Tag: Human back

Roller Puts the Work in the Abs

Post author By Mukul
Post date April 3, 2010
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You’ll feel this exercise more in the abdominal muscles — and less in the hip flexors — by gripping a roller with the backs of your thighs. That’s because recruiting the backs of your legs will prevent you from overworking the front of your legs and hips. The result is an intense workout for your abs.

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Lie on a mat or a padded surface. Cross your ankles and hug a 36-inch roller by squeezing your heels toward your hips. (Hold the roller behind your ankles, not behind your knees.) Place your hands behind your head. Inhale.

On an exhale, contract your abdominals and, without dropping the roller, raise your tailbone and hips slightly off the floor. Simultaneously roll your head, shoulders and upper back off the floor, moving your body into a tight ball. Pause at the peak of the contraction, then slowly release down to the starting position. Repeat 12 to 16 times. Rest, change the cross of your legs and repeat for another set.

Source : Los Angeles Times

Tags AAA battery, Abdomen, Abdominal exercise, Abdominal obesity, Academy Award, Counties, Hip, Hip flexors, Human abdomen, Human back, Los Angeles Times, Muscle, Physical exercise, Rectus abdominis muscle, Thigh, United States

Exercise

Sitting into the Back Stretch

Post author By Mukul
Post date March 19, 2010
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Here’s a nice stretch for your middle and lower back that fits easily into your workday. Just move your chair away from the desk and give it a try whenever your back feels tight or stiff. This move is also a great way to release tension in your neck and shoulders.

……………..CLICK & SEE

STEP-1.
Sit all the way to the back of a sturdy chair (not a rolling one). Place your feet shoulder-width apart with your ankles below your knees, feet flat on the floor. Bend forward at the hips, bringing your chest and ribcage in between your inner thighs. Reach your arms in front of you, with your hands on the floor, looking down between your feet. Pause and feel the stretch in your middle and lower back.

STEP-2.
Once you feel comfortable with the stretch, reach your hands behind your feet and grasp the front legs of the chair. Aim the crown of your head forward away from the chair as you engage your upper back muscles and slide your shoulders down away from your ears. Pull your torso closer to the floor to feel a deeper stretch. Hold for three to six complete breaths, release your hands and slowly sit upright to come out of the stretch.

Source: Los Angeles Times

Tags Ankle, Associated Press, Chest, Colby Lewis, Derek Holland, Earned run average, Foot, Human back, Los Angeles Times, Neck, Ross Detwiler, San Francisco Giants, St. Louis, Texas Rangers (baseball), Thigh, United States, Washington Nationals, Yu Darvish

Exercise

Using a Chair Can Help Abdominal Crunches

Post author By Mukul
Post date March 17, 2010
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Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You’ll find that it’s a comfortable way to focus on contracting your abs without feeling pressure on your back.

…………...…CLICK & SEE

STEP-1. Place an open-back chair or bench on a flat, padded surface and lie down in front of it. Place your lower legs on the seat of the chair with your feet hanging off the back end of the seat. Scoot in so your hips are close to the chair. Place your hands behind your head with your elbows pointed out to the sides. Inhale, allowing your abdomen and rib cage to rise slightly.

STEP-2. On an exhale, push your back firmly against the floor as you contract your abdominal muscles to raise your chest, shoulders and head off the floor. Pause for two seconds with the front of your ribs and navel pressed toward the floor. Remember to rest your head in your hands so your neck and shoulders can stay relaxed. Lower and repeat 15 to 20 reps. Rest 20 seconds and repeat another set.

Source: Los Angeles Times

Tags AAA battery, Abdomen, Abdominal exercise, Body weight, Chair, Chest, Crunch, Hip flexors, Human abdomen, Human back, Human rib cage, Los Angeles Times, Muscle, Neck, Physical exercise, Rectus abdominis muscle, Strength training, United States

Exercise

A Simple Stretch Loosens Back, Legs

Post author By Mukul
Post date March 15, 2010
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Here is a very easy, yet amazing stretch that you can do anytime your back and legs feel tight. You’ll need a sturdy chair or, if you’re outside, you can use a park bench or even a small wall.
..…...CLICK & SEE
STEP-1.Stand in front of a chair or bench with your shoulders, hips and toes facing the chair. Inhale, shift your weight to your left leg and place your right foot flat on the seat of the chair. Make sure that your right heel is below your right knee. On an exhale, twist your rib cage, chest and shoulders to the right as far as possible. Check that your hips, knees and toes are still facing the chair. Reach your right hand out at shoulder level, palm facing out, thumb turned up. Place your left hand on your left outer thigh and gently press against it to increase the stretch in your spine. Gaze over your right shoulder while holding this position for three complete breaths. Return to the center and repeat on the other side.

STEP-2. Stand in front of a chair or short wall that comes to about hip level. Inhale, shift your weight to your left leg and place your right heel on the backrest of the chair or on top of the wall. On an exhale, twist your ribcage, chest and shoulders to the right as far as possible. Check that your hips, knees and toes are still facing the wall or chair. Reach your right hand out at shoulder level, palm facing out, thumb turned up. Place your left hand on your left outer leg and gently press against it to increase the stretch in your spine. Gaze over your right shoulder while holding this position for three complete breaths. Return to the center and repeat on the other side.

Source: Los Angeles Times

Tags Chair, Health, Human back, Human rib cage, Knee, Los Angeles Times, Thigh, Vertebral column

Yoga

Yoga to Beat Everyday Pressure

Post author By Mukul
Post date December 13, 2009
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Yoga can relax your mind and body, ease stiff joints and muscles and make you feel good. It can also tone up your body and help you look great.

…………..click to see

Yoga trainer Yogesh Chavan prescribes the following asanas to handle everyday pressures on the body…

Jalandhar Shuddhi Kriya
Under pressure, lactic acid accumulates around our neck. Exercising it frees up the nervous system since all the nerves branch out from the base of the neck.

Rotate your neck clock-wise and then anti-clockwise. Sit cross-legged on the floor. Drop the neck forward, chin should touch the chest, roll your face to your left, then drop your head back, roll to the right and come back to the starting position. Repeat in anti-clockwise. Repeat five to six times in each direction.

To relieve tired collar muscles, rest your hands on your thighs and roll your shoulders front to back and then back to front. Repeat five to six times.

Jathar Parivartanasan
The lower back feels the strain if you are on your feet, or sitting in the same posture for too long. Twisting it flexes the spine. Lie on your back and pull your knees up. Drop your knees to the left such that the left knee touches the floor and the right thigh and knee rests on it. Twist your head to your right side and your hands should be near your ears, and your mouth should be as if you’ve just yawned. Hold for a count of seven and then change directions. Repeat three times for each side. Then sit up for a short session of Pranayam

Pressure Point
The energy regeneration point is located on the middle of the inside of the right forearm. Press, roll and pump it with your left thumb to energise it.