| 9 |
2021-03-01 03:49:13 |
Open chain Vs. Closed chain Exercises |
The wellness way of life may not be driven by everybody, except if you are in a rec center setting,
Read More
there is a sure idea to development that is a piece of everybody’s life, and that is MOVEMENT! Consistently you do exercises that fall into the two sorts of activities or developments known as an open and shut chain. In this article, we will go over two sorts of development, both related to wellness and exercises of everyday living. ** Open chain exercises** Open chain practice is grouped and best characterized as a development that permits the foot or hand to move about uninhibitedly. These sorts of activities ordinarily include a solitary muscle gathering or a single joint. Instances of open chain activities would be; bicep twists, Leg twists, Chest press, and leg augmentation. Open chain practice generally includes utilizing a weight that is distal – or away from the body. This can incorporate day by day assignments, for example, going after something, strolling and in any event, getting a glass of water. * Benefits to Open chain exercises* Permits disengagement of one muscle – proves to be useful when attempting to develop fortitude or during the restoration of a specific physical issue Takes into consideration improvement in the scope of movement in specific joints, for example, the shoulder Moves the body’s security to help increment spatial mindfulness (Proprioception)- which can help improve certain people’s balance. Open chain Vs. Close chain Exercises The wellness way of life may not be driven by everybody, except if you are in a rec center setting, there is a sure idea to development that is a piece of everybody’s life, and that is MOVEMENT! Consistently you do exercises that fall into the two sorts of activities or developments known as an open and shut chain. In this article, we will go over two sorts of development, both related to wellness and exercises of everyday living. ** Open chain exercises** Open chain practice is grouped and best characterized as a development that permits the foot or hand to move about uninhibitedly. These sorts of activities ordinarily include a solitary muscle gathering or a single joint. Instances of open chain activities would be; bicep twists, Leg twists, Chest press, and leg augmentation. Open chain practice generally includes utilizing weight that is distal – or away from the body. This can incorporate day-by-day assignments, such as going after something, strolling, and getting a glass of water in any event. * Benefits to Open chain exercises* Permits disengagement of one muscle – proves to be useful when attempting to develop fortitude or restore a specific physical issue. Takes into consideration improvement in the scope of movement in specific joints, for example, the shoulder. Moves the body’s security to help increment spatial mindfulness (Proprioception)- which can help improve certain people’s balance. * Conflicts to open chain works out: It doesn’t permit numerous muscles gatherings and joints to cooperate Produces a “shearing” like power on joints which can be no picnic for them The expanded danger of injury in people with traded off joint security. ** Closed Chain ** Close chain practice is ordered and best characterized as a development that the foot or potentially hand are in a steady or fixed situation all through the development. These sorts of activities include various muscles and muscle gatherings to finish the development, additionally numerous joints. Instances of shut chain developments are; pushups, pull-ups, squats, thrusts, and deadlifts. Day by day exercises can be identified with shut chain are crouching to get youngsters, jumping down to tie a shoe, pulling yourself up off an edge, and numerous others. * Benefits to Closed Chain work out: Work different muscles and joint gatherings immediately can spare time in an exercise. This additionally helps muscle bunches cooperate overall. Improves utilitarian wellness as shut chain developments regularly connect to ordinary developments. More secure for joints * Conflicts to Closed Chain work out: It doesn’t permit developments that work in all planes of movement. Restricted to one space for preparing as the name “shut” sets in ?? This sort of preparation can restrict competitors from possible security and plyometric preparation. The two styles of development and preparation have their place in recovery and wellness.
Read Less
|
https://www.hkphysio.in/open-chain-vs-closed- |
| 8 |
2021-02-14 20:52:55 |
Exercises While Sitting At Your Computer |
How to Exercise While Sitting at Your Computer Is your work stressing you out? Is your work making
Read More
you fat? Of course, it is. If you sit at your desk all day long, what else do you expect. But, do you know? You can get fit while sitting in front of your computer too! Aah. See, now I caught your interest. Here are simple exercises that take 5 minutes of your day and prevent you from adding on another dress size. If you are in a relationship with your work like me (I hate the word ‘workaholic’), then may be you are also dealing with some relationship issues like stress and weight gain. Every person who has a desk job, does not need to indulge in a tub of ice cream after a particularly stressful day at work to gain the pounds. In fact, the downside of being a way too dedicated employee is that it will make you fat! The stress to perform and add on to it the inactivity of a desk job will definitely increase your waist size. Plus, you will become lethargic. Now, what to do? You wouldn’t have the time to hit the gym from 9 to 5 and many of us skip the gym altogether after almost 1.5 hours of commuting from work to home. Did you know? Four hours of inactivity can seriously send your metabolism levels to an all time low. If you think that a 30 minute walk everyday is enough cardio activity in a week to maintain your metabolism, you are wrong! Yes, I was surprised too! The mathematics of this is that when you perform any cardio activity, it elevates your metabolism rate for a span of time, but not the entire day. Because, the rest of the day you are sitting idle on your chair without much activity. So, the 30 minute walk is not enough, nor is the 1-hour intense workout. What you need to do to keep yourself from piling on the pounds is that, you need to keep your metabolism rate high all day long. For that, you need to break the no physical activity routine from 9 to 5 by exercising while sitting at your desk! ** EXERCISES TO DO WHILE SITTING AT YOUR COMPUTER DESK ** Did you know? Sitting at your desk for more than 23 hours a week puts you at a higher risk of a heart disease than your counterparts who sit for less than 11 hours a week. Break that body rhythm of inactivity with office exercises while sitting at your desk. * STRETCH YOUR BODY * •Rotate your neck and stretch every muscle in it. •Put your hands together in front of you and make a grip and stretch. •Repeat the above step by placing your hands behind your back. •Rotate your shoulders, backward and forward. •Make a fist and rotate both wrists. •Now, stretch your calves and hamstrings by pointing your feet up and then, down. •Rotate your ankles in clockwise and anti-clockwise directions. * CHAIR SQUATS * •Stand in front of your computer and push your chair a feet away. •Keep your feet apart, in alignment with your shoulders. •Place your hands parallel to the floor. •Take a deep breath and suck your stomach in. •Rise on your heels while you breathe. •Bend your knees slowly as you squat towards the chair behind you. •Just before you are almost about to sit on the chair, stop. •Hold for 10 seconds and feel the contraction in your quadriceps. •Now, exhale as you go back to the standing position. •Do 2 sets of 12 reps. * STANDING CRUNCHES * •Stand in front of your desk with your feet again in alignment with your shoulders. •Keep your back straight as you slowly take a deep breath. •Let your shoulders relax and bend a little forward. •Contract your abdomen muscles as you exhale completely. •Do this is in swift movements, increasing the intensity. •Do 3 sets of 15 reps. To make this a strength training exercise as well, hold two full bottles of water. Stand with your hands on your sides, holding the bottles, parallel to the ground. Every time you exhale and crunch your abdomen muscles, bring your hands together to your front. As you inhale, bring them back to the previous position. You may increase a set. * DESK PUSH-UPS * •Place your arms on the edge of the desk. •Drag your toes a few feet away from your desk, such that you can lean on the edge of the desk, without falling flat on the floor. •You should be in a slant position with your chin directly in alignment with the edge of the desk, when your elbows are bent. •Straighten your elbows as you come up and inhale. •Slowly exhale, as you lean towards the desk again. Repeat. •Don’t bend your knees. Keep your back straight. •Do 3 sets of 12 reps. ** TIPS TO KEEP YOUR METABOLISM RATE UP ** ¦Drink 2 bottles of water between 9 to 5. ¦Keep munching on low-fat snacks like nuts and fruits, every two hours. ¦Have a light lunch or break it up into 3 small meals. ¦Fetch water from the water cooler. ¦Chat up with a co-worker on the next floor. ¦Walk up to colleagues instead of sending mails and memos. ¦Take the stairs, not the lift! ¦Take a 10 minute walk post lunch and an evening snack. ¦You can even try out some yoga postures at your desk. ¦Remember, do not exercise for up to 1 hr after a meal. Any exercises that involve lifting weights and which stretch your muscles are an ideal way to keep your metabolism rate elevated for a longer time. Though cardio provides instant increase in metabolism rate and burns fat, slow and intense muscle training exercises build muscle mass which helps burn fat over the long run and has lasting duration. Just ensure that you are performing these exercises with full devotion and at a greatly reduced pace for maximum benefits. Also, if you stay physically idle all day long, there will be no major movement in muscles and no energy will be spent so your body will be clued into not to carry out any energy producing activities and shuts down. This is really bad news for your metabolism rate that remains low throughout the day. It can gradually lead to cardiovascular diseases, high cholesterol, diabetes and obesity over the years. I am not saying that you stop your workouts but you need to do your office exercises too.
Read Less
|
https://www.hkphysio.in/exercises-while-sitting-at-your-computer/ |
| 7 |
2021-02-07 19:16:52 |
Varicose Vains and Physiotherapy Treatment!!! |
** What Are Varicose Veins? ** Varicose veins are enlarged, twisted, painful superficial veins resul
Read More
ting from poorly functioning valves. Varicose veins are common. They mostly affect women. Varicose veins are also called varicosity and varicosis. In severe cases, varicose veins can lead to skin changes resulting in eczema, pigmentation, and ulceration or bleeding. Varicose veins can be aggravated by: pregnancy, menopause, obesity, aging of the tissues, and the use of birth control pills and hormonal therapy. ** What Causes Varicose Veins? ** In normal veins, valves in the vein keep blood moving forward toward the heart. With varicose veins, the valves do not function properly, allowing blood to remain in the vein. When the blood remains in the vein, the vein enlarges. The most common causes of varicose veins are: defective valves, thrombophlebitis, and pregnancy. Prolonged standing and increased pressure within the abdomen may increase the risk of developing varicose veins or worsen the veins if they are already varicose. ** Symptoms Of Varicose Veins ** Some of the symptoms are: list of 7 items • Pain in the legs: fullness, heaviness, aching • Visible, enlarged veins • Mild swelling of ankles • Bulging veins • Veins that have a rope-like appearance • Skin at the ankle discolored brown • Skin ulcers near the ankle ** Can Varicose Veins Be Prevented? ** You can reduce your risk of developing varicose veins. The most common ways to avoid varicose veins is to avoid prolonged standing. and do regular exercises. *** HK Physio Clinic Treatment Protocol*** Regular physical activity can reduce your chances of developing varicose veins. And if you’re already living with varicose veins, exercise may ease your symptoms and keep your condition from progressing. Exercise alone isn’t always enough to prevent or treat varicose veins but some physical activities can make a big difference. * Does Exercise Really Help With Varicose Veins? * Many people are curious about the relationship between exercise and varicose veins. There’s no foolproof method for preventing varicose veins, but keeping physically active can reduce your risk. (i) Regular exercise improves circulation in your legs and keeps the blood pumping. Staying active can also help you maintain a healthy weight, which may prevent weight-related vascular issues. If you already have varicose veins, exercise may ease your symptoms. People with varicose veins often report that their legs feel swollen, itchy, or heavy. (ii) Regular exercise increases blood circulation and can help lessen these symptoms. * Is Exercise Safe for Me?* Most forms of exercise are healthy and beneficial, but not all activities are safe for everyone. If you have any doubt about whether the physical activities below are safe for you, ask your doctor or contact HKPhysio. If you’re pregnant, be sure to talk to your obstetrician before starting a new exercise regimen. Even if you’re in good health, always listen to your body. If any activity becomes painful or if you feel dizzy, stop immediately and consult a doctor. * How To Prevent Varicose Veins Through Exercise* Many doctors recommend at least 30 minutes of physical activity a day. (iv) If necessary, you can break that time up and exercise for 10 minutes, three times a day. A. Walking Walking is highly beneficial and usually safe for people of all ages and fitness levels. Regular walks can help you lose weight, maintain a healthy blood pressure, and strengthen your bones and muscles. B. Bicycling Bicycling is a low-impact exercise. Like walking, it can increase circulation while still protecting your joints. Regular cycling can strengthen your calf muscles and promote healthy blood flow. Both traditional and stationary bikes can be used. If you don’t have access to a bicycle, you can still stretch your leg muscles by lying on your back, drawing your knees toward your chest, and making a pedaling motion with your legs. C. Leg lifts Leg lifts are simple stretches that don’t require any special equipment. Begin by lying flat on your back. Lift one leg at a time. Hold your leg in the air for a few seconds before alternating legs. This exercise can help stretch muscles in your legs. Many people also practice leg lifts while standing. Besides stretching your muscles and improving circulation, this exercise can increase flexibility in your muscles. (v) Hold onto a stable object like a chair and extend one leg in front of you. Hold this position for a few seconds, and then alternate legs. D. Lunges lunges for varicose veins Lunges work many different muscle groups in your feet and calves. When these muscles are strong and healthy, they can help keep blood flowing in the right direction. Begin by standing with your feet slightly apart. Step forward and bend your knee. Be sure to keep your knee directly above your ankle. Hold the lunge for a few seconds, then straighten up and switch legs. E. Rocking feet Stretching out the muscles in your feet also helps improve muscle strength and circulation. Begin by resting your weight on the ball of your feet for a few seconds, then lower the heel. Next, rest your weight on your heel and lift the ball of your foot. You can perform this stretch while standing or sitting. If you’re standing, be sure to hold onto a stable object for balance. F. Elevate your legs elevating feet Raising your legs can help relieve swollen or achy legs caused by backed-up blood flow. Begin by lying on your back on the floor or on your bed. Next, raise your legs straight up in the air. If necessary, prop them against the wall. Hold this position for a few minutes and then lower your legs to the ground. Repeat as necessary. * When Exercise Isn’t Enough For Symptomatic Relief Of Varicose Veins * Exercise can often provide significant relief from painful varicose vein symptoms, but physical activity alone isn’t always enough to resolve your symptoms. Varicose veins can develop even if you’re physically active and can progress despite a regular exercise regimen. Stay Healthy, Stay Safe
Read Less
|
https://www.hkphysio.in/varicose-vains-and-physiotherapy-treatment/ |
| 6 |
2021-01-24 22:33:17 |
How To Maintain Good Posture While Cycling |
Hello Readers, I came across few cyclists and felt that this article might be useful to them. worth
Read More
to read till end, useful to you, or your cyclist friend. There are some cyclists that make riding look effortless and smooth. Although it may come naturally to some, it takes time and practice to achieve that gliding look, but it’s not just for professionals! If you understand the basics of how your muscles are working, both for and against you, then you can ensure you stay balanced and relaxed in the saddle. Maintaining proper cycling posture is important to not only your efficiency, but to prevent injury. There is no “correct cycling posture” that is right for everyone. We are all built differently, so what will work for some won’t for others, but there are some general rules to go by. After ensuring your bike is fit to you and your riding style properly, then it’s time to start thinking about what proper cycling posture looks like for you. ** Cycling Posture Why is cycling posture important? Being as efficient as possible is the easiest way to go faster while spending less energy, sound good? The first thing you want to focus on is staying as relaxed and stress-free as possible, tension is the enemy! Many cyclists will slowly tense up over the course of a ride, not only compromising efficiency, but demanding more than is necessary from their bodies. Letting go of that tension and relaxing into a natural position will work to: .. Increase efficiency .. Keep you comfortable .. Improve bike handling .. Easier breathing .. Prevent injury ** What does proper cycling posture look like?** As stated above, this will look different for everyone, but here are some things to keep in mind: Keep your shoulders relaxed Many cyclists will find their shoulders slowly creeping up to their ears while riding, which puts unnecessary stress on your shoulders, neck, and back. This can also get in they way when you need to shoulder check or move your head around. You will actually stay more alert by keeping you shoulders down and relaxed. Bend your elbows Riding with locked out elbows will make for a rough ride, so adding a slight bend will act as suspension and keep any bumps on the road from tossing you overboard. Keep your elbows tucked into your sides rather that out like wings. This will reduce the stress on your shoulders, and also result in less pressure on your hands and wrists (your wrists should NOT be bent). Maintain a neutral spine Left: Too straight, putting tension in the lower back, Center: Correct posture with core engaged and back relaxed, Right: Core unengaged and rounded spine. You want your back to be relatively straight, but not locked or tensed into a line. The most common mistake is letting the back round outward, which can cause all sorts of issues over time. The best way to ensure you are keeping your back straight enough is to keep your core engaged. If your abs are just taking a free ride, your back will inevitable round out, putting pressure on your hands, shoulders, and crotch (which can be super painful). Keep your knees in line with your foot You do not want your knees to bow outward at any point during the pedal stroke. Not only is this incredible inefficient, but it will cause some painful knee issues. So, focus on keeping your knee in line with and over the ball of your foot as you ride. ** How to improve your cycling position** If you think you are struggling with any of these aspects, it is worth taking the time to correct what you can to ensure you are comfortable and efficient on the bike. Proper bike fit First things first, everything has to be in the right spot to even make it possible for you to maintain proper posture cycling. If you’re not sure your bike is the right fit, or isn’t adjusted to you, then it’s worth looking into having a professional bike fit. Think about it Pay attention to your body when you’re on the bike. Where do you feel tension? In what ways is your body out of alignment or its natural range of motion? Focus on relaxing your muscles and breathing, and think about each aspect of your posture piece by piece. Stay flexible Flexibility, or rather inflexibility, can lead to unbalance in the body and even cause the body’s structure to move out of alignment. If you are not flexible enough to hold proper posture over the course of a ride, then you need to work on increasing your flexibility through stretching and strength training exercises. Stretch It is important to have a healthy range of motion and flexibility to move freely and efficiently. Stretching can aid in aligning the thick and thin muscles back into their ordered state after movement, as well as remove the lactic acid buildup that causes soreness. Regular stretching will also increase your flexibility, making that aerodynamic position more attainable. Strength Training The facilitated (overworked) muscles, like the quadraceps and lower back, do not need strengthening but stretching. Instead, it is the inhibited muscles that benefit most from strength training – the abdominals and gluteals. Because the core needs to be engaged to stabilize your spine and the movement of your legs, strengthening it off the bike is important. I hope cycling tips will be helpful to you.
Read Less
|
https://www.hkphysio.in/how-to-maintain-good-posture-while-cycling/ |
