O2 Blog

is the most natural thing in the world, so it’s no surprise that the core muscles are well equipped to deal with the demands of an increasing baby bump.  The main function of our abdominal  muscles is to provide support for the lumbar spine and stabilise the joints of the pelvis.  The deep abdominal muscles combine with the diaphragm and the pelvis floor to enclose the contents of our abdomen (the baby during pregnancy) creating a cylinder around the mid section.

    A growing baby belly means the front muscles of the abdomen stretch and the pelvis begins to tip forward, altering the ability to stabilise the region.  During pregnancy the body is flooded with the hormone relaxin, which means the muscles become more compliant to lengthening and stretching.  Thus the abdominal cylinder can easily stretch in all directions.   While the abs can stretch significantly, they typically do not tear.  However, they can separate.  Many women suffer this separation towards the end of their pregnancy.   This separation is called Diastasis Recti.  It does not cause a painful separation but it does  compromise the structural integrity of the core.

     The muscles of the core face their biggest challenge at the end of nine months, at the time when the baby exits out of the bottom of the abdominal cylinder through the pelvic floor.  The core stability is further compromised.  In case of a caesarean section, the weakened stability comes from the disruption of the abdominal wall through the surgical incision.

   What can we do to prepare the core during pregnancy ?

While pregnancy is not the time to introduce strenuous new training programs,  exercises to strengthen the core can be very advantageous.  If you train your abs during pregnancy it can lessen the degree of abdominal wall separation.  Core muscles include all of the muscles in the midsection.: the abdominals are a part of your core, as are your hips,  your erectors (lower back) and even some interconnected muscles of the upper back.   

During pregnancy, most women experience significant weakening of certain muscles, often due to stretching and hormonal changes that occur to prepare the body for the birthing process.  The most commonly weakened/ stretched  muscles are the i) Hamstrings (back of the thighs)

1. ii) Gluteals (buttocks)

                           iii) Back and shoulders

1. iv) And of course the abdomen

Thus the entire core gets weaker and not just the abdominals.  When pregnant, focus on strengthening the pelvic floor and transverse abdominals both of which comprise the deeper core.  Strengthening the lower abdominal muscles by adopting the pelvic tilt is beneficial.  The improvement of the  gluteus muscle tone is  important as it supports the sacroiliac joint which can be put to test once the baby arrives.  Body weight squats is a great exercise for this.

    Why is core strength so important?

* it will help improve the posture

* it reduces lower back pain and achy pelvis

*  it can lead to fewer complications during delivery

*  can also provide stamina for a faster delivery

* increases the likelihood of a quick recovery post partum

In addition to all of these benefits,  having supportive core muscles and a general high level of fitness  has been shown to improve the health of the baby.  What other reason do we need to invest some time in building up a strong core.

Chronic lower back pain is a leading cause of disability and a major health problem in industrialised countries. Prolonged poor posture and a sedentary lifestyle often cause chronic pain. Poor posture can lead to muscle imbalances around the flexor, extensor and rotator muscles of the back and neck. These muscle imbalances create unequal forces around and weaken the joints, thus making them more vulnerable to stress and pain.

Yoga is now emerging as a recognised means for effectively treating chronic back pain. Studies have shown a reduction in pain and functional disability in subjects with chronic lower back pain who undergo a yoga intervention. One of the first steps in practising yoga is to correct postural alignment, which should help in alleviating pain. Yoga can selectively stretch shortened, tight muscles and strengthen weak, elongated muscles.

Whether sitting or standing, the spine has natural curves that should be maintained for correct postural alignment. These curves can become habitually flattened or overly curved, leading to abnormal posture that can put excessive strain on vertebrae, discs, joints, muscles or ligaments. Abnormal flattening or curving of the spine may be the result of prolonged poor posture while sitting or standing, such as slumping, or the result of a sudden traumatic stress, such as a road traffic accident. In the long term, abnormal posture can lead to the adaptive shortening or elongation of muscles. Several abnormal curvatures of the spine have been documented, but the three most common are: (1) a hunched upper back – that is, excessive kyphosis – usually associated with a forward head posture; (2) an extreme sway in the lower back, called excessive lordosis; and, (3) a flat back posture.

The physical postures of yoga are a form of therapeutic exercise that integrate balance, co-ordination, strength and flexibility. Yoga is emerging as a promising means of alleviating lower back pain and may be of great benefit to patients, particularly when performed in conjunction with other established treatments, such as lifestyle advice, exercise, massage and mobilisations and manipulations. Yoga, when practised in a safe and strategic manner, can be a very useful tool in healing chronic back pain.

Some of the Popular Yoga Postures For Back Mobility and Strength:

Pavanamukthasana, Sethubandasana, Marjariasana, Bhujangasana, Jathara Parivarthasana..etc..,

The Running Menace!!

There is a funny adage which says, Diabetes runs in the family, because no one runs in his family!! While jogging and running is a common form of exercise to keep healthy & fit, overdoing it can result in musculoskeletal s as well. The following is for a novice recreational runner and for health/fitness enthusiasts.

Start Line:

When you begin to Jog / Run, first make sure you have the following 1. Good pair of shoes, preferably with anti-pronation and good cushion 2. The terrain you are going to run, like treadmill, outdoor track, on road etc. Prefer the first two if you have an option 3. Hydrate yourself well and have a well-rested night., the last thing you will need is cramps. 4. Warm up with a low intensity cardio, stretches / foam roller.

Second, make sure you do a Basic Health / Fitness screening, get your risk factors screened for cardio vascular disease and get your Blood pressure and Body fat % Checked. Get a physician approval before you start as it might be high intense for your Heart and Body.

Get a Musculoskeletal Assessment done to check if you are prone for any bone, joint and soft tissue injury like the muscle and tendon. Flat foot, Tight Hamstrings and calf can cause ankle, knee or back injuries. If you have any mobility or strength issues or pre-existing injury, fix them before you start.

On the Track:

People who are already into running, need to ensure they don’t overdo it in FIT Terms!!

Frequency (How Often should I run) – always have a recovery day in between, 5 days a week of moderate intense activity is good., higher the intensity lesser the frequency (3 days), A low intensity Jog or a brisk walk is something which can done all days.

Intensity (How hard should I Train) – High intensity Training can be measured by two ways Heart Rate (HR) & Rate of perceived exertion (RPE). HR maximum (HR max) is calculated by a simple formula 220-age, if you are a 20-year-old adult then your HR max will be 220-20 = 200. A high intensity training will be at 90% and above of HR max. On a RPE scale 0 to 10 where Is 0 no effort at all and 10 is feeling of extremely hard, a high intense training will be 8 and above. Similarly, moderate intense will be 70% to 90% of HR max and 5 to 8 on the RPE scale.

Time (How long should I train) – Higher the intensity lesser the duration and frequency. A high intensity workout will be for 20 to 30mins, 2-3 times a week. Moderate intensity will be from 60 to 70mins, 3-5 times a week.

Finish line:

Remember to cool down after the run with a low intensity cardio and stretch. You may experience muscle soreness for two to three days when you are a beginner (Delayed onset muscle soreness). If it exceeds more than that you need to see a sports physio or a physician. If you are a weekend warrior (exercise only on weekends) do not do high intensity workout, and have an extended warm up and cool down. It’s also important to cross train as it can help to prevent injuries for Ex: 3days of running and 2days of swimming can help to use different muscles on different days and to reduce the impact stress on the joints, so you can run for your life time.

HAPPY RUNNING!!!

Many a times, i have been countered with this question.,How do i get a six pack?? Yes its a sign of a healthy , super fit body.,with our without musculoskeletal injuries, a price you sometimes pay for pushing the limits.

Once one of my celebrity client said.,the 6 pack fad is so rampant that all the film stars want one.,even a cart puller or a farmer in the village or fisherman has one!! The truth is it looks great on some and not so great on few.,the reason you lose fat all over the body and not selectively over abdomen ( There is no spot reduction ). Every man and sometimes women (wash board abs) want it., why my 7 year old nephew was trying to show me one recently.

How do we achieve it?? For me its your lifestyle.,i have seen young tennis / cricket players have six pack without hitting the gym or doing any form of specific drills..its their lifestyle (sport) that gives them.

Well then what about you and me?? Yes of course its possible.,its all about how badly??

In my experience you need to have 3-5% body fat only to have a 6 pack for men. If you are someone looking at a six pack thats what you need to aim at. Give yourself time and work towards it.

Exercise:

You need to burn fat.,moderate intense cardiovascular exercise.,( cycling/swimming/jogging/walking) interspersed with high intensity bouts (cross fit / functional training / boot camp) amounting to not less than 700 calories a day.

Add to that your core training and good strength training (as you may lose your muscle in the process if you don’t train them). The predominant focus should be on cardio vascular activity.

Nutrition / Diet :

Diet plays a major role.,its not about how much you eat.,its about what you eat. what does a farmer get to eat / drink?? The ragi / rice kanji, the buttermilk, milk, vegetables, fish, eggs may be. Cutting of oil, sugar, anything that tastes sweet, be it even fruits.,and switching to millets/cereals, low calorie, low fat, low sugar natural foods is the key,

Plenty of fluids and spaced out mini meals, i recently learnt about eating every hours and handful amount of right kind of food and thats what your body needs. The bottom line you don’t need to starve.

Do not stock high calorie stuffs at home.,or your temptation foods.,that are high in sugar and fat. Do not eat when stressed or when you have nothing to do.,if you have to, snack on fresh vegetables and fruits.

Do not resort to supplements, fat burners or steroids.,may give you short term, quick results in a short time.,but are potentially harmful, most of them, if not all.

Life style:

Its not those two hours you spend in the gym.,its about the rest of 22 hours that matter..if you are a software guy, sitting in front of the computer for 10 hours a day.,its gonna be difficult. if you are a sportsmen, trainer, physio you have a much better opportunity to get one and maintain it.

Stay active is the key!!

Genetics:

If you are blessed with a good gene, with a good resting / basal metabolic rate you are lucky.

Now go get it guys, its simple.,all it takes is only a lot of determination!!

Fascia is a systemic net of connective tissue an extra-cellular matrix (ECM), which includes everything in your body that isn’t cellular. It’s a web that wraps your muscle and attaches to the bone. Its also found in internal structures, the viscera etc.

Remodeling and Tensegrity

Just as your muscles remodel themselves in response to training, the fascia remodels itself in response to direct signaling from the cells ; injury; long-held mechanical forces; use patterns; gravity; and certain chemistry within your body

The idea of tensegrity (tension and integrity) and the phenomenon of remodeling are the basis for structural therapy, including yoga and the forms of soft tissue manual therapy, including foam rolling. Change the demand and the fascial system responds to that new demand.

How to Train the Fascia

1.      Specific training can enhance the fascial elasticity

What’s in: Plyometrics: Make use of elasticity of the muscle

Jump drills:  When you land on the ball of your foot, you decelerate and accelerate in such a way that you not only make use of but actually build elasticity into the tendons and entire fascial system.

Stretch – Shorten Fascia:  : Preparing for a movement by making a countermovement—for example, winding up before a pitch makes maximum use of the power of fascial elasticity to help make and smooth out the movement.

2: The fascial system responds better to variation than to a repetitive program.

The evidence suggests that the fascial system is better trained by a wide variety of vectors—in angle, tempo and load

What’s in

Whole-Body Movements. Engaging whole-body movements is the better way to train the fascial system. Every exercise is stimulating multiple nerves, involving multiple muscles and employing fascial tissues all around the site of effort, as well as “upstream” and “downstream” from it.

Proximal Initiation. It’s best to start movements with a dynamic pre-stretch (distal extension) but accompany this with a proximal initiation in the desired direction, letting the more distal parts of the body follow in sequence, like an elastic pendulum. Imagine Throwing.

Adaptive Movement. Complex movement requiring adaptation.

Variable loads build different aspects of the fascia. Sticking with near-limit loads will strengthen some ligaments but weaken others. Varying the load is the better way.

Varying the tempo of your training allows different fascial structures to build strength and elasticity.

3: Proprioception and kinesthesia are primarily fascial, not muscular.

What’s in:

Skin and Soft Tissue Stimulation Enhance Proprioception. Rubbing / foam rolling and moving the skin and surface tissues is important to enhance fascial proprioception.we have seen our ancient wrestlers and kabaddi players rubbing some sand and tapping the muscle before performance.

Feel the Fascial Tissues. Focusing on multiple joint/fascia stretch in a yoga pose can help prevent injury and make the perception of kinesthesia more accurate and fully informed, rather than focusing on an isolated muscle stretch.

Shift from ligaments to Joint-Receptor for stability. Given that the ligaments are often tensed by the muscles, the emphasis on joint receptors for joint position sense, co-ordination and balance with a more general attention to the whole area, from the skin on down to the joint.

A deeper understanding of the role of fascia in training changes your perspective, your work, your words and your effect. Fascia is not just a sling or a wrap. It has a life of its own!!

4. Stretch as a Whole

What’s in

Fascia is a wholistic structure, not starts from one joint and finishes in the next like the muscle. Stretching the biceps or quadriceps alone are not the way ahead.

Stretch your body as a whole, your posterior chain of muscles, anterior, lateral, spiral chain etc.,

Isolated muscle stretches are out and wholistic stretches like yoga, taichi, gymnastic (ballistic) stretches are in!!

It’s fairly common to hear exercisers complain about neck soreness or strain from abdominal workouts. This discomfort is most often caused by improper form and it’s very easy to correct.When the head is pulled forward during abdominal exercises, immense strain is placed on the posterior neck muscles. Many exercisers lace their fingers behind their head and pull forward during crunches, for example, thereby making the crunches easier – but also placing unnecessary pressure on the neck muscles.

To prevent neck soreness, change the placement of your hands. Instead of placing your hands behind your head, fold them across your upper abdomen. Alternatively, keep them by your sides. If you want to keep your hands by your head, just touch your ears lightly with your fingertips to prevent any forward pull. In addition, it may be helpful to concentrate on the ceiling. Doing so prevents your head from lifting forward. It may also be helpful to imagine an apple tucked under your chin allowing for space between your chin, neck and chest.

Alternatively, you can try exercises such as the reverse crunch that work the abdominal muscles without involving much upper body movement. Beyond preventing neck soreness or strain, you’ll also be increasing the effectiveness of your abdominal workout. Because lifting your head forward makes the exercise easier, some intensity and effectiveness is lost in the process.

If muscle soreness persists, it’s always a good idea to consult with your physician.

Walking and running are a popular form of exercise for many. Trekking is becoming a favorite past time and Running is gaining popularity, with increasing number of mini, half and full marathons happening in our city and so are running injuries. What matters is, are we wearing the right kind of foot wear? Improper foot wear can lead to a lot of Lower body injuries and increased stress on the spine. We see a lot of Increase in the Heel pain, foot, ankle and shin in recent times. Most times caused by improper foot wear. The common foot problems caused by improper foot wear include Calluses, Corns, Plantar fasciitis, heel spur(heel Pain), metatarsalgia (fore foot pain), Tendinitis of the foot muscles, ankle pain, pain in the top of the foot, pain in the lower leg, calf pain, stress fractures of the leg and foot, knee pain etc., There is a lot of misconception, when it comes to picking up the shoe. Some say they pickedup the most expensive shoe, some say it’s a light weight shoe, five finger Vibram, glute toners, rocker bottom and other fancy names to sell the shoes. But what is important is to pick up the right shoe for your foot!!!

Foot Types:

Normal foot : Absorbs Shock well, Well supported with Muscles and has a good alignment of bones. In the pronated(flat foot) and Supinated (High Arch) foot, there is a muscle imbalance and there is improper alignment of the bones and joints leading to improper bio mechanics there by adding stress to the lower limb.

How to choose the right foot wear:

The first step in finding an appropriate shoe is to determine your foot type. The key is to recognize how the foot functions when it’s in motion; however, thinking of the footsteps you leave walking on a sandy beach can be helpful. The over-pronator will leave a full impression of the foot while the under-pronator will leave

only a crescent shape impression with much of the arch missing. Running shoe companies make shoes for the three foot types discussed above.

1.Make sure the shoes have good cushioning, Remember, Only sprinters wear light weight shoes, so do not look for light weight shoes, which most times doesn’t have enough cushioning to absorb the shock.

2. Make sure the mid portion/waist is nice and broad at the bottom if you have a flat foot and the insole/sock liner has an arch support in the inside of the shoe.

3. The shoe should not be too flexible nor too rigid, ideally you don’t want the fore foot of the a shoe to touch the heel pad when you fold. Half way to three fourth would just be fine.

4. Make sure the heel counter is rigid and holds your ankle. Also check if the shoe has adequate Achilles tendon padding.

5. Make sure the toe box is wide and the tongue of the shoe has enough padding.

6. The sole of the foot also is important. If you are going to do a lot of trekking/slippery surface then shoes with rubber studs/cleats will help.

7. Remember to pick up your shoes in the evening change your shoes every 500kms.,those who are diabetics, should consult their physician before picking up the shoes and should inspect their foot quite often and follow good foot care practices as poor circulation and impaired sensation might have caused blisters and infections.

Keep your foot smiling!!!