Core Muscles of Neck and Exercises

Everyone talks about strengthening of "CORE MUSCLES" to prevent back pain but, we rarely hear or talk about the core muscles of neck.
Research shows that 70% people experience neck pain at some point in their life.The cause of injury may range from accident to use of wrong pillow causing strain in their neck. Any injury has shown to inhibit recruitment and strength of muscles in neck. And these muscles are your DEEP NECK FLEXORS or Core muscles.
Similar to lumbar spine, cervical spine uses these deep muscles to ensure the intersegmental spinal control.

DEEP FLEXOR MUSCLES

Small stabilizing muscles are located in anterior and antero-lateral part of cervical spine. They are located deep to sternocleidomastoid.

LONGUS COLLI
ORIGIN and INSERTION
Superior oblique arises from anterior tubercle of transverse process of third fourth and fifth cervical vertebra and inserted into narrow arch of the tubercle of atlas.
Inferior fibres originate from first 2 or 3 bodies of thoracic vertebrae and is inserted intoanterior tubercle of the transverse process of 5th and 6th cervical vertebra.
It is the most common muscle injured during whiplash injuries.
Longus colli with other muscles forms a sleeve to stabilize the neck in antigravity positions.

LONGUS CAPITIS
ORIGIN and INSERTION
It arises from four tendinous slips from the transverse processes of third, fourth, fifth and sixth cervical vertebra and is inserted into inferior surface of basilar part of occipital bone.

Both the muscles together perform following role:

• Responsible for initiating or starting neck flexion movement.
• reduce shearing force across cervical facet joint and disc.
• maintain neck posture.

Patients with neck pain exibit an increased EMG amplitude of superficial sternocleidomastoid and scalene muscles and decreased activation of deep flexors which causes a decrease in range of motion.
A low load program for craniocervical flexion exercise focusing especially on motor control of deep neck flexors have shown to reduce neck pain and headaches.

chin tuck in

EXERCISES TO ACTIVATE CORE MUSCLES


1) CHIN TUCK IN EXERCISE:
Lie on the floor with neck supported.Tuck your chin in or push your head on the floor without bending your neck. Repeat the exercise for 12 counts for 2 sets. Gradually try to hold each count for 5sec.

2)HEAD LIFT EXERCISE
Lie on the floor. Tuck your chin in and lift the head just 3-4 inches above the floor and return.

3)NECK FLEXION
Ask the patient to lie on the floor with knees bent and feet on floor. Put finger at base of the skull and lift about 1/8th inch off the floor. Make sure the neck is not liftitng off the floor. Remember core exercises are slow movements. Feel down  for a bony bump (7th cervical vertebra). Now ask patient to lift the neck till this bump and the skull but not the rest of the neck. Now gradually ask to release it.

4)BIOFEEDBACK
You can also keep a pressure sensor or pressure cuff beneath patients neck and ask him to slowly nod as if saying yes.Ask him to hold the position 2mmHg above the baseline and gradually increase the baseline to 4,6,8 10 mm Hg and 10 Sec hold. Highest level acheived in 10 repetitions 10 seconds hold.

PERFORMANCE INDEX MEASURE
Number of times patient can hold pressure level, multiply  it by pressure increment. For example: if patient can achieve 4mmHg and could do 6 repetitions of 10 sec hold without breaking the form then the performance is 24. The highest is 100 that is 10 mmHg and 10repetitions.


5) CRANIOCERVICAL FLEXION WITH CERVICAL FLEXION
It works on deep as well as superficial muscles.
Tuck in the chin and lift the head off  so that chin touches the chest.

PROGRESSION
a) Using resistance with help of theraband or manually applied resistance.
Patient is supine. The resistance is applied manually  and the patient is asked to do 12 repetitions of craniocervical and cervical flexion.
 Perform 3 sets of 12 repetitions for 2 weeks then by 4th week perform 15 repetitions.

 b) In quadruped position
Ask patient to assume quadruped (on all four) position and perform chin tuck in or nods without bending the neck.

EXERCISE IN FUNCTIONAL POSITION


a) Sit with feet flat n buttock supported.Gently roll the pelvis forward on ischial tuberosity.
Instruct the patient to move thorax slightly up and forward for slight lift.Gently and minimally lift the occiput to position the head in neutral position away from cervical extension.

b) Also, Patient must be taught to maintain optimal neck position while performing upper extremity task.

Shoulder blade stabilization is integral part of stabilization of neck and hence shoulder blade exercises should also be performed.


Also a heat pad can help to relax the muscles and the perform the exercises, make sure that mild stretches are done after the exercises are over.
While performing all exercises breathing is very very important. Make sure during the course of exercise you donot hold your breath and perform the exercise.

Thus, training these muscles along with the treatment commonly practiced by the physiotherapists will serve to prevent the later complications or recurrence of any chronic dysfunction.


 DISCLAIMER: The above given program is a general guideline to introduce the importance of the concept of core muscles of neck. Do thoroughly assess your patient before attempting any of the exercises.

Texting Injuries

Texting is a great way to communicate - and teenagers are doing just that! Modern communication devices are associated with several painful repetitive stress injuries and nerve compression injuries. People now a days are typing and just typing whole day; be it on computer or mobiles.

Lets look into some problems caused due to excessive use of mobile and mostly due to texting:

                                               1) CELL PHONE ELBOW

CELL PHONE ELBOW

It is the cubital tunnel syndrome which has hit the news last few months. It is a condition in which there is a tingling and numbness in hands caused by compression of ulnar nerve in hands when elbow is flexed for long duration

BLACKBERRY THUMB

2) TEEN TEXTING TENDONITIS / BLACKBERRY THUMB
 It is partly a tendonitits caused by repeated pressing of buttons from texting on cell phone and partly it is irritation of finger and thumb joint depending on how much the person texts.

Mechanism:
Repetitive use of muscles put constant tension on tendon causes irritation and inflammation leading to pain and muscle tightness which causes more pain.

3) THUMB ARTHRITIS
 In most serious cases excessive wear and tear and inflammation of  basal joints at base of thumb can lead to arthritis.Thumb arthritis can cause hand pain, swelling, decrease strength and range of motion. For every pound of pressure that you push at tip of your thumb it is magnified at base of your thumb over the time this can lead to problems.

4) BONE DAMAGE

TEXT NECK

Parents are giving mobiles to 10-11 year old while their bones are still developing and then they are texting whole day leading to injuries like tendinitis and stress fractures too.


5) NECK PAIN (TEXT NECK) 
Neck and arm pain arises when person texts while hunching over and types only with one thumb.

6) MENTAL DISORDERS

a)TEXTAPHRENIA: It is thinking you've heard or felt new message vibration when there is no message.

b)TEXTIETY: Feeling anxiety from not receiving/sending messages.

c) POST TRAUMATIC TEXT DISORDER:  Injuries related to texting such as walking into a object by not paying attention to surrounding

d)BING TEXTING: sending massive amount of texts to build self esteems among peers.

e) LACK OF SLEEP: Late night texting can disrupt your sleep and will leave you tired and unfocused the next day at work or in school.



Following link will provide you ways to prevent the risk of injuries because of the excessive use of mobiles: http://fitnessphysios.blogspot.in/2012/04/electronic-ergonomics.html.

Exercise and Osteoporosis

Welcome Back!!
As we have discussed in the previous blog about the causes, symptoms and diagnosis of osteoporosis. Lets look into the Preventive part of this silent disease.

EXERCISE BENEFITS
1) Weight bearing exercises regularly help to avoid damaging effects.
2) Aerobics, dancing, waking, stair limbing or any activity that uses gravity to place weight on bones will help
perform resistance exercise training with bands.

BODY BALANCE AND OSTEOPOROSIS
If you suffer from osteoporosis, you are vulnerable to fractures.So its important to ensure good balance skills.You can also reduce risk of balance-related injuries by avoiding walking in dark leave a light on if you have to regularly get up at night.Use walking stick .

Exercises
Balance exercises can be checked out here: http://fitnessphysios.blogspot.in/2012/04/coping-with-menopause_04.html

WEIGHT BEARING EXERCISE
These exercises are important because as you work your muscles tug on your bones which stimulates new cell production and helps to strengthen them.
Weight bearing exercise is, any activity in which your legs and feet take most of your body weight such as jogging, walking, dancing and aerobics.Aim for 30 min 5days per week workout.

YOGA


When practiced correctly is beneficial. Seated and standing poses most beneficial.

VIRASANA

 

SHALABHASANA

PILATES
Prevents osteoporosis and improve balance. It strengthens your body and improve posture, balance and coordination.
Best Pilates
Those done on all four position and lying on your stomach or sideways.
Best back exercises

WALL PUSHUPS

                     

BACK EXTENSION

Single leg circles done lying on back and tracing small circles above you with one leg at a time.
Starting with circling leg perpendicular to body and other flat on ground.





Modification: 
The best option is to find class designed for people with osteoporosis.
Common modifications: Always keep head down when lying on floor instead of lifting neck.

EXERCISES TO AVOID
Forward bending may cause spinal fractures, rolling spine is also dangerous.
Specific exercises to avoid: spine twisting, roll up, scissors, neck pull, spine stretch, etc
Ask your Pilates instructor who specializes in working with osteoporosis for limitations.

STRENGTH TRAINING
It helps to increase bone density.
Improves balance and coordination
Lifting weights just twice a week produces 13% increase in dynamic balance over 12 months.
Helps to reduce symptms of osteoporosis including those associated with pain,bone loss and deteriorating posture
Improves quality of life
Ability to perform everyday activities.

STRETCHING
Stiff joints leads to tightened muscles.Your abdomen and chest muscles pull your body forward which can result in stooped posture.Avoid stretched that bend the spine.


AMBULATORY EXERCISES

ZUMBA

WALKING: try up and down hill and alternate between faster and slower speed.
Dancing: fun way to get weight bearing exercises for leg. Zumba, lone dancing, ballroom, tapdance and others can help to keep the bones healthy.



TAI CHI
Involves slow movements combined with deep breathing and meditation.



FALL PREVENTION
You should take measures to prevent yourself from falling and having fractures.
Following link will give you a insight of the fall prevention strategies: http://fitnessphysios.blogspot.in/2012_02_01_archive.html

Need more Evidence: http://www.hygenicblog.com/2012/04/19/bone-mineral-density-and-function-improve-after-exercise-in-osteoporosis-patients/



Age gracefully.......
Cheers!!!

DISCLAIMER: Refer your doctor before attempting any of the mentioned exercises.

OSTEOPOROSIS- An Introduction

Osteoporosis is a silent disease that can progress with little or no symptom until bone density loss is severe.The effects of the disease can remain hidden until a fracture occurs from a minor injury or fall.
It is commonly seen in elderly and more so is women.

TYPES
Primary Osteoporosis: It is seen with ageing and after menopause more commonly seen in women.
Secondary Osteoporosis: It is seen in people taking medications such as corticosteroids, anti-seizures medication , barbiturates, and in certain conditions such as chronic endocrine disease ,kidney diseases etc.



IDENTIFICATION                                                                                        

Bone thinning from osteoporosis may lead to curved spine known as Dowangers hump.When bones in spine compress or fracture the spine becomes curved which can lead to significant loss of height.
Potential: Collapse from fractured vertebrae may potentially compress heart, lungs and intestines.
Significance: Negative impact on life fear of falling, limited mobility and adaptive lifestyle changes can lead to decrease socialization and isolation.



EXPERT INSIGHT
Testing for osteoporosis is important for all women older than 55 years and who have risk for bone density loss.Women who have experienced fracture at young age from minor injury should be tested.
Adult men and women should undergo bone density testing for complaints of unexplained backache that may be a symptom of fractured vertebra.

Men and Osteoporosis
Osteoporosis doesnot just affect older women but also men. Men who are likely to have osteoporosis are more than 75 years of age with low BMI and have lost 5% of bodyweight from last 4 years.Currently smoking and are physically inactive.

   COMMON SIGNS

1.  Loss of height
2. Kyphosis /dowangers hump
3. Back pain
4. Spontaneous fracture

DIAGNOSIS
Risk Factors: increased age, family history, having small thin frame, being inactive, smoking, diet less in calcium, medications etc.

X-ray shows compression fracture and decreased bone mineral density.

T-SCORE
+1and -1 Normal
-1 and -2.5 Osteopenia
less than -2.5 Osteoporosis

Common fractures in osteoporosis: Vertebrae,hip and wrist.

HOW TO PREVENT OR IMPROVE
DIET
1) Calcium: The average person's daily requirement: 200mg to 1200mg
Sources: dairy products, broccolli, cauliflower, legumes, nuts, seeds, tofu, soybean, apricot, fig.

2) Vitamin D
Sources: Egg yolk,expose to sun,butter,liver,fish oil-salmon sardine,mackerel

3)Phytoestrogens or flavonoids
These are the molecules in plants which mimic some hormones manufactured in gonads.Whole grain, beans, seeds and their oil, leafy vegetables, garlic onion,soya.

Food to limit: very high protein and salt intake.
Beverage < 3 cups of coffee,decrease colas



 Exercises to be performed to prevent Osteoporosis:
 http://fitnessphysios.blogspot.in/2012/04/exercise-and-osteoporosis.html.

FIBROMYALGIA

Fibromyalgia is characterized by chronic widespread pain, and a heightened and painful response to pressure. It is described as "Central sensitization syndrome" caused by neurobiological abnormalities which  produces a physiological pain and cognitive impairments as well as neuro-psychiatric symptomatology.

SIGNS AND SYMPTOMS
Chronic widespread pain, fatigue, heightened response to tactile pressure.
Tingling of skin, prolonged spasm, weakness in limbs, palpitation, functional bowel disturbance and chronic sleep disturbance.Some may also experience cognitive dysfunction
Other symptom often attribute to fibromyalgia that may possibly include myofacial pain syndrome.


CAUSES
Unknown.
Possible: Genetic predisposition, stress, hypodopaminergia, abnormal serotonin metabolism,deficient growth hormone, physical trauma, poor sleep etc



DIAGNOSIS
There is no single diagnostic test.
Most widely accepted set of classification criteria for research purposes was given  in 1990 by multicentre criteria committee of American College of Rheumatology: a history of widespread pain lasting for >3 months, affecting 4 or more quadrants of body i.e both sides and above and below waist.

                                                Tender points

18 designated points.the patient must feel pain at 11 or more points to consider him for fibromyalgia.

Criteria :
Location throughout

Particularly in neck,shoulder,arm, buttocks,hip,thigh

It hurts when pressed but pain doesn't radiate.




TREATMENT
Psychological/behavioural therapy
Pharmaceutical

Physical therapy
Exercise improves fitness and sleep and may reduce pain and fatigue. Strong evidence suggest that cardiovascular exercise is effective for some patients. Long term aquatic exercises has been proved beneficial as it combines aerobic and resistance training.

AEROBICS
Modes of exercise such as walking and biking can yield long term benefits for fibromyalgia . Startoff with low intensity below your actual capacity and gradually progress.Water aerobics ideal for people with increased pain in patients with chances of worsening of symptoms with exercise

Strength training
To minimize fibromyalgia relates pain.With strength training you focus on one muscle group per session alternate upper and lower extremity training. Isometrics can also be performed.

Avoid eccentric exercises including those with heavy weights which may cause injury.using light weights start with low number of repetitions also rest is very important. Perform exercise 2-3days per week with duration of 25-30 minutes of workout everyday.

Flexibility Stretches should be performed for all major muscle groups.

Combination therapy
Medicine +diet+exercise+cognitive behavioral therapy.


SIGNIFICANCE OF EXERCISE

• It controls pain and fatigue and prevents decline of muscle strength and endurance, improve flexibility, sleep and energy.
• Muscles that are not conditioned use excess energy which can contribute to fatigue and aggravate pain,hence exercise helps to improve oxygen delivery and increase muscle temperature leading to pain relief and relaxation.
• Strengthen ligaments tendons.
• Increase endorphin pain relief.
• Decrease anxiety and depression.

OTHER
Yoga:Which incorporates exercises, stretching, and meditation, is a great way to increase fitness.The physical postures(Asanas)can alleviate aches and pains, concentration exercises help to overcome fibrofog (loss of mental clarity), and meditation helps you to focus on present instead of ruminating about your pain/

Tai-chi has also been found beneficial. It emphasizes on relaxation. Its like"meditation with movement"with dramatic flowing movements instead of forceful movement The goal of Tai-chi is to bring principles of Ying and yang into harmony.


Daily activities and hobbies: Experts say that daily activities a household chores as playing with kids, washing windows, mowing yard, gardening an all be beneficial when it comes to increasing fitness and reducing symptoms.

Qigong and meditation: Its called the mother of Chinese healing. It combines meditation dance movements and breathing exercises.It helps to improve energy, decrease fatigue and alleviate pain.

Heat therapy: dry and moist :helps you to relax and alleviate pain.


NUTRITION
EAT : fruits and veg raw, natural protein.
DON'T EAT: fried food, veg meat, food with white flour, increase sugar caffeinated drinks.

We would love to hear from you, coping up skills you have incorporated in your daily life to deal with fibromyalgia.

Electronic Ergonomics

The proliferation and use of PDAs & touchscreen smartphones, and the significant increase in time spent at computer keyboards or engaging in video gaming has created a whole new generation of people of all ages experiencing RSI(Repetitive Stress Injury). More and more, people are depending on these devices to stay in touch with friends and family. However, an increasing number are beginning to pay the price for such ready access to the world.

As mobile phone technology develops, mobiles are getting smaller, with buttons closer together. Small, fine movements tend to aggravate more than larger movements-this coupled with the smaller buttons can lead to injury as smaller buttons are harder to activate.

When you are text messaging, you tend to hold your shoulders and upper arms tense. This cuts down the circulation to the forearm, when in fact it needs a greater than normal blood flow to achieve the fine movements of the thumbs and fingers.

One of the commonest RSIs, popularly called “Blackberry Thumb” occurs because these devices rely almost solely on the use of your thumbs (not all of your fingers) for typing. Any device that relies on the thumbs for typing can cause this type of injury because the thumbs simply weren’t designed for such use. Additionally, there are also other stress injuries reported — wrist, forearm, shoulder, upper back and neck — as a result of constant texting.While it’s hard to use mobiles & tablets in the same way you’d use a computer, the risks of injury are the same:

• Repeated motion
• Unnatural postures
• Bright screens, can all cause injury if you aren’t careful.

The problem with smartphones and tablets is that you can literally use them in a million different positions—most of which probably aren’t very good for your body.

Tips to Follow:

• Holding your mobile/tablet flat is bad for your neck, but holding it completely perpendicular is bad for your wrists. As such, you’ll want to compromise by holding it at a 30 degree angle when you’re typing or using the touch screen. If you’re just reading, you can position it more perpendicular, at whatever angle makes it easy to see.
• Tap lightly on the keyboard. Many people have a tendency to tap very hard on touch screen keyboards because they lack tactile feedback, like real physical keyboards do, and this is bad for your fingers, wrists, and forearms. If you’re typing something longer than just a few sentences at a time, it’s probably worth investing in a Bluetooth keyboard.
• As you type or use the touch screen, be sure to keep your wrists straight, while keeping your arms and fingers loose and relaxed.
• Avoid eye strain by making the font larger when possible. If you’re using a program that doesn’t allow you to set the font size, you can buy glasses specifically made for reading tablet displays. If you’re doing a lot of reading, try eye-friendly E-Ink readers like the Kindle or Nook as opposed to the iPad or Kindle Fire.

Its best to...

• If texting starts to hurt. Stop. Use the other hand or call instead
• Vary the hand you use
• Vary the fingers you use
• Don’t text for more than a few minutes without a break
• The best option when it comes to touchscreen phones is to use a Stylus while using the phone, as it uses larger muscle groups compared to using only a finger. Hold the stylus like you would hold a pen.

The biggest sufferers are college students and young adults. Plus, there's not enough attention paid to ergonomics. RSI is preventable. It happens because it's not taken seriously.

And an increase in miniaturization, and decreased usability–rates of aching thumbs among today’s people is likely…to swell.

If you’ve found any tricks that work especially well for you, share them in the comments below.

Backpack Safety

“As the twig is bent, so grows the tree”

Posture in which the natural curves of the spine are maintained is considered good posture. Every single movement, from sitting at our desks, driving a vehicle, standing for long hours to even how we sleep-affects our back.

There is a widely held belief that repeated carrying of backpacks places additional stress on rapidly growing structures in children making them more prone to postural changes.

The highest rate of growth for school children occurs during puberty, 10-12yrs for girls & 13-15yrs for boys. External forces such as backpacks, influences growth & maintenance of body alignment, making adolescents more susceptible to injury compared to adults.

Before we discuss Ergonomics to carry backpacks, it’s important to understand how bad posture is produced due to backpacks. When a backpack is worn, the spine bends forwards, causing the entire body slant forwards, increasing the chances of falling. Now to prevent falling, the back muscles overwork & fatigue. Fatigue further pronounces this bad posture, increasing the chances of injury.

What kind of backpack is the right one?

• When you go shopping for a backpack, carry along all the articles you plan to carry in the backpack. Select an appropriate sized backpack (not larger than your torso) as it can lead to a more & uneven load.
• Select a light-weight, multi-compartmentalized backpack.
• It should have adjustable wide padded contoured straps along with chest & waist straps to place the backpack closer to your spine & engage larger muscle groups to take the load.
• This avoids overworking & fatigue.
• The back of the backpack should be well padded & contoured to fit against the alignment of your spine.
• Low back curve in the backpack should fit snugly against your low back curve.
• The inside compartment should have elastics compression straps to hold large items in place.

How do I wear a backpack?

• Bend your knees while picking up the backpack to check its weight.
• Put on one strap at a time.
• Adjust the shoulder straps so that the backpack fits snugly against your spine. Use the Chest & Waist straps.

Always Remember…

• Do not twist or swing the backpack while wearing it.
• Do not wear only on one shoulder.
• Do not bend your waist while wearing or lifting a heavy backpack.

The Ergonomics discussed in this article apply not only to children but also to adults.

Why should Senior Citizens Exercise?

Welcome to one of the healthiest things you can do for yourself. Exercise!-The fountain of youth!

For the most part, when older people lose their ability to do things on their own, it is not because they have aged. More likely, it is because they have become inactive.

The human body is made for movement, and this applies to senior citizens too.
As you grow older, leading an active lifestyle is more important than ever. Regular exercise can help boost your energy, maintain your independence, and manage the symptoms of any illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body—it’s also good for your mind, mood, and memory.

No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways.

Don't worry if you've never exercised, or if you stopped exercising for some reason. Being physically active can help you continue to do the things you enjoy and stay independent as you age. In addition, the right kind of regular exercise can reduce your chance of heart disease, diabetes, and falls.
You may have a hard time starting an exercise routine. Once you do start, though, you will begin to notice the benefits, including improved sleep and self-esteem.

What can Exercise do for Me?

Most people know that exercise is good for them. Somehow, though, older adults have been left out of the picture -- until recently. Today a new picture is emerging from research: Older people of different physical conditions have much to gain from exercise and from staying physically active. They also have much to lose if they become physically inactive.

Exercise isn't just for older adults in the younger age range, who live independently and are able to go on brisk jogs. Researchers have found that exercise and physical activity also can improve the health of people who are 90 or older, who are frail, or who have the diseases that seem to accompany aging. Staying physically active and exercising regularly can help prevent or delay some diseases and disabilities as people grow older. In some cases, it can improve health for older people who already have diseases and disabilities, if it's done on a long-term, regular basis.

Physical Health benefits:

• Helps maintain or lose weight: As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, overall wellness improves. 
• Reduces the impact of illness & chronic disease: Among the many benefits of exercise for seniors include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. Seniors who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer. 
• Enhances mobility, flexibility, and balance: Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis. 

Mental Health Benefits:

• Improves your sleep: Poor sleep is not an automatic consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply. 
• Boosts mood and self-confidence: Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself. 
• Exercise is good for the brain: Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease. 

Not sure if you can Exercise

You may be reluctant to start exercising, even though you've heard that it's one of the healthiest things you can do. You may be afraid that physical activity will harm you; or you might think you have to join a gym or buy expensive equipment in order to exercise. Or, you may feel embarrassed to exercise because you think it's for younger people or for people who look great in gym clothes. You may think exercise is only for people who are able to do things like jogging.

In fact, just about every older adult can safely do some form of physical activity at little or no cost. And you don't have to exercise in a public place or use expensive equipment, if you don't want to.

Even household chores can improve your health. The key is to increase your physical activity, by exercising and by using your own muscle power.

Benefits Everyday Life:
The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.

• House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need. 
• Lifting grandchildren, carrying groceries, household chores. Building muscle mass a few times each week through weight lifting, resistance exercises, and nautilus machines will help give you more strength. 
• Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—into your fitness routine will make the most ordinary movements easier. 

Check with you doctor if you have...

1. Chest pain 
2. Irregular, rapid, or fluttery heart beat 
3. Severe shortness of breath 
4. Significant, ongoing weight loss that hasn't been diagnosed 
5. Infections, such as pneumonia, accompanied by fever 
6. Fever, which can cause dehydration and a rapid heart beat 
7. Acute deep-vein thrombosis (blood clot) 
8. Hernia that is causing symptoms 
9. Foot or ankle sores that won't heal 
10. Joint swelling 
11. Persistent pain or a problem walking after you have fallen 
12. Certain eye conditions, such as bleeding in the retina or detached retina. Before you exercise after a cataract or lens implant, or after laser treatment or other eye surgery, check with your physician. 

DISCLAIMER: Always talk to your health care provider before starting an exercise program.

Benefits of Pilates

The Pilates approach offers a gentle & powerful path to achieving your potential for health, strength, flexibility & stamina. This unique technique can help you develop supple movements & strength as well as improve your posture & general well-being.

There is no set way of teaching Pilates as the exercises have been adapted & redeveloped further by Pilates & his students.

Basic Key to Pilates: An intentional mind-body interaction-Focussing the mind & stabilizing the body while you exercise.

Health Benefits of Pilates:

1. No age limit
2. Minimum strain on the body
3. Reduced risk of injury during & after exercise
4. Better Flexibility
5. Improved Strength
6. Increased Muscle Tone
7. Deeper, Efficient Breathing
8. Reduces Stress
9. Improved Digestion
10. Clearer Skin
11. Trimmer, Flatter Stomach & toned Buttocks & thighs
12. Stimulates Immune System

You can take up Pilates at any stage of life, although you should start with gentle exercises & build up the time that you spend exercising slowly. Begin with simple exercises & build up to more advanced techniques, depending on your fitness level & ability. Practiced correctly & regularly, these exercises can help you Improve your physical & mental well-being in various ways. Eg: Strengthen muscles, better support & stability, better posture. Keeping your mental focus will ensure you remain aware of how your body feels, which will help you to exercise safely.

COMING SOON!! How to start Pilates

DISCLAIMER: Consult your doctor before trying out Pilates.

How to Breathe during Labour

Welcome Back!

We have already seen the Role of Exercise in Pregnancy & labour & the modes of Relaxation during Labour. To understand how the following breathing techniques help during labour, it is first important to understand how labour works.


Labour is a series of events that bring about the opening up of the cervix (opening of the mouth of uterus) descent of the foetus and finally the delivery of the baby and the afterbirths. It commences with the onset of true pain and uterine contractions, which bring about gradual opening up of the cervix.


Now, each contraction has three phases:

1. Preparatory Phase- Beginning of contraction
2. Active Phase- Highest intensity of pain
3. Recovery Phase- End of contraction

Types of Breathing:

(Always Begin (Preparatory Phase) & End (Recovery Phase) with a Deep Breath.

Throughout the Active Phase-

• Slow Paced Breathing: Inhale (4 counts in) & Exhale (4 counts out) slowly.
• Shallow "Hee-Hee" Breathing: Focus on breathing out, blowing from your mouth, one breath/second.
• "Hee-Hee-Blow" Breathing: This is the same as shallow Hee-Hee breathing. After every 5-6 breaths, blow out/'sigh'.

The above kinds of breathing can be used throughout labour. Slow paceed breathing used more for relaxing during a contraction.

Many times, without complete cervical dilatation, an involuntary urge to push is felt. At times like these, your doctor would advice to avoid pushing. In such cases, Blow gently from your mouth. You can practice this technique with a candle-Blow gently just to flicker the candle flame.

When its time to push-Inhale deeply & Exhale with pursed lips (like when blowing a whistle), Tighten Tummy & simultaneously relax Pelvic Floor & Slowly Push.

These techniques are extremely helpful if practiced regularly from 8th month onwards.

Breathe your way through labour & have a safe delivery!

Happy Motherhood!

Flat Abs without Crunches

Dream of having a surfboard stomach!

 If you have been doing crunches forever & are wondering why you still don't have flat abs, you have been working under 'The Myth that doesn't Die': You can do exercise for a certain body part & get rid of the fat there.
The Truth: Flat abs are difficult to get.


The abdominal muscles are made up a single muscle unit attached at the ribs to the pelvis. There are a couple of different layers, making up the rectus abdominis (six pack), transverse abdominis (core), & external /internal obliques. These muscles work together with the back muscles to hold the trunk in an upright position. These muscles are a clear indicator of posture.

So how do you get flat abs without doing crunches?


Leave all processed foods

Getting a flat stomach has a lot to do with fat accumulation over the abs. Most people will accumulate fat on the stomach, butt, and hips as a result of a poor or unbalanced diet. Stomach fat is some of the toughest to burn off. Since spot fat reduction is not possible, crunches won't effect the flab sitting over the muscle. No specific exercise can reduce fat from the stomach region. It is 80% the effect of diet that people accumulate fat or burn fat off the body.

Since diet plays such a huge role in body fat, cutting out all processed foods will have an equally effective role in burning it off. Processed foods account for prepared restaurant foods, fat food, junk food, processed meats, processed dairy products, and anything else altered from its original state. Processed foods are high in sodium, possess far less nutrition and usually have preservatives.


Try eating foods that are prepared freshly at home. Shop for whole products at the grocery store or market, eat whole fruits and vegetables & nuts. These foods all come in their natural state and have not been processed or prepared before-hand.

Cut Down your Cardio


Contrary to popular belief, cardio is not the most effective way to get abs. Cardiovascular workouts do help to burn a moderate amount of calories, but it is not the best way to burn up stomach fat. This is not to say that cardio won't help, but unless you are preparing for some kind of athletic event, cardiovascular exercise only requires a maximum of 30 minutes 3 times per week.


"Use It or Lose It"

Men and women alike who want a flat stomach should start lifting heavy weights to challenge the muscles to work as hard as possible. Using any combination of exercises which target all major muscle groups, the body will start burning fat. 


Lifting heavy weights leads to more weight loss than cardio does-after cleaning up your diet by cutting out processed foods, the body will start to drop weight accordingly. When weight is being lost, muscle mass will also be lost instead of fat, if the muscles don't have a reason to stay. By working the muscles, the body is forced to search for other sources of energy, working its way to fat.

Work on Core and Stability Movements

Rather than sit ups and crunches, use stability and whole core exercises. These are exercises which target the core muscles & use them in a way similar to their normal function. A crunch is hardly a natural movement, and isolates the rectus abdominis muscle, whereas a core exercise can work the entire back & deep abdominal muscles. The plank, safest & most effective, helps to reinforce the stabilizing muscles, and can be used to combat back pain safely.


When doing specific ab exercises, train them with tension–increase the intensity, not the amount of time you train them.  Start off with exercises like:

Abdominal Holds

Bridges

Plank

Start the above with 20 counts, & increase by 5 counts each try.

Progress to..

Reverse Wood Chop

Single-Arm Neutral-Grip Dumbbell Row

Tip Place your free hand behind your back, palm facing up. Don't rotate or lift your torso as you row the weight.

Single-Arm Lunge

Many of the “gimmicks” you see on TV use professional fitness models to promote their product.  Most of the time, they have never used the product before & got in great shape with other methods – they might have even had liposuction done just before shooting the commercial, to look even better.

Besides getting a flatter stomach, you will probably have better posture and prevent neck & back injury at the same time.

Get Moving!

P.S. Don't Like exercising that much? Try Bellydancing!

Disclaimer: Consult your doctor before trying any of the above exercises.