The best Exercises and Stretches for Shoulder and Neck .

A tight, sore neck and achy shoulders has become a regular occurrence for many people, especially those with desk jobs who spend most of their time on a computer. The constant strain on the neck, shoulders, upper back and lower back from sitting in the same position all day long is something that is difficult to avoid but with a little work, this strain can be minimized and kept from turning into a full blown pain in the neck.

This neck and shoulder workout routine has two separate parts to help prevent and alleviate the tension and pain caused by prolonged deskwork. The first section addresses neck and shoulder strength and endurance, as the neck is a common weak spot for most people. This section is specifically designed to build overall strength without building mass by keeping weight low and repetitions high.

Here is a short description of what each exercise is for.

#1-Prone Chin Tuck:

This strengthens the muscles through the front of the neck, building endurance as well as helping to maintain and/or improve flexibility.

#2- Supine Head Raise:

This reverse motion of the Prone Chin Tuck focuses on the primary muscle used to keep the head up, and builds strength and endurance for prolonged use.

#3-Side Head Raise:

The muscles in the sides of the neck also help to support the neck and when strengthened can help relieve the stress on the back of the neck.

#4-Back Bow:

This motion targets the lower back to help alleviate the stress associated with sitting or standing for long periods of time.

#5-Reverse Fly:

When done in high repetition and with light weight, this exercise helps to build endurance in the trapezius, rhomboids, and rear deltoids, pulling the shoulders back and up to hold the shoulders in a more natural position.

#6-Rotating Shoulder Shrug:

This trapezius exercise helps hold the shoulders up, keeping them from drooping, which is a common cause of pain and fatigue.

The second section addresses flexibility not only as a means of relieving the symptoms of tight neck and shoulder muscles, but also preventing the muscles from becoming tight in the first place (especially when done on a regular basis). Use this section on its own to get immediate relief from tight muscles or use it in conjunction with the strength component to reduce the severity of future issues or to prevent them all together.

Here is a short description of what each stretch is for.

#7-Wall Chest Stretch:

The chest muscles are generally stronger than their opposing upper back muscles, and can pull the shoulders forward, causing extra strain on the neck and back. This stretch reduces that strain by loosing the chest and allowing the shoulder to move back into a more natural position.

#8-Wall Shoulder Stretch:

The Latissimus Dorsi and other muscles that connect to the shoulder and arm can pull the shoulder down when tight and this stretch increases their flexibility, reducing the stress on the neck.

#9-Three Way Neck Stretch:

 This stretch focuses directly on the neck, targeting the front, back, and sides all at once.

#10-Cobra Stretch:

Having tight hip flexors and abdominal muscles pull the torso forward, increasing the stress on the lower and upper back, especially while standing. This stretch increases the flexibility of the hip flexors and abdominal muscles, lowering the strain on the upper and lower back.

Doing both parts of this routine four times a week for a month will quickly build endurance, strength and flexibility to alleviate chronic neck and shoulder pain. After the first month, drop down to one to two times per week to maintain your endurance and flexibility.

When first starting the strength component of this routine you may not be able to do all 14 repetitions of each exercise. If not, just do as many as you can and increase the reps as you get stronger. As 14 repetitions becomes easy for you, you can start to increase your repetitions to build even more endurance. As long as you increase repetitions and don’t add any weight to the exercises you will never have to worry about building the size of your neck. However, if you are looking to dramatically increase the strength (as well as size) of your neck, build up to 20+ repetitions on each set, then drop back to 14 repetitions (or less) and add a small amount of weight (1-2 lbs) by holding it on your head supporting it with your hands.

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Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

Meet " nochtlii"  Model from Amsterdam, Netherlands.

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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How to pack on as Much as a Pound of Muscle Each Week.

Most people are not blessed with the ability to lose weight and gain muscle very quickly. Yes, genetics plays a big part in this, but they aren’t crucial. The biggest problem is that a large number of people don’t exercise properly or pay any attention to their eating and sleeping habits. In this article we will show you 5 great tricks to help build muscle.

#1 – Eat Every 3 Hours:

Nutritionists say that if you don’t eat very often, you are actually limiting the rate at which your body builds new proteins. By eating every three hours you are maximizing this number. Just make sure you consume protein in every meal (20-25 grams).


#2 – Go Easy on the Carbs After a Workout:

Carbs are great on your rest days, as they help your body rebuild muscle faster. However, researches have found that you should go easy on the carbs after a workout, as they can slow down the rate of protein breakdown. Instead, opt for a peanut butter sandwich, a sports drink, or a banana.

#3 – Eat More Protein:

This may sound obvious, but you’ll be surprised by how many people don’t change their diet (or make an insignificant change) when they start exercising. If you’re trying to pack on muscle, you simply need to consume more protein. Try eating 1 gram of protein per pound of your body weight. Aim for the groceries that are rich in protein – cottage cheese, eggs, milk, nuts, fish and of course, meat.

#4 – Exercise Your Biggest Muscles:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

#5 – Get More Quality Sleep:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

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How to Make Workplace Exercises Part of Your Routine.

If you're doing your best to set aside time for physical activity either before work or after work, good for you — but finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 10 ways to make workplace exercises part of your routine.

#1: MAKE THE MOST OF YOUR COMMUTE:

Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

#2: LOOK FOR OPPORTUNITIES TO STAND:

You'll burn more calories standing than sitting.  Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

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 #3: TAKE FITNESS BREAKS:

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

#4: TRADE YOUR OFFICE CHAIR FOR A FITNESS BALL:

Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other workplace exercises during the day.

#5: KEEP FITNESS EQUIPMENT IN YOUR WORK AREA:

Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

#6: GET SOCIAL:

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

#7: CONDUCT MEETINGS ON THE GO:

When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

#8: PICK UP THE PACE:

If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

#9: IF YOU TRAVEL FOR WORK, PLAN AHEAD:

If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

# 10: TRY A TREADMILL DESK:

If you're ready to take workplace exercise to the next level, consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you might be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Want more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!


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The Best Fitness Male Trainer to Follow on Instagram.

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram.

 Here are one of our favorites Instagram male trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .(And no, we won’t hold it against you if you need to click through twice!).

Check out "bradleysimmonds"  FitnessModel & Personal Trainer from  London.

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Fitness: How to Start Exercising and Stick to It.

Getting and staying fit can be a challenge. For many of us, it’s hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?

#1. Follow an Effective Exercise Routine:

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
Strength training. Even 20 minutes a day twice a week will help tone the entire body.

Interval training. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout,” says Cedric Bryant, PhD, FACSM, chief science officer for ACE. “It is an extremely time-efficient and productive way to exercise.”


Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

#2. Be Consistent:

Chase Squires is the first to admit that he’s no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races.

His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.


“It all started with 20 minutes on a treadmill,” he says. “The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don’t do it consistently.

# 3. Use the Buddy System:

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. “Encourage one another. Exercise together. Use this as an opportunity to enjoy one another’s company and to strengthen the relationship.”


#4. Set Realistic Goals:

“Don’t strive for perfection or an improbable goal that can’t be met,” says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). “Focus instead on increasing healthy behaviors.”
In other words, don’t worry if you can’t run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

#5. Watch the Clock:

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you’re a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
“Working out while you have the most energy will yield the best results,” Theodosakis says.

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The Best Supplements to Improve Your Metabolism and Spur Fat Loss.

You can eat affordable portions and put in reasonable workouts at the gym, and you may shed fat while you do it.

How? It all comes down to eating the right combination of foods–foods that will shift your body out of fat-storage mode and into the fat-melting mode. Particular nutrients and vitamins can actually help flip an interior switch that signals cells during your body to burn up more calories, wasting a lot of those calories as high temperature. Without this important nutrition, the opposite happens. The body holds onto unwanted fat. Your metabolism slows as well as your weight-loss efforts become a fitness in futility.

Also, you need to know that the FDA provides cracked down on some fat loss supplements that had prescription medications in them that weren’t noted on the label. You can’t generally tell what you’re getting.
The FDA does regulate health supplements, nonetheless, it treats them like foods instead of medications. Unlike drug producers, the makers of products don’t need to show their items are secure or effective before offering them on the market.
Here are a few common ingredients within over-the-counter supplements and herbal treatments for weight loss.

10 Best Supplements for Weight Loss

#1-B12

Whether you obtain it in tablet form or seeing that a pricey injection at each day spa, don’t expect supplement B12 to improve your metabolism and spur fat loss. Your body desires B12 to nourish nerve and bloodstream cell function, as well as to produce DNA.
Your best bet so you can get the two 2.4 micrograms you will need a time? Integrate B12 right into a healthy, lean diet program. Have fortified whole-grain cereal for breakfast, a tuna sandwich or salad for lunch time, and snack on low-extra fat yogurt. If you’re a lover of beef liver or clams, those pack the most B12.

#2-Fish Oil:

Fish Oil (also known as omega 3s) has gotten a whole lot of press lately due to its benefits. Omega 3 fish essential oil may donate to healthy weight administration, by assisting in promoting the rate of metabolism of fat molecules and cholesterol, while also aiding the disease fighting capability and protecting nerve and mind cells from oxidative tension and damage.* Fish oil could also help out with joint mobility and versatility, enhancing exercise efficiency, endurance, and recovery, which might ultimately help us to attain our weight management goals.

#3-Magnesium

One major perk of the nutrient is its capability to relax muscles, maintain you relaxed, and promote peaceful sleep, which alone is a huge component of earning any diet plan work. Based on the National Institutes of Wellness, magnesium is necessary for more than 300 chemical substance reactions in your body, including keeping the center rhythm stable, regulating blood sugar, and helping lower blood circulation pressure. Some research also shows that an increased magnesium intake can decrease the risk of a colon tumor, and many studies have shown that magnesium may help treat such conditions as osteoporosis, PMS, migraines, depression, and more.
In addition to those health benefits, magnesium can also aid in weight loss and body shaping. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain), and one study from England found that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle, helping to alleviate unwanted tummy bloat. The recommended quantity of magnesium for ladies under 30 can be 310 milligrams, and 320 for ladies over 30. You’ll discover magnesium in lots of foods, including leafy vegetables, beans, and nuts. Health supplements in pill or powder type are also accessible at health food shops. Try drinking tepid to warm water with a tablespoon of magnesium powder every evening before bed: This assists you rest soundly and stay reducing bloat, discomfort and regular.

#4-Alpha Lipoic Acid (ALA)

This one includes its share of possible unwanted effects, but the potential benefits appear to outweigh them. Studies show promising outcomes in this helping with coronary disease, general inflammation of your body, migraines, dysfunction of the organs, staving off Alzheimer’s, aging worries, and erectile dysfunction.
Getting your internal organs and cardiovascular systems to operate more properly is a big boost to your bodyweight loss efforts, and any additional side benefits are simply icing on the cake. Make sure to check with your doctor before starting out on this to see if there are any contraindications you should be aware of.

#5-Vitamin D

Study after study shows that vitamin D helps to ensure body cells listen and respond to insulin, a hormone secreted by your pancreas. One of its jobs is to help glucose get into body cells, which burn glucose for energy. How well insulin pushes glucose into cells is called, “insulin sensitivity." The more sensitive your cells are to insulin, the better. The less sensitive they are to insulin, the more likely the calories you eat will end up in your fat cells.
When levels of D are low, levels of parathyroid hormone (PTH) rise. Higher than normal levels of PTH trigger a series of reactions that eventually lead to fat cells converting sugar into fat and hoarding fats instead of releasing it to end up being burned, clarifies Michael B. Zemel, Ph.D., director of the Diet Institute at the University of Tennessee in Knoxville.
Too little vitamin D may also hinder leptin, a hormone that signals the human brain to stop eating. The body doesn’t know if it is full, so you continue steadily to eat.

#6- Omega 3s:

There is insufficient evidence to tout omega-3s for weight loss, based on the Mayo Clinic. Including seafood in your healthy diet is a great part of your weight-loss technique, provided the seafood isn’t fried. Try broiling or baking it instead.

Rich in omega-3s, which might help controls blood clotting and build brain cell membranes, a 3.5-ounce serving of seafood also may dish up security to help defend against cardiovascular disease and stroke.

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