Posts Tagged ‘Arm Muscles’

When You’re Doing Physical Therapy For Surgery On A Ripped Rotator Cuff, There’s A Toy You Can Shake. . .?

it’s like a body blade, it vibrates, but it’s maybe 1-2″ wide and 12-15″ long, appears to be made of high density foam. When you shake it your arm muscles feel alive. . . Does anyone know what this toy is called?

The Top 4 Bodybuilding Exercises That Target the Lower Abs

Help for shoulder pain

Most persons tend to forget the lower parts of the abdomen as they exercise. This part of the body contains a particular set of muscles that need to be worked on for a uniform toning of the body. To effectively target these muscles the bodybuilder needs to have enough technique that will enable them to isolate these muscles and work on them effectively.There are a variety of exercises that have been developed over time to cater for these particular muscles. As obvious it is vital that you acquire the assistance and advice of qualified professional trainers in case you are unfamiliar with the techniques. You should also ensure that you are well warmed up before the workouts so as to prevent injury. The first of these techniques is the crunchless crunch. This exercise is fairly simple but it can be quite tough for the training novice. Basically one has to try and pull in the bellybutton inwards toward the spine. It is advisable that you get into the kneeling position or you can also lie on your stomach. The posture that you decide to use has to be suitable for your own body so you can always try out both and see which posture works. After you decide how you will start use the lower abdomen muscles to pull the bellybutton toward your spine. Hold this position for at least ten minutes.If you can afford to hold for a longer period you can do so. The aim should either be to maintain the contraction until the point when you feel the other muscle groups being more strained or until you can no longer feel the contraction. As soon as you get either of these sensations then you can release the contraction. Second up is the alternating toe touch technique. Here you will also be required to be lying flat preferably on the floor but on top of a cushion or mat. Once you are flat begin by raising your legs into the air. Stretch out your left arm and use the lower abdomen muscles to get the shoulders off the floor. Reach for the right toes with the left arm and then allow your shoulders to return to the floor. Repeat these motions severally and then switch to the right arm and left toes. Your knees should be as straight as possible and the chin and chest should have a good space between them.Moving on we find the sit-up holds. You are required to be on the floor with your knees bent and the feet flat on the surface. The hands should be behind the head. The elbows should not be alongside the head, they should be in a position where you can’t see them. Use the same muscles as before to lift the shoulders off the floor and maintain this for about ten seconds of course adding the time if you feel comfortable. Note that the shoulders need to be lifted with these muscles and not the neck or arms.  The fourth technique is the lower back flattened. For this particular workout you need to be lying down with the knees bent and the feet real flat, same as in the previous workout. The aim is to close the space created between the floor and lower back. Use the lower abdominal muscles (not the legs) to push the back toward the floor so as to close the gap. As in the other techniques mentioned, hold the position for ten seconds or more.

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How to Get Unbelievably Pumped And Shredded Biceps By Doing These Five Exercises A Certain Way

Help for shoulder pain

Arms that ripple with muscle and strength are just plain out sexy! Women absolutely love to see a man with nice strong arms and men love to see women with arms that are toned and shapely and do not look like a pair of bat wings flapping in the wind. So what do you need to do to get your arms in shape and make sure they stay that way?
The Secret to getting unbelievable pumped up and ripped biceps is to use a technique called drop-setting. You do a drop set by performing an exercise at a weight that you can barely lift for 10 to 20 repetitions. After the last rep, drop the weight (usually by 5 to 10 pounds) and do another 10 to 20 reps. After the second set, drop the weight once more and do another 10 to 20 reps.
This amazing method will not only leave your arms feeling outrageously pumped, but after a few weeks you will start seeing arm muscles pop out you didn’t even know you had.
Here are a few simple exercises that you can drop-set that will quickly strengthen the biceps, increase their size and improve their tone:
1. Barbell Curls: Take hold of the barbell with your palms facing up and hands shoulder width apart. Your feet should also be line up with your shoulders. Keeping your elbows firmly at your side and slowly raise the bar until your forearms are upright. Slowly lower the barbell back to the start position and repeat.
2. Lying Straight Bar Cable Curls: Using both hands and an underhand grip take hold of a short cable bar attached to a low pulley. Now lie down on your back with legs straight and feet against the frame of the pulley. With the cable bar resting on your thighs and your arms slightly bent slowly curl the bar towards your chest squeezing the biceps for a count of one then slowly return to the starting position. Make sure that you keep your legs straight and your head down at all times.
3. Curl Bar Preacher Curls: When doing this exercise you will be sitting at a preacher bench with your armpits resting at the top of the pad and the backs of your arms firmly against the arm pad. Now holding a barbell place your hands shoulder widths distance with your palms facing up. Curl the barbell up until your forearm is facing you’re upper arm. Slowly lower the barbell back to the start position and repeat.
4. Incline Dumbbell Curl: Using an incline bench you need to sit at a 45-60 degree angle. Let your arms hang down straight holding a dumbbell in each hand with your palms facing out, away from your body. Now with your elbows held firmly at your sides raise both dumbbells at the same time as if to touch your shoulders. Slowly lower your arms to the start position and repeat.
5. Hammer Dumbbell Curls: You can do these either standing or sitting and the exercise is similar to the dumbbell bicep curls except that your wrist will not turn. Holding a dumbbell in each hand you will slowly lift the dumbbells at the same time as if you want to touch your shoulders. Squeeze the muscle for a count of one and return to the start position. Repeat 15 to 20 times.
All this will take only a few minutes of your time everyday. Of course, it has to be persevered with and not given up after a few days. Try these exercises and see the difference. If you do this regularly you’ll be the proud owner some beautiful biceps will be the envy of everyone you know.

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Exercises for the Back

Help for shoulder pain

This article focuses on certain exercises which, as the name suggests, aim at strengthening three important parts of your body, your back, neck and shoulder. Mentioned below are some simple exercises which can be performed at any time of the day without any inhibitions. Not only do these exercises impart strength to your back, neck and shoulder, they even get them in the perfect shape you desire.The bent over-row – In this exercise you take a dumbbell, go over to a horizontal bench, place the dumbbell on the floor to one side of the bench, kneel with one leg on the bench and support yourself with your corresponding hand. Your other leg should be straight and on the floor slightly to the rear. Grasp the dumbbell with your free hand from the floor and pull it towards your lower ribs. Return the dumbbell towards the floor until your arms is stretched. Change arms and repeat.The pelvic tiltLie on your back with your knees bent up, and your feet apart and flat on the floor. Place your hands down on the small of your back and feel the arch in your lower back. In this exercise you will try to press this arch down to meet the floor. Squeeze your buttocks together, tighten the muscles of your abdomen and then raise your buttocks slightly off the floor. Hold this position for a count of ten. Relax. Repeat three times.Jogging – Most people swing their arms backwards and forwards while they jog. This subtle arm swinging causes the back muscles to tense and relax over and over again, toning them up. This doesn’t place the same strain on the muscles as rowing does, but it’s still an excellent exercise to get rid of back fat because it burns a lot of calories. Of course jogging also works other body parts. It’s more of a complete cardio exercise than rowing. Walking is similar to jogging because the arm movements are the same. However, walking is much less intensive than jogging, so expect slower results.Leg pullLie on your back on the floor, hold your right knee with your hands and pull it towards your chest. Press your chest for 5 seconds and then release your knee. Push it back to its initial position and pull your left knee. Repeat the exercise ten times with each knee.The Wall Squat – Working on the hips, legs and back, the Wall Squat commences with you standing with your back up against a wall. Your heels should be about a foot and a half away from the wall, with heels about shoulder-width apart. Then slowly slide yourself down the wall until your knees assume a right angle. This position should then be held for five seconds before you slide back up the wall.A Lunge is another good exercise to improve the power possessed by your back. Stand erect and put your hands on your hips. Now, taking your abs in, take a giant step forward with your right fooCable Pull-down ExerciseHere you’ll want to secure a fitness band at any level higher than your shoulders. Assume a strong position with your feet flat and toes pointing ahead. Pull your hands toward the outside of your chest and squeeze those shoulder blades together. Flexibility programs are also great methods for relieving the pain. Stretching exercises help develop flexibility in the spine. Stretching may be one of the most important methods for easing the pain. Simple stretching exercises release some of the tension in lower back muscles. When you release muscle tension, you eliminate the tightness and possible muscles spasms.Stretch to footSit and stretch your legs out and put your feet together. Put your hand on the ground and extend them forwards as much as you can. Hold your position for 30 seconds and repeat the exercise.Hip lifts: Lie on the floor on your back with knees bending and feet flat on floor, slightly far apart. The hands should be placed on floor with palms on the floor. Lift your hips as high as you can while squeezing gluteal muscles. Stay in this position for about 5 to 10 seconds and return to original position slowly. About 5 to 10 repetitions should be performed for this exercise. When performing this exercise make sure that your breath normally.

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Shoulder Fracture? Try Physiotherapy

Help for shoulder pain

Fractures of the humerus are common and make up about 5% of all fractures, with 80% of them either undisplaced or just minimally displaced. More common in people suffering from osteoporosis, it is common to have a forearm fracture on the same side. Damage to the nerves or circulatory system is possible from these fractures but not often seen. Common areas of fracture are the neck of humerus at the top of the arm(fractured shoulder) and the mid shaft of the arm bone. A fall onto the outstretched hand, onto the elbow or onto the shoulder itself is the most common cause of a fractured arm. Since many of the arm muscles insert onto the humeral head, when the injury occurs the muscular action involved can displace the fragments and complicate the management. 65 years old is the peak incidence for this kind of fractured humerus and if younger patients suffer this fracture the likely cause will involve high forces such as traffic accidents or sports injury. If the fracture occurred without significant force then a pathological cause such as cancer must be suspected. On physio examination pain will occur on movement of the shoulder or the elbow, there may be extensive bruising and swelling, the arm may appear short if the fracture is displaced in shaft fractures and there is very restricted shoulder movement. Radial nerve damage is rare in upper humeral fractures but more common in fractures of the shaft, leading to “wrist drop”, weakness of the wrist and finger extensors and some thumb movements.Shoulder Fracture ManagementInitial management is to restrict the patient’s movement and give them enough painkillers to make them comfortable. Upper humeral fractures can be managed conservatively if not displaced but if the greater tuberosity is fractured then an injury to the rotator cuff must be considered, more common in older people, injuries with high forces involved and where there is a lot of displacement. The typical treatment is a collar and cuff sling, allowing the elbow to hang in mid air and keep the humerus in line. Shaft fractures may be managed by humeral bracing. Fractures with three or four parts plus displacement often need surgical treatment, with open reduction surgical fixation (ORIF) more often required in younger patients. In older people the humeral head may be replaced as the fracture may not heal or give an acceptable pain or movement result. Shaft fractures usually heal without surgery (plating or nailing) and are managed in a functional brace.  Complications include frozen shoulder, avascular necrosis of the humeral head in multi-part fractures and nerve injury in shaft fractures. Six to eight weeks is typical healing time with older people often suffering a permanent reduction in shoulder movement. Physiotherapy Management of Shoulder FracturesInitially the physio assesses the arm, asking the patient about their pain level as this varies greatly, examining the swelling and bruising of the arm. The physiotherapist then checks the available range of movement of the shoulder, elbow, forearm and hand. Any muscle weakness and sensory loss is noted as this may denote nerve damage. If not operated on, a sling is continued with and if the fracture is not too painful or severe, early exercises are started by the physiotherapist. Pendular exercises, with the patient bending over at the waist, are important in the early stages as they allow movement of the shoulder joint without much force.Once the three week stage is reached the fracture will have begun to heal and auto-assisted exercises can be started, where the patient helps the affected arm with the uninjured one. This is progressed to unassisted exercises, moving the arm up above the head, behind the back and behind the neck. As the six week point approaches, when the bone has effectively healed, the physiotherapist will start the patient doing more forceful exercises involving gentle stretches at the end of range to improve mobility. Mobilisation techniques to the shoulder joint and strengthening exercises using Theraband are progressed to increase muscle power and joint range.

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