Posts Tagged ‘Abdominals’
YOGA SWINGS: SELF CARE & SPINAL ADJUSTMENTS for BACK PAIN
HOW TO use the Multi-Functional Yoga Swing Sling for Rehab and the PREVENTION & SELF-TREATMENT of Spine or Low Back Pain, Self-manipulation of the Spine, & Lumbar Pelvic Suspension Traction, Stretching & Strengthening.
Duration : 0:10:15
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How Cycling And Back Pain Are Related?
If it is an emphatic yes for swimming to cure the back pain, it is a strong no to the cycling, unfortunately. Millions of children and youth all over the world may not like this observation, but facts are facts.
Cycling done for long hours, contributes to many types of bodily imbalances, and may aggravate your back pain. However, cycling done for short durations may not do any major damage. It should be treated as just one of those exercises.
It is generally believed that cycling is one of the best methods to control and improve your overall fitness. While you do cycling, you get exercise to every part of your body. As you peddle, it is a good breathing exercise as well, provided you do it properly. But cycling has some disadvantages, especially if you have back pain. Cycling activity may not be possible at all, in case of acute back pain.
Cycling leads you to muscular imbalances. You may get chronic pain in certain parts of your body. It can never help you control your back pain.
Examine your riding posture on the cycle. Let’s start from the feet and then move up to the head.
Pedaling is a strenuous job, and it puts lots of stress on your calves. Tight calves mean your feet will flatten with lots of stress on the heel cord, knees and planter fascia. The major stress bearing muscles in cycling are the quadriceps.
Lots of cycling and the bent over cycling position is the cause of tightness in the quadriceps and the psoas (hip flexors). Now, you know the most damaging aspect of this position while cycling
Pelvis moves out of the optimal position and goes for a forward tilt. This is the beginning of the muscle imbalance. This is also the starting point of the strain of the lower back. There is lots of strain on the Abdominals also. The hamstrings get overworked as you peddle forward, and they become tight.
The shoulders and the mid back have to bear the brunt. As you cycle your back is rounded and you with the back pain try to continue in a very difficult position. The shoulders are hiked up and pulled forward and you can well imagine the impact of it, if you continue cycling for longer duration.
The back pain will make you get down from the cycle automatically. If you still persist, neck tension and pain are guaranteed.
So, cycling can cause certain serious imbalances to your existing state of back pain. Why think of this exercise now? Postpone it for a future date, when you are completely cured form all sorts of back pain. Wait for some months!
Latest and better models of cycles are arriving in the market and they need your solid
‘back’ing!
Ashish Jain
http://www.articlesbase.com/advice-articles/how-cycling-and-back-pain-are-related-55414.html
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Objectives of Pysical Therapy
The long-term objectives when it comes to Physical Therapy is basically to teach people how to manage and/or assuage the current symptoms and how to prevent future episodes of pain from returning. Other functional objectives are made based on the patient’s precise complaints, those complaints can be anywhere from inability to sleep through the night without pain, stand/walk for daily activities or exercise, sit for an extended period of time, or turn the head adequately for driving. Certain goals can increase the strength or flexibility of specific sources of pain is then made to facilitate the functional goals of Physical Therapy.
As mentioned before, certain exercises for the neck and back are chosen by the physical therapist based on the person’s ailments and areas of deficit noted on exam. The exercises are also carefully scrutinized to make sure the proper form and technique to facilitate the desired outcome before they are issued for the home program. To make a long story short, not every exercise is right for every neck or back pain.
Physical Therapy exercises for the back usually centers its attention on enhancing the flexibility and strength of the trunk. For instance, lower abdominal strengthening is usually an objective to help better support to the lower back area. This abdominal “bracing” is the groundwork for alternative exercises to assist in stabilizing the lumbar spine. Upon mastering the braces, the exercise can be suitably progressed by the Physical Therapist to include adding resistance with different arm and/or leg lifts while keeping up the taut Abdominals and neutral spine in varying positions.
Using exercises to strengthen the back might include lying on the stomach, with or without having a pillow underneath the pelvic area. Depending on the person’s ability, he or she might be directed to place both arms overhead and alternate lifting one arm at a time without shrugging. This might be progressed to lifting on leg (including thigh and all) at a time and then progress to lifting the opposite arm and leg simultaneously. In Physical Therapy stretching exercises might include lying on the stomach and doing a press-up, keeping the hips on the ground. Otherwise depending on the specific pain pattern, the person might be instructed to lie on the back and pull the knees up toward the chest area.
When exercising the neck it is common to often focus not only on basic range of motion, but also on specific neck stretches and strengthening exercises, particularly of the supporting postural muscles. A perfect example of a neck exercise in Physical Therapy is referred to as cervical retraction. Sitting upright, maintaining the level of your chin, gently pulling the chin straight in as if you are hiding against a wall or sideways behind a tree is a good postural correcting exercise to perform during the day, for example while doing computer work. It counters the tendency most people have in sitting to slip into a forward head posture.
For more resources about low back pain or even about herniated disc and especially about damaged discs please review these links.
Groshan Fabiola
http://www.articlesbase.com/business-articles/objectives-of-pysical-therapy-175985.html
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Workout Exercises to Flatten Abs, Achieve Core Fitness and Reduce Lower Back Pain
Why should you care about muscles you can’t even see? The answer is, among other reasons, to flatten abs, eliminate back pain – particularly lower back pain – and achieve core fitness.
By now you are probably familiar with "core training" or you have at least heard the term used on TV or in various fitness publications. Your "core" refers not just to the abdominals, but your entire trunk musculature, including those deep muscles you can’t even see (like the Transversus Abdominis, or TVA).
Back pain is one of the biggest complaints of men of ALL ages, and many women suffer from it as well, especially during and after pregnancy. You see a weak core, combined with other problems such as tightness in certain muscle groups, lousy form and poor selection of exercises is one of the leading causes of lower back pain. The good news is that it’s largely preventable with a few easy exercises.
There’s more. Your core is also the seat of power for your entire body. If you’re an athlete – recreational or competitive – core strength means better performance on the playing field. If you’re a non-athlete, greater core strength means more efficient and safer performance of regular day to day activities. If you know anyone who blew out their back lifting boxes or simply doing work around the house you know what I’m talking about.
About 15 years ago, I was diagnosed with a herniated disk, and at one point a neurosurgeon told me I should be on the lookout for "foot flop". This is when the nerves in the leg go numb to the point where the foot literally drags on the ground and, he explained, that surgery was imminent and unavoidable. I was fairly freaked out. An alternative therapy was an epidural injection of steroids which, after just one treatment, did provide relief.
I knew that a lifestyle change was in order and fortunately, I was able to rehab my own back without ever going under the knife, thanks to a ton of flexibility work and some intelligent abdominal training. Once you rupture a disk you can rehab to a remarkable degree, but it’s something you always have to be cautious about.
Anyway, in the last few years since I started to use core training methods, and not just the traditional "bodybuilding-style" routines, I’ve seen a greater improvement in my lower low back than ever before. If you haven’t started doing any ball work or core training yourself, I would definitely urge you to look into it.
The reason I’m mentioning core training today is because of the availability of home core fitness programs that do not have to break the bank. In fact there are unique programs available that do not focus on traditional advise such as killing yourself with mind numbing sit ups and crunches.
Looks for programs that offer levels to progress through, as not all of us are ready for the more advanced core training techniques. Level progression from beginner up to "athlete" is ideal. Note that some of the exercises are a lot more challenging than they look in the pictures. You have to try them to appreciate them. Many of them can be done with just your body weight. Others require a stability ball (swiss ball), and a handful can be done with a cable apparatus you’d find in any gym.
So get started on a program that creates core fitness through a Workout program that will flatten your abs and reduce lower back pain.
R. Adam Shore
http://www.articlesbase.com/fitness-articles/Workout-exercises-to-flatten-abs-achieve-core-fitness-and-reduce-lower-back-pain-133661.html
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Exercises for Lower Back Pain – How to Get Rid of Your Back Pain Naturally
Since a lot of manual workers have problems with their backs due to excessive stress, exercises for lower back pain can help them a lot if they learn how to do them correctly.
A lot of people don’t understand that a great way for back pain relief is fitness exercises, not taking pills without working at all. If you want another way to fix your problems, lower back exercises can help you get rid of the pain or at least reduce it.
Your pain will disappear faster if you exercise on a regular basis, as this will also improve flexibility and strengthen the muscles. All these benefits contribute to the reduction of chances of an acute back pain attack happening.
There are two components of exercises that can be done for lower back pain. First is the increased flexibility and strength, plus the body conditioning overall. You can get your body in great condition if you do some cardiovascular exercises (biking, walking or swimming) on a regular basis.
Your lower back will also improve if you lose some of the extra weight. In the beginning you should start slow, but in time you should get to 20-40 minutes of exercise in each session, with 3-5 sessions per week.
The second component of these exercises will make your back muscles more powerful and flexible. Besides your lower back, exercises will also improve your other muscles and abdominals.
With exercise you will be able to keep the back of the thigh loose, which decreases the chance of injury.
You should talk with your doctor if you want to do these exercises, to make sure it’s safe for you to do them, and to recommend a specialist that can take care of you.
Ricky Lim
http://www.articlesbase.com/diseases-and-conditions-articles/exercises-for-lower-back-pain-how-to-get-rid-of-your-back-pain-naturally-745968.html
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