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

 


 

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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.

Exercises for healthy feet

Feet are extremely important . We pound them the entire day with our weight and do little to care for them.

It is only when we injure our feet that we  realise  their importance.

Here are a few exercises and streches to keep your feet happy and healthy. If you have injured your foot in any way remember that streching should never hurt. If at any point your foot hurts stop doing that strech.

Streches should be performed when the muscles are warmed up.

Streching is more beneficial if done frequently and Hold for 20-30 seconds and repeat 3-4 times

Source : Athletes Treating Athletes. (http://www.athletestreatingathletes.com/stretching-series/stretching-pt-9-the-foot/)

1)

The top of the foot (toe extensors)

The key with this stretch is to break it up into parts. You want the foot itself to be completely relaxed while you use the upper parts of your leg (knee and hip) to move it. Start by curling your toes under your foot like the picture above. From here, bend the foot back over them until a stretch is felt along the top of the foot. You can increase this stretch by pushing the front of the ankle forward (be sure to keep the toes curled under as you do so). Hold for 20-30 seconds and repeat 4 times.

#2 Bottom of the foot (toe flexors)

This stretch moves in the opposite direction as the first stretch but uses the same principles. Keep the foot itself relaxed! Slide the foot back until you are up on your toes and you feel a pull in the bottom of the foot. You can increase this stretch by squatting down into more of a lunge position as you do so. Hold for 20-30 seconds and repeat 4 times.

#3 Plantar fascia stretch

This stretch is a variation of a standing gastroc stretch. The key here is to keep the foot and ankle as relaxed as you can. The only thing that should be on that step, is the ball of your foot (think toes to the bottom of that “knuckle” under your big toe). From here, simply drop your heel down until a stretch is felt in the bottom of your foot. Hold 20-30 seconds and repeat 4 times. (note: if you are having a hard time with this stretch due to a pinch or tightness in the ankle, you may want to try an ankle mobilization first)

 4)The Seated Foot Stretch
This is the most basic stretch of the calf and plantar fascia .

  • Begin by sitting on the floor, with your legs stretched out in front of you.
  • Loop a strap around the ball (at the front pad) of the injured foot and slowly pull the strap towards you, keeping your legs straight.
  • Pull until you feel a gentle stretch, then hold the position for approximately 30 seconds.  Breathe gently throughout
  • Relax for thirty seconds and repeat 3-5 times.Seated Foot Stretch with the Stretch Out Strap - .95

5)Plantar Fascia Massage

You can use a normal Belan , the roller that we use to make rotis for this strech.

This exercise involves rolling the arch of the foot over a Chappati Roller while either standing (holding a wall or chair for support) or sitting.  Allow the foot and ankle full movement in all directions while rolling over the Belan.  This massage both stretches the muscles along the sole of the foot and relieves tension.

  • Place the massage ball under the arch of the foot and slowly roll up and down.  Pause and focus on any areas of particular tension.
  • You should roll for about 30 seconds.
  • Repeat with other foot.
  • Rest for 30 seconds.
  • Repeat 3-5 times.

6)Plantar Fascia Strengthening:

Strengthening the muscles along the sole of the foot will help them become more flexible and more able to withstand the stresses caused by bearing body weight.

Use  a towel  to strengthen the muscles along the sole of the foot without having to put excessive pressure onto the injured fascia.  The toes of the foot are used to pull the lightly sprung lever towards the heel.

This light resistance exercise pinpoints the intrinsic and extrinsic foot musculature of the sole of the foot helping to gradually strengthen the muscles damaged by plantar fasciitis.

Source:http://www.sheboyganfootcare.com/education.html

7) Source:http://www.arborwellness.com/Stretching_for_Runners.pdf

Soleus
Start seated with one leg straight in front of you and the other leg and hip bent to at least
90 degrees (Figure 1). If you cannot reach your foot with your hands, use the rope to
loop around your foot. Contract the front of your shin to flex your ankle up
(dorsiflexion). Use your hands to gently pull the foot into a greater stretch (Figure 2).
You should feel a stretch deep in the calf. Hold the stretch for 2 seconds and repeat 10
times with each leg.

8 ) Soleus-Part 2

Soleus
Start seated with one leg straight in front of you and the other leg and hip bent to at least
90 degrees (Figure 1). If you cannot reach your foot with your hands, use the rope to
loop around your foot. Contract the front of your shin to flex your ankle up
(dorsiflexion). Use your hands to gently pull the foot into a greater stretch (Figure 2).
You should feel a stretch deep in the calf. Hold the stretch for 2 seconds and repeat 10
times with each leg.

9)

Toe Flexors and Plantar Surface of Foot
This may seem like an unimportant stretch, but that couldn’t be farther from the truth!
The muscles that help with toe flexion also support the arches in your foot. When these
become overly tight, it increases the chance of plantar fasciitis.
Start seated with one leg straight in front of you and the other leg and hip bent to at least
90 degrees so you are able to grasp your toes with your hands. If you cannot reach them
this way, bend your knee and cross your leg. Contract the muscles in your shin to lift
your toes up (toe extension). Starting with just the big toe, use your hands to gently pull
the toe into a greater stretch. You should feel a stretch under the arch of your foot. Hold
the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.

10)

Toe Adductors and Abductors
Start seated with one leg straight in front of you and the other leg and hip bent to at least
90 degrees so you are able to grasp your toes with your hands. If you cannot reach them
this way, bend your knee and cross your leg. Contract the muscles in your foot to spread
your toes apart. Starting with just the first two toes, use your hands to gently pull the toes
apart into a greater stretch. You should feel a stretch in the webbing between the toes.
Hold the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.

11)

Pencil pick-up

  • In a seated position, place a pencil on the floor just in front of you.
  • Pick the pencil up using your toes.
  • Hold it for a few seconds and repeat this 10 times.

Walking on tip toes

  • Rise up on to your tip toes.
  • Walk forwards slowly, always controlling your balance before you take your next step.
  • Start off walking 10-15 steps and gradually increase the distance

12)

Wall push-ups or stretches
for Achilles tendon
The Achilles tendon comes from the muscles at the
back of your thigh and your calf muscles. These
exercises need to be performed first with the knee
straight and then with the knee bent in order to
stretch both parts of the Achilles tendon. Twice a
day do the following wall push-ups or stretches:
(a) Face the wall, put both hands on the wall at
shoulder height, and stagger the feet (one foot
in front of the other). The front foot should be
approximately 30 cm (12 inches) from the wall.
With the front knee bent and the back knee
straight, lean into the stretch (i.e. towards the
wall) until a tightening is felt in the calf of the
back leg, and then ease off. Repeat 10 times.
(b) Now repeat this exercise but bring the back
foot forward a little so that the back knee is
slightly bent. Repeat the push-ups 10 times.

How medical science has failed back pain sufferers

Modern Medical Science has failed us …. all back pain sufferers.

I live in Bangalore .. the silicon valley of India… I live most of the weekdays glued to a computer screen and not always in the best posture

When I realized that I have a bulging disc in my back  I could not avoid going to doctors.

I am generally mistrustful of most doctors and scared of them .

What I realized was that most of the doctors of “modern medical science” are cowardly , heartless,  greedy money mongers who use our vulnerabilty and desperateness to extract as much money as they can from us!

They are clueless about why back pain occurs . They make you do expensive MRI’s that show vague things like ” Bulging discs”.

Scientific studies have proven that 52% of normal people who have bulging discs do not have any painful symptoms.

They have no clue as to why my toe is painful or why my wrist is hurting, they say the symptoms are different for difffernt people.

They have no idea why my head freezes over , when a normal symptom for a bulging disc in the neck is pain in the back of the head.

They claim they can push the disc back in .. they give u senseless medication like anti depressants .!

You search for information on the internet and all they give u is some crap if you pay 40 dollars.

Now when Medical science has no answer and all you meet are idiotic trained money mongering idiots who dont have the guts to say I dont know!

I met an ayurvedic doctor at the chikitsalya of Baba Ramdev. She was a beautiful woman and by the way she spoke I could see that she really cared about people and my well being. She was the only one who had the guts to say I dont know where your pain comes from.

She said ” its a pathological disorder and cannot be treated”

Do yoga and be calm your symptoms will dissapear.

I wish I had met her before I spent 2 months of my hard earned salary paying these useless quacks and eating crap medications.

So much more respect for doctors who care more about patients than about money!

You can find her at:

RAMDEV PATANJALI CLINICS
Patanjali Chitiksalaya Address in Bangalore
Location: Indiranagar
509, 9th Main, 3rd Cross, HAL II Stage, Indira Nagar, Bangalore 560 038, Karnataka, India | +91 (80) 2528 2423 | Mobile: Ms. Payal Satyajit, +91 90082 00344