Category: Workouts

Be a HUMAN POGO STICK!

(Best to hold chair or table for stability.)

For exercises scroll down to:

1. Sitting Knee Pillow Squeezes With Hands Behind Back

2. Static Ankle Squeezes

3. Wall Towels

https://breakingmuscle.com/heal-your-tmj-disorder-with-3-simple-posture-exercises/

0:00 Intro

0:48 Quadratus Lumborum (QL)

THE LIFT/LOWER DANGLING FOOT:
* place non-pain side foot on top of step, let other leg dangle.
* keep body & back straight
* drive dangling hip up as high as possible & hold 5 seconds
* slowly lower same foot down w/o touching floor & hold 5 seconds
* do 5 to 10 reps (or more)
* (repeat on other side to keep body in balance)

THE BALLERINA:
* hold on to wall for support
* cross pain-side foot in front, to the outside of other foot
* have non-pain side hand on hip as you reach pain-side arm overhead
* lean/tilt body away from pain-side
* (may gently press non-pain side hip into the stretch)
* hold 20 to 30 seconds w/ slow breathing
* return to relaxed position
* do 3 reps

4:25 Glutes

THE BUTT WALK:
* sit on floor, hips shoulder width apart, knees straight
* press hands together, prayer position, in front to keep your back straight
* pick up one butt-cheek as high as possible, then drive it forward
* repeat on other side
* do 10 reps on both sides
* then do entirely in reverse

5:50 Hip Flexors

THE KNEE TO SHOULDER PRESS:
* lie on back, knees bent, feet flat on floor
* raise your bent pain-side leg to 90° tabletop position
* with hands on knee, gently resist as you press knee toward chest
* hold for 5 to 10 seconds, relax, repeat for 5 reps – pressing a bit harder each time
* (repeat on other side to keep body in balance)

THE BRIDGE, raise/lower:
* lying on back, brace core & glute muscles
* bend both knees, feet flat on floor  
* drive heals into floor, raising hips up to straighten your back
* hold 5 seconds, relax, repeat a few times up/down to warm-up

THE BRIDGE MARCH:
* now raise again to bridge position & hold as you
* lift one leg (w/ 90° bend) & drive knee toward shoulder, holding 3 to 5 seconds
* slowly alternate left leg, right leg, left leg, right leg (march)
* repeat 5 to 10 times (alternating  sides), then relax

9:17 Erector Spinae

THE STIFF BACK LEG LIFT:
* start on all fours
* slowly slide pain-side leg back to straighten it, pointing toe
* when you feel the stretch in the back, slowly raise your straight leg
* hold 5 seconds, then relax
* repeat on opposite side
* do about 10 reps on both sides

*******

[Advice from Editor: Add hot bathes & walk, walk, walk! 👍]

To get the most out of your physical fitness routine, combine aerobic and muscle-strengthening exercises. Here’s how:

Aerobic/Cardio – 3-5 times per week

Why cardio?

Cardio makes you breathe harder and causes your heart to beat faster.  It’s a great workout for your heart’s health.

Moderate-intensity activities: Do at least 2 ½ hours a week or five, 30-minute sessions. Activities to try include:

·       Walking fast

·       Dancing

·       Playing doubles tennis

·       Raking leaves

Vigorous-intensity activities: Do at least one hour and 15 minutes per week or three, 25-minute sessions. Activities to try include:

·       Jogging

·       Riding a bike on hills

·       Jumping rope

·       Swimming laps

Weight Training – 2 or more times per week

Why weight train?

Weight-bearing activities work your muscles against resistance or weight to strengthen your muscles, joints and even your bones. Do these exercises two or more times a week. You can gradually add weight as your fitness improves.

Don’t forget to target all major muscle groups. Activities to try include:

· Legs • squats • deadlifts • lunges • calf raises

· Hips • sidekicks • bridge with leg extensions • lunges

· Back • reverse crunch • superman • bent-over rows

· Stomach • crunches • planks

· Chest • chest press • fly • push-ups

· Shoulders • overhead press • front and lateral raises

· Arms • bicep curls • rows • push-ups

Remember: Maintaining proper form is key to effectiveness and injury prevention.