Archive | August 2012

Exercises For Coccyx Pain

http://www.coccyx.org/treatmen/exercise.html

Anal lock

This exercise is done in bed, morning and evening. It involves the same muscles you use to “hold on” when you need to go to the toilet but can’t get there right away. The muscles are tensed and held for 10-15 seconds, repeatedly. Full instructions are given on www.chinese-holistic-health-exercises.com

Weightless squats

Repeatedly go from this position to standing.

squats

Treadmill

running and walking on a treadmill, 40 minutes a day, 4 times a week

Hamstring stretch

 

Clam shell exercise

 

clam shell closed clam shell open

Inversion therapy

This method involves hanging upside down at an angle on an inversion table, with the feet fastened in position. This applies traction to the spine.

inversion table

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Complete Body Streches

http://www.stretch-exercises.com/exercises/upper-body/index.html#1

Stretch exercises for the upper body will allow you to stretch the following muscle groups:

  • Neck (Trapezius)
  • Shoulders (Deltoids)
  • Chest (Pectorals)
  • Abs (Abdominals)
  • Back (Lats, Lower Back)
  • Arms (Biceps, Triceps, Forearms)

Neck #1 – Head Tilt Forward

Neck #1 - Head Tilt Forward
  • Stand up with your back straight and tilt your head down towards your chest.
  • Tilt your head back to its starting position after a short pause.
  • Be careful not to tilt your head back too far.

Neck #2 – Head Tilt Sideways

Neck #2 - Head Tilt Sideways
  • Stand up with your back straight and tilt your head sideways towards your left shoulder.
  • Tilt your head back towards its starting position but continue on to the right shoulder.
  • Chain together these steps to accomplish fluid and smooth movements.

Neck #3 – Head Left-to-Right Rotation

Neck #3 - Head Left-to-Right Rotation
  • Stand up with your back straight and rotate your head to the left.
  • Rotate your head back and continue on to the right side.
  • Chain together these steps to accomplish fluid and smooth movements.

Shoulder #1 – Arm-in-Front Shoulder Stretch

Shoulder #1 - Arm-in-Front Shoulder Stretch
  • Stand up and grab your right elbow in front of your chest using your left hand.
  • Stretch by pulling your elbow towards your chest for several seconds and alternate sides when done.
  • This exercise will stretch your shoulder muscles.

Shoulder #2 – Upper-Arm-Up Shoulder Stretch

Shoulder #2 - Upper-Arm-Up Shoulder Stretch
  • Stand up and grab your right elbow up on the side of your head using your left hand.
  • Stretch by pulling your elbow towards the back of your head and hold for several seconds before moving on the other side.
  • This exercise will stretch your shoulder and triceps muscles.

Shoulder #3 – Sideways Arms Swing

Shoulder #3 - Sideways Arms Swing
  • Stand up and extend your arms out to each side.
  • Swing your arms in and out while keeping them straight throughout.
  • This exercise will stretch your shoulders and chest muscles alternately.

Shoulder #4 – Arms Behind Back Reach

Shoulder #4 - Arms Behind Back Reach
  • Stand up, put your left hand behind your back over your left shoulder and your right hand behind your back against your lower back.
  • Stretch by moving your hands towards each other, holding on to one another if you can and hold the stretch for several seconds.
  • This exercise will mainly stretch your shoulder muscles.

Shoulder #5 – Shoulder Stretch (Ball)

Shoulder #5 - Shoulder Stretch (Ball)
  • Crouch down on the floor on your right knee and your left foot, exercise ball in front of you and your right hand lying across the exercise ball.
  • Stretch by applying weight down onto your shoulder and alternate sides after several seconds.
  • This exercise will stretch the muscles located in your shoulders.

Shoulder #6 – Kneeling Twist (Ball)

Shoulder #6 - Kneeling Twist (Ball)
  • Lie down on your knees on the floor, ball in front of you with your hands on top of it, arms fully extended.
  • Stretch by rolling your upper body down to one side while keeping your hands on the exercise ball.
  • This exercise will stretch your back shoulder muscles.

Shoulder #7 – Shoulder Chest and Hips Stretch (Ball)

Shoulder #7 - Shoulder Chest and Hips Stretch (Ball)
  • Lie down on your left knee, your right leg fully extended out back and place your hands on top of the exercise ball in front of you.
  • Stretch by pushing yourself down while keeping your hands on top of the exercise ball. Alternate sides after several seconds.
  • This exercise will stretch your shoulder muscles as well as the muscles located in your thighs.

Chest #1 – Chest Stretch (Ball)

Chest #1 - Chest Stretch (Ball)
  • Stand in front of a wall and hold the exercise ball with your left hand up high.
  • Stretch by extending your body and pulling yourself down towards the wall.
  • This exercise will stretch your chest muscles primarily.

Abs #1 – Back Roll (Ball)

Abs #1 - Back Roll (Ball)
  • Lie on your back on the exercise ball.
  • Stretch by extending your arms and legs fully.
  • This exercise stretches your abdominal muscles as well as your chest muscles.

Back #1 – Trunk Rotation

Back #1 - Trunk Rotation
  • Stand up and position your hands on each side of your hips, elbows slightly bent.
  • Rotate your trunk to your left, then rotate it all the way to your right in one smooth motion. Repeat this a few times.
  • This exercise will stretch your back, chest and abdominal muscles.

Back #2 – Arm Up Upper Body Sideways Stretch

Back #2 - Arm Up Upper Body Sideways Stretch
  • Stand up and raise your right arm straight up.
  • Titl your upper body at the hips to your left in order to stretch the entire right side of your body. Alternate sides when done.
  • This exercise stretches your back and your abdominal muscles.

Back #3 – Lower Back Stretch (Sitting)

Back #3 - Lower Back Stretch (Sitting)
  • Sit down on the floor, back straight, legs in front of you wide from each other with your knees bent in front of your chest.
  • Stretch by tilting your upper body forward.
  • This exercise will stretch your lower back.

Back #4 – Trunk Rotation (Sitting)

Back #4 - Trunk Rotation (Sitting)
  • Sit down on the floor, legs straight, away from each other.
  • Stretch by rotating your upper body to one side then to the other.
  • This exercise will stretch your back muscles.

Back #5 – Upper Body Side Stretch (Sitting)

Back #5 - Upper Body Side Stretch (Sitting)
  • Sit down on the floor, left leg extended to its side, right leg folded in front of you.
  • Stretch by raising your arms straight up and tilting your upper body towards your left leg. Alternate sides.
  • This exercise stretches the muscles located in your legs and in your back.

Back #6 – Full Body Stretch (Lying on Back)

Back #6 - Full Body Stretch (Lying on Back)
  • Lie on your back on the floor and extend your legs down and your arms up.
  • Stretch by trying to make yourself taller, by pulling/pushing your feet and hands away from each other.
  • This exercise stretches your entire body.

Back #7 – Hip Twist Stretch (Lying on Back)

Back #7 - Hip Twist Stretch (Lying on Back)
  • Lie on your back on the floor and cross your right leg all the way over your left, both fully extended.
  • Stretch by rotating your upper body as far as you can by pushing your leg as far as you can. Alternate sides when done.
  • This exercise will stretch the muscles located in your back and your hips.

Back #8 – Ball Roll (Lying on Back)

Back #8 - Ball Roll (Lying on Back)
  • Lie on your back on the floor, thighs propped up over your chest, knees bent.
  • Stretch by pulling on the back of your thighs with your hands.
  • This exercise stretches your buttocks, lower back and hamstrings.

Back #9 – Side Lying Stretch (Ball)

Back #9 - Side Lying Stretch (Ball)
  • Lie with your left side on the exercise ball, right leg extended out to maintain balance.
  • Stretch by extending your right side fully and alternate sides when completed.
  • This exercise stretches your back, abdominal and chest muscles.

tretch exercises for the lower body will allow you to stretch the following muscle groups:

  • Hips
  • Back Thighs (Hamstrings)
  • Front Thighs (Quadriceps)
  • Inner Thighs
  • Calves

Browse through the selection of stretch exercises for the lower body below:

Legs #1 – Side Leg Stretch (High)

Legs #1 - Side Leg Stretch (High)
  • Spread your legs apart from one another and move your weight on your left leg, flexing your left knee while keeping your right leg fully extended.
  • Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs.
  • This exercise will stretch your inner thigh muscles primarily.

Legs #2 – Side Leg Stretch (Low)

Legs #2 - Side Leg Stretch (Low)
  • Crouch down, feet wide apart, with your right knee flexed but your right leg fully extended.
  • Move your left hand towards your left ankle to increase the stretch, hold for several seconds and change sides.
  • This exercise will again stretch your inner thigh muscles.

Legs #3 – Front Leg Stretch

Legs #3 - Front Leg Stretch
  • Stand on your right leg and hold your left foot with your left hand behind your buttocks.
  • Stretch by pulling on your foot and hold for several seconds before changing sides.
  • This exercise is excellent at stretching your quadriceps, located in front of your thighs.

Legs #4 – Step Forward Calf Stretch

Legs #4 - Step Forward Calf Stretch
  • Stand on your right foot, knee flexed and extend your left leg back, both feet pointing forward.
  • Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides.
  • Use this exercise to stretch your calf muscles.

Legs #5 – Step Up Calf Stretch

Legs #5 - Step Up Calf Stretch
  • Stand up and put your right foot on top of a step in front of you and extend your left leg back, feet pointing forward.
  • Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides.
  • Use this exercise to stretch your calf muscles.

Legs #6 – Push Forward Calf Stretch

Legs #6 - Push Forward Calf Stretch
  • Stand in front of the wall, put your hands on it, and extend your right leg back, foot pointing forward.
  • Stretch your calf by trying to rest your right foot flat on the ground, hold for several seconds and change sides.
  • Use this exercise to stretch your calf muscles.

Legs #7 – Hamstring Stretch

Legs #7 - Hamstring Stretch
  • Extend your right leg in front of you and bend your left knee to lower yourself down a little.
  • Pull your right-foot toes towards you and move your hands towards them to stretch. Alternate sides when done.
  • This exercise stretches your hamstrings and your calf muscles.

Legs #8 – Hamstring Stretch (low)

Legs #8 - Hamstring Stretch (low)
  • Extend your right leg in front of you and bend your left knee to lower yourself down as far as you can.
  • Pull your right-foot toes towards you and control the stretch by putting weight on your hands on the floor as required. Alternate sides when done.
  • This exercise stretches your hamstrings and your calf muscles.

Legs #9 – Reach Ankle Stretch (Standing)

Legs #9 - Reach Ankle Stretch (Standing)
  • Stand up, knees slightly bent and bend your hips to lower your upper body down in front of your knees.
  • Try to bring your hands towards your ankles to stretch and hold for several seconds.
  • This exercise will stretch your leg and back muscles.

Legs # 10 – Hip Sideways Stretch (Sitting)

Legs # 10 - Hip Sideways Stretch (Sitting)
  • Sit down on the floor, rotate your upper body to your right, grab your right leg at the knee while it is slightly bent, foot across your left leg.
  • Stretch by pushing on your right leg with your left elbow to rotate your upper body further. Alternate sides.
  • This exercise stretches your hips and your back muscles.

Legs #11 – Hands-on-Knees Leg Stretch (Sitting)

Legs #11 - Hands-on-Knees Leg Stretch (Sitting)
  • Sit down on the floor, knees bent in front of you, the sole of your feet pressed against each other.
  • Stretch by pushing down on your knees and hold for several seconds.
  • This exercise will stretch your inner thigh muscles.

Legs #12 – Stretch to Ankles (High; Sitting)

Legs #12 - Stretch to Ankles (High; Sitting)
  • Sit down on the floor, legs extended in front of you, knees slightly bent.
  • Stretch by titling your upper body forward and bring your extended arms towards your toes.
  • This exercise will mainly stretch your back, hamstrings, buttocks and calf muscles.

Legs #13 – Stretch to Ankles (Low; Sitting)

Legs #13 - Stretch to Ankles (Low; Sitting)
  • Sit down on the floor, legs extended in front of you, knees slightly bent.
  • Stretch by titling your upper body forward and bring your extended arms towards your ankles.
  • This exercise will mainly stretch your back, hamstrings, buttocks and calf muscles.

Legs #14 – Side Stretch to Ankles (Sitting)

Legs #14 - Side Stretch to Ankles (Sitting)
  • Sit down on the floor, legs extended and apart from each other.
  • Stretch by tilting your upper body towards one foot, bringing your extended arm towards it and switch sides after holding for several seconds.
  • This exercise stretches your back, hamstrings, buttocks and calf muscles.

Legs #15 – Side Knee Hold (Lying on Back)

Legs #15 - Side Knee Hold (Lying on Back)
  • Lie on your back on the floor, cross your right leg over your left, knee bent.
  • Stretch by pushing down on your right knee with your left hand. Alternate sides when done.
  • This exercise will stretch the muscles located in your hips.

Legs #16 – Front Leg Stretch (Lying on Side)

Legs #16 - Front Leg Stretch (Lying on Side)
  • Lie on your left side on the floor, left leg forward and right leg held back, knees bent.
  • Stretch by pulling your right foot using your right hand. Alternate sides when done.
  • This exercise stretches mainly your quadriceps muscles.

Legs #17 – Knee Hold Up (Lying on Back)

Legs #17 - Knee Hold Up (Lying on Back)
  • Lie on your back on the floor and prop your right leg up against your chest.
  • Stretch by pulling on the back of your right thigh and alternate sides when done.
  • This exercise stretches mainly your hamstrings muscles.

Legs #18 – Hi Stretch (Ball)

Legs #18 - Hi Stretch (Ball)
  • Lie down on your back on the floor, put your left foot on top of the exercise ball, knee at a 90 degree angle and your right foot against the top of your left knee.
  • Stretch by pushing your right knee down towards the ball with your hands and alternate sides after several seconds.
  • This exercise will stretch the muscles located in your inner thighs.

Legs #19 – Hamstring Stretch (Ball) – Lying

Legs #19 - Hamstring Stretch (Ball) - Lying
  • Lie down on your back on the floor in front of a wall and put your legs up straight against an exercise ball pressed against the wall.
  • Stretch by moving your body closer to the wall while maintaining your feet still on the exercise ball.
  • This exercise will stretch your hamstrings as well as your calf muscles.

Legs #20 – Hamstring Stretch (Ball) – Standing

Legs #20 - Hamstring Stretch (Ball) - Standing
  • Stand on your left foot and put your right foot on top of an exercise ball in front of you, both legs fully extended.
  • Stretch by tilting your upper body down towards the exercise ball while keeping your feet in place. Alternate sides after several seconds.
  • This exercise is very effective at stretching your hamstrings and your calf muscles.

Legs #21 – Hip Flexor Stretch (Ball)

Legs #21 - Hip Flexor Stretch (Ball)
  • Stand up with your left leg in front of you, right leg back, both fully extended, your left thigh slightly held on top of an exercise ball.
  • Stretch by rolling your left leg forward while keeping your right leg back. Alternate sides after holding a several seconds.
  • This exercise is an effective way to target the muscles in your hips.

Legs #22 – Quadriceps Stretch (Ball)

Legs #22 - Quadriceps Stretch (Ball)
  • Stand up and place your right foot on the exercise ball behind you, knee at a 90 degree angle.
  • Stretch by lowering yourself down while keeping your right foot on the exercise ball and alternate sides after holding several seconds.
  • This exercise will stretch your quadriceps.

Legs #23 – Calf and Hamstring Stretch (Ball)

Legs #23 - Calf and Hamstring Stretch (Ball)
  • Sit on an exercise ball and rest your feet in front of you, legs extended.
  • Stretch by pulling your toes towards you while keeping your legs still.
  • This exercise will stretch your calf muscles.

Legs #24 – Calf Stretch (Ball)

Legs #24 - Calf Stretch (Ball)
  • Sit on an exercise ball in a way that makes it touch your buttocks as well as your calf muscles.
  • Stretch by rolling slightly forwards while keeping your feet flat on the ground.
  • This exercise is also excellent at stretching your calf muscles.

Ankles #1 – Inside Ankle Stretch

Ankles #1 - Inside Ankle Stretch
  • Stand up with your ankles titled towards each other.
  • Stretch by tilting your feet towards each other.
  • This exercise will stretch your ankles.

Ankles #2 – Outside Ankle Stretch

Ankles #2 - Outside Ankle Stretch
  • Stand up with your ankles titled away from each other.
  • Stretch by tilting your feet away from each other.
  • This exercise will stretch your ankles.

Streches to do before Weight training

http://www.timinvermont.com/fitness/stretch.htm

Stretches for Weight Training

By Bob Anderson, Drawings by Jean Anderson
Source: Getting Stronger
 by Bill Pearl

 

Bob Anderson, author of Stretching, has designed this stretching program for weight training. The stretches should be done before and after working out and can also be done between sets, while you are resting.

The Two Phases of Stretching

The easy stretch: Stretch to where you feel a slight, easy tension. Hold this for 5-30 seconds, and as you do, the tension should diminish. If not, ease off a bit until it feels comfortable. This easy stretch gets the tissues ready for the developmental stretch.

The developmental stretch: After holding the easy stretch, move a fraction of an inch farther into the stretch until you feel the slight tension again. This is the developmental stretch and should be held for 5-30 seconds. This is an excellent way to increase flexibility and get the muscles ready for a workout.

Basic Stretching Rules:

  • Stretch slowly and with control
  • No bouncing
  • No pain
  • Don’t compare your flexibility with others
  • The key is to relax
  • Breathing should be slow, rhythmical. Don’t hold breath.
  • Hold only stretch tensions that feel good

 


 

 

Bring knees together and rest feet on floor. Interlace fingers behind head and rest arms on the mat. Using the power of your arms, slowly bring head, neck, and shoulders forward until you feel a slight stretch. Hold easy stretch for 5 seconds. Repeat 3 times.


 

 

Next, straighten both legs and relax, then pull left leg towards your chest. Keep back of head on the mat, if possible, but don’t strain. Hold an easy stretch for 30 seconds. Repeat, pulling right leg toward chest.


 

 

From bent knee position, interlace fingers behind head and lift left leg over right leg. Use left leg to pull right leg toward floor until you feel a stretch along the side of your hip and lower back. Keep upper back, shoulders, and elbows flat on floor. You don’t have to touch the floor with your right knee, just stretch within your limits. Hold for 30 seconds. Repeat stretch for other side.


 

 

Put soles of feet together with heels a comfortable distance from groin. Now, pull hands around feet and slowly pull yourself forward until you feel an easy stretch in the groin. Bend forward from hips and not from shoulders. If possible, keep elbows on outside of lower legs for stability. Hold comfortable stretch for 30-40 seconds.


 

 

Sit with right leg straight. Put left foot outside of right knee, with left knee bent. Bend right elbow and rest it on outside of upper left thigh, just above knee. During the stretch use elbow to keep this leg stationary with controlled pressure to the inside. Now, with left hand resting behind you, slowly turn head to look over left shoulder, and at the same time rotate upper body toward left hand and arm. As you turn upper body, think of turning hips in the same direction (though hips won’t move). This should stretch lower back and side of hip. Hold for 15 seconds. Do both sides./P>


 

 

Next, straighten right leg. The sole of left foot will be resting next to inside of straightened leg. Lean slightly forward from the hips and stretch hamstrings of right leg. Find an easy stretch and relax. If you can’t touch your toes comfortably, use a towel to help. Hold for 50 seconds. Do not lock your knee. Right quadricep should be soft and relaxed. Keep right foot upright with ankle and toes relaxed.


 

 

With feet shoulder width apart and pointed out at about 15 degree angle, heels on ground, bend knees and squat down. If you have trouble staying in this position hold on to something for support. A great stretch for ankles, Achilles tendons, groin, lower back and hips. Hold for 30 seconds. Be careful of you have had any knee problems. If pain is present, stop.


 

 

Move one leg forward until knee of forward leg is directly over ankle. Other knee is resting on floor. Now, without changing the position of knee on floor or forward foot, lower front of hip downward to create an easy stretch. This stretch should be felt in front of hip and possibly in hamstrings and groin. This helps relieve tension in lower back. Hold for 30 seconds. Do both legs.


 

 

Opposite hand to opposite foot — quad and knee stretch. Hold top of left foot (from inside of foot) with right hand and gently pull, heel moving toward buttocks. Knee bends at natural angle and creates a good stretch in knee and quadriceps. Pulling opposite hand to opposite foot does not create any adverse angles in the knee and is especially good for knee rehab and problem knees. Hold for 30 seconds. Do both legs.


 

 

To stretch calf, stand a little way back from a solid support and lean on it with forearms, head resting on hands. Bend one leg and place foot on ground in front of you, leaving other leg straight. Slowly move hips forward until you feel a stretch in calf of straight leg. Be sure to keep heel of foot on ground and toes pointed straight ahead. Hold easy stretch for 30 seconds. Do not bounce. Stretch both legs.


 

 

To stretch the soleus and Achilles tendon, slightly bend back knee, keeping foot flat. This gives a much lower stretch — also good for maintaining or regaining flexibility. Hold for 15 seconds, each leg.


 

 

Place both hands shoulder width apart on fence or ledge and let upper body drop down as you keep knees slightly bent (1 inch). Hips should be directly above feet. To change the area of the stretch, bend knees just a bit more and/or place hands at different heights. Find a stretch that you can hold for at least 30 seconds. This will take some of the kinks out of a tired upper back. The top of the refrigerator or a file cabinet are good to use for this stretch. (Remember to always bend knees when coming out of this stretch.)


 

 

In standing or sitting position, interlace fingers above head. Now, with palms facing upward, push arms slightly back and up. Feel the stretch in arms, shoulders, and upper back. Hold for 15 seconds. Do not hold breath. Good to do anywhere, anytime. Excellent for slumping shoulders.


 

 

The next stretch is done with the fingers interlaced behind neck. Slowly turn elbows inward while straightening arms. An excellent stretch for shoulders and arms. Good to do when you find yourself slumping forward from your shoulders. Hold for 5-15 seconds. Do twice.


 

 

With arms overhead, hold elbow of one arm with other hand. Keeping knees slightly bent (1 inch), gently pull elbow behind head as you bend from hips to side. Hold easy stretch for 10 seconds. Do both sides. Keeping knees slightly bent will give you better balance.



Return to Nutrition and Weightlifting Page

 


 

Therapy Ball Exercises

1*http://www.ball-exercises.com/exercises/legs/index.html#4

Ball Dumbbell Press

Ball Dumbbell Press
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.
  • Push the dumbbells straight up and slowly lower them down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

2)

Ball Dumbbell Press – Incline

Ball Dumbbell Press - Incline
  • Lie on your back, shoulder blades against the exercise ball, back extended but hips and knees flexed and hold dumbbells on each side of your chest.
  • Push the dumbbells straight up and slowly lower them down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

3)

Ball Push Up

Ball Push Up
  • Lie prone with your hands on top of the exercise ball, legs and back fully extended.
  • Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

5)

Ball Push Up – on Knees

Ball Push Up - on Knees
  • Kneel down in front of the ball with your hands on top of the exercise ball, back extended.
  • Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

Ball Push Up – Feet Up

Ball Push Up - Feet Up
  • Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent.
  • Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

Ball Chest Fly

Ball Chest Fly
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells out to each side of your body.
  • Keeping your elbows just slightly bent, roll the dumbbells in and up and slowly lower them down after a short pause.
  • Breathe out while pulling the dumbbells in and up and breathe in while returning to starting position.

Ball Chest Fly – One-at-a-Time

Ball Chest Fly - One-at-a-Time
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold the handle out to one side of your body.
  • Keeping your elbows just slightly bent, pull the handle in and up and slowly lower it down after a short pause. Alternate sides after each set.
  • Breathe out while pulling the handle and breathe in while returning to starting position.

Ball Bear Hugs

Ball Bear Hugs
  • Sit on a bench with your back straight and grip the exercise ball against your chest, hands on each side of it.
  • Squeeze the ball towards your chest and slowly allow it to squeeze out after a short pause.
  • Breathe out while squeezing and breathe in while returning to starting position.

Ball Rear Deltoid Row

Ball Rear Deltoid Row
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
  • Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
  • When rotating up keep the angle in your elbows still throughout.

Ball Rear Deltoid Raise – Elbows Bent

Ball Rear Deltoid Raise - Elbows Bent
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.
  • Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and slowly lower them back down after a short pause.
  • Breathe out while rolling up and breathe in while returning to starting position.

Ball Rear Deltoid Raise – Lying Sideways

Ball Rear Deltoid Raise - Lying Sideways
  • Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
  • Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
  • Breathe out while raising and breathe in while returing to starting position.

Ball Scapular Protraction

Ball Scapular Protraction
  • Lie prone with your hands on top of the exercise ball, back and legs extended.
  • Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
  • Breathe out while raising and breathe in while returing to starting position.

Ball Shoulder Rotation

Ball Shoulder Rotation
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
  • Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
  • Breathe out while rolling up and breathe in while returning to starting position.

Ball Biceps Curl – Standing

Ball Biceps Curl - Standing
  • Stand up with your back against the exercise ball, itself against the wall and hold dumbbells down the sides of your body.
  • Raise the dumbbells towards your shoulders and slowly lower them back after a short pause.
  • Keep your back and upper arms still throughout.

Ball Biceps Curl – on Knees, One-at-a-Time

Ball Biceps Curl - on Knees, One-at-a-Time
  • Kneel down in front of the exercise ball and rest your upper arm on top of it while holding a dumbbell.
  • Raise the dumbbell towards your shoulder and slowly lower it back after a short pause. Alternate sides after each set.
  • Keep your back and upper arm still throughout.

Ball Triceps Extension

Ball Triceps Extension
  • Lie prone with your forearms on top of the exercise ball, back and legs fully extended.
  • Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.
  • Focus on exercising the triceps.

Ball Triceps Extension – Standing

Ball Triceps Extension - Standing
  • Stand up and place your forearms against the exercise ball, itself against the wall in front of your chest.
  • Push yourself back by rolling the ball towards your hands to extend your arms and slowly return back after a short pause.
  • Focus on exercising the triceps.

Ball Triceps Extension – Weighted

Ball Triceps Extension - Weighted
  • Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.
  • Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.
  • Keep your upper arms still throughout.

Ball Wrist Curl

Ball Wrist Curl
  • Kneel in front of the exercise ball, rest your forearms on it and grasp the handles with your palms facing up.
  • Pull the handles by curling your wrists and allow them to slowly return after a short pause.
  • Keep your forearms pressed against the ball throughout.

 

Ball Crunch

Ball Crunch
  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Crunch – Legs Elevated

Ball Crunch - Legs Elevated
  • Lie on your back, calves on top of the exercise ball and arms across your chest.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Reverse Crunch

Ball Reverse Crunch
  • Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
  • Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Side Crunch

Ball Side Crunch
  • Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
  • Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Sit-Up

Ball Sit-Up
  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Raise your upper body up from the ball and lower it back down after a short pause.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Jacknife

Ball Jacknife
  • Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
  • Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
  • Breathe out while rolling the ball in and breathe in while returning to starting position.

Ball Ab Rollout

Ball Ab Rollout
  • Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
  • Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
  • Keep your arms extended and your back straight throughout.

Ball Table Top

Ball Table Top
  • Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
  • Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
  • Keep your back straight throughout.

Ball Bridge T Fall-Off

Ball Bridge T Fall-Off
  • Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
  • Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
  • Keep your back straight throughout.

Ball Hyperextension

Ball Hyperextension
  • Kneel down in front of the exercise ball, your belly pressed on top of it and place your hands on each side of the ball.
  • Extend your back by extending your arms and legs and return to starting position after a short pause.
  • Breathe out while extending and breathe in while returning to starting position.

Ball Hyperextension – Reverse

Ball Hyperextension - Reverse
  • Lie prone on top of the exercise ball which is itself on top of a bench, legs down but extended and grip the bench with both hands to maintain balance.
  • Raise your legs up while keeping your legs extended and slowly lower them down after a short pause.
  • Breathe out while raising your legs and breathe in while returning to starting position.

Ball Row – Upside-Down

Ball Row - Upside-Down
  • Lie on your back, place your ankles on the exercise ball, legs extended and grip the barbell with your hands, arms extended.
  • Raise your upper body up by pulling with your arms and slowly lower yourself back down after a short pause.
  • Keep your legs and back fully extended throughout.

Ball Bridge

Ball Bridge
  • Crouch down on your feet, press your shoulder blades against the exercise ball behind you and place your hands across your chest.
  • Without moving your feet, extend your back until it is parallel to the floor and lower it back after a short pause.
  • Breathe out while extending and breathe in while returning to starting position.

Ball Arm-Leg Extension – Alternating

Ball Arm-Leg Extension - Alternating
  • Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.
  • Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
  • Breathe out while extending and breathe in while returning to starting position.

all Squat – on Wall

Ball Squat - on Wall
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.
  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat – on Wall; Weighted

Ball Squat - on Wall; Weighted
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.
  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat – on Wall; Sideways; One-Legged

Ball Squat - on Wall; Sideways; One-Legged
  • Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.
  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat – One-Legged

Ball Squat - One-Legged
  • Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Hip Abduction

Ball Hip Abduction
  • Stand with the wall on your right side and hold the exercise ball up from the floor against the wall with your right thigh, knee bent.
  • Squeeze the ball by pressing your leg against it and slowly bring it back after a short pause. Alternate sides after each set.
  • Breathe out while pushing and breathe in while returning to starting position.

Ball Hip Adduction

Ball Hip Adduction
  • Stand on your right leg and put your left foot on top of the exercise ball, leg extended to your side.
  • Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each set.
  • Breathe out while rolling in and breathe in while returning to starting position.

Ball Leg Curl

Ball Leg Curl
  • Lie on your back and grasp the exercise ball using your calves and your thighs.
  • Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.
  • Breathe out while squeezing and breathe in while returning to starting position.

Ball Reverse Leg Curl

Ball Reverse Leg Curl
  • Lie on your back, feet on top of the exercise ball, legs and back straight.
  • Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
  • Keep your back straight throughout.

How to build neck muscles

They say you get bulging discs due to muscle imbalances in the body and that these muscles need to  be built and strengthned in order to remove the stress on the back.

These are the following exercises that can be done for the neck:

Spource:http://www.arc4life.com/site/615058/page/993935

 These neck exercises will help to make your neck stronger. This includes your cervical paraspinal muscles, and subocciptial muscles. These exercises are called Isometric exercises. Isometric exercise is a type of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. In simple terms this means that in these exercises the length of the muscle does not change. As you continue to do these strengthening exercises for the cervical spine you will gain strength in your neck. Over time you should be able to increase the force and number of times you are able to perform the exercises.


Exercise to strengthen the neck muscles: Press palms against forehead and push against each other

  1. Press your palms against your forehead and push against each other, resisting motion. Hold this position for 5 seconds and repeat this exercise 3 times. 

    Exercise to Strengthen the Neck Muscles: Place your hand agains the side of your head and attempt to bring your ear to your shoulder, resisting motion

  2. With this next cervical strengthening exercise place your hand against the side of your head. Try to bring to your ear to your shoulder, resisting the motion. Repeat this exercise on the other side. Hold each position for 5 seconds and when finished relax slowly. 

    Exercise to Strengthen the Neck: Cup both hands against the back of your head and try to push your head back, resisting motion

  3. Cup both hands against the back of your head. Attempt to push your head back, resisting the motion. Hold this position for 5 seconds, and when finished relax slowly. 

    Exercise to Strengthen the Neck: Place your Right hand agains your right temple. Atempt to turn your chin to your right shoulder, resisting motion

  4. In the final cervical strengthening exercise, put your right hand against the right temple. Attempt to turn your chin to your right shoulder, resisting the motion. Repeat this on the left side. Hold for 5 seconds, then relax slowly. Do this neck exercise 3 times.

5. Shoulder Blade Squeeze

Source:http://www.physioadvisor.com.au/8121450/neck-strengthening-exercises-neck-rehabilitation.htm

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it does not cause or increase pain (figure 1). Hold for 5 seconds and repeat 10 times.

Neck Exercises - Shoulder Blade Squeezes

Source:http://wcif.net/-%20For_Your_Benefit/Trapezius_Exercises.htm

6.

Dumbbell shrug

dumbbell shrug exercise

Stand straight with your feet shoulder-width apart and your knees slightly bent. Hold a weight in each hand, and allow your arms to hang down at your sides, with your palms facing your body. Shrug your shoulders upward, contracting the upper trapezius muscle, hold for one count, and lower. Repeat eight to 12 times per set. (Starting weight: 17 to 26 pounds.)


7.One-arm row

one-arm row exerciseStand with your left knee on a flat bench and your right foot on the floor. Hold a weight in your right hand. Bend your torso forward, placing your left hand on the bench for support. Allow the weighted hand to hang down toward the floor. Pull the weight up until your upper arm is parallel with your back, pause, and then lower it. Repeat eight to 12 times per set. Switch to the left side, and repeat. (Starting weight: 13 to 22 pounds.)

8.

Upright row

upright row exercise

Stand straight with your feet shoulder-width apart. Hold the weights down in front of your thighs, with your palms facing your body. Slowly bring the weights straight up, as if you were zipping up a jacket. Slowly lower the 9weights to their original position. Repeat eight to 12 times per set. (Starting weight: 4 to 11 pounds.

9.

Reverse fly

reverse fly exercise

Lie on a bench at a 45-degree angle. Hold a weight in each hand and allow your arms to extend down toward the floor. Keeping your elbows slightly bent, lift the weights up and out to the side to about shoulder level. Slowly lower the weights. Repeat eight to 12 times per set. (Starting weight: 2 to 6 pounds.)

10.

Lateral raise

lateral raise exercise

Stand straight with your feet shoulder-width apart and your knees slightly bent. Lift your arms up to the sides until they are parallel with the floor. Your elbows should be slightly bent. Slowly lower your arms. Repeat eight to 12 times per set. (Starting weight: 4 to 9 pounds.)

How sneezing is a Pain in the Neck!

Today I did not do any yoga and this has helped . I did not get the freezing feeling in my head or any headache or nausea.

However yesterday I spent quite some time working till 10 0 clock in the night in front of the computer without getting up to take a break. I was really engrossed in what I was doing.

I am paying for it today. I woke up late so I  did not have time to walk .

My neck is really really stiff and painful.

The radiculor pain in my right hand is worse than yesterday with pain in my fingers and upper arm.

I am feeling really exhausted and am also feeling the onset of a cold..

Sneezing is a nightmare, it forces the neck to jerk forward that send slivers of pain down my spine….

Hope the cold does not become any worse!

Exercises for Healthy knees

Warm up with a five-minute walk. Then, stretch. Lie down. Loop a bed sheet around your right foot. Use sheet to help pull and stretch leg up. Hold for 20 seconds. Repeat twice, then switch legs. Stretching is one of three important types of exercises for knee OA. Range of motion or stretching exercises keep you limber. Strengthening exercises build muscle strength to stabilize weak joints. Aerobic exercises, like walking, help lung and heart fitness.

2) Calf Stretch

Stretching exercises loosen muscles, improve flexibility, and help prevent pain and injury.

Use a chair for balance. Bend your right leg. Step back with left leg, slowly straightening it behind you. Press left heel towards the floor. Feel the stretch in your back leg.

For more of a stretch: Lean forward, bending the right knee deeper. Don’t let the right knee go past your toes. Hold for 20 seconds. Do twice, then switch legs.

3)Straight Leg Raise

To try this leg strengthening move, lie on the floor. Prop your back up on your elbows. Bend your left knee, keeping foot on floor. Keep the right leg straight, toes pointed up. Tighten thigh muscles of your right leg. Slowly and smoothly use your thigh muscles — not your back — to raise your leg.

Pause, as seen above, for five seconds. With thigh still tight, slowly lower leg to ground. Relax. Repeat 10 times. Rest. Do another 10; then switch legs.

4)Quad Set

Is the straight leg raise too tough? Do quad sets instead. With these you don’t raise your leg. Simply tighten the thigh muscles, also called the quadriceps, of one leg at a time.

Start by lying on the floor. Keep both legs on ground, relaxed. Flex and hold left leg tense for five seconds, as seen in right-hand photo. Relax. Do two sets of 10. Then, switch to other leg.

5)Seated Hip March

This move can strengthen hips and thigh muscles to help with daily activities, such as walking or rising from a chair.

Sit up straight in chair. Slightly kick back your left foot but keep toes on the floor. Lift your right foot off the floor, keeping knee bent. Hold right leg in the air five seconds. Slowly lower your foot to the ground. Repeat 10 times. Rest and do another 10, then switch legs. Too hard? Use your hands to help raise your leg

6)

Pillow Squeeze

This move helps strengthen the inside of your legs to help support your knee. Lie on your back, both knees bent. Place a pillow between knees.

Squeeze knees together, squishing pillow between them. Hold for five seconds. Relax. Repeat 10 times. Rest, then do another set of 10.

Too hard? You can also do this exercise while seated. See photo to right.

7)Heel Raise

Hold back of chair for support. Stand straight and tall. Lift heels off ground and rise up on toes of both feet. Hold for five seconds. Slowly lower both heels to ground. Repeat 10 times. Rest. Do another 10.

Too hard? Do the same exercise, only sitting in a chair

8)Side Leg Raise

Hold back of chair for balance. Place your weight on left leg. Lift right leg out to the side. Keep right leg straight and outer leg muscles tensed. Don’t slouch. Lower right leg and relax. Repeat 10 times. Rest. Do another 10, then repeat with left leg.

Too hard? Increase leg height over time. After a few workouts, you’ll be able to raise your leg higher

9)

Sit to Stand

Practice this move to make standing easier. Place two pillows on chair. Sit on top, with your back straight, feet flat on floor (see left). Use your leg muscles to slowly and smoothly stand up tall. Then, slowly lower yourself back down to sitting. Be sure your bent knees don’t move forward of your toes. Try with arms crossed (see left) or loose to your side.

Too hard? Add pillows or use a chair with armrests and help push up with your arms

10)

One Leg Balance

Your goal is to do this hands-free. Steady yourself on a chair, if needed. First, shift your body weight to one leg but do not lock your knee straight. Slowly raise the other foot off the ground, balancing on your standing leg. Hold for 20 seconds. Lower raised foot to the ground. Do twice, then switch legs. This move helps when getting out of cars or bending.

Too easy? Balance for a longer time. Or try with your eyes closed.

11)

Step Ups

This move helps strengthen your legs for climbing stairs. Face a stable step, both feet on the ground. Step up with your left foot. Follow with your right foot. Stand on top, tall and with both feet flat. Climb down in reverse: right foot down first, then left. Do 10 times. Rest, then repeat another 10 times. Then repeat, starting with right leg first. Too hard? Use a railing, wall, or lamppost for balance. Or try a lower step

12)

Walking

With stiff or sore knees, walking may not seem like a great idea. But it’s one of the best exercises for knee arthritis. It can reduce joint pain, strengthen leg muscles, and improve flexibility — and it’s good for your heart. The best part — no gym membership needed.

Source:http://www.physioadvisor.com.au/8119350/knee-strengthening-exercises-knee-rehabilitation.htm

13)Static Inner Quadriceps Contraction

Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel (figure 1). Put your fingers on your inner quadriceps (VMO – vastus medialis obliquus) to feel the muscle tighten during contraction. Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Exercises - Static Inner Quadriceps Contraction

Figure 1 – Static Inner Quadriceps Contraction

14)Quads Over Fulcrum

Begin this exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed (figure 2). Slowly straighten your knee as far as possible tightening the front of your thigh (quadriceps). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Exercises - Quads Over Fulcrum

Figure 2 – Quads Over Fulcrum

15)Static Hamstring Contraction

Begin this exercise in sitting with your knee bent to about 45 degrees (figure 3). Press your heel into the floor tightening the back of your thigh (hamstrings). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Exercises - Static Hamstring Contraction

Figure 3 – Static Hamstring Contraction

16)Knee Strengthening – Intermediate Exercises

The following intermediate knee strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your knee strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

17)Resistance Band Knee Extension in Sitting

Begin this exercise in sitting with your knee bent and a resistance band tied around your ankle as shown (figure 4). Keeping your back straight, slowly straighten your knee tightening the front of your thigh (quadriceps). Perform 3 sets of 10 repetitions provided it is pain free.

Knee Exercises - Resistance Band Knee Extension in Sitting

Figure 4 – Resistance Band Knee Extension in Sitting

18)Resistance Band Hamstring Curl

Begin this exercise lying on your stomach with a resistance band tied around your ankle as shown (figure 5). Slowly bend your knee tightening the back of your thigh (hamstrings). Perform 3 sets of 10 repetitions provided the exercise is pain free.

Knee Exercises - Resistance Band Hamstring Curl

Figure 5 – Resistance Band Hamstring Curl

19)Squat with Swiss Ball

Begin this exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss ball placed between a wall and your lower back (figure 6). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Knee Exercises - Squat with Swiss Ball

Figure 6 – Squat with Swiss Ball

19) YOGA FOR THE KNEES 

http://www.youtube.com/watch?v=1hXEPuKEEo8

21) Knee Flexion

Lie face down. Bend knee as far as possible. Then lower leg and relax.

22)

Toe Raising
While standing straight with feet slightly apart, raise up on toes. Hold for
5 seconds. Return to starting position.