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.


*click on pic for references on “ying and yang”

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

Good News Philosophy
https://www.facebook.com/groups/422574824500375/

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

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!”

Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements

ergogenic merriam-webster.com
“..enhancing physical performance

athletic use of caffeine and other ergogenic aids..”

Supplements and Ergogenic Aids for Athletes Reviewed by Sharon Denny, MS, RDN Published December 03, 2014 eatright.org
“..Dietary Supplements: Who’s Watching?

Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been shown to be unsafe…”

Watch Legal Ergogenic Aids – Nutritional Aids In Sport – YouTube

Ergogenic Aids – YouTube

Ergogenic Aids

Pre-Workout Energy Foods or Beverages

5 BEST Supplements To Add MUSCLE Mass FASTER!

Five Supplements for Building & Keeping Muscle 1. Whey Protein – After working out, 1 scoop + water = 12 grams of easily absorbable protien. It’s a must-have that’s super delicious and affordable. 2. Omega 3 Fish Oil – it helps your hair, skin, brain, and increases protein synthesis. It also reduces cortisol levels and aids in recovery. 3. Creatine Monohydrate – 5 grams per day to see a dramatic result. 4. Beta Alanine – it’s an amino acid and works incredibly well when combined with creatine (increase output). 5. L-glutamine – as you exercise i

B-12

What’s the Deal With Vitamin B12? By Lisa Ryan thecut.com
“..Who shouldn’t take it, though? Well, as I said, vitamin B12 is necessary for living, so it’s generally pretty safe for most people to take B12 supplements (or ingest it through their diets). But Ball cautioned that people who are on certain medications might want to check with their doctors before taking a supplement, just in case there’s any form of drug interaction. Additionally, Shapiro told me that people with blood disorders, gout, heart concerns, or high blood pressure should be cautious before taking B12 supplements — they shouldn’t necessarily avoid it all together, but they should definitely check with their doctor and be careful before taking a B12 supplement…”

Should You Take Vitamin B12 Before a Workout? By Nick English – September 1, 2017 barbend.com
‘..You probably know that the only dietary sources of Vitamin B12 are animal products or supplements, and you might have a feeling that B-vitamins are important for energy production. So, taking a shot of B12 before a workout must help you produce energy for the workout, right?

This probably isn’t the case, but there are other reasons why a B12 supplement could help a workout.
..”

Universal


*click above for more info

Universal Nutrition NOX 3™ Description vitacost.com
“..MAXIMUM NITRIC OXIDE Bodybuilding Complex NOX3: The Only Triple-Action Vasodilator
Nitric oxide. The “perpetual pump.” Cell-signaling vasodilators. You’ve heard about it, now its time to add it to your training program. What is vasodilation? In plain English, it’s when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body’s ability to deliver blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times.
Unlike other formulas, which only contain arginine alphaketoglutarate and possibly arginine ketoisocaproate, NOX3 contains the powerful third ingredient, ornithine alphaketoglutarate. Only NOX3 has arginine AKG, arginine KIC and ornithine AKG. With this triple potency formula, only NOX3 can also decrease muscle catabolism and potentiate growth function through the powerful ornithine-arginine combination. NOX3 is a supercharged nitric oxide supplement which you should have in your arsenal…”


L-Arginine Benefits & Side Effects in Depth – YouTube
Video for arginine alphaketoglutarate what is muscle building youtube.com
▶ 6:07

SUGARS
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

Ribose

Sal: I take 5mg of this prior to my workouts as an “energy” enhancer. I put it in a cup of water.

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

5mg dose

Who Should Take D Ribose – How to Make My Workout More Fun

Testosterone Boosters

Protein

*see Health: Nutrition-Macronutrients & Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com

Protein vs Amino Acids – YouTube

What Do Amino Acid Supplements Do For You? – YouTube

Calculate Your Recommended Protein Intake Contributing Writer December 15, 2017 • 3 min read bodybuilding.com
“..The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements…”
#sal (135lbs on 2.17.18 =202 g)

How Much Protein You Should Eat to Build Muscle By Michael Matthews muscleforlife.com
“..“Gym lore” can actually lend some insight here, and it agrees with the above findings.

1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades.
Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat. .”

Hydrolysates

What Are BCAA’s And How Do They Work? – YouTube

BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements
Layne Norton, PhD August 21, 2017 bodybuilding.com
‘…While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme.

Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass…”

1. Whey

Whey Protein Types: Concentrate, Isolate, Hydrolysate

2. Casein
<p.
5 BEST Casein Protein Powders 2017, What is Casein … – YouTube

CASEIN PROTEIN NECESSARY TO BUILD MUSCLE?

b.

The Benefits Of Glutamine! Contributing Writer September 15, 2017 bodybuilding.com
“..Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
..”

Pros & Cons

BCAAs | Benefits? Side Effects? When to take? Dosage? myprotein.com
“..BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible…”
What are the pros and cons of protein powder for bodybuilding? quora.com

BCAA Side Effects Dangers You Should Be Aware Of! – YouTube
https://www.youtube.com/watch?v=Usm-bKcldj4
“..One of the largest dangers has to do with negative interactions between supplements and prescription drugs. This is why if you’re taking any prescription drug it best to let a qualified physician know what you’re doing. They probably will not object to it, but it’s best to be safe. Pregnant or breastfeeding women should not take this supplement. Not enough is known about these amino acids when it comes to interacting with a developing human being. Of course one supplement a pregnant woman really should take is a multivitamin. ..”

-Human Hair

True fact: A common ingredient in commercial breads is derived from human hair harvested in China Thursday, June 16, 2011 by Mike Adams, the Health Ranger naturalnews.com
“..(NaturalNews) If you read the ingredients label on a loaf of bread, you will usually find an ingredient listed there as L-cysteine. This is a non-essential amino acid added to many baked goods as a dough conditioner in order to speed industrial processing. It’s usually not added directly to flour intended for home use, but you’ll find it throughout commercial breads such as pizza dough, bread rolls and pastries…

Most of the hair used to make L-cysteine is gathered from the floors of barbershops and hair salons in China, by the way…”

Protein Shakes Contain L-Cysteine Derived From Human Hair …

How Do They Make L Cysteine? – YouTube

L – Cysteine In Your Bread – Bakeries Use Human Hair … – YouTube

10 gross ingredients you didn’t know were in your food theguardian.com

‘..Human hair

Amino acids are your body’s building blocks, and while they can be good for your health, not all amino acids are created equal. L-Cysteine – an amino acid used to prolong shelf-life in products such as commercial bread – can be found in duck and chicken feathers and cow horns, but most that’s used in food comes from human hair. It has been reported that most of the hair used to make L-Cysteine comes from China, where it’s gathered from barbershops and hair salons. You can avoid L-Cysteine by buying fresh bread from a local baker, as it is not an additive in flour. Steer clear of fast food places such as McDonald’s, Dunkin’ Donuts and Burger King too, who all use L-Cysteine as an additive…”

Beta alanine amino acid carnosine & Sodium Bicarbonate

A. Beta alanine amino acid carnosine

Beta Alanine Explained in 60 Seconds – Better Than Your … – YouTube

Carnosine & beta-Alanine – Vegan Health.org

“… Carnosine (also known as beta-alanyl-L-histidine) is a molecule made up of two amino acids, alanine and histidine. It is synthesized in animal tissues, especially muscle and brain (1), and is not contained in any plant foods. One study has shown vegetarians to have 50% or less carnosine in muscle tissue (7).

Most of the research on carnosine has been in vitro and in animal models, with a few small studies conducted in humans. Most of the research has looked at carnosine as an anti-glycation/anti-glycosylation agent and for athletic performance…

beta-Alanine

Beta-alanine is the limiting amino acid for carnosine synthesis, and beta-alanine supplements have been shown to increase muscle levels of carnosine. In fact, only beta-alanine supplements, rather than carnosine supplements, have been tested on athletic performance in human subjects… “


Beta Alanine Increases Muscle Carnosine – YouTube

Carnosine the most effective anti aging supplement – YouTube

-Pros & Cons

β-alanine: performance effects, usage and side effects bjsm.bmj.com

Sodium Bicarbonate


How To Drink Baking Soda: The Best After Workout Tonic
The Alternative Daily –

June 10, 2016 thealternativedaily.com
“..The health benefits of baking soda stem from its ability to regulate pH. When our bodies become too acidic, or too alkaline, health problems can occur. Baking soda helps to restore a healthy balance.

One very important area of life in which baking soda can greatly assist us is exercise. We all know the feeling of being utterly winded when we work out. Anyone who’s ever done high-intensity exercise knows the feeling of stiff joints, sore muscles, and lingering fatigue that this activity can bring.

The process of vigorous exercise leads to a buildup of lactic acid in our joints. While this is a natural process, it is one that can lead to that crushing fatigue, and nagging muscle pain that can knock you off of your feet. Exercising can also lead to a lowering of your body’s pH, a process called metabolic acidosis…”

Increase endurance and stamina quickly with baking soda – YouTube
https://www.youtube.com/watch?v=E0kaVQKnXmg
“ZHealthPerformance
Published on Dec 3, 2014
VIDEO HIGHLIGHTS
– 40% to 50% increases in endurance.
– One of the few things shown to actually provide results.
– Boost your energy levels for a better training session.

http://zhealtheducation.com/episode-7&#8230; “

Caffeine

The facts about caffeine and athletic performance Nancy Clark, M.S., R.D. For Active.com
“..Caffeine and performance

Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. ..”

How to Use Caffeine to Improve Your Athletic Performance
Beth Skwarecki 11/12/15 1:00pm vitals.lifehacker.com
‘..Thankfully, if you’re relying on caffeine to help you run faster in a race, you’ll still get a benefit even if it’s your hundredth day in a row of chugging coffee in the morning. But for the best results, you may want to go off caffeine for a week or more before an important race.

When the big day comes, the International Society for Sports Nutrition recommends taking a big hit of caffeine one hour before your event starts. Caffeine begins to circulate in your blood after about 15 minutes if you take it on an empty stomach, or longer (45 minutes or more) if you have it with food. (The delay is similar to what happens when you have alcohol with food.)..”

Does Coffee Enhance Athletic Performance? – YouTube

Pros and Cons of Coffee – YouTube

Caffeine – Pros and Cons – YouTube

Creatine

*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com

Sal: I take only 5 mg of this stuff in a cup of water, but would add a 1/2 cup of water each time I drink a 1/2 cup several times after “intense” workouts only (upper body days only). I then take a week off this stuff once a month as a “break”.

anabolic androgenic steroids

ANABOLIC-ANDROGENIC STEROIDS: Mechanism of Action and Effects on Performance Thomas D. Fahey sportsci.org
“..The research literature is divided on whether anabolic steroids enhance physical performance. Yet, almost all athletes who consume these substances acclaim their beneficial effects. Many athletes feel that they would not have been as successful without them.

There are several possible reasons for the large differences between experimental findings and empirical observations. An incredible mystique has arisen around these substances, providing fertile ground for the placebo effect. The use of anabolic steroids in the “real world” is considerably different from that in rigidly controlled, double-blind experiments (in a double blind study, neither the subject nor experimenter knows who is taking the drug). ..”

Sports Documentary Anabolic Steroids Effects – YouTube

Anabolic Androgenic Steroids: The Psychological Side Effects …

Report: Bomb Threat Suspect Cesar Sayoc Was An Aspiring Pro Wrestler October 26, 2018 mandatory.com
“…Newsweek reports that Cesar Sayoc, 56, of Aventura, Florida had ‘big dreams’ of becoming a professional wrestler. According to Sayoc’s cousin, Sayoc moonlighted as a male stripper; but that was only after steroids destroyed his professional wrestling dreams. “He took a lot of steroids, and he also danced as a male stripper. He was dancing at clubs. The kid was huge. He wanted to make it as a pro wrestler, but the steroids f***ed his head up.”..

Sayoc is currently being charged with five federal counts; including mailing illegal explosives, interstate transportation of an explosive, threats against former presidents and certain other persons, threatening interstate communications, and assaulting current and former federal officers.
…”

“>
Cortisone Shots

What Is Cortisone? arthritis-health.com
“..is a synthetic version of cortisol, a steroid produced by the body’s adrenal glands. In large quantities, cortisol suppresses the immune system’s inflammatory and allergic responses. Cortisone medications mimic the action of cortisol but tend to be more powerful.

Cortisone and cortisol are both types of glucocorticosteroids, often referred to as corticosteroids. The term “corticosteroids” is sometimes used interchangeably with the terms “cortisone” and “cortisol.” ..’

Are Cortisone Injections Good or Bad? Clinical Research … – YouTube

Dangers of cortisone and steroid injections. My research and why it might not work.

NO Supplements

Can You Build Muscle Without Supplements?

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

“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&#8230; ..”

Follow Us At:

#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

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

“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 get more “energy” for the Elderly?

Feeling Tired? 3 Ways Seniors Can Boost Energy griswoldhomecare.com
‘..An easy explanation for the loss of energy would be to blame your age for this fatigue. While it is true that we won’t have the same energy as when we were 21, it is usually much more than this. It can be related to your diet, to your activity levels and of course, to your mood. If you want to have more energy, check out these three tips:..”

Feeling Tired? 13 Ways Seniors Can Boost Energy Levels Aging, Healthy Living | August 18, 2016 | Like | 1 Comment | commhealthcare.com
“..For most seniors, hitting the age of 65 doesn’t mean slowing down. As we age, though, it’s common for our energy levels to dip and many seniors find that, despite wanting to get out and enjoy their golden years, they simply don’t have the energy they once did. This can be a frustrating and discouraging experience.

Luckily, it doesn’t have to be a permanent one.

With a few simple tricks, seniors can boost their energy levels and jump back into life once more. Read on…”

Fitness

Assessments

Exercises
*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …
Video for elderly people with lots of energy tips stories

Posture goodnewshealthandfitness.wordpress.com

Foods

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

Macro Nutrients

Macronutrients | Learn About Carbohydrates, Proteins & Fats innerbody.com
“..One population that needs special attention is the elderly. Though the RDA for older adults remains the same as for younger adults, some research suggests their needs may be 1.2 grams/kg body weight in order to prevent the common muscle loss and osteoporosis that come along with aging.[9] Though this doesn’t require the elderly to eat large servings of food, they frequently have poor appetites and dental problems that make chewing difficult. Helping them meet their nutritional needs may take a little creativity and perseverance…”

How to Boost Energy Naturally – The 5 Best Natural Energy Boosting Foods

*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

Low-Income

Commodity Supplemental Food Program (CSFP) fns.usda.gov
“..The Commodity Supplemental Food Program (CSFP) works to improve the health of low-income elderly persons at least 60 years of age by supplementing their diets with nutritious USDA Foods. Women, infants, and children who were certified and receiving CSFP benefits as of February 6, 2014 can continue to receive assistance until they are no longer eligible under the program rules in effect on February 6, 2014. Through CSFP, USDA distributes both food and administrative funds to participating States and Indian Tribal Organizations…”
Senior Farmers’ Market Nutrition Program (SFMNP) fns.usda.gov/
“..The Senior Farmers’ Market Nutrition Program (SFMNP) awards grants to States, U.S. Territories, and federally recognized Indian tribal governments to provide low-income seniors with coupons that can be exchanged for eligible foods (fruits, vegetables, honey, and fresh-cut herbs) at farmers’ markets, roadside stands, and community-supported agriculture programs…”
Metro Meals on Wheels – Home meals-on-wheels.com

Lifestyle Overall

Body

Dr. Andrew Weil’s Spontaneous Healing

BMR Calculator active.com

Hygiene: Best Natural Oral (dental teeth) Cleaning Tips? goodnewshealthandfitness.wordpress.com

Top 10 Natural Foods that Prevent Osteoporosis | How to Prevent Osteoporosis

“..Calcium and phosphorous are the two main components of bones and Calcium is a nutrient that helps bones remain strong. Our muscles, heart and nerves need calcium to function properly. Deficiency of calcium can lead to osteoporosis.osteoporosis Vitamin D helps to protect the bones and it also immensely helps to absorb calcium. Everyone needs Vitamin D to keep their bones healthy and strong. Deficiency of vitamin D is another cause of osteoporosis…”

Top 3 Exercises for Osteoporosis or Osteopenia (Bone Loss)
https://www.youtube.com/watch?v=bKHj7Ec1MsI
“Physical Therapy Video
Published on Dec 29, 2014
Famous Physical Therapist’s Bob Schrupp and Brad Heineck present three of their favorite exercises for people with osteoporosis or osteopenia…”

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

How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia .eatingwell.com
“.. That’s why it’s so important to maintain as much lean muscle mass as you can, from your thirties and forties onward. But even if you start later in life you can make a big difference.”

And that (finally!) brings us to some happy news: experts say there are simple, science-proven steps you can take to preserve those muscles of yours—and even reverse age-related loss that has already occurred. Oh, and a lot of the advice involves eating! What could be better? Dig in: ..”

How to prevent loss of muscle mass in the elderly | Natural Health
https://www.youtube.com/watch?v=hy3nHOU_3ok
“.. To recover the muscles, it is important to avoid physical inactivity and exercise, with strength training and aerobics, and an adequate diet, rich in proteins and nutrients, preferably present in lean meats, dairy products and vegetables such as soy, lentils and quinoa…..”

Medical: Sarcopenia- Causes, Prevention, and Treatment goodnewshealthandfitness.wordpress.com

Mind

*see Health: Various Mind Exercises goodnewshealthandfitness.wordpress.com

Feeling Tired? 13 Ways Seniors Can Boost Energy Levels Aging, Healthy Living | August 18, 2016 | Like | commhealthcare.com
“..
Play brain games

You’ve heard the saying “use it or lose it,” and it’s just as true for your mind as for your body. When you keep your mind active, you put sluggishness and lethargy at bay. Luckily, it’s easy to do. Play brain-focused games like chess or scrabble or get a subscription to a brain training service like Lumosity to help keep your brain active and engaged. As an added benefit, playing brain games like this can also help prevent dementia and cognitive decline!..”

The Spice of Life: The Health Benefits of Turmeric for Women Over 60 sixtyandme.com
“.. “.How Does Turmeric Work?

Turmeric is a powerful antioxidant and anti-inflammatory compound. It has been used medicinally in Ayurveda (traditional Indian medicine) for centuries – primarily for arthritis and gastrointestinal problems…”

“..Can Turmeric Help with Memory?

A lot of excitement has been building up around the effects of turmeric on the memory. It appears that lowly curcumin can decrease the toxicity and prevent aggregation of beta amyloid plaque, the very same one that has been indicated as a marker of Alzheimer’s disease…..”

Healthy at 90 – Elderly Exercises & Health Tips

Motivation!

5 Ways to Motivate and Encourage Seniors
Setting goals can be beneficial for many older adults.

Posted Mar 15, 2015 psychologytoday.com

People Who Have Energy!

People who have lived to 100 share their longevity secrets
By Lindsey Murray, Health.com Updated 10:01 PM ET, Tue September 1, 2015 cnn.com
“..Science says that your diet, how much you exercise and your genes all play a role in determining how long you’ll live. Those who have lived to blow out 100 candles, however, say they’ve used other strategies for achieving their old age. Here, longevity tips from 11 centenarians around the world — some legit, some hilarious and some downright bizarre. ..

Weaver also credited her lack of chronic health problems to not drinking or smoking and getting plenty of sleep. …

Instead she spent her life getting plenty of exercise, surrounding herself with nice people, and working hard starting at age 13. …

he stayed in tip-top shape with a lifetime of healthy eating and abstinence from alcohol. His diet included chicken and fish, and he spent his younger years swimming and participating in gymnastics….

73-Year-Old on the CrossFit Games Open: “I’m Doing It This Year!”
https://youtu.be/xUb6E81YQ6A
“Nancy Hoshaw survived a heart attack at 48 and breast cancer at 60. At 73, she’s entering the CrossFit Games Open, which kicked off Feb. 25. While some compete to be named Fittest on Earth, Hoshaw is competing with time and age—and she’s winning. After seeing decrepit women on a trip to Israel, Hoshaw decided a slow slide into a retirement home wasn’t for her. “My goal is to stay healthy and independent. I cherish my independence,” she says. Her coach at CrossFit Bay Area in Webster, Texas, is two-time CrossFit Games athlete Jordan Cook. Cook describes CrossFit as a lifestyle, noting how the community keeps people active and energized while they preserve and improve function. “The whole point of … functional fitness is not just to get better at fitness but to help us in our everyday life,” Cook explains. While Hoshaw was dead set against doing the Open last year, she’s all in for 2016. When Cook shared an Instagram video of Hoshaw preparing for the five-week competition about a month ago, she inspired people around the world and found more motivation herself. “I feel like I can encourage other people, but at the same time I’m encouraged myself,” she says. “It’s amazing the doors that you can open if you just … give it a try.” Video by Elliot and Lindsay Schrock. The CrossFit Journal — (http://journal.crossfit.com)..”

World’s fittest 96-year-old, Charles Eugster, shares diet and exercise tips Apr. 22, 2016 at 3:37 PM Scott Stump TODAY today.com
‘….”Retirement is one of the worst things that you can do to yourself,” Eugster told TODAY from his home in Zurich, Switzerland. …

“We must do everything in our power to see that older people are healthy and productive because if we don’t do that we are facing enormous problems between pension liabilities and our health costs,” he said. “We should have retraining facilities for older people. You are throwing away the skills and expertise of people at 65, and that is absolutely ridiculous…

…Eugster also stresses that you’re never too old to get in shape. He didn’t start doing any serious weight training until he was 87, and he didn’t start running until he turned 95. ..

He began working out three days a week in a gym with a former Mr. Universe to put on muscle and also lost 24 pounds before he turned 88. Eugster is currently working with a trainer to get his “beach body” ready for summer despite a hamstring pull at a race on April 13. …”

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Elderly
https://www.facebook.com/groups/471659289554782

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!”

Medical: Parts of the Muscular System

Muscular System – Muscles of the Human Body – Human Anatomy innerbody.com

“..System

The muscular system is responsible for the movement of the human body. Attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves. Muscle tissue is also found inside of the heart, digestive organs, and blood vessels. In these organs, muscles serve to move substances throughout the body……

Muscle Types
There are three types of muscle tissue: Visceral, cardiac, and skeletal…

Anatomy and Physiology of Muscular System

Part 7 – Muscles of the human body

Anatomy Ch 9 – Muscular System


“Published on May 21, 2013

Muscular System – Thompson
Outline: https://docs.google.com/document/d/1f&#8230;
This video was put on as a test for one of my classes that I don’t teach anymore. I have no plans of redoing it or doing any more chapters for those who keep asking. There are 2 or 3 mistakes. Rectus abdominus originates on the pubis and inserts at the costal angle. Orbicularis oris is around the mouth and orbicularis oculi is around the eye. Brachioradialis originates on the distal humerus and inserts on the ulnar tuberosity (really fascia between ulna and radius). I’ve heard both protagonist and agonist for the opposite of the antagonist. I assume they are both correct.”

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

Fast-Twitch, Slow-Twitch: What’s the difference and does it matter?
Stacey Penney, MS, NASM-CPT, CES, PES, FNS Stacey Penney, MS, NASM-CPT, CES, PES, FNS ·blog.nasm.org
“..As most of us may recall from our physiology studies, there are two main types of human skeletal muscle fiber types, type I and type II, or slow-twitch and fast-twitch, respectively. Fast-twitch are further classified into type IIa and type IIx. They differ in both their biochemical and contractile properties…”

The 3 Muscle Fiber Types | Differences Between Type 1, Type 2A, & Type 2B

Terms:

Plasticity of skeletal muscle mitochondria: structure and function ncbi.nlm.nih.gov
“..in skeletal muscle tissue can undergo rapid and characteristic changes as a consequence of manipulations of muscle use and environmental conditions. Endurance exercise training leads to increases of mitochondrial volume of up to 50% in training interventions of a few weeks in previously untrained subjects…”
Function of Mitochondria ivyroses.com
“..main function of mitochondria is the production of energy during the production of adenosine triphosphate (ATP) via the TCA Cycle (which is also as the Krebs Cycle and the Citric Acid Cycle). That process is an important metabolic pathway (see also what is metabolism). It is described in detail on the pages about the TCA Cycle – which is often included in introductory biology courses e.g. A-Level Biology, but not necessarily in first-level anatomy & physiology e.g. ITEC A&P…”
Muscle Myoglobin 78stepshealth.us
“..a red pigment found exclusively in striated muscle cells. In particular, slow-twitch, aerobically respiring skeletal fibers and cardiac muscle cells are rich in myoglobin. Myoglobin is similar to hemoglobin, but it has one heme rather than four; therefore, it can combine with only one molecule of oxygen.

Myoglobin has a higher affinity for oxygen than does hemoglobin, and its dissociation curve is therefore to the left of the oxyhemoglobin dissociation curve (fig. 16.37). The shape of the myoglobin curve is also different from the oxyhemoglobin..”

Muscle Fibers Explained – Muscle Contraction and Muscle Fiber Anatomy

Henneman’s Size Principle revolvy.com
“…states that under load, motor units are recruited from smallest to largest. In practice, this means that slow-twitch, low-force, fatigue-resistant muscle fibers are activated before fast-twitch, high-force, less fatigue-resistant muscle fibers…”

Fitness

Training To Maximize Your Muscle Fiber Types! bodybuilding.com
“..Knowing your personal muscle fiber make-up can be an invaluable aid when it comes to properly targeting your training program. If you’re working your muscles in the wrong way, you’ll be cheating yourself out of hard-earned results. …

How To Find Your Muscle Fiber Type

To find the predominant fiber type in a particular muscle in your body, we need to test the repetition limits of a muscle compared to its maximum strength. Keep in mind, these limits can be altered by your training and are, therefore, just rough estimates.

First, determine your one rep max (known as the 1 RM) for an isolation exercise for that muscle group, e.g. the dumbell curl. Find the weight you can only do one rep with. You want to use an isolation exercise because any exercise that uses any other muscle groups will skew the results. ..”

*Calculate available

Calculate Your One-Rep Max (1RM) bodybuilding.com

Terms:
Difference Between Isolation & Compound Exercises
by JOLIE JOHNSON Last Updated: Aug 16, 2015 livestrong.com
“Compound movements occur at more than one joint and work more than one muscle group. Isolation exercises occur at only one joint and target only one muscle group. For example, the squat exercise involves movement at your knee joint and hip joint. This compound leg exercise works your hamstrings, quadriceps, glutes and lower back. The leg extension exercise occurs only at the knee joint and works only your quadriceps muscles…”

->Physiology

Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

=>Fitness (endurance)
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Grow New Mitochondria with PQQ (BioPQQ). Scientists Discover the “Other CoQ10”.
https://youtu.be/3O3pOwGpm7c

Sources:
11 Proven Health Benefits of PQQ selfhacked.com

Sources of PQQ

“..PQQ naturally occurs in almost all foods, ranging from 0.19-61ng/g (R, R2), but is especially concentrated in the following foods:

Fermented Soybeans products (e.g. Nattō) (R)
Green Soybeans (R)
Spinach (R)

Field Mustard (5.54 +/-1.50ng/g fresh weight) (R)
Tofu (R)
Green Tea (R)
Green peppers (R)
Parsley (R)
Kiwi fruits (R)

The PQQ content of even the most PQQ-rich foods is much lower than the amount you can get from a supplement (5-20mg). I recommend a high-quality PQQ supplement to get a therapeutic dose…

Compounds reported to stimulate mitochondrial biogenesis are linked to many health benefits such increased longevity, improved energy utilization, and protection from free radicals….”

Muscle Sections

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…”

Shoulder (Pectoral) Girdle – Muscles and Movements – Human Anatomy | Kenhub

Shoulder Anatomy Animated Tutorial

Scapula and Clavicle – Shoulder Girdle – Anatomy Tutorial

Fitness:

Standing Dumbbell Upright Row bodybuilding.com
How to Do Shoulder Shrugs Properly by PATRICK DALE Last Updated: Aug 14, 2017 livestrong.com

*all three muscles (trapezius, scapulae, and rhomboid)
Cable Crossover bodybuilding.com
*pectoralis minor (chest anterior side muscles)

*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Build Bigger Pecs with the Pullover muscleandfitness.com
Push-ups
Incline
*see Fitness: Various Chest Muscle Exercises goodnewshealthandfitness.wordpress.com

Muscles of the upper arm and shoulder blade – Human Anatomy | Kenhub

-Shoulder Joint

Anatomy and Function of the Shoulder Joint

Anatomy: The Shoulder Joint

Back Muscles Anatomy – Trapezius, Latissimus, Rhomboid Anatomy

=>Rotator Cuff Muscles

Rotator Cuff kenhub.com
“..These muscles all originate from the scapula and insert in the humerus. The subscapularis muscle, for example, is very important for the internal rotation of the humerus. It arises from the subscapular fossa and inserts on the lesser tubercle of the humerus. The teres minor muscle originates from the lateral scapula border and inserts on the greater tubercle of the humerus. The supraspinatus muscle has its origin in the supraspinatous fossa and inserts on the greater tubercle of the humerus – similar to the teres minor muscle. The fourth muscle of the rotator cuff is the infraspinatus muscle. It originates in the infraspinatous fossa of the shoulder blade and inserts on the greater tubercle as well…”

The Rotator Cuff – S.I.T.S Muscles By Laura Inverarity, DO Updated April 30, 2017 verywell.com
“..The Four Rotator Cuff Muscles:

The four muscles that form the rotator cuff are the supraspinatus, infraspinatus, teres minor, and subscapularis.

Often the mnemonic S.I.T.S is used to help remember the muscles that make up the rotator cuff.

Supraspinatus: The supraspinatus muscle originates above the spine of the scapula and inserts on the greater tuberosity of the humerus. The supraspinatus abducts, or elevates, the shoulder joint out to the side. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.
Infraspinatus: The infraspinatus muscle originates below the spine of the scapula, in the infraspinatus fossa, and it inserts on the posterior aspect of the greater tuberosity of the humerus. The infraspinatus externally rotates the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.
Teres Minor: The teres minor muscle originates on the lateral scapula border and inserts on the inferior aspect of the greater tuberosity of the humerus. The teres minor muscle externally rotates the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.

Subscapularis: The subscapularis muscle originates on the anterior surface of the scapula, sitting directly over the ribs, and inserts on the lesser tuberosity of the humerus. The subscapularis muscle works to depress the head of the humerus allowing it to move freely in the glenohumeral joint during elevation of the arm. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint…”

Rotator cuff muscles – 3D anatomy tutorial
https://youtu.be/qj87kCy5HOk
Movements: Tennis Serve and Throwing a baseball

Fitness:

-DOMS Treatment:
11 Natural Treatments for Rotator Cuff Pain + Best Rotator Cuff Exercises
“..6. Anti-inflammatory foods & natural painkillers

While drugs like ibuprofen can reduce pain and swelling, they’re also dangerous. So when possible opt for non-synthetic methods such as avoiding highly inflammatory foods. Consider anti-inflammatory foods that will help you heal much faster while providing other useful benefits to your health. There are some great natural painkillers for shoulder pain and tendonitis in the rotator cuff that can be very useful as well…”

Anatomy Ch 9 – Muscular System

Mark Jolley
Published on May 21, 2013
Muscular System – Thompson
Outline: https://docs.google.com/document/d/1f&#8230;
This video was put on as a test for one of my classes that I don’t teach anymore. I have no plans of redoing it or doing any more chapters for those who keep asking. There are 2 or 3 mistakes. Rectus abdominus originates on the pubis and inserts at the costal angle. Orbicularis oris is around the mouth and orbicularis oculi is around the eye. Brachioradialis originates on the distal humerus and inserts on the ulnar tuberosity (really fascia between ulna and radius). I’ve heard both protagonist and agonist for the opposite of the antagonist. I assume they are both correct.
*latin roots

Anterior Muscles of the Human Body ivyroses.com
Chart of Major Anterior Muscles healthpages.org
Superficial Muscles Anterior view – Purpose Games purposegames.com

Fitness

*three sample exercises for biceps brachii, brachialis, and brachioradicalis:
Upright Barbell Row bodybuilding.com
Chin-Up bodybuilding.com
Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

-Elbow Portion

Muscles of the Elbow | Interactive Anatomy Guide innerbody.com

“..of
the
Elbow

The elbow is a synovial hinge joint located between the upper arm and forearm. It is formed by the meeting of three bones: the humerus in the upper arm and the ulna and radius in the lower arm. Like all other hinge joints, the elbow permits movement in one plane, namely the flexion and extension of the forearm relative to the upper arm. However, the elbow also allows the wrist to rotate by pivoting the radius around the ulna. The muscles of the elbow cooperate to perform the many movements at the elbow joint, giving both great strength and flexibility to the arm……

The flexor group – including the brachialis, biceps brachii, and the brachioradialis – bend the arm by decreasing the angle between the forearm and upper arm. The brachialis is the primary flexor of the elbow and is found mainly in the upper arm between the humerus and the ulna…”

Humerus that act on the forearm are primarily involved in flexion and extension boundless.com
“Key Movements

Extension (forearm away from upper arm)

Produced by the triceps brachii and anconeus of the forearm.

Flexion (forearm towards upper arm)

Produced by the brachialis, biceps brachii, and brachioradialis of the forearm.

Pronation (rotation of the forearm so the palm faces downwards)

Produced by the pronator quadratus and pronator teres of the forearm.

Supination (rotation of the forearm so the palm faces upwards)

Produced by the supinator of the forearm and biceps brachii.
..”

-Wrist Portion

Muscles of the Elbow | Interactive Anatomy Guideinnerbody.com
“..

The elbow is a synovial hinge joint located between the upper arm and forearm. It is formed by the meeting of three bones: the humerus in the upper arm and the ulna and radius in the lower arm. Like all other hinge joints, the elbow permits movement in one plane, namely the flexion and extension of the forearm relative to the upper arm. However, the elbow also allows the wrist to rotate by pivoting the radius around the ulna. The muscles of the elbow cooperate to perform the many movements at the elbow joint, giving both great strength and flexibility to the arm……

These muscles can be broadly grouped into the flexor and extensor groups of the forearm.

The flexor group – including the brachialis, biceps brachii, and the brachioradialis – bend the arm by decreasing the angle between the forearm and upper arm. The brachialis is the primary flexor of the elbow and is found mainly in the upper arm between the humerus and the ulna. Superficial to the brachialis is the long biceps brachii muscle that runs anterior to the humerus from the scapula to the radius. The biceps mostly functions as a flexor at the elbow, but it is also able to supinate the forearm and turn the palm of the hand anteriorly. Although it is found mostly in the forearm, the brachioradialis is the third flexor muscle of the elbow, running from the distal end of the humerus to the distal end of the radius.

Two muscles – the triceps brachii and anconeus – act as the extensors of the forearm. The triceps brachii is a long muscle that runs posterior to the humerus from the scapula to the olecranon of the ulna. The anconeus is a much smaller muscle that begins at the distal end of the humerus near the elbow and ends at the olecranon. Working together, these two muscles increase the angle between the humerus and the ulna and radius, straightening the arm until the olecranon locks into the olecranon fossa of the humerus at full extension.

The rotation of the forearm is accomplished by two muscles that cross the elbow: the pronator teres and the supinator. The pronator teres crosses the elbow at an oblique angle from the medial epicondyle of the humerus to its insertion on the radius. When contracted, the pronator teres rotates the radius and forearm medially so that the palm faces the body’s posterior. Its antagonist, the supinator, crosses the elbow obliquely at a right angle to the pronator teres and connects the lateral epicondyle of the humerus to the radius. Contraction of the supinator rotates the radius and forearm laterally so that the palm faces the body’s anterior.

Nine more muscles of the forearm cross the elbow to move the wrist and fingers of the hand. The flexor group – including the flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and flexor digitorum superficialis – have their origins on the medial epicondyle of the humerus and run along the anterior forearm to the palm of the hand and fingers. These muscles contract to flex the fingers as in making a fist and flex the wrist to move the hand closer to the anterior forearm. The extensor group – including the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor digitorum – have their origins on the lateral epicondyle of the humerus and run through the posterior forearm to the back of the hand and fingers. …”

muscles that act at the elbow.mp4

Anatomy Of The Elbow, Animation – Everything You Need To Know …
Video for major muscles that act at the elbow

Elbow Muscles – Origins, Insertions & Actions – Black Background

Fitness

Seated Dumbbell Palms-Up Wrist Curl .bodybuilding.com
The 16 Best Exercises for Your Grip If you can’t grip it, you can’t lift it. Here’s how to take your grip from wimpy to bone-crushing
By Kelsey Cannon June 16, 2015 .menshealth.com

=> Common Injuries

Patient education: Elbow tendinopathy (tennis and golf elbow) (Beyond the Basics) uptodate.com

“..s the most common condition affecting the elbow.

●It is called “tennis elbow” or lateral epicondylitis when there is an injury to the outer elbow tendon

●It is called “golfer’s elbow” or medial epicondylitis when there is an injury to the inner elbow tendon

However, elbow tendinopathy can be caused by sports other than golf and tennis, as well as work-related activities that involve heavy use of the wrist and forearm muscles…”

Golfers Elbow Exercise – Reverse Tyler Twist – Medial Epicondylitis …

*wrist extensor

Golfer’s Elbow Treatment Program – YouTube

Effective Self-Treatment for Golfer’s Elbow (Inner Elbow Pain) – YouTube

Tennis Elbow Exercise – Tyler Twist – Lateral Epicondylitis – YouTube
https://www.youtube.com/watch?v=we4UoiKG3Co
*wrist flexor


The Truth About Tennis Elbow (WHAT REALLY CAUSES IT!) – YouTube

Tennis Elbow – Prevention and Home Exercises! – YouTube

Tennis Elbow Treatment, Prevention & Rehabilitation … – YouTube

-Torso

Muscles of the Torso

MUSCULAR SYSTEM ANATOMY:Muscles of the anterior abdominal wall torso model description

Posterior Torso Muscles

Fitness

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

-Back Spine

Erector Spinae musclesused.com
“…actually consists of three columns of muscles, the Iliocostalis, Longissimus, and Spinalis, each running parallel on either outer side of the Vertebra and extending from the lower back of the skull all the way down to the Pelvis. The Erector Spinae provides resistance that assists in the control action of bending forward at the waist as well as acting as powerful extensors to promote the return of the back to the erect position. During full flexion (i.e., when touching fingertips to floor), the Erector Spinae Muscles are relaxed and strain is borne entirely by ligaments of back, however on the reversal of the movement, the Erector Spinae in conjunction with the Hamstring muscles and Gluteus Maximus muscles (buttocks) is primarily responsible for the extension of the back (straighten the spine) as well as more specific movements such as the extension of the neck and sidewards movement of the head…”

Multifidus – Smallest Yet Most Powerful Muscle coreconcepts.com.sg
“..is one of the smallest yet most “powerful” muscle that gives support to the spine. Most people have the misconception that small is insignificant but it is not the case when it comes to this particular ..”

Bird Dog Exercise: Can You Do All Four Variations?
By Marc Perry / 2.27.12 / Medically Reviewed builtlean.com
“…The Bird Dog exercise is a classic core exercise that emphasizes lower back strength and balance. If you’ve never done it before, the first few reps make seem awkward and difficult to balance, but once you get the form down, you’ll want to make it a staple in your exercise program.

Below are 4 variations of the bird dog exercise that are in order of difficulty from easiest to hardest…”

Function and Anatomy of Erector Spinae Muscles

Intrinsic back muscles – 3D anatomy tutorial
https://youtu.be/rLugy7OjSb4
*ILikeStanding (Ilio Long Spin)

Fitness

How To Deadlift: A Beginner’s Guide Todd Bumgardner, CSCS September 01, 2017 • 7 min read bodybuilding.com
“…So, why deadlift? Quite simply, the deadlift is one of the most effective exercises for developing the pure strength that’s a precursor to bodily size and athleticism. Since it’s a full-body exercise that recruits a lot of muscle mass, the deadlift also builds total-body muscle.1 It’s also one of the few exercises that directly targets the hamstrings, a group of muscles often neglected in the weight room.2

The deadlift also improves posture. We live most of our lives in front of our bodies, ignoring our rears. In turn, we develop bodily frames without balance, leading to a host of postural issues—hunched shoulders and weak backs, for example. Deadlifting reintroduces us to our body’s backside. Posterior training balances the body, giving us cause to stand taller and with greater strength.

In short, deadlifting will support your aesthetic goals, help you build better posture, correct various strength imbalances, help you build total strength, and turn you into a total gym badass. After all, there’s nothing quite like ripping heavy weight from the ground…”
Prone (Lying Face-Down) Back Extensions fitness.com
Meet The Squats: 7 Squat Variations You Should Be Doing Christopher Smith, CSCS March 31, 2016 • 7 min read bodybuilding.com

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

LOWER

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

Muscles of the lower extremities

Muscles of the Lower Limb

Muscles and Nerves of Lower Limb

HIP
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

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

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

c. Hip Flexor Strains

Understanding Hip Flexor Strain Medically reviewed by William Morrison, MD on July 5, 2017 — Written by Rachel Nall, RN, BSN, CCRN healthline.com
CAUSE:
“…Hip flexor strain occurs when you use your hip flexor muscles and tendons too much. As a result, the muscles and tendons become inflamed, sore, and painful. Some people are more likely than others to experience hip flexor strain…

Thomas Test – Hip flexor muscle length.avi

Thomas Test Iliopsoas Tightness – YouTube

Iliopsoas From Wikipedia, the free encyclopedia en.wikipedia.org
“.. refers to the joined psoas and the iliacus muscles. The two muscles are separate in the abdomen, but usually merge in the thigh. As such, they are usually given the common name iliopsoas. The iliopsoas muscle joins to the femur at the lesser trochanter, and acts as the strongest flexor of the hip…”

The Thomas test video from Structure and Function of the Hip and Pelvis CEC course
https://youtu.be/NbRXi-nZVJs
*rectus fermosis (quads) & IT-band

Kneeling Hip Flexor Quad Triplanar Dynamic Stretch – YouTube

TREATMENT:
“..Rest

It’s important to rest the affected muscles if you have hip flexor strain. One thing you can do is change up your normal activities to avoid overstretching the muscle. For example, you could try swimming instead of riding a bicycle.
Home remedies

Most instances of hip flexor strain can be treated at home without the need for prescription medications or more invasive treatments. Here are some home remedies that can help relieve the pain of hip flexor strain:

1. Apply a cloth-covered ice pack to the affected area for 10- to 15-minute time increments…”

=>Strains

#3 Most Common Cause of Hip Pain – Rectus Femoris Origin Strain …

Hip Pain, Strain Of The Rectus Femoris , anatomy – YouTube

=>Illiac Crest (bone)

Hip Pointer:Causes, Signs, Symptoms & Treatment Explained – YouTube

2. Extension

a. Bio Mechanics

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

How Do You Ease Pain In Gluteal Muscle? – YouTube

“..Gluteal tendinopathy usually causes lateral hip pain, muscular stiffness, and a spasm or tightness of this …..”

=>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..

(b.) Muscle strains

Gluteus Minimus Strain: Causes, Symptoms, Treatment, Recovery .epainassist.com

Weak Glutes | Back Pain (HOW TO FIX IT!)
https://youtu.be/NhlVYy1wkKQ
ATHLEAN-X™
Published on Mar 9, 2017
Put the science back in strength – http://athleanx.com/x/science

(2) =>Hamstrings
*see Biceps femoris muscle From Wikipedia, the free encyclopedia wikipedia.org
“..is a muscle of the thigh located to the posterior, or back. As its name implies, it has two parts, one of which (the long head) forms part of the hamstrings muscle group…” &Hamstring
From Wikipedia, the free encyclopedia
en.wikipedia.org
.”..In human anatomy, a hamstring is one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris).[3]..


(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

(b). Muscle Strains

Hamstring Injury: Hamstring Strain Symptoms, Causes, and Treatments webmd.com
CAUSE:
“..During a hamstring strain, one or more of these muscles gets overloaded. The muscles might even start to tear. You’re likely to get a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting.

Getting a hamstring strain is also more likely if:

You don’t warm up before exercising.
The muscles in the front of your thigh (the quadriceps) are tight as they pull your pelvis forward and tighten the hamstrings.
Weak glutes. Glutes and hamstrings work together. If the glutes are weak, hamstrings can be over loaded and become strained.
..”

TREATMENT:

Protection…

“..
What’s the Treatment for a Hamstring Strain?

Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:

Rest the leg. Avoid putting weight on the leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if they’re needed.
Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
Compress your leg. Use an elastic bandage around the leg to keep down swelling.
Elevate your leg on a pillow when you’re sitting or lying down….”

Best Tight Hamstring Treatment for Injury or Strain – Stretch – YouTube

Prevention:

Hamstring Injury – Your ASS is to BLAME! (literally) – YouTube

3. Abduction

a. Bio Mechanics

4. Hip Rotation

a. Bio Mechanics

Hip External Rotators exrx.net

06 Hip external rotation – YouTube

b. Exercises-stretching


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. Stretches

PNF Stretching for the Adductors Muscles – Kinetic Health

=>Lower Half

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

Trochanteric Bursitis

Hip Bursitis 3D Video: Watch How it is Caused, Know Its … – YouTube

5 Top Exercises for Trochanteric Bursitis of the Hip – YouTube

Quadriceps femoris muscle From Wikipedia, the free encyclopedia en.wikipedia.org
Not to be confused with quadratus femoris.
“..(Latin for “four-headed muscle of the femur”), also called simply the quadriceps, quadriceps extensor, or quads, is a large muscle group that includes the four prevailing muscles on the front of the thigh…

Quadriceps femoris, with different muscles in different colors.
rectus femoris – blue
vastus lateralis – yellow
vastus intermedius – green
vastus medialis – red…”

Kneeling Hip Flexor Quad Triplanar Dynamic Stretch – YouTube

How to Stretch and Release the Iliopsoas – YouTube

Best psoas muscle trigger point stretch – iliopsoas muscle release – hip …

KNEE
*see Medical: Knee Dislocation-Causes, treatment, healing, etc…? goodnewshealthandfitness.wordpress.com

2. Common Injuries

(upper hip -> thigh-> upper knee)

-Iliotibial Band Syndrome

Iliotibial tract From Wikipedia, the free encyclopedi
“..The iliotibial tract or iliotibial band ((also known as Maissiat’s band or IT Band) is a longitudinal fibrous reinforcement of the fascia lata. The action of the ITB and its associated muscles is to extend, abduct, and laterally rotate the hip. In addition, the ITB contributes to lateral knee stabilization…”

Iliotibial Band Syndrome Of The Knee – Everything You Need To Know …

“..Dr. Ebraheim’s animated educational video describes iliotibial band syndrome of the knee. Inflammation and thickening of the iliotibial band result from excessive friction as the iliotibial band slides over the lateral femoral condyle. The iliotibial band is a thick band of fascia that extends along the lateral thigh from the iliac crest to the knee. It inserts into the Gerdy’s tubercle of the tibia. The iliotibial band is a continuation of the tensor fascia lata muscle. The tensor fascia lata muscle arises from the outer surface of the anterior iliac crest, between the tubercle of the iliac spine and inserts into the iliotibial tract. The gluteus maximus also inserts into the iliotibial band. Function of the iliotibial band The IT band extends, abducts and laterally rotates the hip. The IT band also contributes to lateral knee stabilization. The IT band is repeatedly shifted forward and backward across the lateral femoral condyle. Impingement usually occurs around 30 degrees of knee flexion. There may be swelling, tenderness and crepitus over the lateral femoral condyle. The condition of ITBS around the knee most commonly occurs in runners, cyclists and other athletes undergoing exercise with repetitive knee flexion and extension. The IT band inserts into Gerdy’s tubercle. The pain is proximal to the Gerdy’s tubercle. The pain may be reproduced by doing single leg squat. Predisposing factors..”

Top 3 Treatments For Iliotibial Band (ITB) Syndrome – YouTube

What Are The Causes Of Patellofemoral Pain Syndrome or … – YouTube

Knee anatomy and patellofemoral pain – YouTube

“..The Bio Skin Q Lok Dynamic Patella Traction Brace corrects patella tracking problems and treats anterior knee pain. Left untreated, a maltracking patella can lead to long-term effects such as chondromalacia. The QLok will reduce patellofemoral pain my increasing surface contact area in the patellofemoral joint…”

-infrapatellar tendinitis ( “jumper’s knee”)

Patellar tendinitis: Signs, symptoms and remedies for this … – YouTube

The Patella Tendonitis Cure – YouTube

Foot and Ankle

Foot Muscles Anatomy part 1/2

Muscles of the ankle/foot

Plantar flexion and dorsal flexion

Muscles That Move the Foot and Toes

Anatomy Of The Foot & Ankle – Everything You Need To Know – Dr. Nabil Ebraheim

*see What’s Your Achilles Heel? biblicalproof.wordpress.com
Jacob in the Bible
Who did Jacob wrestle with and how did Jacob become Israel?

Megan Sauter • 08/15/2016 biblicalarchaeology.org

Fitness

-Calf Exercises

What Is The Best Calf Building Workout? bodybuilding.com
Top 5 Calf Exercises Without Weights : Exercises to Build & Tone Muscle
https://youtu.be/YHZ8297TwUs
*others: hill running, jumping rope, cycling,stair climbing, bent-knee toe raises with resistance, etc..
Fitness: Various Feet Exercises goodnewshealthandfitness.wordpress.com

=>Muscle Strains

Causes and Symptoms of Torn Calf Muscle – YouTube

Calf Muscle – Guide on, Causes, Prevention & Rehabilitation runnerclick.com

Calf Muscle Strain – YouTube
https://www.youtube.com/watch?v=krkCzNwI1fU
“..LIVESTRONG.COM
Published on Jun 25, 2009
Healing and treating a calf strain can take time and patience. Learn how to treat sports injuries in this video on health and rehab. ..”

“20 minutes of ice” then wait another 2 hours before repeating

-Other Common Injuries

=>Shin Splints
*see Medical: What are parts of the Skeletal System? goodnewshealthandfitness.wordpress.com

What are Shin Splints? and How to Cure them – YouTube

How to Cure Shin Splints in About 5 Minutes – YouTube

Medial Tibial Stress Syndrome / MTSS / Shin Splints – YouTube

Kinesio Tape Anterior Shin Splints – YouTube

=> Ankle Sprains

Ankle Sprains (Types and Symptoms) – YouTube

=> Achilles Tendonitis

Achilles Tendonitis / Tendinopathy – Explained in 90 Seconds – YouTube

How to Heal Achilles Tendon Injuries – YouTube

=> Plantar Fasciitis

Plantar Fasciitis: FIx it Forever – YouTube

Plantar Fasciitis: The 2 Minute Fix – YouTube

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

Medical Conditions

Common Muscular Diseases by HANNAH RICE MYERS Last Updated: Aug 14, 2017 livestrong.com
“..The human body consists of approximately 640 muscles that are named, in addition to an innumerable amount of smaller muscles that are not. All of these muscles combined play an intricate role in the way your body moves and works, each with a different job. As with any part of your body, muscles can become weak or injured due to a variety of disorders or diseases…

Sprains and Strains

While similar in how the injury is obtained, the difference between sprains and strains is the area of the body affected. A sprain is a stretched or torn ligament, while a strain is is a stretched or torn muscle or tendon.

Ligaments are the tissues responsible for connecting the bones at the joint, such as an ankle or wrist. Common causes of sprains include …

Tendons connect the muscle to the bone and are affected during a strain. …. The most common symptoms include muscle spasms, difficulty moving the injured area, pain and swelling.

In both cases, treatment typically includes rest, ice, bandaging the area so it remains immobilized and pain medications that reduce swelling, such as ibuprofen. Physical therapy may later be necessary.

Myositis

Myositis is an inflammation of muscle fibers — a group of muscle diseases in which inflammation and degenerative changes occur. …

The most common diseases associated with myositis are dermatomyositis and polymyositis. While polymyositis results in muscle weakness in the muscles that are closest to the trunk of your body, dermatomyositis causes both muscle weakness and a skin rash. In both instances, the doctor typically treats with prednisone, a steroid.

Muscle Cramps

Muscle cramps are sudden and involuntary and can happen in one or more of your muscles at once. …

Muscular Dystrophy

Muscular dystrophy is not one muscular disease but a group of 30 genetic diseases that affect the muscles, causing weakness and complete loss and degeneration of the muscle. ..
..”

Restore Lost Muscle Tissues

Sarcopenia (“Muscle Loss” )

Sarcopenia: 10 Keys to Keep Your Muscle Mass Up as You Age draze.com
“..While everyone loses some muscle mass with age, it’s possible to slow or even reverse that loss with regular exercise and many other easy, natural treatments. For the elderly, maintaining muscle mass and function is vital to having functional independence. Muscle deterioration can be prevented, decreased and reversed with the following methods:

..

The best protein foods to include in your diet are the following:

Grass-fed beef
Whey protein (organic, ideally from raw goat milk)
Lentils
Wild-caught fish (salmon, mackerel, tuna, etc.)
Organic chicken
Black beans (or other beans)
Natto
Raw milk
Kefir o…

How to Prevent Sarcopenia (Age-Related Muscle Loss)

Muscle Wasting prevention and treatment | Sarcopenia … – YouTube

Restore Muscles

Ashley Black- How to Restore Muscle Activation and … – YouTube

Muscular Injuries, Muscle Pain And How Muscles Heal bodyinbalance.com

“..Your muscles however, do not actually heal with muscle tissue, but with “foreign” substances including collagen. The resulting scar tissue is weaker, less elastic, and highly prone to re-injury. Once a muscle is damaged, it can become the source of a great deal of pain…”

Restore Muscle Health

Key Nutrients that Make Your Muscles Grow – YouTube

Healing

*see Deep Thought: Why doesn’t God “heal” everybody? goodnewseverybodycom.wordpress.com

Prayer

Jesus Heals Woman with Muscular Dystrophy – Popular Christian Videos
https://www.godtube.com/watch/?v=ZK7LGNNX

Angie Healed of Muscular Dystrophy in Wisconsin – YouTube

Lifetime of Muscular Dystrophy & spinal prolapses healed – John …

Follow Us At:

#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

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!”

>

Medical: What are some important parts of the Nervous System?

Nervous System, innerbody.com

“…
Nervous
System

The nervous system consists of the brain, spinal cord, sensory organs, and all of the nerves that connect these organs with the rest of the body. Together, these organs are responsible for the control of the body and communication among its parts. The brain and spinal cord form the control center known as the central nervous system (CNS), where information is evaluated and decisions made. The sensory nerves and sense organs of the peripheral nervous system (PNS) monitor…

Nervous Tissue
The majority of the nervous system is tissue made up of two classes of cells: neurons and neuroglia….

There are 3 basic classes of neurons: afferent neurons, efferent neurons, and interneurons.

Neuroglia. Neuroglia, also known as glial cells, act as the “helper” cells of the nervous system. E..

The brain and spinal cord together form the central nervous system (CNS), where information is processed and responses originate. The brain, the seat of higher mental functions such…

Nerves
Nerves are bundles of axons in the peripheral nervous system (PNS) that act as information highways to carry signals between the brain and spinal cord and the rest of the body.

Each axon is wrapped in a connective tissue sheath called the endoneurium. Individual axons of the nerve are bundled into groups of axons called fascicles, wrapped in a sheath of connective tissue called the perineurium. Finally, many fascicles are wrapped together in another layer of connective tissue called the epineurium to form a whole nerve. The wrapping of nerves with connective tissue helps to protect the axons and to increase the speed of their communication within the body.

Afferent, Efferent, and Mixed Nerves. Some of the nerves in the body are specialized for carrying information in only one direction, similar to a one-way street. Nerves that carry information from sensory receptors to the central nervous system only are called afferent nerves. Other neurons, known as efferent nerves, carry signals only from the central nervous system to effectors such as muscles and glands. Finally, some nerves are mixed nerves that contain both afferent and efferent axons. Mixed nerves function like 2-way streets where afferent axons act as lanes heading toward the central nervous system and efferent axons act as lanes heading away from the central nervous system.

Peripheral Nervous System

Somatic Nervous System
The somatic nervous system (SNS) is a division of the PNS that includes all of the voluntary efferent neurons. The SNS is the only consciously controlled part of the PNS and is responsible for stimulating skeletal muscles in the body.

Autonomic Nervous System
The autonomic nervous system (ANS) is a division of the PNS that includes all of the involuntary efferent neurons. The ANS controls subconscious effectors such as visceral muscle tissue, cardiac muscle tissue, and glandular tissue.

There are 2 divisions of the autonomic nervous system in the body: the sympathetic and parasympathetic divisions.

Sympathetic. The sympathetic division forms the body’s “fight or flight” response to stress, danger, excitement, exercise, emotions, and embarrassment….

Parasympathetic. The parasympathetic division forms the body’s “rest and digest” response when the body is relaxed, resting, or feeding. …

Enteric Nervous System

mostly works independently of the CNS and continues to function without any outside input. For this reason, the ENS is often called the “brain of the gut” or the body’s “second brain.” The ENS is an immense system—almost as many neurons exist in the ENS as in the spinal cord….

Anatomy and Physiology of Nervous System Part Brain – YouTube

Anatomy and Physiology of Nervous System Part I Neurons


“function of nervous system parts of the nervous system structure of brain nerve cell function anatomy physiology human cell structure parts of nervous system human brain facts the human anatomy human tissue brain system diseases of nervous system neurons in the brain anatomy human human body cells physiology and anatomy neurons function function of neuron nerve cell structure neurons in brain about human body human tissues function of neurons human blood cells neuron structure and function human brain function what is a nerve cell nervous cell what are the parts of the nervous system function of nerve cell nerve cells function human anatomy physiology the human brain facts human anatomy parts the brain anatomy tissues of the human body nervous diseases part of the nervous system nerves function types of human cells..”
Notes:
Calcium signal communication in the central nervous system. ncbi.nlm.nih.gov
“…The communication of calcium signals between cells is known to be operative between neurons where these signals integrate intimately with electrical and chemical signal communication at synapses. Recently, it has become clear that glial cells also exchange calcium signals between each other in cultures and in brain slices. This communication pathway has received utmost attention since it is known that astro..”
10 Ways to Increase the Dopamine In Your Brain powerofpositivity.com
“…More specifically, exercise increases multiple neurotransmitters – serotonin and endorphins, besides dopamine, receive a boost. Here’s something else cool: the exercise needn’t not be arduous. Simply taking a stroll or climbing some stairs will achieve a good dopamine jolt…”
*increase will help decrease Parkinson symptoms
Anatomy and Physiology of Nervous System Part Spinal Cord Nerves

*notes:
Afferent (sensory “going in”) & Efferent (motor-“going out”)

12.1 Basic Structure and Function of the Nervous System opentextbc.ca/

Diagram of the Human Nervous System (Infographic) By Ross Toro, Infographics Artist | March 18, 2013 01:16pm ET livescience.com

Infographic: Drawing explains the parts of the human nervous system.
Source:LiveScience

Role of Proprioceptors

PROPRIOCEPTORS ANATOMY medicalook.com
“..are constantly determining the body’s position and the way it is moving through space. Changes in tension, sensations of stretch, and muscles responses provide information to the brain that determines whether the body is walking, sitting, standing, running, or dancing. Action potentials reach the cerebellum and transmit into this information. This information is then used to fine tune the body’s responses, such as initiate muscle contractions to enhance speed…”

Sensory Nerves and Receptors of Muscles and Tendons
Chapter 9 / Lesson 10 Transcript

Muscle Activation and Inhibition: GTOs, spindles and reciprocal inhibition
“Published on Jan 24, 2013
Methods of activation and inhibition of muscles using the GTOs and spindle receptors. Also, therapeutic use of reciprocal inhibition is presented to improve stretch therapies”


Proprioception and kinesthesia | Processing the Environment | MCAT | Khan Academy

2.4 EN: Proprioceptors

Muscle spindles: basic mechanism of these stretch sensors


“Published on Nov 7, 2011
Explaining muscle spindles reflex arc and its response to rapid strecth as a injury prevention mechanism”

What is Proprioception and Why is it Important? | Portland Chiropractor



“Published on Feb 16, 2015
Proprioception is defined as our body’s ability to know where it is in space. Training our proprioceptive pathways is a vital part of the rehab process and often left out of more traditional rehab plans.”

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

Common Medical Conditions

*see Medical: How to apply First Aid? goodnewshealthandfitness.wordpress.com

Neurological Disorders

Common Neurological Disorders nortonhealthcare.com

Common Neurological Disorders – YouTube

Brain-Head-Mind

Medical: How to get rid of that “dizziness”? goodnewshealthandfitness.wordpress.com

Health: How to deal with those headaches-migraines? goodnewshealthandfitness.wordpress.com

-Seizures-Epilepsy
*see Medical: Epileptic or Epilepsy-Causes, Prevention, and Treatment? goodnewshealthandfitness.wordpress.com

Understanding Epilepsy (Epilepsy #1) – YouTube

What to Do for Someone Having a Seizure | Epilepsy – YouTube

First Aid in Seizures – YouTube

-Concussions
*see Health: How to “deal” with concussions? goodnewshealthandfitness.wordpress.com

How to Recognize & Treat a Concussion | First Aid Training – YouTube

Health: How to treat Neurological Disorders-Ataxia, Cerebral Palsy, etc…? goodnewshealthandfitness.wordpress.com

Medical: Cerebral Palsy types-Spastic Diplegia, etc… goodnewshealthandfitness.wordpress.com

Cancer type: How to fight a Brain Tumor ? goodnewshealthandfitness.wordpress.com

Diseases

Neurological Diseases – YouTube

Health: How to reverse memory loss? goodnewshealthandfitness.wordpress.com

*see Medical: What to do with a severe nerve damage? goodnewshealthandfitness.wordpress.com

Foot

Peripheral Neuropathy Relief in the Feet & Legs – Ask … – YouTube

Diabetic Foot Strengthening Exercises – YouTube
https://www.youtube.com/watch?v=J4vp4eQSaOE
*see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com

Best Exercises for your Feet. Foot Strength and Stretch … – YouTube

*see Fitness: Various Feet Exercises

Exercises

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

Muscle stretch reflex khanacademy.org

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

Reciprocal and Autogenic Inhibition

Muscle Activation and Inhibition: GTOs, spindles and reciprocal inhibition

Terms:

Pectoralis minor healthline.com
“.. is a thin, flat muscle found immediately underneath the pectoralis major. This is the smaller of the two pectoral muscles, or muscles of the chest…”
doorway stretch
Contract (opposite muscle)->
rhomboid major muscle healthline.com
“… is located in the back region and helps keep the scapula, or shoulder blade, attached to the ribcage. It also rotates the scapula and retracts it towards the spinal column. ..”

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

Medical: What are parts of the Skeletal System?

ACE Chapter 1 Skeletal System Flashcards | Quizlet
https://quizlet.com/67717601/ace-chapter-1-skeletal-system-flash-cards/

Skeletal System Structures and Functions – YouTube
Video for skeletal system function and structure▶ 8:42

https://www.livescience.com/22537-skeletal-system.html

THE SKELETAL SYSTEM human anatomy

http://www.innerbody.com/image/skelfov.html

1. Axial Skeleton
2. Appendicular Skeleton

http://academic.pgcc.edu/~mhubley/a&p/205/notes/notes7.pdf

How to Learn the Human Bones | Tips to Memorize the Skeletal Bones

Bones Song

Bone Names Have Meaning – Part 1 – Get Started

http://www.my-ap.us/bonetypes

https://phuphumucl.files.wordpress.com/2017/08/survival-guide-for-anatomy.pdf

http://www.ivyroses.com/HumanBody/Skeletal/Bone-Types.php

Major Bones of the Body

Terminology

Medical Definition of Lateral medicinenet.com
“…1. In anatomy, the side of the body or a body part that is farther from the middle or center of the body. Typically, lateral refers to the outer side of the body part, but it is also used to refer to the side of a body part. For example, when referring to the knee, lateral refers to the side of the knee farthest from the opposite knee. The opposite of lateral is medial.
2. In radiology, slang for a lateral X-ray…”

Medical Definition of Scapula medicinenet.com
“…Scapula: The shoulder blade (or “wingbone”), the familiar flat triangular bone at the back of the shoulder.

The word “scapula” (with the accent on the first syllable) is Latin. The Romans always employed the plural “scapulae”, the shoulder blades. Because the shoulder blade resembles the blade of a trowel (a small shovel), the word “scapula” is thought to have come from the Greek “skaptein” meaning “to dig.”

The term “subscapular” means under (sub) the scapula. The subscapularis muscle originates beneath the scapula. This muscle moves the arm by turning it inward (internal rotation). The subscapularis muscle tendon is part of the rotator cuff…’

Axis medical-dictionary.thefreedictionary.com

Fundamental Movements (From Anatomical Position) cram.com

MOVEMENTS

Types of Joints

Types of Joints
(between bones in the human body) ivyroses.com

Different types of joints enable the bones forming the joints to move relative to each other in different ways and to different extents, i.e. from freely moveable to hardly any movement at all.

The types of joints in the human body can be classified according to either

the structure of the joint (how the bones are attached together) or
the function of the joint (described in terms of the extent of possible movement of the bones forming the joint).

There is, of cours….”

1. Structural Classes of Joint

a. fibrous
b. cartilaginous

c. Synovial

Joint Movements ivyroses.com

This page lists with short definitions the types of movements at synovial joints.

Joint movements of this type are also known as anatomical movements. For more detailed information about a specific movement click the the name of the joint movement in the tables below (pink links in bold).
Angular Movements

Angular movements invo…”
9.5 Types of Body Movements opentextbc.ca
“…Overall, each type of synovial joint is necessary to provide the body with its great flexibility and mobility. There are many types of movement that can occur at synovial joints (Table 1). Movement types are generally paired, with one being the opposite of the other. Body movements are always described in relation to the anatomical position of the body: upright stance, with upper limbs to the side of body and palms facing forward. Refer to Figure 1 as you go through this section…”

(1) Planes of Movement
“Sagittal Plane

The Sagittal plane passes through the body front to back, so dividing it into left and right. Movements in this plane are the up and down movements of flexion and extension
Frontal Plane

The frontal plane divides the body into front and back. Movements in this plane are sideways movements, called abduction and adduction
Transverse Plane

This plane divides the body into top and bottom. Movements in this plane are rotational in nature, such as internal and external rotation, pronation and supination
Anatomical Position..”

(2) 4 General Groups of movements that occur in the synovial joints throughout thebody: gliding, angular, circumduction, and rotation
(3) 4 Angualar Movements for Synovial Joints: flexion, extensin, abduction, and adduction

Anatomical Terms of

Describing Skeletal Muscles: A Review of Muscle Attachments And Actions visiblebody.com
“…
Flexion and extension. Flexion and extension are usually movements forward and backward from the body, such as nodding the head…

Abduction and adduction.

Abduction and adduction are usually side-to-side movements, such as moving the arm laterally when doing jumping jacks.

Pronation and supination.

Describing the rotation of the forearm back and forth requires special terms. Spread your fingers out and look at the palms of your hands and the fingers and then rotate your palms to look at your nails. Now look at your palms again. That’s forearm supination and pronation….

Elevation and depression.

Elevation and depression are up-and-down movements, such as chewing or shrugging your shoulders. When you move the mandible down to open the mouth, that’s mandible depression. Move the mandible back up, that’s mandible elevation…

Protraction and retraction.

By moving your jaw back and forth in a jutting motion, you are protracting and retracting your mandible.
….
Inversion and eversion.

You invert your foot when you turn it inward to see what is stuck under your shoe. You evert your foot to put the sole of your shoe back on the floor.

…Dorsiflexion and plantar flexion.

You dorsiflex your feet to walk on your heels, and plantar flex them to tiptoe….

Fundamental Movements

Fundamental Movements (From Anatomical Position) at American … studyblue.com

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

Exercises

The Wolff’s Law On Bone Transformation And Remodeling, Part I .naturalheightgrowth.com
“..Bone is anisotropic (it has different strength and stiffness depending on the direction of the load). Bone will grow, build, adapt, transform, and remodel due to enormous stress or force. The larger the forces the shin bone sustains, the greater the osteoblast response.

For example, by sitting with 30 lb ankle weight on each leg, the ankle weight and the earth’s gravitational pull will cause your shin bone to remodel. Thus, by eating nutritional foods and taking supplements daily, your shin bone mass density begins to thicken and lengthen due to the downward force exerted by the weights & gravity…’

  • Wolff’s Law – Definition in Physical Therapy
    This is How Your Bones Heal
    By Brett Sears, PT | Reviewed by a board-certified physician
    Updated June 27, 2017 .verywell.com
    “…Definition:

    Wolff’s Law states that bone grows and remodels in response to the forces that are placed upon it. After injury to bone, placing specific stress in specific directions to the bone can help it remodel and become normal healthy bone again. Your physical therapist should understand Wolff’s law to help guide your rehabilitation after a fracture or broken bone.
    How Does Wolff’s Law Apply to Physical Therapy

    Wolff’s Law applies to physical therapy in the treatment of osteoporosis and after a fracture.

    If you have osteoporosis, your bones may be brittle and weak. This can lead to pathologic fracture, most commonly in the spine or hip. Weight-bearing and strength exercises are usually recommended as a non-medicinal treatment for osteoporosis.

    If you have suffered a fracture, bone healing occurs while you have been immobilized with a cast or splint. After immobilization, gentle range of motion and stress can help improve the overall strength of your bone. This can help ensure that your bone is able to tolerate the loads and stresses that you may encounter during normal functional activities…

    Your PT can help guide you by prescribing the right exercises for you to do that will add a gradual and progressive stress to your injured bone.

    For example, after an ankle fracture, your doctor may order that you remain non-weight bearing for a few weeks immediately after the injury. During this time, there may be some benefit of early mobilization for your ankle. Your physical therapist can prescribe safe exercises that you can do that will place gentle stress through your bone while helping you maintain mobility….”

    Exercises to build Bone and Muscle Strength

    Bone Remodeling (Wolff’s Law), Muscle & Nerve Conditioning, Training for Stronger Harder Strikes

    How to Grow Your Bones

    Exercise for Your Bone Health niams.nih.gov
    “..The Best Bone Building Exercise

    The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones…”

    Common Injuries

    Itis Schmitis – Tendinitis, bursitis, periostitis, fasciitis and other painful … sportsdoctor.com
    “… Periostitis

    Periostitis is an inflammation of the sufface of the bone. It is most commonly felt along the inside of the leg along the shin bone and is one diagnosis of the condition called shinsplints. The pain is sometimes accompanied by swelling, redness and nodules. If you feel tenderness when touching a specific point on your shin or when tapping along the length of the bone, you may have a stress fracture instead…

    ..Fasciitis

    Fasciitis is an inflammation of the muscle fasciae, sheets of fibrous tissue that enclose muscle and muscle groups. One of the most common types is plantar fasciitis, an inflammation of the fascia on the bottom of the foot. It can cause a knifelike pain in the bottom of the foot at every step…

    How Are Tendonitis and Bursitis Different? By Jonathan Cluett, MD, a board-certified physician Updated October 30, 2017 verywell.com
    Two Individual Conditions With Shared Characteristics
    “..Comparing Tendinitis and Bursitis

    Broadly speaking, tendinitis and bursitis are differentiated by the types of tissue affected:

    Tendinitis refers to inflammation of the tendon, the rope-like, fibrous tissue that connects muscle to bone. When a muscle flexes or relaxes, the tendon acts like a winch and causes the bone to move. Tendons can be small, like those found in the hands and feet, or large, like the Achilles tendon.

    Bursitis is the inflammation of the fluid-filled sac, called the bursa, which acts as a cushion between bones and the tendons or muscles surrounding the bone. The bursa greatly reduces the friction as these structures regularly rub against each other. The major bursae are located adjacent to the tendons of the large joints, such as those in the shoulders, elbows, hips, and knees…”

    Ligament Sprains

    Ligaments – What Are Ligaments – Functions Of Ligaments – YouTube

    -Lower Body

    =>Knee

    Knee Ligament Sprain – YouTube

    ACL injury compilation – YouTube

    ACL Tear (Sports Injury) – YouTube

    ACL Surgery – 3D Reconstruction – YouTube
    https://www.youtube.com/watch?v=Xsq0sQp6DwU
    *see What is an ACL, PCL, and their functions? | Sports Knee Therapy sportskneetherapy.com
    Knee Injury emedicinehealth.com
    -> Muscle Tendon Injuries, MCL and LCL Injuries, ACL Injuries, and Meniscus Tears emedicinehealth.com
    “..The stability of the knee joint is maintained by four ligaments, thick bands of tissue that stabilize the joint. The medial collateral ligament (MCL) and lateral collateral ligament (LCL) are on the sides of the knee and prevent the joint from sliding sideways. The anterior cruciate ligament (ACL) and posterior ..”

    =>Foot Area

    ~Ankle Sprains

    Three Types of Ankle Sprains: Degrees of Severity Can Vary By BetterBraces Editor betterbraces.com
    “..There are two different types of an ankle sprain.

    The inversion ankle sprain is the most common type of sprain and occurs when the foot falls inward and stretches the outer ligaments too far. Pain occurs on the outside of the ankle and not on the inside of the ankle.
    The eversion ankle sprain occurs when the foot is twisted outwards and the inner ligament is stretched too far. Pain will occur on the inside, and not the outside, of the ankle.
    ..”


    5 Home Remedies for a Sprained Ankle
    By Game Ready | Dec 07, 2016 | blog.gameready.com

    “… Apply a static or elastic compression bandage to limit swelling

    Elevation – Reduce the flow of blood and other fluids by elevating the ankle above the heart

    It might seem simple, but RICE therapy is truly effective. Start it as soon as possible after the ankle sprain occurs in order to control the body’s natural inflammatory response….

    Ankle Sprain – Treatment Overview
    “… Ice. For the first 48 to 72 hours or until swelling goes down, apply an ice pack for 10 to 20 minutes every 1 to 2 hours during the day. After 48 hours, you can continue with ice or try contrast baths. There is not good scientific evidence that ice or contrast baths help, but they are often used…

    Different Types Of Ankle Sprain Physiotherapy Treatment at … – YouTube

    ~ Achilles Tendonitis

    Top 3 Exercises for Achilles Tendonitis-Selected by … – YouTube

    Achilles Tendon/Heel Pain: How to treat (PhysicalTherapy) – YouTube

    ~ Plantar Fasciitis
    *see Calcaneus (Heel Bone) Fractures orthoinfo.aaos.org
    “..Anatomy

    The bones of the feet are commonly divided into three parts: the hindfoot, midfoot, and forefoot. Seven bones — called tarsals — make up the hindfoot and midfoot. The calcaneus (heel bone) is the largest of the tarsal bones in the foot. It lies at the back of the foot (hindfoot) below the three bones that make up the ankle joint. These three bones are the:

    Tibia — shinbone
    Fibula—smaller bone in the lower leg
    Talus—small foot bone that works as a hinge between the tibia and the fibula

    Together, the calcaneus and the talus form the subtalar joint. The subtalar joint allows side-to-side movement of the hindfoot and is especially important for balance on uneven surfaces…”

    Plantar Fasciitis Diagnosis & Treatment – YouTube

    The Instant Cure for Plantar Fasciitis! – YouTube

    Cartilage Damage

    Cartilage Damage: Causes, Diagnosis, and Treatments Last updated Thu 9 June 2016 By Christian Nordqvist Reviewed by William Morrison, MD medicalnewstoday.com
    “..

    Cartilage is a connective tissue found in many parts of the body. Although it is a tough and flexible material, it is relatively easy to damage.

    This fine, rubbery tissue acts as a cushion between the bones of joints. People with cartilage damage commonly experience joint pain, stiffness, and inflammation (swelling). ..”

    The Good Doctor – How to Avoid Cartilage Damage – YouTube

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

    Bone Fractures
    *see Medical: How to apply First Aid? goodnewshealthandfitness.wordpress.com

    Different types of Fractures – A Simple Classification of Fractures
    By Dr Arun Pal Singh boneandspine.com
    “..For this discussion we would stick to the basic and general classification of the fractures of long bones. We have already discussed closed and open fractures. That is one type of classification according to absence or presence of wounds that communicate with fracture.

    Fractures are also classified according to the pattern in which bone breaks. Let us take them one by one..”

    What Is The Difference Between An Open Fracture And A Closed …

    Fractures, Types And Mechanisms – Everything You Need … – YouTube
    https://www.youtube.com/watch?v=tXFFaMdNNJk
    “..Educational video describing fracture types and the mechanisms of injury. There are many types of fractures, however, the main types are described as either displaced, non-displaced, open and closed. Displaced and non-displaced fractures refer to the way the bone breaks. A very small crack in the bone is often referred to as a “hairline” fracture. This is an incomplete fracture usually resulting from a minor injury that does not go all the way through the bone. A greenstick fracture is an incomplete fracture in which the bone is bent. This fracture type is most often found in children. A transverse fracture is a simple fracture that is complete. It occurs due to the tension of the bone. Oblique fracture occurs due to a compression fracture. It is slight obliquity of the fracture. Bending fracture pattern It is part transverse and part oblique. It occurs due to bending force. Butterfly fracture pattern It occurs due to bending force and axial loading. Spiral fracture occurs due to torsion force. Comminuted fracture occurs due to high energy force. A fracture can be either closed or open. Fractures than penetrate the skin are open. Fractures that do not penetrate the skin are closed…”

    -Causes

    Bone Fracture (Broken Bone) (cont.) emedicinehealth.com
    “…When outside forces such as a direct blows or falls are applied to bone it has the potential to fail. Fractures occur when bone cannot withstand those outside forces. Fracture, break, or crack all mean the same thing. One term does not imply a more or less severe injury. The integrity of the bone has been damaged, causing the bone structure to fail, which results in a fracture or broken bone.

    Broken bones are painful for a variety of reasons:..

    Fractures can occur because of direct blows, twisting injuries, or falls. The type of forces or trauma applied to the bone determine what type of injury that occurs. Some fractures occur without any obvious trauma due to osteoporosis, defined as the loss of bone mass or a congenital bone cyst that has been present since birth, which causes a weak area in the bone…”

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

    What is the most common cause of bone fractures among older adults? sharecare.com
    “..Falls are the leading cause for emergency room (ER) visits and overnight hospital stays for adults 65 and older. According to the Centers for Disease Control and Prevention (CDC), unintentional falls are the most common cause of bone fractures among older adults, which can affect the hips, arms, legs, hands, pelvis and spine. Additionally, falls can result in severe bruising and head trauma, including traumatic brain injuries with long- and short-term consequences. ..”

    *see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com

    Bone Fracture – Types, Fracture Repair and Osteomyelitis – YouTube

    First Aid for Broken Bones – YouTube

    Healing Process of Bone Fracture – YouTube

    Better Bones-How to speed fracture healing betterbones.com

    “..Physiology of fracture healing

    Fracture healing involves complex processes of cell and tissue proliferation and differentiation. Many players are involved, including growth factors, inflammatory cytokines, antioxidants, bone breakdown (osteoclast) and bone-building (osteoblast) cells, hormones, amino acids, and uncounted nutrients.

    Fracture healing can be divided into three phases.

    The inflammation phase is the first stage of healing. Immediately upon fracture, a blood clot forms, allowing the influx of inflammatory, clean-up cells to the wound area. ..

    The second, reparative stage begins about two weeks after the fracture occurs….

    The final step of fracture repair is known as the remodeling phase…..

    5 nutritional steps to accelerate fracture healing

    People who have had a fracture aren’t often told that they can do anything to make their bones heal faster — at most, they’re told to limit the use of the injured bone or limb (not easy to do if the fracture is in your spine!). But there are a number of methods you can employ to reduce your healing time:

    1. Provide the body with adequate energy

    Fracture healing requires more energy than you might expect. Thus, it’s appropriate to increase your caloric intake to promote healing…
    <p.
    2. Check your protein intake

    Bone can be imagined as being somewhat like a sponge made of living protein upon which mineral crystals are embedded…..In addition, protein supplementation increases growth factors like insulin-like growth factor-1 (IGF-1), a polypeptide that exerts a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal…

    3. Increase anti-inflammatory nutrients

    Antioxidants repair oxidative damage. When a bone fracture occurs, a remarkable yield of free radicals is generated by the damaged tissues. In particular, this damage occurs as the tightly bound collagen strands running through the mineral phase of bone are forcefully broken. …. In such cases, antioxidants — including vitamins E and C, lycopene, and alpha-lipoic acid — have been suggested to be beneficial in suppressing the destructive effect of oxidant free radicals on whole body systems and improving fracture healing in animal models and cultured human cell lines.

    Inflammation is an essential component of the healing process in bone…Vitamin C, bioflavonoids and flavonols such as quercitin and proanthrocydins, and omega-3 fatty acids naturally soothe the inflammatory process and speed healing…

    4. Boost your mineral intake

    By weight, bone is roughly 70% minerals (calcium, phosphorus, magnesium, silicon, zinc, etc.) and fracture healing requires available minerals. Most of us under-consume minerals on an everyday basis, so drawing minerals to the healing site can often involve a process of “stealing from Peter to pay Paul.” (See our 20 key bone nutrients for details on average mineral intake.)

    Specific key minerals for fracture healing include the following:

    …. Early research suggested that fractures can heal normally independent of dietary calcium and indeed it has been found that during the first few weeks of healing, calcium is drawn from the skeleton for fracture healing. After that, the diet provides the calcium necessary for fracture repair. Calcium adequacy at the RDA level is important, but unusually high intakes do not appear to speed fracture healing. As calcium absorption is dependent on vitamin D, these nutrients work synergistically. Human studies, in fact, suggest that for best fracture healing both calcium and vitamin D should be obtained in optimum daily levels. Most of us consume plenty of phosphorus and often too much if the diet is high in processed foods and colas. However, the elderly, dieters, and those on low protein diets often do not consume enough phosphorus to meet the needs of new bone formation….

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

    5. Enhance vitamin intake

    …vitamins are the catalysts for many biochemical reactions and are equally important. In fracture healing, we can clearly identify the vital roles of several vitamins including vitamin C, vitamin D, and vitamin K as well as the energy-producing B vitamins, which should all be taken in therapeutic doses:…

    Natural Healing | How to Heal Broken Bones Fast and Naturally | Bone Fracture Treatment

    The 3 PHASES OF HEALING
    energy
    solomonsseal.net
    EVERY MUSCULAR-SKELETAL INJURY goes through 3 stages of healing. For purposes of clarity, these stages are INFLAMMATION, REPAIR and REMODELING.

    STAGE 2: REPAIR

    In the second wound healing stage, called repair or proliferation, the wound begins to be rebuilt with new, healthy granulation tissue. For the granulation tissue to be formed, the blood vessels must receive a sufficient supply of nutrients and oxygen. ..

    STAGE 3: REMODELING

    Remodeling, also known as Maturation, is the last stage of the wound healing process. It occurs after the wound has closed up and can take as long as two years…”

    Tips for Healing Broken Bones Naturally

    *getting natural sunlight helps build bones..

    The Healing Benefits of Sunlight and Vitamin D Wednesday, March 26, 2008 by: Teya Skae naturalnews.com
    “.. our bodies need natural sunlight to synthesize adequate amounts of vitamin D in order to keep our bones strong and healthy, as well as support the immune system.

    What is Vitamin D?

    Vitamin D, in the form of calciferol (vitamin D3) is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different function….”

    Joints

    How to Get Natural Carpal Tunnel Relief in 24 Hours draxe.com
    “..This is due to how many adults use their hands for many hours typing, reading, driving, writing or doing other types of labor. Surveys show that carpal tunnel symptoms develop in about 4 percent of the general population. This makes it one of the most common neuropathies (nerve related disorders) of the hands. (1) ..”
    *see Fitness & Health: Tips for Sedentary Occupations or Lifestyle Overall goodnewshealthandfitness.wordpress.com

    -Treatment

    Carpal Tunnel Exercises using Stress Ball – YouTube

    => Healing
    *see Stories of healing? goodnewseverybodycom.wordpress.com

    Someone with #carpaltunnel was #healed goodnewseverybodycom

    ‘.. Someone with #carpaltunnel was #healed ( #pain no longer exists the last couple of nights “when going to bed” ) by #God in #jesusname during a recent #ministryteaching ( #acts3 in the #bookofacts #newtestament #bible was read out loud prior ) led by #paulrapley @paulrapleyministries ) on operating on the #spiritualgifts (#1corinthians13 ) in #morrismn . #praisetheLord 🙌🏼 Got any #healingstories ? https://goodnewseverybodycom.wordpress.com/2009/06/07/stories-of-healing/ God can use you 👉🏼to be a “vessel “ for #healing for that someone (#crippled #lame #blind etc… ) and an answer to #prayer 🙏..”

    From Pain to No Pain: God Healed My Wrist notaloneministries.com
    “..But then I started to think about the recent doctor appointments and how after each one God began to speak new things into my life. He began to give me a new heart and compassion for the homeless men and women that I had driven past for years and ignored. He lit a fire inside of me to share His love with them which is exactly what I started doing! I then began to picture the faces of the individuals that God had brought me to after each doctor appointment these last few weeks… and I began to cry. I was so thankful that my silly wrists had created opportunities for me to spread the love of Jesus to people I wouldn’t have otherwise met!

    Besides, I knew the end result was healing so if enduring this silly wrist pain in the meantime was part of the journey God has taken me on as He leads me into His call and plan for my life it was SO worth it!

    As I approached the hospital I could feel the Holy Spirit stirring in me more and more. The closer I got the more I knew I was SUPPOSED to be at that office. Walking in I was smiling at everyone, making eye contact, saying “good morning” – I didn’t want to “miss” anyone in case God had sent me there to minister to them…”

    Healing prayer for carpal tunnel syndrome and pain in wrist or hand …

    Instantly Healed of Carpal Tunnel Pain – Bethel Church May 21, 2015 bethel.com
    “..We received this testimony from an attendee of our 2015 Healing School.

    One night after the Healing School, a man was tired from the long day and all he wanted to do was get home. But, he felt prompted to stop at a local grocery store. While inside, he noticed a woman whose hand was shaking. As he was waiting to check out, she came up behind him in line with her hand still waving around. “Are you in pain?” he asked. She said she was in a lot of pain because of carpal tunnel. “I just came from a healing conference! Would you like me to pray for you?” he asked. She couldn’t get her hand out to him fast enough she was in so much pain. After a short prayer, the pain was completely gone! The lady was amazed! She was thankful for the chance encounter. The man explained he’d been sent into the store to meet her and pray for her – it was no chance encounter, it was a divine appointment. She walked away healed and feeling known by God!
    ..”

    Follow Us At:

    #healthfitnesslifeguy
    https://www.instagram.com/healthfitnesslifeguy/

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

    “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!”