Here’s a Free Abdominal Workout Routine – Caution, You Need 5 minutes to Spare
This free ab workout routine is great if you do a lot of travel and also if you do a lot of sport and don’t always get time to get to the gym and train your abdominal muscles. The great thing about building your abdominals is that it can help prevent back injury and sciatica.
Before we get going, if you have a history of back problems, it’s always a good idea to consult with your health care practitioner.
This routine involves just 8 exercises that you perform one after the other and do 10 to 15 repetitions each. When you are starting out, you may only be able to perform around 6 to 8 of each exercise. Don’t worry, stick with it and in a couple of weeks you will be able to do the 10.
OK, here we go:
- Elbow to Opposite Knee Sit-up While lying on your back and with your legs slightly bent, perform a sit up and each time you come up, touch your elbow to the opposite knee. Keep your hands beside your head and not behind
- Lying crunches While lying on your back and with your legs slightly bent, elevated and crossed , bring the upper half of your body to your knees. This is a short and sharp movement. Keep your hands beside your head and not behind.
- Elbow to Leg Crunches Same as crunches, except this time you are bringing your elbow to each opposite knee before lying down and repeating the movement.
- Leg raises With your legs outstretched and slightly elevated and with your hands underneath your backside, raise your legs to 12 inches (30cm) from the ground and back down to just off the ground.
- Rowing Exercise Start by lying on the ground with your legs elevated just off the ground and extended and with your hands beside your head. At the same time, bring your knees and upper body together in one ‘rowing’ movement.
- Cross-over Crunches Like crunch, raise only one elbow to the opposite knee at a time. Perform 10 – 15 repetitions on one side before changing.
- Straight-leg Crunches Perform the crunch with your legs straight and extended vertically.
- ‘Windmills’ With your legs wide apart, start from a standing position and with your back straight, reach down with your hand to the opposite foot. Extend the other arm vertically into the air. Repeat this ‘windmill’ action to perform 10-15 repetitions each side.
Finish the workout with a ‘cobra’ stretch – lie on your stomach, and with your knees on the ground and your hands in a ‘push up’ position, push up the upper half of your body so your back is arched. Only push up far as comfortable. Next, with your arms still extended in front of you, move back so you are sitting on your calf muscles (with your knees bent) and stretch your shoulders – a wonderful and relaxing sequence to finish your free ab workout routine.
Author: Paul Newland
Paul Newland is a health writer, sports training consultant and martial arts instructor and runs the Global-Longevity.com website. He is the author of numerous health information books and guides, including the Wellness Report, The Ultimate Sports Nutrition Guide and The Healthy Exercise Guide – available Free through Global-Longevity.com.
Article Source: http://EzineArticles.com/?expert=Paul_Newland
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Sciatica Cure – How Weight Loss Relieves Sciatica
Studies have revealed that over weight people usually suffer from back pain. This pain is due to the fact that the extra weight rests on the sciatica which is the main cause of pain.
Usually when people with back pain visit their physician the first thing their doctor tells them is to loose some weight so as to get relieve form back pain. This is normally what a patient is first advised to do before any other procedure is adopted for treatment of back pain. Most doctors are confident that weight reduction helps give relief to sciatica. It is not always true that back aches will go away with weight loss because some people get not relief at all form back aches.
When you go on a weight reduction it is not only your sciatica which gets good relief but also your confidence gets boosted making you feel much better about yourself. Many people are satisfied that reducing their weight has given them relief from sciatica. This is one major reason why most people prefer losing their body weight so that they are not troubled by their sciatica pain.
Many people do not realize that when doctors advice them to loose weight it is actually to get relief from their sciatica problem which is the root case of their back pain. Since excess weight is the main reason for sciatica doctors advice patients to follow a weight loss program. Loosing weight is not such an easy task as it is made out to be. Most people find it tough to loose weight. Because of this specific problem which many patients find tough, there are now many other weight reduction programs to get relief from sciatica. A common and popular program involves using the aid of a video or computer program when it comes to weight reduction.
Another great way which many follow to get relief from sciatica is to eat and drink in healthier ways. Doctors actually recommend that those patients having sciatica pain should consume plenty of fluids like water along with vitamins or antioxidant supplements. Vitamin A, C and Beta Carotene are some of the best antioxidants when it comes to relieving sciatic pain.
Other than taking medical treatment for pain relief from sciatica pain there are also other natural methods like Pilates or practicing Yoga postures can help relieve sciatica.
If you have just begun to experience back pain or have been suffering from pain due to sciatica for sometime now it is best that you begin by losing some weight to get good relief before you resort to medical procedures. Going the natural way to reduce sciatic pain is far better than resorting to medical treatment.
Author: Abhishek Agarwal
Abhishek has got some great tips to relieve back pain! Download his FREE 127 Pages Ebook, "How To Win Your War Against Back Pain!" from his website http://www.Health-Whiz.com/767/index.htm. Only limited Free Copies available.
Article Source: http://EzineArticles.com/?expert=Abhishek_Agarwal
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Exercise Ball Chair: Is This Cheap Ball Chair the Best?
If you haven’t heard of the exercise ball chair, it’s an ergonomic balance ball chair developed to help improve posture, strengthen core abdominal muscles, and reduce nerve compression to help alleviate back pain causes. The exercise ball chair encourages you to continuously hold your body, spine, abdominal, gluteal and leg muscles in the correct position, encouraging good posture and muscular strength and support.
Many physical therapists, kinesiotherapists and personal trainers use an exercise ball chair or balance ball chair. With an exercise ball chair, you need to follow directions on use. Many find it much more comfortable than even the standard ergonomic chairs or desk chairs once they get use to it. There are many exercises you can do with the exercise ball to help improve posture, strength, balance, toning, etc. This is a cheap ball chair, but provides health and fitness benefits at home or in the office with ergonomic back support.
Is a Cheap Ball Chair the Best Ergonomic Office Chair or Orthopedic Office Chairs?
A cheap ball chair may or may not be the best ergonomic office chair or orthopedic office chairs selection. You need to do your homework when researching and comparing them. You want to be sure that it:
- Helps improve spinal alignment, reduces nerve compression, strengthens the core and improve posture and balance
- Is fully adjustable and fits you
- Uses a professional grade anti-burst exercise ball
- Includes a use and workout guide
- Is stable but lightweight
- Is easily movable, but has lockable wheels
- Is easy to set up and use
- Is highly rated and developed by a reputable company
Read actual customer reviews and ratings. You don’t want to jeopardize your money or health for a cheap ball chair.
The Best Ergonomic Office Chair or Orthopedic Office Chairs
The best ergonomic office chair or orthopedic office chairs are well made by a reputable company and are very popular with customers. There are quality “one size fits all” options, and there should be back support options, adjustable seat and arm options, and swivel capability. They should be very durable and easy to maintain, but comfort and promoting good posture is the most important. They should be customizable and adjustable to each person’s body type to avoid repetitive motion or strain injuries, aches, cramps, etc. Height, position and angle to adjust tilt and rotation to the desk are key.
Orthopedic office chairs aka back support chairs, have two main functions: support the posture and alignment of the spine and muscles, head, neck and back to avoid unnecessary strain, and balance body movements relieving pressure.
Gaiam’s exercise ball chair or Balanceball chair was developed in coordination with Dr. Randy J. Weinzoff, D.C., a graduate of a Chiropractic college who specializes in exercise and sports rehabilitation and alleviation of chronic pain. He’s provided a full spectrum approach to well-being and health for over 14 years, and is a member of the National Strength and Conditioning Association.
This exercise ball chair is inexpensive, but has a patented design to combine comfort and ergonomic back support at an affordable price. It’s very popular, and was designed to improve spinal alignment, strengthen the core and reduce nerve compression. It comes with a removable professional grade anti-burst exercise ball and desktop workout guide for stretching and low impact workout, adjustable support bar, easy glide lockable castor wheels and air pump.
It’s been featured on “Good Morning America” and in newspapers and magazines, and seems to be very well liked by the customers. Rated 4-4.6 out of 5 stars overall, it comes with a 100% Satisfaction Guarantee.
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Piriformis Syndrome Diagnosis and Treatment: The “Pain in the Behind”
Piriformis Syndrome is the most common cause of sciatica nerve pain. The piriformis muscle starts at the front of the sacrum (v-shaped bone between the buttocks at the bottom of the spine), through the sciatic notch and attaches to the top of the thigh bone. Piriformis Syndrome happens when the piriformis muscle irritates or puts pressure on the sciatic nerve, which can cause a feeling of pain in your buttocks. It’s hard to diagnose and resistant to therapy, and there’s little information available in publications, making it harder to research and find answers. The existence of it has even been doubted, but through the internet it’s finally more exposed.
Many times its symptoms are diagnosed as sciatica or some other cause, and patients usually consider Piriformis Syndrome before doctors do. It can overlap with other problems, and symptoms of piriformis muscle dysfunction can be caused by other issues like herniated or bulging discs, pelvic stress fractures and other musculoskeletal problems in this area. Symptoms are usually indicated as pain in the buttocks area from running or walking, and may go down the back of the leg.
To diagnose Piriformis Syndrome, the doctor may have you lay down and flex a knee, then ask you to try to rotate the leg against resistance. There’s tenderness in the piriformis tendon over the buttocks, and there may be pain with piriformis tendonitis. If there’s sciatica like pain when you lift the leg straight, rotating your leg may reduce it. This might show that the sciatic nerve is compressed by the piriformis muscle. The doctor should also examine the sacroiliac joint. A MRI may be done on the lumbar area to rule out other disorders, and if a stress fracture’s suspected, they may image the pelvis and sacrum.
Treatment of Piriformis Syndrome is usually Rest. Taking a one to two week break from sports or activities that cause the pain can be very helpful, and when you return to activities like workouts or running, less intense workouts or running less miles can help a lot.
Piriformis Syndrome is very hard to to get rid of, but there are specific stretching exercises and massage therapy you can do for it. For more information on back strengthening exercises and back stretching exercises you can do at home, go to Stop Back Pain Cause Now and develop your own exercise program to help reduce and eliminate your back pain cause.
Julie Eley
Prior Back Pain Sufferer
Piriformis Syndrome is the most common cause of sciatica nerve pain. The piriformis muscle starts at the front of the sacrum (v-shaped bone between the buttocks at the bottom of the spine), through the sciatic notch and attaches to the top of the thigh bone. Piriformis Syndrome happens when the piriformis muscle irritates or puts pressure on the sciatic nerve, which can cause a feeling of pain in your buttocks. It’s hard to diagnose and resistant to therapy, and there’s little information available in publications, making it harder to research and find answers. The existence of it has even been doubted, but through the internet it’s finally more exposed.
Many times its symptoms are diagnosed as sciatica or some other cause, and patients usually consider Piriformis Syndrome before doctors do. It can overlap with other problems, and symptoms of piriformis muscle dysfunction can be caused by other issues like herniated or bulging discs, pelvic stress fractures and other musculoskeletal problems in this area. Symptoms are usually indicated as pain in the buttocks area from running or walking, and may go down the back of the leg.
To diagnose Piriformis Syndrome, the doctor may have you lay down and flex a knee, then ask you to try to rotate the leg against resistance. There’s tenderness in the piriformis tendon over the buttocks, and there may be pain with piriformis tendonitis. If there’s sciatica like pain when you lift the leg straight, rotating your leg may reduce it. This might show that the sciatic nerve is compressed by the piriformis muscle. The doctor should also examine the sacroiliac joint. A MRI may be done on the lumbar area to rule out other disorders, and if a stress fracture’s suspected, they may image the pelvis and sacrum.
Treatment of Piriformis Syndrome is usually Rest. Taking a one to two week break from sports or activities that cause the pain can be very helpful, and when you return to activities like workouts or running, less intense workouts or running less miles can help a lot.
Piriformis Syndrome is very hard to to get rid of, but there are specific stretching exercises and massage therapy you can do for it. For more information on back strengthening exercises and back stretching exercises you can do at home, go to Stop Back Pain Cause Now and develop your own exercise program to help reduce and eliminate your back pain cause.
Julie Eley
Prior Back Pain Sufferer
I just recently returned from a visit to Washington DC. It had been the first time in a while that I travelled with heavy checked luggage (carrying books and clothes for a friend). Thus, I had forgotten all the ways airline travel could cause piriformis muscle pain.
 Now I’m a big fan of yoga. It’s a great way to get some good stretching, and relax the mind. Who doesn’t need more of that?
In fact, some of the stretches and exercises shown on this site are ones you might see in your local yoga class. So we think that there is definitely some benefit to yoga.
But there is one MAJOR problem with yoga classes. Your in a class where you’re given a generic specific set of exercises and stretches, that in many cases, can make your piriformis syndrome worse! And BECAUSE you’re in a class setting, most likely you feel pressured to follow along, even if it’s causing you pain.
 I’ve tried it. I’m sure you probably have. So have thousands of other piriformis syndrome pain sufferers.
Stretching. It feels sooo good to get a nice, deep stretch. In fact, a large part of what you see here is based around stretching.
But the problem is, that’s where most people stop. They stretch, and that’s it. I know, because I use to only do stretches too!
Here is the problem with only doing stretching and not any strength-building exercises…
Stretcing the right muscles will help correct your muscle imbalances. However, the core reason (and definition) of muscle imbalances, is that one muscle group is stronger than the opposing muscle group. You won”t make the weak muscle group stronger by stretching.
 Several of my friends had some and said good things. So I thought, “why not, I’ll treat myself, it’s time for new shoes anyway.” So later that day, I went searching for my first pair of Nike Shox.
As someone who had an engineering background, I was impressed by the story of Nike Shox. Apparently it took 16 years of development, prototypes, changes, improvements, failures, restarts, and eventually success to launch the first pair of Nike Shox in 2000. The material to use in the “shock” was one of the biggest questions. They had a hard time finding a material that was both light and durable, and also provided the user with a spring-like experience. Nike claims that the Shox actually help propel the user forward.
Some people have asked me, “Out of all the exercises in the videos, if I had time to do just one, what should I do?”
Now before I jump into my response, let me add this disclaimer. Everyone is different. There are different reasons for piriformis syndrome.So to answer this question, I’m forced to generalize. Just wanted to point that out.
Continue reading If You Had To Do Only One Exercise for Piriformis Syndrome…
So after trying everything – doctors, chiropractors, physical therapy, OTC painkillers, prescription painkillers (Vioxx), spine surgeons (but not surgery thank goodness), yoga, and pilates – I knew that my pain would come and go, but I didn’t know why. So I decided to start keeping a pain journal to help me figure out what activities were causing the pain.
Continue reading Piriformis Pain Journal – Document Your Journey to Become Pain Free
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