Tag Archives: Yoga

Strengthen Core Is Good For You

Strengthen Core Is Good For You!

Your core is about more than just your ab muscles, it’s your body’s powerhouse.

Strengthen Core is not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.

1. Help prevent injuries

Your overall fitness will improve, making you less prone to injury down the road

Even though it’s easy to presume that when we’re moving, our extremities do most of the work, the opposite is exact: most movement starts at the center and moves outward. A rock-solid center will help ensure that your movements are strong and pain-free.

A simple but effective exercise for building core stability is to draw in the abdominal muscles (think about your belly button pulling away from your pantline), hold for five breaths, and then relax. Repeat 10 times.

Also suggestion for women to practice Kegel exercises, drawing in the pelvic floor to strengthen the lower end of your core (with the added bonus of better bladder control).

2. Protect your inner organs and central nervous system

Staying healthy also means protecting those vital systems below the surface. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based. Keeping strong core muscles will help ensure everything stays protected as you move through your day.

Your spinal cord is everything, if you have pressure on it because it isn’t well supported by your core muscles, then it is going to affect your movements. It will eventually cause pain, and that will affect the quality of your life.”

3. Strengthen your core to back pain

Back pain is a common side effect of a weak core. “When our abdominals are weak, it’s often because our back muscles are overly strong. Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not being mindful of how we’re sitting, and not engaging our core, can lead to things like compressed discs in our spine as well.

Many people make the mistake of sitting for long periods with a tilted pelvis and an arched back, rather than sitting tall on their “sit bones” (think about the boney part of your bum pointing straight down).

To work your core at the office, suggesting sitting on a stability ball rather than a traditional chair, because the sense of instability and the movement it creates forces your abdomen to stay engaged.

4. Strong confident posture creates Self-Esteem

If your core is strong, it gives the impression that this person is in control of their life psychologically.

A slumped posture looks weak and defeated. You can practice good posture even when you’re in the car, by sitting up properly, and then adjusting the rear-view mirror accordingly. As soon as you start slumping, you’ll lose sight of yourself and you’ll have to sit up tall again.

5. When You Feel Centered You’ll feel better

Once you’ve developed your core stability, you can start working on the more superficial core muscles to build strength you’ll be able to see.

Exercises like the “plank,” “bridge” and other abdominal moves are great ways to get started. Classes and workouts that incorporate Bosu and stability balls are another excellent options.

Core's strength is about working from the inside out. A strong person doesn't mean that person has a strong core. Core is the key. Strengthen Core Is Good For You!

Please find my Suggested Products below. Please be aware that these suggested products's link may be affiliate links which means I may receive a small commission at NO ADDITIONAL cost to you if you decide to purchase something. It's my intention to recommend the products that I would use for myself. Enjoy!

Here are some ideas how to work your core!

Power Plus Vibration Plate Trainer

Shake yourself into shape!

Offers low impact, easy exercise with fast results. The user friendly display console and simple navigation will make even the most inexperienced gym goer feel comfortable in training. Enhance the most casual of activities and maximize your normal fitness regime. Whether you want to lose weight, improve your fitness and flexibility, or build muscles, the Power Plus will help you reach your goals. If you suffer from joint or heart conditions we recommend seeking medical advice before using a vibration trainer. Read More

Static Strength Exercise Stability Ball

Black Mountain Products exercise balance balls are professional grade stability balls that can be used to improve your core strength, balance and overall agility. Black Mountain Products exercise balls have dense walls for ultimate support and durability. B.M.P. stability balls are weighted-rated up to 2000lbs. Three different size options are available from 55cm, 65cm and 75cm. Recommended sizes for 55cm is 5' to 5' 6" tall, 65cm is 5'6" to 6' tall and 75 cm is for 6' or taller. Black Mountain Products exercise ball includes a stability ball pump and starter guide. Each abs ball is backed by a manufactures guarantee. Black Mountain Products offers a wide assortment of fitness products which are used in residential homes, commercial gyms, health clubs and medical fields. Read More

Exercise Stability Yoga Ball Premium Ergonomic Chair for Home and Office Desk

This revolutionary desk chair will change the way you sit. Designed with a work-life balance in mind, the Gaiam Balance Ball Chair, created with the help of chiropractic pioneer Dr. Randy Weinzoft, provides the all-day ergonomic support needed while sitting for long duration. Feel better at your workplace by utilizing this alternative chair solution that encourages wellness and helps to soothe the aches and pains that come from sitting at a desk for extended periods of time. By promoting micro movements and constant stimulation of the body, the mind will experience a heightened sense of focus and concentration. This unique office desk chair is designed for users between 5' - 5'11" and fits most standard size desks. For users that may require a little extra boost, the Gaiam Leg Extenders add 2 inches of height to your chair. Please note that for the ball to fit perfectly in the base, it may be necessary to re-inflate the ball once or twice after initial inflation. Read More

Yoga Poses For Back Pain

Yoga Poses For Back Pain Alternative Healing!

The lower back, or the lumbar region, can be an area that often gets sensitive for most of us at some point in our lives. Whether we have to sit a lot during the day, or whether we move a lot, the lumbar region can get affected. In any case, pain in the lower back can seriously change your mood and your day.

Yoga Poses For Back Pain. Yoga can offer significant relief for the pain, as well as provide great preventative care for the future. Here are some yoga poses you can perform to ease lower back pain and relieve that dull ache

1. Supine Twist

A twist to the spine offers an excellent tension reliever for the entire back, as well as the neck.

Lay on your back, bring your arms to a T-shape on the floor and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees.

Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees, relax and let the gravity help you. Stay anywhere between 1-4 minutes, and repeat on the other side.

2. Cobra Pose

The Cobra is an excellent pose for toning the spine and stimulating the sacral-lumbar arch. When we sit a lot, the lower back tends to flatten, which can cause pain. Cobra pose promotes the natural curvature of the lower back.

Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.

If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.

3. Supine Figure 4

If the hips are tight, the movement we need tends to come from the back, which results in back pain. When the hips and hamstrings are open, this can help alleviate the lower back pain as well, since the body has a better and fuller range of motion. This pose stretches the hips, outer thighs, lower back, and spine. It's also a milder, modified version of the Pigeon Pose.

To start, lay on the floor, and bring the soles of the feet on the ground, feet hip-distance apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh.

Interlace the fingers either behind your knee or on top of the shin, depending on the space available to you. Keep the back and shoulders relaxed. Stay anywhere between 1-3 minutes and change sides.

4. Cat Cow Pose

With this simple movement, you are stretching the hips and the entire spine.

Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head.

Continue according to the rhythm of your breath. Feel the muscles on your back, and take any additional movement that might feel good for you today.

Make 6-8 slow rounds.

5. Downward Facing Dog

Downward Facing Dog is an excellent pose for lengthening and decompressing the entire spine. It stretches the hamstrings as well, which will also help with lower back issues.

From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent, back straight and long, tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer towards the ground.

Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Stay for 5 breaths.

Your lower back supports the whole torso, so taking care of it is kind of important. Sitting less, moving more, stretching and strengthening the back goes a long way. However, if you are having persistent pain in your lower back, it's always good to check it with the doctor to make sure nothing more serious is going on.

Please find my Suggested Products below. Please be aware that these suggested products's link may be affiliate links which means I may receive a small commission at NO ADDITIONAL cost to you if you decide to purchase something. It's my intention to recommend the products that I would use for myself. Enjoy!

Here are some products suggestions that could help you to improve your back's strength

Inversion Table

Innova Heavy Duty Inversion Table with Adjustable Headrest & Protective Cover.

Unlike other inversion tables, which only have one or two adjustable parts, the ITX9600’s True Balance System features three adjustable features, to help each individual user shape the smoothest and most comfortable inversion experience for them. The True Balance Structure can adjust the headrest pad, the height, and the foot to micromanage the center of gravity. Read More

1/2-InchExtra Thick 71-Inch Long NBR Comfort Foam Yoga Mat for Exercise, Yoga, and Pilates

Take your backbends to the next level! This durable yoga mat features a cushioned, non-slip surface. It's washable, lightweight and ideal for yoga stretching and flexibility exercises. Made of durable NBR foam with non-skid ridges for stability.This comfortable mat is extra thick, dense and not only provides adequate padding, but holds up extremely well over time. Measuring 24'' Inch wide x 71'' Inch long x 1/2'' thick, this well-made yoga mat will add comfort to your yoga workouts. Read More

MagDuo Advanced Massaging Spheres For Stress, Fatigue and Soreness Relief

Compact, portable and a quick, effective means to help relieve soreness, stress or fatigue. This advanced pair of massaging spheres can help soothe discomforts, reduce tension and reenergize, in minutes!

Using the Patented Magnetic Technologies by Nikken, these compact massaging spheres internally soothes any discomforts you are currently experiencing to any part of the body. Read More

MagCreator Massage Magnet Roller

Stress can produce a pronounced effect on the back and shoulder blades, causing tension. Massage is known to help provide relief for stress and ease tension, so you feel more relaxed. Massage applied to the back is especially effective; anyone who has experienced a good backrub is aware of its benefits.

• The foundation of the Nikken Rollout, comfort-grip, non-slip handles on the MagCreator ensure stability while the internal ball bearings decrease rolling resistance.
• A Rollout with the MagCreator results in back and muscles feeling refreshed and revitalized, and this sensation of comfort helps relax the entire body.
The Nikken MagCreator is an effective demonstration tool for the Nikken Kenko Sleep System.

Stretching Exercises Help Enhancing Your Lives!

Stretching Exercises Help Enhancing Your Lives!

Here are 10 reasons why you should do stretching exercise on a regular basis.

1/ Stretching Exercises Help Decreased stress

Chronic stress can produce many undesirable responses in the body, including increased feelings of anxiety, fatigue, and tension. Regularly stretching has been shown to reduce mental tension and, when combined with mindful breathing techniques, may also help to decrease anxiety and depression.

2/ Reduced pain and stiffness

Excessive muscular tension can increase discomfort throughout the body. However, studies have shown that regularly performing static stretching can help to decrease stiffness, reduce pain levels (especially in individuals with chronic neck or low-back pain), and may even reduce the frequency and severity of muscle cramps.

3/ Improved health

Regularly performing stretching exercises, such as PNF stretching, static stretching, and stretches from mind-body disciplines such as yoga, can help to reduce blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension.

4/ Enhanced range of motion

Various types of stretching as well as other supportive self-care strategies, such as self-myofascial releasing using a foam roller, can help to enhance unrestricted movement of the major joints of the body, including critical areas that are designed to be mobile, such as the hips and shoulders.

5/ Improved function

As a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less active and supple. Regular stretching utilizing a variety of flexibility training techniques helps to improve overall function by ensuring that the body can more effectively respond to the stresses imposed by various types of movement and activity.

6/ May reduce the risk of injury

Although the evidence is far from definitive, there are some promising findings regarding the role that stretching may play in helping to reduce the risk for injury. Dynamic stretches are often used as part of a warm-up to help increase core body temperature and functionally prepare the body for the movements that are to come. As a result, stretching is often considered an essential part of injury prevention, as cold muscles and tendons in the body have a higher likelihood of rupture, strain or sprain.

7/ Enhanced performance

When included as part of a well-rounded fitness routine, regular flexibility training, which provides for dynamic stretching, can help enhance agility, power, speed and muscular strength.

8/ Improved blood flow and circulation

Regular flexibility training can help to improve blood flow and circulation, thereby allowing for the enhanced transportation of oxygen and nutrient-rich blood throughout the body.

9/ Minimized wear and tear on joints

When muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body. Regular stretching helps to ensure the muscles on each side of a joint maintain an equal degree of pull so that the joint is able to move freely and efficiently in all directions, allowing for optimal movement and less stress on the body.

10/ Stretching Exercise Will Help You Improve quality of life

Although there are physiological changes that occur as we grow older, regularly stretching and performing a range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance the overall quality of life.

Please find my Suggested Products below. Please be aware that these suggested products's link may be affiliate links which means I may receive a small commission at NO ADDITIONAL cost to you if you decide to purchase something. It's my intention to recommend the products that I would use for myself. Enjoy!

Here are somethings you can get and it will help your stretching process become easier

FoamStretching-product

AmazonBasics High-Density Foam Roller - 36-Inch

A valuable tool when working out, the AmazonBasics high-density foam roller offers exceptional versatility and support. Use it for a variety of exercise routines, from balance and core abdominal work to back stabilization, flexibility, and strength training.

The foam roller can be easily repositioned to target specific muscles and to assist from one routine to the next. Its design also helps assist when rehabilitating the upper and lower back, calves, hamstrings, gluts, and more.

Restorative Benefits

Designed to relieve sore muscles before, during, or after workouts, the AmazonBasics high-density foam roller works in combination with your body weight to promote increased blood flow and enhanced circulation to soft tissues. By targeting various trigger points, the foam roller performs a type of soft-tissue therapy that can improve flexibility, extend range of motion, and reduce pain and discomfort.

StretchStrap

Perform deep solo stretching exercises for greater flexibility

The patented Stretch Out Strap delivers the benefits of assisted stretching without a partner. Multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided.

The stretching exercise booklet includes more than 30 stretches featuring contract-relax techniques, color photos and how-to illustrations for quick reference. Perfect for more effective warmup stretches before sports, or the ideal stretching regimen for yoga and fitness to achieve greater flexibility and range of motion in arms, shoulders, hamstrings, quads, and more.

Used and Recommended by Professionals

Unlike many imitation straps that are newer to the market, the Stretch Out Strap has been in production since 1993. As the first strap of its kind, it is the only one to be recommended by physical therapists and athletic trainers for over 20 years. Professionals have come to trust the unique design of this strap for its ability to provide safe, effective contract-relax stretches that achieve the following:

  • Improved flexibility
  • Extended range of motion
  • Enhanced muscle recovery

Designed for Everyone

Regardless of whether you’re an elite athlete, recovering from injury, or simply want to improve your flexibility and muscle function, the Stretch Out Strap provides simple, easy-to-perform stretching exercises. The strap easily folds up for taking to the gym, studio, athletic field, or on extended travels. It’s an ideal, versatile tool for:

  • Pilates
  • Yoga
  • Physical therapy
  • Athletic warmup
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Muscle Roller Stick - This Massage Roller Massager Targets Sore, Tight Leg Muscles to Prevent Cramps and Release Tension Fast. It's Sturdy, Lightweight and Smooth Rolling. Read More