This document provides instructions for several strength training exercises that are beneficial for runners to improve strength, stability, endurance, and reduce injury risk. It describes exercises that target the glutes, hips, thighs, core, back and full body, including step ups, standing abductor raises, straight leg donkey kicks, single leg bridges, clams, lateral lunges, Russian twists, reverse curls, hyper extensions, and box jumps. Performing a regular strength training routine incorporating these types of exercises can significantly improve a runner's performance and reduce injury risks.
This document provides instructions for several abdominal exercises that can be used to strengthen the abdominal muscles. It begins by explaining the abdominal muscles and benefits of strengthening them, such as improved posture and appearance. It then describes popular exercises like sit-ups, noting modifications for individuals with limb differences. Exercises are grouped by level from beginner to advanced. Photos demonstrate proper form for exercises using equipment or with assistance. Safety cautions are also provided.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
The document describes exercises called Frenkel's Exercises designed to help compensate for ataxia. [1] The exercises involve coordinated movements of the legs, arms, and torso both while lying down and sitting, as well as standing and walking exercises. [2] They are meant to improve coordination, not strength, and should be done slowly and carefully with adequate rest between exercises. [3]
This document provides instructions for several abdominal exercises that can be used to strengthen the abdominal muscles. It begins by explaining the abdominal muscles and benefits of strengthening them, such as improved posture and appearance. It then describes popular exercises like sit-ups, noting modifications for individuals with limb differences. Exercises are grouped by level from beginner to advanced. Photos demonstrate proper form for exercises using equipment or with assistance. Safety cautions are also provided.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
The document describes exercises called Frenkel's Exercises designed to help compensate for ataxia. [1] The exercises involve coordinated movements of the legs, arms, and torso both while lying down and sitting, as well as standing and walking exercises. [2] They are meant to improve coordination, not strength, and should be done slowly and carefully with adequate rest between exercises. [3]
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
The document discusses the basic training program for bodybuilding. It explains that the initial goal is to build muscle mass through heavy training over an extended period of 2-5 years. This builds the "raw material" for one's physique. It then describes how training evolves to use a "split system" where different muscle groups are trained on different days to allow for more intense focus. Finally, it provides an overview of the major muscle groups and recommends a 3-day or 2-day split training program for the basic training level.
The document provides instructions for performing abdominal crunches and variations to increase intensity. It describes starting in a position lying down with knees bent and hands behind the head, then using the abdominal muscles to lift the shoulder blades off the ground while extending one or both hands towards the feet before slowly lowering back to the starting position.
If you're looking to achieve your absolute best butt ... look no further than this list compiled by TodaysFitnessTrainer.com of the best butt-shaping and derriere transforming exercises!
Frenkel's exercises are a series of coordinated movements designed by Dr. H.S. Frenkel to treat sensory ataxia resulting from tabes dorsalis. The exercises focus on repetition to improve proprioception and coordination through concentrating on precise movements while using multiple sensory inputs like vision and hearing. They progress from simple to complex patterns involving single or alternating limbs in various positions like lying, sitting, standing, and walking. The goal is to retrain coordination without fatigue through gradual complication of the exercises.
This document provides instructions for six bicep exercises: barbell curl, concentration curl, hammer curl, reverse barbell curl, dumbbell curl (sitting or standing). Each exercise is described in 2-3 sentences explaining the proper form and muscle groups targeted. The document recommends visiting www.buildingyourbody.com for more information and includes a disclaimer that the information is for educational purposes only and should not replace medical advice.
The document provides information on rolling and crawling/creeping movements. It defines rolling as moving forward along a surface by revolving on an axis or repeatedly turning over, and defines crawling as moving slowly on hands and knees while creeping is slow movement by dragging the prone body. The document outlines the typical development sequence of these movements in infants from 2-10 months. It describes mat activities to strengthen muscles and mobilize the body that incorporate these movements in different positions.
How to get bigger buttocks & thighs naturally fast in a weekRahul Singh
This document provides instructions for three exercises to enlarge the buttocks: heel raises, jump squats, and single leg bridges. Heel raises are done standing and lifting one heel at a time to work the glutes and hamstrings. Jump squats involve lowering into a squat and jumping to work strength and burn fat. Single leg bridges are done lying down, lifting one leg and the hips to further target the glutes. Doing these exercises consistently over time can lead to a rounder, larger butt.
One of the advantages of Lazaro the Cuban Cardio Core workout is the comfort of easy to follow, easy to use and perform, most traditional core exercises on the floor limited range of motion, and these workouts contribute to preventing injuries, improve health and fitness benefits, and build your dream, impenetrable defined midsection.
This document provides natural methods for increasing breast size without surgery. It recommends building pectoral muscles through exercises like chest presses, pushups, and Y raises. These exercises can help improve size, firmness, and perkiness by strengthening the muscles underneath the breasts. The document reassures that strength training is unlikely to make women bulky and can provide overall health benefits in addition to potentially increasing breast size.
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.
The document provides instructions for various stretching and balance exercises, including heel slides, self-mobilization techniques for the femur and patella, hip rotations using resistance bands, single leg stance exercises, and clock exercises to improve balance in different positions. Details are given for how to perform each exercise such as body positioning, sets, repetitions, hold time, and recommended frequency.
This document provides instructions for 20 different bicep exercises that use free weights, including barbell curls, dumbbell curls, preacher curls, hammer curls, and combination exercises like lunges with curls. Each exercise lists the name, description, classification as a bicep exercise using free weights, and step-by-step instructions for performing the exercise correctly and safely.
The document describes two fundamental body positions: lying and hanging. In lying, the body is fully supported and stable in a horizontal position, requiring minimal muscle work. It is useful for exercises and treating spinal deformities. Hanging involves suspending the body from a bar, engaging many muscles of the upper body, shoulders, and back. It stretches the body but is difficult for weak patients due to restricted breathing.
This document provides instructions and benefits for several yoga poses that can be incorporated into personal training routines. It describes poses like plank, upside down pigeon, and cobra that work on areas like strength, flexibility, and core stability. Child's pose is recommended as a relaxing pose to end a workout. The document also explains the importance of breathwork in yoga and provides instructions for YogaFit's three-part breathing technique.
Self correction techniques for biomechanical problems related to spineMehvish Sheikh
This document discusses various exercises and techniques for rehabilitation of chronic lower back pain (CLBP). It finds that core stability exercises are more effective than stretching alone in improving tonic core muscle strength and endurance for CLBP. Several specific exercises are described to target the transverse abdominis, multifidus, diaphragm and pelvic floor muscles. Stretching techniques for the hamstrings, quadriceps and other muscle groups are also outlined. The document further discusses techniques for addressing sacroiliac joint dysfunction issues like upslips and downslips.
This document provides exercises for strengthening the lumbar/core muscles to treat and prevent low back pain. It begins with an introduction explaining that low back pain can be caused by muscle strains or injuries to the spine and supporting structures. It emphasizes the importance of consulting a medical professional for proper diagnosis before beginning an exercise program.
The document then provides details on flexibility and strengthening exercises divided into easy, medium, and difficult levels. The flexibility section includes stretches targeting the hips, hamstrings, glutes, and IT band. The strengthening section progresses from basic exercises like bridging to more advanced exercises performed on a physioball, including crunches, rotations, and extensions. Proper form and engagement of the core muscles are emphasized throughout.
This Atma yoga 1.0 set is ideal for everyone interested in exploring yoga. It gives newcomers a safe and powerful yoga experience. It emphasizes highly effective breathing technology and easy body movements that work for a range of body types.
"5 Moves to Strengthen Your Back and Core" has some helpful exercises you can try to help you reduce your back pain. Try these today to help you reduce your pain.
This document describes various positions derived from standing that are used in physical therapy. It discusses 15 specific positions including wing standing, low wing standing, bend standing, and lunge standing. For each position, it outlines the muscle activity involved, effects on the body, and therapeutic applications. The overall purpose is to explain how modifications to the basic standing position can achieve different therapeutic goals through changes in balance, range of motion, or muscle engagement.
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
The document discusses the basic training program for bodybuilding. It explains that the initial goal is to build muscle mass through heavy training over an extended period of 2-5 years. This builds the "raw material" for one's physique. It then describes how training evolves to use a "split system" where different muscle groups are trained on different days to allow for more intense focus. Finally, it provides an overview of the major muscle groups and recommends a 3-day or 2-day split training program for the basic training level.
The document provides instructions for performing abdominal crunches and variations to increase intensity. It describes starting in a position lying down with knees bent and hands behind the head, then using the abdominal muscles to lift the shoulder blades off the ground while extending one or both hands towards the feet before slowly lowering back to the starting position.
If you're looking to achieve your absolute best butt ... look no further than this list compiled by TodaysFitnessTrainer.com of the best butt-shaping and derriere transforming exercises!
Frenkel's exercises are a series of coordinated movements designed by Dr. H.S. Frenkel to treat sensory ataxia resulting from tabes dorsalis. The exercises focus on repetition to improve proprioception and coordination through concentrating on precise movements while using multiple sensory inputs like vision and hearing. They progress from simple to complex patterns involving single or alternating limbs in various positions like lying, sitting, standing, and walking. The goal is to retrain coordination without fatigue through gradual complication of the exercises.
This document provides instructions for six bicep exercises: barbell curl, concentration curl, hammer curl, reverse barbell curl, dumbbell curl (sitting or standing). Each exercise is described in 2-3 sentences explaining the proper form and muscle groups targeted. The document recommends visiting www.buildingyourbody.com for more information and includes a disclaimer that the information is for educational purposes only and should not replace medical advice.
The document provides information on rolling and crawling/creeping movements. It defines rolling as moving forward along a surface by revolving on an axis or repeatedly turning over, and defines crawling as moving slowly on hands and knees while creeping is slow movement by dragging the prone body. The document outlines the typical development sequence of these movements in infants from 2-10 months. It describes mat activities to strengthen muscles and mobilize the body that incorporate these movements in different positions.
How to get bigger buttocks & thighs naturally fast in a weekRahul Singh
This document provides instructions for three exercises to enlarge the buttocks: heel raises, jump squats, and single leg bridges. Heel raises are done standing and lifting one heel at a time to work the glutes and hamstrings. Jump squats involve lowering into a squat and jumping to work strength and burn fat. Single leg bridges are done lying down, lifting one leg and the hips to further target the glutes. Doing these exercises consistently over time can lead to a rounder, larger butt.
One of the advantages of Lazaro the Cuban Cardio Core workout is the comfort of easy to follow, easy to use and perform, most traditional core exercises on the floor limited range of motion, and these workouts contribute to preventing injuries, improve health and fitness benefits, and build your dream, impenetrable defined midsection.
This document provides natural methods for increasing breast size without surgery. It recommends building pectoral muscles through exercises like chest presses, pushups, and Y raises. These exercises can help improve size, firmness, and perkiness by strengthening the muscles underneath the breasts. The document reassures that strength training is unlikely to make women bulky and can provide overall health benefits in addition to potentially increasing breast size.
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.
The document provides instructions for various stretching and balance exercises, including heel slides, self-mobilization techniques for the femur and patella, hip rotations using resistance bands, single leg stance exercises, and clock exercises to improve balance in different positions. Details are given for how to perform each exercise such as body positioning, sets, repetitions, hold time, and recommended frequency.
This document provides instructions for 20 different bicep exercises that use free weights, including barbell curls, dumbbell curls, preacher curls, hammer curls, and combination exercises like lunges with curls. Each exercise lists the name, description, classification as a bicep exercise using free weights, and step-by-step instructions for performing the exercise correctly and safely.
The document describes two fundamental body positions: lying and hanging. In lying, the body is fully supported and stable in a horizontal position, requiring minimal muscle work. It is useful for exercises and treating spinal deformities. Hanging involves suspending the body from a bar, engaging many muscles of the upper body, shoulders, and back. It stretches the body but is difficult for weak patients due to restricted breathing.
This document provides instructions and benefits for several yoga poses that can be incorporated into personal training routines. It describes poses like plank, upside down pigeon, and cobra that work on areas like strength, flexibility, and core stability. Child's pose is recommended as a relaxing pose to end a workout. The document also explains the importance of breathwork in yoga and provides instructions for YogaFit's three-part breathing technique.
Self correction techniques for biomechanical problems related to spineMehvish Sheikh
This document discusses various exercises and techniques for rehabilitation of chronic lower back pain (CLBP). It finds that core stability exercises are more effective than stretching alone in improving tonic core muscle strength and endurance for CLBP. Several specific exercises are described to target the transverse abdominis, multifidus, diaphragm and pelvic floor muscles. Stretching techniques for the hamstrings, quadriceps and other muscle groups are also outlined. The document further discusses techniques for addressing sacroiliac joint dysfunction issues like upslips and downslips.
This document provides exercises for strengthening the lumbar/core muscles to treat and prevent low back pain. It begins with an introduction explaining that low back pain can be caused by muscle strains or injuries to the spine and supporting structures. It emphasizes the importance of consulting a medical professional for proper diagnosis before beginning an exercise program.
The document then provides details on flexibility and strengthening exercises divided into easy, medium, and difficult levels. The flexibility section includes stretches targeting the hips, hamstrings, glutes, and IT band. The strengthening section progresses from basic exercises like bridging to more advanced exercises performed on a physioball, including crunches, rotations, and extensions. Proper form and engagement of the core muscles are emphasized throughout.
This Atma yoga 1.0 set is ideal for everyone interested in exploring yoga. It gives newcomers a safe and powerful yoga experience. It emphasizes highly effective breathing technology and easy body movements that work for a range of body types.
"5 Moves to Strengthen Your Back and Core" has some helpful exercises you can try to help you reduce your back pain. Try these today to help you reduce your pain.
This document describes various positions derived from standing that are used in physical therapy. It discusses 15 specific positions including wing standing, low wing standing, bend standing, and lunge standing. For each position, it outlines the muscle activity involved, effects on the body, and therapeutic applications. The overall purpose is to explain how modifications to the basic standing position can achieve different therapeutic goals through changes in balance, range of motion, or muscle engagement.
This document provides information about conditioning exercises and includes examples of exercises. It begins by explaining that conditioning exercises target the whole body using different muscles to strengthen, shape, and tone. Examples of exercises are then given with photos and instructions for each one. These include squats, mountain climbers, burpees, lateral lunges, and jumping jacks. The document explains that regular conditioning exercises offer many benefits such as improved cardiovascular health, muscle building, and increased flexibility.
Starting Position.pptx(Fundamental position or Posture required for physiothe...nidhiagarwal260755
Position is assumed by the body and take movement to come in a equilibrium.
Posture follows movements like a shadow.
Movement- Every movement begin with posture and end with posture.
Posture- Posture is an attitude either with support or without support.
The posture from which movement is initiated are known as standing position.
The movement may be either by active or passive.
STARTING POSITION- The movement either active or passive which comes our body in equilibrium with attitude and with less effort then the position is known as starting position.
There are five types of starting position that is known as Fundamental position. These are:-
Standing
Kneeling
Sitting
Lying
Hanging
This PPT helps the students to learn the different type of postures which are needed to treat the patient. Easy to understand the importance of Starting positions. Easily to understand the muscle effects in different fundamental positions and their benefits
This document provides descriptions of various standing, kneeling, sitting and lying positions used in kinesiology. It discusses the key muscle groups engaged in each position and their effects and uses. Some of the positions described include standing, stride standing, half kneeling, kneel sitting, prone kneeling, stride sitting and cross sitting. For each one, the document outlines the muscles worked, the biomechanical advantages of the position, and how it can be used for specific exercises.
This document provides instructions for 3 exercises to reduce cellulite: sideways leg lifts with dumbbells, all fours kickbacks with ankle weights, and laying internal leg lifts with ankle weights. It describes how to perform each exercise, including body positioning and movements. The goal is to do 1 set of 10-15 reps of each exercise 3 times per week to tone the lower body and reduce the appearance of cellulite. Proper warm-up and form are emphasized to safely perform the targeted leg and glute exercises.
Yoga is wonderful for lower back pain, here are some very easy basic yoga poses that will help you with your lower back pain.
Lower back pain can be caused by overuse of the ligaments or muscles and they tear, or there is pressure on the nerves and this is where Yoga is ideal for lower back pain,
The Vancouver Spine Care Centre was founded by Dr. Dean Green Wood and Dr. Richard Hunter. It is situated in Vancouver BC and offer treatment by advanced chiropractic technique. All the doctors are specialized in providing one of the best spine care treatment.
There are five fundamental body positions discussed in the document: sitting, standing, kneeling, lying, and hanging. For each position, variations are described that involve changing the position of different body parts like the legs, trunk, arms, and pelvis. The key muscle groups worked and effects of each position are explained. Positions like stride standing, walk standing, and wing standing provide increased stability for exercises by changing the base of support. Others like stoop standing and lax stoop standing are useful for stretching or relaxation.
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10-15 times in a row. Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.
This document provides instructions for several exercises that target different muscle groups, including the chest, back, shoulders, arms, core, and legs. The exercises include parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, lateral raises, and squats. Implementation steps are provided for each exercise.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
This document outlines the principles and benefits of ante-natal and post-natal physiotherapy. It discusses how exercises can help reduce stress and pains during pregnancy, as well as improve circulation, posture, weight control, and recovery after birth. Guidelines are provided for safe exercises during pregnancy, including proper warm-up, cool-down, duration and positions. Specific exercises are described targeting areas like the ankles, arms, abdomen, back, and pelvis. Post-natal physiotherapy focuses on pelvic floor exercises and other aerobic activities like walking, swimming and aqua classes to continue providing benefits after giving birth.
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.
This document describes fundamental and derived positions used in therapeutic exercise. It defines five fundamental positions - standing, kneeling, sitting, lying, and hanging - and provides details on their joint positions, muscle work, stability, and uses. It then explains how derived positions are modifications of fundamental positions made by altering arm, leg, or trunk positions. Several examples of derived positions from standing, kneeling, and sitting are given with their characteristics. The purpose of derived positions is to modify aspects like base of support, center of gravity, relaxation, leverage, and to provide positions for specific exercises.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
- Video recording of this lecture in English language: https://youtu.be/kqbnxVAZs-0
- Video recording of this lecture in Arabic language: https://youtu.be/SINlygW1Mpc
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
Local Advanced Lung Cancer: Artificial Intelligence, Synergetics, Complex Sys...Oleg Kshivets
Overall life span (LS) was 1671.7±1721.6 days and cumulative 5YS reached 62.4%, 10 years – 50.4%, 20 years – 44.6%. 94 LCP lived more than 5 years without cancer (LS=2958.6±1723.6 days), 22 – more than 10 years (LS=5571±1841.8 days). 67 LCP died because of LC (LS=471.9±344 days). AT significantly improved 5YS (68% vs. 53.7%) (P=0.028 by log-rank test). Cox modeling displayed that 5YS of LCP significantly depended on: N0-N12, T3-4, blood cell circuit, cell ratio factors (ratio between cancer cells-CC and blood cells subpopulations), LC cell dynamics, recalcification time, heparin tolerance, prothrombin index, protein, AT, procedure type (P=0.000-0.031). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and N0-12 (rank=1), thrombocytes/CC (rank=2), segmented neutrophils/CC (3), eosinophils/CC (4), erythrocytes/CC (5), healthy cells/CC (6), lymphocytes/CC (7), stick neutrophils/CC (8), leucocytes/CC (9), monocytes/CC (10). Correct prediction of 5YS was 100% by neural networks computing (error=0.000; area under ROC curve=1.0).
8 Surprising Reasons To Meditate 40 Minutes A Day That Can Change Your Life.pptxHolistified Wellness
We’re talking about Vedic Meditation, a form of meditation that has been around for at least 5,000 years. Back then, the people who lived in the Indus Valley, now known as India and Pakistan, practised meditation as a fundamental part of daily life. This knowledge that has given us yoga and Ayurveda, was known as Veda, hence the name Vedic. And though there are some written records, the practice has been passed down verbally from generation to generation.
Cell Therapy Expansion and Challenges in Autoimmune DiseaseHealth Advances
There is increasing confidence that cell therapies will soon play a role in the treatment of autoimmune disorders, but the extent of this impact remains to be seen. Early readouts on autologous CAR-Ts in lupus are encouraging, but manufacturing and cost limitations are likely to restrict access to highly refractory patients. Allogeneic CAR-Ts have the potential to broaden access to earlier lines of treatment due to their inherent cost benefits, however they will need to demonstrate comparable or improved efficacy to established modalities.
In addition to infrastructure and capacity constraints, CAR-Ts face a very different risk-benefit dynamic in autoimmune compared to oncology, highlighting the need for tolerable therapies with low adverse event risk. CAR-NK and Treg-based therapies are also being developed in certain autoimmune disorders and may demonstrate favorable safety profiles. Several novel non-cell therapies such as bispecific antibodies, nanobodies, and RNAi drugs, may also offer future alternative competitive solutions with variable value propositions.
Widespread adoption of cell therapies will not only require strong efficacy and safety data, but also adapted pricing and access strategies. At oncology-based price points, CAR-Ts are unlikely to achieve broad market access in autoimmune disorders, with eligible patient populations that are potentially orders of magnitude greater than the number of currently addressable cancer patients. Developers have made strides towards reducing cell therapy COGS while improving manufacturing efficiency, but payors will inevitably restrict access until more sustainable pricing is achieved.
Despite these headwinds, industry leaders and investors remain confident that cell therapies are poised to address significant unmet need in patients suffering from autoimmune disorders. However, the extent of this impact on the treatment landscape remains to be seen, as the industry rapidly approaches an inflection point.
Cell Therapy Expansion and Challenges in Autoimmune Disease
FLO-Runners Resistance Training
1. flo-runners
Be part of the movement
strength training:
To achieve the most from your body
and also significantly reduce the
risk of injury, strength training
really must be a component of your
running training.
Strength provides propulsion, stability and helps to achieve greater levels of
stamina and endurance as a result. The potential for improvement is greater
within strength training than within cardiovascular training as your body
has a lesser return from cardio training overall. Strength can be improved sig-
nificantly and while there can be concerns from runners about gaining muscle
mass and making the legs in particular feel “heavy,” the gains that you will
experience as a result of the extra strength are greater than any potential
downside that extra muscle might bring.
Step-Up
a movement that enhances
hip extension, working through
the glutes and hamstrings.
performed quickly, it can also
be a very effective dynamic
power-building exercise.
1 Stand straight with one foot
on the bench and one on the
floor.
2 Step up with one leg and
follow with the other. Return to
the starting position. Complete
the set number of reps before
repeating on the opposite side.
For added intensity, add dumb-
ells or a barbell.
2. flo-runners
Be part of the movement
strength training:
Standing Abductor Raise
this exercise rargets the mus-
cles of the outer buttocks, the
gluteus medius or hip abduc-
tor, and is also very effective at
toning the outer thighs.
1 Hold onto a chair/exercise
bench for balance and start
with your feet hip-width apart.
2 Lift yourleg straight to the
side about 30-45 degrees with
a slow and controlled move-
ment. Take care not to lift your-
leg higher than 45 degreesor
to bend sideways at the waist.
Hold for 1 second, then return
to the start position.
Straight Leg Donkey Kick
Working your glutes provides
great strength and stability in
the hips.
This simple isolation exercise
is an effecrtive way of target-
ing the outer range of the hip
movement, which is essential
for good running posture and
strength.
1 Face the floor with your
knees and forearms support-
ing your body and your back
straight.
Straighten your right leg out
behind you, keep your left leg
bent at 90 degrees.
2 Keeping your right leg
straight, lift it up towards the
ceoling. Return to start position
and repeat with your left leg.
3. flo-runners
Be part of the movement
strength training:
Single Leg Bridge
this regular bridge progression
places a greater workload onto
one side and will increase the
feeling of overload rapidly
1 Lie on your back with your
feet on the floor and knees
bent. Keep rolling your pelvis
forwards and backwards until
you are happy you have found
the mid-point (neutral pelvis).
Hold this position. Remove one
foot and hold this leg in line
with the other one.
2 Under control lift your pelvis
off the floor until your hips and
knees are in line with your
shoulders; keep both legs
parallel. Lower into the starting
position and then repeat.
Clam
This side lying exercises tones
up the hips and thighs and
teaches pelvic stability as the
leg rotates inward and outward
at the hip.
1 Lie on your side with your
hips and shoulders in a straight
line. Bend your knees so that
your thighs are at 90 degrees
to your body. Rest your head
on your top arm and stack your
legs slightly apart.
2 Keeping the insides of the
feet touching at all times,
slowly open up your legs by
engaging the glute of the
upper leg. Lower down under
control. Repeat as necessary
4. flo-runners
Be part of the movement
strength training:
Latral Lunge
A challenging mobility exercise
for the hips and core. A great
exercise for developing single
leg stability and strength. By
moving laterally the body has
to compensate against lateral
forces that can be seen in run-
ning gait.
1 Start with feet together in
a composed upright position
focussing on posture and your
core muscles.
2 Step out to the right and
bend the leg to 90 degrees,
Maintain your upright posture
and straighten the inside leg.
Rebound back to the start
position in a single move-
ment. for added intensity add
a weighted ball, barbell or
dumbells.
Russian Twist
one of the best exercises for
the abdominals and obliques.
It is also great for improving
lower back strength, balance
and flexibility.
1 begin seated with your
knees bent and your heels flat
on the floor. Lean slightly back
while maintaing an uncurved
spine until your knees are
level with your chest. Keep
your hips as still as possible
and rotate your shoulders and
spine to the right.
2 Rotating your whole torso,
not just your arms, change
shoulders and twist to the left.
Repeat for the desired volume
of repetitions. Add a ball for
added intensity.
5. flo-runners
Be part of the movement
strength training:
Reverse Curl
An exercise that very ef-
fectively works the lower
abdominals, and area that
is particularly important for
general stability and injury
prevention.
1 Lie on the floor on your
back. Put your hands by your
sides with your feet up and
your thighs perpendicular
to the floor. They should not
go lower than this during the
movement.
2 Using your lower abdomi-
nals, roll your pelvis, to lower
your hips towards the floor.
Your legs will now be at a
45 degree angle to the flor.
Return slowly to the starting
position.
Hyper Extension
An exercise that targets the
extension of the thoracic area
of the back which commonly
becomes hunched due to
poor posture.
1 Start by lying on your front
on the mat. Make sure you
keep a straight line through-
out your body from ankles,
knees , hips, shoulders and
neck.
2 Lift your chest off the floor,
making sure your chin is
tucked in. Hold this top posi-
tion for a few seconds and
then lower under control.
Repeat for the set number of
reps.
6. flo-runners
Be part of the movement
strength training:
Box/Bench Jump
a brilliant exercise for devel-
oping explosive strength in
the legs as it requires you to
develop your jumping force
from a dead stop.
1 Assume a deep squat posi-
tion in front of a medium sized
box with your hands by your
hips.
2 Jump up with both feet on
the box,trying to keep your
back straight as you do so.
3 Land softly in a squat posi-
tion on the balls of your feet.
Step backwards to the starting
position and repeat for the set
number of reititions.
Dumbell Twists
A great exercise for building
strength in the core.
1 Begin by holding a suitably
weighted dumbell infront of
your chest. Squat down, make
sure you push your hips back
and keep your back neutral.
2 Pivot and rotate your hips
and spine to your right, keep
your back straight. Return to
the centre before repeating to
your left.
7. flo-runners
Be part of the movement
strength training:
Asymmetric Press-Up
Slightly different to a regular
press-up, this isolates each
side of the upper-body in turn.
1 Assume a standard press-up
position, face down but with
one hand on the floor and the
other on a low box or step.
Both hands should be directly
under the shoulders and your
legs extended with the balls of
your feet touching the ground
2 Lower your torso to the
ground until your elbows form
an approximate 90 degrees
angle, before raising yourself
back up by attempting to push
the ground away from you.
Repeat for the other side.
Bent-Over Row
a multi-joint movement that is
gresat for stimulating strength-
ening the posterior muscles of
the back.
1 Holding a barbell or dumbel-
ls in a wide grip position, bend
your body from the hips, keep-
ing the lower back straight.
2 Pull the bar towardsthe base
of your chest, keeping the
elbows in a wide position and
pulling your shoulder blades
close together. Return to the
start position and repeat for
the set number of repititions.
8. flo-runners
Be part of the movement
strength training:
the combination of drills in article 2
with these strength training plans
produce a combined strengthening and
mobilizing effect that will help to
maximise your performance. dont miss
these sessions; they will genuinely
transform your running.
resistance Circuit 1
Step-Up 20 reps each leg
Single Leg bridge 20 reps each leg
Russian Twist 30 reps
hyper extension 20 reps
box jump 20 reps
lateral lunge 15 reps
reverse curl 30 reps
Hyper extension 20 reps
Single leg deadlift 15 reps each leg
repeat this exercise cirquit 2-4 times
rest for 1 min between cirquits
resistance Circuit 1
standing abductor raise 20 reps each leg
Single Leg bridge 20 reps each leg
dumbell/medball Twist 15 reps each side
hyper extension 20 reps
lateral lunge 20 reps
clam 15 reps
straight leg donkey kick 30 reps
Hyper extension 20 reps
step-up 15 reps each leg
repeat this exercise cirquit 2-4 times
rest for 1 min between cirquits