Tag: yoga

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10 Yoga Poses To Stretch Your Hip Muscles @ClevelandClinic

When muscles are less flexible, they can cause painful or abnormal movements in other regions of our bodies and impact the way we move. Yoga for your hips:

health.clevelandclinic.org

10 Yoga Poses To Stretch Your Hip Muscles

Feeling tight in your hips? These 10 yoga poses will help increase your flexibility making it easier to move.

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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/?

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How does breaking a sweat boost immunity?@ClevelandClinic

cleveland break sweat

Cleveland Clinic
@ClevelandClinic

 

You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.

If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.

But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.

Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.

Q: How does breaking a sweat boost immunity?

A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.

Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.

Q: How much exercise do you need?

A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.

Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.

Q: What types of exercise are most helpful?

A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.

Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.

Q: Can too much exercise set your immune system back?

A: Yes, though, the level to which it can slow your system down is still up for debate.

Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.

This problem usually affects elite athletes, such as marathon runners, most.

On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.

Q: Can exercise make an illness worse?

A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.

If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.

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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/?

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“Downward dog is one of the most popular poses”. Dawn Lorring, PT, MPT @ClevelandClinic

Take a ‘Paws’ With Downward Dog

This transitional and restorative yoga pose provides a full-body stretch

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions.

Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended — which increases your risk of injury.

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

What is downward dog?

Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. It’s often used as a transition between movements, like sun salutations. It’s also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.

You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.

How to properly do downward facing dog

Facing dog pose won’t usually be your first movement when doing yoga. Before trying it, it’s best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.

Once you’re warmed up and ready to go, follow these steps:

  1. Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
  2. Spreading your fingers wide, press down into your hands and tuck your toes (almost like you’re using them to grip the floor beneath you).
  3. As you exhale, bring your hips up and back, as if there’s a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
  4. Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to “push” the ground away from you and keep your arms active.
  5. Engage your core muscles and pull your tummy in.
  6. Keep your legs straight and, if it’s comfortable for you to do so, try to drop your heels down to the floor.
  7. Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
  8. Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
  9. For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
  10. When you’re done, exhale and move into your next pose or slowly lower yourself to the floor to enter child’s pose.

“Downward facing dog isn’t about keeping your heels on the ground or holding it for long periods of time,” clarifies Lorring. “It’s really about making sure you’re going to a place that’s comfortable for you, so you can adjust your body as often as you need in this pose.”

Facing dog pose variations

If you have a hard time getting down on your hands and knees, try this wall variation:

  1. Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
  2. Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
  3. As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
  4. Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
  5. If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.

For a more challenging stretch that deeply engages your hips and hamstrings:

  1. While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
  2. For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
  3. Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.

Downward dog benefits

Downward facing dog provides a full body stretch, while also strengthening and working your:

Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when you’re in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:

“Facing dog pose tries to improve flexibility but also builds the strength to control that flexibility,” says Lorring. “If you’re feeling excessive stress to a certain part of your body, then you’re probably holding the pose for too long or you’re trying to go into a range that you’re not ready for. We can help you get there.”