Leg Pain strengthening and stretching exercises

Leg Pain strengthening and stretching exercises to build flexibility of the muscles and joints

1. You can either use your hands or a long piece of strong cloth, such as a towel, to pull your toes and lightly stretch the calf muscles. To perform the stretch, simply hold each end of the cloth and place the ball of your foot in the center of the cloth. Now, you can very easily pull the foot toward you, thereby feeling the calf muscles and tendons stretch (Figure 184). Use the same technique to stretch your other calf. Continue to alternate legs for several repetitions. The stretch may be done once a day until the injury has completely healed.

2. The Baby Steps exercise is a vital component of many leg injury rehabilitation plans. It should be done as inflammation begins to subside. You’ll begin taking steps as slowly as you can; one single step should take about one minute to complete. The rear of the foot should be lifted all at once by using the inside of the hip joint. If performed correctly, a person behind you shouldn’t be able to see your heel rise (Figure 185). .

With the sole of your foot barely off the floor, slowly and gradually bring your foot forward (Figure 186). 

 As your foot departs from the floor, be aware of your balance. You don’t want to lean to one side or another or allow your supporting leg to shake. Your head and hips should be centered and facing straight ahead. You may now very lightly set the entire sole of your foot down on the floor (Figure 187).

Follow the same steps with your other leg, taking a total of three to five steps with each leg. The Baby Steps exercise can be done twice per day until the injury has completely healed and you’re able to restart your normal activities of daily living

Leia Mais

12 Health Problems Your Hands Are Warning You About

12 Things Your Hands Can Tell About Your Health. Hands are one of the first body parts to show signs of aging. But they can also indicate certain health problems. Doctors are sure that the condition of your hands can be a result of several medical changes going on elsewhere in your body. Here's 12 symptoms that you should pay attention to in order to maintain your health.
Have you ever experienced any of these symptoms?

Leia Mais

27 Valuable tips for burning fat

Are you beginning your journey and not know where to start? See 27 quick tips and practices to accelerate the burning of body fat, while preserving muscle mass.

1. Train using compound exercises such as the squat, deadlift, bench press, barbell-fixed-and the olympic lifts.

2. Avoid exercises isolators that use only one joint, such as screw-concentrated or spreader for the legs.

3. Use shorter periods of rest(10 to 60 seconds) to generate the largest possible response of growth hormone(GH).

4. Eliminate sugar from the diet. If you put it on the scales, even the moderate use of sugar causes more problems than it solves, when the subject is burning fat.

5. Use a training protocol that has the goal of hypertrophy, doing the exercises with 8 to 12 repetitions for 3 or more series.

6. Do the exercises in a way that the time over-voltage is higher(cadence greater), in order to burn more energy and increase oxygen consumption post-exercise.

7. Train heavy to the point of generating an anabolic response. Increase the hormone growth is a priority, since one of its effects is to fat burning.

8. Vary your workout using circuit training workout with little rest between sets, in this way stimulating greater production of GH.

9. To the gradual loss of fat over long periods of time, including cycles of strength training that favour the production of testosterone, ie, using heavy loads(using up to 95% of 1 repetition maximum), a period slightly larger between sets(2 to 3 minutes) and more series.

10. Train more intensely. You are not seeing results ? Probably missing intensity. Stay tuned mainly to the interval between the series.

11. Give more priority to training anaerobic than aerobic.

12. Be as active as possible in the day-to-day. Stir it up more. Park always away from your destination, always take the stairs and always try to do their own household chores(cut the grass, wash the sidewalk, etc...)

13. Eliminate all processed foods from your diet – simple as that.

14. Elimite all the fat it trans your diet such as found in margarine.

15. Do not avoid fats. Surveys show that people who consume good fats in their diets, have more androgenos and less body fat.

16. Use good fats, favoring mainly the consumption of omega-3 oils that possess properties that help in burning fat.

17. Use high quality proteins – like those found in red meat and chicken.

18. Eliminate carbohydrates with a high glycemic index diet such as soft drinks, cookies, sugary, etc...

19. Consume more antioxidants to prevent inflammation, which leads to increased body fat.

20. Drink plenty of water to stay hydrated and help the body to release toxic substances from the body.

21. Avoid totally the alcohol. If this is not possible, give preference to wines that are a choose the “least worst”.

22. Include foods that contains probiotics to maximize digestion and enhance absorption of nutrients.
23. Drink coffee before workouts to increase fat burning capacity and workout.

24. Drink green tea to maximize the burning of fat and increase the release of impurities from the body.

25. Limit the consumption of fructose because some fruits can cause spikes in unwanted insulin and hinder fat burning.

26. Avoid milk before workouts because this habit tends to generate peaks of persistent insulin that makes the body burn less energy in the workout.

27. Do not drink coffee after training, this habit can raise the cortisol unnecessarily to the point of hindering the fat burning and muscle recovery.

Leia Mais

10 health benefits of Yoga in daily life

If you are looking at losing weight, developing a strong and flexible body, having beautiful glowing skin, or being at peace, Yoga can help you achieve it all. Yoga is often partially understood as being limited to asanas or poses, and its benefits are only perceived to be at the physical level. However, we fail to realize the immense benefits yoga offers in uniting the body, mind, and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling.


What does Yoga have to offer?

- All-round fitness
- Weight loss
- Stress relief
- Inner peace
- Improved immunity
- Living with greater awareness
- Better relationships
- Increased energy
- Better flexibility & posture
- Better intuition

With all this and much more to offer, the benefits of yoga are felt in a profound yet subtle manner.


Top 10 benefits of Yoga


1. Yoga for all-round fitness

As Gurudev Sri Sri Ravi Shankar puts it, “Health is not a mere absence of disease. It is a dynamic expression of life – in terms of how joyful, loving and enthusiastic you are.” Yoga poses, pranayama (breathing techniques) and meditation are a holistic fitness package. The benefits accrued by being a regular practitioner are numerous. Some very discernible ones are:

- Improves health
- Gives mental strength
- Improves physical strength
- Protects from injury
- Detoxifies the body


2. Yoga for weight loss

Sun Salutation and Kapal Bhati pranayama are highly useful for losing weight. Moreover, with regular practice of yoga, we tend to become more sensitive to our body and its needs. This, in turn, helps keep a check on our food intake and body weight.


3. Yoga for stress relief

A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily - in both the body and mind. Yoga postures, pranayama and meditation are effective techniques to release stress.


4. Yoga for inner peace

We all love to visit peaceful, serene spots that are rich in natural beauty. Little do we realize that peace can be found right within us and we can take a mini-vacation to experience this any time of the day! Benefit from a small holiday every day with yoga and meditation. Yoga is also one of the best ways to calm a disturbed mind.


5. Yoga to improve immunity

Our system is a seamless blend of the body, mind and spirit. An irregularity in the body affects the mind and similarly unpleasantness or restlessness in the mind can manifest as an ailment in the body. Yoga poses help massage organs and strengthens muscles; while breathing techniques and meditation release stress and improve immunity.


6. Yoga to live with greater awareness

The mind is constantly involved in activity – swinging from the past to the future but never staying in the present. By simply being aware of this tendency of the mind, we can save ourselves from getting stressed or worked up. Yoga and pranayama help create that awareness and bring the mind back to the present moment, where it can stay happy and focused.



7. Yoga for better relationships

Yoga can even help improve your relationship with your loved ones. A mind that is relaxed, happy and contented is better able to deal with sensitive relationship matters. Use Yoga and meditation to keep the mind happy and peaceful and watch how your relations with those around you blossom.


8. Yoga to increase energy

Do you feel completely drained by the end of the day? Shuttling through chores and multitasking continuously can be quite exhausting. A few minutes of yoga everyday boosts our energy level and keeps us fresh. A 10-minute online-guided meditation in the middle of a hectic day is all you need to charge up your batteries.


9. Yoga for better flexibility & posture

Yoga must become part of your daily routine to get a body that is strong, supple and flexible. Regular yoga practice, stretches and tones the body muscles and also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk. This would, in turn, help relieve you of body ache due to incorrect posture.


10. Yoga to improve intuition

Yoga and meditation have the power to improve your intuitive ability so that you spontaneously realize what needs to be done, when and how, to yield positive results.
Remember, yoga is a continuous process. So, keep practicing! The deeper you go into your yoga practice, the more profound will be its benefits.

Leia Mais