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Sabias que, en un centímetro de piel hay 4 metros de nervios, 5000 órganelos sensitivos 😮❓ Ahora que lo sabes, vive la experiencia de un masaje 💆🏻♀️ 💆🏻♂️ . . . . . . . . . . . . . . . . . . #masaje #masajerelajante #vivelaexperiencia #sensaciones #antiestres #relax #facialmassage #antienvejecimiento #saludesvida #saludesbelleza #descanso #cuerpo #salud #bienestar - @cosmetologa_angelicarodriguez on Instagram
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STANDING FORWARD BEND - UTTANASANA Uttanasana is one of the most commonly performed of all the standing poses. It’s also one of the most useful IF performed properly. In many classes, it serves as a “rest period” between the poses of the standing sequence. It’s an extension, Ardha uttanasana, is also extremely important. Too often, we move into the standing forward bend from our belly, shorting and hardening the front torso. Ardha uttanasana reminds to continue to lengthen the front torso, and more importantly, the front spine. Try it: Stand straight with feet shoulder-width apart and your knees lose, not locked. While you exhale, hinge at your waist and bend forward, reaching toward the floor. You can bring your palms or fingertips to the floor slightly in front of or beside your feet or bring your palms to the back of your ankles. Don’t worry if you can’t reach all the way to the floor at first; just stop wherever your hamstrings feel a comfortable stretch. Repeat the pose five to seven times. On the last bend hold the position for 5 to 10 breaths. If you have a serious back injury, do this pose with bent knees, or perform Ardha Uttanasana (pronounced are-duh = half) with your hands pressed to a wall, legs perpendicular to and torso and arms parallel to the floor. Beginner’s Tip: If it isn’t possible to press your fingertips or hands to the floor with your knees relatively straight, use a pair of blocks to support them. Never struggle to touch the floor. ◾️ - By @thesquatchallenge 🍑 Follow👉 @HowToGetABooty 👈 to get the best BOOTY BUILDING tips + inspo! 🍑 • • • #bootyburner #workoutidea #workoutgirls #workouttips #gymtips #gymideas #gyminspo #fitinspo #fitnessfriends #bootybuilding #growyourglutes #bootybootybooty #glutes #glutesworkout #glutesexercises #glutesfordays #glutesonfire #glutegains #bootyworkout #bootygainz #bootyworkouts #bootybands #bootybuilding #bootytraining - @howtogetabooty on Instagram
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Reposted from @doctormedicine_ - Nerve innervation of the hand: SWIPE NEXT ➡️➡️➡️ 👨💻Median nerve supplies skin over: Lateral 2/3rd of the palm by its palmar cutaneous branch. Palmar surface, nails and dorsal surface of distal phalanx of lateral 3 1/2 digits including thumb) by its digital branches. . 👨💻Ulnar nerve supplies skin over: Medial 1/3rd of palm by its palmar cutaneous branch. Medial 1/3rd of dorsum of hand by its dorsal branch. Palmar and dorsal surfaces of medial 1 1/2 digits by its superficial and dorsal branches. . 👨💻Radial nerve supplies skin over: Lateral 2/3rd of the dorsum of hand including dorsal surface of proximal and middle phalanges of lateral 3 1/2 digits Like ❤| Share♻️| Comment 💬 - #regrann - @perawat_indonesiaku on Instagram
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💥Simple Ways to target the Soleus Muscle!💥 - 🔎When talking about muscle activity last week, I mentioned that the Soleus has been recorded to develop 6.5-8x bodyweight💥 (Based on Dorn et Al. 2012). This makes this muscle a top contributor as you run, especially for long distances! - 💎This reflects the importance of this muscle during running. Therefore, it may be key to incorporate exercises that target this area! - 🔑So here are some simple exercises that I use to initially target the soleus muscle: 1️⃣Soleus Wall Sits- This a simple and effective way to isometrically load not only the soleus, but also the quads, which is also a key muscle as you run. Shoutout to @zerenpt for this one! 2️⃣Seated Heel Raise- A simple exercise that requires minimal equipment! Just remember the demands of this muscle and you may need to progress this exercise further to prepare for the demands of running. Incorporating more weight and/or changing the tempo/speed of the heel raise are simple to do that! 3️⃣Bent Knee Heel Raise- A staple exercise that works more on the soleus muscle. Maintaining a bent knee biases loads more toward the soleus! - 👇I hope you guys found this post useful! Let me know what other topics youd like me to go over! - @jpgloria.dpt on Instagram
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⚡️H A N D•N U M B N E S S⚡️ Do you find your hand frequently falling asleep, feeling numb, like pins & needles, or a random tingling? • For many people this is a very common occurrence which comes every once in a while, but doesn’t necessarily mean there is something “wrong”. • For others, this issue persists and effects them every time they move their arm or neck a certain way and even worse - may be felt constantly. • Personally, even I frequently feel numbness in my hands when I’m laying awkwardly, on my phone scrolling IG for hours on end, and when I go for long bike rides through the city. • The following exercises explain some things you can do if you’re frequently effected by hand numbness. • What is important to note though, is that while many times our hand falling asleep may be nothing, it can also be a sign of another issue like: 1️⃣Cervical Disc Herniations 2️⃣Cervical Spine Stenosis 3️⃣Thoracic Outlet Syndrome 4️⃣Peripheral Neuropathy 5️⃣Carpal Tunnel Syndrome • While these exercises can still be helpful for each of these diagnoses, it is still best to always be assessed by a physical therapist (like myself) to find the real source of your symptoms and create the best plan of care. Feel free to like, share, save or comment/DM any questions you might have on these! - @nilesnilesniles.dpt on Instagram
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**New - Sacroiliac Joint Issues Handout** This chiropractic patient handout discusses sacroiliac joint issues; helping your patients understand the cause of their SI issues and how they can take proactive steps to find relief and minimize future recurrences. #chiropractic #sijointdysfunction #sijoint #wellnessmedia #wellnessmediaresources #wellnessmediaforchiropractors - @wellnessmediachiropractic on Instagram
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🚨 𝐇𝐎𝐖 𝐓𝐎 𝐔𝐍𝐋𝐎𝐂𝐊 𝐘𝐎𝐔𝐑 𝐋𝐎𝐖𝐄𝐑 𝐁𝐀𝐂𝐊! 🚨 Follow @allpainrelief for more Follow @allpainrelief for more . We will be choosing one person to work with (for FREE!) and correcting whatever they need to work on (form assessment of their lifts, suggesting exercises, injury prevention, etc). Simply 𝗟𝗜𝗞𝗘 and leave a 𝗖𝗢𝗠𝗠𝗘𝗡𝗧 with the hashtag #LuHelpsYou along with what you need help with! ▃▃▃▃▃▃▃▃▃▃▃ . With most of us still practicing social distancing, some of us are finding ourselves sitting more and not moving as much during these times. The lower back can generally take the load and generally feel tight. Gently stretching and/or mobilizing the area will help create more space and promote more movement in the area for healthier tissues and joints. It is also important to follow up with stability exercises to help cement the results you created. 1️⃣ 𝗗𝗢𝗪𝗘𝗟 𝗦𝗘𝗟𝗙 𝗧𝗥𝗔𝗖𝗧𝗜𝗢𝗡: Lay face up on the ground underneath a squat rack or door frame. Have a dowel at slightly further than arms length and pressed against the squat rack. With the knees bent to roughly 45 degrees, press the dowel against the squat rack and yourself away. 2️⃣ 𝗟𝗢𝗪𝗘𝗥 𝗕𝗔𝗖𝗞 𝗧𝗥𝗔𝗖𝗧𝗜𝗢𝗡: Place a stability ball on a bench and lay face down on it. Grab onto the bench with both hands for support. Relax the lower back and lower body as much as you can and let gravity pull the legs down towards the ground. Be sure to have the stability ball at abdominal level. 3️⃣ 𝗘𝗟𝗗𝗢𝗔 𝗦𝗧𝗥𝗘𝗧𝗖𝗛: Sit on the ground with your back against the wall. Have the legs bent with the knees pointed outwards and ankles completely flexed. Sit as tall as you can to help lengthen the spine. Raise both arms overhead with the wrist bent and fingers pointed outwards. . 🚨 𝗟𝗘𝗧 𝗠𝗘 𝗛𝗘𝗟𝗣 𝗬𝗢𝗨 𝗠𝗢𝗩𝗘 𝗔𝗡𝗗 𝗣𝗘𝗥𝗙𝗢𝗥𝗠 𝗣𝗔𝗜𝗡 𝗙𝗥𝗘𝗘 📷 @lustrengththerapy . #sensorydeprivation #neckpainrelief #chiropractors #innateintelligence #triggerpointtherapy #painfreeliving #muscletherapy #muscletension #lowbackpain #backpainsucks #chronicbackpain #backpainsupport #backpains #backpainsolution #backpaintips #painreliever #lowerbackpain #shoulderpain #tensionrelief - @allpainrelief on Instagram
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🦶🏼PLANTAR FASCIITIS🦶🏼 ➡️ Do you have heel pain 💢 that is most prominent in the morning ☀️ when you first take a step out of bed 🛌? ➡️ Heel pain can be caused by stress 💢 placed on the plantar fascia ligament when it is stretched irregularly, which can cause small tears and inflammation 🔥 on the fascia. Stretching and strengthening 💪🏼 can help the ligament to become more flexible and can strengthen the arch, in turn reducing stress on the plantar fascia! 🙌🏼 Here are some exercises that can complement your regular calf stretches 😉, so give them a go and let me know what you think of them! 😊 1. Kneeling Lunge End Range Lift Off 2. Big Toe Extension with Dorsiflexion 3. Soleus Dynamic Stretch - Middle, Left, Right 4. Calf Raises with Big Toe Extension ✅ You can use a rolled up towel for any of these exercises! ✅ Let me know 🙌🏼 how it goes and ❤️LIKE & 😍SHARE this post with anyone you know with foot pain! 🤗 - @jennchew.mpt on Instagram
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🤕UPPER BACK/NECK PAIN🤕 Upper Back & Neck pain is something many people may deal with every now and then or even chronically. Causes often include stress, too much time spent in one position, and/or some combination of the two Many people often obsess over their 💩posture as being the cause of all that is wrong in their life, but I will beg to differ. While the general posture (forward head/rounded shoulders/etc.) may be an issue, the bigger issue may be lack of awareness & moving out of those positions My go-to treatment for anyone coming to me wanting to improve their posture or to help with upper back/neck pain involves 2 things: 1️⃣ Getting them to increase their movement variability.💃🏾 This is a necessity in today’s day & age where we spend a lot of time looking down at our📱& sitting in the same position for multiple hours on bus/trains/driving, at work/school, or at home. Naturally our thoracic spine is rounded or flexed, but if we rarely spend time extending or rotating through this area, one can only assume that we will become stiff, tight, and potentially painful🦾🦿 • 2️⃣ Build strength & endurance in their neck and upper back.💪🏾 Many people who exercise/lift weights often think of the chest, biceps, abs, & glutes when programming for their summer bod and leave little room to train their back and more specifically their upper back. Generally, we should avoid training one muscle group without equally training the opposite group (ex. Push muscles = chest/tris v Pull muscles = back/bis). However, if we’re not training any of these muscles at all, we can also be creating a recipe for neck & back pain.👨🏾🍳 • For those who have zero interest at all in going to the gym, doing some of the simpler things in this post a few times/week will be a good option, along with keeping yourself moving. For more in-depth cues for the CARs movements check out @dr.christiantorres & @chungychung and if you have questions on sets/reps for any of the other exercises feel free to ask! And as always, if you or someone you know is dealing with this issue, give these exercises a try, comment/like/share/DM, or book an evaluation with myself or a PT near you! - @nilesnilesniles.dpt on Instagram
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🚨*S H I N S P L I N T S*🚨 Feeling like the muscles in your shins are being ripped away from the bone every time you run, jump, or walk?🍌🍖 • Then this post might be for you! • Medial Tibial Stress Syndrome (Shin Splints) is a condition that may involve a variety of muscles, tendons, bones, & more specifically, the periosteum (outer layer of bone) in our lower leg. For most body parts when we start a new activity or something we haven’t done in a long time without proper progression, the result is irritation to some degree. That exact formula + repeatedly doing the same irritating activity (jogging, sprinting, jumping jacks) many times is a key ingredient in the recipe for shin splints.🧑🏼🍳🥗🥩 • As a PT, I am interested in the *why* - the reason behind someone’s pain, but most people are usually more interested in *what* to do about it. For someone dealing with shin splints, it is important to know that both tie in to each other. So here is what to do & why: • 1️⃣ Active Rest. This can be the same activity at a lesser intensity or a different activity altogether (Example: running 5 miles irritates shin splints, running 3 miles or biking 10 miles doesn’t) • 2️⃣ Strengthen & Stretch the irritated areas. This will build resilience and tolerance to those activities. Exercises in this post are a good starting point for shin splint rehab • 3️⃣ DO NOT completely stop the activity. Stopping might feel amazing, but if you don’t build resilience in these areas then you are setting yourself up for the same issue to keep coming back • 4️⃣ Slowly return to your original activity, but progress in reasonable increments that don’t irritate symptoms (ex. Add 0.25 miles to every 3rd run) • These exercises are beginning steps & don’t paint the full picture of rehab for shin splints. If you or someone you know thinks they have shin splints, reach out to a physical therapist (like myself) for an evaluation to correctly diagnose, rule out other possibilities, & to progress properly so that you can return to doing the things you love pain-free. Otherwise like/comment/share/save this post & feel free to comment/DM with questions or suggestions for future posts!📲 - @nilesnilesniles.dpt on Instagram
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Chances are, you’ve heard once or twice about your glute med (pronounced “gloot meed”), especially if you’ve had any issues with your hip or lower back. Your gluteus medius sits on the outside of your posterior pelvis. In relation to your gluteus maximus, it’s pretty small. But it plays a VERY important role in the stability of your pelvis. It is the primary stabilizer for the pelvis when you’re standing on one foot, which happens any time you run, go up the stairs, get into a lunge position, walk…pretty important things. # One thing you might not know about the gluteus medius is that it is pain inhibited. So, if you injure your back, SI joint or hip, there ends up being a disruption between the brain and the gluteus medius. This either means the muscle atrophies to some degree or it shuts off completely. The problem is that the body is SUPER smart. There are many times that the gluteus medius isn’t working correctly and you don’t even know it because that piriformis and IT band are really good at taking over. But those muscles are not made to stabilize the pelvis and so they get tight, overactive and start creating issues like bursitis, knee pain and sciatica. # Unfortunately, the gluteus medius may not automatically “come on” if you throw the right exercises at it. There are exercises like the clamshell and lateral banded walking that target the gluteus medius. But if it’s not firing, guess what, those other muscles are taking over and could be further exacerbating your issue. # Have you tried to solve your lower back pain, knee issue or hip pain with gluteus medius exercises only to feel like the issue has not changed or even gotten worse? You may need something called neuromuscular education, which will re-establish the pathway between your brain and that muscle. Don’t know what to do for this? Guess what. I do. DM me or click the link in my bio. I can help. - @healthhealingandperformance on Instagram
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📚🔬 Taping for Patellofemoral Pain Syndrome ℹ️ℹ️ BACKGROUND: Patellofemoral pain syndrome (PFPS) is characterized by anterior knee pain and/or pain in the retro-patellar and/or peri-patellar region. ℹ️ Pain typically increases with activities such as: Squatting. Kneeling. Stair climbing. Prolonged sitting. ℹ️ The underlying causes of PFPS are multifactorial and may be associated with biomechanical and or neurophysiological changes at the pelvis, hip, knee or ankle regions. ℹ️ Taping is frequently used as part of the multi-modal management for PFPS, including: McConnell Patellofemoral Joint Taping (PFJT). Tibial Internal Rotation Limitation Taping (TIRLT). ℹ️ Clifford et al. (2020), investigated the effects of TIRLT, PFJT and no taping on perceived pain and lower limb kinematics during a lunge and single leg squat (SLS) in people with PFPS. 🔬🔬 METHODS: This cross-sectional study compared the effects of TIRLT, PFJT and no taping, on knee pain and lower limb kinematics during two pain-provoking movements in people with PFPS. 🔬 Participants with PFPS (n = 23) performed a lunge and SLS under three randomised conditions: TIRLT, PFJT and no taping. 🔬 The Codamotion system captured and analysed lower limb kinematic data in the sagittal, transverse and coronal planes. 🔬 Peak knee pain intensity during the movement was assessed using the Numerical Rating Scale (NRS). 📊📊 RESULTS: Participants reported significantly less pain with the TIRLT and PFJT techniques compared with no tape during the lunge and SLS. 📊 There was no evidence of altered lower limb kinematics accompanying pain reductions with either taping technique. ✅✅ CLINICAL SIGNIFICANCE: Both forms of taping may be useful adjuncts as the short-term benefit of pain relief may enable participation in more active forms of rehabilitation. 🧠🧠 Thoughts? Questions? Comments? 👇🏽 Write them below. 📚📚📚 SOURCE: Clifford et al. 2020. The effects of McConnell patellofemoral joint and tibial internal rotation limitation taping techniques in people with Patellofemoral pain syndrome. Gait & Posture. 82, pp 266-272. - @physicaltherapyresearch on Instagram
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#ماساژ_بانوان دوستان خود را#تگ کنید #سلامتی و طول عمر افزایش گردش خون #لذت و #آرامش #فرم_دهی #زیبایی #ریلکسیشن #ارزان #تخفیف_ویژه #بانوان #سیاتیک #کمر #گردن #باسن #پا #ماساژ_پا #ارگاسم #massage #feet #feet_massage #orgasm - @massage_rooms on Instagram
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