4 Ways to do Cardio

I found this article on Facebook only a few days ago and I have found it very interesting. I hope you do to!


http://theathleticbuild.com/4-ways-to-do-cardio/

Origin/Insertion of Muscles - Back - Serratus Anterior

Serratus Anterior
Origin: Anterior and superior margins of ribs 1-9
Insertion: Anterior surface of medial vertebral border of scapula
Action: Protracts shoulder, abducts and medially rotates scapula (upward)

Serratus Anterior

Serratus Anterior

Origin/Insertion Serratus Anterior

Origin/Insertion of Muscles - Back - Rhomboids (Minor/Major)

Rhomboids
Origin: Spinous processes of the lower cervical spine (Minor - C7-T1) and upper thoracic vertebrae (Major - T2-T5)
Insertion: Vertebral border of the scapula
Action: Adducts (retracts) and rotates scapula laterally (downward)

Rhomboids - Minor and Major

Spinous Processes

Vertebral (medial) border

Origin/Insertion of Muscles - Back - Levator Scapulae

Levator Scapulae
Origin: Transverse Processes of the first 4 cervical Spine (C1-C4)
Insertion: Media; border of the scapula between spine and superior angle
Action: Elevates medial border of scapula while downwardly rotating lateral angle; helps trapezius and rhomboid muscles pull scapula upward and medially; bends neck laterally



Transverse Processes C1-C4

Medial Border Scapula; Superior angle



Origin/Insertion of Muscles - Erector Spinae (Iliocostalis Group - Cervicis, Thoracis, Lumborum)

Iliocostalis Group - Cervicis, Thoracis, Lumborum
Origin: Superior borders of ribs and Iliac Crest
Insertion: Transverse processes of Cervical vertebrae and Inferior surfaces of ribs
Action: Extends vertebral column or moves laterally to that side; moves ribs

Iliac Crest

Rib Cage

Transverse Process

Origin/Insertion of Muscles - Erector Spinae (Longissimus Group - Capitis, Cervicis, Thoracis)

Longissimus Group - Capitis, Cervicis, Thoracis

Origin: Processes of the lower cervical, thoracic and upper lumber vertebrae
Insertion: Mastoid process of the temporal bone, transverse process of cervical vertebrae and inferior surface of ribs
Action: Two sides act together to extend vertebral column; either alone rotates and laterally flexes head or vertebral column to that side

Longissimus Muscle Group

Mastoid Process of Temporal bone

Transverse Processes



Post and Ante Natal Depression and Depression in General!

If you have read why a became a PT you will know that I have an interest in Pre and Post Natal exercise. If you haven't read that post then here is a brief overview. After the birth of my first daughter I discovered I had a hernia, which required surgery. I believe this was related to my pregnancy and it happened even though I didn't start back at the gym straight away or start with heavy weights. My aim is to encourage and help people to exercise during pregnancy and beyond. I believe that if I had had help from someone with knowledge of pre and post natal exercise than I may never have gotten a hernia.

After the birth of my second I took it a lot slower. Looking back, probably too slow! I went to a mum's and bub's class that was run by a physio, who taught me how to use my core again and help my pelvic floor. Best thing I ever did!

This lead me to study, so that I could be better prepared to help women through the pre and post natal period! The course I am doing at the moment will allow me teach pregnancy classes!! As part of this study I have just watched a video on Post Natal Depression. As a trainer this is something I need to be aware of and learn how to recognise the signs, so that I am in a better position to help my clients.

That leads me to this confession:
After having my 2nd baby I had a bout of post natal depression. YEP, I said it! My case was mild compared to a lot of people and with the help of my doctor, a psych and meds I was on top of it in no time!! This is not so for many mums (and even dads!). For those of you that may be suffering from depression or anxiety, what ever form you may have, it doesn't have to be PND, please know that you ARE NOT ALONE! 

There are so many resources out there that are available to you! Seek help from your GP, they have a wide variety of resources at their disposal to help you get better.

Here are some useful links:
http://www.panda.org.au/
http://www.beyondblue.org.au/
https://www.lifeline.org.au/
https://www.ruok.org.au/

These are but a few that we have in Australia. They all provide useful tools!!!

Talk to someone today and if you know someone who you think might be suffering from depression then ask RUOK?

Here is a link for some of the signs and symptoms to look out for!
http://www.beyondblue.org.au/the-facts/depression/signs-and-symptoms

Remember:

• You ARE loved
• You ARE cared for
• You ARE NOT alone

Joce