User:Lolosherrera/sandbox

=Deadlift= Certain types of exercises work many areas of the body at one time, it is not uncommon if done correctly. But if form is off it could lead to serious injury. Our main focus for this exercise poster presentation are deadlifts and its target areas. My main subtopic is pain management on the major problem areas like the lower back and neck.

Muscle Activation
Deadlift is an exercise that works all areas of the body, a great one if done right. The deadlift is probably the most effective exercise you can do. It activates the deltoid, pectoralis major, biceps brachii, extensor, rectus abdominis, gluteus maximus, bicep femoris, rectus femoris, the calves and back. The major muscles it activates and strengthens are the leg and back muscles. The function of the deadlift is to strengthen the rectus abdominis, also known as the core, and also to strengthen the gluteus maximus, bicep femoris and rectus femoris. It is also not that difficult to do, it is self explanatory. You want to start out slow and with minimal weight to figure how much you can lift. Lifting should always be with your legs not your back, your back should be straight not bent or curved because that leads to severe pain and possible injury. "Stand inside the trap bar, bend your hips and knees, and grab the bar's handles using a neutral grip. This is the starting position. Without allowing your lower back to round, brace your core, pull your torso back and up, thrust your hips forward, and stand up with the bar. Reverse the move to return to the starting position."(Easter) =Pain Management= Which leads me to pain management, which is mostly recorded in the neck region and lower back. If you experience pain in these areas there are a few things you can do to ease the pain. Yoga poses like up dog and down dog are perfect to ease back pain, any stretching that involves the neck and lower back in slow motions will help. "Core training has proved its effectiveness in improving back health both in the general population"(Chulvi-Medran 23). This is in correlation with the next sub topic which is injury prevention. Knowledge is power, and if you do not know then you should ask a trainer or someone experienced who knows to properly deadlift. You should never be afraid or embarrassed to ask questions or for help, even the best were once beginners at one point in their life. =Variances= Their a few variances of a dealift that work and target the same areas, some made easier to accomplish. The main component is the weight, you could use dumbbells or a circular bar that goes around you. Correct posture is essential in order for this exercise to work all muscles listed. Your head should be straight and level, all muscles relaxed, back straight, knees bent and arms straight. Your knees should not go past your feet and when you lift it up your legs and back should be straight. According to many sources and references, this exercise to known to be one of the best because it targets all major areas of the body. The illustrations of the deadlift anatomy demonstrate all the muscles activated by this exercise. The first illustration demonstrates the proper form of a barbell deadlift =References=