According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some time in their life.
The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.
There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.
The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.
The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine. For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg. For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward.
Keep a fluid breath while holding all stretches for 10-30 seconds. You should feel a stretch behind the knee and shin. By exercising core muscles you will be able to continue working out without sacrificing your back.
Check with your doctor before starting ANY exercise program
Monday, January 22, 2007
Wednesday, December 13, 2006
myths about male sex preferences2006
Contrary to a popular belief, it takes more than loads of personal experience to find out what kinds of things men really hate doing in bed. Are you sure you know every little bit about your partner?
There are several widespread myths women have regarding male sexual preferences.
Myth No 1: men prefer women in lingerie
Relax, dear ladies. Your money is the main reason why lingerie designers are working round the clock. Lingerie is not meant to win a man’s love, it is built to put you under the spell and get you spending.
By and large, men simply do not care much for lingerie. Well, a pair of granny undies coming into view in the heat of the moment may turn into passion killers and throw cold water even on a certified stud. On the other hand, only a small number of males otherwise known as fetishists can tell lace from elaborate embroidery.
It would be safe to assume an average guy is pretty indiscriminating with regard to lingerie or a lack of it on his sexual partner. Men tend to take lingerie for granted because women happen to have a penchant for wearing it.
Myth No 2: men like erotic lingerie
It is quite all right if your boyfriend or husband encourages you to try on some leather garter belt in a sex shop. But a full set of kinky erotic lingerie purchased on your own initiative is most likely to be a waste of money.
At best, a man will be greatly surprised at the sight of a BDSM collar around your neck or some “sexy” puffed-up bra with holes in the cups. He is likely to ask you take it off during foreplay. At worst, the outrageous outfit will give him a fright and send him packing. Alternatively, a pair of crimson panties with an opening above the shady nook will fail to produce a desired effect.
Myth No 3: men like to bring foods into sex play
The lights are down and soft. You reach out for a fridge and produce a can of whipped cream. You spray cream to paint some fancy pattern on his wide chest and start liking it up with your hot and teasing tongue… Sounds pretty sexy, does not it?
But what if his chest is kind of hairy and your cream tactic is no fun any more, it is rather messy and embarrassing, especially for your partner.
Likewise, fresh strawberries are very delicate and leave unseemly stains, cakes crumble easily, and chocolates melt down and become a mess. Sweet foods look sexy only in the movies. In reality, they are sticky and unpleasant to play with. Men are believed to be strongly opposed to the use of edible sex toys. No man has ever dreamed of being covered with jam like some croissant.
Myth No 4: men like talking dirty in bed
In actuality, men are better off without the cries of passion and lustful moans performed by women in heat. According to men, they feel like actors being shot in a cheap porn movie, and all those orders and instructions make them nervous and case damage to their libido. Most men simply hate to heart the word “more” being mentioned because it is a whammy; it makes them feel like some miserable underperformers who could never satisfy their ostensibly insatiable sexual partners.
Men (if they are not politicians) normally prefer action to talk. Sex is not an exception to the rule.
Myth No 5: men like practicing anal sex
The assertion may be true once a small yet important reservation ceases to exist. Most men are too shy to ask for anal sex. Some men will say “forget it” if you are the first to come up with the idea.
No matter how strange it may seem, a laid-back attitude and self-confidence are required for those men who fancy anal sex. Lots of men tend to believe that women can derive no pleasure from anal sex, and therefore the practice is rather dubious if not questionable.
The misconception is built around some drawbacks of men’s upbringing. Such individuals normally repress their anal sex dreams, which end up banished and virtually extinct. Some men are too fastidious in terms of personal hygiene; others are pretty scared at the prospect of being asked by their partners to swap the roles and share an experience by using a vibrator.
Myth No 6: men fall asleep shortly after sex
Fortunately, egotism between the sheets has long fallen out of fashion. Most men admit that they can be gratified sexually only after satisfying their partners. A man can make a lot of effort in bringing his woman to orgasm, using any of his tools and parts that suit the purpose. Some men are even ready to sacrifice their own orgasmic pleasure in order to perform at the peak of their lovemaking capacity.
However, this coin has its flip side too. Female orgasm is a complex and tricky thing. At times a woman can feel satisfied without achieving an orgasm. But some men are hard to get the message across; they can fight the long and relentless battle for your orgasm and thus render you unconscious in the end.
Myth No 7: men love oral sex
THIS IS NOT A MYTH, IT IS A REALITY!
There are several widespread myths women have regarding male sexual preferences.
Myth No 1: men prefer women in lingerie
Relax, dear ladies. Your money is the main reason why lingerie designers are working round the clock. Lingerie is not meant to win a man’s love, it is built to put you under the spell and get you spending.
By and large, men simply do not care much for lingerie. Well, a pair of granny undies coming into view in the heat of the moment may turn into passion killers and throw cold water even on a certified stud. On the other hand, only a small number of males otherwise known as fetishists can tell lace from elaborate embroidery.
It would be safe to assume an average guy is pretty indiscriminating with regard to lingerie or a lack of it on his sexual partner. Men tend to take lingerie for granted because women happen to have a penchant for wearing it.
Myth No 2: men like erotic lingerie
It is quite all right if your boyfriend or husband encourages you to try on some leather garter belt in a sex shop. But a full set of kinky erotic lingerie purchased on your own initiative is most likely to be a waste of money.
At best, a man will be greatly surprised at the sight of a BDSM collar around your neck or some “sexy” puffed-up bra with holes in the cups. He is likely to ask you take it off during foreplay. At worst, the outrageous outfit will give him a fright and send him packing. Alternatively, a pair of crimson panties with an opening above the shady nook will fail to produce a desired effect.
Myth No 3: men like to bring foods into sex play
The lights are down and soft. You reach out for a fridge and produce a can of whipped cream. You spray cream to paint some fancy pattern on his wide chest and start liking it up with your hot and teasing tongue… Sounds pretty sexy, does not it?
But what if his chest is kind of hairy and your cream tactic is no fun any more, it is rather messy and embarrassing, especially for your partner.
Likewise, fresh strawberries are very delicate and leave unseemly stains, cakes crumble easily, and chocolates melt down and become a mess. Sweet foods look sexy only in the movies. In reality, they are sticky and unpleasant to play with. Men are believed to be strongly opposed to the use of edible sex toys. No man has ever dreamed of being covered with jam like some croissant.
Myth No 4: men like talking dirty in bed
In actuality, men are better off without the cries of passion and lustful moans performed by women in heat. According to men, they feel like actors being shot in a cheap porn movie, and all those orders and instructions make them nervous and case damage to their libido. Most men simply hate to heart the word “more” being mentioned because it is a whammy; it makes them feel like some miserable underperformers who could never satisfy their ostensibly insatiable sexual partners.
Men (if they are not politicians) normally prefer action to talk. Sex is not an exception to the rule.
Myth No 5: men like practicing anal sex
The assertion may be true once a small yet important reservation ceases to exist. Most men are too shy to ask for anal sex. Some men will say “forget it” if you are the first to come up with the idea.
No matter how strange it may seem, a laid-back attitude and self-confidence are required for those men who fancy anal sex. Lots of men tend to believe that women can derive no pleasure from anal sex, and therefore the practice is rather dubious if not questionable.
The misconception is built around some drawbacks of men’s upbringing. Such individuals normally repress their anal sex dreams, which end up banished and virtually extinct. Some men are too fastidious in terms of personal hygiene; others are pretty scared at the prospect of being asked by their partners to swap the roles and share an experience by using a vibrator.
Myth No 6: men fall asleep shortly after sex
Fortunately, egotism between the sheets has long fallen out of fashion. Most men admit that they can be gratified sexually only after satisfying their partners. A man can make a lot of effort in bringing his woman to orgasm, using any of his tools and parts that suit the purpose. Some men are even ready to sacrifice their own orgasmic pleasure in order to perform at the peak of their lovemaking capacity.
However, this coin has its flip side too. Female orgasm is a complex and tricky thing. At times a woman can feel satisfied without achieving an orgasm. But some men are hard to get the message across; they can fight the long and relentless battle for your orgasm and thus render you unconscious in the end.
Myth No 7: men love oral sex
THIS IS NOT A MYTH, IT IS A REALITY!
Monday, November 13, 2006
A Comprehensive Look At Knee Injuries In Sports
I'll be starting a new blog as of today. Various topics covering all aspects of health and fitness will be covered and new posts will be available once I've finished writing about them.
The scope of coverage of my blog encompasses anything about health, fitness, diet as well as injuries. After all health and fitness is one of the three cornerstones in life to maintain an excellent general well being of anybody. May I present to you today's article, where we discuss about Knee Injuries in Sports.
The knee is a complex joint. There are many different injuries that can occur during sports. The most predominant type of injuries to the knee are those done to the Meniscus and the ligaments. There are two areas of ligaments that are commonly affected; the Cruciate ligaments and the Collateral ligaments. Within the Cruciate ligaments there are posterior and anterior injuries, and within the Collateral ligaments there are medial and lateral injuries. It is very important that these injuries be taken seriously in athletics due to the seriousness of their affects to the knee.
One of the most commonly injured part of the knee is the meniscus. The meniscus is a wedge-like rubbery cushion where bones of your legs connect. The meniscal cartilage curves like the letter "c", and helps the knee joint carry weight, glide and turn in many directions. This helps prevent the bones in the leg from grinding against each other.
The two Menisci are easily injured by the force of rotating the knee while bearing weight. A partial or total tear can occur and the serious of the injury depends on the location of the tear.
When an athlete tears the meniscus he might experience a "popping" feeling, but he may still be able to continue playing. The following days after the tear the player will experience more pain accompanied by stiffness and swelling, tenderness in the joint line, and collection of fluid on the knee. Sever pain may occur if a fragment of the meniscus gets caught between the femur and tibia.
Treatment for a mild meniscus tear is basic. Using the "RICE" formula, rest, ice, compression, and elevation; the knee may be able to heal on its own.
Some doctors may recommend therapy to strengthen the muscle. If the tear does not heal on its own, repair may be necessary. Either through arthroscopic surgery or open surgery. These two surgeries will be performed to trim off the pieces of cartilage damaged by the injury.
Injuries to the Anterior and Posterior Cruciate Ligaments are generally referred to as sprains. The ACL, Anterior Cruciate Ligament, is usually stretched or torn while when the feet are pointed in one direction and the knees are turned in the opposite direction. The PCL, Posterior Cruciate Ligament, is usually injured by a direct blow to the area.
An injury to the cruciate ligament may not be painful but the athlete will hear a popping noise or the leg may buckle while standing.
If the ligament not completely torn, exercises can be done to strengthen the surrounding muscles, including the quadriceps and hamstrings, or the athlete may need to wear a knee brace during the activity to prevent further damage to the injured ligament thus allowing it to heal. For a torn ligament surgery is recommended followed by an intense four to six weeks of rehabilitation which if successful will allow the athlete to return to normal play.
An injury to the Medial Collateral Ligament usually occurs from a direct blow to the outer side of the knee which causes the ligaments on the inner side of the knee to stretch and tear. A Lateral Collateral Ligament would be the opposite as the medial where the direct blows occurs from a direct blow to the inner side of the knee causing the stretching and tearing of the ligament in the outer side of the knee . The athlete will feel a pop and possible buckling of the knee sideways. Pain and swelling usually follows. This type of injury usually heals with ice and rest in addition to exercises. Within two to four weeks the athlete should be fully recovered.
It is very important for an athlete to protect his knees. Most injuries to the knee occur from a direct blow or from the twisting of the knee in the opposite direction that the feet are planted. In sports these injuries are predominant and usually are of a serious nature. If these injuries happen to an athlete there is a large possibility that the athlete will have to undergo surgery which will put a hold on his activities for a short period of time. Following surgery there is usually a prolonged time of rehabilitation that must occur before the athlete is able to return to any normal activity. Rehabilitation can last anywhere from two weeks to two months and usually is a very frustrating process. These two type of injuries to the ligaments and injuries to the meniscus must be taken very seriously in sports to prevent injuring the knee permanently.
Best Regards
The scope of coverage of my blog encompasses anything about health, fitness, diet as well as injuries. After all health and fitness is one of the three cornerstones in life to maintain an excellent general well being of anybody. May I present to you today's article, where we discuss about Knee Injuries in Sports.
The knee is a complex joint. There are many different injuries that can occur during sports. The most predominant type of injuries to the knee are those done to the Meniscus and the ligaments. There are two areas of ligaments that are commonly affected; the Cruciate ligaments and the Collateral ligaments. Within the Cruciate ligaments there are posterior and anterior injuries, and within the Collateral ligaments there are medial and lateral injuries. It is very important that these injuries be taken seriously in athletics due to the seriousness of their affects to the knee.
One of the most commonly injured part of the knee is the meniscus. The meniscus is a wedge-like rubbery cushion where bones of your legs connect. The meniscal cartilage curves like the letter "c", and helps the knee joint carry weight, glide and turn in many directions. This helps prevent the bones in the leg from grinding against each other.
The two Menisci are easily injured by the force of rotating the knee while bearing weight. A partial or total tear can occur and the serious of the injury depends on the location of the tear.
When an athlete tears the meniscus he might experience a "popping" feeling, but he may still be able to continue playing. The following days after the tear the player will experience more pain accompanied by stiffness and swelling, tenderness in the joint line, and collection of fluid on the knee. Sever pain may occur if a fragment of the meniscus gets caught between the femur and tibia.
Treatment for a mild meniscus tear is basic. Using the "RICE" formula, rest, ice, compression, and elevation; the knee may be able to heal on its own.
Some doctors may recommend therapy to strengthen the muscle. If the tear does not heal on its own, repair may be necessary. Either through arthroscopic surgery or open surgery. These two surgeries will be performed to trim off the pieces of cartilage damaged by the injury.
Injuries to the Anterior and Posterior Cruciate Ligaments are generally referred to as sprains. The ACL, Anterior Cruciate Ligament, is usually stretched or torn while when the feet are pointed in one direction and the knees are turned in the opposite direction. The PCL, Posterior Cruciate Ligament, is usually injured by a direct blow to the area.
An injury to the cruciate ligament may not be painful but the athlete will hear a popping noise or the leg may buckle while standing.
If the ligament not completely torn, exercises can be done to strengthen the surrounding muscles, including the quadriceps and hamstrings, or the athlete may need to wear a knee brace during the activity to prevent further damage to the injured ligament thus allowing it to heal. For a torn ligament surgery is recommended followed by an intense four to six weeks of rehabilitation which if successful will allow the athlete to return to normal play.
An injury to the Medial Collateral Ligament usually occurs from a direct blow to the outer side of the knee which causes the ligaments on the inner side of the knee to stretch and tear. A Lateral Collateral Ligament would be the opposite as the medial where the direct blows occurs from a direct blow to the inner side of the knee causing the stretching and tearing of the ligament in the outer side of the knee . The athlete will feel a pop and possible buckling of the knee sideways. Pain and swelling usually follows. This type of injury usually heals with ice and rest in addition to exercises. Within two to four weeks the athlete should be fully recovered.
It is very important for an athlete to protect his knees. Most injuries to the knee occur from a direct blow or from the twisting of the knee in the opposite direction that the feet are planted. In sports these injuries are predominant and usually are of a serious nature. If these injuries happen to an athlete there is a large possibility that the athlete will have to undergo surgery which will put a hold on his activities for a short period of time. Following surgery there is usually a prolonged time of rehabilitation that must occur before the athlete is able to return to any normal activity. Rehabilitation can last anywhere from two weeks to two months and usually is a very frustrating process. These two type of injuries to the ligaments and injuries to the meniscus must be taken very seriously in sports to prevent injuring the knee permanently.
Best Regards
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