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Exercise

Roller Puts the Work in the Abs

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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

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Categories
Exercise

Using a Chair Can Help Abdominal Crunches

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.

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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

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Ailmemts & Remedies Health Problems & Solutions

Fixing Upper Back and Neck Pain

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Being too tight to stand and sit upright instead of slouching forward is common, even among people who stretch regularly. The reason is that they usually practice stretching forward, rarely stretching the front muscles by stretching back. In turn, holding your body bent forward instead of upright perpetuates tightness. To get the stretch in the front chest (pectoral) muscles that you need to stop the slouching-tightness cycle, use the photo for reference and try this:

1.Stand facing a wall. Bend one elbow out to the side and put the inside surface of that arm against the wall, as in the left-hand photo.

2.Turn your whole body and feet away from the wall, letting the wall brace your bent arm behind you,

3.If you are doing this stretch right, you will feel a nice stretch in the front of your chest.

4.Keep your shoulders down and relaxed. Breathe. Smile.

5.Hold a few seconds, breathe in, change arms, and breathe out while stretching the other side for a few seconds.

6.Now drop both arms and turn to stand with your back against the wall again. If you did this pectoral stretch right, standing straight with the back of your head touching the wall should now feel more natural and comfortable and no longer a strain.

7.When you walk away from the wall don’t slouch forward again out of habit. Hold the easy new healthy positioning for everything you do.

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Do the wall test and the pectoral stretch first thing every morning and several times every day to learn healthy positioning. Use this pectoral stretch instead of the stretch where you stand in a doorway or corner to stretch both arms at once, and instead of pulling your straight arm(s) behind you.

This pectoral stretch is one of two techniques to stop upper body tightness that prevents standing and moving in healthy ways. Remember that head and body position is voluntary. Hold your head up and shoulders back softly. By not letting your head hang forward all day, you will no longer need constant pills, adjustments, or treatments for pain. You will stop the cause.

Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.
Source: www.healthline.com