Posts Tagged ‘Spine’

Steepled Shoulder Squeeze-yoga

Help for shoulder pain

Benefits

Improves fexibility of the wrists and shoulders stretches hamstrings, gives the heart a rest

Focus

Keep both legs straight, and press your palms together firmly.

Stand with your feet 4-6 feet apart, toes turned out slightly.

Raise your arms to shoulder height, then bend them and take them behind your back. Bring your fingertips together, palms resting on your lower back.

Rotate your wrists so that your palms face out (backs of your hands against your back), fingertips still together. Lean forward, and drop your head down so that it is lower than your heart.

Press your fingers up along your spine, toward your shoulder blades. At the same time, ease your palms toward each other, fingers pointing toward your head. The pull of gravity will help you bring your palms closer and higher between your shoulder blades. Pull your shoulders back, and bring your palms together firmly.

Turn your left foot in slightly. Inhaling, bring your upper body over your right leg. Exhaling, lower your head toward your knee.

Inhaling and exhaling through your nose deeply and slowly, hold the pose for 3 Full Yoga Breaths . On each exhalation, lengthen your body down along your thigh.

Inhaling, slowly bring your upper body back to the center.

Turn your left foot out and your right foot in slightly. Inhaling, bring your upper body over your left leg. Exhaling, lower your head over your left knee. Hold the pose for 3 Full Yoga Breaths. Focus on lengthening your upper body with each exhalation.

Inhaling, bring your body back to the center, and slowly return to an upright position. Breathe normally.

Very gently, release your hands and flick your wrists strongly (as if you have something sticky on your fingers) to release any stiffness in your WrIsts.

Stomach Bandha

Benefits

Improves function of the pancreas, which produces insulin, to maintain steady energy levels throughout the day and moderate unhealthy sugar cravings

Focus

Pull your abdominal muscles back up and under tightly.

Stand with your legs 4-6 feet apart. Bend your knees and squat; place your hands on your knees, fingertips facing in.

Inhale, then exhale forcefully through an open mouth.

Holding your breath, close your mouth, and tuck your chin into your chest.

Suck your abdominal muscles back, up, and under your rib cage. Continue to hold your breath for a count of 7.

Release your abdominal muscles.

Inhaling, straighten your legs and come up. Exhaling, bend forward and hang loosely.

Repeat the sequence 3 more times. Practice to gradually increase to 7 repetitions.

If you are not used to holding your breath, this exercise may make you cough or feel a little dizzy at first. If it does, exhale and release your head down between your legs, then try again.

Warm-Up

The following warm-up stretches lubricate stiff joints, increase circulation, and improve your flexibility. They will make your practice of the routines more comfortable and help you avoid injury. Use your visualization skills with each stretch to improve their benefits.

Visualize yourself moving intuitively into and out of the stretch according to your body’s needs. Be aware that rushing too quickly into an exercise program is a sure-fire route to lower-back pain, so be patient with yourself However, carrying a little extra weight is not a limitation, often a person with a large build can be both stronger and more flexible than a person who has been working out. For example, repetitive choreographed routines can lead to the overuse of muscle groups and joints as well as shortening and tightening of the muscles, leading to inflexibility and muscle fatigue.

Use ice to decrease pain

The Top 4 Bodybuilding Exercises That Target the Lower Abs

Help for shoulder pain

Most persons tend to forget the lower parts of the abdomen as they exercise. This part of the body contains a particular set of muscles that need to be worked on for a uniform toning of the body. To effectively target these muscles the bodybuilder needs to have enough technique that will enable them to isolate these muscles and work on them effectively.There are a variety of exercises that have been developed over time to cater for these particular muscles. As obvious it is vital that you acquire the assistance and advice of qualified professional trainers in case you are unfamiliar with the techniques. You should also ensure that you are well warmed up before the workouts so as to prevent injury. The first of these techniques is the crunchless crunch. This exercise is fairly simple but it can be quite tough for the training novice. Basically one has to try and pull in the bellybutton inwards toward the spine. It is advisable that you get into the kneeling position or you can also lie on your stomach. The posture that you decide to use has to be suitable for your own body so you can always try out both and see which posture works. After you decide how you will start use the lower abdomen muscles to pull the bellybutton toward your spine. Hold this position for at least ten minutes.If you can afford to hold for a longer period you can do so. The aim should either be to maintain the contraction until the point when you feel the other muscle groups being more strained or until you can no longer feel the contraction. As soon as you get either of these sensations then you can release the contraction. Second up is the alternating toe touch technique. Here you will also be required to be lying flat preferably on the floor but on top of a cushion or mat. Once you are flat begin by raising your legs into the air. Stretch out your left arm and use the lower abdomen muscles to get the shoulders off the floor. Reach for the right toes with the left arm and then allow your shoulders to return to the floor. Repeat these motions severally and then switch to the right arm and left toes. Your knees should be as straight as possible and the chin and chest should have a good space between them.Moving on we find the sit-up holds. You are required to be on the floor with your knees bent and the feet flat on the surface. The hands should be behind the head. The elbows should not be alongside the head, they should be in a position where you can’t see them. Use the same muscles as before to lift the shoulders off the floor and maintain this for about ten seconds of course adding the time if you feel comfortable. Note that the shoulders need to be lifted with these muscles and not the neck or arms.  The fourth technique is the lower back flattened. For this particular workout you need to be lying down with the knees bent and the feet real flat, same as in the previous workout. The aim is to close the space created between the floor and lower back. Use the lower abdominal muscles (not the legs) to push the back toward the floor so as to close the gap. As in the other techniques mentioned, hold the position for ten seconds or more.

Use ice to decrease pain

The Exercise Ball, Try it For Core Conditioning

Help for shoulder pain

There is so much being said nowadays about working out with an exercise ball that you may have wondered what all the fuss is about.

Originally created for use in physical therapy, the exercise ball, better known as the Swiss ball, is a large, inflated, rubber ball around 25-35 inches in diameter. In the past, the exercise ball was used by physical therapists to help rehabilitate their patients, particularly those with lower back pain.

Today, the exercise ball is a common tool in many physical fitness programs. One reason for this is, like Pilates, the use of the exercise ball helps to firm up the trunk muscles in the core of the body. Training the core of the body not only lends strength to the limbs and trunk but it also keeps the body flexible, balanced and provides support for the spine.

The effectiveness of using an exercise ball for core conditioning is due to the round shape which creates instability for the body. This in turn causes your body’s core muscles to react to the instability caused by the ball. Over time, your body will improve the strength and flexibility of those muscles as it begins to intuitively rely on core muscles for balance.

Using an exercise ball as part of a fitness program can include a wide range of difficulty levels from easy to moderate to difficult – each level requiring support from the core muscles.

If you’ve ever wanted to give the exercise ball a try, here are a few routines to get you started:

1) Squat and Lift

Stand with your feet shoulder-width apart while holding the exercise ball in your hands with both hands on either side of ball.

Bend both knees (as if you are going to sit) so that you are squatting slightly as you lower the ball in front of you.

Slowly straighten your legs to a standing position as you lift the ball to shoulder length.

Once you have straightened up completely, slowly raise the ball above your head and then slowly lower it to shoulder height again.

Repeat the exercise 10 to 15 times.

2) Hip Extension

Lie on your back on the floor with your heels propped on the exercise ball.

Slowly lift your hips off the floor as you squeeze your buttocks and tighten your abdominal muscles.

Continue to lift your body off the floor until your body is in a straight line.

Hold this position for a few seconds and lower.

Repeat the exercise 10 to 15 times.

3) Lunges

Place the exercise ball on the floor and stand with your back towards it.

Standing with your feet together and your hands on your hips, place one foot on the ball behind you.

Slowly bend your front knee, ensuring that your knee doesn’t pass your toes.

Try to keep your back erect – do not lean forward as you bend.

Repeat the exercise 10 to 15 times.

These exercises are just the beginning. There are so many exercises you can do on the exercise ball that you’ll never become bored. You may also develop your own routines that you find helpful. Be sure, however, you warm up first for 5-10 minutes before getting started. Used properly, the exercise ball will increase the strength and flexibility of your core muscles with regular use. No matter what your fitness level is, give the fitness ball a try. You’ll be surprised to see how much fun it can be.

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A Brief List of Beginner Pilate Exercises Available

Help for shoulder pain

Pilate exercises are simple and safe to practice. They require no stress. You can do them easily. Pilate exercises will improve the core strength and stability of your body. It will also improve mind relaxation. The list of beginner Pilate exercises are as follows:1. Angel arms; this is one of the Pilate warm up exercises. This will help you to understand the relationship between shoulders and arm with back and rib cage. This exercise will help improving core stabilization, awareness etc. You can practice angel arms by lying on the back first. Then bend your knees. Leave the shoulders when you inhale. Then sweep the arms when you exhale. While doing this exercise imagine that energy is flowing through your finger tips. This exercise will require only 5 minutes performing.2. C curve; this is another simple Pilate exercise. You have to deepen the scoop of abdomen here. Sit on your knees first and then place your hands behind the knees. Make sure that the knees and feet touch the floor. Take few deep relaxed breathes. The c curve position is practiced in number of Pilate exercises. If you learn this basic exercise, it will be easier for you to perform advanced exercises later. You should remember that you are feeling c curve in your body while doing this. That means your back will be in c shape. However at any situation do not collapse your body. Always remember to coordinate your body with mind.3. Imprinting; Imprinting is yet another basic and simple Pilate exercise. Begin imprinting by lying on your back. Place arms on your sides. Slightly bend the knees. Then relax your shoulders, jaws and throat. Then relax your abdomen and rib cage. Relax your spine and hips and then legs. See the imprint in your mind’s eye. Do this at least for 5 to 6 counts. Take relaxed breathing while doing this exercise. This will provide you deep relaxation to your mind and body.4. Neutral spine; this is a very important Pilate exercise to get body alignment. Lie on your back with slightly bent knees. Then place the legs in a parallel position. Ensure that the toes are pointing directly towards hips. Relax all parts of the body. Breathe deeply and imagine that there is a cup of water in your lower abdomen. Take few deep relaxed breathes. Do this only on an exercise mat.5. Pelvic Clock; this is also an important Pilate exercise. Here you will feel that the pelvis move an inch in all directions. First lie on your back and the n bend your knees. Touch the floor with your feet. Place the legs in a parallel position. Relax your neck and back. Then bring your hands together as if your fingers touch with one another. Make sure that the thumbs in the hand touch. This will help you to get a feeling that the pelvis is moving a little. Imagine that there is a clock in your abdomen. Place your hands in 12 O clock positions. Take time to breathe freely.All Pilate exercises are simple to understand and follow. You can do them by yourself. As they are safe, you can practice them even if you do not have any practice in conventional work outs also.

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5 Exercises to Tone Abdominal Muscle

Help for shoulder pain

Once you have effectively set your weight loss regime, you must determine a set of exercises to strengthen and tone your abdominal muscles. This will provide them with the body and shape required to form a visible six pack. The following exercises are appropriate exercises to select from. Try them out and select those that you enjoy the most:
1) Sit ups: Sit ups are the most common and most utilised form of exercise to tone abdominal muscles.
To perform sit ups correctly, lie on the ground with your knees bent and feet flat on the ground. Hold your hands behind your earlobes and then proceed to tighten your abdominal muscles by drawing your belly button back towards your spine. Now slowly lift your head and shoulders off the ground by contracting your abdominal muscles. Only lift as high as you are comfortable with, all the while keeping your feet flat on the floor. Hold the position for a second, then slowly return to the lying position- do not lay back on the floor, rather, keep your shoulders raised slightly. Repeat this as many times as necessary.
If you find you are having difficulty keeping your feet on the ground, try securing them under a piece of furniture, such as a couch or bed. Once the sit ups become easier, begin adding weights and continuing to lift heavier and heavier weights.
2) Crunches: To perform a crunch, lie on the floor with your knees bent and feet placed flat on the floor. Cross your arms over your chest and tighten your abdominal muscles by drawing your belly button back towards your spine. Now, raise your shoulders off the floor whilst keeping your back straight. Remember to exhale through your mouth whilst performing a crunch. Once you have raised your shoulders a sufficient distance, pause for a second and finish exhaling. Slowly lower your shoulders back towards the ground without letting your head touch the ground. Repeat this process as many times as necessary.
3) Leg Lifts: To perform a leg lift, lie on the floor with your legs flat and hands at your sides. Lift your legs straight up to point at the ceiling, then lower them without letting them touch the floor. Continue lifing and lowering your legs. Alternatively you may hold yourself up on a bar and perform a leg lift by raising your knees to your chest.
4) Jackknife sit ups: To perform a jack knife sit up, lie down flat on the floor with you hands on the ground at your sides. Now, raise your knees and your torso in order to allow your face and knees meet (or come close to meeting). Hold this position for a second then lay back flat. Repeat this process as many times as necessary. Once this process has become easy enough, try placing weights between your feet.
5) V-ups: To perform a V-up, lie flat on the floor with your hands extended over your head touching the ground. Raise your legs and torso simultaneously, keeping your legs straight. Reach yoru hands towards your feet and touch them if possible. Hold this position for a second then return to the flat position. Repeat this process as many times as necessary.

Use ice to decrease pain