Fitness: Various “Home” & “Backyard” Exercises

Creative Ways to Exercise at Home! – YouTube

Household Chores

16 Ways to Lose Weight Doing Chores Charlotte Andersen shape.com
“..Do double duty with this multitasker’s dream workout!..”

How To Workout and Clean Your House – YouTube

The Housework Workout – YouTube

-Yard work

Weed Pulling Workout (Yard Work Time Lapse … – YouTube

Back yard work out – YouTube

-Winter Shoveling

Snow Shovel Fitness: 1 2 3 Go! Squat Press + Throw the … – YouTube

Homebody Workouts

5 Best Home Workout Tips (APPLY TO ALL HOME … – YouTube

Extreme At HOME Stairs Workout – YouTube

WallDrill – YouTube

-Simple Household Items

Creative Kitchen Pot Workout to Do at Home – YouTube

30 MIN Full Body Chair Workout w/KarinaEM- Total Body Creative …

-No Equipment

32 Minute Home Cardio Workout with No Equipment – Calorie – YouTube

10-Minute No-Equipment Home Workout, Full Body … – YouTube

-Equipment

=>Make it your own

How To Build A Pull Up Bar, (Outside) !! – YouTube

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Health & Fitness: Body, Mind, & Soul (Spirit) Exercises

what is mind-body exercise? by Shirley Archer, JD, MA on Jun 01, 2004 ideafit.com
“…A Little History

The term mind-body exercise comes to the fitness industry from the field of mind-body medicine. According to the Mind/Body Medical Institute in Chestnut Hill, Massachusetts, mind-body medicine is based on the “inseparable connection between the mind and body—the complicated interactions that take place between thoughts, body and the outside world.” ..”

Health Benefits


The Benefits of Mind Body Exercise
Posted on May 7, 2017 trifocusfitnessacademy.co.za
“..The Power of Mind Body Exercise

Although every kind of exercise or physical activity will most definitely help improve your mental health and well-being, there are certain kinds of physical activity that focus more on the mind and body than others. A weight training, swimming, running or cycling session is definitely beneficial to your overall physical and mental health. However activities like Yoga and tai chi are more aimed at exercising the mind and improving your mental health…”

Mind-Body Exercises & Heart Health my.clevelandclinic.org
“..The mind-body connection means that you can learn to use your thoughts to positively influence some of your body’s physical responses, thereby decreasing stress. If you recall a time when you were happy, grateful or calm, your body and mind tend to relax.

Research has shown that when you imagine an experience, you often have similar mental and physical responses to those you have when the event actually happens. For example, if you recall an upsetting or frightening experience, you may feel your heart beating faster, you may begin to sweat, and your hands may become cold and clammy.

Whether you have been diagnosed with an illness or need to prepare for a medical procedure such as surgery, it is very important to minimize the negative effects and maximize the healthy, healing aspects of your mind-body connection.

A variety of calming and empowering mind-body exercises have been proven to help people:..”

Exercise Benefits Body, Brain, and Mind – YouTube

History

The origins of Western mind–body exercise methods Jonathan Hoffman & C. Philip Gabel
Pages 315-324 | Receiv ed 30 Aug 2015, Accepted 23 Nov 2015, Published online: 08 Apr 2016 tandfonline.com
“..Tracing the origins of Western MMB training suggests that the regular practice of movement-harmonizing exercises was embedded in ancient Greek culture.1 Herodotis. The history of Herodotus. New York (NY): Appleman and Company; 1885. [Google Scholar] Calisthenics in Greek means strength and beauty, a combination highlighted in Greek mythology and everyday life. This philosophy engendered sporting activities that were practiced to facilitate self-empowerment and prepare for events such as the Olympic Games or military actions.2 The Atlantic [Internet]. Cheever DW. The Gymnasium (1859). 2015 Aug 30 [cited 2015 Aug 30]. Available from:
http://www.theatlantic.com/magazine/archive/1859/05/the-gymnasium/305407/
. [Google Scholar] Today, Calisthenics refers to full-body movement exercises benefiting the body and mind by employing functional motions such as bending, stretching, twisting, kicking, jumping, push-ups, sit-ups, and squats.3..”

Exploring Mind-Body Modalities ideafit.com
“..Here are five likely criteria that La Forge says can help determine whether an activity is mindful, or mind-body, in nature:

1. The activity contains a self-reflective, present-moment and nonjudgmental sensory awareness.

2. It includes a perception of movement and spatial orientation.

3. There is a focus on breathing and breath sounds.

4. Attention is paid to anatomical alignment.

5. The activity has a quality of being “energycentric,” or involves an awareness of the movement and flow of one’s intrinsic energy (chi or prana). ..

Mind, Body & Spirit Workout Routine. Gentle Restorative … – YouTube

Tai Chi

What is Tai Chi? Beginners Guide beginnerstaichi.com
“..is a way of moving. If you’ve seen photos of groups of people practicing a graceful, slow-moving exercise in China, you’ve probably seen tai chi. This particular way of moving is practiced by over 200 million people.
single whip class beach
Tai chi is different from most other forms of movement and exercise because it’s a way to work directly with one’s qi, or life force. ..”

Tai Chi 5 Minutes a Day Module 01 – easy for beginners – YouTube

Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson – YouTube

Best Tai Chi for Beginners – join in – 8-minute exercise

8 Powerful Ancient Qigong Exercises for Cultivating Healing Energy in the Body
BY MISHA RUTH COHEN .consciouslifestylemag.com
“..
What is Qigong and Why is it Essential?

Qigong (pronounced: chee-gun), which combines meditative and physically active elements, is the basic exercise system within Chinese medicine. Qigong exercises are designed to help you preserve your
Jing, strengthen and balance the flow of Qi energy, and enlighten your Shen. Its dynamic exercises and meditations have Yin and Yang aspects: The Yin is being it; the Yang is doing it. Yin qigong exercises are expressed through relaxed stretching, visualization, and breathing.

Yang qigong exercises are expressed in a more aerobic or dynamic way. They are particularly effective for supporting the immune system. In China, Qigong is used extensively for people with cancer…”

Chi Gong and Tai Chi (Qi Gong) Energy Healing Exercises – YouTube

8 Powerful Ancient Qigong Exercises for Cultivating Healing Energy in the Body BY MISHA RUTH COHEN consciouslifestylemag.com

12 Quick And Easy Qigong Exercises To Boost Your … – YouTube

Easy Qigong & Easy Tai Chi – Senior & Elderly Exercise –

T’ai Chi Chih: Rocking Motion by Justin Stone – YouTube

TYPES

a. Tai Chi Chuan – Chen Style Full Form – YouTube

b. Tai chi chuan for beginners – Taiji Yang Style form Lesson 1 – YouTube
https://www.youtube.com/watch?v=xlHGjYHyjmM
*most used in the West

c. Chang style tai chi – YouTube

d. Introduction to Wu Style Tai Chi Chuan – YouTube

e. 30 Forms Tai Chi: Sun Style – Full Form Beginners Tai Chi for Health …
https://www.youtube.com/watch?v=vMckeX3oFcE
*recommended for elderly (see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Perspectives:

Should Christian’s do Tai Chi? September 22, 2012 by bonlou hatchcreek.com
“..I believe the Holy Spirit made me uncomfortable with the idea, so I decided to look into what Tai Chi really is. I needed to make a decision based on more than just what the pretty flier told me and the enthusiasm of my friends. So, I did some research which I will share with you…

though it’s often called a “moving meditation” since the movements are done slowly and deliberately, and it is taught more as a meditative and health-enhancing practice than as a martial art. ..

There is no supreme God or Creator in Taoism; all originated from the Tao, which is an impersonal principle or source of creation…

It is easy to follow the crowd, but we are to test the spirits to see if they are from God. Well, I can see from my research that the spirit in Tai Chi is not from God. It is anti-Christian. Therefore, I should not get involved.

1 John 4:1 NASB Beloved, do not believe every spirit, but test the spirits to see whether they are from God, because many false prophets have gone out into the world.

I remember as a child some of my friends would join a certain group, or take part in something, and I wanted to also. I wanted to be part of the crowd. …

Yoga
*see Spiritual: What is Yoga? goodnewshealthandfitness.wordpress.com

6 Reasons This Popular Meditation Trend Is Dangerous for Christians 6:00AM EDT 7/18/2016 Rosilind Jukic charismanews.com
“..How to engage in biblical meditation

The Lord spoke to Joshua and said this:

This Book of the Law must not depart from your mouth. Meditate on it day and night, that you may act carefully according to all that is written in it. For then you will make your way successful, and you will be wise. Have not I commanded you? Be strong and courageous. Do not be afraid or dismayed, for the Lord your God is with you wherever you go” (Josh. 1:8-9).

The Hebrew word for meditate used here is hagah, meaning to speak, mutter, muse, imagine or plot.

Biblical meditation is the repeated speaking of the Word of God. It also involves imagining and using the mind to plan ways that we can implement the Word of God in our lives.

You do this by taking a passage of the Word and repeating it over to yourself, examining each word and imagining how it applies to your personal life.

As we begin to make biblical meditation a part of our daily Christian discipline, speaking, muttering the Word of God and imagining how we can mold our lives in concordance with it, we will see our lives transformed and the Lord promises that our “way will prosperous” and that we will “have good success.”

Do we believe the Word in this?..”

WARNINGS

Bad karma: When yoga harms instead of heals By Jennifer Wolff Perrine updated 7/15/2008 8:34:49 AM ET nbcnews.com
Inexperienced teachers and overeager students behind rise in injuries
“..Years of hunching over my computer had left me stiff, almost breakable. One false move — getting out of bed too quickly, tying my shoe — could lay me flat on a heating pad for days. Friends and family commented that my shoulders were rounding, my back curving, my chin protruding beyond my chest. Sometimes I’d see little old ladies hobbled over canes, their tiny bodies twisted and contorted, and I’d wonder, Will that be me?..

“In my practice, I’ve seen a significant increase in yoga injuries in the past five years,” says orthopedic surgeon Jeffrey Halbrecht, M.D., medical director for the Institute for Arthroscopy and Sports Medicine in San Francisco and a specialist in knee and hip problems. And it’s not only those in the recent wave of newbies who are getting hurt, Dr. Halbrecht says: “I’ve treated more experienced yogis than rookies.”..”
Yoga Injuries and Pain During Yoga Class – What’s the Story?
February 3, 2014 by Kara-Leah Grant theyogalunchbox.co.nz
“.. started yoga already injured, and with limited mobility. I’d already had one spinal fusion, and was on a fast track to a second – I had intense sciatic pain down my right leg, half of my right foot was numb and I was walking with a limp.

Within a year or so of starting yoga – a mixture of Bikram and Vinyasa – my symptoms had largely disappeared, although it took several years to regain full feeling back in my foot. It seemed yoga had healed me, where nothing else had worked.

The last year though, things have been different.

Eighteen months ago, carrying my 2.5 year old on my hip while doing a tour of Anahata Yoga Retreat – up and down uneven tracks – I aggravated my sciatic for the first time in years.

Since then, I’ve done about twenty Bikram Yoga classes and I have been in pain through all of them. I start the class pain free, but by the time we’re into the first posture – Half-Moon sidebends, back bend and forward bend – I’m in agony.

This is in contrast to my home practice where I’ve mostly been pain-free…”
Facing my fear: I used yoga to cope. Then an injury took away my lifeline Chrissy Auger Friday 3 June 2016 06.30 EDT theguardian.com
“..Yoga is admittedly self-serving, and westernized yoga is sometimes plagued with contradictions, like people meditating in $100 leggings, posing for sexy pictures instead of sinking into poses, and quietly competing to be the best at stretching. But since I wasn’t into any of that, I thought my practice was relatively pure, and that I was doing yoga for the right reasons: to gain clarity, strength and flexibility. I wanted to be mentally healthy and physically independent, and until recently, I was…

..but I didn’t realize in the moment that accepting a yoga challenge meant pushing myself there, too. Instead of accomplishing a goal I didn’t care about, I got hurt doing the thing I loved the most.

I still needed to balance against the wall to stay upright, so the day that I slipped, either from poor form or my ponytail, I didn’t exactly fall over. But when my weight came crashing down upon my head, my entire body started shaking, and I immediately knew something was terribly wrong. My instructor, who is also my friend, brushed it off, saying I would eventually be able to do the pose.

Instead, my entire world was turned upside down.

I went to see a spine surgeon, who gave me painkillers and a referral for an MRI. He was about my age, and during that first visit, we kidded around and called each other doctor, joking about my PhD. ..

From one moment of seeking inner peace gone awry, I had a herniated disc in my neck, two bulging cervical discs, and the pleasure of learning about some other degenerative surprises like arthritis and stenosis. ..

Pilates Method

An Animated History Of Pilates – YouTube

Joseph H. Pilates | Biography – Jillian Hessel jillianhessel.com

“..was born on December 9, 1883 in Mönchengladbach (near Düsseldorf), Germany. His father, a native of Greece, had been a prize-winning gymnast, while his German-born mother was a naturopath who believed in the principle of stimulating the body to heal itself without artificial drugs. No doubt his mother’s healing philosophy and father’s physical achievements greatly influenced Pilates’ later ideas on therapeutic exercise. ..”

JOSEPH H PILATES – YouTube

J H Pilates – YouTube

About Pilates – Pilates Method Alliance pilatesmethodalliance.org

An Exercise in Balance: The Pilates Phenomenon
“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” – Joseph Hubertus Pilates, in 1965, age 86.

“..is a method of exercise and physical movement designed to stretch, strengthen, and balance the body. With systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable not only as a fitness endeavor, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds. ..”

How to Use a Pilates Reformer Machine – YouTube

Mr & Mrs Pilates – The Pilates Method of Body Conditioning … – YouTube

Yoga vs. Pilates : What’s the Difference?

*see New Age, Kundalini, Yoga, & Astral Projection In The Church. Yoga & Meditation Spiritually Dangerous youtubecom
*see 16:58 minute mark (“those (some) who have sclerosis did yoga (5th level) …origins of pilates)

Alexander Techniqu

Alexander Technique | FM Alexander Giving a Lesson

What is the Alexander Technique? alexandertechnique.com

“..is a way of learning to move mindfully through life. The Alexander process shines a light on inefficient habits of movement and patterns of accumulated tension, which interferes with our innate ability to move easily and according to how we are designed. It’s a simple yet powerful approach that offers the opportunity to take charge of one’s own learning and healing process, because it’s not a series of passive treatments but an active exploration that changes the way one thinks and responds in activity. It produces a skill set that can be applied in every situation. Lessons leave one feeling lighter, freer, and more grounded.” ..”

The Alexander Technique: First Lesson – YouTube

Alexander Technique: Sitting, Standing, Walking, Bending – YouTube

Feldenkrais Method

The Feldenkrais Method feldenkrais-method.org

‘..an educational system that uses movement to teach self awareness and improve function.

The Feldenkrais Method was developed by Dr. Moshe Feldenkrais (1904-1984). The Biography of Dr. Feldenkrais shows his diverse fields of study and hints to the sources of the genius of the Method he developed.

Dr. Moshe Feldenkrais wrote extensively. Here are some excerpts of his works that will stimulate your thinking, and serve as an introduction to the Feldenkrais Method.

The IFF has adopted Standards of Practice, which give a description of the applications of the method.

Examples of Dr. Feldenkrais teaching can be viewed or listened to in our online Archive.

Materials for purchase are available here:..”

Neuromuscular Integrative Action technique

About NIA – Neuromuscular Integrative Action inwardboundadventures.com

“..Based on both Eastern and Western philosophy Nia, or “Neuromuscular Integrative Action,” helps to heal the body, spirit, mind and emotions. It is a fusion of many different movement forms inclucing Yoga, Tai Chi, Jazz, Duncan, Modern, Aikido, Tae Kwon Do, Feldenkrais and The Alexander Technique.

Designed to be both therapeutic and fun it is set up similar to the martial arts with belts awarded for progress and mastery starting with white and proceeding up to black. Those at the highest level are considered to be Movement Medicine Healers…”

NIA Fitness & Exercise Lessons : What is Neuromuscular Integrative …

Chi Running & Chi Walking

Chi Running & Chi Walking – YouTube

Transitioning Between Chi Walking and Chi Running Posted by Keith McConnell on Thu Nov 10th, 2011 chirunning.com
“..Briefly stated, the transition (or change) process from walking to running, or running to walking, is an individualized decision combined with some general principles and timing guidelines. First, it is key to pay attention to yourself, to “Body Sense” so that you are aware of your own energy as you decide to continue with what you are doing as opposed to making the transition: exertion level? heart rate? attitude? current form? And further, what’s going on around you: are you running or walking on level terrain, uphill, downhill? what point in your workout or race? personal goals? aid station coming up? how long have you been either walking or running?..”

American Indian and Alaskan Spiritual Dancing

“Our Culture Is Medicine”: Perspectives of Native Healers on Posttrauma Recovery Among American Indian and Alaska Native Patients
Deborah Bassett, PhD, Ursula Tsosie, MSPH, and Sweetwater Nannauck ncbi.nlm.nih.gov

RezMove Native Dance and Cardio Workout – YouTube

Spiritual Practices in the Healing of American Indian/Alaska Native …

Biblical Meditation

*see Health & Fitness: “Holistic” Biblical Scripture Meditation and Prayer goodnewshealthandfitness.wordpress.com

The Power of Meditation Enliven Health and Wellness April/May 2015 By: Sherrell Moore-Tucker faithandfitness.net
“..However, upon further research and good bible teaching I learned that God does in fact want us to meditate. Joshua 1:8 says,

“Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.”

Now don’t get me wrong I was familiar with this scripture but I lacked the application of it in my life. ..

Christian Meditation

The scientific benefits of mediation are great but here’s where worldly mediation and Christian mediation differ, the focus. Christian meditation is essentially a form of prayer in which you ponder and reflect upon the revelations of God. Rick Warren, in The Purpose Driven Life describes meditation as “focused thinking”. God wants us to mediate on His Word day and night so therein lays the focus. If you are dealing with anxiety meditate upon 1 Peter 5:7 (NIV), “Cast all your anxiety on Him because He cares for you.” And just like prayer you can mediate anywhere. Mediation is even valuable during exercise. For example, you can turn your fitness routine into a moving mediation by focusing on 1 Corinthians 6:19-20, “Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, glorify God in your body.”..”

In Prayer | 17-minute Christian meditation

PraiseMoves | The Christian ALTERNATIVE to Yoga! praisemoves.com

Catholic

Pietra Fitness – YouTube
https://www.youtube.com/watch?v=5VuXuYV2ANU
“Pietra Fitness
Published on May 29, 2014
PIETRA FITNESS is a unique ‘whole-person’ fitness program that integrates physical exercise with Christian prayer while drawing upon the rich and timeless traditions of the Catholic Church. Bodily prayer, sacred art, sacred music, and Christian meditation are woven into the stretching and strengthening workout so that in only one hour, you feel calmer, stronger, refreshed, and renewed. “

Application

5 Ways to Include Mind-body Exercise in Your Fitness Classes Jennifer Turpin Stanfield by Jennifer Turpin Stanfield on August 09, 2017 acefitness.org
“..Your fitness class regulars follow you to group strength, indoor cycling and even boot camp. However, you haven’t had any luck getting your loyals to try yoga or Pilates, or any mind-body fitness class for that matter. As health and fitness professionals, we know that mind-body exercise is a great complement to any fitness program, but how can we get our participants to buy in? Here are five ways to incorporate mind-body exercise into any group fitness class. ..”

You can can incorporate some of the breathing and stretches from the various movements above to your “warm-up” and “cool down” stretching before-after a typical workout/exercise.
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Walking barefoot, the incredible benefits for mind, body and spirit with this exercise!
https://youtu.be/qk-pyTWrLW0
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

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WARNINGS:

Dangers of Yoga: Side effects – Websites and articles dangersofyoga.blogspot.com
“..This site presents the side effects of yoga, meditation, transcendental meditation and qi gong. It also presents a record of these practices in schools: Who are the promoters and those who are opposed…”

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Plyometric Training Exercises

Pre-Workout

The Stretch Shortening Cycle – YouTube

Fast & Slow Stretch-Shortening Cycle – YouTube

Workout

The 10 Best Plyometric Exercises for Athletes Updated: January 31, 2017 stack.com
“..is a great way for athletes to build explosive power. Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field…”

Plyometric Progressions for Athletes ideafit.com
‘..Plyometric Training Progression

One of the main reasons trainers and coaches often hesitate to implement plyometrics is that, as the velocity and intensity of the training increase, so does the inherent injury risk, underlining the importance of establishing proper progression (Chu 1996; Twist 2007). ..”

Explosive Plyometric Workout
Elizabeth Andrews by Elizabeth Andrews
on March 15, 2016 acefitness.org
“..Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics…”

Sports Specific Training velocitysportsmed.com
“..Velocity’s key training characteristics:
Technique is essential to maximize the effectiveness of plyometrics. If used incorrectly, this high intensity training method can cause injury.
Velocity minimizes this risk by ensuring individual specific exercises are employed characterized by specific intensities, degree of difficulty, and duration…”

Plyometric exercises – 23 Plyo Variations – YouTube

Lower Body
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Plyometric exercises for lower body – YouTube

Top 3 Plyometric Exercises for Legs | Plyometric Exercises – YouTube

Fat Burning Plyometric Workout — Plyometric Training for … – YouTube

-Jumping

Fitness: Plyometric-Jumping Exercise w/ “HealthFitnessLifeGuy”

Movement Pattern Progression

movement pattern progression for velocity training linear forward lateral backpedal rotational crossover cutting curving

Upper Body
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Upper Body Plyometric Training – YouTube

Upper Body Plyometric Movements – YouTube

EXPLOSIVE Upper Body Training (Dynamic) – YouTube

Speed Drills

Best Plyometric Exercises For Speed. – YouTube

Best Plyometric Exercises for SPEED – YouTube

Plyometric workout to increase POWER and speed – YouTube

Arm Drive Drills

How to RUN faster – ABC running drills to improve form and speed for …

Agility

5 Essential Speed and Agility Drills – YouTube

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Equipment Options

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Good News Fitness
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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Exercises for those with “limited” mobility

Seated Aerobic and Strength Training Exercises for Those with Limited Mobility fitness.mercola.com
“..Sitting for extended periods of time is an independent risk factor for poor health. Even if you are very fit, sitting all day can increase your risk for disease. I often recommend that seniors safely incorporate some high-intensity exercise and strength training into their weekly regimen.

I also strongly urge everyone — regardless of age and fitness level — to stand up and walk as much as possible, to avoid the health hazards associated with chronic sitting.

However, many are simply too old, frail, or disabled to even consider a high intensity program. Some cannot even stand. So what are the wheelchair bound supposed to do? Don’t resign yourself to doing nothing! This article is for you. I believe it’s never too late to start exercising. My mother didn’t start working out until she was 74 years old, and while she was initially hesitant, she now loves her workouts and has gained significant benefits in the years since. ..”

20 or 40min Intense Seated Workout for Disabled, Injured … – YouTube

Abs

Abs Exercises for Disabled or Wheelchair users – YouTube

Lower Body
*see Fitness: Lower Body Exercises for those with “limited” mobility & Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Wheelchair Focus

300 workout in a wheelchair – YouTube

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https://www.facebook.com/groups/133973023445443/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Exercises for the Hip

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Thomas Test pthaven.com
“..In general it is used to check for hip flexion contractures; more specifically it tests for anterior or lateral capsular restrictions or hip flexor tightness. ..”

Thomas Test (CR) – YouTube

Hip: Passive Straight Leg Raise | Physical Therapy IAOM-US – YouTube

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Mobility

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

how to do the Cat Camel for spine mobility – YouTube

Pelvic mobility and stability exercises – YouTube

Supine Bent Knee Rotations – YouTube
https://www.youtube.com/watch?v=W7e0OJHQWc0
*see pelvic tilts progressions supine bent knee marches mobility pp. 283 (ACE Fitness 5th edition)

Core: Dead Bug Progression – YouTube

Hip flexion mobility – YouTube

=> Hip Flexor : Half Kneeling (pp. 284 ACE Fitness 5th Edition)
1.Half kneeling hip flexor stretch – YouTube
https://www.youtube.com/watch?v=iA0CccCcqts
“…This is an excellent exercise to decrease lower back pain and knee pain. It should be done regularly and especially after long periods of sitting. When these muscles get tight, it can be difficult to go from sitting to standing without pain. Technique is very important here so take your time and set up for the stretch properly…”

2. Hip Flexor Stretch – Done Correctly
https://youtu.be/YQmpO9VT2X4M
*extend the arm the opposite direction to break the frontal plane

3. Hip Flexor Stretch with a Transverse Plane Reach

Hamstring Stretch on Wall – YouTube

=> hip mobilization with glute activation shoulder bridge hold knee

a. Shoulder Bridge – Glute/Hip Raise – YouTube

b. Glute Muscle Activation exercise – Hip Bridge
https://youtu.be/E_coZsl0OLE
*hold one knee at the same time (pp. 286)

=>hip mobilization supine 90-90 hip rotator stretch (see pp. 287)
a. Supine 90 90 Hip Rotator Stretch – YouTube

b. 90/90 Hip Mobilization – YouTube

c. Supine Hip Rotations – YouTube

=> thoracic spine mobilization exercises spinal extensions (pp. 287)

a. Thoracic Spine Mobility – Upper Back Extension & Rotation

b.Thoracic Spine Mobility Exercises with Dr. Steven Horwitz … – YouTube

c. 7 Day to Better Posture- Day 1- Thoracic Spine Twist – YouTube

a. Quadruped Posterior Hip Mobilization – YouTube

b. Quadruped Posterior Rocking – YouTube

Bio Mechanics with Exercises for Each Area

Hip Joint – Anatomy Pictures and Information – Human Anatomy innerbody.com › Skeletal System › Bones of the Leg and Foot innerbody.com
“…is one of the most important joints in the human body. It allows us to walk, run, and jump. It bears our body’s weight and the force of the strong muscles of the hip and leg. Yet the hip joint is also one of our most flexible joints and allows a greater range of motion than all other joints in the body except for the shoulder.

The hip joint is a ball-and-socket synovial joint formed between the os coxa (hip bone) and the femur. A round, cup-shaped structure on the os coax, known as the acetabulum, forms the socket for the hip joint. The rounded head of the femur…..”
Hip and thigh (Anatomy) – Study Guide | Kenhub kenhub.com
Muscles of the Hip? innerbody.com
“…
The hip joint is one of the most flexible joints in the entire human body. The many muscles of the hip provide movement, strength, and stability to the hip joint and the bones of the hip and thigh. These muscles can be grouped based upon their location and function. The four groups are the anterior group, the posterior group, adductor group, and finally the abductor group…”

Muscles of the Hip and Thigh – Human Anatomy | Kenhub

Kinesiology of the Hip:
By Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS brentbrookbush.com

1. FLEXION

a. Biomechanics

What Are the 3 Main Hip Flexor Muscles?
by STEPHANIE CHANDLER Last Updated: Sep 11, 2017 livestrong.com


Hip Flexor animation and tightness
https://youtu.be/8HDiQ4uHGYk
What Are the 3 Main Hip Flexor Muscles?
by STEPHANIE CHANDLER Last Updated: Sep 11, 2017 livestrong.com
‘…Iliopsoas..Sartorius…Rectus Femoris..”

b. Fitness/Exercises
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

8 Hip Flexor Stretches and Exercises for Healthy Hips sparkpeople.com
“..The hip flexors are the group of muscles that allow you to lift your knees toward your chest and bend forward from the hips. What is collectively referred to as the hip flexors is actually a group of muscles that includes the iliopsoas, the thigh muscles (rectus femoris, Sartorius and tensor fasciae latae), and the inner thigh muscles (adductor longus and brevis, pectineus and gracilis).

Tight hip flexors are a common problem among those of us who spend a lot of the day sitting at a desk. When you spend a lot of time in a seated position, the hip flexors remain in a shortened position. Over time, the shortened muscles become “tight,” which leads to its own set of problems…”

Problems: Sitting too much will increase lower back pain due to constant stretch of back muscles (e.g. Simple Test To See If You Have Tight Hip Flexors from youtube.com
)

11 Exercises to Boost Hip Strength By Dan Kehlenbach active.com

2. Extension

a. Bio Mechanics

Muscles Used in Hip Extension by AUBREY BAILEY Last Updated: Jun 16, 2015 livestrong.com
“…Gluteus Maximus…Hamstrings..”

=>Posterior

(1)=>Glutes

(a) Fitness

The 17 Best Glutes Exercises .menshealth.com
Target your body’s largest and most powerful muscle group with these expert-approved moves

Exercise n. 6- Hip extension backward leg lifts – YouTube=

Also: Indoor cycling, power walking in steep inclines, running, stair climbing, etc..

(2) =>Hamstrings


(a). Fitness

Bodybuilding.com’s 10 Highest-Rated Hamstring Exercises Matt Biss March 01, 2016 • 3 min read bodybuilding.com
“…Most people think hamstrings only serve one function: knee flexion. In reality, the hamstrings are not one single muscle, but a group of muscles with multiple functions. The hammies’ most important function is hip extension, which is vital for explosiveness, sprinting, jumping, and even low-back health…”

At Home Hamstring Workout Video – Hamstring Exercises with No Equipment

Hamstrings Workout At Home | 5 Killer Exercises For Bigger And Stronger Hamstrings

Supine Ball Leg Curl for Strong Hamstrings, from youtube.com

3. Abduction

a. Bio Mechanics

Gluteus Medius sportsinjuryclinic.net
Gluteus Medius Muscle
“..
Gluteus Medius is an important muscle in controlling the level of the hips. Weaknesses in gluteus medius often result in a trendelenburg sign, an abnormal gait cycle where the hip of the swinging leg drops down, rather than raises up. This results in increased degrees of knee flexion in order to clear the ground….”

b. Strengthening

Stability Exercise – Side Lying Hip Abduction

4. Hip Rotation

a. Bio Mechanics

Hip External Rotators exrx.net

06 Hip external rotation – YouTube

b. Exercises-stretching
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com


External Hip Rotator Stretches
by JOSHUA MCCARRON Last Updated: Sep 11, 2017 livestrong.com
Hip External Rotation Exercise youtube.com
*helps with knee stress from collapse legs
Hip External Rotator Strengthening Exercise from youtube.com

5. Hip Adduction

a. Bio Mechanics

Anatomy of the Hip Adductors – Human Anatomy | Kenhub – YouTube

b. Strengthening

Side Lying Adductor Leg Raise Exercise

c. Stretches

PNF Stretching for the Adductors Muscles – Kinetic Health

*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

c. Exercises

Misc.

10-Minute Hips Workout By Betsy Stephens; Photos by Susan Pittard fitnessmagazine.com

Do this 10-minute hips workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you’ll have the slimmer hips you deserve in no time!

Hip Mobility Routine: 8 Exercises to Do Daily for Flexibility, Less Pain, and Ease of Movement

“GMB Fitness
Published on Aug 12, 2014
More detailed instruction here: https://gmb.io/hip-mobility/

Tight hips are extremely common, especially since most of us spend our days sitting, sitting, and sitting some more. This tightens the hip flexors and makes it difficult to get the most out of this incredibly important joint.

This sequence will help you loosen up your hips nicely.

Less tension in the hips can help reduce back pain and overall stiffness. You’ll also notice greater ease of movement in all your physical activities.

You can practice this routine everyday – it only takes a few minutes 🙂

If any position is painful, back off and just do what you can. Over time, your range of motion will increase. Don’t compare yourself to the guy in the video – he’s been doing this a loooooong time. Just play your own game and use this demonstration as a guide to find your own range for the best stretch. “
*see Supine medicinenet.com: “… With the back or dorsal surface downward. A person who is supine is lying face up. As opposed to prone…”

20 Hip Mobility Exercises – Hip Stretches

How to Fix APT (Anterior Pelvic Tilt) – EatLiftGain

*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Medical Conditions

Trochanteric Bursitis


Trochanteric Bursitis
my.clevelandclinic.org
“..Trochanteric bursitis is inflammation of the bursa (fluid-filled sac near a joint) at the outside (lateral) point of the hip known as the greater trochanter….

What causes trochanteric bursitis?

Trochanteric bursitis can result from one or more of the following events:

Injury to the point of the hip. This can include falling onto the hip, bumping the hip into an object, or lying on one side of the body for an extended period.
Play or work activities that cause overuse or injury to the joint areas. Such activities might include running up stairs, climbing, or standing for long periods of time…”

Trochanteric Bursitis , hip bursitis- Everything You Need To … – YouTube

Greater Trochanteric Bursitis, aka Hip Bursitis – Ask Doctor Jo – YouTube
https://www.youtube.com/watch?v=Lmjidcc5ccA
“..Greater trochanteric bursitis or hip bursitis is the inflammation of the bursa on the outside of the hip, which can cause hip pain. The greater trochanter is the bony area it sits on. There are many bursae in the hip which can cause hip pain, but the greater trochanteric is the most common one. More hip bursitis stretches and exercises: https://youtu.be/cPDZb5YPn4U?list=PLP… ..”

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Fitness: Kinesiology-Kinematic Exercise Types

Major Muscle Groups and Associated Exercises

Forces
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Obey the Law! The Laws of Motion, That Is. April Merritt // 4/19/2010 acefitness.org
“…Newton’s first law, the law of inertia, states that a body at rest will stay at rest and a body in motion will stay in motion unless acted on by an outside force. Law one also states that a body’s inertia is proportional to its mass (a heavier object is harder to get moving than a lighter object). So how does this relate to the fitness professional? Weight lifting! Starting a bicep curl with a 15 pound weight is going to be harder than starting a bicep curl with a 2 pound weight…

Newton’s second law, the law of acceleration, states that a force acting on a body in a given direction is equal to the body’s mass multiplied by the body’s acceleration in that direction. (Force = mass x acceleration) How can we apply that to fitness? With soccer, the more force you exert during a kick, the faster the acceleration of the ball. This means when the ball leaves your foot, it is going to travel faster and farther. A dainty kick (little force) means less acceleration. An ‘I mean business’ kick (more force) will mean greater acceleration. In this case the mass, the soccer ball, remains the same in both examples…

in terms of weight training. If you ‘cheat’ by initiating a lifting movement with momentum from a body part other than the one you are focusing on, the momentum of the moving weight may be greater than the muscle’s ability to decelerate and stop it. ..

..Finally, Newton’s third law is commonly referred to as the law of reaction – every applied force is accompanied by an equal and opposite reaction force. Say it with me ‘every action has an equal and opposite reaction’. With fitness we talk about this in regards to impact forces when jogging, doing plyometrics, or step class. Step training remains popular even though the magnitude of the ground-reaction forces associated with each step place the student as risk for a variety of overuse injury. Using a ten inch step is going to result in greater impact forces than using a 2 inch step. When we ‘land’ we exert a force on the ground…”
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors

Multi-Planar

What is Multi-planar Movement e4lacademy.com
“..Three primary planes of motion in which the body can move:

•Sagittal = Forwards and Backwards

•Frontal = Side to Side

•Transversal = Rotationally

Exercises and movement in general, can then be classed as multi-planar if they occur through 2 or more planes of motion…”

Multiplanar Exercise by BETHANY KOCHAN Last Updated: Sep 11, 2017 livestrong.com
“Your body does not move in just one direction. You can move forward, back, side to side and even rotate. Sometimes you perform these motions at the same time at different joints of your body. These movements happen in different planes of motion and are called mulitplanar. You can incorporate multiplanar exercises into your workouts as a way to enhance movement, fitness and performance…”
What is Pronation and Supination of the Forearm?, from youtube.com

Muscle Contraction Types
https://youtu.be/T3OiOJ6-x34
“ORTHOfilms
Published on Dec 13, 2013
An animated description of isotonic, isometric, and isokinetic muscle contractions.

Visit http://www.orthofilms.com for more videos and info. “

The Muscular System Explained In 6 Minutes

Kinesiology: The Study of Human Motion hawaiianshirtray.com
“…

Biomechanics is the study of movement involved in strength exercise or in the execution of a sport skill. Biomechanics focuses on the physical factors with movement by applying scientific laws. With these applications, it looks at what takes place during an exercise and the role that each key joint and muscle plays. The scenic laws incorporate such physical factors as speed, mass, acceleration, levers, and force of the particular movement. Biomechanics explains the “why” of a movement and “how” the movement can be improved through science-based modifications.

Together, kinesiology and biomechanics can help you determine what exercises are appropriate, how to create a workout plan, the effectiveness of your execution of the exercise, and how safe they are for the sports that you participate in. Biomechanics is the execution of doing an exercise most effectively, while kinesiology tells which muscles are involved in the particular actions…”

The Three Types of Muscle Contractions

There are three types of muscle contractions: 1) Concentric Contraction, 2) Eccentric Contraction, and 3) Isometric Contraction. Lets take a look at each.

The Three Types of Muscle Contractions

1) Concentric Contraction: In a concentric contraction the muscles shorten to produce movement. Motion takes place by the muscle contracting and overcoming a resistance which sets the resistance in motion. The typical way it is measured is by the amount of weight that can be overcome in one repetition. An example of a concentric movement is doing a bicep curl with a weight. The upward motion is the concentric muscle action.

2) Eccentric Contraction: In an eccentric contraction the muscle lengthens as it contracts. The eccentric contraction plays the important role of controlling and stopping movement and prepares the muscle for an explosive type of contraction. An eccentric contraction can generate up to 50 percent greater tension than the concentric contraction. An example of a concentric movement is doing a bicep curl with a weight. The downward motion is the concentric muscle action.

3) Isometric Contraction: In an isometric contraction there is strength exhibited but no movement of the limb. The muscle does develop tension and some contraction of the fibers and tendons, but there is no movement. Isometric contractions play a large roll in the stabilization in the joints of our body. Two examples of an isometric contraction are: 1) Doing a bicep curl but just holding the weight with your elbow bent at 90 degrees (there is no movement), and 2) Doing a standing overhead press. Your back and oblique muscles tighten up to stabilize your body while performing the exercise. Although the muscles used in isometric contractions and stabilization can become pretty well developed, it it not as effective as a concentric contraction in developing muscle mass and strength.
..”

7 Isometric Exercises for a Full-Body Workout active.com
“…It’s called isometrics. In these exercises, your muscles tense up, but don’t actually move. Say what? Imagine pressing your hands together in a prayer position as hard as you can for 10 seconds. You’ll feel tension in your chest and arms, yet your arms didn’t move at all. There—you just did an isometric exercise. Holding a plank is another example you’re likely familiar with. And if you’ve ever taken a barre class, you know how hard it can be to simply hold still while your muscles are contracted.

In positions like these, the muscle fibers are activated but since there are equal forces against each other, there is no movement. (Compare this to picking up a 20-pound dumbbell to do biceps curls—the force of the weight pushing down is less than the force you are using to lift the weight up.)

With isometrics, you can take a break from jumping on boxes, lifting heavy weights, or doing endless crunches (your lower back will thank you). And the best part? Isometric exercises have been found to help take off inches around your waist, increase overall strength, and even decrease high blood pressure. ..”

This Happens to Your Stomach Fat When You Plank – 6 Good Reasons Why You Should Do Plank Daily

Isotonic & Isometric Contractions

Biomechanics of Resistance Exercise – ppt video online download slideplayer.com

12:06-Pennation Muscle fibers

Shapes of Skeletal Muscle teachpe.com
“..

What are the different shapes of muscle? There are 5 different muscle shapes within the human body:

Circular
Convergent
Parallel
Pennate
Fusiform..”

How Skeletal Muscles Are Named – Boundless boundless.com

“..The anatomical arrangement of skeletal muscle fascicles can be described as parallel, convergent, pennate, or sphincter…”

Prime mover, Synergist, Antagonistic muscles.wmv

-Misc

Anatomical Kinesiology Flashcards flashcardmachine.com
Kinesiology Test 1 Flashcards | Quizlet quizlet.com
Muscle Types
https://youtu.be/zETNcHZT3Qw
F]Biomechanics of Skeletal Muscle – LWW.com (pdf) downloads.lww.com

“.. a muscle with a large pennation angle will contract more slowly than a similar muscle with a smaller pennation angle…”
Pennate muscle sciencedirect.com
“..Pennate muscles can be further subdivided into unipennate (e.g. flexor pollicis longus), bipennate (e.g. rectus femoris, dorsal interossei), multipennate (e.g. deltoid), and circumpennate or cylindrical (e.g. tibialis anterior)…”

Muscle fiber arrangement
https://youtu.be/LMZLtUpaiNk
“Pennate and Fusiform muscle fibre arrangements”
Fusiform muscle biology-online.org
“..A muscle that has a shape of spindle, which is being wider in the middle and narrowing towards both ends. ..” high contraction, less force compared to pennate (low contraction, high force)
Muscle Shapes: Function Follows Form (corewalking.com)
The Muscular System: Micro and Macro Anatomy www2.highlands.edu

Three Types of Muscle
https://youtu.be/PJDrR3sZPZU
Muscle Twitch, Wave Summation & Muscle Tension study.com/

Muscle fiber arrangement, PCSA, ACSA

*pennate good for strength , fusiform good for speed

Balance physio-pedia.com
“..Static Balance: it is the ability to maintain the body in some fixed posture. [7] Static balance is the ability to maintain postural stability and orientation with centre of mass over the base of support and body at rest.[1] ..”

Kinetic Chain Movement

Elderly

Recommended balance training programs for older adults humankinetics.com
“…suggests balance training at least 3 days a week for inactive and active older adults (\gte\65 yr). In a position statement on exercise for older adults (Chodzko-Zajko et al. 2009), the ACSM also recommended that older adults engage in balance activities at least two times week. Recently, the ACSM expanded its position statement to include not only balance but additional neuromotor skills – agility, gait, coordination, and proprioception (Garber et al. 2011). Neuromotor exercise training is specifically recommended for older adults who have poor mobility or who are at risk for falling. The ACSM (2014) recommends performing neuromotor exercises involving balance, agility, coordination, and gait at least 2 to 3 days/wk. Although the optimal duration and number of repetitions of these exercises is not known at this time, 20 to 30 min of neuromotor exercise per day is suggested…

What types of physical activities may be used to improve balance?

Given that balance performance is affected by muscle strength, power, and flexibility, resistance training and stretching programs may be useful for maintaining and improving balance. In addition to increasing strength and range of motion, Pilates, yoga, tai chi, dance, walking, and combinations of exercise modes may be suitable activities for improving balance. Balance discs, foam pads and rollers, balance boards, stability balls, and computerized balance training systems are tools that may add variety and challenge to balance training programs…”

Lower Body

-Hip

Chapter 9 Lecture Part 2 Hip Structure and Kinematics

What is FAI? Learn the truth about femoral acetabular impingement.

-Leg Muscles

=>Anterior: Dorsiflexors

The Gait Cycle: A Breakdown of each Component

Muscles in the Anterior Compartment of the Leg – TeachMeAnatomy teachmeanatomy.info
Muscles in the Posterior Compartment of the Leg teachmeanatomy.info
Superficial Muscles

Gastrocnemius
Plantaris
Soleus…

Deep Muscles

..the remaining three muscles (tibialis posterior, flexor hallucis longus and flexor digitorum longus) act on the ankle and foot….

=>Lateral Leg Muscles: Evertors

Over Pronation & Supination Motion Biomechanics of the Subtalar Joint Explained

Good News Fitness
https://www.facebook.com/groups/200881643388248

Upper Body

Shoulder girdle muscles sportsinjuryclinic.net
“..
Shoulder girdle consists of the clavicle (collar bone) and the scapula (shoulder blade) which generally move together as a unit. Only the clavicle connects directly to the rest of the skeleton at the sternum bone. It is really only the scapula which moves from action of the muscles. The muscles of the shoulder girdle are serratus anterior, pectoralis minor, levator scapulae, rhomboids and trapezius….”

Anatomy of the Shoulder (Glenohumeral joint/scapulo-thoracic joint) myvmc.com
“..An introduction to the anatomy of the shoulder
The shoulder girdle is mainly made up of the true shoulder joint (glenohumeral joint) and the joint between the shoulder blade and the chest (scapulothoracic joint). When we move our arm around, movement occurs at both of these joints, with most (two thirds) occurring at the shoulder joint. The shoulder is basically like a ball and socket. The “ball” is the head of the humerus and the “socket” is theglenoid part of the shoulder blade (scapula).The anatomy of the shoulder is unique – it has a relatively shallow socket which results in amazing flexibility and range of motion to the shoulder joint which is unparalleled elsewhere in the body. In order to achieve this flexibility but maintain a stable shoulder, there is a complex interplay between the joints, muscles and ligaments. Injury to any one of these structures can therefore result in significant ongoing pain, weakness, or instability…”

Rotation & Lateral Bending of Thoracic Spine – Prone Position

-Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

-Balance

5 Reasons to Incorporate Unilateral Strength TrainingBy Jen Weir, CSCS, CPT, Published Jan. 27, 2016 running.competitor.com
“..Unilateral exercises are an integral part of rehabilitation programs—they offer one of the most effective ways to retrain muscle groups and get your body working the way it was meant to. The thing is you don’t have to be broken to take advantage of this type of training. Aside from its ability to guard against injury and improve your overall running performance, there are five more reasons you should definitely consider incorporating unilateral training into your workout routine…..”

Unilateral vs Bilateral Movements

-Core
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Core Stability: Does It Matter? – Prof. Chaudhari

Posterior Pelvic Tilt (a.k.a. “Butt Wink”) & Inadequate Forward Lean Breakdown

Flat Back Syndrome spinemd.com

Training for the deep muscles of the core dianelee.ca
“..Multifidus

Location, Function & Dysfunction
Multifidus

Multifidus is a deep muscle located along the back of the spine very close to the midline. The deep fibers are short and span single vertebral segments. This muscle functions together with transversus abdominis & pelvic floor muscles to stabilize the low back and pelvis BEFORE movement of the arms and/or legs occurs. “Intention” or imagery is also used to retrain its function. Low back pain causes a delay or absence in the anticipatory contraction of multifidus. If this muscle contraction delay/absence is not corrected, this dysfunction will remain even after an individual’s pain has subsided increasing the incidence of re-injury. This is a vital part of core training since you cannot strengthen muscle that your nervous system isn’t using. Like transversus abdominis, training comes before strengthening…”

*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

*see Tips for Energy during “Hot” Summer Activities goodnewshealthandfitness.wordpress.com

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Medical Issues

Musculoskeletal Injuries: Symptoms, Causes & Treatments centralstreetchiropractic.com
“..Musculoskeletal Injuries also known as Musculoskeletal Disorders are soft tissue injuries caused by sudden impact, force, vibration, and unbalanced positions. They can influence the muscles; nerves; ligaments; joints; blood vessels, neck, and lower back.

Types of MSD

There are several musculoskeletal injuries that people suffer from, such as:

Tendinitis
Carpal tunnel syndrome
Osteoarthritis
Rheumatoid arthritis
Fibromyalgia
Bone fractures
Muscle / Tendon strain
Ligament Sprain
Tension Neck Syndrome
Thoracic Outlet Compression
Radial Tunnel Syndrome
Trigger Finger
Degenerative Disc Disease
Herniated Disc and many more…”

Sports Injuries niams.nih.gov
“..
Points To Remember About Sports Injuries

There are two kinds of sports injuries. Acute injuries happen suddenly, such as sprained ankles. Chronic injuries happen after you play a sport or exercise over a long period of time.
Sports injuries are first treated with R-I-C-E: Rest, Ice, Compression (pressure on the injury), and Elevation (raise the injured area above the heart).
Doctors will treat more serious injuries with medications, by limiting movement, or by recommending surgery, physical therapy, and rest.
You can prevent many kinds of sports injuries by following safe exercise habits.

..”

Musculoskeletal Injuries – YouTube

Lateral Epicondylitis musculoskeletalsurgerycenter.com
“..is pain at the elbow. The pain occurs over the bone on the outside of the elbow. There are several muscles and tendons that attach on this area of the bone.

This condition is often called tennis elbow, but it is not restricted to people who play tennis. It can also occur in people with jobs that require repetitive motions such as roofers and carpenters…”

Iliotibial Band Syndrome: Location, Location, Location! updated Apr 15, 2017 (first published 2010)
by Paul Ingraham, Vancouver, Canada bio .painscience.com
“..It’s a chronic point of confusion about iliotibial band syndrome (ITBS) — where exactly does it hurt? Many professionals incorrectly diagnose hip and thigh pain as ITBS. There is no such thing as non-knee ITBS. By definition,1 ITBS occurs only on the side of the knee. More specifically:..”

Hernia: Causes, Treatment, and Prevention – Healthline healthline.com

“… What is a hernia?

A hernia occurs when an organ pushes through an opening in the muscle or tissue that holds it in place. For example, the intestines may break through a weakened area in the abdominal wall.

Hernias are most common in the abdomen, but they can also appear in the upper thigh, belly button, and groin areas. Most hernias aren’t immediately life-threatening, but they don’t go away on their own. Sometimes they can require surgery to prevent potentially dangerous complications…”

Home Remedies for Hernia – Symptoms, Causes, Treatment & Diet
http://www.home-remedies-for-you.com/remedy/Hernia.html

Treatment

Manual Therapy & The Personal Trainer’s Scope of Practice drjohnrusin.com

FORCE Lab at Therapeutic Associates Bend Physical Therapy …

What is cross training? – YouTube

CROSSFIT – Pros and Cons (You Decide!)

Functional Movement

Movement

Arthrokinematics physio-pedia.com
“…refers to the movement of joint surfaces.

The angular movement of bones in the human body occurs as a result of a combination of rolls, spins, and slides. ..”

Exercise Library | Functional Movement Systems functionalmovement.com

Arthrokinematics

Concept of Gait Cycle Explained. by Sunit Sanjay Ekka 1 year ago physiocapsule.com
“..
What is gait cycle?
Gait is synonymous to human ambulation. Let us start our discussion with an animation of a young girl walking.
..

Analysis of ambulation/ gait is done through analysing the gait cycle. Gait cycle is subdivided into phases. When we walk, these phases repeat itself in a cycle and this is why it is called as gait cycle…”

Length/Tension Relationship

Length/Tension Relationship in Muscles – YouTube

Force Couple Relationships

What is a Muscle Force Couple?

Pelvic Orientation and Core Stability – Kinetic U Instructor … – YouTube

Neural Control

What is RECIPROCAL INHIBITION? What does … – YouTube

Reciprocal Inhibition

(opposites: hamstrings quadraceps & biceps triceps)

Stability & Mobility

Practical Application of the ACE IFT Model—Phase 1: Stability and Mobility Training Makeba Edwards by Makeba Edwards on February 27, 2017 acefitness.org
‘..When using the ACE IFT Model, first address proximal (toward the center of the body) stability via the lumbar spine/core before progressing to the distal (away from the center of the body) extremities or distal joints. Establishing proper core function (i.e., proximal stability) will allow for stable, central muscles that perform their given functions without compromising the actions of the distal joints. Clients can progress through the sequence shown in the figure below when an improvement in function is seen in the different segments. ..”

Stability and Mobility April Merritt by April Merritt on January 31, 2011 acefitness.org
“..We start with the lumbar spine…Move up/down to the pelvis and thoracic spine…Move out towards the shoulder joint…Move down towards the arms/fingers and legs/feet…

Lumbar spine needs to be stable, remember how we talk to people about ‘move as a log’ and ‘don’t bend in your low back’ etc.
Pelvis needs to be mobile – There is a lot of attachments and action happening there, we want this joint to move freely
Thoracic spine needs to be mobile – consider that you’ve got shoulder attachments, clavicle, ribs etc. attaching into this area, and think about all the movement that comes from our upper back/shoulder/chest area. This is thoracic mobility; it’s also a big component in developing and maintaining good posture.
Scapulothoracic joint needs to be stable – this is where the scapula attaches to the thorax, it isn’t a joint so much as a spot where the two meet, but if it is stable then it means our scapula don’t wing out and they work properly
Glenohumeral needs to be mobile – this is the connection between your shoulder and your arm. Think about all the things this joint has to do, then think about frozen shoulder syndrome…where people can’t move their arm around because of restrictions in the tissues there (including muscle tightness)
Moving out to the distal extremities there are varying degrees of mobility and stability based on which joint you are dealing with – because it is so varied, we don’t go in depth here.
..’

Begin Training With This 4-Phase Program stack.com
“…
Phase 1: Mobility & Stability
Phase 2: Strength
Phase 3: Power
Phase 4: Rest and Recovery..

*see Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

The Relationship between Posture, Stability, and Mobility ptonthenet.com

Exercises to Improve Dynamic & Static Balance : Fitness Training Techniques

-Proximal Stability of the Shoulders

Serratus Anterior

Open vs. closed kinetic chain exercises healthline.com
“..
In open kinetic chain exercises, the segment furthest away from the body — known as the distal aspect, usually the hand or foot — is free and not fixed to an object.
In a closed chain exercise, it is fixed, or stationary.
..”

Open chain serratus anterior – YouTube

Closed chain shoulder ROM exercise – YouTube

Closed Chain versus Open Chain?

Difference Between Open Chain & Closed Chain Exercises

*open chain (overcome resistance) & closed chain (fixed )

Strength Training

Lifting Lighter Weights Can Be Just as Effective as Heavy Ones By Gretchen Reynolds July 20, 2016 5:30 am well.blogs.nytimes.com
“..study finds that people who lift relatively light weights can build just as much strength and muscle size as those who grunt through sessions using much heftier weights — if they plan their workouts correctly. …

The results were unequivocal. There were no significant differences between the two groups. All of the men had gained muscle strength and size, and these gains were almost identical, whether they had lifted heavy or light weights. ..

How Lifting Light Weights Can Build Muscle – YouTube

Movement Training

Training Movements, Not Muscles Pete McCall by Pete McCall on November 14, 2013 acefitness.org
“..Walking, or the gait cycle, is a series of coordinated movements. The foundational patterns that comprise the gait cycle are: 1. Squatting (when both feet are on the ground) 2. Lunging (as one leg is planted and the other leg is swinging) 3. Pushing (as one arm swings forward) 4. Pulling (as the other arm swings backwards) 5. Rotating (when the trunk and pelvis counter rotate during leg and arm movement). Following a movement-based exercise program based on these patterns means that you are using all of your muscles at the same time, which can be more effective for burning calories while also training the body for how it is designed to move. A second benefit of this approach is that you can do most of the exercises with little to no equipment, making it a perfect option if you want to exercise at home and avoid expensive gym fees. Let’s face it, sitting on an exercise machine using only one part of the body can be a bit boring, but challenging yourself to learn how to flawlessly execute complicated movement patterns makes exercise much more fun and engaging…”

5 Essential Primal Movements for Your Workout Program – YouTube https://www.youtube.com/watch?v=VexzP8X2MI4

1-Bend & Lift (e.g. squat)

Functional Training Basics: Bend & Lift – YouTube https://www.youtube.com/watch?v=M0EEkQUPIGo

a. Hip Hinge – YouTube

b. lower extremity alignment seated with ball between legs thighs

(1) Exercise #431 – Inner Thigh Squeeze (seated with ball between knee … https://www.youtube.com/watch?v=n9cmI4iVFm0

(2) Squeeze in Leg Exercises while Sitting in a Chair – YouTube https://www.youtube.com/watch?v=FvCLUUlXJH8

c. figure 4 position (pp. 309 ACE Fitness 5th Edition)

(1) Figure-4 Squat – YouTube

(2) Dowel Deep Squat – YouTube https://www.youtube.com/watch?v=40IJ3yDu3Qs

2-Single-Leg Movement Patterns

a. Kneeling to Standing Lunge – YouTube https://www.youtube.com/watch?v=xg-gu0_gSWs

b. Single Leg Lunges – YouTube

c. Lunge Matrix (LM) for Runners – YouTube

Lunge Matrix – YouTube https://www.youtube.com/watch?v=DqW4dlQX61w

Lunge Matrix – YouTube https://www.youtube.com/watch?v=9HwWKRVq0F0

3. Pushing Movements

EMS Exercises On The Go: Pushing Movements – YouTube https://www.youtube.com/watch?v=zaCyQ852yAo

Machine Pushing Movements – YouTube

a 1. Bilateral Presses Standing Bilateral Cable Push – YouTube https://www.youtube.com/watch?v=yajc4mjMVsM

a 2. Unilateral Presses

Unilateral Cable Press – YouTube

KINE 4305 bilateral and unilateral cable chest press … – YouTube https://www.youtube.com/watch?v=sS41swGgJH4

Unilateral Vs. Bilateral Exercises

Unilateral vs Bilateral Movements

a. 3. Contralateral Single Arm Press in Split Stance without … – YouTube https://www.youtube.com/watch?v=GQks9c5_asI

a. 4. Ipsilateral Single Arm Row in Split Stance with Rotation – YouTube https://www.youtube.com/watch?v=e6Lr88niqXI

b. Thoracic Matrix (pp. 316) Thoracic Spine Matrix – YouTube https://www.youtube.com/watch?v=k9tVpZb_nec

Thoracic Matrix In-Sync matrix – YouTube

SINGLE ARM ROW IN STRIDE STANDING WITH RESISTANCE BAND https://youtu.be/iwbD830jSjg

Thoracic Spine Type 1 Walkthrough – YouTube

4. Pulling Movements

a Cable Pulling and Breathing Mechanics Explained – YouTube https://www.youtube.com/watch?v=5o3BEc_Vnvo

b. Seated Cable Rows – Back Exercise – Bodybuilding.com – YouTube https://www.youtube.com/watch?v=IzoCF_b3cIY

c Single Leg contralateral cable row – YouTube

Standing Unilateral Cable Row – YouTube

5. Rotational Movements

Anatomy Trains – Dynamic Education for Body-Minded Professionals anatomytrains.com

1. Introduction to Anatomy Trains – YouTube

Myofascial Lines

Functional Anatomy—Myofascial Slings – YouTube

Myofascial Slings Introduction – YouTube

Myofascial Sling Training – YouTube

PTA Global: Exercises for Rotation – Spiral Lines – YouTube https://www.youtube.com/watch?v=g29ORE0Zj1s

2. Two Key Movements: Diagonal or Spiral Patterns

a. Woodchop

Wood Choppers – Core Workout – Fully Fit by Runner’s … – YouTube https://www.youtube.com/watch?v=FA3S8CrSOTw

How To Do A Dumbbell Woodchop: Exercise For The Core – YouTube https://www.youtube.com/watch?v=tH8ZeVgupYY

Wood Chop with Hip Rotation – YouTube

b. Hay Balers

Hay Baler 1-arm Rotational Punch – YouTube

Hay Bailer exercise (Beginner) – YouTube

ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4 BY PETE McCALL, M.S. acefitness.org

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Fitness: Exercise tips for Seniors

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment


Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Hip Flexors

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Posture

10 Daily Posture Exercises for Seniors

Any other exercises you suggest , recommend, etc..?

Good News Elderly
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