Physical Movements

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=80 BGCOLOR="#000000" TEXT="#F7F7FF" bgproperties="fixed" background="09600500dvldtc.gif"> <div> <FONT SIZE="7" COLOR="#3300FF" FACE="Edwardian Script ITC" ><B>Spirit </B></FONT><FONT SIZE="7" COLOR="#3300FF" FACE="Georgia" ><B>~</B></FONT><FONT SIZE="7" COLOR="#3300FF" FACE="Edwardian Script ITC" ><B>Forces </B></FONT><FONT SIZE="2" COLOR="#3300FF" FACE="Arial Black" >TM  </FONT><B> </B><FONT SIZE="7" COLOR="#3300FF" FACE="Edwardian Script ITC" ><B>Star Gate to the Soul  </B></FONT><B>| </B><FONT SIZE="6" COLOR="#3300FF" FACE="BernhardFashion BT" ><A HREF="index.htm" TARGET="_top" TITLE="Spirit Forces Star Gate to the Soul"><U><B>Main Page</B></U></A><B> |</B></FONT><B> </B></div> <div> <B>    |     </B><A HREF="index.htm" TARGET="_top" TITLE="Spirit Forces Star Gate to the Soul"><U><B>home</B></U></A></div> <div> <A HREF="id42.htm" TARGET="_top" TITLE="Homeopathic Remedies"><U>Homeopathic Remedies</U></A>   |   <B>Physical Movements</B>   |   <A HREF="id39.htm" TARGET="_top" TITLE="Links Page"><U>Links Page</U></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=210 BGCOLOR="#000000" TEXT="#F7F7FF" background="097d2c00dvldtc.gif"> <div> <A HREF="id39.htm" TARGET="_top" TITLE="Links Page"><U><B><U>Links Pages</U></B></U></A></div> <div> <A HREF="id31.htm" TARGET="_top" TITLE="Physical Movements"><U><B><U>Physical Images & Movements</U></B></U></A></div> <bR> <div> <IMG SRC="134607d0.gif" border=0 width="96" height="125" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <div> <B>To become centered one must work on all levels at once. </B></div> <div> <B>Mind body spirit.</B></div> <div> <B>The information on these pages is not to be used or taken as a prescription or to replace the advice of a doctor or professional.</B></div> <div> <B>The intent is to inform and  lead to greater understanding of movement and body mechanics.</B></div> </td> <td valign="top" height=400 BGCOLOR="#000000" TEXT="#F7F7FF"> <bR> <bR> <div> <B>Physical Movements</B></div> <bR> <bR> <div> <B>Physical Images  </B></div> <div> <B>   </B><B> </B></div> <div> <B>`</B><B><U>Make it a safe workout</U></B><B>'  </B><B>   </B></div> <div> <B> </B><FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><B>by Jesai Chantler HD</B></FONT></div> <bR> <bR> <bR> <div> <B>The Workout that builds Stability</B></div> <div> <B>Begin each work out with a quick warm up to increase circulation and clear the mind as best you can. Working out with anger, fear, worry, stress, etc. will strengthen the muscles that are being used to express those emotions. If you have just completed a big aerobic workout it may not be your best interest to do a weight routine. If the muscles are already fatigued exercises will not be performed properly and may lead to injuries.</B></div> <div> <B>Many of us are left in awe of the beautiful media bodies we are shown daily. We unwittingly attempt to copy exercises given to achieve perfection only to harm ourselves. When working out most people isolate body parts and specific muscle groups causing over use syndromes or damage to joints.  If we begin our workouts with a different focus, using </B><B>stabilization</B><B> techniques rather than isolation exercises, then our whole body will develop as one unit instead of as individual parts.  In this way will achieve everything our bodies are capable of and more with out the injuries that usually follow most exercise routines.</B></div> <div> <B>Think of alternating working upper and lower body parts during the work out for a maximum training effect. Most people are given routines that isolate just upper or lower body during each workout. By alternating between upper and lower body the muscles are given time to rest, allowing for a full range of motion with each exercise. When a muscle is fatigued it cannot use its full range of motion and will build a shorter contracted muscle with risk of injury and less endurance.   </B></div> <div> <B>There are two ways of working out, </B><B>One</B><B> - multi set routines with increasing weight. This is beneficial for those who want to burn calories. This type of training may also lead to larger more contracted muscles with less flexibility. </B><B>Two</B><B> - single set routines have been proven to allow individuals to work the whole body during a work out, building longer leaner muscles that have more endurance.   Begin with a couple of preparation movements of the intended exercise with no weight to warm and prepare the muscles for the path of motion. Choose a weight that will fatigue the muscles being worked with one set of 8 - 12 reps. Apply the following to each exercise in your routine. " Have a safe work out!"</B></div> <div> <B> </B></div> <div> <B>Breathing</B></div> <div> <B>Proper breathing will stabilize the body from the inside out, supply oxygen and blood to the muscles and build greater neurological functioning. This will enhance the brains ability to communicate with the muscles and allow a greater range of motion, correcting poor body alignment, build endurance, flexibility and strength at a faster rate with less chance of injury. Contrary to what most of us have been taught; try to inhale for the full duration of exertion movements. </B><B>Inhaling</B><B> </B><B>naturally stabilizes the body and provides oxygen to the working muscles, actually preventing body parts from working into unnatural positions.  </B><B>Exhale</B><B> only at the end of </B><B>exertion.</B><B> A moment of rest will stabilize the body in a relaxed position safely, actually adding to the workout. This will build greater strength, stability, flexibility and endurance.  At the top and bottom of each movement </B><B>STOP</B><B> and </B><B>exhale</B><B>. During </B><B>exhalation</B><B> the body's natural response is to relax and release. </B><B>Exhaling</B><B> during </B><B>exertion</B><B> causes the body to work against its natural instincts and leads to building shorter, contracted, less flexible isolated muscle groups. This is where over use syndromes will begin to appear. </B></div> <div> <B>Inhale</B><B> during the full range of motion through </B><B>exertion </B><B>(the rise and fall path of motion). </B></div> <DIV ALIGN="LEFT"></DIV> <div> <B><IMG SRC="0bfd7ac0.gif" border=0 width="215" height="172" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <div> <B>STOP </B><B> </B><B>Exhale</B><B> only at the end of each movement.  </B></div> <div> <B>The end result is that the body will be stabilized safely, enhancing the muscles full range of motion with less chance of muscles or joints working outside of their safe range of motion. Muscles supplied with ample oxygen and stability will develop faster, leaner, longer, and stronger, with greater endurance and flexibility. </B></div> <div> <B>   </B></div> <div> <B>Body Alignment</B></div> <div> <B> </B><B>Feet and Knees</B></div> <div> <B>The positions of the feet determine the alignment of the whole body. It is important that the feet are parallel and straight during most of a workout. The heels should be directly under the knees. When looking down the toes should appear to come straight out of the kneecaps. If the toes cannot be seen the knees may become weight bearing which can cause damaging to the structures of the knees. Keep the knees lifted but never locked back during exertion exercises. Working out with the feet and knees in a neutral position will keep the hips and back aligned enhancing the entire core musculature. </B></div> <bR> <div> <B>Shoulders and Arms</B></div> <div> <B>Shoulders and arms must be in neutral positions as well to protect the joints. A simple rule for the </B><B>shoulders</B><B> or </B><B>scapula</B><B> is to always keep them </B><B>retracted</B><B> and </B><B>depressed</B><B> (back and down). </B><B>Elbows</B><B> should never disappear from peripheral vision. As the elbows disappear from view the rotator cuffs move into hyper extension and may become injured more easily especially during exertion exercises. Keep the </B><B>wrists </B><B>straight during exertion moves. If weight-bearing exercises are performed with bent wrists imbalances that occur may cause carpal tunnel syndrome to develop. Do separate strength exercises for the </B><B>wrists</B><B> if needed.   </B></div> <bR> <bR> <div> <B> </B><B>                  </B><B>     </B></div> <DIV ALIGN="LEFT"></DIV> <div> <B>Physical Images</B></div> <bR> <div> <B>The Work out</B></div> <bR> <div> <B>When working out there are a few things to keep in mind to maximize your time and body. When working out most people isolate body parts and cause over use syndromes on specific muscle groups and joints. People who appear to be in good shape pass on their techniques to those who are not as in shape. We are in awe of these bodies and may unwittingly copy exercises that will eventually harm us. It is rare indeed to see athletes, fitness pros and dancers who haven't injured themselves through over use syndromes. </B></div> <div> <B>If we begin our workouts with a different focus, rather than isolation use stabilization techniques, then our whole body will develop as a unit instead as parts. </B></div> <div> <B>Breathing</B></div> <div> <B>We will need to begin with awareness on breathing. Proper breath will stabilize the body from the inside out.  It can also help correct poor body alignment.  Incorporating breathing into each and every movement will reprogram the brains ability to communicate with the muscles and allow a greater range of motion, build endurance, flexibility and strength at a faster rate with less chance of injury. It is important to </B><B>inhale </B><B>for the full duration of an exertion movement. </B><B>Inhaling</B><B> </B><B>naturally stabilizes the body and provides oxygen to the working muscles. There is much less chance of the body achieving an unnatural position when </B><B>inhaling</B><B> during exertion. At the top and bottom of a movement </B><B>STOP</B><B> and </B><B>exhale</B><B>. During exhalation the body's natural response is to relax and release. </B><B>Exhaling</B><B> during exertion causes the body to work against natural instincts building shorter, contracted isolated muscle groups. This is where over use syndromes will begin to appear. When stopping for that second to </B><B>exhale</B><B> the body will stabilize the weight in a relaxed position safely, actually adding to the workout, building greater neuro linguistic functions. </B></div> <div> <B>Inhale during the full rise and fall or exertion paths of motion </B><B>STOP</B><B> Exhale at the top and bottom of each movement.  </B></div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B><IMG SRC="0c691910.gif" border=0 width="145" height="145" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>The end result is that the muscles will be worked in both directions while the body is stabilized safely, enhancing full range of motion with less chance of muscles or joints working outside of their safe range of motion. Muscles supplied with ample oxygen and stability will develop faster, leaner, longer, stronger, with greater endurance and flexibility.    </B></div> <div> <B>Body Alignment</B></div> <bR> <div> <B> </B><B>Feet and Knees</B></div> <div> <B>The feet are the foundation of the body.      The positions of the feet determine the alignment of the whole body. It is important that the feet are parallel and straight. The heals should be directly under the knees. When looking down the toes should appear to come straight out of the kneecaps. If the knees are hiding the toes the knees have become weight bearing. Always keep the knees relaxed, never locked back. Working out with the feet and knees in a neutral position will keep the hips straight and enhance the entire body reinforcing a proper body alignment. </B></div> <bR> <div> <B>Shoulders and Arms</B></div> <div> <B>Shoulders and arms must be in neutral positions as well to protect the body's alignment. A simple rule for the shoulders when standing, sitting or lying down, or moving, lifting weight, always keep them </B><B>retracted</B><B> and </B><B>depressed</B><B> (back and down). The elbows should never disappear from the peripheral view or not past the hipbones. As soon as the elbows go behind the lower back arches and the rotator cuffs of the shoulders become compromised. Always keep the wrists straight. If weight-bearing exercises are done with the wrist bent an imbalance or over use syndrome may be created in the muscles this may cause carpal tunnel syndrome to develop.  Do separate strength exercises for the wrists if needed.     </B></div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B><IMG SRC="0c691910.gif" border=0 width="145" height="145" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <div> <B>    </B></div> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> </td> </tr></table></body>