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Exercise

Stretch Back Over a Roller to Boost Your abs

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This move is a great way to increase your range of motion and intensify your abdominal training. Simply place a foam roller under your shoulder blades to allow your chest to fully open during the downward phase. Remember to use a smooth fluid motion to avoid moving the roller out of position.

1. Sit on a padded surface or a mat, with the roller positioned behind your mid-back (it should end up just below your shoulder blades). Put your feet flat on the floor; place your hands behind your head with your elbows pointed to the sides.
2. Keeping your head supported with your hands, slowly lower your head, neck and shoulders to the floor while slightly arching your back over the roller. On an exhale, contract your abdominal muscles and curl your upper body forward. Focus on compressing your navel in toward your spine. Pause for two seconds, holding the peak of the curl. Do 12 to 16 reps, rest for 20 seconds and repeat.

Source: Los Angeles Times

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Exercise

Hands Free of Stress

If you’re one of those people who sits in front of a computer for hours, typing away, try this simple yet effective way to release tension in your forearms, wrists and fingers. Make a habit of taking breaks throughout the day to perform this exercise. When your hands and arms are relaxed, you’ll feel less stress in your neck and shoulders.

STEP-1. Sitting in your chair, back away from your desk and bend your arms to a 90-degree angle, bringing your elbows close to your waist. With forearms parallel to the ground, tuck your fingers in and squeeze each of your hands as tight as possible. Hold for 5 seconds.

 

STEP-2. Open your hands as wide as possible, spreading your fingers apart. Flex your wrists by moving your fingers up and back, simultaneously pushing your wrists forward. Hold for 5 seconds, trying to keep your hands fully stretched. Repeat this move three times — and remember to do the exercise 5 or 6 times a day.

Source: Los Angeles Times

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Exercise Yoga

Yoga Move Builds Core and Arm Strength

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Here’s a fun yoga exercise that will build strength and flexibility in your core muscles and arms. Prepare your body for this move by starting on all fours, rounding your spine and pushing your navel up to the spine. Hold this cat stretch for a few seconds, then practice the following exercise.

………………………
STEP- 1. Bring your feet together, bend your knees and lower your hips. Place your hands on the ground, shoulder-width apart, and move your knees to the outer sides of your upper arms.

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STEP-2. Press your hands firmly into the ground, pull your navel to your spine (like you did in the cat stretch) and let your buttocks drop down. Now slowly tilt forward and lift your feet off the floor, bringing the inner edges of your feet together. Don’t let your buttocks rise up; instead, pull up your knees and feet. Balance in this position for 3 to 6 seconds, then come down and repeat two more times.

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Source: Los Angeles Times

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News on Health & Science

Less Carbs Slow Prostate Tumour Growth

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Cutting down on carbohydrates may slow prostate tumour growth, according to a study conducted on animals.

“Researchers believe that insulin and insulin-like growth factor contribute to the proliferation of

prostate cancer,” said Stephen Freedland, urologist at the Duke Prostate Centre and lead investigator on this study.

“Previous work here and elsewhere has shown that a diet light in carbohydrates could slow tumour growth. But the animals in those studies also lost weight and because we know that weight loss can restrict the amount of energy feeding tumours. We weren’t able to tell just how big an impact the pure carbohydrate restriction was having until now,” Freedland added.

Animals in the study were fed one of three diets: a very high fat/no carbohydrate diet, a low-fat/high carbohydrate diet and a high fat/moderate-carbohydrate diet, which is most similar to the diet most Americans eat, Freedland said.

They were then injected with prostate tumours at the same time.

“The mice that were fed a no-carbohydrate diet experienced a 40-50 percent prolonged survival over the other mice,” Freedland said.

Mice on the no-carbohydrate diet consumed more calories in order to keep body weights consistent with mice on the other study arms. “We found that carbohydrate restriction without energy restriction – or weight loss – does indeed result in tumour growth delay,” he said.

Patients are likely to be recruited by Duke and California (Los Angeles) Universities, for further clinical trials within a few weeks, said a Duke release.

Sources: The Times Of India

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Exercise

Exercise Tubing for Resistance Training

If you travel and need a convenient way to exercise without packing dumbbells, exercise tubing is an excellent alternative for creating resistance. With this one move, you’ll be able to train multiple muscles in your upper and lower body at the same time.

STEP-1. Grasp the handles at each end of the rubber tubing. Place your feet on the tubing as an anchor. Be sure your feet are shoulder-width apart, toes pointing forward, feet parallel to each other. Lower your arms by your sides. Inhale, lift your chest, and firm your abdominals in toward your spine.


STEP-2. On an exhalation, sit back into your heels, bend your knees and lower your hips into a squat position. Simultaneously, squeeze the muscles in the front of your upper arms (biceps) and bend your elbows, bringing your hands toward your chest. Keep your elbows down and hold the tubing taut for 2 seconds. Release by slowly lowering your arms (be sure not to let the tubing snap back quickly) and straighten your legs. Repeat eight to 12 times.

Sources: Los Angeles Times

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