Omar Trainer Therapist

🎾𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗳𝗶𝘅 𝘁𝗲𝗻𝗻𝗶𝘀 𝗲𝗹𝗯𝗼𝘄? let's find out how…

📚Epicondylitis manifests as localized elbow pain, often due to tendon degeneration from an imbalance between muscle overload and recovery.

🏋🏻‍♀️Improperly managed activities or gym training can exacerbate this condition.

‼️Neglect can lead to increased pain and chronic issues, impairing daily and athletic activities.

🎯Three exercises are proposed:

🔸Banded Wrist extension
🔹Banded Forearm supination
🔸Extensor’s passive stretching

⏱️These should be done four times weekly on alternate days.

✅This regimen can significantly improve symptoms and enhance arm function.

📲Do you want to improve your overall mobility, posture and reduce pain? DM me to start your own journey to feeling great again.

𝗢𝗺𝗮𝗿 𝗔𝗵𝗺𝗮𝗱𝘇𝗮𝗶
𝗘𝗹𝗶𝘁𝗲 𝗧𝗿𝗮𝗶𝗻𝗲𝗿 𝗜𝗦𝗦𝗔, 𝗢𝘀𝘁𝗲𝗼, 𝗥𝗠𝗧

Visit TikTok to discover videos! Watch, follow, and discover more trending content.

🏃𝗛𝗼𝘄 𝘁𝗼 𝗥𝗲𝗰𝗼𝘃𝗲𝗿 𝗔𝗳𝘁𝗲𝗿 𝗮𝗻 𝗜𝗻𝗷𝘂𝗿𝘆 𝗶𝗻 𝗦𝗼𝗰𝗰𝗲𝗿: Emphasizing Prevention and Athletic Preparation”

🙋Back on the field but not feeling 100%? Soccer demands a lot, and recovering properly from an injury is crucial to your performance and longevity in the sport.

🚨Injuries in soccer can be setbacks that not only hinder your current play but also impact your future in the sport. Without proper attention, you risk recurring injuries and prolonged recovery.

⚠️Ignoring or rushing your recovery process can lead to further damage, decreased performance, and even end your playing days prematurely. It’s essential to address your recovery seriously and methodically.

📚Scientific literature highlights the significance of tailored athletic preparation. Customized strength and flexibility exercises, grounded in your injury history and seasonal performance tests, are pivotal.

🧠Focus on muscle assessment, identifying and fortifying areas like the hamstrings, adductors, and re**us femoris against common soccer stresses.

💻Customized Program: Post-assessment, you receive a bespoke strength routine targeting any identified weaknesses or stiffness, ensuring exercises are conducted with correct loads and frequency.

✅Adhering to a personalized recovery and preventive strategy elevates your return to the pitch. It reduces future injury risks, enhances performance, and ensures your soccer career thrives.

✋🏻Remember, recovery is not just about healing but fortifying your body against the demands of the beautiful game.

📲Do you want to get back in the game and avoid injuries? DM me to start the journey with me now.

𝗢𝗺𝗮𝗿 𝗔𝗵𝗺𝗮𝗱𝘇𝗮𝗶
𝗘𝗹𝗶𝘁𝗲 𝘁𝗿𝗮𝗶𝗻𝗲𝗿 𝗜𝗦𝗦𝗔, 𝗢𝘀𝘁𝗲𝗼,𝗥𝗠𝗧

🤕 𝗙𝗿𝗼𝗻𝘁 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗣𝗮𝗶𝗻 𝗮𝗻𝗱 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆:
A common issue that many individuals face, impacting daily activities and physical performance.

⚠️ Neglecting these problems can lead to increased pain, stiffness, and the risk of more severe injuries over time.

🎯Taking action can result in less pain and increased mobility, making everyday tasks easier and improving sports or exercise performance.

💪Implementing a series of targeted exercises can :

🔸strengthen and stretch shoulder muscles
🔹improve alignment
🔸reduce pain
🔹enhance flexibility.

🔄By addressing shoulder issues promptly, you can prevent further injuries and enjoy a more active, fulfilling lifestyle.

📲Do you want improve overall mobility and posture? DM me to start your own journey to feeling great.

𝗢𝗺𝗮𝗿 𝗔𝗵𝗺𝗮𝗱𝘇𝗮𝗶
𝗘𝗹𝗶𝘁𝗲 𝗧𝗿𝗮𝗶𝗻𝗲𝗿 𝗜𝗦𝗦𝗔, 𝗢𝘀𝘁𝗲𝗼, 𝗥𝗠𝗧

Visit TikTok to discover videos! Watch, follow, and discover more trending content.

Discover the secrets of training periodization🎯

🏋️‍♂️ The “training block” is an essential phase in periodization: it serves to focus and optimize specific objectives, like strength, hypertrophy, or power.

☝️If we consider the entire journey of the athlete, each block is like a chapter of a book, essential for the overall story!

📈 How long does a block last? And how does it fit into the broader context of training?

Let’s find out together in the post!

🔥 Want a personalized training program that takes into account periodization and your specific goals? 🔥

Click the link on my profile or write to me in Direct 💪

𝐎𝐦𝐚𝐫 𝐀𝐡𝐦𝐚𝐝𝐳𝐚𝐢,
𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐏𝐨𝐰𝐞𝐫 𝐂𝐨𝐚𝐜𝐡.

💥The Accumulation Phase in Training 💥

🔥 What is Accumulation?

Kickstart your training with a 4-8 week phase.

💪 Characteristics

Boost volume and intensity in key lifts.

🎯 Why Do It?

Enhance work capacity and muscle growth.

✅ Benefits

A break from high intensity, prepping for future gains.

📈 Well-Structured Phase

Progress from 55-60% to 70-75% of 1RM.

🔄 Work and Variants

Incorporate exercise variants for added hypertrophy.

🏋️ Bodybuilding Relevance

Ramp up total work volume for muscle gains.

ℹ️For info, rehab & training program write DM in the comment below 👇

Omar Ahmadzai
Strength & Power Coach

🤓Why learning to self-regulate with RPE is essential.

1️⃣ Maximize Gains

2️⃣Prevent Overtraining

3️⃣Adaptability

4️⃣Efficency

ℹ️For info, rehab and training program write DM in comments 👇

Omar Ahmadzai
Strength & Power Coach

💥Tight Diaphragm ⁉️

📚Uncover the diaphragm’s role in breathing and core stability, and the issue of diaphragm tightness.

🔸Causes: Stress, poor posture, and overtraining can lead to diaphragm tightness.

🔹Effects: Tightness may cause breathing difficulties, core instability, and reduced athletic performance.

✅ Breathing Exercises: Alleviate tightness through diaphragmatic breathing and rib cage expansion exercises.

👍Stretching & Mobility: Incorporate gentle stretching and mobility work to ease diaphragm tension.

ℹ️For info, rehab and training programs write ✍🏻 DM in the comment below 👇

💥Tight Diaphragm ⁉️

📚Uncover the diaphragm’s role in breathing and core stability, and the issue of diaphragm tightness.

🔸Causes: Stress, poor posture, and overtraining can lead to diaphragm tightness.

🔹Effects: Tightness may cause breathing difficulties, core instability, and reduced athletic performance.

✅ Breathing Exercises: Alleviate tightness through diaphragmatic breathing and rib cage expansion exercises.

👍Stretching & Mobility: Incorporate gentle stretching and mobility work to ease diaphragm tension.

ℹ️For info, rehab and training programs write ✍🏻 DM in the comment below 👇

🔥𝐈𝐧 𝐨𝐫𝐝𝐞𝐫 𝐭𝐨 𝐢𝐦𝐩𝐫𝐨𝐯𝐞:

🔹Gluteal muscles
🔸Circulation
🔹Posture

It is essential to establish a foot-glute connection.

One cannot discuss the gluteal muscles 🍑 without mentioning the foot 🦶🏼

Keep in mind that:

Incorrect foot support worsens:
🔹Gluteal activation
🔸Blood circulation
🔹Our posture

What is the correct foot support❓

Discover it in the post❗️

You will also find a series of effective 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 to create a strong connection between the foot and gluteal muscles.

Let me know if you are familiar with them and if you can perform them.

💬 If you have any 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨, do not hesitate to contact me, and I will send you a video of the exercises.

𝐎𝐦𝐚𝐫 𝐀𝐡𝐦𝐚𝐝𝐳𝐚𝐢
𝐄𝐥𝐢𝐭𝐞 𝐓𝐫𝐚𝐢𝐧𝐞𝐫 𝐈𝐒𝐒𝐀, 𝐌𝐚𝐬𝐬𝐚𝐠𝐞 𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭, 𝐎𝐬𝐭𝐞𝐨

🚨💥 𝗟𝟱-𝗦𝟭 𝗼𝗿 𝗟𝟰-𝗟𝟱 𝗛𝗲𝗿𝗻𝗶𝗮𝘁𝗲𝗱 𝗗𝗶𝘀𝗰: 𝗛𝗼𝘄 𝘁𝗼 𝗛𝗲𝗮𝗹.

🔎I guide you step by step on your journey to recovery from a herniated disc:

1️⃣ Diagnosis

2️⃣ Understanding the pain phase

3️⃣ Acute pain phase: rest and management

4️⃣ Chronic or fluctuating pain phase: gradual return to physical activity

5️⃣ Exercises during the healing phase

6️⃣ Goal 1: Strengthen the injured disc

7️⃣ Goal 2: Stabilize the lower back and pelvis

8️⃣ Goal 3: Regain fluidity of movement

9️⃣ Recap: follow guidelines and consult a healthcare professional

✅Take care of your back and improve your quality of life through a mindful and gradual approach!

👌Remember, your health is precious, and recovery from a herniated disc is possible with patience, determination, and the support of a healthcare professional.

𝗢𝗺𝗮𝗿 𝗔𝗵𝗺𝗮𝗱𝘇𝗮𝗶;
𝗘𝗹𝗶𝘁𝗲 𝗧𝗿𝗮𝗶𝗻𝗲𝗿, 𝗠𝗮𝘀𝘀𝗮𝗴𝗲 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁, 𝗢𝘀𝘁𝗲𝗼

👉 𝗝𝗼𝗶𝗻𝘁-𝗯𝘆-𝗝𝗼𝗶𝗻𝘁: 𝗳𝗶𝗻𝗱 𝘁𝗵𝗲 𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗯𝗹𝗲𝗺.
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💥 Step into the world of the joint-by-joint concept, crafted by visionaries Gray Cook and Mike Boyle.
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🔎 This innovative perspective transforms your understanding of the human body, enhancing both treatment and performance.
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🎻 Picture human movement as a symphony orchestra, a complex masterpiece.

Each joint plays a unique role, creating a harmonious pattern of mobile and stable joints.

Embrace two essential terms: mobility and stability.

💡 Discover the primary needs of each joint:

🔹 Foot (stability)
🔸Ankle (mobility)
🔹Knee (stability)
🔸Hip (mobility)
🔹Lumbar Spine (stability)
🔸Thoracic Spine (mobility)
🔹Scapula (stability)
🔸Shoulder (mobility).
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🧠Acknowledge that injuries often stem from mobility and stability issues.

When your body parts lack proper mobility and stability, movement breakdown ensues.
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🧐Witness the shift in training and rehab from isolated muscle training to a holistic movement approach, connecting body parts for optimal performance.
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👌 Let the joint-by-joint concept expand your perspective, addressing interconnected issues instead of merely pain sites.
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✅Dare to look at the bigger picture, examining joints above and below pain points on your journey to improved performance and well-being.
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ᴏᴍᴀʀ ᴀʜᴍᴀᴅᴢᴀɪ-ᴇʟɪᴛᴇ ᴛʀᴀɪɴᴇʀ-ᴍᴀꜱꜱᴀɢᴇꜱ ᴛʜᴇʀᴀᴘɪꜱᴛ.

💥How to Fix Plantar Fasciitis 💥

📚Plantar Fasciosis is the most common cause of heel pain in people that run.

🧐Patients describe a sharp pain after prolonged standing, as soon they stand in the morning or after being seated for long time.

🔎In this post I show 4 different exercises that my patients use for this condition.
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1) Plantar fascia release with ball
2) Stretch of the top foot
3) Self massage of the great toe
4) Short foot exercise.

✅ With proper knowledge and education you’ll take control of your body again.

👣 𝐍𝐄𝐀𝐓 𝐀𝐍𝐃 𝐖𝐄𝐈𝐆𝐇𝐓 𝐂𝐎𝐍𝐓𝐑𝐎𝐋

🔎 Knowing 𝗵𝗼𝘄 𝗺𝘂𝗰𝗵 we move during the day it’s extremely important and can make the difference when we need to lose weight but also gaining it.

🚶‍♂️ 𝗡𝗘𝗔𝗧 “Non exercise activity thermogenesis “ include all activities which involve movements that are not associated with physical activity (exercises), which means all those movements that we do daily (talking,stairs,fidgeting…).

⚠️ The NEAT is important when we consider the following factors: the basic metabolism of two people which are similar can vary from 7-9%, instead the thermogenic effect of food can reach maximum 15%.
So if we consider these two factors relatively stationary, NEAT is the variable that provide more calories consume during the day (TDEE) among individuals.

This actually, it’s responsible of 6-10% of TDEE for individuals who have a sedentary life style and 50% or more of TDEE for those people which have an active life style.

𝗜𝗧’𝗦 𝗣𝗢𝗦𝗦𝗜𝗕𝗟𝗘 𝗧𝗢 𝗛𝗔𝗩𝗘 𝗔 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗖𝗘 𝗢𝗙 𝟮𝟬𝟬𝟬 𝗞𝗖𝗔𝗟𝗦 𝗣𝗘𝗥 𝗗𝗔𝗬 𝗜𝗙 𝗬𝗢𝗨 𝗖𝗢𝗠𝗣𝗔𝗥𝗘 𝗔 𝗦𝗘𝗗𝗘𝗡𝗧𝗔𝗥𝗬 𝗣𝗘𝗥𝗦𝗢𝗡 𝗪𝗜𝗧𝗛 𝗔𝗡 𝗔𝗖𝗧𝗜𝗩𝗘 𝗢𝗡𝗘.

🎯It’s extremely important to know how to modulate the NEAT in order to achieve your goals.

𝗡𝗢𝗪 𝗜𝗧’𝗦 𝗬𝗢𝗨𝗥 𝗧𝗨𝗥𝗡!
What strategies will you use to increase your daily NEAT?

Even the smallest gift can have a BIG impact

www.sudburywc.ca/givingtuesday

Giving Tuesday is a global movement for focus on charities after Black Friday and before the busy holiday season. The power of people who give creates incredible change for charities and those accessing their services.

At the Sudbury Women's Centre, we have seen a steady increase in the number of women and children needing assistance. We are facing an immediate and growing need for donors to help us provide basic needs, hygiene items, clothing and support through programming.

Your contributions are life-changing.

How to Help
Become a Monthly Donor
After Giving Tuesday has passed, our work in the community continues. Consider kicking off a year of kindness by becoming a monthly donor. Your sustainable gift will have lasting impact with just one simple sign-up.

Simply shift the slider on our donation page from "Donate Once" to "Donate Monthly" and fill out the form as you go.

Gift Boosting and Gift Matching
$2 for every $20+ donation
On GivingTuesday, CanadaHelps will add $2 to every gift of $20 up to a maximum of $30,000 for all participating charities.

Gift Matching up to $1,000
We are grateful for IG Wealth Management (Sudbury), who will be matching gifts up to a maximum of $1,000.

🔹Very often pain and lack of results regarding strength and muscle development are to be found in altered muscle balance between agonist and antagonist muscles (muscles imbalance).

🧩 Our body is made by connections.

🏃‍♂️To control it you must known them.

🔎 Find out some of those connections in the post.

Well-Being start from your feet 👣

Improving plantar functions can help to resolve problems like:
🔹Weak Glutes
🔸Poor Curculation
🔹Wrong postures ( flat feet, forward shoulders and neck)
🔸Pain at the back, knee, ankles…

How?

Our feet are like the tires of your car!! Imagine if you have to drive for a lot of kilometres with two flat tires.

Our body is full of connections like a puzzle 🧩

The plantar surface is often source of problems that are transmitted above throughout myofascial connections.

The feet board is a real well-being path made of 3 boards 🟩🟦⬜️

Find out how to use them reading the slides.

Did you know that you can use them in shower alternating jets of hot and cold water to improve the circulation?

For info and questions about the feet boards leave a comment or send me a DM

CHRONIC PAIN CLINIC 🤕

➡️Sudbury Massages is a chronic pain clinic where people can understand better the cause of the pain instead to just treat the symptoms.

🙆‍♂️The assessment is based on screening the functions of your body which are losing mobility, strength, stability…
Ones the dysfunction is identified we work on it using different approach like:

🔸Passive and Active release massage
🔹Neuromuscular training
🔸Bioflex laser therapy

✅My ideal patients are those one that are looking to reduce pain or improving from an injury that are limiting their daily activities.

As a chronic pain specialist I always promote:

🔹Sleep
🔸Nutrition
🔹Hydration
🔸Active life style
🔹Exercises
🔸Meditation
🔹Positive mindset

🛑No drugs-smoke-alcohol

👍Change your daily habits in positive starting from now and stop to find excuses otherwise you’ll reach a point of not return.

PREVENTION START WITH GOOD HABITS

✅The new guidelines for an optimal health suggest to practice regular physical activity.

Adults 18-64 years old needs to stay active in order to prevent disorder such as :

🔸Diabetes
🔹Metabolic syndromes
🔸Obesity
🔹High blood pressure

It’s shown that people which do not practice regular physical activity increase by 20-30% the risk of premature death compare to those that are more active.

🚶Start today with a light walk, some stretch and couple strength exercises.

Stay active and live longer😊

🤯SIDE EFFECTS OF LACK OF SLEEP

1️⃣THERE IS AN INCREASE IN BLOOD PRESSURE; when you sleep your body decrease naturally the blood pressure, therefore a long-term lack of sleep can increase of 200% the chance of getting a stroke or heart attack.

2️⃣IT WEAKENS THE IMMUNE SYSTEM; Just after a night without sleep there is 70% less production of cells that fight cancer.

3️⃣DECREASE THE MENTAL FOCUS; the lack of sleep could increase in the brain the production of a toxic protein called beta-amiloide, which is associated with diseases like Alzheimer and Dementia.

4️⃣INDUCE HORMONAL DYSFUNCTIONS; the lack of sleep affect the level of Melatonin, Cortisol and the hunger signal.

5️⃣IT CAUSES INTESTINAL PROBLEMS; exist a strong relationship between lack of sleep and microbiome.

As you can see we need to make our sleep a long term priority.

H.E.A.T. Therapy Heat therapy is located in Sudbury Ontario CanadaLocated at 1165 Roy St. Call to book an appointment at 705-222-0022 or gotoheat-therapy.ca for more infoShot...

DO YOU HAVE SWOLLEN LEGS?

👎Devastating slimming circuits in the gym?
👎 "Functional" courses where do they make you jump from one location to another?
👎Lots of cardio?
👎Numbers of High Reps of Squats, Lunges, Supersets Jumps?

This is what you should avoid if your legs are already pretty swollen and although you would like to reduce them, you see them becoming more and more watery.

Workouts of this kind are tolerated only by a few women who, despite having extra pounds of flab to dispose of, on the hips and thighs, also have a good muscle structure; they have no swelling or vascular-nervous problems.

Their posture and fascia are free, not "inflamed" and they can afford to perform the "slimming circuits", they are well hydrated and have a lot of energy.

If your legs are getting worse with workouts, sadly, you don't fall into this category.

Most likely, however, you belong to the other category.

That of women who are often tired, with mood disorders, pains everywhere, irritable bowel, stressed, anxious and with heavy and swollen legs.

Unfortunately, they are the vast majority of modern women, who would get results if they reduced stress, exhausting workouts (especially in the legs), ate more good carbohydrates, rested more, did breathing exercises, trained with criteria and science without jumping kangaroos in the gyms.

Delicate legs require delicate approach.

MUSIC AGAINST PAIN

Human beings have always created forms of music.

Just think of our mom's heartbeat when she carried us in her womb.

We understand that, in one way or another, we are created with a musical background.

A rhythm that has always accompanied us directly or indirectly.

The use of music is therefore encouraged as a form of treatment for chronic pain and fibromyalgia.

As well as for the increase in functional mobility, making everyday movements easier.

It doesn't matter whether it's pop, classical, heavy metal, jazz or country music.

What matters is that those musical notes reach the soul.

To the deep parts of our brain by reducing the unpleasant sensation of pain.