (advanced) -Same set up with legs extended in front instead of bent knee. Lift hips by squeezing the glutes (the glutes initiate hip extension and protects the lower back) and hold for a few breathes and repeat. Increase hold over time. As with reverse table pose, this stretch is also a back body strengthener as the muscles of the posterior chain (glutes, erectors of the the lower back, rhomboids, latissimus dorsi) lift the body to achieve the stretch in the shoulders.

Arms behind back palms together. Clasp hands together behind the back. If possible, bring palms together with no space between wrists. Move shoulders down and away from ears, slowly raise hands and arms away from body. Hold for a few seconds, Breathe then repeat.

Arms behind back, belt modification When the hands are unable to grasp behind the back grab a belt, strap, towel etc. and walk hands as close to each other as possible without pain in the shoulder. Move shoulders down and away from ears, slowly raise hands and arms away from body. Hold for a few seconds. Breathe then repeat.

#yoga for athletes #yoga #black yogis #fit over 40 #fitspo #fitness professional #stretching #personal trainer

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