Tag: Vertebral column

Stand Tall with Posture-Perfecting Move

Post author By Mukul
Post date May 26, 2010
No Comments on Stand Tall with Posture-Perfecting Move

Improve your balance with exercise that engages arms, legs.

One of the keys to good posture is core balance. With this simple move, you can improve your muscular balance so you’ll stand taller, with your weight evenly distributed over both legs.

Start on all fours with your hands below your shoulders and your knees directly under your hips. Pull your ribcage and navel in toward the spine as you use your abdominals to “brace” the spine. Slowly shift your weight onto your right leg as you straighten and lift your left leg behind you. Reach out through your left heel, keeping your shoulders, hips and knee facing the floor. Pause for two breaths.

Keep your gaze steady and your left leg lifted as you slowly shift your weight onto your left arm. Stretch your right arm out in front of you, palm facing inward and your upper arm near the side of your head. Focus on keeping your hips and shoulders parallel to the floor. Work toward getting your extended leg and arm at the same height. Pause for three breaths. Lower your arm and leg, then repeat on the other side.

Source : Los Angeles Times

Tags Health, Human abdomen, Knee, Los Angeles Times, Rib, Shopping, United States, Vertebral column

Exercise

Seated Twist

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In seated twists like this one, it’s important to sit up tall and focus on lengthening your spine before you begin to twist. Done correctly, spinal twists increase circulation and build strength and flexibility in your back muscles. But you must be warmed up properly before you perform them.
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STEP-1. Sit on the floor with both legs straight in front of you. Bend your left knee and place your left foot flat on the floor in front of your left sitting bone. Bend your left elbow and place it on the inside of your left knee with your fingertips pointing upward. Place your right fingertips on the floor behind you to help you sit upright. Inhale, lengthen your spine, extending through the crown of your head. On an exhale, rotate your ribcage, chest, shoulders and head to the right – don’t allow your left knee to flare out to the left (keep it pointed up to the ceiling). Pause for three full breaths.

STEP-2. When you’re ready to intensify this twist, wrap your left arm around and behind your left leg and move your right hand to grasp the fingers of your left hand. Keep your shoulders relaxed and press down with your left foot as you continue to lift up through the crown of your head. Stay here for three to six deep, full breaths, then slowly release and repeat on the other side.

Source:Los Angeles Times

Tags Elbow, Foot, Health, Los Angeles Times, Muscle, Rib, Sitting, Vertebral column

Health Problems & Solutions

How to Prevent Lower Back Pain

Post author By Mukul
Post date March 31, 2010
No Comments on How to Prevent Lower Back Pain

Back pain affects about 8 out of 10 people. But there are many steps you can take to avoid it. One of the best things you can do to prevent back pain is to exercise regularly and keep your back and abdominal muscles strong.
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Here are some quick pointers to prevent back problems: – CLICK & SEE THE PICTURES

•Always stretch before any strenuous physical activity (in fact it would be wise to engage in a regular stretching program like active isolated stretching, which is what I use every day)
•Don’t slouch when standing or sitting
•Sit in chairs or car seats with good lumbar support
•Switch sitting positions often and periodically walk around or gently stretch muscles to relieve tension
•Don’t bend over without supporting your back
•Wear comfortable, low-heeled shoes
•Sleep on your side to reduce any curve in your spine, and always sleep on a firm surface
•Lift with your legs, keeping your back straight
•Try to control your weight
•If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate .
Also, to keep your spine strong, as with all bones, you need to get enough vitamin D every day.

In most cases, it is not necessary to see a doctor for back pain because pain usually goes away with or without treatment. However, a trip to the doctor is a good idea if your pain is severe and doesn’t improve, or if you have pain after a fall or an injury.

It is important to see your doctor if you have pain along with any of the following problems: trouble urinating; weakness, pain or numbness in your legs; fever; or unintentional weight loss. Such symptoms could signal a serious problem that requires treatment soon.

CLICK & READ
You may click to see also:->

•5 Painful Facts You Need to Know
•7 Solid Health Tips That No Longer Apply
•Understanding the 10 Most Destructive Human Behaviors

Source : Live Science March 16, 2010

Health advice: lower-back pain (telegraph.co.uk)
How To Practise Yoga (findmeacure.com)

Tags Back pain, Conditions and Diseases, Health, Lumbar, Muscle, Musculoskeletal Disorders, Pain, Physical exercise, Sitting, Vertebral column, Weight loss

Exercise

Ab Crunches Get on a Roll

Post author By Mukul
Post date March 22, 2010
No Comments on Ab Crunches Get on a Roll

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Here’s a new way to spice up your basic abdominal crunches using a 36-inch round roller. This is a challenging exercise, so be patient if you find it difficult at first. And remember: It’s important to keep your shoulders and hips level throughout the entire move.

CLICK & SEE

STEP-1. Sit at one end of the roller, line up your spine on the roller and lie down on it. (Scoot down enough to make sure the back of your head rests on the roller.) Place your feet flat on the floor, shoulder-width apart, with your knees bent, toes facing forward. On an inhale, extend your arms straight behind you, elbows tight and thumbs facing the floor. Focus on maintaining your balance.

STEP-2. On an exhale, sweep your arms straight in front of your chest, fingers pointing toward your feet. Simultaneously raise your right foot, contract your abdominals and roll your head, shoulders and chest off the roller. Pause for two seconds while pressing your mid-back down against the roller. Slowly return to the start position with your arms overhead. Repeat, raising your left foot off the floor. Continue to alternate legs for eight to 12 repetitions.

Source: Los Angeles Times

Tags Abdominal pain, California, California Department of Fish and Wildlife, Cougar, Counties, Crunch, Foot, Friday (1995 film), Hematuria, Instagram, Kidney, Kidney stone, Los Angeles, Los Angeles Times, Mobile home, United States, Vertebral column

Yoga

How To Practise Yoga

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Yoga (asana)is an ancient eastern exercise that is valuable in today’s fast paced society. Yoga is more than a simple workout regime, but rather it is a holistic method of exercise that serves to rejuvenate the body. Weight loss, stress relief, and emotional stability are often experienced by dilligent practitioners.

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Yoga is very similar to stretching and is usually performed in a series of movements. The neck, the spine, and the legs are the three basic concentrations of movement in the performance of Yoga. Performed in this succession, they will render the practitioner fit and exhuberant. The neck twist is easily performed at any time during the day, by simply turning the head to either side, and relaxing the neck muscles. There may be a gentle cracking of the neck in this exercise. The neck should by no means be forced in this exercise, rather it should simply be left to fall in to position. This position should be held for a count of ten, before the head is switched to the other side. This exercise serves to bring blood flow to the brain, and ready the body for the important stretching of the spine.

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There is an old sanskrit saying that “He who has a flexible spine, has a healthy life”. Indeed, the spine is important to the wellness of the individual, as it serves to relay messages from the brain to the body. There are two simple exercises, which will aid in the flexibility of the spine. The “cobra” is performed by laying flat upon the floor, and gradually pushing upwards with the hands, so that the back is upright, (or near upright), while the legs and pelvis are flat upon the ground. This is a suitable vertical stretch of the spine. The “cross over”, is performed by sitting upright, placing one leg over the other with the “over” leg bent at the knee, and twisting around away from the over leg, using the arm for torque. This is a suitable horizontal stretch. The leg stretch is performed by sitting upright, with legs out straight, and bending the waste, so as to strive towards touching your toes. There should be a slight burning sensation in the calves, and or hamstrings; you should adjust the length between the feet, so as to stretch various parts of the legs.

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Practiced in this sequence, of neck, spine, and leg exercises, yoga should impart a wonderful feeling and a general improvement in overall health. Yoga, together with a healthy vegetable and whole grain based diet, should serve to improve anybodys’ quality of life.

Source:Yoga.Com: Jan.29. 2010