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This entry was posted in Uncategorized on July 28, 2014 by admin | Open »

Anterior Tibialis Pain

Pain from the Anterior Tibialis is directly on the shaft of the Tibia bone and tender to the touch. Depending on the amount of inflammation, the pain can spill down to the ankle.

RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

Stretching the Gastrocnemius on the opposite side helps reduce tension.

Great stretch for the tibialis muscle.

The Anterior Tibialis is where shin splints come from. The Anterior Tibialis job is to lift the front of the foot to clear the ground when running. This action can over work the muscle causing it to inflame. The inflammation compounded by a dropping Talus bone (flat footed), will pull down on the distal end of the Anterior Tibialis tendon pulling the muscle from the Tibia bone causing pain and inflammation. It is important to make sure you have proper arch support in your shoes with professional, doctor grade, shoe orthotics. This will help support the Talus bone and take the stress off the Tibialis muscle.

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This entry was posted in Shin - Lower Leg Uncategorized on July 27, 2014 by admin | Open »

My suggestion with this area is apply Ice. It’s usually injured by over use. So, rest, ice, elevation, compression sock and anti-inflammatory should help this muscle.

RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

The Extensor Hallucis Brevis arises from the calcaneus and attaches on the 1st proximal phalanx or the big toe where it help extend the big toe.

The Extensor Hallucis Longus starts at the anterior surface of the Fibula and also attaches below on the 1st Proximal Phalanx or big toe and helps extend it, but also causes dorsiflexion of the foot and ankle.

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This entry was posted in Uncategorized on July 27, 2014 by admin | Open »

See Wrist Exercises

The extensor digiti minimi originates from the lateral epicondyle of the humerus, or the outer edge of the elbow if the palm is facing up, in the anatomical position. It runs along the back of the back of the arm to the wrist and past the wrist to the proximal phalanx V, or the bone between the genital knuckle and first bend of the finger of the little finger.

RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

Becaus these muscles extend the wrist, it becomes painful to extend the wrist and us it in actions that require resistance.

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Advanced – 3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

This entry was posted in Uncategorized on July 20, 2014 by admin

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,
•Monday Chest and Shoulders (Heavy)
•Tuesday Legs (Light)
•Wednesday Back and Arms (Heavy)
•Thursday Chest and Shoulder (Light)
•Friday Legs (Heavy)
•Saturday Back and Arms (Light)

Back and Arm Day

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3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

This entry was posted in Uncategorized on July 20, 2014 by admin

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,

• Monday Chest and Shoulders (Heavy)
• Tuesday Legs (Light)
• Wednesday Back and Arms (Heavy)
• Thursday Chest and Shoulder (Light)
• Friday Legs (Heavy)
• Saturday Back and Arms (Light)

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3 Day Split Routine

This entry was posted in Uncategorized on July 20, 2014 by admin

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2 Day Split Routine-Upper and Lower Days

This entry was posted in Uncategorized on July 20, 2014 by admin

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Beginners – All Body Routine

This entry was posted in Uncategorized on July 20, 2014 by admin

See Split Routine

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Workout Designing Steps

This entry was posted in Uncategorized on July 20, 2014 by admin

In this section, you will learn different types of training programs and why certain days and muscles are combined with each other. If at all possible, try to get to the gym more than 3 days a week. If you only want to do weights 3 days a week like Monday-Wednesday-Friday put additional cardio only days on Tuesday and Thursday with more abdominal exercises and stretching.

Going to the gym two days a week does not cut it. You have to go more than that to get good results and make working-out a habit rather than a chore.

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This entry was posted in Adductors Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Uncategorized on July 17, 2014 by admin | Open »

 Piriformis and Sciatic Stretches

Read about Piriformis and Sciatic Pain

 

Piriformis Syndrome – Sciatic Nerve Pain

Piriformis stretch- This stretch lengthens the Piriformis and the Glute muscles. It also stretches the six lateral rotators of the hip which can all contribute to pressure on the Sciatic Nerve.

The single leg hamstring stretch relives pressure from the lumbar level because a tight hamstring can tilt the pelvic and compromise the natural lumbar curve; placing pressure on the ultimately resulting in an inflamed Sciatic Nerve.

The “Hurdler” stretch reduces pressure at the lumbar level by lengthening the Rectus Femoris and the iliopsoas muscle. If these muscles are thigh the lumbar will be pulled forward and again placing pressure on the lumbar nerves that eventually become inflame the Sciatic Nerve

This stretch lengthens the IT Band, and stretches the rotators in the lumbar spine

This stretch lengthens the IT Band, and stretches the rotators in the lumbar spine

“Single Standing Single Quad Stretch” is an alternative stretch to the hurdler stretch

“Single Leg illiopsoas Stretch” is another alternative way of doing the hurdler Stretch on the floor and stretching the iliopsoas muscle

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