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This routine of knee strengthening exercises will challenge your thigh, hip and leg muscles to improve your strength and balance. Knees bent and feet flat on the floor as above with your heels spaced comfortably from your bottom.
Serratus Anterior Muscle lies between the lateral surface of the ribs and inside of the scapula. It is now known that why it is important to keep the serratus muscles healthy and stable as any weakness of this muscle will affect the motion of the shoulder on the whole. Wall Press Exercises to Stretch Serratus Anterior Muscles: To do this exercise, stand at an arm's length from a wall and place the hands on the wall at shoulder height. Floor Presses to Strengthen the Serratus Anterior Muscle: For this exercise, sit on the floor cross legged. Incline Press Exercise to Strengthen the Serratus Anterior Muscle: This exercise can be done using dumbbells so that the serratus muscles are strengthened. Dumbbell Pullover Exercise to Strengthen the Serratus Anterior Muscle: These exercises strengthen muscles like pectoralis, triceps, latissimus, and rhomboids along with the serratus anterior muscles. Supine Medicine Ball Chest Throw Exercise for Strengthening the Serratus Anterior Muscle: This exercise stretches the serratus anterior muscles along with shoulder muscles, muscles of the arms, abdomen, and the chest region.
These were some of the exercises which help in strengthening the Serratus Anterior Muscles. Wall squat: Stand with your back, shoulders, and head against a wall and look straight ahead. Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches (8 to 13 centimeters) high --like a small step or block of wood. Resisted terminal knee extension: Make a loop with a piece of elastic tubing by tying a knot in both ends. Rotate the wobble board around so that the edge of the board is in contact with the floor at all times. Balance on the wobble board for as long as you can without letting the edges touch the floor.
Rotate the wobble board in clockwise and counterclockwise circles, but do not let the edge of the board touch the floor. When you have mastered the wobble exercises standing on both legs, try repeating them while standing on just your injured leg. There are so many abs exercises to choose from, that it can seem impossible to figure out the right exercises to strengthen your abs. I’ve used this progression of abs exercises too many times to count with many people very successfully. Knee crunches are a beginner exercise that target primarily the upper abs, with some stimulation of the lower abs. This brings in your lower abs into play more than the Knee Crunches because you have to control one leg with your abs muscles, while the other leg is on the floor. This is a classic abs exercises that engages your upper and lower abs, along with your obliques (side of you abs complex) because you are twisting.
This exercise is a lot more challenging because you have to keep BOTH your legs up by using your abs muscles.
This is one of my favorites because I love the contraction at the top and I can also focus on the lower abs burn.
I believe that when you use momentum and lift your back off the ground, the contraction isn’t nearly as intense. Building the support for your knee joint in this way will also help improve your resistance to injury.
Imagine reaching the top of your head and the soles of your feet away from each other as you do this. Raise up to stand fully upright, and then raise your L knee up toward your chest, driving your R arm up at the same time. Raise your bottom upward slowly until there is a straight line from your shoulders to your knees.
Youa€™ll be ready to work on the single leg bridge once you can hold a 2 leg bridge with good form for 20-30 seconds.


With your arms on the floor to help you balance, lift your waist up to form a straight line from your shoulders to your knees. Add it at the end of any physical activity, like after a brisk walk or an afternoon out working in your yard. The main function of this muscle is to facilitate movements of the hands in horizontal direction like when pushing or pulling items. Below mentioned are some simple exercises which can be done to keep the serratus muscle healthy and stable.
Now, lean forward without bending the arms and the waist towards the wall such that the shoulder blades come close to the spine. The muscles that are strengthened along with the serratus anterior muscles are the pectoralis major, anterior deltoids and triceps.
These exercises also help with smooth expansion of the ribcage thus facilitating comfortable breathing. This exercise is helpful for those athletes who are in sports involving pushing and pulling movements. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches (20 to 25 centimeters) away from the other leg. Tie a knot in the other end of the tubing and close it in a door at about ankle height.Stand facing the door on the leg without tubing (your injured leg) and bend your knee slightly, keeping your thigh muscles tight. This exercise can be made more challenging by standing on a firm pillow or foam mat while you move the leg with tubing. Keep your shoulders relaxed and your feet about 3 feet (90 centimeters) away from the wall and a shoulder's width apart. In my opinion, the best way to strengthen your abs is to choose harder and harder exercises to complete, not just complete more and more sets and reps.
It works like a charm and before you know it, you’ll be doing some really advanced abs exercises and have a very strong midsection.
I like this exercise because it takes all pressure off the lower back, so you can focus on strengthening your abs. If you have lower back problems, I would be careful with this exercise and only complete it if you feel no pain in your lower back.
Like with the reverse crunches, be careful with this exercise and only complete it if you feel no pain in your lower back.
I’ll definitely start to increase the reps in my routine as well as decrease rest time time.
This muscle is also known by the name of Boxer's Muscle as this is the muscle used when punching during a boxing game.
Now, try and push the body up away from the ground such that your body weight is entirely on your palms.
To do this exercise, sit on a bench which is inclined at an angle of approximately 40 degrees. Tighten the thigh muscle on your injured side and lift your leg about 8 inches off the floor. Stay in this position while you move the leg with the tubing (the uninjured leg) straight back behind you. The only downside is that some people feel some strain in their neck as they do this exercise. The higher you kick out your legs, the easier the exercise becomes and the more it works your upper abs.
The lower abs are hit hard with this exercise and at the top of the movement, your upper abs squeeze intensely as well. Some people complete V-Ups by lifting their backs off the ground, but try to keep your back on the floor and just lift your shoulders slightly off the ground, as you can see photo above. Follow the illustrations, instructions and videos so your routine will be both challenging and safe!


Also keep your knees as close together as possible--squeeze a pillow between your knees if that helps. As you go down, touch your R toes to the ground, but try not to put all of your weight in your foot before you start back up. Once you can make it through the full routine, try 2 times through, or add it to another routine, like this back-core workout. Now, press the back into the backrest and hold the dumbbells with both hands and keep them at a shoulder's width. Tighten the buttocks and thigh muscles of the leg on your injured side and lift the leg off the floor about 8 inches. If that’s the case, just do normal crunches with your feet on the floor, hands behind your head.
I like touching my elbow to my knee to emphasize the contraction, which also makes the exercise harder.
As you can see in the picture, I’m bringing my knees into my chest and contracting my abs. To increase the challenge, work from the second step, or use a higher platform (see video below).
Repeat 2-3 times for each leg, lower to the start position for a brief rest, and then repeat the entire sequence. At first you may not be able to move much but with continuous practice the distance will gradually increase and the stretch will also increase and with time you will be able to move the feet in the air such that the torso is suspended in the air. Return to the starting position by bending your injured leg and slowly lowering your uninjured leg back to the floor. One last thing, try to keep your heels fairly close to your butt at the top position, don’t allow your heels to swing to high. If this exercise is difficult, start by balancing with straight legs, then do small curls and work your way up. You can squeeze a volleyball or playground ball between your knees during the exercise to isolate the inner quads. These muscles are sometimes also called wings of the body as they allow the hands to flap like wings.
Now, slowly lower the dumbbell to move it behind your head just slightly bending the elbows.
Make sure to tighten your thigh muscles as you slowly slide back up to the starting position.
I use a 10-15lbs dumbell when doing this exercise, but again, be careful with your lower back. Repeat 4-6 times each side.As with the other knee strengthening exercises, you can adjust this move to match your ability level.
Hold the ball and allow it to fall gently on your chest with your hands acting as a resistance thus controlling the speed with which the ball falls. This exercise can also be done while sitting in a chair with your heel on another chair or stool.
You can increase the amount of time you are in the lower position to help strengthen your quadriceps muscles. If this exercise is too difficult, it's fine to skip this one and focus on the other exercises for now.Are knee problems slowing your progress? This exercise can also be done without a trainer to help you out as long as you are able to throw the ball with up above your chest and hold it back yourself. If you need an easier way to do this, stand on both legs for better support while you do the exercise. These muscles stabilize the shoulder blades and when these muscles are flexed they help the ribs to expand and thus help with breathing.



Jan sunwai gwalior
M ed




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