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Flex Your Pecs: 9 Essential Fitness Competition Training Tips

Anyone who is interested in exercise and fitness, you may eventually want to try your hand at bodybuilding. You may want to move on to fitness competitions. You want to impress others with your body.

So what exactly do you do? What are the guidelines for fitness competition training?

We want you to be prepared for your fitness competition.

We’ve put together this guide to help you prepare.

The Guide to Fitness Competition Training

It takes a lot to get your body in shape for a fitness competition. You need to be dedicated to this lifestyle so that you can succeed in the competition.

Here’s what you have to do:

1. Get Some Rest

The very first thing you need to do is give importance to rest. When preparing for a fitness competition, you may be motivated to overwork yourself.

But an important part of exercising is resting. You need to be taking gaps between each set and each exercise at the gym. You should also make sure that you get at least eight hours of sleep each night.

Consider therapy to rest your muscles so they do not get damaged. You should look into the pros and cons of sauna use in case you want to consider it as an option.

2. Set a Schedule

You need to set a strict schedule of when you will work out, when you will eat, and when you will rest.

Simply doing it on the allotted days is not sufficient. You have to stick to specific times. For example, you may prefer to work out for an hour early in the morning before going to work. Or you may prefer to work late at night when the gym is practically empty. Regardless, you should stick to a set schedule of when you will work out and at what times.

The same should go for when you will eat your meals and when you will rest. Stick to this schedule and try not to compromise at all if possible.

3. Find a Lifting Partner

You shouldn’t go to the gym alone. Find a lifting partner who can hold you accountable and can make sure that you are pushing yourself to the max.

They are there to spot you when you are doing the heavy liftings, such as deadlift or bench press. They can also make sure that your form is correct and can help you if you might injure yourself.

They can keep a record of your exercises to make sure you are following your routine.

4. Choose the Best Gym

While you may be satisfied with your current gym, we encourage you to do further research on whether your gym is indeed the best.

You want a gym that has as much equipment as possible. If resting facilities such as a sauna or a massage parlor exist in your gym, then this is a great added bonus. You also want one that is not too crowded at the time that you wish to go.

You want to make sure that the gym and its equipment are well-maintained. If possible, choose a gym that is as close to your home as possible. This forces you to go to the gym regularly and not have the excuse that the gym is too far away.

5. Drink Water

You need to drink as much water as you can each day. The standard practice is to have at least one gallon per day. Depending on your goals, you may have to exceed this.

We suggest speaking to a qualified nutritionist to decide how much water should be drunk. Make sure you always take your water to the gym with you. Make sure to drink your water between your sets and between exercises.

Even when you are not thirsty, you should be drinking water.

6. Focus on Nutrition

Muscles are built in the kitchen as the old adage goes. You should, once again, consult a nutritionist on what the best meal plan is for you.

You should have, as a bare minimum, one gram of protein for every pound of bodyweight. You should also prepare your meals beforehand. If you are going to eat at a restaurant, make sure you research the nutritional value of your meal beforehand.

If the restaurant cannot provide you with a calorie count and the macronutrients to go with it, then you should skip the restaurant.

7. Track Your Progress

It isn’t vain to take a picture of yourself at the end of each day. This is the best way to track your progress. At the end of each week, you should look at all the photos together to see how you are progressing. If you aren’t achieving your desired results, then you’ll know that changes to your exercise and/or diet plan need to be made.

You should also measure yourself. Measure your waist, your quads, biceps, glutes, etc. Make sure that you are working toward your desired result.

You should also make sure that you weigh yourself on a daily basis and keep a written record of how much you weigh at the beginning of each day.

8. Focus on Losing Fat

While you may need to gain weight to gain muscle, you also need to make sure you are not gaining any unwanted fat.

Your first focus should be on losing fat before you put on any extra pounds. Make sure that you do not indulge in carbohydrates and sugars that can cause you to gain fat.

Avoid “cheat” meals while preparing for your fitness competition as well.

9. Consider a Trainer

Finally, you should consider a personal trainer or coach to prepare for a fitness competition.

Even if you are a seasoned athlete, having someone who has trained others for fitness competitions are ideal to help you prepare. They can provide you with advice and tricks which you may otherwise not have.

Check if your gym allows personal trainers or has a personal training service of their own.

See You at the Competition

Now that you know the rules of fitness competition training, we wish you all the best. We hope you’ll be in a future competition in the near future.

Be sure to read more great content on health and fitness.

The Benefits of LGD-4033 Ligandrol

LGD-4033 Ligandrol is a SARM. SARM is a selective androgen receptor modulator. As with many of the other SARMs out there, its development was to help treat various medical conditions. Muscle wasting diseases, particularly. However, it is also extremely effective at building lean muscle mass while also preventing muscle loss.

LGD-4033 is currently the most potent SARM available on the market. There is also current research development into LGD-4033 being able to improve recovery from things like hip fractures. Its unofficial use remains extremely popular among bodybuilders. It also helps those who seek to improve their appearance.

Bodybuilders know that SARMs are much safer than their alternative, steroids.

LGD-4033 Ligandrol also goes by the name Anabolicum. It just so happens that LGD-4033 is among the two most popular SARMs on the market when it comes to bodybuilding. The second most popular is MK-2866 Ostarine.

Just like all SARMs, LGD-4033 will only bind to androgen receptors in the muscles and bones. It does this because it is selective as to what it binds to. Essentially, this is because LGD-4033 will not affect other organs. What’s more, Ligandrol will not cause your natural testosterone production to stop.

Bodybuilders claim that Ligandrol is far more potent than MK-2866. It is important to note though, that both of these compounds are chosen for the increase in muscle gains that they help you with. They prefer these to steroids which can cause a long list of side effects and are known to cause extreme harm to your vital organs.

In this article, we will explore the many known benefits of LGD-4033. Along the way, we will discover what these advantages are and where you can go to get this dream compound. This will be informative enough for you to “weigh” your options wisely.

The Benefits of LGD-4033 Ligandrol

So, you came here looking for information on the benefits of LGD-4033. Well we are here to give them to you. This SARM is incredibly effective when you are looking to enhance performance. You will discover that most bodybuilders use this compound to bulk up and gain size. We have listed just a few of the benefits below.

Increase in Lean Muscle Mass

The main reason people use LGD-4033 is that it is one of the most productive SARMs for gaining lean muscle mass. This, of course, is because the target is the androgen receptors in the muscles and bones. Clinical studies on LGD-4033 have found that it is extremely impressive in regard to building muscle. This is said to be possible even at low doses. It is capable of enabling you to pack on size much faster. During a cycle, you can gain anywhere from 10 to 15 pounds of muscle tissue.

Strength Gains

Many users also report compelling strength gains while using Ligandrol. Although, it takes around 1 or 2 weeks to show you it has “what it takes,” you will begin to see an increase in your strength. With all that extra strength, you will be able to push more weight at the gym. Not only that, but it will also enable you to go up in your sets and reps. LGD-4033 will tellingly enhance your workout’s intensity.

An Enhance in Recovery

LGD-4033 is actually well known for speeding up recovery. In doing so, you will be able to handle a longer, harder, workout. This is all because your muscles will heal a lot faster than before. When you are building muscle, recovery plays a vital role. Clearly, this is why it is absolutely important to take rest quite seriously. Your intensity will increase while on Ligandrol. This is thanks to you being able to recover insanely fast.

Maintain Your Muscle Mass

If you are looking to maintain muscle mass, LGD-4033 is excellent for the task. This compound will keep your muscles strong even when you are on a caloric deficit. This means no worries about losing size during a cut. However, most folks choose this compound for a bulking cycle.

Where to Get LGD-4033 Ligandrol

Now more than ever, I know you are ready to try LGD-4033. This product will impact your workouts in the best possible way. The bottom line is, where do you go to get LGD-4033 Ligandrol? The answer, as it turns out, was not the easiest to find. This is because there is an unbelievable amount of vendors out there that claim to sell this SARM. However, you have to dig deep to discover who the right vendor is that won’t scam you.

Obviously, we want to provide you with a solution to this issue. And we have done just that.

We have found the place to go to get LGD-4033. Their service is incredible. They sell 100% legit LGD-4033 among other compounds. Not to mention, they use a third party to test all of their products. That’s more, the lab results are posted on their webpage.

This is why you should get LGD-4033 Ligandrol by Swole AF Labs!

Swole AF Labs offers an authentic product. This made it more evident in their pride to grow a relationship with the customer. They also offer a money-back guarantee. Swole AF Labs was the right choice for me. Check them out today!

Several Reasons to Use Andarine S4 SARMs

Working out is a great way to blow off some steam, get fit, feel better about yourself, etc. Even if it is not your favorite thing in the world, you can really benefit from it. Doing physical exercises can positively affect your mind. People with depression are advised to work out as often as they can.

Moreover, you can lose a lot of weight and start to shape your body. If you are feeling self-conscious about your body, then you better do something about it. If you have enough free time and will power, then you can start achieving your goal. As long as you remain determined to achieve results, then nothing will stand in your way.

Let’s say that you want to build muscle. A lot of people in the world, mostly men, want to achieve a bodybuilder body goal. This doesn’t happen overnight. The same rule applies here, as well. You have to work out really hard and be careful about what you put inside your body. Also, if you want results in a faster period, then you should consider using SARMs. Follow the link for more details https://krg.us/everything-you-need-to-know-about-andarine/.

You have probably heard of them. They are similar to steroids, but way safer to use. For starters, they are legal, and you won’t have to feel guilty about buying them. All you need to do is find an online website that sells them and place your order. However, it will help to learn a thing or two about them before you decide to purchase them.

Many bodybuilders in the world use them, and they seem satisfied with the outcome. Another important thing you should know is that you can’t solemnly rely on them. Obtain that kind of physique requires a lot of demanding and challenging exercises that work all of your muscles. Here are some of the benefits that SARMs offer:

Well-defined muscles

Sometimes, because of genetic predisposition, no matter how hard you work out, you won’t be able to look like a bodybuilder. This is where the SARMs come in handy. Once you start using them, you will be able to notice results within a couple of weeks. Therefore, patience and hard work will get you there.

The enhancer, such as Andarine S4, binds with the androgen receptors to cause an impact on your muscles and bones. This means that within a short period, you will begin to experience muscle mass and durability. You will look broader and broader in certain parts of the body. That’s the whole point.

Burning excess fat

Storing fat is a normal biological process that happens in our bodies. Our body needs fat, but there are limits to how much it needs it. It isn’t advisable to just sit around and fill your body will fatty foods. This can lead to problems with your weight. No one wants to look obese because it can cause health issues. If you don’t want to work out, then at least you can pay attention to what you eat.

On the other hand, if you do wish to obtain that bodybuilder physique, then you should try using a SARM. Not only does the enhancer build muscle mass, but it also burns the excess fat in your body. Of course, you, too, do that by doing physical activity at the same time. The enhancer can only speed things up. As long as you stay focused on your goal, you will show results after two or three months.

Increased strength and endurance

As you work out, you become stronger and more resilient to pain. If your muscles sored after every workout, they will stop doing that once your body gets used to physical activities. Taking a receptor modulator or a SARM can help with increasing strength and endurance.

This means that you will be able to handle anything that comes your way. You won’t feel as tired as you did before after completing any exercise. Also, you can challenge yourself to do more and more demanding workouts. Don’t worry because you’ll have enough strength to complete them all the way. Click on this page for more.

Increased vascularity

Vascularity is a term used to define the physique of bodybuilders. More specifically, once your body starts to look like that of a bodybuilder, you will notice that the veins in your system will become more visible on the surface of your skin. Also, your muscles will look more prominent and fit.

This happens once the body removes enough traces of fat that the skin because quite “thin” and the muscles on your entire body more shapely and prominent. Training hard and regularly taking a SARM can help you achieve that look. Just don’t quit along the way because you will regret it in the future.

5 Unique Careers In The Healthcare Industry

Healthcare is the fastest-growing industry in terms of employment in the U.S. In the year 2000, there were 7 million more manufacturing jobs in the U.S than in healthcare jobs. In 2018 however, healthcare surpassed manufacturing with 16 million healthcare jobs recorded vs. just a little over 12 million manufacturing jobs.

There were many factors that led to the increased use of healthcare over the past two decades. From an aging baby boomer population to the advent of new technologies and procedures, but what is clear is that if you are looking for employment it may be time to consider the healthcare industry.

Everyone knows the most common industry jobs, like nurses and pharmacists, but there are many unique opportunities within healthcare that may surprise the layman.

Patient Advocate

Are you a people person? Do you love being there for loved ones in times of need? If so, being a patient advocate may just be the perfect position for you.

Patient advocates spend their time explaining complex policies, procedures, and services to patients. They often interview patients and family members so they can address their concerns, and ensure their needs are met.

In today’s often convoluted healthcare system patients need someone on their side, that is the role of a patient advocate.

Patient advocates also aren’t required to have a college degree so the position is attainable for a large percentage of the population.

Respiratory Therapist

Respiratory therapists are specialists in pulmonary medicine. They have a wide variety of responsibilities including education, diagnosis, and treatment of people who are suffering from breathing problems.

They can either graduate with an associate’s, bachelor’s, or master’s degree in respiratory therapy. The most educated therapists tend to end up in emergency rooms, while those with associate degrees usually work in outpatient care facilities or in-home practices.

All levels of respiratory therapists are required to be certified by the NBRC (National Board for Respiratory Care). There are seven unique specializations within respiratory therapy as well, they include: CRT (Certified Respiratory Therapist), RRT (Registered Respiratory Therapist), CPFT and RPFT (Certified or Registered Pulmonary Function Technologist), ACCS (Adult Critical Care Specialist), NPS (Neonatal/Pediatric Specialist), and SDS (Sleep Disorder Specialist).

The variety of levels and specializations within respiratory care means the career is a great opportunity no matter your level of education. All healthcare jobs are rewarding, but respiratory therapists have the responsibility of keeping people alive in the direst of times, making this one of the most fulfilling careers around.

Dental Ceramist

Dental laboratories partner with dentists to create dentures, crowns, and bridges for their patients. The job of a dental ceramist is to form these dental implants using precision craftsmanship.

Dental ceramists need to have in-depth knowledge of dental anatomy and terminology. However, they aren’t required to have college degrees, so this is a great opportunity for entry-level job seekers.

Dental ceramists also have one of the highest-paying professions in the healthcare field that doesn’t require a college degree. On average ceramists pull in over $62,000 a year.

Speech-Language Pathologist Assistant

Speech-language pathologists (SLPs) are specialized physicians who attempt to prevent, diagnose, and treat speech, language, communication and swallowing disorders in their patients. They are required to be certified by the American Speech-Language-Hearing Association (AHSA).

A speech-language pathologist assistant aids the physician in the treatment process. Not every state allows the use of SLPs assistants, but those that do offer a great potential career for entry-level job seekers.

If you are interested in becoming an SLPs you must acquire the ASHA Certificate of Clinical Competence (CCC) in Speech-Language Pathology. Then you are on your way to a rewarding and fruitful career.

Wound Care Specialist

Those afraid of blood need not apply.

Wound care specialists are some of the most specialized nurses and physicians around. Their job is not easy. They are required to clean, treat and dress the wounds of patients. They also help educate families and patients on at-home wound care.

All wound care specialists are required to be certified by the American Academy of Wound Management (AAWM) and physicians are further required to be certified as Certified Wound Specialist Physician (CWSP).

Wound care specialists have a brutal, emotionally taxing job that many simply don’t want. However, they are paid handsomely for their services. Wound care specialist nurses make an average of over $90,000 annually.

The healthcare industry is booming, so if you are looking for employment it only makes sense to try your luck in healthcare. Many of the most common jobs, however, are facing stiff competition, so don’t be afraid to apply to some of the more unique careers in the industry.

It pays to be unique.

Easy Ways To Improve Your General Wellbeing

Having a hectic life means that it’s easy to neglect your health, but with a few small lifestyle changes, you can make yourself feel much better and reduce your chances of catching any irritating minor infections. If you’re looking to improve your general health and make beneficial changes to your life, then here are our tips.

Give Up Your Vices

A few cigarettes or a small number of alcoholic drinks might not seem like a lot, but smoking and drinking can cause significant health issues even in moderation, so try your best to kick your bad habits. Not only will you be able to improve your general health now, but you will also reduce your chances of developing serious medical problems like ulcers, breathing problems and even cancer later in your life.

Visit A Chiropractor

You might not want to visit the doctor whenever you get a twinge or feel some minor discomfort, so for small issues or just to keep yourself feeling great visit a chiropractor like Begin Within Family Wellness, which specializes in upper cervical care and can offer the treatment you need to feel your best and reduce your chances of minor issues becoming something much more serious.

Drink More Water

It might sound insignificant, but drinking more water can bring you many health benefits that you might not even have thought of, so try to drink more water and fewer fizzy drinks. If you don’t enjoy drinking your water plain then infuse it with fruit or drink squash or tea, so that you get the benefits of better hydration whilst still enjoying great tasting beverages.

Do More Exercise

You don’t need to have an expensive gym membership and loads of time to keep yourself fit; there are loads of exercises you can do in your own home, like yoga and basic dance moves, or you could even just walk more to raise your heart rate. Just a few minutes extra exercise can make all the difference, so make minor changes like taking the stairs over the elevator and walking small distances rather than driving.

Revaluate Your Diet

When you’re living a busy life, it can be tempting to indulge in high-fat processed foods, but you need to view these as treats to be eaten only on rare occasions. Instead, find a diet option that tastes good and gives you the nutrition and nourishment you need to sustain your lifestyle. Even small changes like reducing your consumption of red meat or ingesting more whole foods like grains and vegetables can make a big difference to your wellbeing.

Make Sure You’re Covered

It’s important that you have a comprehensive health insurance coverage so that you can have regular check-ups and get any serious injuries or issues sorted quickly. Check out the insurance options that you’re eligible for and make sure that you have the cover you need to stay safe no matter what happens to your health.

So, whether you’re working to live with a chronic illness or simply trying to live a little better, these tips should help you to live a little healthier whilst still enjoying the things you love.

5 Pickleball Rules That Show Why Pickleball Rules

What do you get when you combine tennis, table tennis, and badminton together?

Pickleball!

A relatively new game that aims to bring the best of three worlds together, but sadly, no actual pickles.

So how is it played, and what are the pickleball rules? Let’s get into it!

The Court

The pickleball court is badminton inspired 20 x 44 feet rectangle, sporting a 36 inch high net towards the ends that lowers to 34 inches in the center. The area 7 feet from the net forms a “non-volley zone”. The game is played indoors and outdoors so you can play in either environment.

The Ball

The ball is very similar to a whiffle ball but is designed to last much longer. Depending on whether the game is played indoors or outdoors, people may prefer balls with larger or smaller holes, accordingly.

The Paddle

The pickleball paddle was originally made from wood, however, more recent versions include materials like fiberglass and carbon fiber. They somewhat resemble a larger table tennis racket and can be maneuvered in similar ways. If you’re looking to get started or replace your old equipment, here are some great paddles for 2020.

The Serve

Every point starts off with a serve that can only be made diagonally from the right-hand square of the court on to the diagonal side of the opponent. Here are a few rules you need to keep in mind:

1. You must serve with the paddle below your waist (the underhand way).

2. The server must stand behind the backline during the serve.

3. The serve must move directly over the net without making contact on the server’s side.

4. You continue to serve until you make a mistake on the serve.

5. The initial bounce on the opponent’s side must clear the non-volley zone.

The Volleys

A volley, in pickleball, refers to hitting a ball back without letting it bounce first. This is only permitted if the player does it while outside the non-volley zone.

The double bounce rule is applicable during the first part of the rally. What this means is, a return of serve cannot be volleyed back, and neither can a return of a service return. It is only after this that players are permitted to volley if done outside the volley zone.

The Faults (or What Not to Do)

You lose a point if you hit the ball out of the court lines, or it doesn’t go over the net. It is also a fault to serve from within or on the line of the non-volley zone. Do not volley in the non-volley zone. And definitely, do not volley when the double bounce rule is applicable.

The Scoring

You can only win a point if you began the rally with your serve. Any other error by the opponent is simply a fault, and will only the opportunity to serve. You must get 11 points to win, however, if it reaches a deuce (10-10), there must be a difference of two for a player to win. (10-12, 11-13, etc.).

Getting the Hang of Pickleball Rules

Once you start playing for a while, the pickleball rules will become second nature to you. So, find your nearest pickleball court, and get started! It’s a super fun way to get some movement and exercise into your day.

Like this article? Share it with your friends across social media! Maybe you’ll find a pickleball partner along the way.

We’ve Dug Up the First Field-to-Face Products Out There—Meet Bloomeffects

Ever heard of field-to-face skincare? Well, get ready to dig in. Bloomeffects skincare—the first skincare brand ever to harness the botanical power of tulips—has officially launched and is here to give you glowy, petal-soft-skin, straight from the stems of royal Dutch tulips.

Bloomeffects skincare was founded by two beauty-industry veterans, Kim Jensen and Monica Aurigemma, after Kim’s partner (Hein)—a fourth-generation tulip farmer—introduced her to the blooms’ amazing botanical powers. So, what skincare benefits do tulips actually possess? A lot. They promote cellular growth, are rich in amino acids, boost collagen, and act as a natural humectant. This translates to softer, smoother, and glowingly hydrated skin.

Together with HM van Haaster, Hein’s family business, Bloomeffects commissioned research on the usage of tulips in skincare and were awarded a Dutch government grant for this work. After the tulip bulbs are harvested, the stem cells are extracted, which forms the basis of the Bloomeffects Proprietary Dutch Tulip Complex. The complex is rich in antioxidants and natural moisturizing factors. You’ll find this complex in all Bloomeffects skincare and Bloomeffects beauty products, along with other unique and highly effective ingredients.

Here’s the dirt on what’s inside Bloomeffects’ field-to-face products—and how they’ll give you softer, smoother and glowingly hydrated skin. They’re all ready to be picked at bloomeffects.com.

Bloomeffects Royal Tulip Cleansing Jelly

This cleansing jelly actively dissolves oil and all traces of makeup while nourishing and rehydrating essential skin moisture. As you cleanse, the Proprietary Dutch Tulip Complex, a bouquet of earth-sourced botanicals and Hyaluronic Acid plump skin with hydration, so it feels soft and supple—never tight. Just gently massage it over dry skin to melt away makeup and impurities. Once your makeup has completely dissolved into the jelly, rinse everything away with warm water or wipe it off with a damp cloth. Your skin will feel as soft as a tulip petal.

Bloomeffects Royal Tulip Nectar

This healing ointment-to-serum, quench-it-all hydrator soothes, nourishes and repairs the skin’s barrier. Along with the Proprietary Dutch Tulip Complex, it contains White Horehound Plant, which helps boost skin’s natural enzymes that work to protect against environmental damage and external skin stress and Tyrostat Rumex Plant Extract, which

works to prevent unwanted skin pigmentation that can lead to uneven skin tone and age spots. Together, these botanical ingredients help heal and soothe skin for a revitalized glowing appearance and give your complexion a plumped, soft and supple feeling. Try it as a moisturizing sleep mask—you’ll wake up with skin fit for a queen.

Bloomeffects Dutch Dirt Mask

This is a skin-purifying, pore-purging powerhouse. While it deeply detoxes, absorbs excess sebum and controls shine, Prickly Pear Enzyme and Flower Acid help eliminate dead skin cells and improve cellular turnover for a radiant and more youthful appearance. Meanwhile, wonder hydrators like Hyaluronic Acid replenish skin’s moisture reserves for a smooth, supple finish. Think of it like a reset button for your skin—clean, fresh and completely clarified. Apply an even layer to clean, dry skin, and leave it on for 10-20 minutes. Then rinse it off with warm water and gently pat your skin dry. Who knew dirt could make you feel so clean?

Bloomeffects Tulip Tint Lip & Cheek Balm

Yes, a Bloomeffects beauty product! Not only does this hydrating tint illuminate lips and cheeks in a universally flattering petal-pink shade, it also helps blur fine lines for a smoother appearance. That’s because it’s infused with a trio of ingredients that boost moisture and collagen for a plumper look—including grapes that have frozen naturally on the vine. Lightly dab it on lips and cheeks to set them into full bloom. For a more pigmented look, layer until desired coverage is achieved.

Sports Massage Therapy Benefits: Increase Your Flexibility and Range of Motion

Sports therapy massage has become increasingly popular in the world of sports due to its application and positive results. Athletes need to be physically and mentally prepared to achieve optimum performance during training and on the field. Unfortunately, athletes can get injured and will require rehabilitative care to get them back on their feet.

The most common causes of sports injuries includes overuse, direct impact, or the application of a greater force than a body can withstand. This is where visiting a physiotherapy clinic comes into the picture. You can enquire their services like compression socks, Custom Knee Braces, and massage therapy.

The Importance of Flexibility and Mobility in Sports Performance

When it comes to sports and athletics, excellent flexibility and mobility help athletes perform at their highest level. Without them, it limits the athlete’s range of movement, making it difficult to perform during practice and on the field. Athletes must be able to move freely without the risk of injury. Also, poor flexibility and mobility could result in muscle tightness, joint stiffness, lower back pain and other postural and health-related problems.

Mobility is also a significant factor when it comes to athletic performance because it dictates efficiency and wide range of movement. Good mobility effectively removes body pain and improves performance. It also benefits the body with greater resilience, allowing the athletes to perform for longer periods.

Increasing Flexibility and Mobility with Sports Massage Therapy

Dedicated athletes should consider incorporating sports massage therapy, into their regular workout routine. Getting a good sports massage before a sports event or competition benefits flexibility and mobility. Additionally, this therapeutic massage is also beneficial after a strenuous exercise as it helps to restore tired muscles and speeds up the time of recovery.

Here is how sports massage therapy benefits enhanced flexibility and mobility:

Loosens tight muscles – A professional sports massage boosts blood flow and increases the tissue temperature. This helps eliminate muscle knots that restrict movements and reduce post-exercise pain and swelling. Tiny scars cause tight muscles, which makes flexibility and movement less efficient. Also, getting a sports massage helps release endorphins (the body’s natural painkiller), which prevents further muscle tightening.
Trains individual muscle fibres – Physical activities, such as exercise, create signals between the muscles and the brain, so does massage. When the spindle (the fibre’s stretch receptor) is stretched, it sends a signal to the brain. This tells the brain to set off a contraction reflex. The attempt of the muscle to contract causes tension in the Golgi organ. The brain and the spine receives a ‘warning’ signal from the Golgi organ about the tension. However, repeated bouts of tension from stretching and massage reduce the signals, allowing the muscles to become accustomed to its new length and flexibility.

Sports massage therapy does not only increase flexibility, mobility and optimal performance. It also allows athletes to engage in more functional training programs, which helps them become better in actual sports competitions.

Fortunately, athletes can find a lot of clinics like Bramptonpcw.com that offer sports therapy. Certified sports therapist can provide you with the right approach to increase flexibility and mobility and protect you from the effects of a debilitating sports-related injury.

Yoga for Cervical Spondylosis and Neck Pain

Nowadays working in an office means sitting in one position for several hours. Doing this is affecting our health in a major way. The effect of wrong posture and lack of exercise is not only confined to our body. It is affecting in every mental, social and emotional way as well. Working overtime and sitting on improper chairs for the whole day leads to neck, cervical and shoulder problems.

The attrition and abrasion of the spine desk lead to cervical spondylosis. It is no longer true that these problems only affect elderly people. Nowadays, all adults who overwork suffer from similar issues. Chronic pain is the most important feature of frozen shoulders or cervical spondylosis.

Yoga works wonders for cervical spondylosis

There are not many medicines that can give you a guarantee to cure neck pain or cervical spondylosis. There are, however, a few yoga exercises that can work like magic to reduce such chronic pains. Let us go, through the following.

Sun salutation or Surya Namaskar

If you are suffering from neck, cervical or shoulder pain, you should practice Surya Namaskar every day. However, you must make sure that you are practicing the correct postures as otherwise, it can cause adverse effects on your body. Doing Surya Namaskar properly will relieve you from neck, shoulder and cervical pain.

Fish pose or Matsyasana

You can practice the fish pose to increase strength and flexibility across the entire spine or vertebral column. Matsyasana or fish pose works very well for people who spend long hours sitting in front of the computer. It relieves stress and also soothes pain due to cervical spondylosis.

Cobra pose or Bhujangasana

Stiffness in your spinal cord means that you have already invited several ailments and pain along with an unfit body. All the signals from the brain to the body and vice versa runs through our spinal cords. Practicing Bhujangasana will make you more flexible and also remove stiffness in the shoulder and neck. As a result, you will find relief from cervical pains.

Crocodile pose or Makarasana

The shape of our spinal cord depends highly on our posture and it may not be in a correct state even if we are unaware of it. You will be able to reduce nerve compression along the spinal cord if you practice Makarasana regularly. The crocodile poses also work well for people suffering from cervical spondylosis and neck pain.

Infant’s pose or Bal- Shayanasana

If you are suffering from stress and body pain due to it, practice Shayanasana for the best results. Stress cannot just cause painful cervical spondylosis. Out of all other major effects, pain in the lower back is also very common. Workload and excessive stress are big problems but you must carve out some time from your busy schedule to focus on your health every day. it is extremely important to stay fit and then only will you be able to work more efficiently.

Half-boat position or Ardha Naukasana

The half-boat pose works beyond neck and cervical pain. Practicing this yoga asana regularly will reduce all your chronic constipation and indigestion problems. Ardha Naukasana works well for Diabetic people as well. It is a part of basic yoga and anyone can master it with just a little practice.

Half-locust poses or Ardha Salbhasana

A very basic yoga pose in which you bend backward gently works like nothing else to reduce problems of lumbago, cervical pain, and sciatica. You must perform Ardha Salbhasana regularly for the best results. Therefore, if you are suffering badly due to cervical spondylosis, it is high time you start practicing yoga for the better.

Striking cobra pose or Shanshank Bhujangasana

The striking cobra pose is an advanced yoga asana and can help you withdraw from all the bad effects of an unhealthy lifestyle. It strengthens the body and increases your flexibility too. Cervical pains and other backaches will shoo away quickly if you can use this exercise.

Elbow rotations or Kohni Chalana

It is very simple to do elbow rotations. You can even do it for a couple of minutes when you are sitting at work. It is a basic movement pose that makes the neck and shoulder more flexible. Kohni Chalana can also effectively prevent frozen shoulder, cervical spondylosis, and bursitis.

Cat pose or Marjariasana

An advanced yoga pose, it is practiced mainly for spinal flexibility and smooth functioning of the vertebral column. If you have rigidity in the spine or constant pain in your neck, this yoga asana can be extremely helpful for you. Experts say that practicing Marjariasana is like a natural massage or therapy for the spinal cord.

Causes of cervical spondylosis

The following are the most common causes of cervical spondylosis

Ignorance of participation in physical exercises and incorrect postures
If you sleep with more than one pillow under your head. Using improper pillows can also cause spondylosis.
Working in front of computers at a stretch every day.
Not changing the sleeping position for a long time
Modern chairs that recline back. They are comfortable now but cause physical issues with longer use.

Symptoms of cervical spondylosis

Stiffness and pain in the neck
Continuation of the neck pain
Severe pain in the shoulder that reaches the chest
A numbing sensation in the limbs
Problems in doing everyday chores
Difficulty in reflex actions
Weakness in the lower portion of the body especially legs
Severe neck and shoulder pain leading to fever

How to prevent cervical spondylosis?

Do not indulge in pressure exercises and excessive jerking of the body. Try to avoid jumping and running.
Try to use wooden chairs instead of those reclining and rotating modern chairs.
When you are working in the office, try to get up every once in a while, and take a stroll. Do not stick to the same position for long hours at a stretch.

Final thoughts:

Now you know that most of our physical problems and chronic pains are the results of a sedentary lifestyle. Maintaining a work-life balance and exercising regularly can help you stay healthy and fit always.

5 Things You Should Never do Before a Football Match

Sports is a very important segment of a person’s life. Not only helps in keeping a person fit but is equally important for mental health. If you are preparing for a football match, you must know all the dos and don’ts of it. People often do silly things before and during the match, which affects them physically, and thus fall prey to many problems. In this article, I will tell you about 5 things you should never do before a football match. Keep in mind that sports day is a very important day, the better you perform, the greater will be the chances that you will be able to excel in it in life.

5 things you should never do before a football match:

1. Never eat a heavy meal

If you want to go the extra mile by performing well, don’t eat too much before the match. Many people make a big mistake by taking heavy meals before a match. A body can physically perform well only if it’s loaded with a lot of fries and cheeseburgers.

Moreover, if you start playing with a heavy stomach, you might throw at any time. I’m not suggesting you eat nothing because the body certainly needs a lot of energy to function well. Have a minimum of 90 minutes break between your food and the football match.

2. Don’t smoke

Refrain from smoking as much as you can. Smoking is a big problem that claims the lives of many people every year. Smoking can cause intense coughing and dryness in the throat, which will be very problematic during the game. If you are a chain smoker and can’t keep away from it, you can use dabs to lessen the harmful effects of smoking. Smoking will also make you feel thirstier and if you continue to drink water that will entail you to go to the toilet.

3. Never exercise too much

Exercise in moderation if you want. However, you can practice for a long time before the match to maintain and build more stamina. Keep in mind that you need adequate amounts of energy to perform in the game. Exercise and working out in the gym uses a lot of energy in the body. If you will already shake off maximum energy, seldom will you be able to perform well. So it is better that you keep away from exercise on the day of the match.

4. Don’t even go near alcohol

Drinking is a very big problem that can make you lose your senses. Refrain from drinking before the game. People who drink before the match are at a higher risk of getting aggressive easily. Such people also get indulged in fights during the game.

Moreover drinking too much can also make you throw out everything that you have in your tummy. You surely don’t want to be in the news for the wrong reasons in the middle of the stadium, right? So you better be careful.

5. Don’t do “no underwear” thing

Many players choose to get extra comfortable in the middle of the match. This means that they tend to wear no undergarments so that they can play freely. Well, that’s no concrete excuse for excluding your undergarments. There have been several instances where players got exposed physically on camera during the match in the middle of intense moments. So just before people say oops! You better put on your undergarments.