Basic warm up pres
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This document provides instructions for several stretching exercises. It describes how to properly stretch the neck, wrists, hamstrings, ankles and do pushups. The neck should be stretched in straight lines by tilting the head side to side and front to back. Wrists should be stretched with small circular motions. Hamstrings are stretched by bending at the waist to touch the floor. Ankles are stretched by rotating the foot while balancing on one leg. Pushups are to be done with straight back, hips and legs in line while pushing up with arms.
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This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
Happy hips happy back presentation
This document provides instructions for several low back pain relief exercises focusing on the diaphragm, abdominal breathing, pelvic floor, hips, and hamstrings. The key points are relaxing into positions through slow, deep breathing to relieve chronic low back tension and pain. Exercises include abdominal breathing in reclined positions, pelvic tilts, hip rotations, and hamstring stretches using props like chairs, balls, and straps for optimal comfort and range of motion.
Hips, knees, and feet online presentation
The document provides instructions for assessing and correcting common alignment issues in the hips, knees, and feet through gentle hands-on techniques and exercises, noting key muscle and bone landmarks to target tight or tender areas and promote better movement patterns through stretches, massage, and isometric holds in various positions.
Abdominal exercise
The document provides instructions for 12 abdominal exercises: crunches, twisting crunches, bridge, side bridge, cable crunches, pelvic thrust, V-up, jack knives, air bike, and lying leg raises/throwdowns. For each exercise, it describes the starting position and instructions on how to perform the movement, holding for 30-60 seconds where applicable. The overall document teaches a variety of core strengthening exercises for building abdominal muscles.
Preventing Osteoporosis by doing Exercises
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A bad posture is bad for your health. Try out theses exercises to improve posture, you will look and feel better.
elitefitness.ae
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This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
abdominal exercises
This document provides an abdominal exercise guide that includes descriptions of various abdominal exercises. It lists the main and secondary muscles worked, equipment needed, and exercise mechanics (isolation or compound) for each exercise. It also provides tips for properly performing each exercise to engage the abdominal muscles and avoid injury. The exercises include both machine and bodyweight exercises targeting the entire abdominal region.
Exercises for Knee Osteoarthritis
Exercises for OA of the Knee
http://www.webmd.com/osteoarthritis/knee-pain-14/slideshow-knee-exercises
low-back-pain-pdf.PDF
Back pain is very common, affecting 8 out of 10 adults at some point. It is the second most common cause of missed work and a leading cause of disability. Many structures in the back can cause pain, including nerves, muscles, bones, ligaments and joints.
The document then provides a series of stretching and strengthening exercises to help relieve back pain, including flexibility exercises like hamstring stretches, and core strengthening moves like bridging variations. Instructions are given for how to perform each exercise safely and effectively.
19 Cardio Exercises You Can Do at Home.pdf
This document provides 19 different cardio exercises that can be done at home, grouped into beginner, intermediate, and advanced levels. It emphasizes that regular cardio exercise has significant health benefits, such as weight loss, better sleep, and reduced disease risk. While outdoor exercise is optimal, it notes that many effective cardio routines can be done indoors without equipment through bodyweight exercises. Safety tips are also provided, such as warming up, cooling down, gradually increasing intensity, and consulting a doctor for pre-existing conditions.
Keep exercising during pregnancy, Dr. Sharda Jain , Life Care Centre
This document provides 10 exercise tips for pregnant women. It recommends walking as the best exercise throughout pregnancy. It also recommends learning pranayama deep breathing exercises to help with delivery. The document then provides instructions and photos for exercises like calf raises, forward lunges, seated adductor stretches, Kegel exercises, pelvic tucks, lifts and squats. It concludes by providing information about antenatal exercise classes offered on Saturdays.
Lockdown indoor exercise plan infographic design
A visual, easy to follow infographic design, that could in certain circumstances be literally life saving.
It’s a sad fact but globally over 70% of patients admitted to hospital into ICU testing positive with Covid-19 are living with obesity. Along with age, obesity is a big determining factor in whether patients survive or unfortunately succumbe to the disease. It came then, as some urgency that EASO The European Association for the Study of Obesity asked us to produce an ‘easy to do at home’ exercise plan infographic design for their members, that could be followed during lockdown. https://www.lunatrix.co.uk/lockdown-indoor-exercise-plan-infographic-design/
Best exercises for women
Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation.
Exercise is useful in preventing or treating coronary heart disease, osteoporosis, weakness, diabetes, obesity, and depression.
Similar to Basic warm up pres (20)
Keep exercising during pregnancy, Dr. Sharda Jain , Life Care Centre
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Basic warm up pres
- 2. Neck Never move your neck in circular motions. It's been discovered that this grinds the discs in you neck and will cause you damage! Move your neck in straight lines, first tilt your head to the right and hold it for about a minute, then tilt your head to the left,hold for a minute. Also tilt your head forwards and backwards. (You may also do the diagonal directions.)
- 3. Wrists Hold your arms straight out (so that they are in line with your shoulders). Use your wrist to turn your hands in small, circular movements. First clockwise 10 times, then counter-clockwise 10 times.
- 4. This is to stretch out the tendons on the back of your legs. Keep your legs straight. bend forward at the waist and reach for the floor. If you cant make it just hold your position and let all the air out of your lungs. Breath slowly and deeply, and lower yourself a bit each time you breath out.
- 5. BalAnce yourself on one leg. using your ankle, turn your foot (on the lifted leg) in circular motions. Do this about ten or twenty times, then turn the other way ten or twenty times. Then switch legs.
- 6. This exercise is a classic, everybody heard of this. WeIther your in karate or in the army, you'll be doing push-ups! Everyone should know how to do a proper push up, but just incase you don't I'll do my best to describe it. get down on the ground so that your weight is supported by your hands and your feet. Using you arms, push your body up. The pivot point is at your feet. Keep your back straight. Dont stick your bum out. Your entire back hips and legs should be in line. The standard push-up is done on
- 7. This is a very common stretch in the martial arts. So common infact that I managed to find a sprite showing exactly how its done.
- 8. Balance yourself on one leg. Turn your lifted leg in wide circular motions (towards the outside of your body). Turn it at the hip. If your doing it correctly you will feel a 'click' at a certain point of the circle. Dont fret, this is normal. After doing this about ten or so times, switch legs.
- 9. Sit down on the ground holding the soles of your feet together in front of your groin. Try to bring your knees to the ground. Loosen it out by moving your knees up and down. (like a butterfly flaping it's wings!)