Archive for category: NEWS

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Cycling as a daily healthy exercise method, not only can effectively help us to burn fat in the summer also can be along the way to enjoy the scenery of nature or the city. All we need is a bike and a backpack, and we can go on a beautiful journey with a light load.

Riding can help improve memory, long-term persistence of riding, but also can enhance the cardiopulmonary vascular function, enhance the body’s metabolism and immune ability, play a role in fitness and health care. Whether it is normal walking or sports fitness, can not do without the help of the knee joint. But in our daily fitness and sports, the knee joint will inevitably be damaged and worn. How to minimize this damage and how to avoid the potential risks of knee joints in sports is what we are going to explore today.

01How to protect your knees while riding

1. Good riding method

For people who ride, a good posture can greatly prevent us from being injured in the ride, not only can reduce the pressure on the knee joints, but also can be able to drive us to burn fat more effectively. The first thing is to adjust a good standard seat, the height can not be too high or too low, the best is to be able to level with the hip joints, if too low will lead to excessive knee bending in the riding process, resulting in increased pressure on the knee.

Next is to an even speed, because long time riding is very wear and tear of the knee, if in the process of riding has been maintained at high speed, which will be more pressure on the knee. So we try to keep an even speed during the ride, and also try to find some smooth roads that don’t have too much climbing.

2. Adequate riding preparation

Not only do we need a good riding method, adequate riding preparation is also an important measure to protect our knee joints. For cycling er, you can prepare a pair of suitable riding knee pads, which can not only prevent the knee injury due to accidental fall in the process of riding, but also can keep the knee warm, in order to prevent the knee from being cold due to the cold wind invasion in the process of a long time riding.

Secondly, adequate preparation for exercise is also necessary, before riding we can have a proper activity, stretch out the joints and muscles, can be better prevented, and get hurt during the ride.

02Knee Care Tips

After talking about the importance of knees and some ways to protect them, we can also learn how to take care of them. First of all, we should avoid excessive pressure on the knees in our daily life to avoid damage. Therefore, we should avoid overly strenuous running and jumping during sports, or sports that are beyond the body’s ability to withstand the pressure, as well as climbing for a long time, all of which will bring great pressure to the knees.

We can also go to exercise the muscles of our thighs and calves to increase the stability of the knee joint by exercising the muscles. You can also supplement more calcium-rich ingredients in your daily life to increase the calcium element in your body and achieve the purpose of maintenance.

Well, for the knee joint we talked about the importance of the knee joint and how to go about protecting the knee, such as if you are a keen cycling sportser, then make sure you read this article carefully and thoughtfully and learn how to protect your knees for better sports!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For a sister who is pregnant for the first time, everything is strange and new. There is fear and nervousness about labor, but more than anything else, there is the surprise of being a first-time mother and the love of the child to come. As the joy of the baby’s arrival ended, I realized that my body hurt everywhere. Especially if you’ve had a perineal circumcision, you’ll have pain and swelling until the wound heals. Today, we will talk about perineal circumcision.

01What are the circumstances under which a side cut may be

Not every pregnant woman will undergo perineal circumcision. Doctors will choose circumcision only when the following situations occur.

 

1, maternal factors: some diseases such as maternal heart disease, high blood pressure, etc.; labor is too long, when the physical strength is insufficient.

 

2、Fetal factors: fetal distress syndrome, preterm birth or overweight macrosomia (≥4000g), natural delivery can not be successfully out of the birth canal before the possibility of lateral incision to assist the fetus out.

3. Anatomy of the perineum: If the perineum is not flexible enough to hold the baby, or if there is localized edema or severe inflammation, then a lateral incision is needed.

 

4、When forceps are needed to assist labor: if forceps are needed to assist labor in a natural delivery, lateral incision will be needed to facilitate the operation of forceps.

02How side cuts are performed

The midwife evaluates the condition of the mother and the fetus, and when it turns out that a lateral incision is necessary, she informs the mother of the need for a lateral incision and begins to prepare for the incision.

 

Anesthesia will be given to the mother before the lateral incision is performed. The anesthesia, combined with the contractions, greatly reduces the pain associated with the lateral incision. Therefore, the mother should not be overly nervous when the midwife performs the lateral incision.

 

According to the requirements of the delivery, the mother needs to be in an upright position, avoiding twisting from side to side, so that the midwife can choose and position the angle of the lateral incision. The procedure is quick and can be completed in a few seconds.

Once the labor is complete, the side incision will be closed. Normally, it takes about 20 minutes to close the incision and the mother only needs to be comfortable with the closure.

 

The incision is 4 to 5 centimeters in length and is closed gradually in layers. How well the side incision is sutured is directly related to the ability to control bowel movements and sexual satisfaction after delivery. If the mother responds that the wound is painful during the suturing process, the midwife will add an appropriate amount of anesthetic according to the situation.

03What to do to reduce the probability of side cuts

As mentioned earlier side cuts are not performed in every labor. We can pay attention to the following points during pregnancy, which can effectively reduce the probability of side cut.

 

1、Control weight

Reasonable weight gain can make the baby develop healthily and will not turn into a huge baby, so that the baby is more conducive to natural delivery, which can reduce the occurrence of head circumference is too large and need to be cut sideways.

Methods: It is recommended to eat small meals during pregnancy, and the weekly weight gain should not exceed 0.5 kg. Specific weight control varies from person to person, and you can consult your obstetrician for details.

 

2, appropriate aerobic exercise

Choose the aerobic exercise that suits you to consume excess calories and control your weight, and at the same time, you can also achieve the purpose of exercising the pelvic floor muscles.

 

Methods: During pregnancy, choose to walk briskly, with the intensity of a slight sweat. Do this twice a day for 30 minutes each time. You can also adjust the length of the exercise according to your personal strength.

3、Kegel exercise

The gradually growing uterus during pregnancy increases the pressure on the pelvic floor muscle groups. Contraction exercises help to improve the elasticity and extensibility of the local muscles. During natural childbirth, the exercised pelvic floor muscles can better release a larger space for the fetus to be produced, reducing the possibility of lateral incision.

 

Methods: Imagine holding your urine, do it 5-10 times continuously and quickly, then keep it tightened for 10 seconds, relax, and then do it again for the next 10 seconds. Do 10 sets a day and be careful not to hold your breath during the exercise.

 

Lateral perineal incision was very common in the past and is not an operation that can jeopardize the life of the mother or the baby, so there is no need to be too afraid. Just pay more attention to the above points during pregnancy, so that the baby develops healthily, and naturally there will be no need for a lateral incision during labor~.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For contemporary women, 24H a day, basically 8H is spent in the office, and does not include the time to stay up late to work overtime. Irregular work and rest, untimely diet and so on have become commonplace. Under the double pressure of life and work, women’s physiology and psychology are prone to problems, which makes it more and more difficult to prepare for pregnancy.

01Factors affecting pregnancy preparation in the office

1. Office environment: in the office, the computer we use every day has a certain amount of radiation; the static electricity of the printer will produce a stench in the air to make people dizzy; the bacteria on the phone saliva and so on is one of the main ways to spread the virus; long-term air conditioning in a confined space will feel a headache. Various factors combine to affect the office women’s preparation for pregnancy.

 

2. Sedentary: for office women, the most common posture is “sitting” every day, sitting to do information, sitting to calculate the check, sitting to deal with matters. Prolonged sitting will make people feel back pain, and will not be action leads to blood circulation, but also cause gynecological diseases.

 

3. Work pressure: there are always some troubles at work that affect women’s emotions, high mental tension, invisible work pressure will make women feel anxious, which can lead to endocrine disorders, menstrual disorders and other phenomena.

02Office Exercise Tips for Pregnancy Preparation

Work also needs a combination of labor and leisure, appropriate relaxation exercises can help prepare for pregnancy, but also a good way to improve work efficiency. And due to the limitations of the office location, equipment, time, etc., the exercise we do is also subject to certain limitations, then, in the office to do what exercise can be better to prepare for pregnancy?

 

1. Rope skipping

Rope skipping as an all-round sport, in helping to enhance the physical fitness of women at the same time, can promote the improvement of cardiorespiratory function, improve metabolism, promote blood flow, is conducive to the development of women’s ovaries better quality eggs. Jumping rope has more benefits for pregnancy preparation and also helps to reduce the difficulty of labor and delivery after pregnancy. Because rope skipping may affect colleagues, you can switch to cordless rope skipping, the same effect oh.

Action Points: Wear comfortable clothes and sports shoes; when jumping rope, the body is upright, eyes looking ahead, breathing rhythmically, the body should be relaxed; the height of the jump should not be too high, generally 3~5cm is appropriate, slightly bending the knees to buffer when landing; use the wrist to shake the rope, rather than the whole arm.

 

Duration and frequency: 200~500 rope skipping per day, depending on the individual’s physical condition. If you do not usually exercise women can also be gradual, you can jump 100 after a break and then continue, not excessive exercise!

 

2. Yoga

Because of the limitations of the office space, it is more difficult to carry out large-scale exercise, and part of the yoga movement is both simple and convenient, in their own seats can be exercised, such as the goddess style, phantom chair style, crescent moon style and other actions. Practicing yoga can stretch the whole body, relieve shoulder and neck pain while eliminating swelling in the lower limbs, stabilize the pelvis, and allow pregnant women to gradually master breathing techniques in preparation for childbirth.

Action points: novice yoga practice in the best in the guidance of a professional teacher, to avoid muscle strain caused by the action is not in place. The choice of action should be from easy to difficult, can also rely on certain aids to help the movement.

Duration and Frequency: 10~30 minutes, 5~7 times a week.

 

In addition to this, indoor walking between jobs, walking during lunch breaks, climbing stairs instead of elevators, etc., can add luster to office women’s preparation for pregnancy over time.

 

Precautions: 1. should not jump rope during menstruation, will lead to the shedding of the uterine lining, causing menstrual cramps and other discomforts; 2. after the exercise need to replenish water in a timely manner; 3. too much is not too late, according to their own physical condition, according to their own strength.

 

Sedentary office women to prepare for pregnancy, in addition to maintaining a good state of mind, relaxation, but also after work, lunch breaks, appropriate exercise to stretch the limbs, in the body while preparing for pregnancy to be well-prepared. Let the office is no longer dull, in the movement to make preparation for pregnancy become easy and enjoyable.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many expectant mothers may have felt a sharp pain or tingling sensation on one or both sides of their lower abdomen and groin area during pregnancy. This is called round ligament pain, and it is one of the most common types of pain in pregnancy, often occurring in the middle of the pregnancy.

01Causes of pain in the round ligaments of the uterus

During pregnancy, several thick ligaments surround and support the growing uterus, one of which is the round uterine ligament, the ligament that connects the front of the uterus to the groin. As the fetus and uterus grow, the round ligament of the uterus stretches, which can make it more prone to tightening, and sudden movement can cause the ligament to tighten quickly, resulting in a tingling sensation. Symptoms of round ligament of the uterus pain include sudden, sharp cramps in the abdomen. Occurring in one or both locations on the lower part of the abdomen, the pain usually lasts only a few seconds.

02Treatment of pain in the round ligaments of the uterus

1, drug relief

If the pain is unbearable, you can take medication for pain relief under the advice of your doctor, and be sure to consult your doctor before taking the medication to see if this is feasible.

2、Keep exercising

Exercise can make the core abdominal muscles stronger, doing stretches or yoga are good choices, you can also do the following exercises to strengthen the core.

Abdominal Breathing

The body is fully relaxed lying flat on a yoga mat, one hand on the abdomen to feel the changes in the stomach, the nose inhales when the abdomen rises, the mouth exhales, the abdomen slowly shrinks back until the gas are spat out.

Supine Double Upper Limb Lift Breathing

The body is fully relaxed lying flat on the yoga mat with both upper limbs straight and perpendicular to the torso, the chest opens as you inhale and relaxes back to the starting position as you exhale.

Static Dead Bug Style Exercise

The body is fully relaxed lying flat on the yoga mat, both lower limbs flexed at the hips and knees lifted up to 90 degrees from the torso, keeping the pelvis stable, both upper limbs straightened on both knee joints, when you exhale, the upper body is lifted up, both hands and knees are against each other, the abdominal area is tightened, the pelvic floor muscles are tightened to keep the core stable, and when you inhale, you go back to the original position.

Left Side Plank

Lying on the yoga mat on the left side, the line between the left upper limb flexed at the elbow and the left shoulder joint is perpendicular to the ground, the left lower limb is flexed at 90°, the right lower limb is straightened, and the torso is in a straight line; on exhalation, tighten the abdomen (core) while lifting up the pelvis, and the left knee is tightly pressed against the yoga mat, and on inhalation, return to the original position.

3. Hip flexion

Before coughing, sneezing or laughing, bend your hips so that the round ligaments of the uterus are less stretched to avoid stretching.

 

Uterine round ligament is often encountered in mid-pregnancy pregnant mothers trouble, just a few seconds of pain, you can choose to ignore not to do measures, although only a small annoyance, but if the duration of a few minutes and a lot of pain, or need to go to the doctor to find help, or else to the baby’s detrimental to the baby is not worth the loss.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Nowadays, many young people, young because of long-term sitting work, resulting in lumbar disc herniation. 30 years of age has a 70-year-old back, serious need to do lumbar fusion in order to improve the lumbar disc herniation, so what are the fusion surgery?

01Common Procedures for Lumbar Fusion

1. Posterolateral fusion

Posterolateral fusion has also been used earlier; this procedure is simple and easier to expose and maneuver. However, it also has disadvantages, that is, it is not possible to treat the intervertebral space during the procedure and it is not possible to solve the pain of disc origin. So, these should be taken into consideration while applying it, otherwise it will not be able to cure the patient completely.

2、Intervertebral fusion

Interbody fusion is widely used and it is much more stable, with a very high fusion rate of the implants, and it also restores the height of the intervertebral space, which helps to relieve pressure on the nerve roots.

3、360°Fusion

360° fusion is a combination of multiple fusion techniques that can be used for more complex lumbar spine disorders, and the cure rate is still very high.

02What you should do after surgery to recover as quickly as possible

Action 1: side bridge

 

Movements: The movement is a side-lying style, one side of the arm is bent, the small arm and the ground close together, the big arm and the small arm is at an angle of 90 °, the hand is in the shape of a fist. The other side of the arm up, and shoulder level, palm open, five fingers together.

The head is in an upright position, not swinging from side to side. The knee of the leg on the side with the bent arm should be resting on the ground, the calf bent backward and in a 90° foot with the thigh, and the other leg in the same position as this one and overlapping. Repeat this movement on the left and right sides. Repeat this action, do 2 sets each time, one set hold for 20 seconds.

Action 2: standing pull-up

Movement essentials: the movement for the standing position, the elastic band on the side of the body of one end fixed on the ground, two arms open and shoulder width, two hands holding the elastic band. Arms from the side of the body diagonally down, to the diagonal diagonal upward, while keeping the body stable, do not shake. Repeat the exercise on the left and right sides for a duration of around 20 seconds. Repeat this movement, doing 2 sets at a time, with one set containing ten movements.

Action three: deep squat

Action points: the action for the standing position, the upper body to remain upright, hands crossed in front of the chest, palms open, feet stand apart, and shoulder width, toes facing forward, and then slowly downward deep squat. However, in the course of this action must pay attention to the direction of the knees when squatting, should face the direction of the toes, so that the knees are not damaged.

If you are not facing the right way, you will feel pain inside your knee, and this is the time to stop immediately and switch the angle until it does not hurt. Repeat the exercise for about 20 seconds. Repeat this movement for 2 sets each time, one set containing ten movements.

All three of these movements can be used for exercise purposes, and contacting them two to three times a day, 40 minutes after a meal, will help to repair the muscles after lumbar fusion surgery. It strengthens the core against rotation and improves the stability of the body.