Category Archives: Exercises For The Back

The Benefits of Exercise for the Elderly

November 24, 2011   chrisandian   No comments
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The Benefits of Exercise for the Elderly

Article by Alexia Cameron









Staying young at heart and improving your overall health are inevitable benefits when it comes to exercise. With age our hearts and bones may weaken, making exercise invaluable.

The benefits of exercise are endless. Even a small improvement in strength can assist joints and make your parent’s ability to sit, stand and walk significantly easier. Exercise also improves the quality of sleep, making it easier for people who regularly exercise to engage in sleep more deeply. Participating in physical activity releases endorphins, so your parents will feel happier and more content. It also increases brain functionality and helps in combating diseases, fighting depression and preventing Alzheimer and dementia.

Before beginning an exercise regimen it is important for seniors to get a checkup from the family doctor. If your parent will be exercising in the comfort of their own home it is also advisable to get a medical alert system in case of emergency. Medical alert systems, like LifeFone, provide on call specialists 24 hours a day to ensure early intervention.

Exercise for the elderly does not have to be strenuous. It is important to focus on four main areas of exercise: stretching, strengthening, endurance and balance.

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Stretching will help prevent injuries from daily movement, it is also important to stretch before exercising to loosen up tight, cold muscles. Important areas to concentrate on include the calves, hamstrings, shoulders, triceps and the upper and lower back.

Purchasing a light, basic set of hand weights is essential to strengthening. However, your parents might want to start out with no weights to test their strength and work up to using them. Take all exercises slow. It is also important to work on strengthening your back as you age since it can stiffen and become more sensitive. Working on your back will help with overall health.

Whether your parent decides to jog, walk or swim, they will gain endurance as long as they participate in these exercises consistently. It is important to drink water before and after exercising and have your parents check their heart rate.

Balance is lost with age, but it can be improved through exercise. Balance exercises should not be attempted alone. Falls are of great concern to the elderly, so the more time they can spend improving balance, the easier it will be for them to maintain good health and independence.



About the Author

Alexia Cameron is a contributing writer for Search Revolutions.










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Non-Impact Exercises for the Elderly

November 24, 2011   chrisandian   No comments

Non-Impact Exercises for the Elderly

Article by From Fat to Fab









Picture the scene : old dears sat in a nursing home totally dependent on others. They cannot dress, go to the toilet or feed themselves. Who wants to end his/her days like this? Becoming older is inevitable. Becoming weaker, frailer and dependent on others is not. Your body will decline if you let it. Don’t. You can enjoy a good quality of independent living into your old age.

Many old people are afraid to exercises, thinking they will injure themselves. This is totally wrong. Exercise will stop you from being injured in your day-to-day life. You are more likely to suffer a hip fracture as a non-exerciser that as an exerciser.

Staying as physically active as possible is vitally important. Without exercise, you will become weaker, suffer from diseases, physical decline and an increased risk of injuries. Exercise and staying active are key to good health in older life. Regular exercise will reap benefits:

Better sleepRelease of endorphins which counter depression.Fights Alzheimer’s and dementiaPrevents and eases arthritisBuilds immunity to diseases, viruses and infectionsBuilds bone mass and prevent osteoporosisReduces recovery time if ill/after operationsGives you more energyHelps you relax and be calmerFeel healthier

No matter what you age, you do not want to be exercising for hours a day. Just 15 or 20 minutes a day is enough. But considering that that 15 minutes will help you to be stay independent, it’s 15 minutes well spent.

However, you need to do the right exercises. The wrong exercises will do you more harm than good. Exercises for the elderly must be non-impact. In fact non-impact exercise are recommended for any age. Stay away from any exercise where you have two feet off the floor like jumping. At all time, you must have at least one foot on the floor or be on your back or on your hands and knees. Those are the exercises that work for you. Trust me on this one.



About the Author

For a free 15-minute full body workout, please visit http://www.freeexercisesforall.com and download the PDF.

I have taught these exercises for 10 years and consistently see fantastic results. All ages, sizes and fitness levels have improved their figures and enhanced their overall well-being.

I know these exercises work, my students know they work and soon you will know they work.










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Back Exercises for Lower Back Pain

November 01, 2011   chrisandian   No comments

Back Exercises for Lower Back Pain

Article by AlnwickKajetan









Since a lot of manual workers have problems with their backs due to excessive stress, exercises for lower back pain can help them a lot if they learn how to do them correctly.

One of the exercises for lower back pain you can stretch and bolster your back just by sitting on an exercise ball with your feet flat on the floor. Start by lifting just your heels from the floor, one at a time. Then raise each foot, then each leg up higher and higher. Do not go up high enough to cause more pain, as the goal is back stretching not making the difficulty worse.

Do some arm circling motions to loosen up your shoulders. Doing this at the beginning of the exercise regimen and at the end will serve as your warm up and cooling down exercises.

These exercises should be done in a controlled fashion to stretch and strengthen not only your back muscles but also your abdominals. These targeted exercises improve coordination and develop better posture as a result of the strengthened back and abdominal muscles. Exercises that are targeted specifically for treating lower back problems have been shown to be the best for protective treatment.

To take this exercise to the next level, as before make the contraction nice and hard by exaggerating the curve in the back, lift the pelvis off the ground towards the ceiling into the bridge position, supporting through your shoulders.

Of course, after you have healed the spinal issues, you can try exercises for lower back pain that will allow you to eliminate future problems and heal a little quicker than you might have otherwise. With so much to consider, you might feel a little bit overwhelmed, but you shouldn’t. You simply need to take the time to figure out what kind of pain you have, why that pain started, where it’s coming from, and which issues will be best for your specific needs.

Most back pains are caused by an imbalance between muscular strength and muscular flexibility. With yoga, you can work on both-but keep in mind you cannot do all yoga poses. You will have to check with your doctor first which poses are safe for you to do and which ones are not.

Do the same sequence, but use your wrists as a fulcrum. On the down stretch, point your pelvis toward the floor, and let your neck and head tuck in. On the up stretch, point your butt toward the ceiling, and let your neck and head stretch up too. Some people find it’s easier to picture this sequence as a snake arching out and contracting.

Another good stretch to do starts in the same position, feet slightly apart. You want to place your hands on your lower back with your fingers pointing down and bend backwards as far as you can without bending your knees. Hold that position for about five seconds and then slowly come up to the starting position again.

Another clear benefit of doing a stretching exercise for lower back pain [http://dr-mark-carrano.newhaven065.com] is it can help prevent future injuries. How many different medications can boast that claim? When working on giving your back muscles more strength your also reducing the chances of injuring them with the many stresses we give our backs on a daily basis.

When done correctly and with sufficient weight, the leg press can be a very effective exercise. But most gym goers throw on a ton of weight, aren’t very flexible and try to feed their ego by pushing some big weight. When doing this they are very likely to lift their lower back off the pad that is keeping the integrity of the spine. When this happens with all that weight on the leg press, injuries will happen.

These exercises for lower back pain should help you to experience pain relief and could result in better posture. They have also proven to be effective at strengthening not only the lower back muscles, but also the abdominals as well.



About the Author

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The Diabetic Exercise Program

September 29, 2011   chrisandian   No comments

The Diabetic Exercise Program

An important part of any diabetic management program is regular exercise. The benefits of exercise are the same for everyone, whether they have diabetes or not. Improved physical fitness, improved emotional state, weight control and improved work capacity are all benefits of exercise.

Diabetics exercise increases the uptake of glucose by muscle cells, potentially reducing the need for insulin. Exercise also reduces cholesterol and triglycerides, reducing the risk of cardiovascular disorders. People with diabetes should consult their primary health provider before beginning or changing an exercise program.

The ability to maintain an exercise program is affected by many different factors, including fatigue and glucose levels. It is as important to assess the diabetic’s usual lifestyle before establishing an exercise program as it is before planning a diet. Factors to consider include the diabetics usual exercise habits, living environment, and community programs. The exercise that the person enjoys most is probably the one that he or she will continue throughout life.

Everyone with diabetes should follow the guidelines set forth by the ADA when undertaking an exercise program. These include the use of proper footwear, inspecting the feet daily and after exercise, avoiding exercise in extreme heat or cold, and avoid exercise during periods of poor glucose control. The ADA further recommends that people over the age of 35 have an exercise-stress electrocardiogram prior to beginning an exercise program.

Exercise for Type 1 Diabetics.

In the person with type 1 diabetes, glycemic responses during exercise vary according to the type, intensity, and duration of the exercise. Other factors that influence responses include the timing of exercise in relation to meals and insulin injections, and the time of day of the activity. Unless these factors are integrated into the exercise program, the person with type 1 diabetes has an increased risk of hypoglycemia and hyperglycemia. The following are some general guidelines for an exercise program.

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• People who have frequent hyperglycemia or hypoglycemia should avoid prolonged exercise until glucose control improves.

• The risk of exercise-induced hypoglycemia is lowest before breakfast, when free insulin levels tend to be lower than they are before meals later in the day or at bedtime.

• Low-impact aerobic exercises are encouraged.

• Exercise should be moderate and regular; brief, intense exercise tends to cause mild hyperglycemia, and prolonged exercise can lead to hypoglycemia.

• Exercising at a peak insulin action time may lead to hypoglycemia.

• Self monitoring of blood glucose levels is essential both before and after exercise.

• Food intake may need to be increased to compensate for the activity.

• Fluid intake, especially water, is essential.

Young adults may continue participating in sports with some modifications in diet and insulin dosage. Athletes should begin training slowly, extend activity over a prolonged period, take a carbohydrate source such as an energy drink after about one hour of exercise, and monitor blood glucose levels for possible adjustments.

In addition a snack should be available after the activity is completed. It may be necessary to omit the usual regular insulin dose prior to an athletic event; even if the athlete is hyperglycemic at the beginning of the event, blood glucose levels will fall to normal after the first 60 to 90 minutes of exercise.

Exercise for Type 2 Diabetics.

An exercise program for the type 2 diabetic is especially different. The benefits of regular exercise include weight loss in those who are overweight, improved glycemic control, increased well being, socialization with others, and a reduction of cardiovascular risk factors.

A combination of diet, exercise, and weight loss often decreases the need for oral hypoglycemic medications. This decrease is due to an increased sensitivity to insulin, increased caloric expenditure, and increased self esteem. In fact regular exercise may prevent type 2 diabetes in those at high risk for getting this form of diabetes.

Here are some guidelines for type 2 diabetics undertaking an exercise program.

• Before beginning the program, have a medical screening for previously undiagnosed hypertension, neuropathy, retinopathy, nephropathy, and cardiac ischemia.

• Begin the program with mild exercises and gradually increase intensity and duration.

• Self monitor blood glucose before and after exercise.

• Exercise at least three times a week or every other day, for at least 20 to 30 minutes.

• Include muscle-strengthening and low-impact aerobic exercises in the program.

Diet, medication and exercise are all an important part of a successful program to manage diabetes. It is important for any diabetic to incorporate all three into their lives to control and prevent the many complications that this disease can bring.

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Understanding eye exercises

September 27, 2011   chrisandian   No comments

Understanding eye exercises

by Dr. Steven M. Beresford How Eye Exercises Work

Just as you can improve your body with physical exercises, you can improve your eyesight naturally with eye exercises. Unlike physical exercises, however, eye exercises are not strenuous and the goal is to improve the accuracy of the focusing system rather than beefing up the eye muscles. Some eye exercises Improve Vision by stimulating the flow of nutrients inside the eyes, making them healthier. Other eye exercises eliminate eyestrain and increase accommodative amplitude and perceptual enhancement.

Different Types Of Eye Exercises There are three major types of eye exercises: Bates Method eye exercises, vision therapy eye exercises, and optometric vision therapy. When discussing eye exercises, it’s important to understand that the eye care establishment opposes all methods of natural vision improvement. The reason is simple. Optometry colleges and ophthalmology departments were built or sponsored by the optical industry for the purpose of training eye doctors to prescribe corrective lenses. The last thing the optical glass industry wants are eye exercises that reduce public demand for its products. Nevertheless, thousands of people have used eye exercises for the simple reason that they work. In most cases, eye exercises reduce dependency on corrective lenses. In some cases, eye exercises completely restore normal vision. The question is, which eye exercises are most effective and what results are realistically possible?

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Bates Method Eye Exercises These eye exercises were developed by ophthalmologist William Bates around 1920 and are basically relaxation techniques that eliminate eye strain. However, they don’t strengthen the eyes or make them healthier. Research on the Bates Method eye exercises shows that many people experience improvement, but the claims that you can “throw away your glasses and regain perfect 20/20 vision” are not supported by the clinical evidence and are almost certainly exaggerated.

Vision Therapy Eye Exercises In contrast to Bates Method eye exercises, dynamic techniques known as vision therapy eye exercises increase the power and range of the focusing system and improve the flow of nutrients, making the eyes stronger and healthier. Vision therapy eye exercises are effective against myopia (nearsightedness), hyperopia (farsightedness), astigmatism, amblyopia (lazy eye), presbyopia (aging eyes) and cataracts. Clinical studies of vision therapy eye exercises show that although some people regain normal vision, most people go from full-time dependency on corrective lenses to only using them for a few activities such as driving or movies. Because vision therapy eye exercises make the eyes stronger, it’s usually possible to wear weaker glasses from previous years. Here are the results of a clinical study of the Power Vision Program of vision therapy eye exercises that was submitted to the Journal of the American Optometric Association: “21 subjects with common visual problems including myopia, presbyopia, hyperopia, and astigmatism completed a 6 week course of vision therapy eye exercises. 19 subjects obtained improvements in refractive error, 19 subjects obtained improvements in visual acuity, and 16 subjects reduced their dependency on corrective lenses so they no longer needed them or only wore them part of the time.”

Optometric Vision Therapy These are eye exercises performed in an optometrist’s office using special lenses, prisms, and optometric equipment. In contrast to Bates Method eye exercises and vision therapy eye exercises, optometric vision therapy mostly deals with eye tracking, crossed eyes, and reading disabilities.

Try This Vision Therapy Eye Exercise This eye exercise is known as Conducting. Make a relaxed fist and look at your thumbnail. Now slowly wave your arm in front of you in time to your breathing, like a conductor waving a baton. Up, down, forward, backward, side to side, circles, figure eights, spirals, waves and more complex patterns. Keep you head still and slowly vary the distance from arm’s length to the tip of your nose, looking at your thumbnail at all times. When your arm gets tired, use the other arm. Do the exercise for several minutes without stopping.

Which Eye Exercises Are Best? Most eye exercise programs will give you some improvement, but beware of exaggerated claims typical of Bates Method eye exercises. The most effective eye exercises are vision therapy eye exercises, because they have been clinically tested and proven to work.

Author Information Dr. Beresford is President of the American Vision Institute, which was founded in 1979 and is dedicated to research and development of vision therapy eye exercises. The American Vision Institute publishes the Power Vision Program, which was developed with Dr. Merrill J. Allen (Indiana University) and Dr. Francis A. Young (Washington State University) atwww.visiontherapy.net

. Dr. Beresford can be contacted at visiontherapy.2020@yahoo.com For more information about Improve Vision please visit on http://www.visiontherapy.net/

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Free Lower Back Pain Relief Exercise Video – Stroga Lower Back.wmv

September 16, 2011   chrisandian   1 Comment

default Free Lower Back Pain Relief Exercise Video Stroga Lower Back.wmv

Lower Back Pain Treatment Exercises – Free Stretching Instructional Video! This Free video focuses on Relief from Lower Back Pain. It is part of my FREE Stroga Video Series!. Check out these Lower Back Exercises and other Free Instructional pain relief videos on YouTube at Helping Fibromyalgia. helpingfibromyalgia.com !
Video Rating: 5 / 5

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Many great minimal effects physical exercises for the back and lessen entire body.

September 04, 2011   chrisandian   No comments

Many great minimal effects physical exercises for the back and lessen entire body.

Article by Raymond Dale









So I had a problem referred to as a subluxation (which has also been referred to as the Silent Killer). Subluxations are misalignments in a person or much more of the 24 spinal bones which most of the time are painless. The brain sends messages down the spinal cord, out these nerves to all the entire body areas, telling the human body components what to do. When the spine is subluxated, or out of alignment, it irritates the nerves. That blocks the nerve provide and when the physique parts will not get full nerve supply, they can not function at one hundred%, which more than time tends to make them weak. That reduction of the nerve flow to the human body components is the root lead to of several, if not most, of the overall health troubles that people produce. This is why it has been called The Silent killer. It is there triggering disorder and you don’t even know about it until finally you are by now sick and suffering, like I was. So the Chiropractor corrected the subluxations and I have not been on ANY medicine for the past 35 as well as a long time!!! Wow, I under no circumstances thought it could be that basic, but it was. ##Video## My confession is that I see people suffering from the affects of subluxations and a system that is breaking down. I see this all all-around and I have to do anything about it. People today are hunting for options to experience greater, they are suffering (in several situations needlessly) from all types of indicators like: suffering, headaches, rest trouble, very low power, weakened immune system (I know about this a single), very poor digestion, sinus trouble, allergic reactions (foods, pollen, and others), diabetes, heart disease and cancer. All they are currently being advised is to consider medication or have medical procedures, and I have seen some of the damaging has an effect on of these alternatives. Have you study anything at all about how some medications are resulting in people today to get sick or even die? The a single thing we all know and that I assume all physicians can concur on

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exercise to alleviate back and knee pain | walsall injury clinic

August 17, 2011   chrisandian   No comments

fatburnerbootcamp.com and http share this exercises to alleviate back and knee pain. Walsall Personal trainer and injury clinic.

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My Back Workout- Scott Herman

August 11, 2011   chrisandian   25 Comments

Follow me as I workout my back. Facebook: www.facebook.com Bio-Engineered Supplements & Nutrition BSN www.bsnonline.net Check out my Meal Plan!: www.scotthermanfitness.com TRX www.fitnessanywhere.com Jabra www.jabra.com Follow me on Twitter! twitter.com Check out scotthermanfitness.com for more information and detailed exercises!
Video Rating: 4 / 5

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Core Bodybuilding Training Exercises For The Back

August 11, 2011   chrisandian   No comments

Core Bodybuilding Training Exercises For The Back

Article by Dane Fletcher









Although each body builder has a body part that he or she enjoys training, at the end of the day it is important to train the whole body uniformly. The back is one of the most neglected body parts in training and even in judging body building contests. Very few instances feature the review of the back muscles. Yet this is not supposed to be the case.

One advantage of building up the back is laying a good foundation for the bulk up of the upper body and the chest. While building the chest and abs, a good stable and firm back is very essential. Body building should be approached from a wholesome perspective, ensuring that each body part and muscle group is well stimulated for growth during the training schedule. The back especially must not be left out when planning exercise routines.

Core body building exercises should incorporate some exercises that target the back. When a body building program recognizes and incorporates the back muscles into the training schedule, the general body building routine become more successful and the gains more wholesome. Serious body builders never disregard the back whether or not the back exercises terminate at pre-exhaustion level. Optimally however, back exercises should be performed to failure. This could mean a few sets of ten reps maximum.

An example of back exercise includes lat machine pull downs. The exercise allows a body builder to isolate biceps from the lats for a brief but comprehensive workout of the lats. To implement this exercise, just take a shoulder width grip and pull your arms towards your thighs while keeping both arms straight up. Pause for a while for effect before returning the bar gradually to the original, starting position.

Another example of an effective back exercise is pulldowns, executive style. Although the exercise uses the same exercising machine, it requires the body builder to be somehow experienced in exercising the back although beginners might benefit from it if they exercise adequate caution in its administration. Just take an under-hand grip at shoulder width distance. Pull the bar towards and up to your chest area. Try to pause the hands there for effect before gradually returning the bar to the original, starting position. This exercise should maintain for three sets of ten reps each at the maximal intensity. It utilizes biceps strength maximally and helps call the back muscles to the rescue.It is important while working out to try and review what works for you. Fell the back during and after exercises and sense when optimal training is reached. Sequence your back training frequency according to how your back responds to exercises, as an individual. Then keep track of progress made in both muscle gain and strength after a while, training the back. Analyzing back exercises will help you modify any exercises that seem not to be working, the intensity that is either too low or too high, techniques that a re ineffective and so on.



About the Author

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com










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