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4A - Detailed Training Program: Exercises. Routines & Best Places To Do Them

20, July, 2016
The following training exercises are designed for people with moderate to severe and stiffening of the joints. Arthritic, muscle and back problems. It's NOT for anyone with any current injury you may have.

The following exercises are done practically every minute of everyday. No matter what I'm doing or where I am, something has to be done. Every repetition and manipulation is pain and pain = progress. 

When doing these exercises, "a no pain no gain mentality is a must". Due to so many symptoms, the routines were planned around anywhere and everywhere possible - and without looking too obvious when training in public. 

These exercise routines are more detailed and beneficial for me than any offered to me by qualified (NHS) physiotherapist I saw.


The Dartboard Workout Sessions. D.W.S  I imagined a huge dart board was in front of me. The number 20 is as high as I can reach. The 11 my far left. 6 to the right, and 3, arms straight down. I would work my way round the board in a slow and controlled punching motion  working around every number. Then change the angle of rotation by hitting the doubles, trebles and then bull.

Using the same principle in circular movements. First, rotate arms around the bull area, then working around the treble spots, then the doubles. I then imagined a huge dartboard was above my head, and another to my left and right and continued these moves.

Now a huge dartboard was on the floor and I was standing on the Bulls-eye.  Keeping my left foot on the bully I would step to the 12, then step behind to the number 3 always keeping my left foot on the Bull. I would then work around the board at every angle. (Not all angles are possible),. Once around the board I then alternate my feet taking special attention to problem areas.

I'm not just fighting physical problems, I'm fighting against the natural body's aging process. That's why it's vitally important to keep fit, eat well and training regularly.

For severe problems, I found using crutches really helps when squatting, and doing arm and shoulder workouts.

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J.W.S. The Jumper Workout Sessions
http://theonlywayproductions.blogspot.co.uk/2016/07/jws-jumper-workout-sessions.htmlJ.W.S. The Jumper Workout Sessions. Using  a jumper with attached weights to the arms which I hang round the shoulders/neck  I use this to train and walk around the home with. When I take it off, it feel like I'm walking on air. I use this J.W.S method for "weight bearing training" also incorporating it with some  DWS.exercises. Walking around the home with it on really helps.Click Here for J.W.S Tutorial with images.

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Each training session will work/train/strengthen other parts of the body. Example - After the neck training sessions, my upper back will become painful. That's good pain. It's working. 
 
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NECK EXERCISES:  All these neck exercise's get faster as time goes by, and doing as many as I feel comfortable with. Warning: Over exercising and manipulating the neck and back can be dangerous if not done carefully.

Laying flat on the floor for 20 minutes each day. While in this position, doing a combination of the following. Leg raises. Leg side stretches. Leg pull-ups. Sit-ups concentrating on strengthening of the neck as-well as stomach muscles.
In the shower. I only recommend doing the ★★★Standing Tall Training.
Sitting in a chair (L shaped office or upright chair) Folding the left arm across the chest, and the other arm resting on it. Then forcing the neck backwards by pushing on the chin with the fingers and just keep pushing and forcing neck backwards.★ When watching TV,  sit or stand sideways. That way, I would have to twist my neck to watch, then alternate. ★ Using the fingers to grip the lower teeth and pull down forcing the chin to touch my chest.
Bus or Train (always standing). Neck twists. Left, right, left right.★ Looking up high out the window pretending to look at the sky or tall buildings.★ Then down at the feet always stretching until it hurts.
★Standing tall training. Arms by the side, clenching the knees together, straighten the legs. Pushing the pelvic forward, straightening and pulling up the spine while pulling the neck up and aligning it correctly. Then do the same while keeping the heels and toes of feet together. This is a must do daily workout.  ★ Twisting the head round, left and right forcefully at every angle/degree. ★ Tilting head up and down.
In bed. Left and right neck twists. ★Tilting the head forward trying to get the chin to touch the chest. ★ Sit-ups making sure my neck leaves the pillow.
In bed - on my front. With my arms under my chin to fully manipulate and force my neck and back even further. .

Top Neck Training Tips. Clasping the back of the neck with the hands, while placing the thumbs just below the lip and above the chin until the thumbs are touching. It's this position I use it to manipulate my upper back and neck by using the thumbs to lever back the head and using the fingers behind the neck to tilt head to it's correct position. ★ Using the fingers to hold onto the lower teeth to help tilt the neck to enable the chin to touch the chest.
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Some neck exercises still cause joints to click and crack. I make an extra effort to keep doing these exercises because these clicks and cracks will eventually go just like the others. Eating the correct nutrition also gave me the added confidence. During my neck training, I thought my neck was going to actually snap at times.Also, using the hands to help force the neck further helps.
 
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The shoulder joint has the most amount of movement and was hard to get the full rotation of movement in each shoulder, strengthen the muscles which eliminated the pain.   


http://theonlywayproductions.blogspot.co.uk/2016/07/my-exercise-routine-painful-progressive.html


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SHOULDER, JOINT & MUSCLE EXERCISES:

Standing. Shoulder shrugs (using dumbbells when possible) making sure to force the shoulders to their full mobility and more doing at least 500 everyday. ★ Shoulder raises up and down, then pushing shoulders forwards and backwards. ★ Pushing a broom handle above the head progressing to pushing weights that get heavier. ★ Holding an item of clothing in each arm swinging them around and around. ★The violin move.. Imagine your arm is using a fiddle to play the violin. Do this action and extend around and as far in and out as possible. Then alternate arms. ★ The hugger. Imagine hugging an invisible person until the hands overlap the shoulders. ★ Twist the left arm behind the back using the right hand to help, then alternate.
Sitting.  On the edge of a chair doing shoulder shrugs using dumbbells.
In Bed: Laying on back, placing hands on the chest doing circular motions round the tummy and chest not forgetting the DWS variations of a movement. ★ One arm raises, and pushing the arms around using the D.W.S. ★ Placing bother hands on the chest. Now grip the other hand and pull it to the right as far as possible and then alternate arms.
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UPPER ARMS MUSCLE EXERCISES:  

Standing:  Doing curls using a barbell or adapted broom handle with weights attached to it, pushing up and down in front of the head until I could extend behind my neck. ★Dumbbell curls to build and strengthen the bicep and triceps muscles, as well as strengthen the forearms and wrists. ★ Breast strokes and butterfly style moves (not in a swimming pool) and boxing motions repetitively for up-to an hour each time is good for targeting all angles. ★ Stretching arms behind the back at every angle possible and as if someone was twisting the arms behind the back. ★ Hanging from a pull-up bar fully stretching arms until it's possible to eventually pull myself up.
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Every second during training I'm always observant of having the correct posture. Remembering to always keep upright with the neck and head positioned correctly.
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CHEST & RIBCAGE EXERCISES: 

Chest expansions. Breathing in as much air as I can to expand my ribcage pulling in my tummy and hold for 10 seconds. ★ Press-ups were done initially standing against the wall which progressed to a table top, then chair, until I could do them normally on the floor.
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Doing these chest and ribcage exercises made sneezing and coughing painless.
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FOREARM & ELBOW EXERCISES:

The pain in the muscles and elbows disappeared after doing the shoulder and upper arm workouts.
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Everyone kept saying "swimming is perfect". Sure it's a fantastic way to train the muscles and joints. Walking is great too but still not enough. The muscles and joints needs weight bearing training, and more variations in range of motion and movement to fully rebuild and repair.
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HAND EXERCISES:

All of the pain went after doing my shoulder, upper arm and chest workouts. However, I always do hand clenches. ★Hand twists. ★ Opening and closing hands really fast, stretching and extended as much as possible and squeezing really tightly when clenched. These can be done anywhere.
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After eliminating most of the pains, The body was still weak. The weight bearing training was still needed everyday to strengthen the muscles, bones, joints and ligaments which will cause even more pain, but it's good pain and soon disappears... until I increase the weights to get even stronger.
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WRIST EXERCISES:

The pain my my wrists disappeared after doing the shoulder, upper arm, and press up workouts. However, the wrists did cause lots of new pain which slowly went away.
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The lumber part of the back is the main support of the body and many people will have back problems. Keep it moving and getting it stronger will be beneficial as life and time goes by.  
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LOWER & UPPER BACK EXERCISES:

Standing. Keeping legs straight. Bend forwards and backwards as far as possible trying to break through the stiff parts. ★ Squatting making sure to get lower and lower. ★ Standing with back against a wall and slide down and up keeping back and head against the wall.
Standing Tall Training. Straightening the legs. Clench the knees and buttocks while pushing the pelvis forward, straightening and pulling up the spine forcing the neck up, and aligning all body parts correctly.  Then do the same while keeping the heels and toes of feet together. ★ Bend-overs by holding onto a table for support, bending lower and lower. Then without the table when possible. Trying to touch the toes is the goal.
Bus or train. Side bends and side twists left and right. ★ Pelvis thrusts, thrusting the pelvis as far      forward thrusting  in and out Doing The Standing Tall Training Exercise.
Laying down on my front with hands under my chin and lift up my legs and neck as much as possible. Initially my head and legs could not be raised at all.
In bed on my back with my knees bent and forcing my buttocks off the bed (hold) and then down and do as many times, and as high as possible.★ Leg raises. ★ Legs side twists and leg kicks incorporating the D.W.S,

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This lower back and buttocks is such an important and complicated part of the body. It needs careful but intense workout sessions to target all joints, muscles, bones and ligaments. 


http://theonlywayproductions.blogspot.co.uk/2016/07/my-exercise-routine-painful-progressive.html

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WAIST / HIP & PELVIC EXERCISES:

Standing Twisting the body left to right. ★ Standing on one leg swinging the other leg around the body, then forward and behind the body always swinging, then alternate .★ Squatting every day getting lower and lower, then quicker.★ Left and right forward leg lunges.★ Using the DWS for side steps. ★ Jumping up and down as high as possible. Then jump forward, sideways and backwards.★ Standing twists keeping the legs straight swiveling the upper body left to right making sure the pelvis is thrust forward and buttocks are clenched..★ Standing with legs slightly apart and bent. Now swivel the hips in a circular motion. Keep doing these while lowering and bending the knees. ★ Leaning as far backwards as possible trying to arch the body as.much as possible. + Doing the Standing Tall Training used for the Lower & Upper back Exercises whenever possible. ★ The robot walk. Clenching the knees and keeping the legs straight, now walk around like this.
In Bed: Leg pull ups and down keeping the heels on the sheet.using one or two legs. Then without the heels touching the sheets. ★ Leg raises, lifting as high as possible. ★ Pull the legs up towards the chest while using the hands to get the knees to touch the chest.
On the Bus Stand tall, thrusting the pelvis forward and backwards. ★ Twisting my upper body slowly side to side trying to stretch as far as possible.
Sitting: Knee raises as well as lifting each leg and kicking feet forward and backwards in a slow and then fast motion.
Sitting - Swivel chair. Keeping feet on the floor and swivel as far possible as left and right concentrating on the hip joints
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There is no specific amount of repetitions that need to be done, except making sure I increased each workout and to incorporate the D.W.S and J.W.S systems whenever possible.
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KNEE EXERCISES 
My knees repaired themselves while I was doing all the other workouts. I never did anything specifically for them.
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When exercising, careful observation of the body is needed to establish when a muscle, joint or other part of the body needs resting, or needs to be continually trained. For me it was all trial and error.
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UPPER LEG / BONE & MUSCLE EXERCISES:
Standing. Lift up the leg and raise my knee to the left then right, then kick forward with each leg. ★ Swaying the whole body left to right while swiveling the hips round and round. ★ Doing squats as low I can, and doing as many as possible. Always increasing the weight and/or repetitions.
In bed. Leg raises. ★ Leg stretches like I was giving birth trying to stretch wider and wider keeping the heels on the bed and lowering and raising the legs.
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I always imagine that the body has been in a serious accident, and been in cast for years. Now I must cause myself pain and manipulation just like the physiotherapists would do to get everything moving again.
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Feet / Heal / Ankles Exercises: These naturally healed them self without any specific training. It was all the other workouts that have eliminated feet and ankle problems
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 Every step taken, and every repetition done, I know that all the nutritional goodness being consumed is helping with speed, strength, stamina, flexibility, and more importantly, a pain free life.
YouTube.com is a great place for videos to train too. From basic stretches for beginners to bones, joints & muscle workouts for the advanced. Whatever your needs or capabilities, YouTube will have the perfect routine, and trainer to work out with.
 
http://theonlywayproductions.blogspot.co.uk/

1. Introduction. How I Have Almost Cured My Ankylosing Spondylitis, Arthritis & Other Joint Injury's.

2. Story / History & All Symptoms. How long I have been suffering for. How it changed my life for the worse, and why I made the decision to fight back.

3. Medical Reports, and results of my X-rays, Ultra sound and MRI scans.  

4. The Beginning Of Exercise Routine - Painful, Progressive & Positive.

4A Detailed training program.. Dozens of exercise routines, thousands of repetitions for hours each day, and the best places to do them for maximum results.

5. Nutrition Information. Diet and important supplementary products I now take daily. 

6. Testimonials from medical professionals who knew how much pain and stiffness I was in.

http://theonlywayproductions.blogspot.co.uk/

Note. I am not a doctor or trainer. Always seek your own independent professional advice before starting any new training exercises...

Have YOUR say.. What's your story, problems or questions? What tips can you give?

TOWP. The Only Way Productions.

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