#stayfitwithanand

There is a high risk of developing tight hip flexors in people who sit for long periods of time. When hip flexors are tight, pain in the lower back and hips can occur in an person.Injuries may also arise from tight hip flexors. There are, thankfully, many stretches and exercises that relax and strengthen the flexors of the hip. A individual is less likely to suffer pain or injury with improved strength and flexibility. Equipment you need: mat, wall, and ankle weights (optional for Resistence training). Muscles Used: The primary hip flexors are the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles. How to Perform Hip Flexion Exercise? Lie on your Back, with your upper body rested on mat properly in aligned position.  Bend the opposite Knee Exhale and Raise the hip in upward direction towards ceiling. Hold the position for count 10. For initial phase do 10 Repetitions with hold of knee extension for up to 10 counts in two set. If you want to strength your quads furt

this exercise helps to improve Your Quadriceps. With this exercise, sitting tall with a good posture is very necessary. Try to lean against a wall with your back , shoulders, and buttocks, if you find yourself rounded forward. Equipment you need: mat, wall, and ankle weights (optional for Resistence training). Muscles Used: quadriceps Group of Muscle How to Perform Knee Extension Exercise?  Sit down on the floor with a tall posture. Your shoulders should be pulled down your back with your chest. Sit High so that your knee remains flexed in starting position.  Breath out, Without fail losing posture or leaning away from wall, lift the Leg up in the air as high as you can. you can Hold the Knee in extended position if you want to get good result for at least on count of 10.  Inhale and slowly flex your knee down to starting position. do not slam or perform this exercise quickly. slow and rhythmic Exercise will give good Results.  For initial phase do 10 Repetitions with hold of knee ex

It is a thin muscle situated in between the tibialis anterior and the extensor digitorum longus muscle. Origin – an  anterior shaft of fibula, interosseous membrane Insertion   - the  base of distal phalanx of the great toe Nerve supply – deep peroneal nerve(l4,5,s1) Blood supply – anterior tibial artery Action – an  extension of great toe, assists dorsiflexion of ankle Palpation – tendon palpated lateral to tibialis anterior the tendon on the anterior surface of the ankle and also on the dorsum of the foot near the greater toe

Origin – lateral condyle and lateral shaft of tibia , interosseous membrane Insertion- the  base of 1 st metatarsal,first cuneiform Nerve supply- deep peroneal nerve(l4,5,s1) Blood supply- anterior tibial artery Action- dorsiflexion of the ankle, inversion of the foot Palpation- lateral side of the tibia on the anterior surface during active ankle dorsiflexion tendon palpated on the medial side of anterior the surface of the ankle. Paralysis of this muscle causes foot drop. Frequently involved in “shin splints"  

 It is the deepest muscle of the deep posterior compartment of the lower leg. Origin – posterior tibia, fibula, and interosseous membrane Insertion   - navicular and adjacent tarsals and metatarsals on the plantar surface. Nerve supply – tibial nerve(l5,s1) Blood supply- posterior tibial artery Action- inversion of the foot, assist plantarflexion of the ankle Palpation- tendon palpated on medial malleolus during active inversion of the foot.belly is deep to triceps sural and cannot be palpated. “it is the key stabilizing muscle of the lower leg"

The peroneus muscles are consist of three muscles and it also called fibularis. Peroneus is derived from the Greek word for fibula, indicating the location of the peroneal muscles. 1.        Peroneus Tertius (fibularis Tertius) 2.        Peroneus brevis ( fibularis brevis) 3.        Peroneus longus (fibularis longus)   1.        Peroneus Tertius (fibularis Tertius) Origin – anterior distal fibula(with extensor digitorum longus) Insertion – the  base of 5 th metatarsal Nerve supply – deep peroneal nerve(l4,5,s1) Action – eversion of the foot, assist dorsiflexion Palpation – tendon palpated lateral to extensor digitorum longus tendon on dorsum of foot at base of 5 th metatarsal. This muscle functions to place the foot flat on the ground by raising the lateral border. 2.         Peroneus brevis (fibularis brevis) Origin – lateral shaft of the fibula (lower 2/3) Insertion – the  base of 5 th metatarsal Nerve supply- superficial peroneal nerve (l4,5,s1)

    Extensor digitorum  longus It is the pennate muscle situated in the lateral part of the front leg. Origin – lateral the condyle of tibia, proximal 2/3 of anterior shaft of fibula Insertion – middle and distal phalanges of 4 lateral toes Nerve supply – deep peroneal nerve(l4,5,s1) Blood supply – proximal part is supplied by anterior tibial artery and the distal part is supplied by the fibular artery. Palpation- common tendon palpated on the anterior surface of the ankle, lateral to extensor hallucis longus tendon. the divided tendons palpated on the dorsum of the foot. 2.        Extensor digitorum brevis Origin – anterior calcaneus Insertion – extensor expansion of 4 medial toes Nerve supply   - deep peroneal nerve(l4,5,s1) Action – aids extension of 4 medial toes at mp joints Blood supply -   anterior perforating branch of the fibular artery and the anterior lateral malleolar artery Palpation- anterior to and   slightly below lateral malleolus on the dorsum of the foot.