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7 Benefits Of Range Of Motion Exercises

Range of Motion benefits and tips

Sometimes you have to give up on people. Not because you don’t care, but because they don’t.
You’ll priority now is to care about yourself and look after yourself, those people will come back into your life if needs be.

Don’t take any short cuts. As most personal trainer  will explain, that means you should “aim for the largest Range Of Motion you can achieve in your exercises.

Why?

Simply because, your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.

If muscles and joints remain inactive for a certain period of time they can deteriorate over time and your range of motion will decrease.

According to Wikipedia Range of motion (or ROM), is the linear or angular distance that a moving object may normally travel while properly attached to another. As used in the biomedical and by weightlifters, range of motion refers to the distance and direction a joint can move between the flexed position and the extended position.

 

That there are two ways to improve ROM:

  • Passive range of motion exercises where someone is helping you to improve your flexibility.
  • Active range of motion exercises which you can do yourself to improve your range of motion.

 

Here are 7 benefits of these types of exercises:

  1. Improves Circulation
  2. Improves Muscle Strength
  3. Maintains Flexibility
  4. Reduces Pain
  5. Enhances Physical Performance
  6. Reduces Stiffness
  7. Decrease Injury Potential

While range of motion exercises aren’t incredibly difficult to learn, it is very important that they be done properly. Always consult your physical therapist before starting new exercises.

Things to keep in mind when doing active exercises

  • Do the exercises your healthcare provider teaches you. Practice the exercises with your healthcare provider before you try them by yourself. Exercise every day, or as often as directed by your healthcare provider.
  • Do the exercises in the same order every time. Go from head to toe, to help you remember the series of moves. Start with neck stretches. Then exercise other body parts in order, moving toward your feet. Do each group of exercises on one side, and then do the same exercises on the other side.
  • Move slowly, gently, and smoothly. Avoid fast or jerky motions.
  • Stop if you feel pain. It is normal to feel some discomfort at first. Regular exercise will help decrease the discomfort over time.

Short and sweet and powerful

Warrior chantell

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Stretches to help improve flexibility

Flexibility

This video will help you improve on your flexibility.

Maintaining and gaining flexibility decreases risk of injury from sports or basic activities in life. (Even something as simple as picking up our children). Keep in mind that it does not mean you cannot get injured. Things like proper form and speed and stability also plays a big roll.


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Benefits of flexibility training

When joints are not moved through a full range of motion due to inactivity, they adapt to this position by shortening, which decreases flexibility.

Poor flexibility decreases the body’s ability to maintain proper posture. It limits proper joint motion, and increases the risk for low back pain, joint pain, and injury during everyday activities.

So what are the benefits?

  • Decreases stress
  • Decreases nots in muscles
  • Decreases general aches and pains
  • Decreases anxiety
  • Decreases high blood pressure
  • Decreases muscle cramps
  • Increases joint range of motion
  • Relieves joint stress
  • Improves elasticity of muscles and connective tissue
  • Improves elasticity of muscles and connective tissue
  • Improves neuromuscular efficiency
  • Improves overall function required during daily chores and recreational activities.

Flexibility refers to the range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. This is different for everyone, especially when it comes to differences in muscle length of multi-joint muscles.

It is important to include this type of training as part of your  regular fitness routines. It can lead to enhanced performance in aerobic training and muscular conditioning.

There is scientific evidence that injury could decrease when people include flexibility training in to their routines. Simply due to the enhanced ability to move unimpeded through a wider Range Of Motion.

The only exception to this would be when there is an excessive or unstable ROM, this may increase the chances of injury.

When used correctly, flexibility training allows you to become more in tune with your body. It is a form of active relaxation that can improve both mental and physical recovery.

Happy flexing.

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100 times 60kg (133 lbs) deadlifts – Why I love deadlifts.

Deadlifts

I have set the goal to do 100 deadlifts at my body weight. At the time of doing this video my body weight was 96kg (211.64 lbs)

 

This video was actually done at 65kg. I found out the bar is 25kg not 20kg. So slowly I am working up to body weight. Now being overweight and on a journey to a healthier and more active my there should be a time when my attempts and weight should be the same.

What happened to me during this deadlifts attempt and after.

During the attempt I actually felt good It took me about 25 minutes to do it. I must say my grip really needs work, the bar kept on slipping especially from my left hand.  (I have gloves now). My back and legs felt good no pain or strain during the attempt. I did get very tired and out of breath. My hands had blisters. But overall I felt great 65kg is quite a bit to lift 100 times.

The day after.

Waking up I could feel I had done something out of the ordinary. My arms where stiff and my back felt like they had a good workout. Now as with all my hard workouts I only feel it 36 hours later so by afternoon I could feel all the major muscles that is worked when you do deadlifts and I mean really feel them.

  • Gluteus Maximus: (Butt)
  • Quadriceps: (Upper Front legs)
  • Adductor Magnus: (Inner Thigh)
  • Soleus: (the Smaller part of your calf muscle)
  • Hamstrings: (Upper back of legs)
  • Gastrocnemius: (the bigger part of your calf muscle)
  • Erector Spinae: (lower back)
  • Trapezius, upper: (upper neck muscles)
  • Trapezius, middle: (middle neck muscles)
  • Levator Scapulae: (the muscle from your jaw to your shoulder)
  • Rhomboids:  (upper inner back muscles right below your neck)
  • Rectus Abdominis: (abs)
  • Oblique’s: (side abs)
  • And even some in the forearms.

Why deadlifts?

This movement hits a whole range of muscle groups at once. The deadlift is done by simply grasping your free-weight bar (with as many weights as you can feasibly – not comfortably – lift) and lifting up until your standing up with the bar hanging in front of you, arms extended. With this said this is why I love it.

  1. It burns fat – actually any Weight training does
  2. It helps improve posture
  3. More muscle groups are worked at the same time
  4. The closest exercise resembling a real life lift – e.g. lifting a box.
  5. It’s safe – I am not going to drop the bar on me like in a bench press
  6. It increases grip strength
  7. Increases cardio – You do 20 and feel it for yourself.

Currently my 1 rep max is in June 2018 is 95kg (and this was done working up from 20kg and after a very intense cardio session).

Happy lifting.

 

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Warrior stretch day – Dedicate a day to stretching

stretching

Tight muscles can cause improper strain on the neighbouring joints during normal daily routines. Even worse, they themselves can become injured. This video will help you stretch them. Take one day a week to work on stretching of flexibility.

What are the important aspects of stretching?

Stretching is something you know you should be doing, and yet it’s the part that’s very easy to skip. You may think you don’t have time for it, don’t need it, or don’t want to waste your time, but this is probably one of the best ways to end any workout.

Even on the days you don’t want to work out a stretch routine can still benefit you.

Stretching when your muscles are warm after a workout has a number of benefits including:

  • Building greater flexibility 
  • Relaxation and stress relief
  • Helping your body get back to its pre-exercise state
  • Giving both your mind and body a chance to feel the impact of the workout you just did.
  • Encourages an optimistic outlook
  • Fortifies posture
  • Enables flexibility 
  • Increase stamina
  • Decreases risk of injury
  • Improve energy levels
  • Promotes blood circulation
  • Improve athletic performance
  • Reduced soreness 
  • And I have been told it can even reduces cholesterol 

This 18 minute total body stretching workout proves that stretches are simple, you can do them anywhere—after a workout, at work, or even dedicate a workout session to them.

These stretches promote flexibility, coordination, and relaxation.

They feel good after a hard workout or on their own. When stretching targets all the major muscles of the body, including those that are chronically tight like the chest, shoulders, back, arms, hips, and legs.

Try stretching exercises to get rid of any extra tension you may be carrying around. 

See your doctor if you have any medical conditions, illnesses, or injuries that may affect your ability to stretch. 

Happy stretching