Mehernaaz Damania, Author at Complete Wellbeing

Sit right, sit tight

Mehernaaz Damania — Mon, 15 Dec 2008 00:00:00 +0000

Posture is a where one’s health begins. Most of us do not understand this principle or fail to realise its importance. Thus, you see many fitness enthusiasts going to gymnasiums, working out hard, following a healthy diet but having distorted postures. Besides, due to long working hours mostly in sitting position, our posture is always compromised. Poorly designed workstations further contribute to poor postures. While some have a perfect work ergonomic structure but don’t know how to use it to their advantage. While some align their work station but forget that it is also important to sit erect. By sitting and standing erect coupled with corrective stretches and exercises, one can most definitely reduce their chances of pain and injury.

The benefits of correct and erect posture

Blood circulates at its best.
Our muscles and joints work more efficiently.
Correct diaphragmatic breathing happens.
Our chances of back and neck problems reduce.
Internal organs function at their best.

Health complications due to incorrect posture The most common postural dysfunctions are “Upper Cross Syndrome” and “Lower Cross Syndrome”.

A person suffering from “Upper Cross Syndrome” has rounded shoulders and a forward head posture with very tight pectoralis [chest] muscles, and weak cervical and thoracic extensor muscles. A person diagnosed with this syndrome must stretch the chest muscles many times a day, and strengthen their cervical and thoracic extensor muscles at least once daily. Failing to do so will result in neck and shoulder problems.

A person suffering from “Lower Cross Syndrome” has a hyper extended lower back with weak lower abdominals, buttocks and hamstrings along with tight hip flexors and lower back muscles. Thus, it is recommended to stretch the lower back muscles and the hip flexors many times in the day. Also, it is required to strengthen the lower abdominals, the glutes [buttocks] and hamstrings once a day.

However, before starting any exercise program one needs to be examined by a specialist. Also, the exercises must be done under expert supervision.

Tips for correct posture

The two main reasons, for back, neck and other joint problems, are the use of chair and computers for long durations, and poor postures. To avoid musculoskeletal problems, it is very important to follow the tips given below.

Your feet should always be placed firmly on the floor just below your knees. Do not sit on your toes or take the feet under the chair. Avoid crossing the feet while sitting.
Knees should ideally be at a 90 degree angle. One can sit upright and stretch the feet forward but reducing the angle at the knee must be avoided.
he back of the knee should not press into the chair. There must be a gap between the back of the knee and the chair to allow blood circulation and prevent numbness in the legs and feet.
The thighs should be parallel to the floor. No sitting on sofas or chairs where the hip sinks in.
The monitor should be placed in a way that the centre of the monitor and the eyes are in line with each other and the neck is in neutral position. If the monitor is low, the neck flexes. If the monitor is high, the neck is in extension. Flexion and extension for a prolonged period causes problems in the neck and shoulder and may later even cause problems in the lower back since the spine compensates for the problems in the upper back and neck area.
The keyboard and the mouse should be placed in a way that the shoulders are relaxed and not raised or drawn forward.
or those who are more comfortable with a small cushion placed behind their lower back, please do so. However, it does not suit everyone. So first try to see if you are comfortable or not, and then decide.
When arms are placed on the armrest make sure the shoulders are relaxed and not raised.
The most important thing is to make sure you sit upright with your chest up. A common problem is that many employees sit at their workplace with rounded shoulders, and their chest sinks in. This draws the neck forward and causes neck pain.
Besides correct posture and organisation of the work desk, it is extremely essential to get up from the desk at least every 15-20 minutes. This will prevent stiffness in the muscles caused by prolonged sitting.
It is also very essential to keep the muscles supple to avoid back and neck tension. For this, it is important that one stretches regularly in the office.

Keeping the above points in mind is very important to anyone who spends time on the chair daily. Otherwise musculoskeletal problems are inevitable.

Finally

Correct posture is also important when you stand. We must always stand on both the feet. Avoid standing on one leg or placing your weight on one leg. Many people stand with their hands on their waist which perpetuates rounding of shoulders. Arms should be relaxed and left loose by the side.

It is also vital to have correct posture when you lift objects. Make sure that you are as close as possible to the object. Bend your knees, suck your navel in and keep your back erect before you pick up heavy objects. This will prevent back aches. The same thing applies even when you push or pull objects.

Train your brain

To change posture is more of a mental challenge than a physical one.

Mind and body are closely linked. In many instances, we are, without realising it, in control of the conditions that give rise to pain and are in a position to get rid of it. It’s as much a mental as a physical approach. Our brain controls our posture through nerves. Our mind can control our brain and one way of implementing that control is to alter our posture positively. The first step is to think positively about improving your physical posture.

The second step is to listen to the body. Why do people grin and bear it? Because they are not listening. Discomfort and pain are telling you something. In particular, with musculo-skeletal matters, the pain and discomfort are telling you that something is not right, something is out of alignment, or something is moving in an incorrect way. Analyse the feeling, look for the root cause and seek ways of changing.

So it is worth treating the messages of discomfort and pain positively, by listening to them. We all have our own posture ingrained in our brains as being “correct” either by habit or by upbringing. However, in cases in which posture is in fact incorrect, the brain needs to be re-programmed to accept the correct messages; training with constant reminders and repetitions in the early stages is required. This need not be particularly time consuming.

– Source: Etcom Postural Ergonomics Ltd

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Have-a-ball workout

Mehernaaz Damania — Thu, 06 Nov 2008 00:00:00 +0000

Sitting in front of the computer for long hours? Prefer to lounge in the sofa than sit upright? Surely your posture and abdominal muscles are bearing the brunt. Everyone from sportsmen to housewives to fitness enthusiasts have to battle the problems of urban living like back pain and faulty posture. The deep stabilising muscles [deep inner abdominal muscles] of the body are the key to protecting you from sports injuries and stress-related aches. These same muscles tend to get neglected even in the most intense workouts on machines leading to their gradual weakening and deterioration. A good way to strengthen these stabilisers is with a versatile piece of exercise equipment called the Swiss ball or fitness/exercise ball.

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.

Edward Stanley

Benefits of using a Swiss ball

Using a Swiss ball offers a refreshing addition to your current workout programme. It strengthens the stabiliser muscles in your body, thus improving your body’s stability and balance.

Sitting on a Swiss ball helps to bring movement to the lower spine keeping the discs nourished by increasing the flow of fluids in the disc. It also helps to reduce stiffness caused by sitting on regular chairs. The movement on the ball while sitting helps to reduce stiffness as against the chair which is stable and movement is not possible.

The Swiss ball provides an excellent range of motion for abdominal exercises. It strengthens the core muscles which stabilise the hips, pelvis and the spine effectively. There by strengthening the back and neck muscles very effectively.

Frequently asked questions

Can everyone balance on the ball?

Yes. To begin, just sit on the ball and lightly bounce on it. After you are comfortable, carefully lie on it and slowly breathe abdominally. Obese people must refrain from using the Swiss ball since they will not be able to balance and, might get injured. However, in case of rehabilitation it is required that the exercises be done under strict supervision.

Will I fall off the ball?

Not if you are careful. All beginners should consult a qualified fitness instructor trained in Swiss ball exercises before starting off.

How do I purchase a ball?

Buy from an authorised fitness equipment outlet. Ensure that the ball has anti-burst properties, Air pumps are available with the ball. Avoid shiny rubber surfaces. Fitness balls come in different sizes. The basic rule for choosing the correct size is that when you’re sitting on the ball, you should be able to easily balance with your feet on the ground. Your hips and knees should both be at right angles.

The following will help you choose the right-sized ball, based on your height:

55cm if you’re less than 5 ft tall
65cm if you’re between 5 ft and 5 ft 7 inches tall
75 cm if you’re between 5 ft 8 inches and 6 ft 2 inches tall
85 cm if you’re over 6 ft 2 inches tall

How should it be maintained?

Make sure that the ball is regularly cleaned. Dust can make the ball slippery. Keep it away from sharp objects. Do not force it into furniture and gym equipment.

Can I keep it at home or in the office gym?

Swiss balls can be used anywhere. They can be used in office spaces or homes as chairs. However, it is important to sit upright. Also, it is important that one uses it for few minutes at a time.

Can the Swiss ball be used for weight training exercises?

Yes. In fact, strength and stability are tackled together in one exercise. For example, exercising on the Swiss ball has a dual benefit of working out not only the main target muscles, [chest muscles in case of chest press on Swiss ball] but also the deep abdominal muscles which in the case of a bench chest press would have been ignored. This makes the body stable and strong.

Important

The above exercises should be done only when you get comfortable sitting and lying down on the ball. Start with 10-15 repetitions of each exercise. Do the exercises with good form rather than more repetitions. Bad form will result in serious injuries hampering your exercise programme. All exercises should be done under the supervision of a qualified fitness instructor and after approval from a medical practitioner.

Exercises to benefit the chest, upper back muscles, biceps and triceps

Push ups – Place your hands on the floor wider than shoulder width. Now, place your shins on the ball. Activate your lower abdominal muscles by sucking the navel in and keep your back straight. Slowly lower yourself to the floor while maintaining a straight back and balance on the ball. Then press the hands down to rise up. Repeat. Stop the exercise if the back arches or rounds.
Chest flyes – Sit on the ball. Then roll down so that the head, neck, shoulders and upper back are on the ball. The knees should be bent at 90 degree angle and the feet should be firmly placed on the floor. Maintain the head, shoulders, hips and knees in a straight line. Keep the lower abdominal muscles activated by sucking the navel in. Now hold a pair of dumbbells above the chest with elbows slightly bent. Lower the dumbbells towards the floor with the shoulders opening out and then return to the starting position. Repeat.
Dumbbell rows – Lie on the ball with the chest on the ball and feet on the floor. The legs should be stretched out straight with knees straight. Hold dumbbells in your hands and slowly lift them to the chest taking the elbows straight back and bringing the shoulder blades together as you raise the dumbbells. Keep the back and neck neutral and lower abdominal muscles activated throughout the exercise. Now, bring the dumbbells down to the starting position and repeat.
Pullovers – Get into the same position like in the earlier chest flye exercise. Hold either a dumbbell or a medicinal ball in your hands straight above your upper chest with both hands together. Now, keeping the elbows slightly bent slowly lower the dumbbell towards the floor. Come back to starting position. Repeat. Maintain a straight back and hips should be in line with the back throughout the exercise. Also activate the lower abdominal muscles to avoid injury to the lower back.
Hammer curls – Sit on the ball while holding dumbbells in your hands as if you were holding a hammer. Now raise the dumbbells up and then lower them back. Keep the lower abdominals activated and the back erect. Repeat.
French curls – Sit on the ball and then roll down such that the head, neck, shoulders and upper back are firmly placed on the ball. Keep the knees bent at a 90 degree angle and feet on floor. Make sure that the head, shoulders, hips and the knees are in a straight line. Hold a pair of dumbbells in your hands such that the upper arms are close to the ears. Now, slowly bend the elbows and lower the weights down towards the floor and then straighten the arm up again. Do not move the upper arms and keep the shoulders firm. Repeat.

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Super lower body workouts

Mehernaaz Damania — Thu, 02 Oct 2008 00:00:00 +0000

Strengthen the muscles of your lower body because doing so gives power and stability to your entire body. Having strong lower body muscles helps in everyday physical activities and sporting activities like walking, running, and swimming. If you yearn for a well-toned lower body, read on.

The large lower body muscles include – the quadriceps [front thigh], the hamstrings [back thigh], the glutes [buttocks] and the calves. The best way to tone them is by doing body weight exercises and adding weights, slowly and progressively. If you want to get stronger, choose free weights rather than machine weights. The machine is bolted to the floor; thus the stability required to perform the exercise is lesser compared to performing the exercise with free weights. When you use free weights, the effort required to stabilise the body is more and, thus, the stabiliser muscles also get strong with the other prime working muscles. This is very important for any sporting or day-to-day activities. An imbalance is created between the prime muscles and the stabiliser muscles if you train on machines. This can lead to injuries in the long run.

Here is a list of exercises to tone the lower body muscles. All the exercises can also be performed using the barbell, dumbbells and medicinal balls. However, weights should be added only after you can perform the exercises with ease.

Squats

This is one of the best exercises to tone the lower body muscles. This exercise not only tones your lower body but also strengthens your back. People with back problems must learn to squat. It teaches them how to use the lower body muscles without overusing them.

Stand with your feet shoulder-width apart, with toes not more than at a 30 degree angle.
Suck your navel in towards the spine
Place your arms at shoulder level and keep your back as erect as possible as you squat down on the floor. Your thighs should be parallel to the floor.
Now press your heels into the floor as you come back to starting position.
Breathe out as you squat down and breathe in as you come up.

Repeat 10-20 times. Do 2-3 sets; rest for 30 seconds between sets.

For best results, exercise 2-3 times a week.

Precautions

Do not bend the back forward
Make sure the knees are in line with the toes
Knees shouldn’t go beyond the toes as you squat down
Never compromise on form or it will result in injury sooner or later. Always progress slowly.

Lunges

This is a unilateral exercise for the lower body.

Stand in a split stance [with one leg in front and one at the back].
Make sure your feet are about 2-3 feet away. Initially, take support of a wall with one hand.
Suck your navel in and hold your lower abdominal muscles in.
Now, bend both your knees till the back knee almost touches the floor and then come up.
Breathe out as you go down and breathe in as you come up.

Repeat 10-15 times and then do it again with other leg in front. Do 2-3 sets; rest for 30-45 seconds between sets.

For best results, exercise 2-3 times a week.

Precautions

Keep the torso erect
The knees should not wobble
The front knee should not go beyond the toes as you lunge down
Concentrate on using the lower part of the leg in front
Do not extend the back as you perform the exercise
Never compromise on form or it will result in injury sooner or later. Always progress slowly.

Step-ups

? Place one foot on an exercise step board. The height of the step should be such that when the foot is on the step, the hip and knee should be in line with each other. The knee should not be higher than the hip.? Breathe in as you step up on the board and breathe out as you step down.? You can either step with the right leg 10-15 times, and then switch to the left leg or you can even alternate legs.? Always keep the navel sucked in and the lower abdominal muscles held in throughout the set.

Do two to three sets, rest for 30-45 seconds between each set.

For best results, exercise 2-3 times a week.

Precautions

Keep the torso erect
The knees should not wobble
The knee, which is on the step, should not go beyond the toes as you step up
Concentrate on using the lower body muscles of the leg which is on the step board and press the heel of the foot into the step as you climb up
Never compromise on form or it will result in injury sooner or later. Always progress slowly.

Calf raises

This exercise strengthens the calf muscles.

Place half your foot [both feet] on a stable platform.
Keep the navel sucked in to activate the lower abdominal muscles.
Raise your body up on your toes and then slowly take the heels down.

Repeat 10-20 times. Do 2-3 sets, rest for 30-45 seconds between sets.

For best results, exercise 2-3 times a week.

Precautions

Keep the torso erect
The knees should be straight
Never compromise on form or it will result in injury sooner or later. Always progress slowly.

Always remember

The exercises must be performed under correct supervision of a qualified fitness professional, or else it can result in orthopaedic problems. Also, not everyone can do all the above mentioned exercises. The exercises have to be decided by the fitness trainer.

The post Super lower body workouts appeared first on Complete Wellbeing.

10 Fitness Myths

Mehernaaz Damania — Fri, 09 May 2008 00:00:00 +0000

It is well-known that exercise is good for you in almost every way, but there are a lot of myths around exercise that science has been illuminating every now and then. Here I have thrown light on some of them so that you know the truth about your fitness options and gain only the best from it.

Myth 1: When it comes to strength training, women should train differently than men.

Fact: There is no evidence to prove that men and women should train differently when it comes to strength training. Women should also participate in free weight training as much as men. This is important since the stabiliser muscles of the joints also need to get strong along with the prime muscles which are working in an exercise. If women only perform exercises on machines, their chances of getting injured during their daily chores are more. Women however need to reduce intensity of their workout during their menstrual cycle. This is because the stabiliser muscles in the lower abdomen may get shut-off during the menstrual cycle due to their close proximity to the ovaries and may pose injury.

Myth 2: Lift lighter weights to make your muscles more defined and leaner.

Fact: Muscle reacts best to overload. When one lifts heavy weights with sufficient intensity, it creates microscopic wear and tear in the muscle. When the muscle repairs during rest days, it eventually becomes tighter and stronger. There is no truth to the common perception that heavier weights bulk you up and lighter weights get you leaner. For best results on getting leaner and reducing body fat, support your weight training workouts with good nutritious and well-balanced diet and 3-4 sessions per week of cardiovascular training.

Myth 3: Change in workouts is not important.

Fact: The body adapts to any exercise routine in 4-6 weeks. To take your workout to the next level and make your body stronger, it is important to inculcate change at least every 4-6 weeks. Change in the volume of sets, time between sets, number of repetitions, variety in strength exercises and in the cardiovascular routine are important to get results. Besides, change in routines gets rid of boredom and thus motivates you to exercise. Interesting workouts also improve consistency.

Myth 4: Slim people should not exercise.

Fact: Slim and fit are not synonyms. You can be thin but not necessarily fit. It is important for everyone to exercise – whether slim or over-weight – as it helps strengthens the muscles, joints, heart and other organs. Most of us have sedentary lifestyles and suffer from back and neck problems due to lack of exercise and poor postures. However, workouts will vary from individual to individual, but exercise is a necessity for all.

Myth 5: If you are not sore after every strength training workout or you haven’t worked out enough.

Fact: Soreness need not be experienced immediately after workouts but can also be delayed. Some days you might experience more soreness than other days. It depends on a number of factors. Different exercise movements, lifting heavier weights and exercising after a break of few days can result in soreness. But soreness should not be a measure to qualify if you are working out enough.

Myth 6: As you get older, you will gain fat.

Fact: Gaining weight as you age is a direct result of inactivity and over-eating. Adults spend most of their time in chairs and some people stop participating in sports activities after school are some of the reasons. Besides, they indulge in over-eating, processed and fast foods, having huge gaps between their meals or skipping meals, going on yo-yo diets – all of which results in weight gain. Indeed after the age of 30 one tends to lose 5-7 per cent of muscle mass and bone density every decade. Thus, one needs to work out, be more active, indulge in daily chores and eat healthy to maintain their metabolic rate.

Myth 7: Yoga can help cure back pain.

Fact: Yes! Yoga can help cure back pain, however it is not the best option for every one. When pain is muscle-related, Yoga will indeed help by stretching the tight muscles and strengthening the weak muscles. However a very qualified yoga professional will have to test which muscles are weak and which are tight. If the cause of the pain is not known, the patient can face more complications. For example, a patient with a ruptured disc needs a doctor’s approval before starting on an exercise programme. Thus, getting diagnosed by a doctor is important before embarking on any exercise programme.

Myth 8: Lose weight before you begin weight training or you’ll just bulk up.

Fact: False. Lifting weights is exactly what you should do if you’re overweight. If you had to choose only one type of exercise, weight training should be it. This is because muscles drive the metabolism. The less muscle we have, the slower our metabolism and vice versa. Over-weight people have more of fat and less of muscle which results in slowing down their metabolism. The fastest and best way to improve muscle tissue is by weight training. Cardio should also be a part of your exercise programme but not the only part. Weight training will help you stay strong and get lean.

Myth 9: Restricting the number of meals is the best way to lose weight.

Fact: False. By doing so you are inviting more trouble. When you skip meals, the body begins to store more fat as a protective measure and at the same time reduces the fat burning enzymes. Thus, over a period of time you gain more weight. The best way to maintain a healthy weight is to eat 5-6 small meals a day, eat slowly, chew your food and drink plenty of water.

Myth 10: The more you exercise, the better.

Fact: Exercise is good for everyone. However, over exercising has its own disadvantage. Many high level athletes and fitness enthusiasts give in to this myth, and pay the price with injury, illness and depression. To gain from exercise, one needs to find an appropriate balance of training and rest in order to perform optimally.

Now that a few popular myths have been unmasked for you, don’t be fooled the next time your friend tells you about some latest fitness fad. The sooner you learn the truth about exercise, the closer you’ll be to achieving your desired results.

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