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Health and Weight loss Coach
In today’s world every body is following crash diets , Atkins diets, California diets or yo-yo diets to lose weight desperately . But let me tell you, it is not going to work , it is going to work only when you are working out and eating according to your BODY TYPE.
 
 
 
corrective exercises

CORRECTIVE EXERCISES TO IMPROVE POSTURE AND PERFORMANCE IN WORK AND SPORTS

1 .OVERACTIVE MUSCLES TYPICALLY

 GASTROCNRMIUS, SOLEUS  ,ADDUCTORS  HAMS, PSOAS, TENSOR, RECTUSFEMORIS, PIRIFORMIS, QUADRATUS  LIMBORUM, ERECTOR SPINE, PEC MAJOR , MINOR, LATS, TERES MAJOR, UPPER RAPS , LEVATOR SCAPULA, STENOCLEIDOMASTOID, SCALENES

2 .UNDERACTIVE MUSCLES TYPICALLY

ANTERIOR TIBIALIS, POSTERIOR TIBIALIS,  VMO, GLUT MAX,  TRANSVERSE ABDOMINALS, INTERNAL OBLIQUE, MULTIFIDUS, SERRTUS ANTERIOR, MIDDLE , OWER TRAPS, RHOMBOIDS, TERES MINOR, INFRASPINATUS , POSTERIOR DELTIODS, DEERP CERVICAL FLEXORS

THE PURPOSE OF CREATING AWARENESS ABOUT CORRECT  POSTURE IS TO THE BALANCE  DIFFERENT TYPES OF MUSCLES , THE PROPER LENGTH AND STRENGTH OF EACH MUSCLE AROUND A JOINT MEANS ESTABLISHING NORMAL LENGTH TENSION RELATIONSHIPS .

SO LETS START WITH OUR FIRST PROBLEM

1.NECK PAIN

REASON ---TIGHT MUSCLES OR OVERACTIVE MUSCLES ARE—UPPER TRPS , STERNOCLEIDOMASTOID, LEVATOR SCAPULA

WEAK MUSCLES OR UNDERACTIVE MUSCLES---DEEP CERVICAL FLEXORS

 

WE NEED TO STRENGTHEN THE WEAK MUSCLES AND RELEASE THE TENSION FROM TIGHT MUSCLES. THIS IS  A GOOD WORKOUT FOR OFFICE WORKERS , WHO CONSTANTLY ENGAGE THE NECK MUSCLES IN FRONT OF THE COMPUTER.

RELEASING THE TENSION BY STRETCHINGS

1 SIDE TO SIDE NECK MOVEMENT 30SEC

2. SIDE TO SIDE BEND 30SEC

3. SIDE TO SIDE BEND AND LOOK UP AND LOOK DOWN  1MIN

4. SIDE TO SIDE BEND AND LOOK UP AND DOWN AND ROTATION AND REPEAT OTHER  SIDE 1MIN

5. BEND THE NECK DOWN AND PUSH IT DOWN SLOWLY FOR LEVATOR SCAPULA.

6. HARD BALL TRIGGER POINT RELEASE THERAPY-FOLLOW ME  1MIN

STRENGHTNING DEEP CERVICAL FLEXORS

1. CHIN CLOSE TO YOUR CHEST , PUT TOWEL UNDER YOUR NECK AND RAISE SLOWLY 1MIN

2. CHIN CLOSE TO YOUR CHEST AND RAISE YOUR SHOULDERS HIGH AND SLOWLY GO DOWN 1MIN

3. LYING DOWN ON THE GROUND PUT YOUR HAND ON YOUR HEAD AND TRY TO RAISE WITH SOME RESISTANCE FROM YOUR HAND. 1MIN

4 .USE OF THERA BAND 1MIN

5. USE OF SOME LIGHT DUMBELLS 1MIN( ADVANCE )

 

TIPS –1. NEVER SLOUCH WHEN YOU SIT OR STAND .

2 .ALWAYS SEE YOUR SELF IN FRONT OF MIRROR , OBSERVE YOUR POSTURE.

3 . WRONG ADAPTATION COMES FAST , SO BE AWARE OF YOUR POSTURE.

 
 
 
TRX,       RIPGEAR,       VIPR TRAINING,     MYOFASCIAL COMPRESSION THERAPY,       STRENGTH,       CORE,       BALANCE & STABILITY
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