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Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
4/24/2018 0 Comments Muscle Strain: Lower back Part 2Muscle Strain: Lower back Part 2
Strength & Stretch Program Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT Athletic Therapist, Personal Trainer Important steps regarding muscle strain injury were listed on the last article. It was also highlighted the importance of prevention of injury by prescribing strength and stretch program by an Athletic Therapist. In this article four strength exercises and four stretches are demonstrated. Stretches can be performed daily holding each stretch for 30 seconds, complete 3 sets. If stretching one leg or one side be sure to complete 3 sets on the other leg or side. Strengthening exercises can be performed every other day. Complete the exercises 3 sets of 30 seconds/10 repetitions. Give yourself time to complete the strength and stretch program 3-4 weeks until your are comfortable to increase the intensity and frequency of the exercises. You can also slowly add the exercises to your regular fitness program. Strength Exercises and Strerches Bridge: 30 seconds hold 3 sets. Knee to chest: 30 seconds hold, 3 sets. Plank: 30 seconds hold, 3 sets. *If it’s too hard, perform the plank on your knees. Torso twist: bend both knees close together, drop to one side and hold for 30 seconds, 3 sets. Quadruped: lift both opposite arm, opposite leg, hold for 3 seconds keeping your core engage at all times, then alternate with the other arm and leg. Complete 10 reps, 3 sets. Toe touch: hold for 30 seconds, 3 sets. Side plank: 30 seconds hold, repeat 3 sets on each sides. Hamstring stretch: Hold your stretch for 30 seconds, 3 sets and repeat on the other leg. If you injured your lower back or if you have been suffering with chronic lower back pain, do not hesitate to book your Athletic Therapy appointment today. Email Melanie at insahyu.bookings@gmail.com (subject: Athletic Therapy appointment) or call/text at 204-999-0933. Thank you for taking the time to read our articles. To read part one , visit our website at www.insahyu.com Look out for more rehab and exercise tips here at Ang Peryodiko newspaper. Do not forget to grab a copy every 2 weeks. Follow us on instagram for weekly simple workout videos and on our facebook group page for motivational posts. TRAIN HARD, RECOVER FASTER. www.insahyu.com
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Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer If you think about the daily activities that we do, it is not difficult to develop muscle imbalance. When you have muscle imbalance, there are muscle groups that are overworked versus muscle groups that are weak. Whether we spend more time carrying, lifting, sitting on a computer, playing sports, eating or sleeping we all tend to overwork the muscle groups in front of the body (i.e. Pecs, neck, abdominals, hip flexors, quads). Which means, the muscle groups on the back of the body (i.e. traps, rhomboids, lats, Q.L., glutes, hamstrings, calves) could be weak and often sore. Therefore, the body will develop muscle imbalance. In this article, there are 10 simple exercises on how to strengthen weak muscles and how to stretch tight/sore muscles. We will focus on strength exercises using resistance band and body weight that will target upper body and lower body muscle groups. Prior to starting upper body strengthening, you need to learn scapular stabilization (stabilize shoulder girdle). Stand up and do it with me. First, stand up straight, shoulders down. Then, squeeze your shoulder blades together then contract your lats pointing your armpit forward. If you’re feeling tall, you’re doing it right. Before starting any upper body workout, be sure that your shoulder is stabilized. Exercises: 1. Lat pull-down with resistance band. Stabilize your scapula then pull down on the resistance band contracting the lower portion of your back (lats, lower fiber of the traps, triceps and rear delts). Complete this exercise 3 sets of 10 repetitions. 2. Standing row with resistance band. This exercise will focus on the upper back (mid fiber of traps, rhomboids, triceps, rear delts). Complete this exercise 3 sets of 10 repetitions. 3. Bridge: body weight, lying on your back, knees bent. Engage your core, then squeeze the glutes, hamstrings and low back to lift your torso up on a bridge position. This exercise targets the muscles mentioned. Hold the position for 20 seconds and repeat 10 times. 4. Shoulder external rotation using resistance band. Standing straight up, shoulder stabilized with elbow bent, pull the resistance band apart focusing on squeezing your external rotators. This exercise targets the external rotators (supraspinats, infraspinatus, teres minor muscles). Complete the exercise 3 sets of 10 repetitions. 5. Superman: bodyweight focusing on lower back, glutes and hamstring muscles. Lie on your stomach, tightening all the muscles, lift your arms and legs off the floor and squeeze low back, glutes and hamstrings. Hold the position for 5 seconds and repeat 10 times. Stretches: 6. Hip flexor stretch: in a lunge position, bring one knee on the floor. Lean forward to feel the stretch on the hip flexor and hold that position for 30 seconds and repeat 3 times. 7. Cobra stretch: lying on your stomach, prop your upper body using your hand keeping your hips and lower body on the floor. This stretches the abdominals and also help with low back pain relief. Hold the stretch 10 seconds hold and repeat 10 times. 8. Glute stretch (pigeon stretch). This stretch targets the glutes (glute max, piriformis, glute medius). Hold this stretch for 30 seconds repeat 3 times. 9. Hamstring stretch targets the hamstring muscles and calf muscles. You can use a belt and perform this stretch seated or lying down. Be sure your knee is straight enough to feel the stretch behind the knee. Hold the stretch for 30 seconds and repeat 3 times. 10. Pec stretch: you can use the door frame for the pectoralis stretch. This stretch will complement the upper body exercises mentioned above (exercise 1 and 2). Remember to stabilize your shoulder girdle first before the pec stretch. Hold the stretch for 30 seconds and repeat 3 times. You can break this program into upper body and lower body. If the exercises are too much at one time you can complete 1-5 for one day and alternate 6-10 on other days. These exercises focuses on full body so it will be safe to perform all of the exercises every other day. It is a combination of strength and stretches. Remember, stabilize shoulder girdle before performing any upper body exercises. The same rule applies for lower body where you engage your core before performing any exercises or stretches. Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Running is one of many ways to train the heart. Not only it targets the heart muscle but it targets the whole cardiovascular system. Cardiovascular or circulatory system consists of the heart and major blood vessels. The heart pumps oxygenated and deoxygenated blood to and from the body morning, day and night. This is why it is important to have a healthy heart. If you are getting bored with your treadmill runs, there are various programs you can follow to keep your cardio workout exciting. In this article there are five different options on how you can mix – up your treadmill workout. 1. Do not use handrail Running or walking on the treadmill without using the handrail is much more challenging. It will allow your upper body to get involve by swinging your arms and therefore increasing the intensity of your workout. It will also keep your posture upright while running or walking. 2. Side-to-side and jogging backwards If you haven’t tried it yet, change your directions once in a while to use other muscle groups. Step on each sides of the treadmill before repositioning. Slowly start with shuffling side-to-side until you’re comfortable then do the same with jogging backwards. Be sure to decrease your speed first if trying for the first time. 3. Intervals One of my favorite program I like to do on the treadmill is interval training. After running on a steady pace for 20 minutes, you can increase the speed until you are sprinting and sprint hard for 2 minutes then decrease to a comfortable speed (walk or slow jog) for 1 minute. Perform the sprint and rest cycle 10 times. This interval is like sprinting towards the end of your run. Don’t forget to do a cool down at the end of the workout. 4. Bump up the incline and speed Depending on your fitness level, you can increase the incline as if you’re walking or running uphill. Also, you can increase your speed to run on a steady pace. Allow your body to adapt to the new parameters (speed/incline) before adjusting or increasing to new parameters. 5. Use one of the treadmill’s set program There are a lot of programs in most of the treadmill model that are challenging. There are hill runs, duration runs, intervals and more that are easy to follow once you are ready to increase your intensity. Before trying any of these programs, be sure to warm-up to prepare the body for the endurance workout. Also, do not forget to perform a cool down after every workout to avoid blood pooling in the body. Allow your heart to return to a normal rate before stepping down from the treadmill. There are other cardiovascular workout that you can perform other than running like, swimming, walking, rowing, cycling and almost all sports. Whether you’re running on the treadmill or swimming, you are working towards maintaining your healthy heart. |
AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
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