Tag: Cleveland Clinic

Posted on

Yoga Poses That Can Strengthen Your Core Muscles.@ClevelandClinic

cleve abs

20h20 hours ago

Engage your abdominal muscles with these yoga poses that build a strong & stable center!

Contributor: Certified yoga instructor Patti Kopasakis, PT, DPT, SCS, RYT-200

Your abdominal muscles are just one component of your core. The gluteal muscles, diaphragm, hip flexors, and hip adductor muscles also comprise your core. These large muscle groups help control the movements you make throughout the day.  Strengthening these muscles helps to absorb forces from daily activities and decrease the forces that move through joints.

Here is a group yoga poses that can help to improve your core muscles. Try holding them for two to three breaths at first, then increase the number of breaths to challenge yourself. On the one-sided poses, be sure to repeat on the other side!

Note: Poses should be entered into and moved out of slowly to protect muscles and joints. If you are having specific pain that has been ongoing for longer than two weeks or you have a specific injury, it is always best consult a qualified health care provider, such as a physical therapist, who can develop a plan specific to your needs.

https://health.clevelandclinic.org/yoga-poses-that-can-strengthen-your-core-muscles/?

 

Posted on

Is it possible to catch up on lost sleep over the weekend?@ClevelandClinic

6 hours ago

Is it possible to catch up on lost sleep over the weekend? A sleep medicine expert’s answer:

Q: Is It OK to catch up on lost sleep over the weekend?

A: In the past, sleep experts believed it was impossible to catch up on the sleep you lose — that once you’ve lost it, it’s gone.

But a recent long-term study found that folks who slept four, five or six hours during the week, then caught up on weekends, lived longer than those who remained sleep-deprived all week long.

So you can catch up to some degree on weekends. However, sometimes people who catch up on sleep on the weekend will oversleep.

And it turns out that oversleeping has some of the same consequences as undersleeping:

  • Oversleeping is associated with depression, which is linked to a host of other health problems.
  • Research suggests that oversleeping can make people groggy and cognitively impaired.
  • Studies suggest oversleeping increases risks of cardiovascular disease, diabetes and obesity as much as undersleeping, because toxins and inflammatory markers build up.

So it’s really best to aim for a stable sleep time, bedtime and wake time every day of the week. This will help you get the regular sleep needed to restore your brain and every cell in your body.

—Sleep medicine specialist Nancy Foldvary-Schaefer, DO, MS