Thursday, 17 March 2011
Tuesday, 22 February 2011
exercise
Most workouts focus on legs, arms, and abs. This tends to leave out a very important part of your body: your back. Back exercises not only develop a strong back, but they also help prevent injury.
With a stronger back, every day activities will be much easier to manage from working to raising children to simply going out to enjoy life. Three major muscle groups make up the back:
Latissimus Dorsi - These muscles are found on the sides of the back, which are used for extension, rotation, and pulling arms in toward the body
Erector Spinae - Known as the lower back, this actually has three muscles, all running the entire length of the back starting at the neck and going to the buttocks. This group of muscles is used for flexibility and extension for the upper body along with rotation.
Rhomboids - These muscles are made up of minor and major muscles that go between the shoulder blades to help with rotation, retraction, and elevation of the shoulder blades, the very muscles used to maintain proper posture
For a strong back, you can do back exercises specific for this muscle group three days a week. Of course, someone who is interested in lifting heavy weights needs to do between six and eight repetitions but make sure the workouts are every other day so the muscles can rest. You'll achieve both strength and endurance and decrease the risk for injury.
The key to back exercises is to do the right type of training. Typically, this would include things such as a dumbbell row, rear deltoid row, and seated row, along with reverse flies, pull downs, and back extensions. To achieve the strength wanted, it is important to do a number of different exercises specific to the back. By varying the type of back exercises being done every month, you will find that you continue to see results rather than hit plateaus.
Beginners should start out with one to two exercises that consist of two sets, each with fourteen to sixteen repetitions. For intermediate and advanced people, it is important to choose one to two different exercises, two to three sets, and then repetitions would be anywhere from eight to twelve. For back exercises, workout with the correct weight so you can complete your targeted repititions.
Here are two excellent back exercises:
1. Rows - This works on the Latissimus Dorsi while building stronger biceps. Start by tipping forward so the upper body is at a 45-degree angle. Then, pull your elbows up even with your body with the weights down at your side.
2. Reverse Flies - Sitting on a bench or ball with the back straightHealth Fitness Articles, hold a dumbbell in each hand. Pull your arms upward to your upper mid-section.
Source: Free Articles from ArticlesFactory.com
With a stronger back, every day activities will be much easier to manage from working to raising children to simply going out to enjoy life. Three major muscle groups make up the back:
Latissimus Dorsi - These muscles are found on the sides of the back, which are used for extension, rotation, and pulling arms in toward the body
Erector Spinae - Known as the lower back, this actually has three muscles, all running the entire length of the back starting at the neck and going to the buttocks. This group of muscles is used for flexibility and extension for the upper body along with rotation.
Rhomboids - These muscles are made up of minor and major muscles that go between the shoulder blades to help with rotation, retraction, and elevation of the shoulder blades, the very muscles used to maintain proper posture
For a strong back, you can do back exercises specific for this muscle group three days a week. Of course, someone who is interested in lifting heavy weights needs to do between six and eight repetitions but make sure the workouts are every other day so the muscles can rest. You'll achieve both strength and endurance and decrease the risk for injury.
The key to back exercises is to do the right type of training. Typically, this would include things such as a dumbbell row, rear deltoid row, and seated row, along with reverse flies, pull downs, and back extensions. To achieve the strength wanted, it is important to do a number of different exercises specific to the back. By varying the type of back exercises being done every month, you will find that you continue to see results rather than hit plateaus.
Beginners should start out with one to two exercises that consist of two sets, each with fourteen to sixteen repetitions. For intermediate and advanced people, it is important to choose one to two different exercises, two to three sets, and then repetitions would be anywhere from eight to twelve. For back exercises, workout with the correct weight so you can complete your targeted repititions.
Here are two excellent back exercises:
1. Rows - This works on the Latissimus Dorsi while building stronger biceps. Start by tipping forward so the upper body is at a 45-degree angle. Then, pull your elbows up even with your body with the weights down at your side.
2. Reverse Flies - Sitting on a bench or ball with the back straightHealth Fitness Articles, hold a dumbbell in each hand. Pull your arms upward to your upper mid-section.
Source: Free Articles from ArticlesFactory.com
Saturday, 12 February 2011
Back Pain
A Holistic effective safe therapy to correct misalignments in the spine and joints. And it’s a very true self help method.
Developed by Dieter Dorn over 30 years ago in Germany it is now fast becoming the widest used holistic Therapy for Back Pain and Spinal Disorders in Germany and throughout Europe. The method has become popular in the UK also, with many therapists being trained England, and Scotland. Outside of Germany there are only very few (not enough!) authorized Dorn Method Teachers but the numbers are growing as the Dorn Method becomes more widely recognized in other parts of the world
At the time of going on the web I am lead to believe that I am the only trained therapist in Bristol, although this will obviously change at some stage.
Basically The DORN Method or better said its therapy part is a gentle vertebrae and joint treatment Non-Manipulative. It can be helpful for treating illnesses directly or indirectly connected to the spinal column. It is completely safe but still very effective
The Dorn method is - Not just a Therapy - it can be a complete HEALING METHOD that teaches People Self Help by showing how to apply the DORN METHOD at home in a gentle, effective and safe way!
Treatments would normally start with the explanation of the treatment and maybe some causes of spinal problems, and some guidance on how to prevent this happening again in the future. The patient is shown some simple exercises which are self-therapy exercises that copy the actions during the treatment, and it would be explained how to adjust uneven movements and bad postural patterns to achieve long lasting results and sometimes psychological connections are discussed which needs to be addressed to avoid reoccurrences.
The therapy done correctly is actually not a therapy but a complete coaching method that enables the client to take care of themselves and start an individual healing process for long term results, done in the privacy of the clients home.
The therapy can be complemented by a back massage known as the Breuss massage. It is a very gentle Spinal Massage that safely stretches, nourishes, aligns, energizes and heals our back. The Breuss Massage is actively replacing in a sense a whole and healthy full night sleep by stretching the Spine and Using natural Oil in the Process the discs are nourished like the sponge given water. In this relaxed state the Spine also can be safely and painless re-aligned.
In some cases such as sciatica pains the Breuss massage can be used before the treatment starts to help relax the spine and surrounding mussels, it is safe and totally relaxing. It has a definite potential to become an often asked for Massage Therapy in Wellness centres, Rehabilitation Facilities, Therapy Centres and other Health Clinics.
Some employers take back pain seriously enough to actually want to help.
Some things that may help include:
Limited time on a particular job
Reduced hours
Job rotation
Alternative duties.
Talk to your employer or occupational health for more advice.
contact me on email below, leave phone number for me to call you if you require an appointment or Call me on 07795683924
johnframpton@blueyonder.co.uk
Developed by Dieter Dorn over 30 years ago in Germany it is now fast becoming the widest used holistic Therapy for Back Pain and Spinal Disorders in Germany and throughout Europe. The method has become popular in the UK also, with many therapists being trained England, and Scotland. Outside of Germany there are only very few (not enough!) authorized Dorn Method Teachers but the numbers are growing as the Dorn Method becomes more widely recognized in other parts of the world
At the time of going on the web I am lead to believe that I am the only trained therapist in Bristol, although this will obviously change at some stage.
Basically The DORN Method or better said its therapy part is a gentle vertebrae and joint treatment Non-Manipulative. It can be helpful for treating illnesses directly or indirectly connected to the spinal column. It is completely safe but still very effective
The Dorn method is - Not just a Therapy - it can be a complete HEALING METHOD that teaches People Self Help by showing how to apply the DORN METHOD at home in a gentle, effective and safe way!
Treatments would normally start with the explanation of the treatment and maybe some causes of spinal problems, and some guidance on how to prevent this happening again in the future. The patient is shown some simple exercises which are self-therapy exercises that copy the actions during the treatment, and it would be explained how to adjust uneven movements and bad postural patterns to achieve long lasting results and sometimes psychological connections are discussed which needs to be addressed to avoid reoccurrences.
The therapy done correctly is actually not a therapy but a complete coaching method that enables the client to take care of themselves and start an individual healing process for long term results, done in the privacy of the clients home.
The therapy can be complemented by a back massage known as the Breuss massage. It is a very gentle Spinal Massage that safely stretches, nourishes, aligns, energizes and heals our back. The Breuss Massage is actively replacing in a sense a whole and healthy full night sleep by stretching the Spine and Using natural Oil in the Process the discs are nourished like the sponge given water. In this relaxed state the Spine also can be safely and painless re-aligned.
In some cases such as sciatica pains the Breuss massage can be used before the treatment starts to help relax the spine and surrounding mussels, it is safe and totally relaxing. It has a definite potential to become an often asked for Massage Therapy in Wellness centres, Rehabilitation Facilities, Therapy Centres and other Health Clinics.
Some employers take back pain seriously enough to actually want to help.
Some things that may help include:
Limited time on a particular job
Reduced hours
Job rotation
Alternative duties.
Talk to your employer or occupational health for more advice.
contact me on email below, leave phone number for me to call you if you require an appointment or Call me on 07795683924
johnframpton@blueyonder.co.uk
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