On 28th March 2012, Dr. Pravin O. Gohel enlightened us with his share of knowledge on "Cardiology and Marathon" at Jolly Gymkhana, Ghatkopar (W). Dr. Pravin O. Gohel, MBBS, MD, BS with 38 years of medical experience; practices in Cardiovascular Disease and Internal Medicine. He has affiliations with various hospitals across Delaware.
We were extremely grateful with his presence. The following photographs take us down the memory lane, reminding us again the importance of maintaining a healthy Cardio-strength for Marathons.
2.Tilt head sideways, first one side then the other
3.Hold for 5 seconds
4.Repeat 1-3 times
Stretches back of neck
1.Sit or stand with arms hanging loosely at sides
2.Gently tilt head forward to stretch back of neck
3.Hold 5 seconds
4.Repeat 1-3 times
Stretching Exercises for Women
WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise. The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries. The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.
You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful. Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.
COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes. The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.
Lightly bounce off both toes while keeping the knees very slighty bent. This is very similar to a skipping motion, except that it is performed while moving forward. The idea is to introduce progressively more range of motion as you move through the prescribed distance. Try to jump as high on every jump.
3.Standing - Neck Exercise
1. Rotate your neck clockwise and anticlockwise
2 Tilt From Front To Back
·Tilt your head slowly back, far enough so you can look up.
·Hold posture for a moment.
·Return slowly to front position.
3 Tilt From Side To Side
·Keep your head straight as you slowly tilt it over to the side.
·Don't go so far that you touch your ear with your shoulder.
·Hold posture for a moment.
·Return your head to center position.
·Move your head to your opposite shoulder.
4 Rotate Head From Side To Side ( Left To Right)
Slowly turn your head as far as you can.
Hold posture for a moment.
Return your head to the center.
Move your head in the opposite direction.
4.Standing - Roll your hand like swimming
Rotate your hand clockwise and anticlockwise, Hands should be straight
5.Standing -Roll your Elbow from should joint --Twist
Keep your left arm at your side with your elbow bent to 90° and the ... Roll your left shoulder out, raising the left forearm until it's level with your shoulder. ... involves both stretching and strengthening of the shoulder joint ...Now on Right Side
6Standing -Side Bends
1 Stand with your feet shoulder-width apart, knees slightly bent and tummy tucked in.
2 Reach your right arm up and over your head to the left side.
3 Your left arm reaches down your left leg to your knee.
4 Let your body lean into the stretch. (If there's any pain, you're reaching too far.)
5Return to your starting position. Change arms.
7 Standing -Arm Swing and Arch
1.Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
2 Keep the back straight at all times
3 Bend from waist
4 Swing both arms continuously and get up and form Arch
8 Standing -Leg Swings
1 Flexion/Extension- Stand sideways onto the wall
2.Weight on your left leg and your right hand on the wall for balance
3.Swing your right leg forward and backward
4.6 to 10 repetitions on each leg
9Standing -Quadriceps stretch
1. Stand holding onto a secure object, or have one hand raised out to the side for balance.
2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.
3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
4. Aim to keep both knees together, having a slight bend in the supporting leg.
10 Standing -Hamstring stretch
Stand up straight with your feet shoulder
Bend your right leg , put two hand on it and off the ground, holding your leg knee
pointed Contract your abdominal muscles to avoid arching your back.
Feel the stretch in the front of your thigh.
Hold the pose for 15 to 20 seconds.Repeat with the other leg.
11 Standing -Calf – Toe - workout
Stand with two leg in front , with both feet pointed forward. Lift hands above
Keep back knee straight, with the heel raised from the floor
Push your hips forward, while pressing your back heel to ground
Hold the stretch and bend down and touch your toe
12 Standing -Hip Roll-
Rotate your waist clockwise and anticlockwise and make big circle
13 Standing Up and Down (Like English seat)
Stand on your toes
Bend
Legs apart
Hands straight
14 Standing -Side Trunk Stretch
Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand.
Keeping your hips stable, bend your torso so that the stretch is felt along your side.
Hold the stretch.
Repeat for the other side.
15 Standing -Side Lunge / Horizontal Split
1.Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand.
2.Keeping your hips stable, bend your torso so that the stretch is felt along your side.
1 Lie on your side with the lower arm extended and head resting on it. Your thighs should
be side by side.
2Contract the abdominals to stabilize the pelvis
3Bring the uppermost ankle back towards the buttocks.
4Reach back with the free hand and grab hold of your ankle (keeping the leg parallel to the ground).
5Press your hip forward and slightly extend the hip.
6Get to the point of a mild stretch and hold.
7Repeat for each leg
3. Halasan/Rolling
Lie on your back, arms alongside.
Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
Arms stay on ground as in the beginning, palms on the ground.
The posture resembles the shape of a plough.
Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids the functioning of the thyroid and thymus glands thus helping retain the individual's youthful physical characteristics for a longer period.
4 Coming up and down with straight Legs
1.sleep straight
2.Lift both legs in straight position
3. Now lift your head and tryto hold left leg with both hands
4 Go Down
5 Now lift your head and try to hold Right leg with both hands
5 Coming up and down with both bend knees ( Hugh Your Knees)
1.Sleep straight
2.Fold both knees
3 Now lift your head and try to hold both knees with both hands
4 Go Down
6 Sleep – Kiss Sky
1.sleep straight
2. both the hand should be behing head
3. lift your head and kiss sky
7 Bend elbow left right knee(Right butterfly and Left Butterfly
1.Sleep on an exercise mat and fold your right legs on the straight Left Leg so that the soles of Right Leg touches to Left Leg.
2.Make sure to keep your back absolutely straight
3.Now put both hand back of your head
4.Roll your elbow on either side
8 Turn and roll
No idea
9 Sleep and pull legs & Head
1.Lie on floor, extend arms overhead, keep legs straight
2.Reach arms and legs in opposite directions
10 Sleep , get up an d catch ankle
Raise your head and Try to catch ankle
11 Rope Climbing Using Hands Only
1.Sleep
2.Pretend their is a horizontal rope at about your middle stomach region.
3.Hold the invisible rope
4 Perform your rope climbs without using your feet. Grasp the rope firmly in both hands
with your hands level with your head. Keep your body straight and use an alternating
hand-over-hand action to pull yourself up the rope. Once you have reached the top,
lower yourself back to the ground using the same hand-over
12 Sleep – Straight leg – Try to catch Feet
Stretches shoulders, arms, hands, feet and ankles
1Lie on floor, extend arms overhead, keep legs straight
2Now Lift arms & Reach arms towards legs in same directions
3Stretch 5 sec, relax
13 Sleep – Bend Knee – Try to catch Feet
1.Be in sleeping Poistion
2.Bend Both Knees
3.Stretch both Hand backside
4.Now Lift the hand and try to catch Knees
14 Sleep – Left hand right Toe Touch Sleep
1.Be in a sleeping Poistion
2.Raise Right Leg and catch with Left Hand
3.Vice Versa
4.Now both leg up and try to catch with both hands
15 Sleeping Hip Rolls- Tummy Toning
Another simple exercise to add to your list. This will require a little bit of space to do it right, so you won’t be able to fit it into just any part of your day, but nonetheless, it is a useful exercise to do.
Hip Roll Steps:
Lie flat on your back with your knees bent and the soles of your feet flat on the floor. Also have your arms flat on the floor at your sides.
Without moving your upper body, roll your knees to the left until they touch the ground. Hold for 2 seconds.
Return to starting position and do the same movement to your right this time. Alternate sides as you go.
Do about 10-15 reps for each side.
16 Sleep - Boat Paddling
1.Sleep
2.Raise Your Leg and peddle like Boat
17 Sleep – Leg Cycle Paddling
Leg cycling. Assume the same starting position as for the exercise above, but this time, on driving the leg back, sweep it back up and behind you before pulling it back from the hip to the starting position. Try to keep the foot dorsi-flexed – ie stretched towards the leg. Perform this exercise slowly at first, gradually building up speed as you become more confident.
18 Hamstring Stretch – spine
1Lie on your back with your legs out.
2Raise the leg to be stretched with the knee slightly bent.
3Grasp the calf or thigh and gently pull the upper leg toward your body.
4Get to the point of a mild stretch and hold.
5Repeat for each leg
19 Sleep- Rocking Chair Exercise – Rocking sitips
1.Lie on floor, extend arms overhead, keep legs folded
2.Now Lift arms & Reach arms towards legs in same directions
20 Sleep - Big Circle inside / outside with right and left leg alternatively (Single leg Big Circle)
1Lie down on the floor , Sleep Straight, hold your hands below head
2Now Lift Right leg & make Big Circle Clockwise & Anticlockwise
3Now Change Leg from Right to Left
21 Sleep – Bend Knee Crunches for abdomen workouts - Kiss Sky
a.Lie down on the floor , Sleep Straight
b.Bend your knees and then hold your hands below the neck.
c.Now, while exhaling, lift the head & your chin must be in a straight direction , Kiss Sky
d.Then while inhaling, go in the downward direction.
22 sleep- Chris CRoss Cunch –Quadruped arm/leg raise
Lie face up on the floor. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.
Tuck chin and crunch upper body up and shoulders off the ground, as far as your appropriate strength level. Slowly lower to the start position.
25SIDE AB CRUNCH
Lie face up on the floor. Bend your knees, place feet flat on the ground and pointing straight ahead, place your hands behind your ears.
Tuck chin and crunch upper body diagonally reaching your left elbow toward the right knee. Crunch as far as your appropriate strength level. Slowly lower to the start position and repeat on opposite side.
26REVERSE AB CRUNCH
Lie face up on the floor or on a bench. Place your arms behind your head, or holding on to bench. Bend your knees with feet in the air at a 90 degree angle.
Draw your belly button in and lift your hips off the floor or bench and bring knees to chest. Slowly lower hips back down to the floor.
The reverse crunch is just as the name suggests – it’s an abdominal crunch, except it is the reverse of thebasic abdominal crunch. Instead of lifting your head and shoulders, you lift your legs.
Step 1: Lie on your back with your palms at your sides, facing down. Your knees are bent at about 90 degrees, but this time your feet are elevated off the floor. Your thighs should be perpendicular to the floor.
Step 2:Contract your abs and lift your hips a few inches off the floor.
Then lower back to the starting position and repeat. Or you could move on to the advanced version:
Step 1:Start out in the same reverse crunch position as before.
Step 2:Contract your abs and lift your hips off the floor, and continue curling back until your knees reach your head. Then lower back to the starting position and repeat.
