exercise for muscles and joints

Work Your Body For Work Your Body For HEALTH!!!HEALTH!!!

PEOPLE CONTINUE TO SEE MENTAL & PHYSICAL AS SEPARATE FUNCTIONS WHEN, IN FACT, MENTAL FUNCTIONS (E.G., MEMORY) ARE PHYSICAL, AS WELL.AMERICAN PSYCHIATRIC ASSOCIATION, 1994

Skeletal muscle (Postural Phasic) = provides movement and balance

Smooth muscles = Blood vessels. Respiratory, Gi tract autonomic control

Cardiac Muscles = heart

Smooth Muscles autonomic controlled Sympathetic (Fight/Flight) Increase or Decrease toneParasympathetic (Rest/Digest/Repair) Increase or Decrease tone

Skeletal MusclesPostural muscles = proprioception Phasic Muscles = conscious controlActin / Myosin Filaments

Movement = Postural and Phasic muscles

Balance & Strength

Postural Muscles = Proprioception 1. Dorsal columns2. Cerebellum3. Vestibular ocular syst.

Autonomic Nervous system

PNS (Rest Digest Repair) = Stimulates immune system, repairs tissueIncreases: blood supply to gut, and all repair mechanisms_____________________________

SNS (Fight or Flight) = Keeps you alive under stress

Increases: Heart rate, blood pressure, blood sugar, LDL cholesterol, stress hormones

Decreases: blood supply to the gut, immune system function

Normal vs Distortion of Posture

Osteoporosis 1992 Rome Italy meeting for definition of osteoporosis World Health Organization

how to diagnose and measure osteoporosis Doctors and researchers didn't even

have a shared view of how osteoporosis should be defined.

After 30 years old bone loss is normal so what is normal what is pathological

On a gage they just drew a line on the graph Osteopenia was invented for researchers

to use never was intended for a disease category

Osteopenia natural thinning of the bone

"MY LEG JUST SNAPPED""low impact" or "no impact" fractures occurring in women taking Fosamax long term

•feeling the bone break before they hit the floor. •“I slipped and fell, but I really felt the bone snap before I went down It was like the bone broke and that is actually what caused me to fall.“•A woman who was wading in water who was struck at thigh level by the wake of a small boat, causing the bone to snap.

FosamaxThe long-term use of osteoporosis drugs known as bisphosphonates can actually weaken bones by impairing their ability to heal, leading to fractures, according to a study ….from New York-Presbyterian Hospital/Weill Cornell Medical Center

From RXLIST.COM

The efficacy of FOSAMAX has been established in studies of two years' duration. The greatest increase in bone mineral density occurred in the first year with maintenance or smaller gains during the second year.

Efficacy of FOSAMAX beyond two years has not been studied.

Workout Order for optimal glucose

Resistance training = 1st glucose for muscle repair

Glycogen is broken to glucose. This is used to generate ATPThe muscle works and requires energy in the form of ATP

Aerobic 2nd = 30 min : wind sprints, bike increase / decrease resistance

Nutrition:

Before: small meals throughout the day (green drink before workout)

During: water / coconut water

After: plant based protein drink (NOT SOY)

Muscle Tone Increased Muscles Do NOT Move the Bones the Nerves Control the Muscles

Massage or Not Stretch or Not Why is the Muscle Tight 1. Check Posture (to know to stretch or not) 2. Review activity

Exercise the Skeletal MusclesConcentric = going towards you

Eccentric = going away from you

Standard:

3 Sets 10-20 reps

Problem = momentum is used

New Slow Heavy:

1 Set 10-15 sec concentric

10-15 sec eccentric

To fatigue

Breathing Vital

Walking / Resistance Weights

Resistance Bands

Good vs Bad Weights

Ankle weights walk straight ONLY!!!

Shoulder Joint / Ligaments

Rotator Cuff / Impingement

Chin Up

Palms forward

10 min

Bad vs Good

Form

Bouncing With or Without Trampoline

Normal C3,C4,C5 Keeps you alive

Side Neck Front View

Before After

Daily Activities and Poor PostureBeware of the COUCH MAGNET

• Office workers are at high risk for nerve compression.

• Carpal Tunnel Syndrome, Headaches, and Migraines are all Cervogenic (from the Neck!!)

• In fact, this category of afflictions is a huge burden to both businesses & individuals.

Before AfterHeadaches for 20 years Gone in 30 days

Office Survival Posture = Movement Vital

Get Moving every Hour

Drink Water

Stretch

WHAT ARE YOUR GOALS?

14% reduction in Scoliosis in 90 days in a Patient 68 Y.O. Before After

Take Action TodayA complete Health Check-up is $275.00

Summer Special $20You Receive:•Posture analysis•Consultation•Drug Search•Exam•X-rays (digital)•Report•Adjustment

Procrastination is the Thief of Health!!

www.youtube.com Johnbchiro (subject here)Reverse ArthritisEliminate High Blood PressureDiabetesReverse CancerCorrect FibromyalgiaHeadaches solutionSciatica Low back painIrritable Bowel SyndromeInfertility and dysfunctionRLS Restless leg SyndromeNeuropathy

Be part of the Health Renaissance

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Normal Neck Curve