Plyometrics | Advanced Physiotherapy Program to Enhance Strength and Power

In modern-day fitness, Plyometric training has now been incorporated into the exercise training program. Plyometric exercises are powerful aerobic exercises used to increase muscle strength and endurance, thus requiring an individual to exert their muscles to the maximum potential in short periods. Plyometric exercises help to lose fat, run faster, jump higher, hit harder, and reduce the risk of injury.  These exercises have become an important aspect of physiotherapy training regimens.  In this blog. we have discussed Plyometrics and its benefits.

 

What is Plyometrics?

Plyometrics also known as jump training, is usually geared towards highly trained athletes or people in peak physical condition, or those people who wish to improve their fitness. Frog hops, squat tuck jumps, broad jumps, star jumps, lateral hops, etc are some examples of plyometrics. Plyometrics are effective in improving vigorous movements as they take advantage of opposing muscle contractions. These contractions occur when the muscles are shortened or lengthened. Force is produced on both sides of these muscle contractions. The three major segments include:

 

Eccentric Contractions: This is when the muscles are stretched and lengthened while producing force. The stretched muscle stores potential energy in its elastic components. This is the loading or absorption phase.

Amortization Phase: This is the phase between the eccentric and concentric contractions of the muscle. Dynamic stabilization occurs as the muscle rebounds from storing the energy to releasing it.

Concentric Contractions: In this phase, the muscles are shortened while force is still produced. The stored force is released in this phase, which helps in propelling. For example during jumping movements. The landing portion of the jump causes the muscles to lengthen i.e eccentric contraction and while the jumping portion of the exercise is when the muscles are shortened, causing the concentric contraction.

 

Benefits of Plyometrics

There are multiple benefits of plyometrics including the enhanced performance of muscles, nerves, and tendons.

Quicker Nerves: Plyometrics involve different contraction forces, which result in sending messages to the brain through the neuromuscular system. As plyometrics revolves around quick and explosive movements, therefore the neuromuscular system has to work in overdrive to improve its function by enabling contraction and relaxation of the muscles quickly.

 

Stronger Tendons: Plyometrics training exercises require strong tendons because the movements are fast and powerful. By performing plyometrics an individual builds up the strength and elasticity in the tendons which might help, to avoid injuries.

 

Stronger Muscles: Due to the nature of plyometrics exercises, muscle fibers must convert strength into speed. These exercises can strengthen and increase the amount of fast-twitch muscle fibers in the muscles. The stronger and more abundant fast-twitch muscle fibers result in faster muscle contraction.

 

Improve the Performance: Plyometric exercise training can enhance physical power. These exercises increase vertical jump height and long jump distance, reduce sprint time, improve running, enhance joint position awareness and lead to better postural control.

 

Injury Reduction: Strengthened tendons cause fewer injuries. Plyometrics done in combination with dynamic stabilization exercises also reduces ligament injury risk.

 

Weight loss, Burns Calories & Reduces Fat: Plyometrics requires the body to produce a lot of force and power to propel the body weight off the ground. These movements require the muscles to consume a lot of energy leading to more calories burned in shorter periods. The high intensity of plyometric exercises enables an individual to burn more calories post-exercise as it can end up in excess post-exercise oxygen consumption up to 48 hours after plyometric training.

 

Plyometric exercises can cause stress to the tendons, and ligaments, thus it's important that an individual has the strength and fitness level necessary to do these exercises safely and effectively. While adding plyometric exercises slowly increases the duration, difficulty, and intensity of the exercises. It's important to keep the short time in between these two segments to reap the most benefits of doing plyometrics.

This article was first published at CB Physiotherapy

 

Top Active Range of Motion Exercises for Upper and Lower Body

Have you heard of someone complaining of tired legs, aching ankles or stiffness, while getting out of bed? These are all common symptoms of past injuries or aging. Decreased movement at a joint can cause many problems, ranging from functional disability to psychological fears. Active ranges of motion (AROM) exercises are done by the individual, by using their own muscle strength and power, without external help. These exercises are prescribed by a trained physiotherapist who helps to increase joint flexibility, and overall functionality. In this blog, we have mentioned the benefits of doing active range of motion exercises, and a few easy-to-do range of motion exercises are given below.

 

Benefits

There are many benefits of doing AROM exercises if the movement is decreased at a joint. Some of them are:

• Increases joint range of motion
• Increases the functionality
• Improves and maintains joint integrity
• Improves movement efficiency
• Increases  independence

 

Upper Body Exercises:

Starting position:

• Sit or stand in a comfortable position.
• Face forward. 
• Shoulders should be straight and relaxed.

 

Head forward and backward movement:

·    Gently bend the head and try to touch the chin to the chest.  Raise the chin back to the starting position. Tilt the head backward and look up towards the ceiling and return to the starting position.

 

Head side to side movement:

·    Tilt the head to the side, by bringing the ear towards the shoulder. Do not raise the shoulder towards the ear, return to the starting position.

 

Head turns:

·    Turn the head to look over at the shoulder. Tilt the chin down and try to touch the shoulder without raising the shoulder to the chin, return to the starting position.

 

Shoulder and elbow exercises:

Starting position:

• Stand or sit on a chair without the arms.
• Hold the arms straight down by the side
• Palms facing towards the body.

 

Shoulder up and down movement:

·    Raise the arm forward and then up over the head, such that the inner arm touches the ear. Bring the arm down to the side. Bring it back as far as possible behind the body, return to the starting position.

 

Shoulder side to side movement:

·    Raise the arm by the side and then up over the head as far as possible. Return the arm to the side. Bring the arm across the front of the body and reach for the opposite shoulder, return to the starting position.

 

Shoulder rotation:

·    Raise both shoulders up toward the ears. Bring them back to the starting position, and relax the shoulders. Pull the shoulders back. And relax them again. Roll the shoulders in a smooth circular motion and then repeat the same in the opposite direction.

 

Elbow bends:

·    With the palm facing forward, bend the elbow. Try to touch the shoulder with the fingertips and return to the starting position.

 

Arm and wrist exercises:

Starting position:

• Sit down.
• Bend the elbow and rest the forearm on a flat surface, such as a table. Make sure the wrist hangs loosely over the side.

 

Wrist bends:

·    Bend the hand back towards the wrist, so that the fingers point toward the ceiling. Then bend the hand down with fingers pointing towards the floor.

 

Wrist rotation:

·    Move the hand from side to side. Then roll the hand in a circular motion in one direction and repeat the same in the other direction.

 

Palm up and down movement:

·    Stay in the same position, but tuck the bent elbow against the side. Face your palm down. Turn the palm so that it faces up towards the ceiling. Then turn the palm so that it faces down.

 

Hand and finger exercises:

Starting position:

• Sit or stand.
• Place the hand out in front.

 

Finger bends:

·    Make a tight fist, open and relax the hand.

 

Finger spreads:

·    Open the hand and stretch the fingers as far apart as possible, bringing them together again.

 

Finger-to-thumb movement:

·    Touch each fingertip to the pad of the thumb, one at a time.

 

Thumb-to-palm movement:

·    Move the thumb and rest it across the palm. Move it out and repeat again.

 

Lower Body Exercises

Hip and knee exercises:

Starting position

·    Lie on the bed with legs extended.

 

Hip and knee bends:

·    Slowly bend the knee up as close to the chest as possible. Straighten the leg and return  to the starting position

 

 Leg lifts:

·     Raise the leg to 300. And hold it in the same position for a few seconds and then return to the bed.

 

Leg side to side movement:

·    Flex the foot with toes pointing up towards the ceiling. Move the leg out to the side as far as possible and return to the starting position.

 

Leg in and out movement:

·    Put the leg extended on the bed. Bring the leg towards the middle, so that the big toe touches the bed. Then roll the leg out and try to make the smallest toe touch the bed.

 

Knee in and out movement:

·    Lie on the back of the bed. Bend the knee so that the bottom of the foot is flat on the bed. Slide the heel towards the buttocks and then return to the starting position.

 

Ankle and foot exercises:

Starting position:

·    Sit in a chair, place your feet on the floor.

 

Ankle bends:

·    Keep the toes on the floor and raise the heel as high as you can. Lower the heel and keep it on the floor and raise the toes as high as you can.

 

Ankle rotation:

·    Raise the foot slightly off the floor. Move the ankle in a circular motion then repeat the same in the other direction.

 

Toe bends:

·    Curl the toes down toward the bottom of the foot. Straighten them. Curl them up toward the ceiling. Then straighten them again.

 

Toe spreads:

·    Spread the toes apart. Bring them together again.

 

Avoid fast or jerky movements, the movements should be smooth and gentle. In case of pain or discomfort while doing the exercises, consult your physiotherapist.

Sedentary Lifestyle: Health Risks & How to Avoid them.

Sedentary Lifestyle: Health Risks & How to Avoid them.

 Most of us are not aware of how dangerous our life can be in the long term with the limited amount of motion or activity. Sitting at the office in front of a desk for long hours, while reaching home taking a rest, and relaxing on a couch might be our routine. Upon doing this what we are missing is, we are not exercising our body, which is actually killing us. Not only office going people have such a bad lifestyle, but also sedentary people who sit or lie down for long periods.  

What is a sedentary lifestyle and how does sitting kill us?

Sedentary means sitting or not physically active. Researches have shown that people with a sedentary lifestyle are more likely to suffer from health problems like

·        Insomnia

·        Muscle shrinkage

·        Obesity

·        Anxiety

·        High blood pressure

·        Cardiovascular disease

·        Diabetes

·        Various Cancers

·        Negative effects on mental health

·        Depression

·         Memory loss

How can we incorporate activity into our daily routine even when we have a busy schedule?

·        Take a morning walk before going to the office.

·        Take a walk during break time.

·        Spend more time doing household chores.

·        Engage yourself in gardening.

·        Use stairs instead of elevators.

·        Do simple exercises while watching  TV.

·        Do activities like jogging, cycling, swimming.

·        Small workouts in leisure time.

·        Add 15 - 30 minute walk in your daily routine.

How does exercise affect our body?

Regular physical activity changes your body's physic, muscle, mind, and heart. Exercising means taking a magical pill for your brain. It actually changes the brain's anatomy, physiology, and function. It increases the blood supply through your body system, thus increasing the blood circulation, which results in the delivery of more oxygen and nutrients to the muscles, strengthening them and making the heartbeat stronger, and hard breathing makes the lungs stronger. It also decreases the risk of heart and lung diseases. Sitting whole day builds up proteins called troponins in the body, which are actually released by the heart muscles. Researches show that most people who have a sedentary lifestyle are likely to die of heart attacks.

Exercise has brain-changing effects:

·        It helps in reducing the effects of diabetes, asthma, Alzheimer's disease, Parkinson's disease, Depression, and Dementia.

·        Reduces risk of cancer

·        No of brain cells increases, thus increasing the size of the brain.

·        Levels of neurotransmitters like dopamine, serotonin elevate the mood right after the exercise or work out.

·        Lowers blood pressure

·        Increases bone density.

·        Strengthens bones and muscles.

·        Improves joint mobility.

·        Reduces body fat.

·        Boosts immune system.

·        Detoxifies the body.

·        The ability to shift and focus attention level increases, which can last for two hours.

·        Long term memory increases.

·        One becomes fast and catchy.

·        Sense of well being.

·        Energy levels increase.

·        Improves  complexion

·        More motivated, confident, and greater control over your life.

·        Less depressed.

·        Improves sleep quality.

·        Life expectancy increases.

 While exercising or stretching definitely helps, physiotherapy also provides a wide variety of activities, actions, and techniques that can help the body to maintain muscle strength, cardiopulmonary fitness, and mobility, thus delaying the various health risks caused by a sedentary lifestyle.