Sport Massage Therapy

Introduction - What is sports massage therapy?

Sport’s massage therapy is designed to help alleviate the stress and tension which builds up in the body’s soft tissues during exercise. When minor injuries occur, due to overexertion, massage can help heal the soft tissue and stop unwanted pains and strains getting in the way of performance. A skilled therapist will combine stretching, compression, friction, toning and trigger point response techniques to help their client achieve optimum performance and limit post event injuries. Athletes

benefit from maintenance massage, event massage and rehabilitation.

Who is this course aimed at?

Sports therapy is fast emerging as a graduate profession and from July 2016, only graduates from an accredited university will qualify for membership to The Society of Sports Therapists. Many courses will require you to have a level 3 in massage although some places offer 15 day courses for beginners who have no massage qualifications.   Many students signing up for this diploma will have a background as an athlete or professional sport, however this is not necessary. Experience in coaching or fitness training is highly recommended as it provides therapists with an insight into sporting disciplines. Personal qualities such as the ability to motivate and having a positive attitude are also important.

Diploma in Sport Massage Therapy -Course Content

The course content will include:-

Clinical Issues- Safe treatment

Sports Massage Regulation

Professionalism and Ethics

Professional Development and Communication skills

Anatomy and physiology of the major body systems

In depth knowledge of the musculoskeletal system

Sports Massage Techniques

Neuromuscular Techniques- trigger points, muscle energy and positional release techniques

Client Assessment

Soft tissue damage and repair injury occurrence and treatment

Post care advice supporting clients return to function

What kind of Sports Massage Therapy Courses are available?

15 day beginners course for those who have no existing massage qualifications.

10 day courses for people with massage experience, typically running over 5 weekends.

What happens after I graduate the course?

Once you have graduated from the course you will be able to practice as a sport massage therapist. This could be as a standalone career or used as part of a personal trainers service.

Healthy Triathlon

Training to run for a sprint triathlon is very different from preparing for other running

 races. Your body will already be tired from the swim and cycle so the run tends to be the most challenging segment of the event. So how exactly should your train for a sprint triathlon? What is the best way to achieve optimum performance? Below is a short guide on how to do just that.

As with any running race the best way to train for a sprint triathlon is to gradually increase distances over a period of time. Your level of fitness at the start of the training will set your initial distance.

Training for a sprint triathlon usually takes between eight to nine weeks. Remember that you are training to swim, cycle and run so adequate training in each discipline is necessary. Train six days a week, two for swim, two for cycling and finally two for running. Take the last day for a well earned rest.

The running training timetable should include maintenance runs once a week. Those with a lower level of fitness should aim to run between 1-2 miles without becoming over exhausted. This should equate to about 15 minutes running time. Over the training period the length of the run and time should be gradually increased.

A second longer run should be added to the training timetable, also once a week. This should start off with a 20 minute run at an easy pace. Each week this should be increased by five minutes until you are easily managing 35 minutes in which your are covering approximately 3 miles. To conserve energy your running time should be cut back to 15 minutes approximately two weeks before your sprint triathlon event.

A successful competitor will also add a bike workout into therefore run training. The change between biking to running effects performance and so it is important to adequately prepare. Add the bike work out on the longer runs in training week 6. Take a ten minute moderate cycle which will help the body get used to the transition.

When your training is complete and the day for your sprint triathlon arrives, bear in mind the following few tips to shave just a few more minutes off your final run time.

Running Shoes- High performance running shoes can weigh as little as 250 grams which will ensure a lighter load, as well as providing effective cushioning and support. Also consider racing without socks as this will shave time off your transition period. Use talc to reduce fiction.

Mental Preparation - Be prepared mentally. Even the most well trained athletes feel the pain when it comes to the run. Split the run into sections. The first kilometre should just be about getting through the transition period. Secondly you should hit your predefined pace and for the last kilometre focus on using any energy reserves to hit the finish line hard.

5 Simple Stretches You Can Do At Your Desk

Do you work long hours in the office, and sometimes feel a bit stiff in certain areas of your body? It can be difficult to sit in one position for countless hours without getting uncomfortable after a while. But what choice do you have, the work has to be done, right? To decrease the negative effects of sitting at your desk for many hours what you can do is some simple stretches. Here are 5 that can get you going:

1. Seated Pigeon Pose

Those who develop tight hips can benefit from the seated pigeon pose, which as the picture above shows requires you to sit at the edge of your seat. Cross one leg over the other so that one ankle is placed on the other leg’s knee. Then lean forward until you feel you are stretching your body.

The great thing about the seated pigeon pose is that it can be done at your desk, and it’s very easy to do. You will never hurt yourself whilst performing this stretch simply because it’s of a mild nature.

2. Seated Hamstring Stretch

You can stretch your hamstring whilst sitting at your desk, and this is especially ideal if your office design is rather cramped. This stretch is very easy to do, and you can stretch both hamstrings at once – quite handy when you don’t have a lot of time for stretches.

Firstly, make sure you turn the chair away from your desk so that you have a bit of leg room. Then both legs must be straight and stretched by placing the heels on the floor. Now place your hands on top of your thighs and lean forward. The more you lean, the more you will stretch – so be careful not to lean too far forward as this could put too much strain on your hamstrings.

3. Shoulder Shrugs

One of those office tips that everyone should follow is to do shoulder shrugs throughout the day. It’s an exercise that takes a few moments to do, and can relieve a lot of tension in the shoulder area. Those that work in an office all day long will find that as they perform writing task on the computer their shoulder will stiffen up as tension builds up.

To perform the shoulder shrug you need to lift the shoulders upwards in the direction of your ears. Then squeeze them tightly, but not too tight because you don’t want to strain them. After a few moments move the shoulders back down to resting position and repeat up to 8 or 10 times.

4. Upper Back Stretch

When you have a bad back being productive in an office lease can be almost impossible, because all you really want to do is lie down in order to remove the pain. To keep your back healthy you could do upper back stretches throughout the day. To do this stretch put your arms out in front of you, and arch your back whilst tightening your abs as shown in the picture above.

5. Spinal Twist

The spinal twist can relive tension build up that has occurred in your lower back. To perform this stretching exercise begin by being in a normal seated position with feet flat on the ground. Then twist your torso to either side, and also move both hands in that direction in order to deepen the stretch.

Is Corn a vegetable?

 Is Corn a vegetable?
NO, corn is not a vegetable it is a grain.

It's most certainly not. We are puzzled concerning when corn entered the American dietary vocabulary as a veggie, on the grounds that it's a grain – and a truly undesirable grain at that. Corn is the most sugary, bland, unfilled grain there is. You're in an ideal situation with white rice – genuinely. (Not that we suggest eating a great deal of white rice, in light of the fact that cocoa rice is higher in fiber and protein.)

Actually, we despise corn. That is most likely not going to hurt anybody. Be that as it may, corn ought not make up the veggie area of your feast plate, on the grounds that it's a high-glycemic sugar fest. In total: corn is not a vegetable, and it's a useless grain.

BAD EFFECTS 

Here are some bad effects of corn as well.

ALLERGIC REACTIONS:

Consuming corn can lead to allergies and symptoms like rashes on the skin, swelling of mucous membrane and vomiting.

NOT GOOD FOR DIABETES:

It increases the blood sugar level in the body.

INDIGESTION AND STOMACH UPSET:

Corn is a good source of fiber and other vital nutrients, which helps in flushing out bad toxins from the body. But an overdose of these fibers can be bad for your stomach.

DIARRHEA:

Corn should not be consumed raw as it can result in diarrhea.

OSTEOPOROSIS:

People who depend on corn diet can suffer from osteoporosis as corn contains very less amount of calcium

INCREASES WEIGHT:

Corn contains a heavy dose of sugar and carbohydrate. Overzealous eating of corn can surely lead to weight gain.

LETHARGY:

Corn contains an ample amount of starch. Starch can cause drowsiness and lead to lethargy.

BENEFITS:

Corn, being a rich wellspring of folate, is found to useful for the arrangement of new cells. Folate is additionally useful in forestalling conception imperfections, colon growth and heart maladies. Thiamine in corn is useful for sugar digestion system, vitality creation and subjective capacities. Fiber substance decreases cholesterol, stoppage and the danger of colon malignancy. Corn contains a carotenoid called beta-cryptoxanthin, which is useful for the lungs' soundness furthermore anticipates lung malignancy. Corn can advance cardiovascular wellbeing, if expended in moderate amounts, consistently. It is likewise useful for individuals with renal issues.

ALEXANDRIA GENESIS

Alexandria genesis means violet (genetic mutation)

When somebody is conceived with Alexandria genesis, their eyes are blue or dim at birth .after six months ,the eyes start to change their unique shading to purple and this procedure goes on for six months .during puberty ,the shading develops to dull purple , a profound purple ,a regal purple, or a violet blue shading and remains that way.it does not influence persons eyesight .those who have this transformation will never develop any facial body hair.

MUTATION AND PERFECT HUMAN BEING:

It is a Mutation which transforms individuals into "Perfect Human Being," a condition obviously checked by purple eyes, amazingly reasonable skin (that does not get sunburned), dim cocoa scalp hair (but rather no body hair), the absence of a menstrual cycle (which does not influence the capacity to hold up under youngsters), strong immune system, proportional bodies that never put on weight (yet expel "almost no”) waste"), the uncanny capacity to dependably look five to ten years more youthful than one's actual age, and a lifespan of around 150 years.

ALEXANDRIA GENESIS A MYTH:
2000B.C writer Aubernon was composing a Daria fan fiction and thought it would be a good time for some of her to have a distinctive nature hereditary transformation she named such mutation as Alexandria's Genesis. Such qualities of this change we have effectively recorded above (violet eyes, no skin hair, absent feminine cycle yet still fruitful, long lifespan, elevated capacity to burn calories), and when Aubernon published it on the web, they web assumed control and it extends like fierce blaze. From that point forward Aubernon has clarified and dispersed the traditional story on her.
COULD ALEXANDER GENESIS OCCUR:
There is insufficient experimental confirmation to bolster the traditional story. Purple eyes would be actually conceivable through serious absence of iris color, however any eyes that show  this transformation would be to a great degree delicate to daylight, which is not familiar with the theology of the original myth. An absence of skin hair can likewise be conceivable, however not as specific as for Alexandria's Genesis. A disease namely Androgen Insensitivity Syndrome can bring about an absence of skin hair, yet it just happens to ladies, and since ladies influenced with this disorder have no uterus, such females are barren. The two different parts of this disease are- long lifespan and elevated capacity to burn calories. -

Healthy Yoga movements

The importance of maintaining good foot health is often overlooked. We generally take our feet for granted until we experience some kind of mobility problem. However, improving foot movement requires little effort. Understanding the importance of keeping feet flexible will enable you to overcome any problems that may arise over time.

Common Foot Problems

There are many common foot problems that become uncomfortable and may hinder movement and flexibility in some way. These include flat feet, bunions and hammertoes. Shoes which offer inadequate support, and lack of muscle tone in our feet, also contribute to the health of our tools of mobility. Acknowledging that there are preventative measures you can take to improve mobility therefore, will help you maintain good foot health.

Foot Anatomy

A foot contains 26 bones, 33 muscles, 31 joints and more than 100 ligaments. There are two different kinds of muscles – short intrinsic muscles that run between the bones of the feet, and extrinsic ones that extend from the leg to the feet and control all movement. Keeping all this working in tip-top condition therefore requires a bit of effort.

Foot Movement

Our feet have a number of key movements. Dorsiflexion draws the toes up towards the knee, whilst Plantar Flexion pulls them back down and points the toes. There is also Inversion Adduction – turning in of the foot – and Eversion Adduction – which turns the foot outwards. Together all these movements provide us with a good range of flexibility.So that we can move comfortably proper alignment of the feet is necessary. This means we must be able to equally distribute weight between our feet, lift the arches and ground the four corners of our feet – the big toe and baby toe, and the inner and outer heel.
Practicing yoga poses increases flexibility and improves muscle tone in the feet. It also stretches the foot muscles and connective tissues. Maintaining good muscle tone is important if you want to maintain good foot health, so therefore by ensuring our feet are properly aligned we begin to improve our movements.

Yoga Poses

Any pose that strengthens the muscles in the leg and feet will also improve circulation and stability and help reduce leg cramps and swelling to the ankles. Following a few simple yoga poses, on a daily basis, is a good way to start improving the health of your feet.The Baddha Konasana pose presses the four corners of the feet together, whilst drawing the toes away from each other. This yoga pose activates the arches of the feet and strengthens the muscles.
Squatting, whilst stretching the toes, provides an intense stretch for the bottom of the feet. To do this you simply kneel with your toes tucked under behind you.
The yoga pose Viparita Karani restores energy to your legs, as you place them up against a wall. Doing this enables blood and lymph fluid to flow back towards your body.
Combining these movements with a variety of standing poses – which distribute weight and create proper foot alignment – and feet stretchers and strengtheners will all enable you to improve the health and condition of your feet.