Fascia fitness to reduce back and injuries pain!

I’ve heard a lot about fascia fitness can this help me reduce my back and leg injuries from playing tennis and golf?


If you are fascinated with the role of fascia in fitness training to help reduce back and leg pain, the following questions lead to new information:

fascia fitness

  • There are ten times more sensory nerve endings in your fascia than in your muscles; hence, how do we aim proprioceptive stimulation at the fascia as well as the muscles?
  • Majority injuries are connective-tissue (fascia) injuries, not muscular injuries that we are so use to, so how do we excellently train to prevent and repair damage and build resilience and elasticity into the system?
  • Conventional anatomy texts of the muscles and fascia are inexact, based on a fundamental misinterpretation of our movement function—so how can we work with our fascia altogether, as the “organ system of stability”?

Intentionally or unintentionally, you have been working with fascia for your whole movement career—it is inevitable. Now, however, new research is reinforcing the significance of fascia and other connective tissue in functional training.

Research into the fascia fitness upsets both our long-established beliefs and some of our new favorites as well. The evidence all points to a new reflection within overall fitness for life—hence the term fascia fitness.

Most tennis players carry out movements that put a strain on the spine when playing tennis which include movements of stretching the back too much when serving, stopping constantly and starting, as well as vigorous twisting of the spine when executing the blow.

A tennis coach or physiotherapist can show you different warm up exercise that can help reduce stress on your back. For instance:

  • Bending your knees.
  • Keeping your abdominal muscles tense can reduce tension in your spine. Ask about the best ways to serve (pull out) to avoid overextending the lumbar region.

Before playing, always warm up and stretch the muscles of your legs and lower back. Learn exercises that strengthen the trunk muscles deep in the abdomen and pelvis, which support the spine.

As a golf player, golf swing requires vigorous rotation of the spine, and this puts a strain on muscles, ligaments, joints and spinal discs.

Suggestions to remove tension from your back include:

  • Ask your physical therapist about the most excellent posture and technique for your shot.
  • Warm up and stretch the muscles of your back and upper legs before beginning a round.
  • Crouch with your knees when you pick up the golf ball.
  • When in the field, use a cart to load your golf bag. ‘You can also drive a golf cart.

Here is a quick fascia fitness exercise you can do to help reduce injuries to your back and legs:

Lie face down on a towel with arms out in front of you in a V shape and feet separated. Press into your palms and draw the shoulder blades down and then do it jointly. Bending your elbows in, use your back muscles to glide your body forward and lift your chest.

Doing eight reps will help reduce the pain from injuries sustained from playing golf and tennis.

To read more please check out: www.natestretchandmore.com

Fascia fitness to reduce back and injuries pain!

How Does Blood Sugar Affect The Blood Pressure?

High blood sugar is widespread. Across the globe, millions of people have this chronic condition. According to the WHO 80% of those who died from this condition comes from the low and middle-income family. In the US, according to the CDC’s 2014 reports, there are at least 29 million people diagnosed with diabetes with eight million undiagnosed.

A look at diabetes

Diabetes is caused by the inability of the body to produce insulin or there is an insufficient insulin produced. At the onset, diet modification and exercise are the immediate intervention to avoid the risk of diabetes. Consistency in the change in lifestyle habits, which include the diet and regular exercise lowers the chance of the health risks associated with diabetes.

Further, diabetes is chronic in nature and there is no cure for this condition. These interventions are purely to control the upsurge of sugar in the blood.

Diabetes and High Blood Pressure

What does diabetes do with high blood pressure? The two are harmonious because the effects of excessive blood sugar in the body result to damage to the arteries. This can lead to atherosclerosis or the hardening of the arteries. When the arteries, where the blood flows freely, are compromised, the blood pressure shoots up. This is how the body compensates, in order for the blood, oxygen and the nutrients get to the rest of the organs.

How To Control High Blood Sugar                               

To lower the risk of the possible complication of high blood sugar – like high blood pressure, exercise, diet and living a healthy lifestyle can help control the condition.

Aerobic exercise, is one of the physical activities that can stretch the collagen fibers of the arteries, according to Dr. Kenneth M. Madden, as quoted in the Healthline website. Alternatively, brisk walking for at least 30 minutes a day, makes the heart healthy.

Diet is the core in the sugar control. Carbohydrate intake is one of the factors that can lead to the increase of blood glucose. In this regard,  moderate intake of carbohydrates, is critical to attain a normal level of blood sugar. In addition, fat substitution and eating more whole food, fresh and green vegetables, should be daily, and present in every meal. Eating more fruit, less sodium and by eating smaller meals, but frequent in nature are also good for the heart and for the control of blood sugar.

Diabetes is responsible for many deaths across all ages. Nevertheless, given all the information about this condition and the food choices, exercise and discipline, the statistics, in terms of prevalence, mortality and morbidity are anticipated to go down.

To Read more about fitness please refer: http://www.natestretchandmore.com

How Does Blood Sugar Affect The Blood Pressure?

My knees hurt, but I need to do leg exercise, help!

Too often, a set of lousy knees can get in the method for a “decent execution” in the rec center on leg day. I generally hear the exemplary line, “My muscles are sufficiently strong to lift it, but my joints can’t take it.” Even more regrettable, egocentric conduct coupled by social weight makes a lifter attempt to work through the pain, which is never a smart thought.

As I would like to think, the most widely recognized joints that get no affection are the knees. They’re required in any significant lower body movement, and not at all like the shoulders, they’re in charge of less scope of motion, making their susceptibility to harm that much higher.

Legs Exercise

Although jumps and squats do great things to our thighs, our knees . . . not to such an extent! In case you’re stressed over extra strain on your knees from weight training or basically want a couple of alternatives to these fundamental moves, here a couple exercises that will do just that. Without letting your backside free, exercises like step-ups and leg presses are gentler on the knee yet still work similar muscles. Consider some of our favorite moves underneath and give your workout a leg up the next time you hit the exercise center — after all, you just have one set of knees!

Leg Presses: A great alternatives to squats, leg pushes on the machine work the real muscles of the leg in an extremely controlled way. Ensure you start with your knees at a 90-degree point, or greater, and just utilize a high resistance if your knees are without damage.

Step-ups: Step-ups work a lot of indistinguishable muscles from jumps but on the grounds that you are stepping up onto a crate or platform, you can control how profoundly you twist your knee, in light of the height of the platform, to better protect the joint. Additionally, since your foot is stationary at the start the exercise, the knee joint is more stable as you put weight on your leg. Not just do they effectively work your legs and glutes, step-ups offer a cardio component, too!

Reverse rushes: Reverse thrusts are more secure on the knees in light of the fact that the front leg is planted, permitting you to monitor your alignment as you step back. They are likewise a decent approach to complement all the forward movements of everyday life.

Deadlifts: If at first, you think muscle head at listening to this exercise, think once more. Like squats and rushes, deadlifts are an effective move for your lower body, particularly your glutes, hamstrings, and quads. Since your feet are completely planted on the ground, your knees stay stable as your twist your torso forward, and drawing in the center will likewise take weight off the joints in your legs. Remember this manual for deadlifts before your next workout.

Lying hamstring twists: Using an exercise ball is a great approach to switch up your routine while protecting your knees. With lying hamstring twists, you target the butt and hamstrings without putting significant weight on the knees. This is likewise a great move for center stability and adjust.

Keep in mind, while these exercises do take a portion of the strain off your knees, they don’t let them completely let them free. On the off chance that you are having significant knee pain, take legitimate precautions by visiting your doctoring and taking the essential rest expected to recuperate.

For more information please refer: http://www.natestretchandmore.com

My knees hurt, but I need to do leg exercise, help!

Fitness workout for you to feel soreness and fatigue.

Why active recovery helps to combat soreness and fatigue

After days or weeks of intense workout, it is normal for you to feel soreness and fatigue. These are the only side affects you have to endure to successfully achieve that body, posture or effect you want. Active recovery workout can be very helpful in combating muscle fatigue and soreness by creating motion and movements that are different from the ones that lead to soreness. It also helps you improve form, lower heart rate, and releases hormones. When done correctly, it can provide even better results compared to rest, massage and other methods.

combat soreness and fatigue

Active recovery can speed up muscle rebuilding

After a tough exercise routine, your muscle fibers are broken down, and you need some activity to rebuild and heal. Choosing active recovery is a step in the right direction, better than rest and sleep that will take a longer time to bring results. But you have to do it right for it to work. Weight lifting and other activities that cause your heart beat to increase will do more harm than good to your body. The idea is to engage in light exercises that make you perform about 50% of your maximum heart rate. The exercise should also not exceed 30 minutes and must leave you feeling energized, and not tired or exhausted. This way, your muscle won’t get an overload, so it rebuilds and heal at a very short time.

Why active recovery is better than passive rest

The primary purpose of active recovery is to allow your body to heal and recover, not to build muscle. This is possible because, during active recovery exercise, your muscle protein synthesis increases. Whatever your intentions are, it is better to allow your muscle to heal itself, than to subject yourself to a never-ending system of exercise and recovery. Active recovery also helps to engage muscles that are tired, so they don’t get stiff.

It improves blood flow

Another way active recovery helps your muscle prevent soreness and fatigue is by improving lymph and blood circulation in your body. By getting a better supply of oxygen and nutrients, your muscle repairs and heal itself faster. Also, engaging in light exercise is an opportunity to improve your posture, develop better technique and improve your overall performance.

Active recovery exercises ideas

When practicing active recovery, you should bear in mind that your goal is to engage exercise that is not too hard but just enough to get your blood flowing. You should consider going rock climbing, which is a fun and yet rewarding activity. You can also try cross-country skiing, walk in the park, or stretching.  If you want to go cycling, make sure you don’t go beyond 75 minutes at a flat heat rate. Running is also a good idea if you plan not to go beyond 30 – 45 minutes.

Active recovery is the best way to go if you want your muscles to heal faster and avoid soreness and fatigue. You just have to do it right, making sure you don’t turn your day off into a full exercise routine.

To read more please follow: http://www.natestretchandmore.com

Fitness workout for you to feel soreness and fatigue.

Can stretching help an adult battle depression and other effects of aging?

When you are fighting with depression or anxiety or depression, then exercise often seems like the least thing in your thought or you want to perform. What many people do not understand is that exercise will make a huge difference to make you feel happy. Exercise is known to improve and prevent many health problems, including diabetes, arthritis and high blood pressure. Although there are exercise which may not really help you to fight depression.

Stretching tips

Exercise such as stretching is great for easing the symptoms of depression and anxiety. Stretching is a type of exercise that releases endorphins that tend to make you happier, confident, calmer as well as stronger. Stretching can actually ward off and also, prevent symptoms of depression than other types of psychotherapy. The problem is that people just felt stretching is doing warm up before the actual workout. Some researches on depression and exercise shows that the physical and psychological benefits of exercise improves mood and reduces anxiety.

A study published online in the Archives of Internal Medicine in 1999, divided 156 men and women depression patients/participants into three groups. One group participated in an aerobic exercise program, another group took the SSRI sertraline (Zoloft), and while the third group performed the both.

After the 16 weeks activities, depression had eased in all the participant in the three groups. Approximately 60%–70% of the people who participated in the study could no longer be classed as suffering major depression. The group scores based on two rating scales of depression were exactly the same. This implies that if you wish to fight depression without drugs, exercise may be an acceptable substitute for antidepressants.

Remember to keep in mind that the swiftest response occurred in the group that takes antidepressants. It can be very hard to stay focused and motivated to exercise when you’re depressed.

After the research was conducted, follow-up study found that exercise’s effects lasts longer than antidepressants. Researchers checked in with 133 of the original participant after 6 months the first study ended and found out that men and women who exercised regularly after completion of the study were less likely to relapse into depression and anxiety.

Depression can also have harmful effects on an older adult’s health in several ways. Depression is linked to eating habits that causes obesity which makes someone to age fast than his or her age mates. It can also cause a condition known as geriatric anorexia. Depression in older adults can make them experience memory loss and higher rates of insomnia.

For more information please refer: http://www.nathanielwilkins.com

Can stretching help an adult battle depression and other effects of aging?

How to Lose Weight ? Weight Management Program by Nate Wilkins

The festive mood is almost near. Have you made your health and fitness plans for the holidays, or should you? If you plan to lose, weight or maintain your current weight, now is the perfect time to start making a fitness plan. Your draft should not be too complex, but rather a SMART one. With this, your plan must be simple, attainable, realistic and time-bound.

During the holidays, according to the Cleveland Clinic website, most adults gain weight during the holidays. In the article published by the Nutrition and Metabolism website, it stated that an increase in the percentage of the body fats and mass was evident during the pre-Thanksgiving to post-New Year.

If you hate to have additional body fats in your body, it is wise to make a concrete plan beginning today.

A Realistic Health and Fitness Draft:

Yogad and Stretching

Stick to your diet plan– if you have your own diet plan already, and if it is working for you, then you do not need to scour the net for any diet fad. However, for those who are still trying to look for their diet-fit, start reading and researching now.

The internet has a plethora of information about diet, but be wary because not all diet suggestions offer a meaningful outcome. It is careful to read the expert’s view, a medical journal, and materials that provide evidence-based results.

Not a Cheat Day- holidays are not your cheat day, in fact, you need to work double to burn hundreds of calories each day. The reality is that during the holidays the corporate parties are everywhere. Friends are celebrating as well. The chances of consuming more are also high. The other factor is the weather, which leads to the next suggestion.

Do not be lazy – the cold weather is depressive, and it makes you feel lazy. Do not succumb to the temptation, go out and exercise. Alternatively, you can burn your calories at home with some easy to a follow-holiday fitness plan. There are the two-way lunge, tricep dips, standing row, or just the squat. There are so many choices when it comes to this type of workout, and you can easily refer to the steps and the repetitions online.

The quest for not getting fat during the holiday season is an uphill struggle. Temptations are like 360 degrees. It is seen in all corners, and the environment is too conducive to sleep or just being lazy. If you do not get a realistic goal and the discipline to act on it, you can expect two to five- pound increase when the holiday ends.

 For Join some more Fitness Accountability and Weight Management Program Please Refer : http://www.natestretchandmore.com


How to Lose Weight ? Weight Management Program by Nate Wilkins

How much stretching do you need per week?

Nathaniel Wilkins-with-fitness-learnerHow much stretching you need really depends on the individual and how flexible they are at the time. It is wise to prioritize your fitness/ wellness program
to stabile your body. The real deal is no matter how limber you are , you need to 
stretch, ever if it is for 10-15 minutes after a workout. Do dynamic stretching like leg swings and walking lunges without weights. If you are really tight stretching 30-40 minutes either in a class or with a Stretch coach, this can have a big impact. Stay fit for life.
Call me at 786-218-3 if you have question.

For Online Visit: www.natestretchandmore.com 

How much stretching do you need per week?