Exercises for abs

Posted on 05/03/2024

Exercises for abs

Strengthening

Straight Leg Raises:
• Lie on your back with your legs extended straight
• Keep your lower back pressed into the ground
• Raise your legs up to 90 degrees, hold for a second, then lower them back down
• Repeat for desired rep

Heel Tap Crunches:
• Lie on your back with your knees bent and feet flat on the floor
• Place your hands behind your head
• Lift your shoulders off the ground and tap your right heel with your left hand
• Lower your shoulders back down and repeat with your left heel and right hand
• Repeat for desired reps

Cable Woodchopper:
• Stand with your feet shoulder-width apart and your knees slightly bent
• Hold a cable attachment with both hands and extend it overhead
• Rotate your torso diagonally downward to one side as you simultaneously pull the cable down and across your body
• Return to the starting position and repeat for desired reps on both sides

Russian Twists:
• Sit on the floor with your knees bent and your feet flat on the floor
• Hold a weight in both hands and lean back slightly, keeping your core engaged
• Twist your torso to one side, then back to the center, and then to the other side
• Repeat for desired reps

Dumbbell Side Bend:
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand
• Keep your feet and legs facing forward, and bend sideways at the waist, lowering the dumbbell toward your ankle
• Return to the starting position and repeat for desired reps on both sides

Side Plank with Rotation:
• Start in a side plank position, with your feet stacked and your elbow directly under your shoulder
• Keep your core engaged and lift your top arm off the ground, rotating your torso and reaching your arm toward the ceiling
• Return to the starting position and repeat for desired reps on both sides

Stability Ball Stir The Pot:
• Start in a kneeling position with your shins resting on a stability ball
• Place your forearms on the ball and extend them out in front of you
• Move your arms in a circular motion, as if you’re stirring a pot, for the desired reps
• Make sure to keep your core engaged and your balance steady

Stretching

Cobra Pose:
• Start lying on your stomach with your hands placed under your shoulders
• Press into your hands to lift your chest and head off the ground, keeping your elbows close to your body
• Hold the stretch for 10-30 seconds and release

Ab Side Stretch:
• Lie on your back with your knees bent and feet flat on the floor
• Reach both hands toward your right knee, then use your right hand to gently pull your right knee toward your right shoulder
• Hold the stretch for 10-30 seconds and repeat on the other side

Chest Opener on an Exercise Ball:
• Start by sitting on an exercise ball with your feet flat on the floor
• Walk your feet forward until your upper back is resting on the ball
• Place your hands behind your head and hold the stretch for 10-30 seconds

Kneeling Backward Abdominal Stretch:
• Start in a kneeling position with your hands on your hips
• Slowly lean back, keeping your core engaged and your head and neck relaxed
• Hold the stretch for 10-30 seconds and release

Rotating Stomach Stretch:
• Start lying on your back with your arms extended out to the sides
• Keeping your legs together, rotate them to one side, keeping your shoulders on the ground
• Hold the stretch for 10-30 seconds and repeat on the other side

If you have any questions, feel free to get in touch either through email info@livewellhealth.co.uk or call us on 0330 043 2501.

Hamstring rupture

Posted on 05/03/2024

Hamstring rupture

Overview

Hamstring rupture is a relatively uncommon injury that occurs when one or more of the muscles located in the back of the thigh are torn. These muscles, known as the semitendinosus, semimembranosus, and biceps femoris, play a crucial role in the movement of the knee and hip.
The incidence of hamstring rupture is estimated to be between 6-16 cases per 100,000 person-years. It is more common in athletes, particularly those who participate in sports that involve sprinting and jumping. Men are more likely to experience a hamstring rupture than women. People with previous hamstring injuries or those with a muscle imbalance, such as tightness or weakness in the hamstring muscles, are also at an increased risk.
The severity of a hamstring rupture can vary, with some cases being mild and others being more severe. In mild cases, the individual may experience only minor pain and muscle weakness. In more severe cases, however, the individual may experience significant pain and difficulty walking. The individual may also feel a popping sensation in the back of the thigh at the time of injury.

Anatomy

The hamstring muscles are a group of four muscles located in the back of the thigh, including the Biceps Femoris Long Head (BFLH), Biceps Femoris Short Head (BFSH), Semitendinosus (ST) and Semimembranosus (SM). All four muscles participate in knee flexion, with the BFLH, SM, and ST also assisting with hip extension, while the BFSH is not active in hip extension. The ST and BFLH share a common origin on the anteromedial ischial tuberosity, while the SM originates more proximally and posterolateral on the ischial tuberosity. This muscle group is important for movements that involve knee and hip extension, such as running, jumping, and climbing.

Symptoms

• Pain: A sharp pain or burning sensation in the back of the thigh, usually felt at the time of the injury.
• Muscle Weakness: The individual may feel a loss of strength in the affected leg, making it difficult to walk or stand.
• Swelling: The affected area may become swollen and tender to the touch.
• Stiffness: The individual may experience stiffness in the affected leg, making it difficult to move or bend the knee.
• Bruising: There may be visible bruising on the affected leg.
• In more severe cases, an individual may feel a popping or tearing sensation at the time of injury, indicating a complete or partial muscle tear.
• Inability to contract the muscle, if it’s completely ruptured, the individual will not be able to contract the muscle at the site of the injury.
It’s important to note that these symptoms may not be immediately apparent and may take several hours or even days to develop. It’s always a good idea to see a doctor for a proper diagnosis if you suspect a hamstring injury.

Causes

• Overuse or repetitive strain injuries
• Sudden, forceful movements
• Weakness or fatigue in the muscle
• Lack of flexibility
• Previous injury to the hamstring
• Age, as the risk increases as people get older
• Genetic predisposition
• Certain medical conditions such as hamstring tendinopathy
• Participation in high-demand sports (such as soccer, football, or track and field)

Diagnosis

Diagnosis of a hamstring rupture typically involves a physical examination, during which the individual’s range of motion and muscle strength will be evaluated. Imaging tests such as an MRI may also be used to confirm the diagnosis and determine the severity of the injury.
There are different stages of hamstring rupture, depending on the severity of the injury. The three main stages are:
Grade 1: a mild strain or tear of the muscle fibres, which typically results in only minor pain and muscle weakness.
Grade 2: a moderate strain or tear of the muscle fibres, which may result in significant pain and difficulty walking.
Grade 3: a complete tear of the muscle fibres, which may result in severe pain, difficulty walking, and an inability to use the affected le

Treatment

Treatment for a hamstring rupture typically includes rest, ice, compression, and elevation (RICE) in the early stages, along with physical therapy to regain strength and flexibility. Surgery may be recommended in more severe cases. Recovery time can vary depending on the severity of the injury, with mild cases typically taking 4-6 weeks to heal and more severe cases taking several months.

Exercises

Returning to strenuous exercise too soon after a hamstring rupture can cause further damage and delay healing time. On the other hand, avoiding exercise for too long can cause the muscle to weaken and become stiff. To avoid this, it’s important to start a rehabilitation program as soon as possible after the injury, under the guidance of a physical therapist or other medical professional.

In the initial phase of rehabilitation, the focus should be on restoring flexibility and range of motion to the affected muscle. Some effective exercises for this phase include:

• Hamstring Stretches: Gently stretch the hamstring muscle by sitting on the floor with one leg extended straight in front of you. Slowly lean forward, keeping your back straight, and reach forward to touch your toes or the top of your extended foot. Hold the stretch for 20-30 seconds and repeat on the other leg.
• Isometric Hamstring Contractions: Sit on the floor with your affected leg straight and a resistance band around the ankle. Slowly contract the hamstring muscle by pulling the ankle towards your glute, while keeping the leg straight. Hold the contraction for 5-10 seconds and repeat for 10-15 repetitions.
• Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips up towards the ceiling, squeezing your glutes and hamstrings as you lift. Hold the contraction for a moment at the top, then slowly lower back down. Repeat for 10-15 repetitions.
• Gentle cycling: Gently cycling is a good way to start working on your hamstring again. It’s a low-impact exercise that can help to improve the range of motion in your knee and ankle joints, and it will help to get the blood flowing to your hamstring.

It is important to start these exercises gradually, and only when the pain has started to subside, and to avoid activities or exercises that cause pain or discomfort in the affected area while you are healing.

If you have suffered or are suffering from this injury, you can get in touch with one of our massage therapists or exercise professionals via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Exercises for shoulder stability

Posted on 05/03/2024

Exercises for shoulder stability

Overview

Shoulder stability is essential for maintaining shoulder health, preventing injuries, supporting proper posture and movement, enhancing athletic performance, and facilitating rehabilitation. Incorporating shoulder stability exercises into your fitness routine can help improve stability, strength, and resilience in the shoulder joint, leading to better overall shoulder function and reduced risk of injuries.

Anatomy

The shoulder is a complex joint comprising three bones: the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). It also includes several muscles, tendons, ligaments, and other soft tissues that stabilize and move the joint.

Exercises

Shoulder stability exercises are designed to improve the strength and control of the muscles that surround the shoulder joint, which can help to prevent injuries and improve overall shoulder function. Here are a few exercises that can help to improve shoulder stability:

Scaption: Hold a light weight in each hand and stand with your feet shoulder-width apart. Lift your arms out to the sides, keeping them straight and at shoulder height, as if you were trying to touch the wall with your thumbs. Lower your arms back to the starting position.

Standing External Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms outwards, hold the band at the end of the movement and return to starting position.

Standing Internal Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms inwards, hold the band at the end of the movement and return to starting position.

Reverse fly: Bend your torso forward, forming a 45-degree angle with the floor. With elbows slightly bent, raise the dumbbells up and out to the sides until they are parallel to the floor. As you lift the weights, focus on squeezing your shoulder blades together.

Shoulder blade squeeze: Place the band in your hands, raise your arms to about shoulder height. Relax the band, then create tension by squeezing the shoulder blades (the scapulars), without shrugging your shoulders. It’s really isolated and can be quite tricky to get right when you’re starting out. Keep at it till you get there.

Plank with shoulder taps: Get into a plank position on your hands and toes, with your hands directly under your shoulders. Tap your right hand to your left shoulder and then tap your left hand to your right shoulder.

It is recommended to start with light weight and increase the weight as you progress, also make sure to maintain proper form throughout the exercise to avoid injury.
Stretching is an important aspect of maintaining shoulder stability and flexibility. Here is a stretch that can help improve shoulder stability:
Child pose – Relax and breathe into the stretch. Drop your shoulders away from your ears. Press down into the ground to really stretch the joint. Be careful if your shoulders are already unstable as this can place the joint in a compromised orientation that could lead to shoulder dislocation.

If you are suffering from any shoulder pain, you can contact us either through an email info@livewellhealth.co.uk or you can call us on 0330 043 2501.

Exercising in the heat

Posted on 05/03/2024

Exercising in the heat

Exercising in hot weather can present a number of challenges for athletes and fitness enthusiasts alike. While the heat can provide an added cardiovascular challenge, it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. In this article, we will explore the science behind exercising in the heat, the benefits and risks associated with this type of exercise, and the best practices for staying hydrated and safe when engaging in physical activity in warm or hot weather.

The Science of Exercising in the Heat

Exercising in the heat places additional stress on the body due to the increased workload required to regulate internal body temperature. This can result in increased sweating and fluid loss, leading to dehydration and other heat-related conditions.

In order to regulate body temperature, the body must transfer heat from the internal environment to the external environment. This is accomplished through sweating, which is facilitated by the sweat glands in the skin. The evaporation of sweat from the skin helps to cool the body and maintain internal temperature. However, this also results in fluid loss that must be replaced to prevent dehydration.

For athletes and fitness enthusiasts, exercising in the heat can offer several benefits, including:

Improved cardiovascular fitness: Exercising in hot weather can provide a more challenging cardiovascular workout, helping to improve overall fitness and endurance.
Increased calorie burn: The body must work harder to regulate internal temperature in hot weather, resulting in an increased calorie burn during exercise.
Improved heat adaptation: Regular exercise in hot weather can help the body to adapt and become more efficient at regulating internal temperature, improving performance in warm conditions.

While there are benefits to exercising in the heat, it is important to be aware of the associated risks, including:

Dehydration: The increased fluid loss from sweating can result in dehydration, which can negatively impact performance and increase the risk of heat-related conditions.
Heat exhaustion: Symptoms of heat exhaustion can include dizziness, headache, and fatigue, and can result from dehydration and overheating.
Heat stroke: In severe cases, heat exhaustion can progress to heat stroke, which is a life-threatening condition characterized by a high body temperature, confusion, and unconsciousness.

Prevention

To ensure safe and effective performance when exercising in the heat, it is important to follow the best practices:

Hydrate before and during exercise: Adequate hydration before and during exercise is essential to prevent dehydration and related heat-related conditions.
Wear appropriate clothing: Lightweight, breathable clothing can help to regulate internal temperature and prevent overheating.
Exercise at cooler times of day: Exercising in the early morning or late evening, when temperatures are cooler, can help to reduce the risk of heat-related conditions.
Gradually acclimate to the heat: Gradually increasing exposure to hot weather over several days can help the body to adapt and become more efficient at regulating internal temperature.
Monitor for symptoms of heat-related conditions: Pay attention to symptoms such as headache, dizziness, and fatigue, and seek medical attention if these symptoms persist or worsen.

In conclusion, exercising in the heat can provide a more challenging workout and improve cardiovascular fitness, but it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. By following the best practices outlined above, athletes and fitness enthusiasts can enjoy the benefits of exercising in hot weather while minimizing the risks associated with this type of exercise.

If you would like to get in touch with one of our exercise professionals, you can reach us via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Exercises for Saddle Bags

Posted on 05/03/2024

Exercises for Saddle Bags

Overview

“Saddle bags” is a colloquial term used to describe the appearance of excess fat and skin on the outer thigh area. While there is no specific exercise that targets this area, certain exercises can help to tone and strengthen the muscles in the thigh and hips, which can improve the appearance of saddle bags.

Exercises

Here are some exercises that can help to tone and strengthen the muscles in the thigh and hips:

• Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body as if you were sitting back into a chair, keeping your weight in your heels. Push back up to the starting position.

• Lunges: Step forward with one foot, lowering your body until your thigh is parallel to the ground. Push back up to the starting position and repeat with the opposite leg

• Leg press: Sit in a leg press machine with your feet flat on the foot plate. Push the plate away from your body using your legs, and then slowly release.

• Step-ups: Step up onto a bench or step with one foot, and then step back down with the same foot. Repeat with the opposite foot.

• Clamshells: Lie on your side with your legs bent at a 90-degree angle. Slowly lift your top knee as high as you can without moving your pelvis, and then lower it back down.

• Donkey kicks: Start on all fours, with your hands and knees on the floor, and your hands directly under your shoulders and your knees directly under your hips. Keep your right knee bent, and lift your right foot towards the ceiling, squeezing your glutes as you lift. Hold the contraction at the top for a moment and then lower your right foot back to the starting position. Repeat the movement for the desired number of reps.

It’s also important to note that while exercises can help to tone and strengthen the muscles in the thigh and hips, they will not necessarily lead to significant reduction of fat on the area. To lose fat on specific areas, it’s important to maintain a healthy diet and engage in regular cardiovascular exercise. Additionally, it’s crucial to consult with a healthcare professional or a certified personal trainer to make sure you’re performing exercises safely and effectively.

If you have any questions regarding this topic, please don’t hesitate to get in touch either via email info@livewellhealth.co.uk oor give us a call on 030 043 2501.

Dumbbell Exercises for the Chest

Posted on 05/03/2024

Dumbell Exercises for the Chest

Overview

Dumbbell exercises are effective for targeting the chest muscles from different angles and providing a challenging workout. Here’s some popular dumbbell exercises for the chest:

Dumbbell Bench Press:

Lie on a flat bench with a dumbbell in each hand, held at chest level.
Press the dumbbells upward until your arms are fully extended, keeping your wrists straight and elbows slightly bent.
Lower the dumbbells back down to chest level with control.

Incline Dumbbell Bench Press:

Similar to the flat bench press but performed on an incline bench (typically set at a 30-45 degree angle).
This variation targets the upper portion of the chest.
Decline Dumbbell Bench Press:
Similar to the flat bench press but performed on a decline bench (angled downwards).
This variation targets the lower portion of the chest.

Dumbbell Flyes:

Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
Bring the dumbbells back together over your chest, squeezing your chest muscles.

Incline Dumbbell Flyes:

Similar to flat dumbbell flyes but performed on an incline bench.
This variation targets the upper chest.

Decline Dumbbell Flyes:

Similar to flat dumbbell flyes but performed on a decline bench.
This variation targets the lower chest.

Dumbbell Pullover:

Lie perpendicular across a flat bench with only your upper back supported and your feet flat on the floor.
Hold a dumbbell with both hands above your chest.
Lower the dumbbell behind your head in a controlled motion until you feel a stretch in your chest and lats.
Pull the dumbbell back up over your chest to the starting position.

Dumbbell Chest Press on Stability Ball:

Sit on a stability ball with dumbbells in hand, walk your feet forward until your upper back and head are supported on the ball.
Perform a standard dumbbell press motion, engaging your core for stability.

These exercises can be combined into a comprehensive chest workout routine, targeting different areas of the chest muscles for balanced development. Make sure to use proper form and technique, and adjust the weight according to your fitness level and goals. Additionally, it’s essential to warm up properly before performing any resistance exercises and consult with a fitness professional if you’re unsure about proper form or have any existing injuries or conditions.

If you a in need of any more information, please contact us via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Gluteus Muscle Stretches

Posted on 05/03/2024

Gluteus Muscle Stretches

Benefits of glutes stretching

• Relieve Pain: Stretching tight glutes can help relieve low back pain, buttocks pain, pelvic pain, tight hips, tight hamstrings, and in some cases, knee pain.
• Improve Flexibility: Regular glute stretching can help increase flexibility in your muscles, allowing you to move more freely.
• Enhance Range of Motion: By stretching your glutes, you can improve your range of motion, making it easier to perform daily activities with ease.
• Reduce Injury Risk: Tight glutes can lead to poor posture and gait, putting you at a higher risk of injury. Regular stretching can help reduce the risk of injury by maintaining muscle balance and flexibility.
• Improve Mobility: Regular glute stretching can help improve overall mobility and performance by reducing tension and promoting relaxation in your muscles.

Exercises

Step 1: Start in a seated position with both legs extended straight in front of you.
Step 2: Bend your right knee and bring the right ankle over your left knee so that your right shin is perpendicular to the floor.
Step 3: Bend your left knee and use your left hand to grasp your left ankle or shin.
Step 4: Hold for 30 seconds to 1 minute, then release and repeat on the other side.

Half Pigeon Variation

Step 1: Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
Step 2: Bring your right knee forward to the outside of your right hand and extend your right leg behind you so that your ankle is in line with your left hip.
Step 3: Place your right hand on the floor in front of you and slowly begin to lower your body down, resting your right forearm on the floor.
Step 4: Hold for 30 seconds to 1 minute, then release and repeat on the other side.

Half Lord of the Fishes

Step 1: Start in a seated position with both legs extended straight in front of you.
Step 2: Bend your right knee and bring your foot to the outside of your left hip.
Step 3: Twist your torso to the right and place your right hand behind you for support.
Step 4: Place your left elbow on the outside of your right knee and hold onto your right foot with your left hand.
Step 5: Hold for 30 seconds to 1 minute, then release and repeat on the other side.

90-90

Step 1: Start in a seated position with your legs straight out in front of you.
Step 2: Flex your right foot and bend your right knee, bringing it towards your chest. Place your arms around your shin to support the stretch.
Bonus: To deepen the stretch, gently pull your right knee towards your right armpit while maintaining a straight back. Hold this position for 1-2 minutes, then repeat on the other side. This is one repetition.

Recline Knee To Chest

Step 1: Lie on your back, legs extended.
Step 2: Flex left knee, grab shin & pull it to chest.
Step 3 (Optional): To deepen, pull left knee towards left armpit, keeping low back on mat. Hold 1-2 min. Repeat on right side.

Downward-Facing Dog

Step 1: Begin in a push-up position, with your hands placed shoulder-width apart and legs together.
Step 2: Straighten your body and engage your core muscles.
Step 3: Move your hips back and up, forming an inverted “V” shape with your body.
Step 4: Slight bend your knees and bring your head between your shoulders, aligning it with your spine.
Step 5: Reach your heels towards the floor, keeping them slightly raised.
Step 6: Hold the pose for 20 seconds and then return to the starting position.
To provide extra wrist support, you can place each hand on a yoga block.
If needed, bend your knees to help straighten your back, making sure your body stays in an inverted “V” shape.

Foam Rolling

Step 1: Sit on foam roller, hands on floor behind
Step 2: Turn out right ankle to rest on left knee, tilt hips to right.
Step 3: Roll along length of right glute, focusing on tight spots
Repeat on left side.

If you have any more questions about whether there is anything else you can do to support your muscle growth, you can get in contact with one of our exercise professionals through an email info@livewellhealth.co.uk or give s a call on 0330 043 2501.

General Muscle Strains

Posted on 05/03/2024

General Muscle Strains

Overview

Muscle strains, also known as pulled muscle, usually arise from an indirect insult from application of excessive tensile forces. Most muscle strain injuries occur from a powerful eccentric contraction or overstretching of the muscle, while more severe injuries may involve partial or complete tears in tissues. Muscle strains are one of the most common injuries, particularly in sport where 90% of all sports-related skeletal muscle injuries account as muscle strains. For most with grade I muscle strains, healing takes about 2-4 weeks, and typically 2 months for those with a grade II strain. In rare and severe instances, grade III strains could take at least 6 months, or longer, depending on the type of surgery received. Muscle strains are predisposed by older age, previous muscle injury, less flexibility, lack of strength, and fatigue. Minor muscle strains typically heal on their own with rest, however therapeutic massages could speed a strained muscle injury, by helping to loosen the tight muscle and increase blood flow to help heal damaged tissues.

Anatomy

These kind of injuries mostly occurs at the musculotendinous junction (primary site of force transmission between the two tissues), where the tendon emerges from the muscle belly and myo-tendinous junction. During eccentric muscle actions, or when muscle tension increases suddenly, the damage may occur in the area beneath the epimysium and the site of muscle attachment to the periosteum. The region adjacent to the MTJ is more susceptible to injury than any other component of the muscle unit, respectively, from type and direction of applied forces and muscle architecture. Haemorrhage occurs in the affected area, up to 24 hours after injury, with an inflammatory reaction occurring after. Laying down of fibrous tissue and scar tissue starts after 7 days, being visible after 2 weeks.

Symptoms of the pathology

• Pain, tenderness, redness, or bruising
• Limited range of motion
• Muscle spasms
• Swelling
• Localised pain and general muscle weakness
The inflammatory phase- occurs within a few hours however peaks 1 to 3 days after the injury. Redness, swelling, heat, pain, decreased range of motion.
The Proliferation phase- 24 to 48 hours after the injury. If a muscle is partially torn, this phase will repair the tear by laying down new fibres to repair that gap (scar tissue).
The Remodelling Phase- up to 1-2 years. Formation of the muscle where re-injury is more susceptible.

Causes

Muscle strains usually occur from an indirect insult, from application of excessive tensile forces. The most commonly injured muscles are the bicep femoris, rectus femoris, and the medial head of the gastrocnemius, all with a greater percentage of type II fibres, a pennate architecture, cross two joints. Strains typically occur during the eccentric phase of a muscle action or during excessive loading, where the muscle can become overstretched beyond its limit. Laboratory studies show that partial and complete injuries exhibit disruption of muscle fibres near the muscle-tendon junction, where tissues tear when forces across the musculotendinous unit contract too strongly.
Risk factors: Muscle imbalances, poor conditioning (e.g., weaker muscles), fatigue in the muscles.

Diagnosis

Manual Testing – observation, palpation, strength testing, and evaluation of motion.
Most muscle strains can be diagnosed through manual testing, where pain is typically felt by the patient with resisted muscle activation, passive stretching, and direct palpation over the muscle strain. Assessing tenderness, any palpable defect, and strength at the onset of muscle injury will determine grading of the injury and provide direction for further diagnostic testing and treatment.
Often, diagnosis is uncertain and further detail is needed to locate the muscle strain. Radiographs, ultrasound (US), and magnetic resonance imagine (MRI) are common imaging tools. Radiographs would return normal in acute muscle strains, however, may be useful in differentiating between bony and muscular aetiologies of pain.

Clinical grading system

Grade I- localised pain worsening with movement, mild swelling, tenderness, and minimal haemorrhage. (< 10° RoM deficit) Grade II- localised pain worsening with movement, substantial pain to palpation, considerable pain on contraction with greatly disturbed gait. (10-25° RoM deficit) Grade III- (muscle or tendon rupture) severe pain, swelling, and haematoma present. Palpable defect and loss of muscle function. (> 25° RoM deficit).

Treatment

Treatment for muscle strain injuries has remained the same over the years, with little scientific basis for most treatment protocols. Instead, it provides a basis for the currently accepted methods of treatment.
Initial treatment consists of rest, ice, compression, and nonsteroidal anti-inflammatory drug therapy. As pain and swelling subside, physical therapy should be initiated to restore flexibility and strength. Strengthening, range of motion, proprioceptive exercises, and functional training are subsequently followed, that should progress gradually. Stretching exercises should be done carefully without pain, and only to the point of discomfort. Strengthening exercises should progress sequentially through isometric, isotonic, isokinetic, and functional exercises, through a pain free range of motion. Massage therapy may also help to relax injured muscles and improve range of motion, and immobilisation therapy can be used to remain the injured area in a neutral position.

Exercises

The type and intensity of exercises will depend on the injured area and should be performed through a pain-free range of motion and only to a point of discomfort.
For the most common muscle strain injuries, examples include:
Hamstrings (add resistance in absence of pain):
– Hamstring curl- Lie on stomach, lift foot of affected leg by bending the knee
– Hip extension- Face a wall with hands at about chest level. Kick the affected leg behind you, remaining in control
Quadriceps (can add ankle weight to increase difficulty)
– Straight leg raise (laterally rotated)- raise leg parallel to the bent leg without arching the back.
– Wall squat- slowly lower body down and hold, maintaining pelvis, back, and head against the wall.
Gastrocnemius
– Plantar flexion with resistance- point the foot away while sitting down, holding a loop of resistance band to apply resistance
– Calf raises- seated in the early stages or standing in later stages. Raise up onto toes and lower the heels back down.

If you are suffering from any of the things listed above, you can contact us through an email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Caffeine and it’s Effects on Performance

Posted on 05/03/2024

Caffeine and its Effects on Performance

Overview

Caffeine is a naturally occurring stimulant that is found in a variety of foods and beverages, including coffee, tea, chocolate, and some soft drinks. It is also available in supplement form. Caffeine is a central nervous system stimulant, which means it can help to increase alertness, reduce fatigue, and improve focus and concentration.
There is a growing body of research on the effects of caffeine on performance. Studies have shown that caffeine can improve physical performance, including endurance and strength, as well as cognitive performance, including reaction time, memory, and attention. It can also help to reduce the perception of effort during exercise, making it feel easier to work out.
However, caffeine can also have negative effects on performance, particularly if consumed in large amounts or at the wrong time. Consuming caffeine too close to bedtime can disrupt sleep and lead to fatigue the next day. Additionally, some people may be more sensitive to the effects of caffeine than others, and may experience side effects such as jitteriness, anxiety, and increased heart rate.
Overall, caffeine can be a useful tool for improving performance, but it should be used in moderation and with consideration of individual tolerance. It is also important to consider the timing of caffeine consumption, as well as any potential interactions with other medications or substances.

Sources

• Coffee contains varying amounts of caffeine depending on the blend and brewing method, but generally has around 95-200mg of caffeine per 8 oz cup.

• Energy Drinks: Energy drinks are marketed specifically for performance improvement. The caffeine content in energy drinks is much higher than regular soda, usually containing around 50-150mg per 8 oz serving.

• Tea: Tea is a natural source of caffeine, with different types containing varying levels of caffeine. Black tea, for example, contains around 47-60mg of caffeine per 8 oz cup, while green tea contains around 24-45mg.

• Pre-Workout Supplements: Pre-workout supplements are designed to be consumed before exercise and provide a boost of energy, focus and endurance. They usually contain caffeine as well as other ingredients such as amino acids, beta-alanine, and creatine.

• Caffeine Pills: Caffeine pills are available as supplements, usually in dosages of 100-200mg per pill. They are designed for people who want to take caffeine as a performance enhancer but don’t want to consume it in the form of a drink.

• Chocolate: Some chocolate contains small amount of caffeine, usually around 6-35mg per ounce, making it a source of caffeine, but not a significant one.

Doses

Caffeine is a stimulant commonly consumed to improve cognitive and physical performance. However, excessive consumption can lead to negative effects. The US FDA recommends a safe daily dose of up to 400mg, which is equivalent to 4 cups of coffee or 10 cans of cola. However, individual tolerance can vary and starting with a low dose and gradually increasing is recommended. It is also important to consider the timing of consumption, total amount consumed and to consult with a healthcare professional for specific populations such as pregnant or breastfeeding women, people with certain health conditions and children.
Effects
Caffeine is a stimulant that is commonly consumed in the form of coffee, tea, and energy drinks. It has been shown to have a number of beneficial effects on performance, including improved mental alertness, enhanced physical endurance, and increased ability to focus and concentrate.
One of the primary ways in which caffeine improves performance is by increasing the release of certain neurotransmitters in the brain, including dopamine and norepinephrine. These chemicals are involved in regulating mood, attention, and motivation, and their increased release can lead to improvements in mental alertness, focus, and concentration.

Caffeine also enhances physical endurance by increasing the availability of free fatty acids in the bloodstream, which can be used as an energy source during prolonged exercise. This can lead to improved athletic performance, particularly in endurance sports such as running and cycling.
In addition to its performance-enhancing effects, caffeine has been shown to have a number of other health benefits. For example, it has been found to lower the risk of certain diseases, including type 2 diabetes and certain types of cancer. Additionally, caffeine consumption has been associated with a lower risk of depression, and improved memory and cognitive function.

Side Effects

Caffeine can have a number of side effects when consumed in excessive amounts. These can include:

• Jitteriness or nervousness
• Insomnia or difficulty sleeping
• Rapid heartbeat or palpitations
• Anxiety or restlessness
• Stomach upset or nausea
• Headaches
• Dehydration
•
Dependence or withdrawal symptoms when reducing intake
Increased blood pressure
Interference with calcium absorption which can lead to osteoporosis
It’s important to note that these side effects are more likely to occur with high doses of caffeine, or with regular consumption over time. It’s recommended to monitor caffeine intake and consume within the recommended daily limit of 400mg.

If you are suffering from any of these side effects or would like some advice, please contact a member of our team through an email info@livewellhealth.co.uk or phone us on 0330 043 2501.

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.

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