• Oblique Muscles: Facts and Resistance Band Training

    Posted by Michael Evans

    "Obliques" is a term that refers to the muscles on both sides of the upper body. They are also called external abdominal oblique muscles. Obliques assist in turning the body from side to side. Any sport that requires twisting your torso also requires oblique strength for power (ie. golf, tennis, rowing, etc).

    Obliques serve as stabilisers for your frame. In almost every physical activity such as compound lifting, the oblique muscles are engaged. It is therefore important to keep them strong.

    Fun fact: You can get rid of "love handles" by workout out the obliques!

    Unfortunately many tend to neglect working out the oblique muscles because it isn't part of the "six pack," which is what most people are after. Obliques are also not as visible as the rectus abdominus, and trying to make them visible takes a lot of effort and time. Nevertheless, well developed obliques actually enhance the look of the rest of the abdominals. 

    Obliques resistance exercises:

    Getting rid of "love handles": 

     

    Band equipment:

    TUBE BAND

    POWERBAND

  • Dry Eyes: Facts and Remedies

    Posted by Michael Evans

    If you have these following symptoms, you could be experiencing dry eyes:

    - Scratchy, dry, and painful sensation in both eyes

    - Feeling like there's a foreign object in your eyes

    - Redness

    - Mucus surrounding your eyes

    - Eyes are sensitive to light

    - Eyes are fatigued

    - Blurred vision 


    via GIPHY

     

    Key takeaways:

    - Dry eyes happen when your tear glands don't produce enough tears for lubrication

    - Dry eyes can be caused by medical or environmental factors

    - Omega 3 fatty acids help relieve eye inflammation, allowing better tear production

    - Eye drops and ointments also relieve dryness

    - Dry eyes are usually temporary so if yours seem to be prolonged, consult a doctor

    Read the full article here: https://www.healthline.com/health/dry-eyes-home-remedies#Seeadoctor6

     

  • How to Remedy a Runny Nose

    Posted by Michael Evans

    A runny nose is a nasal discharge of mucus. It can be very uncomfortable and somewhat uncontrollable. It is the result of excess nasal mucus production that lead to watery nasal secretions, which discharge from the nostrils or drip down into the throat. It's often caused by colds, flu, or allergies.


    via GIPHY

    Key takeaways on how to treat a runny nose:

    - Drinking plenty of fluids help drain your mucus faster from your nose and sinuses.

    - Placing a warm compress over your nose and forehead can relieve sinus pressure and congestion.

    - Invest on a humidifier! It stops the nose from being runny faster.

    - Inhaling steam and using nasal drops smoothen the mucus membranes inside the nose

    - Get some rest

    - Drink medicine

     

    Conclusion:

    Having the sniffles can be exhausting and irritating. It can also be distracting when you spend more time blowing your nose than finishing your work! It's important to be prepared for faster relief and recovery. Read the full article here: https://vicks.com/en-us/treatments/how-to-treat-a-cold/how-to-stop-a-runny-nose

     

  • ACL Injury: Facts and Rehabilitation with Resistance Exercises

    Posted by Michael Evans

    A torn anterior cruciate ligament (ACL) is a second or third degree sprain that affects the knee joint. Those who suffer from ACL injury usually feel discomfort on their knees (knee is unstable and can buckle), especially while undergoing physical activities like walking and running.

    The ACL is one of the 4 knee ligaments that stabilises the knee joint. It keeps the knee from rotating when a person pivots. An ACL tear or sprain occurs with a sudden change in direction or pivot against a locked knee. The injured person would feel a sudden pop, followed by pain and swelling.

    Physical therapy is very crucial for ACL injury rehabilitation. Resistance bands are often used for this purpose. The bands aid muscle strengthening that help keep the knee in tact. The video below demonstrates 2 exercises for ACL treatment: 1) Ankle stretches and 2) Pulsing Ankle Stretches

     

    Loop Bands from Resistance Bands Australia

     

    NOTE:
    ACL treatment usually takes months (some even require surgery). It's best to consult a doctor for thorough evaluation. 

  • How to Recover From Sore Muscles Faster

    Posted by Michael Evans

    Feeling sore after a workout can either be a good thing or a bad thing. The good thing about it is that you'd know that your workout was effective! The bad side of it, however, is sometimes muscles get too sore and recovery takes way too long. So the question is: is it possible to speed up muscle recovery?

    The answer is YES!

    Here are a few tips:

     

    GET MORE SLEEP
    Sleep is the prime time for the body to undergo protein synthesis. There's no other time in the day where muscle finer recovery is at its peak. Sleep deprivation causes negative effects on muscle recovery and so much of the benefits of working out is nullified!

    PACK UP ON PROTEIN BEFORE AND AFTER YOUR WORKOUT
    Protein is the key ingredient to muscle recovery. It contains amino acids, which are the building blocks of tissues. Protein consumption before working out triggers muscle synthesis (muscle repair and muscle building) during the exercise.

    Post-workout protein consumption is also very crucial because it ensures muscle recovery throughout the day.

     

    USE FOAM ROLLERS
    Rolling out muscles with foam relieves knots and it prevents muscle imbalances.

    CUTT BACK ON ALCOHOL
    More than one or two drinks after working out could reduce the body’s ability to recover.

    These are just a few tips to recover faster from muscle soreness. Read the full article here: https://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery

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