Dumbell Exercises for the Back

Posted on 05/03/2024

Dumbbell exercises for the back

Overview of importance of a strong back

Having a strong lower back is crucial for several reasons:

Supports Proper Posture: A strong lower back helps maintain proper posture, reducing the risk of developing poor posture-related issues such as lower back pain, rounded shoulders, and forward head posture.
Prevents Injury: Strengthening the lower back muscles can help prevent injuries during physical activities and everyday movements. A strong lower back provides stability and support to the spine, reducing the risk of strains, sprains, and other injuries.
Supports the Spine: The lower back, or lumbar spine, bears a significant amount of weight and stress from everyday activities like walking, standing, lifting, and bending. Strengthening the lower back muscles helps support the spine and distribute weight more evenly, reducing the risk of spinal injuries and degenerative conditions.
Improves Athletic Performance: Strong lower back muscles are essential for athletes participating in sports that require power, agility, and explosive movements. Activities such as running, jumping, and lifting heavily rely on the strength and stability of the lower back.
Enhances Functional Movement: Many daily activities, such as bending, lifting, twisting, and carrying, require the use of lower back muscles. Strengthening these muscles improves functional movement patterns and makes everyday tasks easier and safer to perform.
Reduces Lower Back Pain: Strengthening the muscles surrounding the lower back can help alleviate and prevent lower back pain. Strong muscles provide better support to the spine, improve posture, and reduce strain on the lower back, which can help alleviate discomfort and pain.

Overall, having a strong lower back is essential for maintaining overall health, preventing injuries, and improving physical performance in various activities. Incorporating exercises that target the lower back into your fitness routine can help build strength, stability, and resilience in this important area of the body. However, it’s important to consult with a healthcare professional or fitness expert before starting any new exercise program, especially if you have a history of back problems or injuries.

Exercises

Here are some dumbbell exercises that can be performed for the back:
1. Bent-over rows: Hold a dumbbell in each hand and hinge at the hips to lean forward, keeping your back straight. Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Lower the dumbbells back down and repeat.
2. One-arm rows: Place one knee and one hand on a bench, and hold a dumbbell in your other hand. Pull the dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat, then switch sides.
3. Renegade rows: Start in a push-up position with a dumbbell in each hand. Keeping your core tight, lift one dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat on the other side.
4. Reverse fly’s: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Hinge at the hips to lean forward slightly, and lift your arms to the sides until they parallel the floor. Lower the dumbbells back down and repeat.
5. Shrugs: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Lift your shoulders towards your ears, save for a second, then lower them back down and repeat.
Remember to use the proper form and choose an appropriate weight for your fitness level. Start with a lighter weight and gradually increase as you get stronger.
If you are experiencing back pain, back weakness or are just interested in finding out more in relation to back exercises with dumbbells. Please speak to one of our personal trainers or exercise professionals on info@livewellhealth.co.uk or bu phone on 0330 043 2501.

Hip flexor strengthening exercises

Posted on 09/02/2024

Hip Flexor Strengthening exercises

Stretching

Quadricep and hip flexor stretch (lying on side):

• Lie on one side, with your legs extended and stacked on top of each other
• Bend your top knee and bring your foot towards your glutes, keeping your bottom leg straight
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (kneeling):

• Kneel on the floor with one foot in front of the other
• Shift your weight forward, keeping your back straight, until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (edge of table):

• Stand facing a table or similar surface
• Place one foot up on the table with your knee bent, while keeping the other foot on the floor
• Lean forward into the table until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Seated butterfly:

• Sit on the floor with the soles of your feet touching each other
• Hold onto your feet and gently press your knees down towards the floor
• Hold this stretch for about 30 seconds

Bridge pose:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your hips up towards the ceiling, keeping your feet and shoulders on the ground
• Hold this position for a few seconds and then slowly lower your hips back down to the floor.

Strengthening

Mountain climbers:

• Get into a push-up position with your hands placed under your shoulders
• Bring one knee up towards your chest while keeping your other leg extended behind you
• Switch legs quickly and repeat the motion, as if you are running in place
• Continue this motion for a specified number of repetitions or for a set amount of time

Lunges/Jump Lunges:

• Stand with your feet hip-width apart
• Step forward with one foot, lowering your body until both knees form a 90-degree angle
• Push back up to the starting position
• For jump lunges, add a jump as you switch legs and land with the opposite foot forward.

Straight leg raises:

• Lie on your back with your legs extended straight up towards the ceiling
• Keeping your legs straight, lower one leg down towards the floor until it is about 6 inches off the ground
• Raise your leg back up to the starting position and repeat with the other leg
• Continue this motion for a specified number of repetitions or for a set amount of time.

Hamstring bridge with banded hip flexion:

• Lie on your back with your knees bent and feet flat on the floor
• Place a resistance band around your thighs, just above your knees
• Push through your heels to lift your hips up towards the ceiling
• While holding this position, bring your knees towards your chest and then straighten them back out

Standing knee flexion with additional weight:

• Attach weight to one feet
• Focusing on holding your core strong, bend the knee to flexed position
• Continue this motion for a specified number of repetitions or for a set amount of time.

Resistance training for older adults

Posted on 09/02/2024

Resisted training for older adults

Resistance training is a type of physical exercise that involves the use of resistance such as weights or resistance bands to help build strength and muscle mass. This is beneficial for all ages especially for older adults, as it helps the improvement of overall health and the quality of life.

Unfortunately, as we age muscle mass suffers from a yearly decline, however, using resistance training can prevent/slow down this decline. Some benefits from resistance training for older adults include:

Improved muscular function and movement
Improved balance and reduced fall risk
Maintenance of good health

Here are some tips for older adults looking to begin or continue resistance training:

1. Consulting with a healthcare professional: before starting a new program, it’s important to consult with a healthcare professional, if you have any underlying health conditions.

2. Start slowly: beginning with lighter weights and fewer repetitions will gradually increase the improvement of strength and endurance. It’s also important to allow rest and recovery time between workouts.

3. Listening to your body: paying attention to how your body feels during or after training. Experiencing any pain or discomfort, it is required to stop the exercise and consult with a healthcare professional.

4. Incorporate variety: having a variety of exercises to target many different muscle groups and preventing boredom – exercise should be fun! This can help by preventing overuse injuries from repetitive movements.

Overall, resistance training can be a safe and effective form of exercise for older adults by providing proper guidance and caution to help the improvement of strength, balance and overall health.

Flat Feet

Posted on 09/02/2024

Flat Feet

Overview

Flat Foot, medically known as Pes planus, is a condition in which the medial longitudinal arch (MLA) which runs the length of the foot is flattened out or lowered. Flatfoot may affect one or both feet, and it can not only increase the load acting on the foot structure, but also interferes with the normal foot function. Therefore, individuals with flat feet experience discomfort while standing for long periods of time and exhibit a distinctive flat-footed gait. Typical flatfoot symptoms include a tenderness of the plantar fascia, a laxity of the ligaments, a rapid tiring of the foot, pain under stress, and instability of the medial side foot structure. Over time, the mechanical overloading resulting from the flattened MLA is transferred to proximal areas such as the knees, hips, and lower back. Flatfoot is recognized as a contributory factor in a wide variety of medical conditions, including lower limb musculoskeletal pathologies such as plantar fasciitis Achilles tendonitis, and patella-femoral joint pain.
Flatfoot deformities are commonly treated using some form of orthotic device. Such devices are designed to provide stability and to realign the foot arch, and have a demonstrable success in alleviating patients’ symptoms

Anatomy

Flatfeet are an anatomical alteration which can occur in one foot or in both feet. The most common structural difference in flatfeet is found to be rear-foot varus which in turn causes excessive pronation of the foot. In addition, deepened navicular cup, widened talus articular surface, proximally faced talus, and higher positioned navicular articular surface can be seen. These alterations cause the MLA to collapse resulting in a loss of arch height. When this loss of arch height is observable in both non-weight bearing and weight bearing positions, it is termed as rigid flatfeet. Contrarily, when a normal MLA height is present in non-weight bearing condition and collapses with weight bearing is identified as flexible flatfeet.

Symptoms

The most identifiable symptoms and characteristics of flat feet are the decrease or lack of arches in the feet (especially when weight bearing) and pain / fatigue along the inner side of the feet and arches.
Some issues caused by flat feet include:
• Inflammation of soft tissue
• Foot, arch, and leg fatigue
• Heel, foot, and ankle pain
• Knee, hip, and lower back pain
• Rolled-in ankles
• Abnormal walking patterns
• Shin splints
• Bunions
• Hammertoe
• Arthritis
• Plantar fasciitis
• Posterior tibial tendon dysfunction (PTTD)

Causes

Flatfeet is not unusual in infants and toddlers, because the foot’s arch hasn’t yet developed. Most people’s arches develop throughout childhood, but some people never develop arches. People without arches may or may not have problems.
Some children have flexible flatfeet, often called flexible flatfoot, in which the arch is visible when the child is sitting or standing on tiptoes but disappears when the child stands. Most children outgrow flexible flatfeet without problems.
People without flatfeet can also develop the condition. Arches can collapse abruptly after an injury. Or the collapse can happen over years of wear and tear. Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.

Diagnosis

The observation of the feet mechanics from the front and back and also toes stand. The strength test in the ankles and locate the main area of pain. The wear pattern on the shoes also may reveal information about the feet.

Tests

Imaging tests that can be helpful in diagnosing the cause of foot pain may include:
• X-rays. A simple X-ray uses a small amount of radiation to produce images of the bones and joints in the feet. It’s particularly useful in evaluating alignment and detecting arthritis.
• CT scan. This test takes X-rays of the foot from different angles and provides much more detail than a standard X-ray.
• Ultrasound. Ultrasound may be used when a tendon injury is suspected. Ultrasound uses sound waves to produce detailed images of soft tissues within the body.
• MRI. Using radio waves and a strong magnet, MRIs provide excellent detail of both bone and soft tissues.

Treatment

Many people with flat feet don’t have significant problems or need treatment. However, if foot pain, stiffness or other issues occur health provider might recommend nonsurgical treatments. Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons.
Treatments include:
• Nonsteroidal anti-inflammatory drugs (NSAIDs), rest and ice to ease inflammation and pain.
• Physical therapies to stretch and strengthen tight tendons and muscles, improving flexibility and mobility.
• Supportive devices like foot orthotics, foot or leg braces and custom-made shoes.

Exercises

Toes elevations: Start by standing with your feet shoulder-width apart and flat on the ground. Slowly raise your toes off the ground as high as you can, while keeping your heels on the ground. Hold this position for a few seconds, then lower your toes back down to the ground. Repeat for several repetitions.

Toes scrunches: Begin by sitting in a chair with your feet flat on the ground. Scrunch your toes together as tightly as you can, then relax them. Repeat for several repetitions.

Double/Single leg raises: Start by lying on your back with your legs straight out in front of you. For double leg raises, raise both legs off the ground at the same time, keeping them straight. For single leg raises, raise one leg off the ground while keeping the other leg straight and on the ground. Hold the raised leg in the air for a few seconds, then lower it back down to the ground. Repeat for several repetitions on each leg.

Standing single leg balance: Stand on one foot with your knee slightly bent. Hold this position for as long as you can, up to 30 seconds, then switch to the other foot. For a greater challenge, close your eyes or stand on a pillow or unstable surface.

Toes walks: Start by standing with your feet flat on the ground. Slowly walk forward on your toes, keeping your heels off the ground. Walk for a few steps, then lower your heels back down to the ground. Repeat for several repetitions.

Heel walks: Begin by standing with your feet flat on the ground. Slowly walk forward on your heels, keeping your toes off the ground. Walk for a few steps, then lower your toes back down to the ground. Repeat for several repetitions.

Calf muscle stretch: Start by standing facing a wall with your hands on the wall at shoulder height. Take one step back with one foot, keeping your heel on the ground. Bend your front knee, keeping your back leg straight, until you feel a stretch in your calf muscle. Hold this position for 15-30 seconds, then switch legs and repeat.

Prevention

Although flat feet are often hereditary and cannot be completely prevented, there are strategies that can be put in place to help reduce the risk of developing flat feet symptoms. Here are some preventative measures:
Footwear:
Choose supportive footwear with good arch support and cushioning and try to avoid shoes with flat soles.
Consider using orthotic insoles or arch supports that are designed to provide additional support and alignment for the feet.

Foot Exercises:
Perform exercises to strengthen the muscles of the feet and lower legs. This may include toe curls, heel raises, and toe taps. Consult with a healthcare professional or a physical therapist for guidance on appropriate exercises.

Maintain a Healthy Weight:
Excess body weight can contribute to the flattening of the arches. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce stress on the feet.

Avoid Prolonged Standing:
If your job or activities involve prolonged periods of standing, take breaks to rest and stretch your feet. Consider using supportive mats or insoles in areas where you stand for long durations.

Stretching Exercises:
Perform stretching exercises to maintain flexibility in the Achilles tendon and calf muscles. This can help prevent excessive pronation and contribute to better foot alignment.

Avoid High Heels:
Limit the use of high-heeled shoes, as they can contribute to foot misalignment and increase stress on the arches. Opt for shoes with a moderate heel height.

Gradual Changes in Physical Activity:
If you are starting a new physical activity or exercise routine, make changes gradually. Sudden increases in intensity or duration can place additional stress on the feet.

Proper Body Mechanics:
Pay attention to your body mechanics and posture. Maintain good posture while standing and walking and be mindful of how you distribute your weight on your feet.

Consult with a Specialist:
If you have concerns about your foot structure or experience symptoms of flat feet, consult with a podiatrist or orthopaedic specialist. They can provide a thorough evaluation and recommend appropriate interventions, such as orthotics or physical therapy.

Consider Arch-Supporting Activities:
Engage in activities that naturally support the arches, such as swimming or biking. These activities can be less stressful on the feet compared to high-impact sports.
It’s important to note that preventive measures may vary based on individual factors, and what works for one person may not be suitable for another. If you have specific concerns about flat feet or foot health, seeking advice from a healthcare professional is recommended. They can provide personalized recommendations based on your unique circumstances.

Stroke and Its Effects on Motor Functions

Posted on 06/02/2024

Stroke and Its Effects on Motor Functions (arms and legs)

Overview

A stroke can occur when the blood supply to part of the brain is interrupted or reduced (Ischemic stroke) that is caused by the obstruction of a blood clot (most common), or by blood vessels bursting (ruptures) and preventing the blood flow to the brain (Haemorrhagic stroke). Strokes prevent brain tissue from getting the required oxygen and nutrients, that can affect muscles in the arms and legs. Most strokes are ischemic, accounting for 85% of most strokes, and transient ischemic attacks are similar, except that no brain damage occurs, and symptoms typically resolve within an hour. After a stroke, the muscles may become limp and feel heavy (flaccid or low tone). In the weeks or months after a stroke, the muscles may shorten and tighten, making movement very difficult (spasticity). A stroke can be severe, so immediate treatment is crucial, and early action can reduce brain damage and other complications. Strokes can occur in any age group or sex; however, the risk increases with age. At younger ages, males are most likely to have a stroke, although hormonal changes during pregnancy, childbirth, and menopause, increases the risk of stroke for females.

Anatomy

At the base of the brain, the carotid and vertebrobasilar arteries form a circle of communicating arteries (namely the Circle of Willis). Other arteries such as the anterior cerebral artery (ACA), the middle cerebral artery (MCA) and posterior cerebral artery (PCA), develop and travel around the brain.
Ischemic stroke is caused by deficient blood and oxygen supply to the brain, as a build-up of plaque that causes the vascular chamber to constrict, and form clots (thrombotic stroke). A blood clot or the plaque can also break off and travel to the brain, reducing blood flow (embolic stroke), which causes severe stress and possible cell death (necrosis) that can be accompanied by a loss of neuronal function.
Haemorrhagic stroke is caused by sudden bleeding of blood vessels (accounts for about 10-15% of strokes). Stress in the brain tissue and internal injury causes an artery in or on top of the brain to open (rupture), causing pressure and swelling of the brain, that produces toxic effects in the vascular system, and causes abnormal accumulation of blood within the brain.

Symptoms

• Difficulty with speech and confusion on others speech
• Paralysis or numbness the body, including the face, an arm, or leg- restricting movement due to weakness and numbness
• Abnormally high blood pressure
• Problems with balance and coordination
• Vision loss in one or both eyes
• Severe headache (may be accompanied with vomiting and dizziness)
• Trouble walking

Risk Factors

• High blood pressure (hypertension) and high LDL cholesterol levels
• Diabetes or Obesity
• Family history and genetics
• Smoking and excessive alcohol drinking
• Heart disorders and atrial fibrillation
• Inflammation of blood vessels (vasculitis)

Diagnosis

Most stokes can be diagnoses through a neurological examination, that involves an observation evaluation of the nervous system (assessment of signs and symptoms, and the timing of symptoms). This often examined through completing the ‘standardised NIH Stroke Scale’, that measures neurological function and deficits through a list of questions and physical and mental tests (assessing alertness, communication, and simple movements).
Other assessments for stroke, sometimes includes brain imaging techniques such as CT scans, which are often used to rule out any bleeding in the brain before giving any medication. An MRI is often used to detect any stagnation of water movement through the cells in injured brain tissue. Both imaging techniques are equally as accurate in determining bleeding, however an MRI can provide an earlier diagnosis of ischemic stroke, performed on those without any types of metallic or electronic implants, such as a pacemaker.

Rehabilitation

The process of rehabilitation depends on the symptoms and severity, that could include different specialists such as speech therapy, physiotherapists, psychologists, and occupational therapists. The weakness or paralysis of the body, or limbs, can result in problems with coordination and balance, where the severity of the physical disability will be assessed before creating a treatment plan. The aim is often to relearn simple motor activities such as walking, sitting, standing, and lying down, and will focus on improving muscular strength to overcome any movement disabilities. Rehabilitation could involve:
• Constraint-induced therapy- an unaffected limb is immobilized, causing the person to use the affected limb to regain movement and function
• Electrical stimulation therapy- stimulates the nerves that make the muscles contract, to help regain control over the limb, and reduce pain and spasticity
• Stretching exercises- promotes blood flow and range of motion
• Strength exercises- improving grip and ability to use the affected limb
Early-stage example: holding the weak arm with the string arm and rocking it back and forth.
After gaining strength and mobility: squeezing a ball, using wrist weights, or hand weights to build muscle.
• Practice fine motor skills- (examples: picking up objects, writing and drawing with a pen)
• Injections- targeted therapy acts as nerve blocks in affected muscles, helping with spasticity (Phenol injections) or block the release of nerve chemicals involved in muscles contraction (Botulinum treatments)

If you are suffering from any of the symptoms or have suffered from having a stroke, our health and exercise professionals are happy to support you. Contact us on 0330 043 2501 or email us at info@livewellhealth.co.uk.

Fibromyalgia

Posted on 06/02/2024

Fibromyalgia

Overview

Fibromyalgia is a complex medical condition that affects the musculoskeletal system and can cause chronic widespread pain, tenderness, and fatigue. The diagnosis, pathogenesis and treatment of of this condition are still being studied and remain a subject of debate in the medical community. Despite this, the American College of Rheumatology has established classification criteria that consider multiple tender points and chronic widespread pain to be the hallmark symptoms of the condition.
Fibromyalgia is a common condition that affects people of all ages and ethnicities, with a symptom prevalence ranging from 2% to 4% in the general population. However, the actual number of individuals who are diagnosed with fibromyalgia is much lower.
The pathogenesis of fibromyalgia is not well understood, but it is thought to be a result of a complex interaction between biological and psychosocial factors. There is no specific test for fibromyalgia.

Anatomy

Fibromyalgia affects the musculoskeletal system, including the muscles, tendons, and ligaments. It is also associated with the nervous system, as it affects the way the brain processes pain signals. People with fibromyalgia may experience widespread pain and tenderness in various parts of the body, including the neck, back, shoulders, and hips. Additionally, fibromyalgia can also cause symptoms such as fatigue, sleep disturbances, headaches, and cognitive dysfunction (often referred to as “fibro fog”).

Symptoms

Fibromyalgia symptoms include:
• Widespread pain
• Increased sensitivity to pain
• Muscle stiffness
• Difficulty sleeping, leading to fatigue
• “Fibro-fog” affecting mental processes such as memory and concentration
• Headaches
• Irritable bowel syndrome (IBS) with stomach pain and bloating
• Frustration, worry, or low mood.
Note: Fibromyalgia symptoms can be unpredictable and may worsen or improve suddenly.

Causes

The exact cause of fibromyalgia is unknown, but it is thought to be a combination of genetic, environmental, and psychological factors. For example, genetics may play a role in a person’s susceptibility to fibromyalgia, while stress, trauma, and infections may trigger the onset of symptoms. Additionally, some research suggests that fibromyalgia may be associated with imbalances in certain brain chemicals that regulate pain, sleep, and mood.

Diagnosis

The diagnosis of fibromyalgia can be challenging because its symptoms are often similar to those of other conditions, such as arthritis, lupus, and chronic fatigue syndrome. To diagnose fibromyalgia, a doctor will perform a thorough physical examination and ask about the patient’s medical history and symptoms. There are no specific tests to diagnose fibromyalgia, but a doctor may order imaging studies, such as X-rays, MRI, or CT scans, to rule out other underlying conditions.

Treatment

Treatment for this condition is aimed at managing the symptoms of the condition. There is no cure for fibromyalgia, but there are several effective treatments that can help relieve the pain and improve quality of life. Some common treatments for fibromyalgia include pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and prescription pain relievers, as well as physical therapy, exercise, and other forms of therapy, such as cognitive behavioural therapy (CBT) and mindfulness-based stress reduction. Additionally, some people with fibromyalgia find relief from complementary therapies, such as massage, acupuncture, and chiropractic care.

Prevention

There is no known way to prevent this condition, but there are steps you can take to manage its symptoms and improve your quality of life. Maintaining a healthy lifestyle, including regular exercise and a balanced diet, can help reduce stress and improve sleep. Additionally, practicing stress-management techniques, such as meditation and mindfulness, can help reduce anxiety and depression, which are often associated with fibromyalgia.

In conclusion, fibromyalgia is a complex and poorly understood condition that affects the musculoskeletal system and nervous system. While there is no cure for fibromyalgia, there are several effective treatments that can help relieve the pain and improve quality of life. If you think you may have fibromyalgia, it is important to see a doctor for a proper diagnosis and treatment plan.

If you are suffering from this condition, our exercise professionals can help. Contact us through our email at info@livewellhealth.co.uk or call us on 0330 043 2501.

Exercises for lower back

Posted on 06/02/2024

Exercises for lower back

Overview

Incorporating exercises that target the lower back into a well-rounded fitness routine can contribute to better posture, reduced risk of injury, improved functional movement, and overall spinal health. It’s important to perform these exercises with proper form and technique to maximize benefits and minimize the risk of injury.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have a history of lower back problems or injuries.

Anatomy

The lower back, also known as the lumbar region, is a complex structure consisting of bones, muscles, ligaments, nerves, and discs. Understanding the anatomy of the lower back is essential for maintaining spinal health and preventing injuries. Here’s an overview of the anatomy of the lower back:

Vertebrae: The lower back is comprised of five vertebrae known as L1 through L5. These vertebrae are the largest in the spine and bear much of the body’s weight. The vertebrae are separated by intervertebral discs, which act as cushions and provide flexibility to the spine.
Intervertebral Discs: Intervertebral discs are fibrous structures located between each vertebra. They consist of a tough outer layer called the annulus fibrosus and a gel-like inner core called the nucleus pulposus. Intervertebral discs help absorb shock, distribute pressure evenly along the spine, and allow for movement.
Spinal Ligaments: Ligaments are strong bands of connective tissue that help stabilize the spine and support its various movements. In the lower back, several ligaments run along the front, back, and sides of the vertebrae, including the anterior longitudinal ligament, posterior longitudinal ligament, ligamentum flavum, and interspinous ligaments.
Muscles: The muscles of the lower back provide support and stability to the spine, facilitate movement, and help maintain posture. Key muscles include:
Erector Spinae: This group of muscles runs along the length of the spine and helps extend the back and maintain an upright posture.
Multifidus: These small muscles lie deep in the spine and provide stability to individual vertebrae.
Quadratus Lumborum: Located on the sides of the lower back, these muscles help stabilize the pelvis and spine and assist with lateral flexion and extension.
Transversus Abdominis: While primarily considered part of the core musculature, the transversus abdominis also contributes to lower back stability by providing support to the lumbar spine.
Nerves: Nerves in the lower back transmit signals between the brain and the rest of the body, controlling movement and sensation. The lumbar spinal nerves branch off from the spinal cord and innervate the lower back, hips, buttocks, legs, and feet.

Understanding the anatomy of the lower back can help individuals take proactive measures to maintain spinal health, prevent injuries, and address any issues that may arise.Proper posture, regular exercise, flexibility training, and ergonomic practices can all contribute to a healthy lower back and overall spinal function.

Exercises

1. Superman: Lie face down on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the floor as high as possible and hold for a few seconds before lowering back down.
2. Bridges: Lie on your back with your knees bent and feet flat on the floor. Raise your hips towards the ceiling, keeping your feet and shoulders on the ground, hold for a few seconds, and lower back down.
3. Bird Dogs: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg straight and hold for a few seconds before returning to the starting position. Repeat with your left arm and right leg.
4. Plank: Start in a push-up position with your arms straight and your wrists under your shoulders. Lower your forearms to the ground and hold your body straight from your head to your heels.
5. Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back towards the ceiling as you exhale, then round your spine as you inhale.
Focusing on proper form and starting with lighter weights or low repetitions is essential to prevent injury. If you have chronic or acute pain in your lower back, consult a healthcare professional before starting any exercise program.

If you need any advice on any exercises that target your lower back, get in touch with one of our personal trainers. Contact us by dropping an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

Shoulder Impingement

Posted on 06/02/2024

Shoulder Impingement

Overview

Shoulder impingement is a common condition that occurs in both athletes and non-athletes and is more common in individuals over the age of 40. It is often accompanied by rotator cuff tendinitis, which is inflammation of the rotator cuff tendons. The prevalence of shoulder impingement varies depending on the population studied, but it is estimated to affect up to 25% of the general population and up to 50% of individuals over the age of 50. It is more common in athletes who participate in overhead sports such as baseball, tennis, and swimming.

The pathophysiology of shoulder impingement involves a combination of factors, including anatomical variations, overuse or repetitive motions, muscular imbalances, and age-related changes. The repeated overhead movements and stresses placed on the shoulder joint can lead to inflammation and irritation of the rotator cuff tendons and bursa, which can eventually lead to impingement. Additionally, structural abnormalities such as a hooked acromion or bone spurs can contribute to impingement.

Anatomy

Shoulder impingement, also known as subacromial impingement, is a condition that occurs when there is compression of the rotator cuff tendons and the bursa between the acromion and the head of the humerus. The rotator cuff is a group of four muscles and tendons that attach the humerus to the scapula, and acromion is a bony prominence that forms the roof of the shoulder joint. Impingement occurs when the space between the acromion and the head of the humerus becomes narrowed, causing the tendons and bursa to be compressed against the acromion.

Symptoms

• Pain in the front or side of the shoulder, especially when reaching overhead or behind the back
• Weakness or loss of strength in the shoulder, especially with overhead movements
• Limited range of motion in the shoulder joint
• Pain and discomfort when sleeping on the affected shoulder
• Swelling or tenderness in the shoulder area
• A clicking or popping sensation when moving the shoulder
• Numbness or tingling in the arm or hand, which may indicate nerve involvement in severe cases

Causes

Common causes of impingement include anatomic variations of the acromion, degeneration of the rotator cuff tendons, overuse and trauma. Factors such as obesity, smoking, and diabetes can also contribute to the development of impingement, resulting in pain and weakness in the shoulder.

Diagnosis

Shoulder impingement is diagnosed through a combination of a physical examination, patient history, and imaging studies. The orthopedic surgeon will assess range of motion, strength, and pain in the affected shoulder, and perform specific tests such as the Neer test or Hawkins-Kennedy test. Imaging studies like X-ray or MRI can reveal degenerative changes in the bones and inflammation or tears in the rotator cuff tendons. A diagnosis of impingement is typically made when the patient has pain and weakness in the shoulder, and the physical examination and imaging studies reveal evidence of impingement. In some cases, a diagnostic injection may be done to confirm the diagnosis and to help to determine the best course of treatment.
Treatment
Shoulder impingement treatment usually begins with conservative measures such as rest, ice, and physical therapy. Medication and corticosteroid injections may also be used to reduce pain and inflammation. In more severe cases, or cases that don’t respond to conservative treatment, surgery such as subacromial decompression may be necessary. This involves removing a small portion of the acromion to create more space for the rotator cuff tendons and bursa. Physical therapy and exercises are essential for recovery after surgery. The treatment of shoulder impingement depends on the underlying cause of the condition and the severity of the symptoms.

Exercises

• Pendulum exercises: This exercise helps to gently move the shoulder and improve range of motion. Stand with your good arm leaning on a table or wall for support, and let the affected arm hang down. Use your body weight to gently move the arm in small circles.
• Isometric rotator cuff exercises: These exercises involve contracting the rotator cuff muscles without moving the arm. An example is the “empty can” exercise, which involves holding a light weight with the arm at a 90-degree angle to the body and squeezing the shoulder blade towards the spine.
• Scapular stabilization exercises: These exercises help to strengthen the muscles that support the shoulder blade, such as the serratus anterior and the trapezius. An example is the “wall slide” exercise, which involves sliding the back against a wall while keeping the arms and elbows in contact with the wall.
• TheraBand exercises: This exercise helps to improve the strength of the rotator cuff muscles, such as the supraspinatus and the infraspinatus. An example is the “external rotation” exercise, which involves holding the TheraBand in one hand and turning the arm outwards against the resistance of the band.
• Strengthening exercises: To improve shoulder strength, it’s recommended to do exercises such as shoulder press, lat pulldown, and rows. These exercises can be performed with free weights or resistance bands.
It’s important to note that exercises should be performed under the guidance of a physical therapist or other healthcare professional, to ensure that they are performed correctly and to avoid further injury.

Prevention

• Maintain good posture: Keeping your shoulders back and down will help to reduce the stress on your rotator cuff tendons and decrease the risk of impingement.
• Strengthen the rotator cuff muscles: Performing exercises that target these muscles can help to improve their strength and stability, which in turn can help to prevent impingement.
Avoid repetitive overhead motions: Repetitive motions like throwing a ball or lifting weights over your head can put stress on the rotator cuff tendons and increase the risk of impingement.
• Take breaks when doing repetitive tasks: If you do a lot of overhead work or other repetitive tasks, take regular breaks to give your shoulders a rest.
• Use proper technique when lifting: Using proper form when lifting can help to reduce the stress on your shoulder and decrease the risk of impingement.
• Maintain a healthy weight: Being overweight can put extra stress on your shoulders and increase the risk of impingement.
• Avoid smoking: Smoking is associated with increased risk of impingement due to the decreased blood flow and oxygenation in the shoulder.
• Control chronic conditions: If you have a chronic condition such as diabetes, it’s important to control it to avoid the risk of impingement.
• Wear the right equipment: If you play sports or engage in other activities that put your shoulders at risk, wear the appropriate protective gear to help prevent injury.
• Listen to your body: if you experience pain or discomfort in your shoulder, it’s important to seek medical attention, rest the shoulder and avoid activities that exacerbate the pain.

If you are suffering from any shoulder pain or discomfort, our physiotherapists and exercise professionals are happy to help. You can contact by dropping us an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

Anterior Deltoid Exercises

Posted on 06/02/2024

Anterior Deltoid Exercises

Overview

The deltoid muscles, commonly referred to as delts, are a group of three individual muscles located in the shoulder region: the anterior deltoid, lateral deltoid, and posterior deltoid. Together, they form the rounded contour of the shoulder and play a crucial role in various upper body movements.

Anterior Deltoid: The front portion of the deltoid muscle, responsible for flexing the shoulder joint and lifting the arm to the front. Exercises that target the anterior deltoid include shoulder presses, front raises, and chest fly variations.
Lateral Deltoid: The middle portion of the deltoid muscle, responsible for abducting the shoulder joint (lifting the arm to the side) and stabilizing the shoulder during overhead movements. Exercises that target the lateral deltoid include lateral raises, upright rows, and lateral deltoid raises.
Posterior Deltoid: The rear portion of the deltoid muscle, responsible for extending the shoulder joint (moving the arm backward) and assisting in movements like pulling and rowing. Exercises that target the posterior deltoid include rear deltoid flies, reverse fly variations, and face pulls.

Overall, the deltoid muscles are involved in a wide range of shoulder movements, including pushing, pulling, and lifting. Strengthening the deltoids is essential for improving shoulder stability, enhancing posture, and supporting functional movements in everyday life and athletic activities. Proper form and technique are crucial when performing deltoid exercises to prevent injury and maximize muscle engagement.

Strengthening

Overhead Press:
• Stand with feet shoulder-width apart and grasp a barbell with a palms-forward grip.
• Clean the barbell to your shoulders.
• Stand straight and press the barbell overhead until your arms are fully extended.
• Lower the barbell back to your shoulders and repeat.

Front Raises:
• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Keep palms facing the floor and raise both arms to the front, until they are parallel to the floor.
• Lower the dumbbells back to the starting position.

Incline Bench Press:
• Lie on an incline bench with feet firmly on the floor.
• Grasp a barbell with a palms-forward grip and lower the barbell to your chest.
• Press the barbell up, extending your arms fully.
• Lower the barbell back to your chest and repeat.

Push Up:
• Get into a plank position with hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.

Dip:
• Grasp the bars of a dip station.
• Lower your body by bending your arms until your upper arms are parallel to the floor.
• Push back up to the starting position.

Upright Row:
• Stand with feet shoulder-width apart and hold a barbell with a palms-down grip.
• Keep elbows close to your body and raise the barbell to your chin.
• Lower the barbell back to the starting position.

Battle Ropes:
• Stand with feet shoulder-width apart and hold an end of the battle rope in each hand.
• Move the ropes up and down, alternately, in a whipping motion.
• Repeat for the desired number of repetitions or time.

Stretching

Standing Reverse Shoulder Stretch:
• Stand with your feet shoulder-width apart.
• Hold your right arm straight up, with your elbow bent and your hand behind your head.
• Use your left hand to gently pull your right elbow towards your left ear.
• Hold the stretch for 15-30 seconds, then switch sides.

Assisted Reverse Shoulder Stretch:
• Stand facing a wall and place your hand on it at shoulder height.
• Take a step back with one foot and keep the other foot forward.
• Keep your arm straight and lean forward, feeling a stretch in your shoulder.
• Hold the stretch for 15-30 seconds, then switch sides.

Doorway Stretch:
• Stand in a doorway with one hand on each side.
• Step forward with one foot and bend your front knee.
• Keep your back leg straight and hold the stretch for 15-30 seconds.

Lying Chest Stretch:
• Lie on your back on a mat or the floor.
• Hold a towel or resistance band behind your back with both hands, keeping your elbows straight.
• Gently pull the towel or band upward, feeling a stretch in your shoulders.
• Hold the stretch for 15-30 seconds.

If you are suffering from any shoulder pain or weakness, feel free to get in touch with one of our personal trainers and exercise professionals via email info@livewellhealth.co.uk or telephone number 0330 043 2501

The Perfect Squat

Posted on 23/01/2024

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The Perfect Squat

Anyone can squat. Anyone. There’s no preparation required and it’s an exercise that our bodies can naturally do – ever crouched to the lower parts of a bookshelf? Bent down to pick something up? Those both use the same muscles as squats do, except that they’re just part of our everyday life and so don’t work your body in the same way as specific warm-up squats do.

Considering we probably do multiple squatting variants every day, you’d think that it’d be easy to do one correctly on demand, or when needed. Well, you thought wrong. (Sorry.)

There’s a lot of debate about ‘the perfect squat’, and it is talked about as if it’s a mythical creature or a rarity that we can only hope to achieve. As a full-body fitness staple that works not only your glutes and quads, but your hips, hamstrings and core too, it’s important to perfect this go-to move in order to stop wasting your workouts and get the most out of your exercise. So, how do you perfect the correct squat?

To begin, you’ll need to perfect the basic ‘body weight squat’ – after all, you couldn’t decorate a cake without baking one in the first place (unless you intend to eat it straight away, in which case it will be well-deserved after these squats). Workout techniques are no different; you need to properly establish a foundation before you can begin to build on it to avoid injuries and strains.

Start in a neutral position, with your feet a little wider than shoulder-width apart, and keep your legs firm and straight without locking your knees into place. Roll your shoulders back, as hunching over or bending will put too much strain on your lower back.
With your palms facing down, extend your arms out as straight as you can get them and keep them parallel with the ground.
Inhale, and bring your hips backwards as you bend your knees down into the squat. As your hips and pelvis start to move back, keep your shoulders upright and your back straight, and your head facing forward. This will ensure that your spine stays in a neutral position.
Go as low and deep as your flexibility allows; try and get your hips to sink past your knees, if you can.
Keeping your body weight in your heels, push yourself back up into your neutral standing position as if you’re about to spring off the floor (but without your feet leaving the ground, obviously).

Your basic-yet-perfect correct squat, detailed there in five easy-to-follow steps. These are great to use anywhere and to warm-up before any workout, or even as just a low-intensity form of exercise. Beginners shouldn’t add any extra weight, but once you’ve got the hang of the basic squat, you can start to incorporate some equipment into them for a more effective workout. Try holding a medicine ball/kettle bell/dumbbell to your chest and drop your elbows between your knees as you lower yourself into a squat – this would be great for those who cannot achieve deeper squats as lowering yourself and pushing your hips out back isn’t required.

After doing all those squats day after day – because now that you know the proper technique, there’s really no excuse for you to not be smugly squatting in front of the mirrors at the gym – you may find that you ache a little. That’s normal and shows that you’re making progress in strengthening your core, building up your balance and coordination, and improving your overall fitness levels. If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including squats into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

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