Medical: How to deal with hives, rashes, etc…?

CAUSES

Causes of Hives, home-remedies-for-you.com
“…

Hives are a common skin condition and rarely require serious medical intervention. Hives have a tendency to resolve on their own, but cause discomfort and pain during an attack. In very rare cases, hives may lead to a marked drop in blood pressure and shock. This is referred to as ‘anaphylactic shock’ and requires immediate medical treatment. Hives are generally caused by an allergic reaction to certain foods, medication or insect bites. There are also some cases of hives where no specific cause is determined. In such situations, changes to diet and lifestyle may help in preventing the condition. Contrary to popular belief, hives are not caused by stress or anxiety.

Hives occur when the mast cells in the skin release histamine and other chemicals into the bloodstream. Histamine is responsible for causing the blood vessels in the skin to leak and swell up. This results in the red, raised welts that are symptomatic of an attack of hives.Causes of hives include:

Hereditary factors that predispose a person to allergies and hives
Allergies to medications
Allergies to insect bites and stings
Food allergies (milk, eggs, nuts, and shellfish)
Extreme weather conditions
Excessive perspiration
Irregular functioning of the thyroid
Metabolic diseases
Autoimmune diseases such as Lupus
Leukemia
Liver or kidney disease
Chronic infections such as Urinary tract infections or sinusitis
Skin allergies to latex, animal dander or pollen…

TREATMENT

Natural home remedies: Hives
“…Reduce stress to help hives

‘ Stress can cause hives or make them worse. If your tension needs taming, master a nerve-calming technique such as meditation, yoga or progressive relaxation.

‘ Brew up a cup of chamomile, valerian or catnip tea. All of these herbs have a sedative effect that may soothe your stress’and therefore your hives. To make the tea, stir one teaspoon of the dried herb into one cup of boiling water, steep 10 minutes, strain out the plant parts, and drink the tea…”

Home Remedies for Hives top10homeremedies.com
“..Also, hives can occur when you get too hot while spending time outside on a summer day, are exposed to ice cold water, or as a result of stress. Moreover, many cases of hives are idiopathic, meaning that there is no known cause for the condition….

Here are the top 10 home remedies for hives.

1. Cold Compress

Most skin allergy specialists suggest cold compresses as the best topical natural remedy for hives. Cold temperature helps shrink the blood vessels and block further release of histamine. This in turn alleviates swelling, inflammation and itching.

Wrap some ice cubes in a cloth. Place it over the affected skin for 10 minutes at a time, three or four times a day.
You can also take a cool bath or shower as needed to calm skin inflamed by hives….

3. Apple Cider Vinegar

Apple cider vinegar is another good remedy for hives. Its antihistamine properties will help relieve inflammation quickly and regulate the body’s immune system response. It also plays a key role in restoring your overall skin health….

6. Aloe Vera

Aloe vera gel is another natural remedy for hives. It contains anti-inflammatory and antimicrobial properties that help reduce redness, inflammation and itching when applied topically. Also, when taken internally, it stimulates immunity and helps eliminate inflammatory toxins…”

Natural Remedies For Hives Itchy Skin | Home Treatment For Hives Allergy In Children & Adult

Foods

6 Food Allergies Treatments and Natural Remedies draxe.com
“..

5. Use These Supplements

Digestive Enzymes — Digestive enzymes aid the digestive system in fully breaking down food particles, and it’s a vital food allergy remedy. The incomplete digestion of food proteins may be linked to food allergies and can cause gastrointestinal symptoms. (22)

Probiotics — Good bacteria can help the immune system deal with food more favorably. A 2001 study published in the Journal of Allergy and Clinical Immunology found that differences in neonatal gut microbiota precede the development of atopy, suggesting a role for commensal intestinal bacteria in the preventing of allergies. This research had lead to the hypothesis that probiotics may promote oral tolerance. To boost the good bacteria in your gut, take 50 billion organisms daily. (23)..”

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

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Health: Tips to “fight” Inflammation

CAUSES

6 Surprising Causes Of Inflammation—And What You Can Do About It By Sarah Klein May 14, 2015 prevention.com
“..

The last time you were bitten by a mosquito or stubbed your toe, you likely noticed some redness and swelling, plus maybe a little heat and itchiness. Those are all classic signs of inflammation, a part of your body’s natural response to infections and injuries. Thankfully, acute inflammation like this usually only lasts a few hours or a couple days…

But there are some lesser-known contributors to chronic inflammation, too—and you can do something about them. Below, 6 surprising causes, and how to reverse the effects.

1. Your extra pounds..

4. Your gut bacteria
A whopping 70% of your immune cells reside in your intestines, ..

5. Your evening nightcap
As alcohol is broken down inside your body, it produces toxic by-products that promote inflammation, according to the National Institute on Alcohol Abuse and Alcoholism. …

What Causes Inflammation In The Body – YouTube

Leading Causes of Inflammation and Digestive Health Issues – YouTube
https://www.youtube.com/watch?v=44XRiB6LYEo
BetterDigestion.org
“..Published on Feb 21, 2014

We often hear how crucial omega is to our health, it is essential to comprehend that OMEGA 3 is vital for boosting wellness and lowering inflammation. Several folks do not know that Omega 6, usually discovered in food preparation oils is superior in linoleic acid and actually adds to persistent inflammation and wellness problems. The excellent proportion of Omega 6 to Omega 3 is 1:1, unfortunately, the ordinary person consumes a diet with a provision of 20:1.

Refined foods, basic carbs and sweets additionally contribute to inflammation in the physical body, mainly with quickly enhancing blood sugar levels, which boosts blood insulin degrees – which increases the inflammatory feedback throughout the physical body.

Various other Reasons for Inflammation

Along with a bad diet regimen, various other environmental factors, like bodily and emotional anxiety and exposure to poisons, chemicals and chemicals in meals contribute to chronic inflammation. Stress, whether bodily or psychological, lead to a boost in release of the bodily hormone cortisol. Improved cortisol degrees are linked with increased insulin levels, reduced metabolic rate, enhanced weight gain, and enhanced acidity in the blood.

Chemicals, toxins, and pesticides discovered in the foods we consume, the air we breath, and in the processed products found worldwide around us likewise add to persistent inflammation. Direct exposure to chemicals in cleaning products, pesticides on vegetables and fruits, bodily hormones in meats, and heavy metals in water – also in reduced amounts – add to persistent inflammation and wellness concerns.

Anti Inflammation Diet regimen Foods

While it could appear that we are combating a losing battle versus the contributors to inflammation, there are many steps you can require to decrease the inflammation in your physical body. The most crucial step is to pay very close attention to your diet plan. The food you eat had a direct and prompt effect on the levels of inflammation in your physical body. Of specific importance is the Glycemic Index of the foods you eat; meals with a higher glycemic index (think sweet, white, refined meals) right away improve your blood sugar levels and should be stayed away from. Replace these junk foods with entire grains, sweet potatoes, steel cut oats and fresh, organic fruits and vegetables.

Furthermore, improve the amount of Omega-3 fatty acids in your diet plan. This can be done by consuming wild, cold water fish, chia seeds, avocados, and cold-press extra-virgin olive oil. In addition, want to nutritional supplement with an anti – inflamed fish oil or krill oil supplement rich in EPA and DHA, crucial components of Omega 3.
..”

PREVENTION

10 Top Foods That Prevent Inflammation in Your Body bodyecology.com
“..Foods That Fight Inflammation the Natural Way

You can help your body fight inflammation by reducing stress, eliminating sugar and processed foods, and getting enough sunshine. Diet is a key part of your inflammation-fighting plan, and some foods have amazing anti-inflammatory properties.

Here are 10 excellent inflammation-fighting foods and ways to incorporate them into your lifestyle:1
1.Fermented foods and liquids like Dong Quai, InnergyBiotic, Passion Fruit
..”

How to Naturally Reduce Inflammation – YouTube

“Published on Jun 8, 2015

Dr. Michael Roizen explains what inflammation is, what causes it and the problems that can follow with prolonged inflammation. He also gives us some tips to reduce inflammation in our body and reduce the health risks associated with inflammation.
http://www.ihealthtube.com http://www.facebook.com/ihealthtube

How to Reduce Inflammation, Stress, and Increase Strength – YouTube

Treatment

10 Keys to Relieve Pain and Inflammation

20 Powerful Natural Remedies for Healing and Eliminating Inflammation and Pain BY DR. MARK WILEY .consciouslifestylemag.com

“…
8. Fish Oil / Omega-3 Fatty Acids

The omega-3 fatty acids found in abundance in fish oil derived from cod, trout, herring, salmon and other coldwater fish are proven natural remedies to reduce inflammation. Research from Cardiff University in Great Britain found that cod liver oil not only relieves pain, but also stops and even reverses the damage caused by osteoarthritis and rheumatoid arthritis. Omega-3s help morning stiffness, regenerate joint tissue and have been shown to also aid in autoimmune disease like RA, lupus and psoriasis.
..”

Foods

Top 15 Anti-Inflammatory Foods draxe.com
“..By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived. Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet…

1. Green Leafy Vegetables

The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.

Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.

7. Pineapple

Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple. After being used for years as part of an anti-inflammatory foods protocol, bromelain is observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation. (11)
..

14. Turmeric

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet. (21)
…”

Dozier on eating healthy 03/23/18 | 04:07 mlb.com

Brian Dozier talks about his healthy eating habits with Scott Braun and Dan Plesac as MLB Tonight heads to Twins Spring Training

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

Health: How to deal with “acid reflux”

CAUSES

What Kind Of Foods Cause Acid Reflux? – YouTube

Prevent

5 Foods To Avoid For Acid Reflux – YouTube

The 7 WORST Foods To Eat At Night

Treatment

6 Home Remedies for Acid Reflux Dr. Group by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on May 7, 2010, Last Updated on February 12, 2016 globalhealingcenter.com
“..1. Balance Your Hydrochloric Acid Levels

Increasing natural production of hydrochloric acid in the stomach is the first step to preventing acid reflux. Replace cheap table salt with high-quality sea salt…

I also recommend taking a plant derived Betaine HCL supplement before meals.[3] This is extremely effective at preventing acid reflux.
2. Change Your Diet

Processed foods and sugars are almost a guaranteed way to exacerbate acid reflux and create a bacterial imbalance in the stomach and intestinal tract. ..

3. Take a Digestive Enzyme Supplement

Enzymes are found in abundance in raw food, but the act of cooking food over 116° Fahrenheit destroys the health-promoting enzymes. …

4. Raw Organic Apple Cider Vinegar

I recommend taking one tablespoon of raw organic apple cider vinegar mixed in about 4 ounces of purified water before each meal. ..

5. Take Organic Baking Soda

Bicarbonate is a wonder product. Mix a spoonful in a glass of water, stir, and drink before it stops fizzing.[4]..

6. Take Organic Aloe Vera

Aloe vera is commonly used to calm an upset stomach, diarrhea, and redness associated with bowel diseases such as ulcerative colitis.[..”

How to Naturally Treat Acid Reflux – YouTube

Nov 4, 2014 – Uploaded by Dr. Josh Axe

Thoughts, suggestions, stories, etc..?

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

Fitness & Health: Tips for Sedentary Occupations or Lifestyle Overall

sed-en-tar-y dictionary.com
“… [sed-n-ter-ee] adjective 1. characterized by or requiring a sitting posture: ..”

What Jobs Have the Most Sedentary Lifestyle? by Stephen Bush work.chron.com
“..If you are looking for a job that involves a moderate amount of physical activity, you might be surprised to learn that 80 percent of contemporary jobs are sedentary or involve only light activity. As a striking testament to changing work trends during the last 50 years, the total of jobs involving at least moderate physical activity has dipped from 50 percent in 1960 to 20 percent today. This is a practical problem for many workers, because too much sitting can lead to health problems..”

What Is A Sedentary Occupation? – YouTube

Problems

Consequences of Office Chair Sitting(3): Tight Hamstrings, Iliopsoas Trigger Points, Erector Spinae Muscle Fatigue. easyvigour.net.nz
“..When you sit in a standard chair, some important postural control muscles are inactivated, while others are being asked to work overtime. This article discusses the link between lower back pain and the following muscle problems:- ..”

-Computer Usage

Workplace myth? October 1, 2011 Lauretta Claussen safetyandhealthmagazine.com
Carpal tunnel syndrome from computer use unlikely, experts claim
“..Repetitive manual work tasks requiring a forceful grip and use of vibrating tools can damage the median nerve in the arm, contributing to CTS. However, that same study also found keyboard work did not raise the risk of CTS. ..”

-Smart Phone Usage

Can Smartphone Use Bring on Carpal Tunnel Syndrome? By Alan Mozes
HealthDay Reporter FRIDAY, June 23, 2017 (HealthDay News) consumer.healthday.com
Maybe, especially for folks who spend more than 5 hours..
“..People who spend lots of time on their smartphones may be scrolling, tapping and swiping their way to carpal tunnel syndrome, a painful wrist and hand disorder.

A small study found a link between extended use of smartphones and other hand-held electronic devices and a greater likelihood for experiencing the telltale wrist and hand pain of the syndrome…”

Carpal tunnel syndrome and mobile phones / cell phones – YouTube

Upper Body

Slouching causes sharp pain in chest straitstimes.com
“..A The chest pain you have is probably a result of the way you sit, especially for prolonged periods of time, rather than a serious heart condition.

Your symptoms do not fit into any of the serious cardiovascular conditions that has chest pain as a symptom…”

Treatments

How to Get Rid of Carpal Tunnel in 24 Hours
https://youtu.be/LTKyioqoZVM
*see Medical: What are parts of the Skeletal System?

Sitting at a Computer CauseS UPPER Back Pain – What Can You Do About ‘Computer Back’? simplebackpain.com

The 10 Best Exercises To Do At Your Desk Jacquelyn Smith , Forbes Staff Feb 6, 2013 @ 10:45 AM 940,388 forbes.com
“..Here’s something you can do about it.

In Pictures: The 10 Best Exercises To Do At Your Desk

Exercise is simply the act of keeping your body busy, using your muscles and bones while your heart keeps pumping. You may feel you have no time to do any such thing amid all the rapid-fire e-mails and six-person conference calls (and reading Web articles like this one). You’re not alone…”

Stretching Pec Major and Pec Minor with Kari Napoli

Arm Exercises With Weights While Sitting at Your Desk : Useful …

Chair Exercises – Workout in your Office/ sitting at your desk / table …

Thoughts, suggestions, stories, etc..?

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

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

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

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

Morning

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

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

Night

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

Running at Night: 6 Safety Tips for Beginners – YouTube

Women

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

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

Jogging Trails: 7 Tips to Stay Safe – YouTube

Running

Proper Breathing While Running | How To

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

How To Run Properly For Beginners – 5 Running Secrets

Joggers

Jogging For Beginners – Tips For Proper Technique

Walking

Safety and Walking Tips | Move It People moveitpeople.com

SURFACE AREA

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

“Hard”

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

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

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

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

Fitness: Cardio-Sprints w/HealthFitnessLifeGuy

Is running on concrete bad for your knees?

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

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

Neutral

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

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

Common Injuries

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

Runner’s Knee (Patellofemoral Syndrome) Treatment – YouTube

How To Fix Knee Pain – Patellofemoral Pain Syndrome – YouTube

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

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

Fitness: How to reverse common Abnormal Postures?

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

Assessments

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

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

5 Common Postural Deviations

1. Foot pronation/supination & the effect on tibial & femoral rotation
2. Hip Adduction
3 .Hip Titlting (anterior or posterior
4. Shoulder position & the thoracic spine
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com
a. Winged Scapula sportsinjuryclinic.net
“..A winged scapula is a symptom of another condition, rather than an injury itself. It is where the shoulder blade protrudes out on the back, rather than laying flat against the back of the chest wall…”

5. Head position

5 Most Common Posture Problems (and how to fix them) By Marc Perry / 11.28.11 / Medically Reviewed builtlean.com
“..While this article does not cover how to conduct a comprehensive posture assessment, I chose the 5 most common posture problems I see that are caused by a sedentary lifestyle. For each posture problem, I list the (1) identification, (2) cause, (3) problem, and (4) solution.

Keep in mind the solutions listed are only “possible” solutions because some of the causes and problems may not be correctable (i.e. congenital issues, or trauma). Finally, be aware that any posture problem can lead to other problems as the human body is one “kinetic chain”. ..”
7 very common posture issues, and how to correct them
Posted on November 18, 2014 b-reddy.org
“..It’s very often the person’s knee gets hit / gives out inwards. The knee likes to hinge. It likes to go forward and backward. It does not like to go side to side or rotate.

Hip pain

Femur general picture..

Because the femur is part of the knee

This posture has implications at the hip. When the knee is always rotating inward, it’s because the upper leg is turning in and the lower leg is turning out. Where does the upper leg start? Way up at the hip. While the hip can deal with rotational forces much better than the knee, too much rotation in one direction can piss it off as well.

..”

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

2.) Hip Tilting

Corrective Methods For Common Postural Deviations: The Anterior Pelvic Tilt July 7, 2006 by MindandMuscle Nutrition
woman lifting weight plateby: Marc McDougal mindandmuscle.net
‘..
Your chest position effects your pelvic position. The Thoracic Cage is roughly the area from your shoulders to the bottom of your ribs, and movement here causes a muscular chain reaction all the way down to your pelvis. According to a 2002 study in the European Spine Journal, researchers determined, “The findings of this study show that thoracic cage anterior/posterior translations cause significant changes in thoracic kyphosis (26 degrees ), lumbar curve, and pelvic tilt.” The stability of this area is governed by many muscles, including the internal/external obliques, the lats, the transversus abdominus, and the deep muscles on the spine called the multifidus. Tightness or instability of any of these can cause shifting of the Cage, which can then translate to a shift at the pelvis.
A pelvic tilt will most certainly cause the muscles of the lower limb to compensate. It’s not always easy to tell what caused what, but usually one will find an internally rotated femur accompanying a forward pelvic tilt. Simply put, this is when the knee starts to turn inward during standing, walking, squatting, etc.
..”

Correcting Common Posture Deviations: Hip/Pelvic Elevation
https://youtu.be/P5DIk1wDKQE
“..Justin Archer
Published on Jul 25, 2013
Is one of your legs longer than the other? Do you feel like you’re constantly bearing more weight on one side? Well then it’s most likely do to a hip/pelvic elevation. And the good news is that it can be corrected. But first we have to identify it, know what causes it, and how it may interfere with your body’s own natural biomechanics. Well it just so happens that today’s video covers all that and more. So sit back – uh I mean stand up (cause it’s better for you) – and enjoy!

And like I promised in the video above here is the exercise routine that will help correct your hip/pelvic elevation…

Assisted Hip Lift (http://www.youtube.com/watch?v=PhH7NS…) – Hold for 1 min, then switch sides and repeat.

Cats & Dogs (http://www.youtube.com/watch?v=nQ3AxI…) – Do 10 repetitions.

Hooklying Gluteal Contractions (http://www.youtube.com/watch?v=NTyjNI…) – Do 3 sets. Each set consisting of 20 repetitions.

Hooklying Knee Pillow Squeezes (http://www.youtube.com/watch?v=MDUEFg…) – Do 3 sets. Each set consisting of 20 repetitions.

…if you have any questions or concerns along the way, please don’t hesitate to contact me. Oh and don’t forget, the first one to send me a messenger bird (hawk preferably) wins a free session 🙂
— — — — — 
If you enjoy and have learned a lot from this content, but still feel you need more of a customized approach to help with your particular pain, posture, and/or performance issues that you’re currently struggling with, then message me on Facebook at http://m.me/justinvarcher to find out how we can work together to reach your goals as quickly and efficiently as possible.

I look forward to hearing from and hopefully collaborating with you soon. Until then…

Take care and keep moving,

Justin Archer..”

Posture and Movement Assessments by Christopher Gagliardi on June 20, 2017 acefitness.org
‘…In each assessment, you are looking to see what posture error is occurring and which muscles may be compensating for the deviation. You are looking for which muscles may be tight and which muscles may be lengthened. Tight muscles need to be stretched with a flexibility program and lengthened muscles can be helped by a strengthening program.

Here is an easy process for determining what muscles are involved in the compensation…”

How To Assess Thoracic Spine Mobility June 27, 2016/ assessment Thoracic Spine fitnesspainfree.com
“…Thoracic spine mobility is vital for shoulder health and performance during all loaded overhead movements. An unfortunate trend I’ve noticed with my articles is that people care far more about mobility exercises then they care about assessments for the same area. Now, wouldn’t you think that knowing whether or not you have a mobility restriction would be more important than knowing mobility exercises for a particular area? Wouldn’t it be smarter to assess before we start firing off 25 different mobilizations?…”

Screening for thoracic spine mobility in athletes – YouTube

Lower Back

Herniated Disc (Disc Herniation of the Spine) Medical Author: William C. Shiel Jr., MD, FACP, FACR  William C. Shiel Jr., MD, FACP, FA
Medical Editor: Melissa Conrad Stöppler, MD 
medicinenet.com
“…•The most common location for a herniated disc to occur is in the disc at the level between the fourth and fifth lumbar vertebrae in the low back…”

Straight Leg Raise Test thestudentphysicaltherapist.com
“..Purpose of Test: To test for the presence of a disc herniation…

Straight Leg Raise Test (Lasègue test) for Disc Herniation – YouTube


Set it Straight! on October 01, 2012 acefitness.org
American Council on Exercise by American Council on Exercise

Lordosis (Lumbar) [Hyperlordosis-“Sway Back”]“..

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

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

-Skeletal Bones Involved

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

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

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

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

CAUSES

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

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

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

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

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

Prevention

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

Tips To Help Prevention Of Lumbar Lordosis:

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

TREATMENT

How To Restore Your Healthy Neck Curve

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

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

1. Exercises

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

Posture: Correct the Exaggerated Arch in Your … – Bodi Empowerment bodiempowerment.com

4 BEST LOWER BACK STRETCHES FOR PAIN

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

-STRENGTHENING


Core and Hip Exercises to Correct Lordosis Posture
healthline.com
“..One case study found that strengthening the glutes, hamstrings, and abdominal muscles can assist in pulling the pelvis into proper alignment, improving lordosis. This can help decrease pain, increase function, and improve ability to do everyday activities with ease. ..”

a. Strengthen abdominals
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com
b. Strengthen Hip Extensors, Stretch Hip Flexors,

What is Kyphosis Lordosis? – YouTube

Kyphosis| Symptoms, causes and treatment explained! sportsinjuryclinic.net

Exercises to Correct Kyphotic Posture by DAVID ARROYO Last Updated: Sep 11, 2017 livestrong.com

How to fix lordosis and kyphosis together

*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com
c. Stability Ball Core Exercises
d. Knees to Chest Stretches

Others:
-Lumbar Extensors
-Anterior chest/shoulders
-Latissimus Dorsi
-Neck Extensors

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

Kyphosis “Hump Back” or “Rounded” (Thoracic)

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

-Muscles Involved

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


CAUSES

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

Symptoms: Chest muscles are tight

PREVENTION

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

TREATMENT

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

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

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

Thoracic Kyphosis – How To Correct The Rounded Upper Back

Heal Thoracic Kyphosis With Six Simple Exercises

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

Kyphosis Exercises to Treat Your Rounded Upper Back healthline.com
“…Exercises to Try

Araza recommends these five exercises to help prevent or improve a rounded upper back. Consistency is key and these should be repeated a minimum of three to four times per week to see results over time.

Always consult a doctor before starting an exercise routine and be sure to listen to your body. If an exercise or stretch is causing increased pain, stop and seek help. ….

3. Superman

Lying on your stomach, extend your hands in front of your head.
Keeping your head in a neutral position, looking towards the floor, lift your arms, and legs up towards the ceiling.
Feel as if you are reaching far away from your body with your hands and feet. Hold for three seconds and repeat 10 times.
..

The 7 Best Posture and Kyphosis Exercises for People Who Sit All Day.
Written by Maria under Posture Exercises. Last updated on June 16th, 2017. fitnessreloaded.com/
“…The 7 Best Posture and Kyphosis Exercises for People Who Sit All Day.
1. The basic bird dog..”

STRENGTHENING

How to Fix Kyphosis With Weight Training – YouTube

How to Correct Kyphosis With Weightlifting
by LISA MERCER Last Updated: Sep 11, 2017 livestrong.com
‘…Prone Neck Extension
Step 1

Lie prone on a weight bench with your legs extended, your feet on the floor, and your head and shoulders off the end of the bench.

Lat Pulldown
Step 1

Set the weight by removing the pin from the weight stack, and inserting it into the appropriate hole.

Dumbbell Seated Rear Lateral Raise
Step 1

Sit upright on the edge of a weight bench with your knees bent and your feet flat on the floor.
..”

Scoliosis

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

How Can You Correct Scoliosis? – YouTube

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

9 Stretches and Exercises for Scoliosis to Move with Ease lifemoves.ca
“…4 Stretches for Scoliosis
1. Child’s Pose

​Relieves tension in the the back. Start kneeling, push your hips back so that they are close to your heels while reaching your arms forward. Keep your child’s pose active by reaching your arms out in front of your body with hands flat on the floor.
2. Chest and Shoulders

Sitting or standing. Interlace your fingers behind your back, reach your shoulder blades into your back pocket then lift your arms upwards focusing on opening your chest.​
3. Hip Flexion

Tight hip flexors are common, especially since many individuals find themselves living sedentary lifestyles with more sitting. Lower yourself into a lunge position with one knee on the floor. Place a cushion underneath your knee to make it more comfortable. Make sure you can see the toe of the foot flat on the ground. Gently move your weight forward to feel the stretch. Ensure the weight is in the heel of the foot on the ground rather than your hands pushing into your leg. Lift your body tall and repeat for both sides.​
4. Spine Release

Position yourself on the floor in a “T” position (lying flat with arms extending shoulder height). Lift your knees into your chest then allow them to fall to one side. Keep your shoulders flat on the floor and only lower your knees to where they are comfortable. Once it is comfortable, turn your head in the opposite direction. Do this on both sides.​..”

STRENGTHENING

Exercises for Scoliosis – Mobilising and Strengthening the Back …

-Core

Scoliosis Exercises for Core Strengthening – YouTube

Others

Flat Back

Flat Back spinemd.com

Syndrome

1. Exercises
a. Rectus Abdominis
b. Upper-back extensors
c. Neck extensors
d. Ankle Plantar Flexors

Sway Back

1. Exercises
-Hamstrings
-Upper Fibers of posterior obliques
-Lumbar Extensors
-Neck Extensors

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

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

Exercises


Improve Your Stability and Mobility with These Functional Exercises

Jacqueline Crockford by Jacqueline Crockford
on August 27, 2014 acefitness.org

Erector Spinae Muscles

Prone Hyperextensions – YouTube

Bird Dog Exercise – Bird Dog Exercise Explanation and Tutorial

*back extensor

Cat-Camel Exercise – YouTube

Prevent Hump Back Posture – YouTube=

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

Exercises to correct Hunchback Posture, Kyphosis and … – YouTube

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

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

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

How to Do a Pelvic Tilt | Abs Workout – YouTube

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

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

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

Best Back Exercises to Improve Posture for Seniors PDF – YouTube

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

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

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

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

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

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…
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…
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. ..
..”

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 …

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