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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“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: Tips for Pregnant Women

Nutrition

*see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

The Best Foods To Eat At Every Stage Of Pregnancy And Post Birth
Section: Healthy Eating Tips & Advice
“..Instead of lurching from saintly food habits to a chocolate binge, tailor your diet to each stage of your nine months. Say hello to your new eating rules

Research suggests half of British women are confused by the food advice given during pregnancy. We’re supposed to eat healthily, but what and when? The latest approach is to tailor your diet to support your baby’s development at each stage of pregnancy. And, as it’s what your body needs, it suits your cravings, too. Bring it on.
Stage 1: The Early Weeks

Before you conceive and during the first month of pregnancy, you’re laying down nutritional reserves to benefit your baby. So, what should you stockpile? ..”

15 Pregnancy Power Foods By Sally Kuzemchak from Parents Magazine parents.com
These healthy choices have the nutrients that you and your growing baby need.
“.. Fortified Breakfast Cereal

You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas…”

Nutrition During Pregnancy: 10 Do’s and Don’ts By Suzanne Schlosberg fitpregnancy.com
Healthy prenatal eating isn’t just about avoiding—it’s about choosing wisely.
“…1. DO LOAD UP ON THE “BIG 5” NUTRIENTS: FOLATE, CALCIUM, IRON, ZINC AND FIBER

Before conception and in the first six weeks of pregnancy, no nutrient is more vital than folate (the synthetic form is folic acid). This B vitamin can reduce the risk of neural-tube defects, such as spina bifida, by a whopping 70 percent…

3. DO LIMIT YOUR EXPOSURE TO PESTICIDES BY CHOOSING ORGANIC AND LOCALLY GROWN FOODS WHEN POSSIBLE

“The developing immune system is so much more sensitive than the adult’s,” says Rodney Dietert, Ph.D., professor of immunotoxicology at Cornell University’s College of Veterinary Medicine, whose research has linked prenatal pesticide exposure to later- in-life immune dysfunctions…”

Iron and Pregnancy: Why You Need It, How Much, and How to Get It By Paige Fowler parents.com

Iron is a crucial mineral needed during pregnancy. Here’s why and how to get enough for you and your developing baby.
“..Why You Need Iron

First, some basics: Your body uses iron to make hemoglobin, a substance in red blood cells that transports oxygen throughout your body. During pregnancy, your body supplies blood and oxygen to your baby, so the demand for iron goes up to keep up with the increase in blood supply. In fact, you need about twice the amount of iron—27 mg per day—than you do when you’re not pregnant.

In addition to taking a supplement, upping how much iron you’re getting in your diet will also make a difference. Not all iron-containing foods are created equal, however. There are two types of iron: heme and non-heme. Non-heme iron is mostly found in beans, vegetables, dried fruits, eggs, whole grains, and iron-fortified products; heme iron comes from animal sources, such as red meat, fish, and poultry. “Your body absorbs heme iron best, so it’s a good idea to especially focus on those foods to help keep your levels up during pregnancy,” Blake says. She recommends downing two servings of red meat per week during pregnancy…”

*see Health: Nutrition-Micronutrients Pt. 4~Vitamins=Trace Minerals goodnewshealthandfitness.wordpress.com

*see Health-Neutral Perspective: Alcohol: Good and Bad? goodnewshealthandfitness.wordpress.com

Beauty Products
*see Chemicals to Avoid that’s Causing Negative Health Effects goodnewshealthandfitness.wordpress.com

Health: Beauty-Hair Washing Treatment Tips? goodnewshealthandfitness.wordpress.com

Fitness

12 Great Pregnancy Exercises fitpregnancy.com
Our favorite workouts will help you stay active and get ready for baby.

Exercising While Pregnant: How Much Is Too Much? By Jocelyn Voo fitnessmagazine.com
In the past six months, we’ve seen several pregnant women — including a ballerina, a CrossFitter and a marathon runner called out in the media for continuing their strenuous exercise regimens. So how much exercise is too much when you’re expecting?
” The Benefits of Exercise During Pregnancy

There’s long been documentation that exercise during pregnancy has its benefits. Paul Sorace, MS, Fellow of the National Board of Fitness Examiners and a teacher at the American Fitness Professionals and Associates, lists the following:

Decreased risk of gestational diabetes & long-term obesity
Control of gestational diabetes
Improved energy levels
Improved posture Improved muscle tone, strength, endurance
Possible faster delivery
Enhanced recovery from childbirth
Reduced backaches
Reduced bloating and swelling

So the short answer is: yes, exercise during pregnancy is good. Which types and how strenuous they should be is the real question.
..”

7 Smart Ways to Exercise Safely During Pregnancy from American Baby parents.com
Working out is an important part of having a healthy pregnancy. Here, ob-gyn Elizabeth Pryor, MD, shares how to make sure you stay safe as you get active.
“..Don’t lie on your back

Avoid exercise that requires you to lie flat on your back — like crunches — after the first trimester. This can decrease blood flow to you and your baby…”

Top 6 Simple and Safe Exercises During Pregnancy
https://youtu.be/7lYEdye3f_s
Consumer Health Digest
“..Hello would be mom,
Congratulations on your pregnancy! Pregnancy doesn’t mean that now you can sit back and watch TV. Taking care in pregnancy is very much important but along with exercise. Here we have collected some simple and safe exercises for a healthy pregnancy.

1. Pelvic Stretches
This is considered as the best pregnancy exercise for normal and less painful delivery.

2. Swimming
Swimming helps to regulate heartbeat, strengthen your muscles, prevent muscle injury and keeps your body fit during pregnancy.

*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com
Sal: I personally don’t recommend this with the Chlorine, unless your swimming in “fresh” or “salt” water outdoors!

3. Squat
This is another helpful exercise that contracts and loosens your pelvic muscle during pregnancy to reduce the pain during delivery.

4. Walking
Walking is highly recommended during pregnancy as it prevents constipation, restlessness, and high blood pressure, so walk slowly at least 30 minutes daily.

5. Low-impact aerobics
Low-impact aerobic is very effective low-intensity workout which keeps your heart and lungs healthy in pregnancy

6. Yoga
Yoga is very useful for normal delivery and keeps your entire body fit and healthy during all the difficult days of pregnancy.

Regular exercise will keep you and your baby healthy and can make for an easier pregnancy and labor, and a timely recovery after delivery.

So have a happy pregnancy and Follow us on ConsumerHealthDigest.com..”

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

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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: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors

Top 5 Tips for Safe Spring Runs Locke Hughes shape.com

11 Tips for Staying Safe on the Roads By Jennifer Van Allen Thursday, April 25, 2013, 12:00 am runnersworld.com
Take these precautions to protect yourself when you’re walking and running outside.

Morning

10 Ways You Can Stay Safe When Out On Morning Runs By Mile Posts Published Sep. 5, 2014 Updated Dec. 7, 2016 womensrunning.competitor.com
“..I personally have had run-ins with crazy people in cars. I’ve had people swerve towards me while I was pushing my kids in the running stroller, and sadly I saw a woman who died from being hit and dragged by a trash truck not 15 feet from the front door of my townhouse. These incidents have kept me on my toes while running, so to say. I know that keeping myself safe is my priority. I can’t rely on others to see me or for people to act in a manner that they should.

Here are some of my tips for staying safe on early morning runs—though many of these tips work for other times as well!…”

Night

10 Safety Tips for Running in the Dark – Happy Fit Mama happyfitmama.com

Running at Night: 6 Safety Tips for Beginners – YouTube

Women

6 Running Safety Tips By Lauren Hargrave For Active.com
“..It’s summer. That means warmer weather, more daylight, people out and about enjoying the sunshine—it has to be safer to run outdoors, right? Wrong.

Generally speaking, yes, it is safer to run when it’s light out, as opposed to when it’s dark, but there’s something that happens to most of us during daylight—we feel invincible. And this is just as hazardous as running by ourselves at midnight on a poorly lit street…”

Jogging Trails: 7 Tips to Stay Safe – YouTube

Running

Proper Breathing While Running | How To

Running Tips : How to Control Breathing While Running
https://youtu.be/U5jTngZqrhI
*see Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

How To Run Properly For Beginners – 5 Running Secrets

Joggers

Jogging For Beginners – Tips For Proper Technique

Walking

Safety and Walking Tips | Move It People moveitpeople.com

SURFACE AREA

Top 10 Running Surfaces Marc Bloom
By Marc Bloom Posted on June 1, 2002 runnersworld.co.uk
Not all running surfaces are created equal – we’ve rated the top 10, from asphalt to woodland
“..“In the summer, when I run mainly on grass, my whole body seems to relax,” said two-time world indoor champion Marcus O’Sullivan after winning a mile race. Concrete, he noticed, sent shock waves through his body and was a surefire route to long-term damage. There was only one way to sum it up: “I’m convinced that if you run on softer surfaces, your career will last longer.” ..”

“Hard”

Don’t run on hard surfaces
Posted at: Aug 2, 2015, 12:52 AM; last updated: Jul 29, 2015, 7:45 PM (IST) tribuneindia.com
Jog in parks or on grass as running on solid surfaces like concrete or on roads can give you knee problems
“..Hard surface runs can lead to inflammation like Achilles tendonitis,( a condition where the tendon that connects the heel bone to lower leg becomes inflamed, causing heel pain), inflammation of the tendons and muscles in the front and outside of the leg, the knees cap and the lower leg bone, or tibia. Sometimes repetitive impact also can lead to stress fractures in the small bones of the foot or ankle, which can ultimately result in breakage. Changing your running surface, “is much like increasing your mileage, changing your shoes or some other aspect of your training program.” Abrupt changes can be risky so notice your problems first before going on any coclusion…”

5. Synthetic Track
Nowadays, almost all British tracks are made of modern synthetic materials. While most people think of them purely as fast surfaces for fast runners, they’re more versatile than that.
Pros: Synthetic tracks provide a reasonably forgiving surface and, being exactly 400 metres around, make measuring distances and timing sessions easy.
Cons: With two long curves on every lap, ankles, knees and hips are put under more stress than usual. Longer runs also become very tedious.
Conclusion: Tracks are ideal for speedwork, but you have to be dedicated to use them for anything else.
Rating: 7…”

Sal: I personally prefer running on a “rubber” outdoor track…

…it’s easier on my knees and I don’t have to worry about the other “outdoor elements” (e.g. unexpected uneven surfaces, traffic, etc..)

Is running on concrete bad for your knees?

s Running on Pavement Risky? updated Jul 29, 2017
by Paul Ingraham, Vancouver, Canada bio painscience.com
Hard-surface running may be risk factor for running injuries like patellofemoral pain, IT band syndrome, shin splints, and plantar fasciitis

“…there’s a lot of research about impact, some of it concerning different surfaces, just a few of those specifically about the relationship between impact and injury. As of the end of 2016, there were only about 18 decent experiments, with too many differences between them to clearly interpret. A review of these by van der Worp et al concluded just a single thing with confidence: a history of stress fractures is associated with a higher impact forces in running gait.13..”

Neutral

The Best Running Surface for Your Knees outsideonline.com
Is running on hard surfaces really bad for your knees?
“…The bottom line: When it comes to injury, researchers currently believe no single surface is better than another. Concrete, for instance, is hard, but it’s typically consistent. Asphalt roads often are cambered for drainage, while the unpredictability of many grass and dirt surfaces can cause instant injuries. (Mickey Mantle famously injured his right knee during the 1951 World Series when he sprinted across a baseball field and caught his shoe on a sprinkler.) Your best bet for avoiding injuries, experts say: mix it up. Incorporate a variety of surfaces into your training, including grass, dirt, asphalt, concrete, and tracks…”

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

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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: Various Exercises for the Hip

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

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

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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: How to reverse common Abnormal Postures?

7 Tips to Reverse “Text Neck” Posted onMarch 21, 2017CategoriesAll, Blog, Neck Pain smartpainsolutions.com

Lordosis (Lumbar)

Understanding Your Spine: Cervical Lordosis Aug 25 2016
Posted in: Understanding Scoliosis clear-institute.org
“..What’s not normal (and when you start running into problems and pain) is a flattened neck that has lost its natural curvature, also called a “military neck.” The curve can straighten out (a condition called hypolordotic/alordotic) or even face in the wrong direction (which is known as a reverse curve or kyphotic).
What Causes Loss of Cervical Lordosis?

Loss of the healthy curve in your neck can be due to a combination of factors. Sometimes, it’s not one event in particular, but a combination of accidents or injuries and repetitive, prolonged actions, such as constantly looking down at a phone or computer. This repetitive posture puts strain on the body over time and can lead to issues with cervical lordosis. The risk is higher if there is pre-existing damage to the ligaments and discs caused by a fall, car crash, birth trauma, or other incidences..”

-Skeletal Bones Involved

PELVIC TILT AND THE NEUTRAL SPINE facweb.northseattle.edu
Basic postural problems at the hip: anterior pelvic tilt fix-knee-pain.com
“..One clue is the shape of your spine. The picture on the right depicts a normal spine (A), hyperlordosis (B) with respective anterior pelvic tilt and a flat back (C) with posterior pelvic tilt. You can also directly assess tissue length of the hip flexors by using the Thomas Test:..”

-Muscles Involved
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

The Psoas: Muscle of The Soulbodydivineyoga.files.wordpress.com

The Relationship between Balance, Muscles, and Anthropomorphic Features in Young Adults hindawi.com
The Psoas, Iliacus, Quadratus Lumborum and Piriformis – connecting the back and hips ekhartyoga.com
The iliopsoas muscle and the lumbar spine Author links open overlay panelAgustJorgensson1 sciencedirect.com sciencedirect.com
Stretch this IMPORTANT Muscle to Relieve Lower Back Pain – Atlanta Chiropractor – Personal Injury

CAUSES

Lordosis: Causes, Symptoms, Diagnosis, Treatment & Exercises
Overview
spinabifida.net
“..Causes of Lordosis

There are many medical conditions that cause the spine to curve more than normal. These conditions include2,3:

Achondroplasia- bones do not grow normally, leading to the short stature.
Spondylolisthesis- the vertebrae in the lower back slip forward.
Osteoporosis- vertebra become fragile and can easily be broken.
Obesity- can cause lordosis.
Kyphoysis- can lead to lordosis
Discitis- the inflammation of intervertebral disc
Benign juvenile lordosis
Tight lower back muscles
Excessive visceral fat
Pregnancy
Rickets1
..”

Hyperlordosis – Virtual Sports Injury Clinic sportsinjuryclinic.net
“..Some muscles around the hip and spine become tight and some become weak and stretched, causing an imbalance. This is often known as a lower crossed syndrome. This is due to the position of the tight and weak muscles. Look at the diagram above…”

Who gets it?: Pregnant women , Sedentary “Desk” jobs or people who sit too long, etc..
Symptoms: Anterior tilt

Prevention

Lumbar Lordosis or Lumbar Swayback: 5 Simple Corrective Exercises, Tips For Prevention epainassist.com
Exercises…

Tips To Help Prevention Of Lumbar Lordosis:

Keep your feet flat on the floor when sitting. Put a small wedge on your chair or adjust your chair to sit so that your knee should be slightly lower than your hip. Support your back lower curve because too much or too little of a curve can cause problems.
When standing, support your back by resting one leg higher on a step.
When standing, do not lock your knees straight.
Keep a flat pillow under your belly if you sleep on your stomach. Sleeping on your back is better with a pillow under your knees.
Do not wear high heel shoes, your posture will tend to fail. Always wear shoes that provide good support.
Maintain your buttock muscles and belly (abdominal) strong and firm.
See your physician if you have persistent or frequent back pain.
..”

TREATMENT

How To Restore Your Healthy Neck Curve

Exercises to Do at Home for Cervical Lordosis
by JESSICA MCCAHON Last Updated: Sep 11, 2017 livestrong.com
“..Cervical lordosis is the abnormal inward curvature of the neck, pushing the head forward and causing it to sit lower toward the shoulders. It can cause back and neck pain. Exercises for cervical lordosis should be done with care. The Physiotherapy Site—an online network of more than 640 registered physiotherapists—recommends doing each movement slowly. It is normal to feel slight discomfort from tight muscles. Stop exercising if you feel actual pain…”

How Neck Curve Restorer Helps To Fix Reverse Curve In Neck?
mynecksprain.com

1. Exercises

a. Strengthen abdominals
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com
b. Strengthen Hip Extensors, Stretch Hip Flexors,
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com
c. Stability Ball Core Exercises
d. Knees to Chest Stretches

Exercises to correct anterior tilt or lordosis posture
https://youtu.be/aHDmHugudSw
“..The Endurance Store and Paul Sanderson Phyiotherapy take you through exercises to correct anterior tilt of the pelvis, commonly known as lordosis…”
*planks, hip flexors stretch,etc..

4 BEST LOWER BACK STRETCHES FOR PAIN

Lower Back Pain from Lordosis? Easy exercise to fix
https://youtu.be/txb-U_yI_-A
“This addresses Lumbar Hyperlordosis leading to lower back pain. Lordosis is caused by too much anterior pelvic tilt in the hips making the lower back over extend or over arch. This put way too much stress on the lower spine and SI joint. It is an extremely unstable position to be in and will almost always lead to pain or injury. This simple exercise attempts to put the lower back into a more neutral position through different ranges of motion. This is a stretch that you can do as much as you want to restore flexion to your lower spine. Remember that your spine has not been moved in this position in a long time so you may possibly feel some discomfort at first. But don’t worry this uncomfortable position will soon feel better and better and will hopefully become more of a neutral position for you. Try this stretch and exercise to relieve the lower back pain caused by lordosis and anterior pelvic tilt…”

Kyphosis “Hump Back” (Thoracic)

Kyphosis: Description and Diagnosis Written by Howard S. An, MD; Reviewed by Christopher I. Shaffrey, MD spineuniverse.com
“..Kyphosis is a progressive spinal disorder that can affect children or adults. This disorder may cause a deformity described as humpback or hunchback. Kyphosis can be in the form of hyperkyphosis or sharp angular gibbus deformity (see ‘Gibbus Deformity’ below). Abnormal kyphotic curves are more commonly found in the thoracic or thoracolumbar spine, although they can be cervical…”

-Muscles Involved

Thoracic Hyperkyphosis physio-pedia.com
“..The thoracic part of the spine has a forward rounding, well known as ‘kyphosis’. This thoracic curvature is the result of a slight wedging of the vertebrae. In some limited studies, the normal degree of thoracic convexity in the sagittal plane is measured. This should be present in the range of 20°-40°.[1], [8] Thoracic hyperkyphosis is a defect that is easy to see from the side, in a lateral point of view. This is detected when the flexion curve of the thoracic part is over 40°. [7]..”


CAUSES

Kyphosis Causes and Treatment By Jeffrey M. Spivak, MD Peer Reviewed spine-health.com
“…Osteoporosis-related kyphosis. The most common cause of kyphosis in adults is from vertebral fracture due to osteoporosis. This can occur in both men and women, but is more common in females than in males.2 As osteoporosis weakens the vertebral bones in the spine, the vertebrae are susceptible to fracture that typically occurs in a wedge shape – with the front of the vertebra collapsing and losing its height and the back of the vertebra maintaining its height. As the front of the bone is crushed, that segment of the spine tips forward, resulting in an excessive kyphotic curve and forward stooped posture. Treatment typically will address the underlying osteoporosis (to prevent future fractures) as well as pain reduction and possibly surgical repair of the fracture…”

Symptoms: Chest muscles are tight

PREVENTION

Kyphosis Prevention Reviewed by Jason M. Highsmith, MD spineuniverse.com
“..Postural kyphosis, for example, is entirely dependent on posture, so if you maintain good posture, you will prevent this type of kyphosis from developing. To develop good posture, you need to be aware of how you’re standing or sitting. Read the article Posture and Kyphosis for tips on how to have good posture…”

TREATMENT

Kyphosis Exercises to Treat Your Rounded Upper Back healthline.com
‘…Dr. Nick Araza, a chiropractor and wellness practitioner at Santa Barbara Family Chiropractic, says that he associates kyphosis with poor posture and bad movement patterns. He says that just 20 minutes of bad posture can cause negative changes to your spine.

As you spend time in a flexed (bent) position, your head begins to retain a forward position. This causes increased stress and weight on the spine and neck. The head should be directly over the body, creating a straight line from your shoulders to your ears.

By practicing proper posture and engaging in exercises to strengthen the back and neck, you can lighten the load. This will give your spine a break. ..”

Thoracic Kyphosis – How To Correct The Rounded Upper Back

Heal Thoracic Kyphosis With Six Simple Exercises

Scoliosis

*see Medical: How to treat Scoliosis? goodnewshealthandfitness.wordpress.com

How Can You Correct Scoliosis? – YouTube

Others

Flat Back

Flat Back spinemd.com

Syndrome

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

How to Use Your Core Muscles to Stabilize & Protect Your Spine After Surgery

Exercises

Erector Spinae Muscles

Prone Hyperextensions – YouTube

Bird Dog Exercise – Bird Dog Exercise Explanation and Tutorial

*back extensor

Cat-Camel Exercise – YouTube

Prevent Hump Back Posture – YouTube=

How to Grow Taller. Exercises for Better Posture! – YouTube

Exercises to correct Hunchback Posture, Kyphosis and … – YouTube

Obese
*see Trying to lose weight? goodnewshealthandfitness.wordpress.com

Obesity and Posture | Healthy Living healthyliving.azcentral.com
“The National Library of Medicine defines obesity as having more body fat than is appropriate for your age, gender, height and weight. Many people confuse obesity with being overweight, but you can be overweight without having a significant excess of body fat. Obesity poses a number of risks to your health and well-being, and in many cases can affect your posture…”
Back Exercises for the Obese by AMANDA WILLIS, DPT, PT Last Updated: Sep 11, 2017 livestrong.com
“..Obesity comes with its fair share of problems, a major one being back pain. While much of this can be due to the spine carrying excessive weight, some of the pain may be due to weakness of muscles around the area. The major muscles around the area that support the lower back are the abdominals, buttocks and erector spinae muscles. As a general rule, people who are obese should avoid high-impact exercises to protect the spine and joints, but there are several exercises that can be done to strengthen these muscles while also minimizing stress to the spine and joints…”

How to reduce lower abdominal fat through anterior pelvic tilt | Fit4Life Academy Selby

How to Do a Pelvic Tilt | Abs Workout – YouTube

Elderly
*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

6 Best Elderly Posture Exercises for Seniors eldergym.com
“..How is your posture? Sit up tall in the chair, lift your ribs, bring your shoulders up, back and down.

This will set your posture. Try to keep this posture for as long as you can…”

Best Back Exercises to Improve Posture for Seniors PDF – YouTube

Exercise for Seniors : How to Strengthen & Align the Back to Improve …

*see more Fitness: Kinesiology-Kinematic Exercise Typesgoodnewshealthandfitness.wordpress.com

Good News Medical
https://www.facebook.com/groups/339628506163473/

“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!”

Follow us on IG or Instagram #healthfitnesslifeguy
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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

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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!”

Health & Fitness: How to increase Estrogen Levels and Keep it Balance?

12 Tips to Balance Estrogen Levels Naturally In Hormone Balance, Medications, Weight Loss | by Dr. Jockers | Comments are closed | Affiliate Disclosure drjockers.com
“Dangers Behind Hormone Replacement:

When hormones such as thyroid, estrogen, & progesterone are supplemented through prescriptions, creams, & contraceptives such as birth control pills, they are abnormally flooding their body with an unnatural amount of hormones (2, 3). This causes several responses within the body:..

12 Tips to Balance Your Hormones:

..3. Anti-Inflammatory Diet: Keep grains, sugars, bad fats and commercialized meat out of your diet. Load up on non-starchy veggies, low-glycemic fruit (lemons/limes, grapefruit, berries, granny smith apples), organic meat, good fats (coconut, grass-fed butter/ghee, olives, olive oil and avocados). Use herbs in abundance and fermented foods and tonics like apple cider vinegar

4. Practice Intermittent Fasting: Doing a liquid fast for 16-24 hrs daily or even just a few days a week can be an incredible practice to improve detoxification pathways. I personally enjoy doing 16-18 hour fasts daily where I eat my meals between a 6-8 hour eating window (12-7pm for example)….”
How to Boost Estrogen Levels by JAIME HERNDON Last Updated: Aug 14, 2017 livestrong.com
“..Estrogen is a naturally occurring female hormone that helps regulate the menstrual cycle and is important in the typical sexual development of females, says the Mayo Clinic. The body makes varying amounts of estrogen throughout the lifespan, with levels dropping off after menopause. There may be other reasons for a reduction in estrogen, like a medical condition or extreme weight loss. Raising estrogen levels can be done in a variety of ways, but it must be done under a doctor’s care, as too much estrogen can have negative health effects…”

16 Signs Your Estrogen Is Low — And What You Can Do About It bustle.com
“..For some people, having low estrogen is genetic. Other people end up with low levels of this hormone because they have a thyroid disorder, ovarian cysts, or because they’ve undergone chemo or radiation. If you have very low body fat (due to too much exercise or not eating enough), you might also be causing your body to have low estrogen. If your weight was really low when you were going through puberty (for instance, if you were a gymnast or you were struggling with an eating disorder), that may have caused delays in development of your secondary sex characteristics.

Having low estrogen means that your levels of this hormone are low compared to the other hormones in your system. Estrogen levels vary widely from person to person, so it’s more important to know how the levels of this hormone changes in your body over time, as opposed to the actual measurable amount. Your estrogen levels decline naturally as you get closer to menopause, so many of the signs of low estrogen are what you’ve heard of as menopause symptoms — but low estrogen can actually cause a lot of other changes. It’s important to note that these symptoms can vary from person to person, and some of them are dependent on how low your estrogen actually dips…”

Foods

10 foods that increase estrogen levels naturally By: Emily Lunardo | Women’s Health | Tuesday, April 11, 2017 – 02:00 PM .belmarrahealth.com
‘…If you happen to be experiencing symptoms of low estrogen, there are several estrogen-rich foods that may help boost your estrogen level. These foods contain phytoestrogen, which is a plant-based estrogen that mimics estrogen once it is processed by the body. The following is a list of foods that are known for containing excessive amounts of phytoestrogens. It is important to keep in mind that estrogen rich foods may have unwanted effects in men.

Soybean products: Soy is a rich source of phytoestrogen and comes in a variety of easy to consume forms like soy milk, tofu, or edamame. Soy products are the greatest source of isoflavones, a class of phytoestrogen that can be easily consumed in your diet. Soy is also a great source of protein, making it an ideal meat substitute for vegans and vegetarians.

Flaxseeds: These little seeds contain up to three times the phytoestrogens of soybeans, but your body will not reap their benefits unless they are cracked or ground prior to consumption. Also high in fiber, flaxseeds will make you feel full and may aid in weight loss and in the reduction of cholesterol.

Sesame seeds: Whole seeds—or even sesame oil—contain lignans (a chemical compound found in plants) that possess phytoestrogens. The seeds are also loaded with fiber and are a great source of minerals.

Beans: They are relativity high in phytoestrogens, but they don’t get much attention. Beans are known for having a high fiber content, which helps to control cholesterol levels. Types of beans include peas, pinto bean, and lima beans

Dried Fruit: Not only are they a healthy snack, but they also contain a modest amount of phytoestrogens. It is advised to limit how much you eat, as dried fruit does contain a lot of calories. Apricots, dates, and prunes are good sources.

Bran: Wheat bran is a reliable way get your dose of phytoestrogens. It can be found in muffins, bread, and cereals.

Nuts: Several types of nuts, including pistachios, chestnuts, hazelnuts, and walnuts, are great sources of phytoestrogens.

Alfalfa Sprouts: Naturally low in calories and carbohydrates, alfalfa sprouts are an excellent choice.

Chickpeas: A reliable source of phytoestrogens that are also high in fiber and protein.

Olives and olive oil: Having a bevy of healthy effects for your hair, skin, nail, and heart, they are also great for your hormone levels…”

Personal Stories:

Increase Estrogen Levels Naturally

Any other tips from “women” readers?

Good News Women
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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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