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Home Remedies for Back Pain

back pain
Back pain can take a toll on everyone — young and old. However, according to the book 1,801 Home Remedies by Reader's Digest, there are many ways you can help prevent, as well as relieve, back pain on your own.

Apply Ice and Heat

After you've experienced an injury, apply a bag of ice or frozen vegetables on the painful area. Ice is known not only to counteract against pain, but also reduce swelling.1,801 Home Remedies suggests that you keep ice on the injured area as frequently as possible during the first two days. After you've applied ice for 48 hours, place a heating paid on your back (specifically on the injured area). Consider repeating this three times a day, 20 minutes at a time, for about a week.

Massaging Pain Away

Ask your husband, wife, boyfriend or girlfriend to rub your back. However, skip the lotions, especially if you're unsure of whether or not you have skin allergies. And if your partner gets a little tired while giving you a massage, ask him or her to try this: take a knee sock, add tennis balls inside and roll it up and down your back. Or visit your doctor, chiropractor, osteopath or physiotherapist and see what she recommends as massage tools.

Supplements From the Health Store

Visit your local health store and ask about bromelain supplements. Bromelain, says 1,801 Home Remedies, is known to "promote circulation" as well as decrease swelling. Just make sure you get clearance from a doctor first and read the bottles — pay attention to any contraindications stated on the label.

Change Your Posture When You're in Pain

If your back is in pain, don't force yourself to sit or lie in a certain way. Instead, look for a position that puts the least stress on the injured area. And if you're more comfortable sleeping on your back, place a pillow under your knees. This will help relieve pressure from your back.

Preventing Back Pain

Most of all, we must move around in order to prevent back pain — in fact, if one stops exercising, there's a higher likelihood of injuring the back even more! When your back hurts, gentle movement is recommended, as this will keep the back joints loose and flexible. Also, visit a gym class or personal trainer and get feedback on how you can strengthen your back through stretching and weight training.

Clearly, back pain can be a vicious cycle, however, you can take measures at home to treat, as well as prevent, it. Consider ice and heat, massage, nutritional supplements, changing your posture and preventative measures. In the long run, your body will thank you.

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The Best Warm-Up


Here is an example of warm up, you can use before the workout session:
Before you start your workout, you need to do some preparation or you'll risk injury as well as be able to make fewer demands of your body – and so get less out. But stretch before you're warm and you can do even more damage. So you need to get blood pumping through the muscles you want to work.

Upper body - Three minutes on the rower or Nordic ski machine, working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Lower body - Three minutes on the running or step machine working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Outside - If you're miles from any cardio equipment, go for a 2-minute jog and then do the dynamic stretches below.


Warm-up Exercises and Stretches description:
Walking lunge with twist. Stand with your hands clasped against your chest. Step forward with your right foot into a lunge and twist your head and shoulders to the right. Reverse the movement to push back to the starting position, then lunge with your left foot and twist to the left. Perform 10 lunges with each leg.

Overhead squat to calf raise. Stand with your feet shoulder-width apart and your arms straightened overhead. Lower your body until your thighs are parallel to the ground, then push back up and rise onto the balls of your feet at the top of the move. Do 10 repetitions.

Upper body trunk rotation. With your feet shoulder-distance apart, stand with your back straight and knees a little bent. Start swinging your arms across your body at waist height - you should feel this mostly in your lower back. Move your arms higher to around shoulder-level to feel a stretch through your middle back. Now raise your arms to above head-height to feel the stretch in your upper back. Repeat each 10 times, ‘squeezing' slightly further each time to really feel the stretch.
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