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Showing posts from April, 2020

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What Does Warm up and Cool Down To Our Body??

 What is WARM UP?? A warm-up is a pre-exercise phase that usually consists of low- to moderate-intensity movements and activities. Its main goal is to progressively raise the body's core temperature, pulse rate, breathing rate, and blood supply to the muscles that are in use. The purpose of a warm-up is to get the body ready for more physically and psychologically taxing activities and exercise. Many exercises, including dynamic stretching, light aerobics, and sport-specific drills , are frequently used as part of a warm-up. These exercises improve brain activation, joint mobility, and muscular flexibility. A warm-up also makes it easier for oxygen to reach the muscles efficiently, which enhances energy metabolism and lowers the chance of injury. The warm-up phase facilitates the change from a state of inactivity or rest to one of physical exertion preparation. It is seen as a crucial part of any fitness programme, helping to enhance performance, reduce injuries, and promote gener

Ways to Help your body this Summer !

Summertime is holidays for most of us. In this emergency time due to COVID-19 worldwide spred almost everyone is isolated and locked at home. Summer time is tough for everyone, even the tissues of our body. higher temperature is danger for any kind of protien, wether it si body protien or not. But getting fitter and toned up better is also the best time of the year. That summer body you've always wanted can be yours this time of year and you don't have to push yourself for it to the extreme. Here are five simple things to do to get you tighter, toned and happier. 🌊Drink a lot of water at home ! You tend to experience greater muscle wear and tear during the hotter months of the year. While that does not result in a nutritional deficiency, it also leads to a major water loss. Muscle cramps are very good indicators of low levels of hydration, and muscle tension with workouts. Make sure you drink enough water or fresh juices throughout and after your workout routine to a

Lymphatic drainage in Physiotherapy and its benefits !

Lymphatic massage is often called Lymphatic Drainage. Lymphatic drainage is a gentle, rhythmic massage treatment done by a specially trained lymphatic massage therapist to stimulate lymphatic fluid circulation around the body. Manual Lymphatic Drainage [MLD] is a unique, gentle type of skin massage technique that promotes the drainage of lymph from a limb into a normal draining area. It is used primarily to treat lymphoedema. This helps speed up the elimination of waste and toxins from a sluggish lymphatic system.  Additionally, lymphatic massage can help prevent swelling after injury or surgery. It's also thought to give your immune system a significant boost. Lymphatic massage is a specialized treatment where additional qualifications are required. If you are interested in lymphatic drainage please make sure your massage therapist is properly trained. Is Lymphatic Drainage Helpful? Lymphatic massage aims to make your lymphatic and circulatory system more effici

Bodyweight workout in just 25 minutes !

I'm always asked the questions as a Physiotherapist:  When is the best time to work out? Do I need to work out in the morning? Do I need to work out after work? Should I exercise outside the gym? Truth is, it depends on the person, really. But here are three reasons why it's a great option to fit in a 25 minute bodyweight workout that can be done anywhere.   Time It can be difficult to find the time to work out, but if you can find only 25 minutes in your day, you'll be in great shape! Life can get in the way and daily life is easy to prioritize over working out. I'm here to encourage you to work out your workout time, just 25 minutes is all that takes. Staying active far outweighs the cost of failing to make healthy happen.   Location  This one is important, I can write a whole blog post on why I think it's important to go to the gym, but the bottom line is this: what's important is working out – not where you do it. Se

Be calm and Positive with Meditation !

Meditation is considered one of the oldest, simplest, and best forms for relieving stress. Globally, diverse techniques of meditation are being followed. The practice of continuous meditation can help relax the body, mind, and soul. It is the only way to bring inner peace and the fastest way of relieving stress. Meditation is a tool to understand the relationship between everything. the end goal of Meditation is to increase knowledge and understanding. it is not the medium to escape reality. What exactly is meditation? Though many people all over the world have followed the meditation, it is still a lot misunderstood. In earlier years, meditation was practiced to understand the profound significance of life's sacred and mystical forces. But meditation slowly and gradually became part of releasing stress and a technique for relaxation. Meditation simply means shifting the focus from the countless minded thoughts to the process of breathing. Sitting in silence is the process

Exercise Precautions After PCL Reconstruction

The posterior cruciate ligament (PCL) and the anterior cruciate ligament (ACL) are two tough bands of fibrous tissue that connect the thighbone (femur) and the large bone of the lower leg (tibia) at the knee joint.  Like other types of sprains, PCL injuries are classified according to a traditional grading system. Grade I — A mild injury causes only microscopic tears in the ligament. Although these tiny tears can stretch the PCL out of shape, they do not significantly affect the knee's ability to support your weight. Grade II (moderate) — The PCL is partially torn, and the knee is somewhat unstable, meaning it gives out periodically when you stand, walk or have diagnostic tests. Grade III (severe) — The PCL is either completely torn or is separated at its end from the bone that it normally anchors, and the knee is more unstable. Because it usually takes a large amount of force to cause a severe PCL injury, patients with Grade III PCL sprains often also have sprains of t

Exercise Precautions After ACL Reconstruction

In the past, rehabilitation after ACL reconstruction involved long periods of continuous immobilization of the knee in a position of flexion and an extended period (often 6 to 8 weeks) of restricted weight-bearing. Return to full activity often took a full year. What kind of precautions must be taken after ACL Reconstruction is discussed here which are, Resistance Training—General Precautions Progress exercises more gradually for reconstruction with hamstring tendon graft than bone-patellar tendon-bone graft. Progress knee flexor strengthening exercises cautiously if a hamstring tendon graft was harvested and knee extensor strengthening if a patellar tendon graft was harvested. Closed-Chain Training  When squatting in an upright position, be sure that the knees do not move anterior to the toes as the hips descend because this increases shear forces on the tibia and could potentially place excess stress on the autograft.  Avoid closed-chain strengthening of the quadriceps

What is Repetition Maximum ?

One method of measuring the effectiveness of a resistance exercise program and calculating an appropriate exercise load for training is to determine a repetition maximum. This term was first reported decades ago by DeLorme in his investigations of an approach to resistance training called progressive resistive exercise (PRE).  A repetition maximum (RM) is defined as the greatest amount of weight (load) a muscle can move through the full, available ROM with control a specific number of times before fatiguing. Use of a repetition maximum.  There are two main reasons for determining a repetition maximum: To document a baseline measurement of the dynamic strength of a muscle or muscle group against which exercise-induced improvements in strength can be compared, To identify an initial exercise load (amount of weight) to be used during exercise for a specified number of repetitions. DeLorme reported use of a 1-RM (the greatest amount of weight a subject can move through the availa