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!

The Secret To Successful Lower Back Stretches – Nathaniel Wilkins

One of the most common complaints among non-athletes and athletes, is the lower-back pain. There can be many reasons behind the discomfort. It can be due to diseases, worsening medical condition or physical injury related. How to ease the lower back part of the body is done by carefully evaluating the cause, the and the plan to resolve the pain issues.

6-Lower-Back-Stretches-to-Reduce-Pain - Nate Wilkins

For healthy persons having a back pain, perhaps the back muscles are causing the discomfort. One  known management for this is by doing some back stretches. Stretching in general, makes room for the muscle to move, relieves the pain and prevents muscle stiffness.

Practical Lower Back Stretches

Cobra stretch

The goal of  doing lower back stretches is to prevent muscle stiffness and pain and to do this; you can start doing lower back stretching at home with the famous cobra stretch.  This kind of stretching exercise is for both men and women to relieve the pain. To do this, you need to keep your legs together, assume a prone position and raise half of your body, putting the force on your back.

Lying lower back stretch

Opposite to this is the lying lower back stretch, wherein you assume as supine position and pulling your legs to the chest area and holding it for at least 30 minutes before letting go.

Fitness Ball

The fitness ball is perhaps one of the most popular lower back stretches for men. With an exercise ball, you can stretch your back by wrapping the ball around and do the stretching.

Pelvic thrust

Pelvic thrust is a good lower back stretching exercise that can relieve you with the pain. Lying flat on your back, you bend your legs while your knees near your hamstring. Start pushing your legs and thrust your pelvis. The more repetitions you will have the better.  Alternatively, you can put something heavy on your legs as you push and thrust your pelvis.

Leg Raise

This is a simple routine, which is good for mothers. The lying static leg raise involves at least a 20- minute leg raising on a chair. Lie on your back and raise your leg on a stool.  This can relieve you from a long day, and it can relax your body.

The muscles, ligaments the tendons can adhere when there are no physical activities involve. When these sticks to each other, this is where discomfort sets in. The pain in the pain can be unbearable depending on the severity of the adhesion or in the injury. By doing, a lower back stretches the lower-back muscles will be eased from the tension and stiffness.

 For more information please check out: http://www.natestretchandmore.com

 

 

The Secret To Successful Lower Back Stretches – Nathaniel Wilkins

Female Fitness Program for lose ‘Baby Fats’ After Pregnancy by Nathaniel Wilkins

The weight gain during pregnancy is primarily to provide sufficient accommodation of the baby. The fats also provide cushioning and protection of the neonate.  The total weight gain, during this period is roughly 30 pounds for women in their normal weight. At least seven pounds are for the protein, fats and the rest of the needed nutrients for the baby and the mother.

Fitness Exercise For lose Baby Fat

After pregnancy, these “baby fats” remains in the body, with the highest percentage in the lower abdomen where the uterus is located. How to lose the baby fats after pregnancy can be an uphill battle for some, while others find it easy.

Set a goal

Weight management starts with a concrete goal. When you have your priorities straight, working on your body is easier.  Right after pregnancy, your priority is your new role as a mother. This can be overwhelming, especially for a new mom. Postpartum blues may set-in, and your coping mechanism may urge to eat more. This is a normal phase that you have to go through, just don’t go on an official diet yet, but let this stage pass. When you have the full control of your daily activities, start your weight loss goal to get back to your pre-pregnancy body frame.

Breast Feeding                         

Nevertheless, while you are still contemplating on how to actualize your goal, do breastfeeding. According to research, women who breastfed their babies, for at least six months,  significantly lose fats in the triceps area, compared to women who did not breastfeed their babies. (http://ajcn.nutrition.org/content/58/2/162.short). Secondly, breastfeeding is healthy for your baby, as it boosts the baby’s immune system.

Start Moving

Depending on the nature of your delivery, you can start walking and start to sweat. Take the exercise a step at a time, until you do the yoga or Pilates.  These two types of exercises are good strengthening routines that can help you get back in shape. As you exercise, you can also do deep diaphragm breathing, then hold it as you inhale. This can trigger muscle contraction, burning the fats away.

Challenge Your Body

Sometimes, the demands of being a mom can overpower your will to get into shape. One approach is to challenge yourself. When you push for your exercise plans, calories are burned, resulting in weight loss.

There are a lot of options for you to get rid of the baby fats right after giving birth, but following each one can be difficult. Start with the basic, and take it one day at a time. You still have an important role to accomplish, and that is to provide care for your baby. Nevertheless, everything begins with the end in the mind.

For more information about Baby fats and Pregnancy fitness  Please Refer to Nathaniel Wilkins: http://www.natestretchandmore.com

Female Fitness Program for lose ‘Baby Fats’ After Pregnancy by Nathaniel Wilkins

Anti Cancer exercise programme by fitness expert Nate Wilkins

Exercise is one activity that over time has proven to be one of the most effective and safest way to manage diseases and maintain a healthy lifestyle. Exercise is so effective that in most cases, it has been proven to make greater and more visible positive impacts on the human body than drugs which can pose a greater risk to the user and further leave unwanted side effects like dizziness, nausea, weakness etc, even when used correctly.

Cancer is one of the most dangerous diseases in the world today and it has contributed in cutting short the lives of millions of people in different parts of the world. This predicament is felt most in third world nations where cancer treatment is either too expensive for a majority of the populace or the medical experts and equipments for treatment are not even available at all. Exercise is like a free drug, given to us by Mother Nature which can effectively checkmate the development of cancer cells in the body and help keep blood sugar at a safe level.

Exercise for Cancer Patient

In cases where individuals have already been diagnosed with cancer, exercise remains very relevant and can even prolong the life span of the sufferer. It has been discovered that individuals suffering from chronic diseases like cancer, risk aggravating the situation when they resort to resting excessively and avoid physical activities and so, experts have recommended several types of exercises for cancer patients which should be done at least 5 times in a week for a period of 30 minutes per session in order to prolong their lifespan and lead them towards a healthy lifestyle. A few of these exercises include cycling, running, taking walks, swimming and other aerobic exercises which could help improve anxiety, circulation of blood in the system and even sleep especially for people suffering from breast cancer. Other recommended exercises include yoga, stretching, slow upper body training, crunches, squats etc.

As helpful as exercise is to cancer patients, a number of factors can prevent cancer sufferers from performing physical activities. An example is chemotherapy, which is capable of weakening the bone marrow and negatively affecting red blood cell production in the body, leading to a drop in oxygen flow in the blood stream. It is therefore advisable to contact your doctor and a professional trainer who can work together in drawing up an exercise programme that you can safely work with without negatively affecting your health.

High intensity exercises can be very helpful to cancer patients but one notable danger in performing this type of exercise is that if sessions are too long, it could lead to dizziness and high level exertion which is detrimental to individuals suffering from chronic diseases. In order to avoid any health risk, cancer patients are advised to perform this type of exercise two or three times a week for a period of 20 minutes maximum while recovering at a slow rate. It is a notable fact that exercise is crucial to living a healthy life and by consistently involving in it, cancer patients are assured of a happier and safer lifestyle.

For Better Health and Fitness Tips Against Cancer Please Refer: http://www.natestretchandmore.com

Anti Cancer exercise programme by fitness expert Nate Wilkins

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!

Female fitness workout to get rid of bra fat – Nathaniel Wilkins

It is a fact that women of all bra sizes experience bra fat. If you are one of them, you might be wondering how to get rid of it. This article will help you discover cool exercise that will help you get rid of not only bulge fat, but also any extra fat on your upper body.

How to get rid of bra fat

The chest fly press

This activity will require you lay on a bench, in an inclined plain, in a way that your feet will be on the ground. Placing yourself in this position will make it easy for you to move around and be free with the weights. Now, hold two dumbells in your hands, and place your arms in front of you, with your elbows locked. Keeping your arms straight, slowly open them and extend until you feel a gentle stretch across your chest, shoulder and biceps. Pull your arms back to starting point and end them on your side, so that your elbow creates a 90-degree angle. Continue this for at least a minute ensuring that your movement is clean and your wrist isn’t bent back.

Back fly

This is another highly recommended exercise that is bound to help you get rid of your bra fat and make you look great without clothes. For this exercise you will need to sit on a chair, feet close together, your arm carrying dumbells. Lean your upper body forward and bend your elbows, with your palms facing each other. Now raise the weights to your side until your upper arm is placed parallel to the floor. Hold your body in this position for a few seconds before returning to the starting position. Repeat this for about ten times.

Mountain Climber

The mountain climber is an exercise designed to give you a full body workout. Start the exercise in a plank position, with your elbows locked and your hands underneath your shoulders. Raise one knee up and bend it towards your chest. While you are still in the air, jump and switch to the other leg, while keeping your body straight. Repeat this for at least 30 seconds to 1 minute.

Upright row

This exercise might be simple but is very effective. It is also recommended for people who may be having little energy and needed to calm down. Stand with your feet and shoulder wide apart, and your knee slightly bent. With weights in your hand, bend your elbow lifting them up to your chin. Hold for a few seconds before returning to start position. Repeat this for about ten times.

Push-up holds

Lie down in a push-up position, placing your hands next to your armpits. Bend elbows and lower body until you’re a few inches above the ground, making sure your stomach is tensed. Hold for two seconds before you press half way up. Repeat this as you lower your body back to start point.

Your body need to be in regular workout and activity of you want to get rid of bra fat. Practice these exercises as often as you can afford it.

To read more fitness related tips please follow: http://www.natestretchandmore.com/blog.html

Female fitness workout to get rid of bra fat – Nathaniel Wilkins

I am 50 how can I make my booty high and tight?

It is a known fact that when people grow old their body automatically deteriorates. However, it does not mean that people advance in aged cannot have a sexy body if some specific things are done. If you seek a high and tight feminine butt, then you need to be determined. It is not as difficult as it seems and with proper determination it can be achieved in 7-10 weeks.

booty high and tightOne of the main determinant in obtaining a rounder and bigger butt is exercise. There are some specific exercises that target the buttocks that are most effective.

Firstly, it is interesting to know that there some butt exercises that can help you develop a very solid butt in couple of days. The great part of this is that you can do these exercises at home and within a few minutes.

Butt Squeezes

Interestingly, you can do this squeezes anywhere and at any time.  You can do them while sitting, standing, or lying down, but it is better done while lying down. To do this, you have to squeeze your butt and hold it together for a very long time as possible. If you have the endurance you can make last as much 5 minutes for 1 set but randomly you should aim to do each squeeze for minimum of 1 minute. The more you do this the better, however your goal should be to do these butt squeezes for 5 minutes a day minimum.

You have no excuse not to do this exercises, you can even do this while watching television, if you have the preservance to it consistently each night for 30 minutes, which would help you get massive changes in your body.

Mini-trampoline Jumping

This is a great exercise for developing a tight sexy butt very fast. It is very simple just jump a little on the mini-trampoline. It is not about jumping very high, it is about how many times you go. Be focused on the rebounding every jumps. You will be surprised that jumping as little as an inch could work immensely.

Squats on the Wall

Again, you can try simple exercise. Just get a wall and place your back straight against it. Put your feet shoulder-width apart and close to 18 inches from the wall. Now try to squat down as low as you can (the lower you go, the better and tighter your butt gets) Persistence is very importance, try this several times a day and I assure you the result will be tremendous. You should aim to do a minimum of 10 sets of 10 repetitions. But, if it seem very difficult start out with 3 sets of 7-10 repetitions.

There are many other effective exercises that can be done at home, with little or no equipment and If you work out 4 or 5 times weekly. Your butt will surely get tighter and firmer notwithstanding your age.

However, if you feel you may not be determined or disciplined enough to do this exercises then you should reach out for professional help by enrolling for gym classes. A quality gym should have special classes for buttocks and abdominals. It will also be motivating to seeing other people working out.

Lastly, your diet also matters a lot. Eat healthy natural food and increase the protein intake. When you eat fish, meat, eggs and milk you will get a lot of protein in them and also vegetables. Stay away from junk food, it will make you unhealthy and fat. However, ironically, you need to add a little fat to your booty to be tighter, rounder, and sexier shape. The only way to create this balance is through exercises.

A little fat in your booty and some strong muscles will give you that sexy butt you desire.

For more information about Booty and Fitness please follow: http://www.natestretchandmore.com

I am 50 how can I make my booty high and tight?