#stayfitwithanand

Are you ever feeling slouching? Or rubbing down your aching back *? Or wish you could more easily lift your child or a heavy suitcase? If so, chances are that you will have to work on your core strength. For everyone, the core strength is important, every day. It not only makes it easier to accomplish regular tasks and protect you against injury in general, but it also helps you to improve your posture and especially protect your back. That is where the new Anytime Fitness App's workout comes in! Get up, get more moving, and try these exercises to build lower back strength better. Exercise for Lower Back pain ! Back Extension  Exercise  Lie face down with your chest on the ball, your arms crossed over your upper chest, and your legs straight out behind.  Raise your chest up off the ball, coming to an upright position.  Do not to bounce up and down on the ball as you perform each rep. Quad Superman Exercise  Begin on all fours with both knees and hands on the flo...

The degree of the movement done by muscle contraction is known as the Range of muscle work. The range can be measured with the help of a goniometer. Movement is a very complex mechanism, a lot of muscles are working in a group and in synchronized pattern to draw out the perfect desirable movement. As per function we already talked about Agonist, antagonist, Synergist, and fixator muscles.

When we think of a perfect figure in the world of bodybuilding, we immediately think of the Golden Era of bodybuilding aesthetics from the 1950s to the 1970s. Those physiques represented the peak of what it meant to be a body architect. There are four kinds of Muscles are in our body. Agonist, antagonist, Synergist, and fixators . every muscle groups have their own work but in the gym, I saw that people are just following a major group like biceps-triceps or hams quads. I saw rarely traps being played. There are three muscle groups in particular that are frequently overlooked, leaving the door open for explosive and rapid growth owing to their lack of training. As a result, when we target them, we may provide the impression of a more developed and larger overall physique. This is going to be a game-changer.

Sugar consumption affects organs throughout the body, including the liver & heart. It increases your risk of disease. It can affect your thought processes. It can even affect the appearance of your skin. Sugar messes with your functioning from head to toe- from a minor annoyance to life-threatening health conditions.  When you consume too much sugar, the extra insulin in your bloodstream can cause problems with your arteries throughout your body. It causes their walls to become inflamed, thicker than normal, and stiffer, which stresses and damages your heart over time. Heart disease, such as heart failure, heart attacks, and strokes, can result as a result of this. Here are 8 reasons why eating too much sugar is bad for health. 1.Effect on your brain:  Sugar has the potential to be addictive & could cause neurochemical changes in the brain. When we eat sweet foods the brain’s reward system – called the mesolimbic dopamine system- gets activated. Dopamine is a brain c...

I’ve been training for almost 5 years at the gym now, and I’ve seen it all. Gymming is not easy? Every gym-going person and especially the one who is attending gym first time have so many questions in mind, right? Today we are going to discuss this. That Most 8 mistakes that as a Trainer and Physiotherapist I have heard from my clients. 1.  Focusing on numbers rather than technique This is a cardinal sin done by many, from the beginner just trying to get buff to the powerlifter trying to hit bigger numbers and everything in between. Chasing the next number is a natural human trait, and in the gym, the next number is a heavier weight to lift. Bigger numbers imply greater strength, which in turn implies greater feelings of accomplishment. via GIPHY Then there's the injury. The number one thing you should focus on in the gym is technique because if you make it a priority, you'll be less likely to sustain an injury. Furthermore, mobility is extremely important. If you can't get...

I wish you ALL a very Happy and peaceful Diwali, May God accept your good deeds, Forgive your transgressions and ease, The suffering of all peoples around the globe. India's Famous Festival of Lights HAPPY DIWALI 2021 Happy Diwali 

The Gluteus medius muscle is located in the posterior hip.it is a large fan-shaped muscle. muscle belongs to the gluteal region. Gluteue medius muscle in the human body Origin:  iliac crest, ilium between superior and middle gluteal lines Insertion: lateral the aspect of greater trochanter of the tibia Nerve supply:  superior gluteal nerve(l4,5,s1) Blood supply: superficial and deep branches of the superior gluteal artery Action:  hip abduction,  medial rotation of femur at the hip joint(anterior fibers) palpation of the muscle: lateral the aspect of hip between the iliac crest and greater trochanter during active hip abduction.  when standing on one foot, this muscle contracts on that side to stabilize the pelvis and prevent it from tilting to the unsupported side .alternate contraction of these muscles occurs in walking. Paralysis of this muscle on one side results in the “gluteal medius limp "the pelvis tilt towards the uninvolved side in walkin...

Compartment syndrome happens when excessive pressure builds up inside the body's enclosed muscle space. Compartment syndrome is usually the result of bleeding or swelling following an injury. What is Compartment Syndrome? The hazardously high compartment syndrome pressure impedes blood flow to and from the tissues affected. It can be an emergency that requires surgery to avoid permanent injury. Behind the Muscle in Compartment Syndrome? Organ or muscle groups are organized into areas which are called compartments. The walls of these compartments are formed by strong connective tissue webs, called fascia. Blood or edema (fluid resulting from inflammation or injury) may build up in the compartment following an injury.  Fascia's tough walls can't easily expand, and compartment pressure increases, preventing adequate blood flow to tissue inside the compartment. Severe damage to tissue may result, with loss of body function or even death. The legs, arms, and abdomen are more lik...

Athletes in contact sports have many chances of getting a muscle contusion (bruise). Contusions are second only to strains as a leading cause of injuries from sports. Most of the contusions are minor and heal fast, without taking the athlete out of the game. However, severe contusions can cause deep tissue damage and complications which may prevent an athlete from playing sports for months. What is the Difference between Muscle contusion or bruise? Contusions occur when a blunt object strikes a part of the body with a direct blow or repeated blows, crushing underlying muscle fibers and connective tissue without breaking the skin. The result of falling or jamming the body against a hard surface can be a contusion. Symptoms Swelling Pain Limitation in ROM Around injured Area Weakness in injured Muscle stiffness Sometimes Blood accumulation is present at the site of damage underlying complications like a fracture, dislocation of joint sprain torn muscle Abdominal contusion in sports cause...

Flexion The movement that Reduces the angle between the articular surface and ending in nature. Example., Elbow flexion.    hyperflexion  is excessive flexion at a joint. Hyperextension injuries are common at hinge joints such as the knee or elbow. Extension Stretching movement and opposite to flexion which is Increase the angle between the articular surface. Example., Elbow Extension  Hyperextension  is the abnormal or excessive extension of a joint beyond its normal range of motion, thus resulting in injury. Abduction A movement where bony Segments move away from the midline.  Adduction A movement where bony Segments move towards the midline. Abduction  and  adduction  motions occur within the coronal plane and involve medial-lateral motions of the limbs, fingers, toes, or thumb. Abduction moves the limb laterally away from the midline of the body, while adduction is the opposing movement that brings the limb toward the body or across ...

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...

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...

The ankle/foot complex is structurally analogous to the wrist-hand complex of the upper extremity but has a number of distinct differences to optimize its primary role to bear weight. The complementing structures of the foot allow the foot to sustain large weight-bearing. the bones of the foot are traditionally divided into three functional segments. These are the hindfoot (posterior segment), composed of the talus and calcaneus ; the midfoot (middle segment) , composed of the navicular, cuboid, and three cuneiform bones ; and the forefoot (anterior segment) , composed of the metatarsals and the phalanges. These terms are commonly used in descriptions of ankle or foot dysfunction or deformity and are similarly useful in understanding normal ankle and foot function. The three motions of the ankle/foot complex that approximate cardinal planes and axes are dorsiflexion/ plantarflexion, inversion/eversion, and abduction/adduction. Dorsiflexion and plantarflexion are motions that occur...

The sartorius muscle is a thin, long, superficial muscle in the anterior compartment of the thigh. It runs down the length of the thigh, runs over 2 joints—hip and knee joints and is the longest muscle in the human body. muscle has a twisted position in the body. Sartorius passes behind the medial condyle of the femur to end in a tendon. The tendon sartorius, after taking an anterior curve joins with the tendon of the Gracilis and Semitendinosus in the pes anserinus before its final insertion. Origin of Sartorius : Satorius originates anterior superior iliac spine. Insertion: Satorius is inserted on the medial aspect of the proximal tibia. Actions of Sartorius:  Sartorius flexes, abducts & laterally rotates the thigh. Sartorius also flexes knee (weak flexor).  Nerve Supply:  it is supplied by Femoral nerve. Arterial Supply: The sartorius muscle receives blood supply from superficial circumflex iliac, lateral femoral, deep femoral, descending gen...