MUST DO - BASIC MORNING HOME WORKOUT ROUTINE FOR WOMEN & MEN OF ALL AGE GROUPS - No Equipment (With demo video).

MUST DO - BASIC MORNING HOME WORKOUT ROUTINE FOR WOMEN & MEN OF ALL AGE GROUPS - No Equipment.

In today's blog I will discuss & demonstrate few very basic free hand exercises (no equipment needed) that all women & men should  do every morning , specially if you have crossed  half a century of your life . These basic exercises will not only act on all your muscles & joints but also keep you agile, alert with high level of mental & physical fitness resulting in leading a very active live till your advanced age. This morning routine will keep you away from many age related physical issues & will keep your body very flexible with needed muscular strength. This routine will definitely get your blood flowing to all parts of your body to start off your morning, improves your heart's health & also increase the flow of testosterone hormone in your body, which helps build muscles & bone mass. Also, your overall fitness level will immensely increase, prevent you from certain physical issues like - cervical spondylosis , sciatica , frozen shoulder , arthritis & few other muscle & joint related issues.

This simple morning workout is especially for beginners or those who are not into any exercise routine. This routine requires no equipment, does not take a lot of your time, and it can be a great morning workout routine which you can do at your home , especially during this pandemic situation. This is not some crazy workout that will kill your morning. You are going to do just 2 sets of each exercise, with 10 reps of each exercise. There are in total 14 exercises mostly of 2 sets each, each of the sets should consume 1 minute including rest. So, this routine will consume maximum 28 to 30 minutes of your morning routine & believe me it is worth spending these 30 minutes on yourself .

EXERCISES : 

1. Knee bend deep breathing : 1 sets x 20 times / set . 

Important : slightly bend your knees & stay in that posture keeping your front thigh & hamstring engaged. Inhale through your nose slowly & deeply with the count of 8-10 & exhale through your mouth slowly with the count of 15-20. Bring your hands close to your chest while inhaling & take them away while exhaling. Your upper torso should be straight. This exercise increases your lung capacity with enhanced oxygen flow , also it balances the level of oxygen & carbon-di-oxide in your brain & body.

2. Arms overhead stretch with back bend, side bends & twists : 2 sets x 10 reps / set. 

Important : do this very gently to the level you are comfortable, as you progress can increase the range of motion of your bends & twists. This exercise is for flexibility of your spinal column .

3. Twin arm front spread : 2 sets x 10 reps /set.

This exercise is for your shoulder joint mobility & opens up your rib cage.

4. Side cross Arm raise : 2 sets x 10 reps / set.

This exercise is for your shoulder joint mobility

5. Alternate arm raise : 2 sets x 10 reps / set.

This exercise is for your shoulder joint mobility

6. Full & half arm Fly : 2 sets x 20 reps / set. (full=10 reps + half=10 reps).

This exercise is for your shoulder joint mobility & is an excellent exercise for spondylosis prevention & pain relief.

7. Arm rotation : 2 sets x 20 reps / set. (clockwise=10 reps + anti clockwise = 10 reps).

This exercise is for your shoulder joint mobility & is an excellent exercise for spondylosis prevention & pain relief.

8. Overhead Elbow stretch : 1 set x 20 seconds / elbow.

This exercise is for loosening of shoulder joints.

9. Front Arm stretch : 1 set x 20 seconds / arm.

This exercise is for loosening of shoulder joints.

10. Knee to elbow crunch : 2 sets x 10 reps / set.

Important : during crunch , ie when your knees come close your elbow then exhale through your mouth. Do very gently to the level you are comfortable with. This exercise is for your abs & side obliques.

11. Crunch Kick : 2 sets x 10 reps / set.

Important : during crunch , ie when your knees come close your chest then exhale through your mouth. Do very gently to the level you are comfortable with. This exercise is for your abs, legs & also increases mobility of your knee joints.

12. Good Morning : 2 sets x 10 reps / set.

Important : Make sure that when you bend , your back is straight parallel to the floor & should look on the floor in front. Also your fingers touching back of your hand should be lose and never lock fingers of both hands. During the bend of your upper torso your back should not form curve. First you should stick your butt out then slightly bend your knees & then bend forward. This exercise is for your lower back, glutes & hamstrings.

13. Body weight squats : 2 sets x 10 reps / set. 

This exercise is for your legs & is also a compound exercise.

14. Incline push-ups / table or couch push-ups : 2 sets x 10 reps / set.

This exercise is for your arms, chest , shoulders & back . This is also a compound exercise.

You may take 10-15 seconds of rest between each exercise & sets.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

Follow me on TWITTER : parthaduttafit2

For "MUST DO - BASIC MORNING HOME WORKOUT ROUTINE FOR WOMEN & MEN"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/iJ3jPqQitsw

FROZEN SHOULDER - Symptoms, Causes And Exercises For Prevention & Pain Relief - With Demo Video

FROZEN SHOULDER - Symptoms, Causes And Exercises For Prevention & Pain Relief.

Frozen shoulder, also known as adhesive capsulitis, is a condition characterised by stiffness and pain in your shoulder joint. Signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one to three years. Your risk of developing frozen shoulder increase if you are recovering from medical condition or procedure that prevents you from moving your arm. It is unusual for frozen shoulder to recur in the same shoulder, but some people can develop it in the opposite shoulder.

                       

Frozen shoulder is thickening of the shoulder capsule causing pain & stiffness resulting in limited mobility. Band of scar tissue form and there is less joint fluid to keep the joint lubricated. These things limit motion even more. The frozen shoulder caused by scarred-in joint capsule prevents arm elevation above the shoulder. Pain may be medically treated with steroids etc, but physical therapy or exercises can help unfreeze the frozen shoulder and improve shoulder range of motion. Over time, with passive range of motion exercises, the joint capsule becomes unwrinkled as the capsule wall both smooths and thins out. The range of motion improves when this happens. Improvement may take weeks to months to occur.

SYMPTOMS :

The main symptoms of a frozen shoulder are pain & stiffness that make it difficult or impossible to move it. If you have frozen shoulder, you will likely feel a dull or achy pain in one shoulder. You might also feel the pain in the shoulder muscles that wrap around the top your arm.

Frozen shoulder typically develops slowly, and in three stages. Each stage can last a number of months.

1. Freezing Stage - any movement of your shoulder causes pain, and your shoulder's range of motion starts to become limited. This may take 3 - 6 months.

2. Frozen Stage - pain may begin to diminish during this stage. However, your shoulder becomes stiffer, and using it becomes more difficult.

3. Thawing Stage - the range of motion in your shoulder begins to improve.

For some people the pain worsens at night,sometimes disrupting sleep. In some cases if not treated, this problem may be for years.

CAUSES :

The bones, ligaments and tendons that make up your shoulder joint are encased in a capsule of connective tissue. Frozen shoulder occurs when this capsule thickens and tightens around  the shoulder joint, restricting it's movements. It's more likely to occur in people who have diabetes or those who recently had to immobilize their shoulder for a long period, such as after surgery or an arm fracture.

Risk Factors : certain factors may increase your risk of developing frozen shoulder.

1. Age & Sex - People in their 40's & above , particularly women are more likely to have frozen shoulder.

2. Immobility or reduced mobility - people who have prolonged immobility or reduced mobility of the shoulder are at higher risk of developing frozen shoulders. Immobility may be the result of many factors, including : 

a) Rotator cuff injury.

b) Broken arm .

c) Stroke.

d) Recovery from surgery.

e) Too much of desk job , continuous use of computers or mobile phones causing incorrect posture

f) No physical exercise 

3. Systemic Diseases - people who have certain diseases appear more likely to develop frozen shoulder. Diseases that might increase risk include - diabetes , overactive thyroid, underactive thyroid , cardiovascular diseases, tuberculosis, parkinson's disease.

Thus we see that one of the most common causes of frozen shoulder is the immobility. If you do certain exercises daily to maintain the range of motion in your shoulder joint , then you can prevent yourself from getting a frozen shoulder. Always remember that its by training the muscles that control the shoulder joint gives the maximum benefit as muscles normally do control the motion . My shoulder routine mentioned in this blog & demonstrated mostly comprises of such exercises.  

EXERCISES :

For Prevention : 

1. Over head Arm Stretch : 3 sets x 20 seconds / set.

2. Over head Arm Stretch with side bend : 2 sets x 5 reps / side / set.

3. Over head Elbow Pull : 2 sets x 20 seconds / arm / set.

4. Front Elbow Stretch : 2 sets x 20 seconds . arm /set.

5. Full & half lateral Arm raise : 3 sets x 20 reps / set ( Full 10 reps + Half 10 reps).

6. Arm rotation : 3 sets x 10 clockwise + 10 anticlockwise / set.

7. Arm  spread : 2 sets x 10 reps / set.

8. Arm Lateral cross raise : 2 sets x 10 reps /set.

9. Alternate arm front raise : 2 sets x 10 reps / set.

For Pain Relief  & Unfreeze :

Phase - 1. Freezing Stage : Your shoulder movement causes pain, and your shoulder's range of motion starts to become limited.

1. Wall Arm Crawl : 3 sets x 10 reps.

2. Flexion : 1 min. 

3. Internal Rotation : 1 min.

Phase - 2 . Frozen Stage :  When the pain has gone or gets substantially less, then have to act on improving range of motion.

1.Flexion.: 1 min.

2. Abduction : 1 min.

3. External rotation : 1 min.

4. Internal rotation.: 1 min

Phase - 3. Thawing Stage : Now shoulder strengthening routine to be done : 

1.Shoulder squeezes : 2-3 sets x 10 reps per set.

2. lie down shoulder moves with light dumbbells :  2-3 sets x 10 reps per set.

3. Standing arm drops with light dumbbells :  2-3 sets x 10 reps per set.

4. Standing External rotation with dumbbells :  2-3 sets x 10 reps per set.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

 My YouTube channel :  fitnessfun50 

Follow me on TWITTER : parthaduttafit2

For "FROZEN SHOULDER - EXERCISES"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/l0FbwN9T130

LOWER BODY 10 MINUTE HOME EXERCISES FOR MEN ABOVE 50 - (With Demo Video)

 

LOWER  BODY 10 MINUTE HOME EXERCISES FOR MEN ABOVE 50.

In this blog we will discuss & learn about a fast & very effective lower body HOME workout which is for all those men who are in their 50's & above. This routine which will consume just about ten minutes of your day's time & you can do at your home , just require a pair of dumbbells .

This is going to be a circuit workout routine that consists of only THREE different exercises per circuit. You can not take any rest in between each exercise, 60-90 seconds of rest depending on your fitness level can be taken only on completion of each circuit. You have to do in total 3 circuits. Mind muscle connection is very vital in this routine, you may sometime close your eyes while performing the exercise , this will help your mind focus more on the muscle that are being used , resulting in getting a better muscle contraction. 

The legs are the biggest muscle group in the body, & a lot of leg exercises are compound exercises. Compound exercises also produce more testosterone, that is why this routine will help you produce more testosterone hormone . You have to really push yourself & work hard to finish this workout. This is an intense lower body workout for men which will help you get grate results, will also boost your testosterone and it will only consume just 10 minutes.

EXERCISES : 

1) Stiff-legged Deadlifts : 12 reps .

Here we are actually going to bend our knees slightly, stick your butt out & then bend down  Use dumbbells of weight with which you can do maximum 10 reps & have to really push hard for the additional last two reps. This  will activate your hamstrings, glutes & lower back.

2) Weighted  Glute Bridge : 20 reps.

After completing the first exercise immediately start this without taking any rest. Here make sure your butt  does not touch the floor during this exercise, you have to keep it hovering above the ground.If you touch the ground with your glutes, that means you are slightly resting your glutes. Here also use a dumbbell with which you can go for maximum 18 reps & for the additional last two reps need to push hard. This will tense your glutes & hamstrings.

3) Bulgarian Split Squats : 15 squats per leg.

After completing the second exercise immediately start this without taking any rest. Here you will use only your body weight, no dumbbells needed, this will also improve your body balance. Always keep in mind while doing this exercise that the knee of your front leg which is on the floor should not go much ahead of the toe of that leg, the maximum knee bend has to be on the leg which is in the rear in raised position on a raised table or chair. Your rear leg should not be directly behind your front leg as for body stability. This exercise will activate your thighs ,hamstrings & glutes.

Once you complete these 3 exercises one after other with no rest in between , your 1st circuit is complete , then take rest for about 60 to 90 seconds depending upon your fitness level, to get the oxygen pumping into your blood. Initially if you need a little more rest that is okay. Focus on the muscles that you are supposed to be using & utilise  good form in these exercises.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

Follow me on TWITTER : parthaduttafit2

For "LOWER BODY 10 MINUTE HOME EXERCISES"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/s9jDpxeemlM

SCIATICA - Causes , Symptoms & Exercises For Fast Relief.

                                         

SCIATICA - Causes , Symptoms & Exercises For Fast Relief.

SCIATICA refers to aching & sharp leg pains that radiates below the knee. The pain starts in the lower back then travels down the leg. Pain is associated with injury or compression of the SCIATIC NERVE & follows the path of the sciatic nerve. This nerve is the longest and widest nerve in the body , formed by SPINAL NERVES L4, L5 & S1-S3.  L4 covers the medial part of the leg, L5 covers the lateral side , S1 covers the entire sole of the foot , S2 covers the back of the leg & S3 covers the back of the thigh .

CAUSES :

Siatica occurs when there is irritation to the sciatic nerve or the spinal nerves that form it. The cause of SCIATICA can be divided into two parts : 1. SPINAL CAUSES : related to spinal column eg. intervertebral disc herniation, caused by poor posture, exercise with incorrect form &/with heavy weight, traumas, & strong rotational movement. Inflammation or swelling in the disc compresses the nerves, due to degenerative bone disorders, trauma , inflammatory disease eg rheumatoid arthritis, any growth in spinal canal like tumors, cysts or abscesses can cause compression on spinal nerves. ; 2. NON-SPINAL CAUSES : occur outside the spinal region , cause compression / damage to sciatic nerve. Most common is muscle inflammation or muscle spasms in the PIRIFORMIS MUSCLE resulting in compress of sciatic nerve. More recent phenomenon is called WALLET SCIATICA, many people carry their wallet or other bulging objects in their back pockets , when they sit down it puts pressure on the GLUTEAL muscles thus compressing the sciatic nerve causing sciatica. Other causes may be pregnancy, trauma to leg, pelvic tumors which compress the sciatica nerve.

SYMPTOMS :

 Aching & sharp leg pain, it radiates in the or along the lower buttock & in the back and outer side of the thigh. Below the knee the pain follows dermatome distribution. This pain could begin suddenly or develop slowly. Sciatica pain is typically unilateral. Sometimes the pain can be accompanied by sensory & motor dysfunctions - numbness, motor weakness , reduction/loss of reflexes.

EXERCISES ( watch the DEMO video ) : 

1. COBRA pose  or Bhujangasana : This is basically a YOGA pose. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose anywhere from 5-8 seconds initially & as you progress hold the pose anywhere from 15-30 seconds, make sure your waist do not leave the floor during the stretch. Slowly you will find that the pain first goes away from below the knee, then back of thigh , then from buttocks & ultimately from the mid lower back. This exercise  or ASANA soothes sciatica and in addition has other multiple benefits like - strengthens the spine, stretches chest & lungs, shoulders, & abdomen, tones the buttocks, stimulates abdominal organs, helps relieve stress 7 fatigue, opens the heart & lungs, therapeutic for asthma.

2. Cobra Pose with leg side bend : In this variation bend the knee of the effected leg to that sideways & then do the Cobra Pose. 

3. Knee to Chest : Lie on the floor facing upwards , then pull the knee of the effected leg with both your hands towards your chest & hold this position for 10-15 seconds, then holding that position move  your leg below your knee towards the ceiling and hold for 5-10 seconds and feel the stretch and then bend your toe towards you & again hold for 5-10 seconds then relax the toe & repeat the process 5 to 8 reps. 

4. The  figure 4 exercise : place the effected leg with side fold on your opposite leg (non-effected) on knee area like the figure 4 , then pull the opposite leg (non-effected) with both your hands towards your chest getting a very good stretch on your effected leg, hold for 10 seconds & repeat once more. In the next level maintaining the figure 4 position grab the ankle of the effected leg with your one hand & push the knee of that same leg with your other hand towards your non-effected side without bending your upper body, only the lower body gets rotated, hold for 3-5 seconds and repeat 5-8 times.

5. Wall front tuck :  if you have problem initially to do cobra pose or the figure 4 exercise , then stand straight facing a wall about 12 inches away , place your both elbows on the wall in a way that your arms from elbow to palm are on the wall , then slowly try to move your belly button towards the wall without moving your feet, only go to your comfort level, you will get a very good stretch on your lumber spine. Hold the position for about 15 seconds and repeat this for 5-8 times.

6. Wall side tuck : This is more or less like the previous exercise , only difference is this is done side ways in front of the wall. Put your both feet together with the effected side about 12 inches away from the wall , then place the arm of your non-effected side on the wall in L pattern & place your upper body weight on the arm towards the wall. Your elbow, arm & shoulder to be flush to the wall , then slowly try to move the side of the waist and hip of non-effected side towards the wall. Hold for 15 seconds & repeat 5-8 times, as you progress you can increase the gap between the wall and your feet to get an enhanced stretch.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or in the demo video .

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "SCIATICA - EXERCISES"  Demo Video - please click on the link provided below 👇: 

https://youtu.be/w5B_6k3zjuc