RANGE OF MOTION
Fitness come sin all forms and fashions. One of the key elelemnts fo sound health is functional, full, and non-painful range of motion. These following movements, split into upper an dlower body, may help maintain or attain proper range of motion.
UPPER BODY
Head tilts, forward and back
Head tilts, side to side
Head turns
Shoulder movement, up and down
Shoulder movement, side to side
Shoulder rotation
Elbow bends
Wrist bends
Wrist rotation
Palm up, palm down
Finger bends
Finger spreads
Finger-to-thumb touches
Thumb-to-palm stretches
LOWER BODY
Hip and knee bends
Leg lifts
Leg movement, side to side.
Leg rotation, in and out
Knee rotation, in and out
Ankle bends.
Ankle rotation
Toe bends
Toe spreads
SOURCE: http://www.drugs.com/cg/active-range-of-motion-exercises.html
NOTE: Active range of motion exercises help improve joint function. Range of motion is how far you can move your joints in different directions. These exercises help you move each joint through its full range of motion. Movement can help keep your joints flexible, reduce pain, and improve balance and strength.
INJURY TREATMENT
Inevitably, injuries occur. Often we incur overuse injuries due to improper form or even too much of a good thing. Depending on the injury and the medical professional, there are a number of methods to help treat injuries. Here are a few to consider.
Acupuncture
Compression and/or Elevation
Contrast therapy
Heat (sauna, steam, hot tub etc.)
Massage therapy
Lymphatic drainage
Physical therapy
R.I.C.E., a treatment method for soft tissue injury which is an acronym for Rest, Ice, Compression, Elevation
Reflexology
Stretch, Yoga
Take a break from exercises, up to one week
Visualization to speed healing
Work other joints
REFERENCE: Exercise Standards and Guidelines Reference Manual, ©1995 Aerobics and Fitness Association of America, Sherman Oaks, CA
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. He may be reached at marc@virtufit.net.
MULTI-MUSCLE STRETCHES
We all need to move and stretch. Here are some of the multi-muscle ways to relax, stretch, increase range of motion. Remember, just as important as the static pose, is the way transitions.
Cobra pose
Down dog pose
Extended childs pose
Low lunge pose
Mountain pose, hands raised
Prone over stability ball
Standing forward fold pose
Supine bent knee torso twist
Supine over stability ball
Triangle pose
Up dog pose
Warrior pose
NOTE: For traditional static stretches to be effective, determine the correct muscle angle (function) and vary the stretch duration from 2–60 seconds.
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. He may be reached at marc@virtufit.net.
S-I JOINT INJURY, PREVENTION AND TREATMENT
As the Sacroiliac joint (S-I joint) becomes more and more involved in overuse, injury and rehabilitation, it is important to know what stretches and exercises can prevent or treat the area. Below are some basic stretches (asanas) and 4 progressive workouts.
S-I Joint Stretches
Camel
Childs
Cowface
Extended side angle
Lizard
Low lunge
Pigeon
Seated forward fold
Supine eagle legs
Triangle
FITNESS TIP: When treating tight S-I joints, also look at tightness in the opposite hip flexor area.
S-I Joint Basic Workout
Lying eagle legs
Seated forward fold pose
Camel pose
Childs pose
Triangle pose
Extended side angle pose
Low lunge pose
Lizard pose
NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.
S-I Joint Intermediate Workout
Reclined angle pose (lying butterfly)
Sphinx pose
Childs pose
Lying eagle legs
Childs pose
Pigeon pose
Childs pose
Lizard pose
Childs pose
Cowface pose
Childs pose
Hero pose
Childs pose
NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.
S-I Joint Advanced Workout
Reclined angle pose (lying butterfly)
Sphinx pose
Lying eagle legs
Childs pose
Lying spinal twist
Seated spinal twist
Childs pose
Pigeon pose
Lizard pose
Childs pose
Kneeling split
Threaded plank, straight-leg pigeon
Childs pose
Cowface pose
Hero pose
Childs pose
NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.
S-I Joint Progression Workout
Childs pose
Sphinx pose
Childs pose
Lying eagle legs
Seated forward fold pose
Reclined angle pose (lying butterfly)
Camel pose
Cowface pose
Hero pose
Pigeon pose
Low lunge pose
Lizard pose
Triangle pose
Extended side angle pose
Childs pose
NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.
ENDURANCE TRAINING METHODS
Endurance is a key element of health and wellness. Here a few effective methods we promote to increase muscular strength and endurance and cardio output.
- 30/30, consists of a single set of 30 exercises done in 30 minutes with no rest periods
- Basic circuits, combination of high-intensity aerobics and resistance training designed to be easy to follow
- Cardio circuits, high-intensity aerobics using various pieces of Cardio equipment with little or no rest periods
- Hi reps, using over 20 reps per set
- Isometric training, strength training in which the joint angle and muscle length do not change during contraction
- Resistance training circuits, high-intensity aerobics using various types of resistance exercises with little or no rest periods
- Slo-mo plyometric training, using slow motion movements in conjunction with plyometric exercises
- Slo-mo reps, taking five or more seconds per rep
- Speed-Agility-Quickness drills
- Supersets, alternating two exercises for the same muscle group, taking as little rest as possible between each set
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training, teaching via Skype one-on-one sessions and group classes on each continent. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their health goals. Along with over 25 years of experience and thousands of clients, he draws from physical and cognitive exercise techniques, various fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client. His fitness and genealogy books continue to help hundreds improve and maintain wellness.
by Marc D. Thompson
Body Work has many benefits for our bodies and soul. Sometimes it is confusing which type is best for an individual. Here is a basic list to get your research started.
Aromatherapy, therapeutic use of aromatic plant extracts and essential oils
ayurveda and yoga
Deep tissue, designed to relieve severe tension in the muscle and the connective tissue or fascia
Myofascial release, technique for stretching the fascia and releasing bonds between fascia, integument, and muscles
Reiki, technique of transmitting life energy by placing the hands gently in specific positions either on or above the body
Shiatsu, applied pressure with thumbs, fingers, and palms to the same energy meridians as acupressure, uses stretching
Sports, designed to enhance athletic performance and recovery
Stone Therapy, uses cold or water-heated stones to apply pressure and heat to the body
Swedish, uses five styles of long, flowing strokes to massage
Thai, originated in India and is based on
Therapeutic, involves acting on and manipulating the body with pressure
Find the benefits of bodywork either by visiting us here at VirtuFit or locating a practitioner near you.
Marc D. Thompson, owner of VirtuFitTM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity, analysis, intuition and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
Marc D Thompson, VPT, Owner of VirtuFit.net
by Marc D. Thompson
Cardio, when done properly, is a strong foundation of general hea;th and fitness. Here are osme basic cardio tenets and benefots.
Adapt your cardiovascular routine to your goals and change as plateaus occur
Exercise in your target heart rate range, not that medication, heart conditions, athleticism, etc. may alter your range
Experiment with various programs and settings available on each machine
If seeking fat loss, work up to 30 or more minutes per cardiovascular session
Participate in various group exercise programs
Stretch after each cardiovascular session
Use intervals to keep the body guessing
Vary cardiovascular exercise: use at least three different pieces of equipment per week
Vary your intensity, duration, and frequency
Wear appropriate footwear
Some of the Benefits of Cardiovascular activities incluse:
Changes body composition
Decreases body fat
Improves cardiovascular health
Improves circulation
Improves recovery
Increases endurance
Increases energy
Lowers blood pressure
Reduces risk of heart disease
Strengthens heart
FITNESS TIP: Find the target heart rate for cardio that gives you the best results and the best feeling.
by Marc D. Thompson
Plyometrics can we worthhwile if done properly. Here is oneof my favorite routnes.
Band archer row
Box hops
Clap pushup
Floor tricep dip hops
Forward hops
Hop and chop
Jump lunge
Lateral box leaps
Lateral leaps
Mason twist
NOTE: Perform 3 rounds consisting of 60 seconds with break between rounds. Vary duration and break time.
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
www.VirtuFit.netmarc@VirtuFit.net
skype: VirtuFit
by Marc D. Thompson
Here is a fun list of some of my favorite Plyometric exercises.
Butt kickers
Forward hops
Hi knees
Hops
Side hops
Squat jumps
Stair hops
Stair jogging
Stationary jogging
NOTE: Perform 2 rounds consisting of 45 seconds with break between rounds. Vary duration and break time.
Cardio Activities
by Marc D. Thompson
For a quick guide, here are some wonderful cardiovascular activities:
Arc Trainer
Elliptical trainer
Group Exercise class
Indoor cycling (Spinning®)
Rower
Stationary bike/outdoor bike
Stepmill/Stepper
Swimming/Aquatics
Treadmill
Walking/Jogging
FITNESS TIP: Nearly any action or combinations of actions can be cardiovascular. Be creative and safe to have fun keeping your heart strong.
Marc D. Thompson, owner of VirtuFit®, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.
www.VirtuFit.net
marc@VirtuFit.net
skype: VirtuFit
