Tuesday, February 27, 2024
Monday, February 26, 2024
Monday, February 5, 2024
Resistance Band Exercises
Resistance Band Exercises
1. Scapular Retraction
2. Flutter Kick
3. Plank Leg Lifts
4. Bicep Curl
5. Band Pull-Aparts
6. Abductor Lifts
7. Reverse Plank Leg Raise
8. Heel Stretch
9. Abduction Crunch
10. Walking Side-Lunges
11. Walking Squats
12. Static Lunge
13. Fire Hydrants
14. Clam Shell
15. Alternating Surrenders
16. Sumo Squat
17. Frog Birdge & Open
18. Single Leg Dead Lift
19. Donkey Kick
20. Kick-Back
1. Scapular Retraction
Hold the resistance band with the anchor coming from shoulder height. While holding onto a band, pull back your shoulder blade as far as you can. Bring it forward and take it back. Don't bend elbows.
https://library.theprehabguys.com/vimeo-video/scapula-retraction-band/
2. Flutter Kick
Lie on your back with your hands by your side. Place band around your ankles.
Raise your left foot as high as you can and lower it at a controlled pace. While lowering your left foot, raise your right foot and lower it for 1 rep.
https://www.fitmonkie.com/pages/workout-guides-flutter-kicks-resistance-band
3. Plank Leg Lifts
Support your body in the high plank position with your hands and feet touching the ground. Your hands should be under your shoulders and your body in a straight line from head to heel. The resistance band should be placed around your ankles. Engage your core and glutes and lift your left heel up against the resistance of the band. Keep your body aligned, don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.
https://www.skimble.com/exercises/61094-high-plank-leg-lifts-band-how-to-do-exercise
https://www.fitmonkie.com/pages/workout-guides-plank-leg-lifts-resistance-band
4. Bicep Curl
Sit straight on a chair. Place the resistance band under one foot. Grasp the band with one hand. Curl your arms towards your chest against the resistance of the band. Slowly return to starting position and repeat for 10 – 15 times. Avoid moving your back, shoulders, and elbows while you perform the biceps curl.
https://fitcarrots.com/exercise/short-resistance-bands/arms-seated-biceps-curls-with-short-resistance-band/
5. Band Pull-Aparts
6. Abductor Lifts
7. Reverse Plank Leg Raise
8. Heel Stretch
9. Abduction Crunch
10. Walking Side-Lunges
11. Walking Squats
12. Static Lunge
13. Fire Hydrants
14. Clam Shell
15. Alternating Surrenders
16. Sumo Squat
17. Frog Birdge & Open
18. Single Leg Dead Lift
19. Donkey Kick
20. Kick-Back
Varicose Veins - Issues
Causes
Weak or damaged valves can lead to varicose veins. Arteries carry blood from the heart to the rest of the body. Veins return blood from the rest of the body to the heart. To return blood to the heart, the veins in the legs must work against gravity.
Muscle contractions in the lower legs act as pumps, and elastic vein walls help blood return to the heart. Tiny valves in the veins open as blood flows toward the heart, then close to stop blood from flowing backward. If these valves are weak or damaged, blood can flow backward and pool in the veins, causing the veins to stretch or twist.
https://www.mayoclinic.org/diseases-conditions/varicose-veins/symptoms-causes/syc-20350643
Diet for Varicose Veins
ud. 6.2.2024
pub. 14.12.2022
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