The post Effective Core Workouts With No Equipment appeared first on yourdailysportfix.com.
]]>Get into a pushup position and extend your arms fully. Make sure that your arms are in line with your chest. Then, bring your right knee up into your chest and lower it back down before doing the same with your left leg. Continue switching legs at a medium to fast pace while keeping your torso taught and stable.
Go into a plank position with your forearms touching the ground. Your elbows should be directly under your shoulders while your legs are fully extended. From there, engage your core, glutes, and quads as you lift up your hips and back until your body makes a v shape. Pause for a second before returning to the plank position. This exercise can be performed using a pilates machine or without equipment.
Lay flat on your back and stretch your arms over your head. Engage your core and once it’s tight and stable, begin to lift your legs and your arms over your head. Then, bring both your arms and legs to the lowest point where you are able to maintain this hold. Remain in the hollow hold for 20 seconds before returning to your starting position.
The post Effective Core Workouts With No Equipment appeared first on yourdailysportfix.com.
]]>The post 3 Surprising Benefits of Sitting on the Floor appeared first on yourdailysportfix.com.
]]>Sitting on the floor engages the abdominals and back muscles as they work to maintain an upright position without the support of a chair. This constant activation helps to strengthen these muscles over time, leading to improved posture and reduced strain on the spine. Additionally, sitting on the floor encourages a more natural spinal alignment, which can alleviate back pain caused by prolonged chair usage.
The act of sitting cross-legged or in other floor-friendly positions promotes the stretching and lengthening of muscles and connective tissues. This can lead to improved hip, knee, and ankle flexibility and increased joint mobility, which is especially important for older adults and those looking to maintain a greater range of motion.
There is a reason that many meditation practices are traditionally performed in a seated position on the floor. By sitting closer to the ground, we establish a stronger connection with our environment, allowing us to feel more present and centered. This can help to reduce stress, promote relaxation, and enhance concentration.
The post 3 Surprising Benefits of Sitting on the Floor appeared first on yourdailysportfix.com.
]]>The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.
]]>Improving your posture can help alleviate strain on your back muscles and promote better spinal health. Practice sitting and standing up straight, keeping your shoulders relaxed and your back aligned. When sitting for long periods, make sure to choose a chair that provides adequate support, and take frequent breaks to stretch and change positions.
Consider incorporating exercises such as knee-to-chest stretches, cat-cow stretches, and pelvic tilts into your routine. These exercises target the muscles in your lower back and reduce tension. With regular practice, they can help to alleviate discomfort and restore mobility.
Weak core muscles can contribute to back pain, as they are responsible for supporting your spine. Strengthening these muscles can help stabilize your spinal column, reducing strain on your back and preventing future pain. Exercises such as planks, bridges, and abdominal crunches are great ways to target your core.
The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.
]]>The post Why You Need To Start Walking Backwards on the Treadmill appeared first on yourdailysportfix.com.
]]>Walking backwards on the treadmill improves the joints’ mobility and strengthens the muscles surrounding your knee. This can significantly reduce (or even get rid of!) knee pain that is caused by surgery or incorrect shock absorption. Walking backwards for even just a few minutes has the potential to reduce or completely get rid of your knee pain!
Challenging the body to walk backwards forces new muscles to work in order to keep your balance in the new pattern of movement. This improves balance and core strength, as it will be difficult when you first start walking backwards. Once you get used to the movement, you can even add an incline or pick up speed to really fire up those muscles!
The post Why You Need To Start Walking Backwards on the Treadmill appeared first on yourdailysportfix.com.
]]>The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.
]]>Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.
Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.
This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.
Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.
The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.
]]>The post 4 Reasons to Try Aerial Yoga appeared first on yourdailysportfix.com.
]]>Being suspended in the air will help you deepen your yoga stretches. The silk hammock is used like a yoga strap, pushing your flexibility to the next level and also strengthening your core like no other exercise. In order to not fall or to move from one movement to the next, your core will always need to be engaged.
By using the hammock to take your weight, it can take some weight off your joints and it will help you to get deeper into yoga postures without compression on the spine.
Hanging upside down is increasing the blood flow to your brain, which is great for brain health and detoxing your body.
If you have been practicing yoga for a while you will know that getting into inversions can be quite challenging. With the help of aerial yoga, you will learn better balance and you can practice handstands in the air to give you the ability to do them back on the ground.
The post 4 Reasons to Try Aerial Yoga appeared first on yourdailysportfix.com.
]]>The post Have You Tried the Pilates Ring Workout? appeared first on yourdailysportfix.com.
]]>Stand in a squat stance and take the pilates ring between your open palms and straighten your arms in front of your chest. Squat down and squeeze the ring between your palms, feeling the resistance in your chest. This exercise works on your legs, glutes, shoulders, and chest muscles.
For this exercise, you can either put your ankles inside the ring or balance on the outside. Inside will work the outside of the thighs and outside you will be working your inner thighs. Lie on your side, using one arm on the floor for balance, and lift both legs up and down. You will also feel it in your waist.
Lie flat on your back with your knees bent and your feet on the floor, put the ring between your knees and squeeze it a little to keep it in place. Lift the glutes off the floor, vertebrae by vertebrae, squeeze the ring as you go up, and release as you go down. Make sure you are engaging the core throughout the entire movement.
This is a core finisher! Lie on your back with your legs straight in the air, put the ring between your ankles and lower your legs so you feel resistance in your core, but don’t curve your lower back. Lift your head, neck, and upper chest, and straighten your arms to the sides of your body. Pulsing the arms up and down in time to your breath, turning the palms upwards and downwards with the inhale and exhale. So five inhales and five exhales, 10 times and you have the pilates 100!
The post Have You Tried the Pilates Ring Workout? appeared first on yourdailysportfix.com.
]]>The post Benefits of Good Posture You May Not Know appeared first on yourdailysportfix.com.
]]>If you’re looking to strengthen your abdominal muscles but hate the idea of having to do lots of sit-ups or planks, you can take comfort in the knowledge that simply standing up straight extends your muscles and helps to keep them toned.
Our organs need space in order to function properly and poor posture can put pressure on the digestive tract and impede digestion as a result. Standing up straight allows these muscles to contract as they’re meant to and keep everything running smoothly.
If you suffer from pain in areas like your back, neck, and shoulders, one of the first things you should be looking into is whether your posture is to blame. Slouching can strain these areas and limit blood flow, leaving you with a tight, sore feeling.
The post Benefits of Good Posture You May Not Know appeared first on yourdailysportfix.com.
]]>The post Core-Strengthening Exercises That Can Help With Back Pain appeared first on yourdailysportfix.com.
]]>The bird dog move helps strengthen the entire core and builds stability. To practice it, get on all fours and keep your back as straight as possible. While tensing your abs, reach one hand in front of you and the opposite leg behind you. Hold for 30 seconds, then switch sides.
Glute bridges help strengthen your glutes, which are part of your core. Single-leg glute bridges, a bridge which involves pulling one leg up and lifting your butt with the other, can help lengthen hip flexors as well. Shortened hip flexors are one cause of lower back pain.
Side planks work many different muscles in your core, including several which are deep in your back. That makes them an awesome exercise to practice to strengthen your back in a way that will benefit your spine.
The post Core-Strengthening Exercises That Can Help With Back Pain appeared first on yourdailysportfix.com.
]]>The post 3 Good Reasons to Improve Your Core Strength appeared first on yourdailysportfix.com.
]]>A strong core is important because it stabilizes our body and supports it during any movement, whether it’s exercising, bending, or simply walking. That’s why strengthening your core muscles can improve your physical performance and make you stronger and faster.
Weak core muscles can often lead to bad posture and severe back pain, especially for people who spend long periods of time sitting. Strong abdominal muscles can help support and stabilize your spine, which is the best way to reduce or prevent back pain.
As we said, every person can reap the benefits from core strength, not only athletes. Strong abdominal muscles will make everyday activities such as walking, running, or even sitting much easier. This boost of physical performance can greatly improve the quality of life and help you reduce any injuries or pain.
The post 3 Good Reasons to Improve Your Core Strength appeared first on yourdailysportfix.com.
]]>The post Effective Core Workouts With No Equipment appeared first on yourdailysportfix.com.
]]>Get into a pushup position and extend your arms fully. Make sure that your arms are in line with your chest. Then, bring your right knee up into your chest and lower it back down before doing the same with your left leg. Continue switching legs at a medium to fast pace while keeping your torso taught and stable.
Go into a plank position with your forearms touching the ground. Your elbows should be directly under your shoulders while your legs are fully extended. From there, engage your core, glutes, and quads as you lift up your hips and back until your body makes a v shape. Pause for a second before returning to the plank position. This exercise can be performed using a pilates machine or without equipment.
Lay flat on your back and stretch your arms over your head. Engage your core and once it’s tight and stable, begin to lift your legs and your arms over your head. Then, bring both your arms and legs to the lowest point where you are able to maintain this hold. Remain in the hollow hold for 20 seconds before returning to your starting position.
The post Effective Core Workouts With No Equipment appeared first on yourdailysportfix.com.
]]>The post 3 Surprising Benefits of Sitting on the Floor appeared first on yourdailysportfix.com.
]]>Sitting on the floor engages the abdominals and back muscles as they work to maintain an upright position without the support of a chair. This constant activation helps to strengthen these muscles over time, leading to improved posture and reduced strain on the spine. Additionally, sitting on the floor encourages a more natural spinal alignment, which can alleviate back pain caused by prolonged chair usage.
The act of sitting cross-legged or in other floor-friendly positions promotes the stretching and lengthening of muscles and connective tissues. This can lead to improved hip, knee, and ankle flexibility and increased joint mobility, which is especially important for older adults and those looking to maintain a greater range of motion.
There is a reason that many meditation practices are traditionally performed in a seated position on the floor. By sitting closer to the ground, we establish a stronger connection with our environment, allowing us to feel more present and centered. This can help to reduce stress, promote relaxation, and enhance concentration.
The post 3 Surprising Benefits of Sitting on the Floor appeared first on yourdailysportfix.com.
]]>The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.
]]>Improving your posture can help alleviate strain on your back muscles and promote better spinal health. Practice sitting and standing up straight, keeping your shoulders relaxed and your back aligned. When sitting for long periods, make sure to choose a chair that provides adequate support, and take frequent breaks to stretch and change positions.
Consider incorporating exercises such as knee-to-chest stretches, cat-cow stretches, and pelvic tilts into your routine. These exercises target the muscles in your lower back and reduce tension. With regular practice, they can help to alleviate discomfort and restore mobility.
Weak core muscles can contribute to back pain, as they are responsible for supporting your spine. Strengthening these muscles can help stabilize your spinal column, reducing strain on your back and preventing future pain. Exercises such as planks, bridges, and abdominal crunches are great ways to target your core.
The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.
]]>The post Why You Need To Start Walking Backwards on the Treadmill appeared first on yourdailysportfix.com.
]]>Walking backwards on the treadmill improves the joints’ mobility and strengthens the muscles surrounding your knee. This can significantly reduce (or even get rid of!) knee pain that is caused by surgery or incorrect shock absorption. Walking backwards for even just a few minutes has the potential to reduce or completely get rid of your knee pain!
Challenging the body to walk backwards forces new muscles to work in order to keep your balance in the new pattern of movement. This improves balance and core strength, as it will be difficult when you first start walking backwards. Once you get used to the movement, you can even add an incline or pick up speed to really fire up those muscles!
The post Why You Need To Start Walking Backwards on the Treadmill appeared first on yourdailysportfix.com.
]]>The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.
]]>Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.
Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.
This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.
Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.
The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.
]]>The post 4 Reasons to Try Aerial Yoga appeared first on yourdailysportfix.com.
]]>Being suspended in the air will help you deepen your yoga stretches. The silk hammock is used like a yoga strap, pushing your flexibility to the next level and also strengthening your core like no other exercise. In order to not fall or to move from one movement to the next, your core will always need to be engaged.
By using the hammock to take your weight, it can take some weight off your joints and it will help you to get deeper into yoga postures without compression on the spine.
Hanging upside down is increasing the blood flow to your brain, which is great for brain health and detoxing your body.
If you have been practicing yoga for a while you will know that getting into inversions can be quite challenging. With the help of aerial yoga, you will learn better balance and you can practice handstands in the air to give you the ability to do them back on the ground.
The post 4 Reasons to Try Aerial Yoga appeared first on yourdailysportfix.com.
]]>The post Have You Tried the Pilates Ring Workout? appeared first on yourdailysportfix.com.
]]>Stand in a squat stance and take the pilates ring between your open palms and straighten your arms in front of your chest. Squat down and squeeze the ring between your palms, feeling the resistance in your chest. This exercise works on your legs, glutes, shoulders, and chest muscles.
For this exercise, you can either put your ankles inside the ring or balance on the outside. Inside will work the outside of the thighs and outside you will be working your inner thighs. Lie on your side, using one arm on the floor for balance, and lift both legs up and down. You will also feel it in your waist.
Lie flat on your back with your knees bent and your feet on the floor, put the ring between your knees and squeeze it a little to keep it in place. Lift the glutes off the floor, vertebrae by vertebrae, squeeze the ring as you go up, and release as you go down. Make sure you are engaging the core throughout the entire movement.
This is a core finisher! Lie on your back with your legs straight in the air, put the ring between your ankles and lower your legs so you feel resistance in your core, but don’t curve your lower back. Lift your head, neck, and upper chest, and straighten your arms to the sides of your body. Pulsing the arms up and down in time to your breath, turning the palms upwards and downwards with the inhale and exhale. So five inhales and five exhales, 10 times and you have the pilates 100!
The post Have You Tried the Pilates Ring Workout? appeared first on yourdailysportfix.com.
]]>The post Benefits of Good Posture You May Not Know appeared first on yourdailysportfix.com.
]]>If you’re looking to strengthen your abdominal muscles but hate the idea of having to do lots of sit-ups or planks, you can take comfort in the knowledge that simply standing up straight extends your muscles and helps to keep them toned.
Our organs need space in order to function properly and poor posture can put pressure on the digestive tract and impede digestion as a result. Standing up straight allows these muscles to contract as they’re meant to and keep everything running smoothly.
If you suffer from pain in areas like your back, neck, and shoulders, one of the first things you should be looking into is whether your posture is to blame. Slouching can strain these areas and limit blood flow, leaving you with a tight, sore feeling.
The post Benefits of Good Posture You May Not Know appeared first on yourdailysportfix.com.
]]>The post Core-Strengthening Exercises That Can Help With Back Pain appeared first on yourdailysportfix.com.
]]>The bird dog move helps strengthen the entire core and builds stability. To practice it, get on all fours and keep your back as straight as possible. While tensing your abs, reach one hand in front of you and the opposite leg behind you. Hold for 30 seconds, then switch sides.
Glute bridges help strengthen your glutes, which are part of your core. Single-leg glute bridges, a bridge which involves pulling one leg up and lifting your butt with the other, can help lengthen hip flexors as well. Shortened hip flexors are one cause of lower back pain.
Side planks work many different muscles in your core, including several which are deep in your back. That makes them an awesome exercise to practice to strengthen your back in a way that will benefit your spine.
The post Core-Strengthening Exercises That Can Help With Back Pain appeared first on yourdailysportfix.com.
]]>The post 3 Good Reasons to Improve Your Core Strength appeared first on yourdailysportfix.com.
]]>A strong core is important because it stabilizes our body and supports it during any movement, whether it’s exercising, bending, or simply walking. That’s why strengthening your core muscles can improve your physical performance and make you stronger and faster.
Weak core muscles can often lead to bad posture and severe back pain, especially for people who spend long periods of time sitting. Strong abdominal muscles can help support and stabilize your spine, which is the best way to reduce or prevent back pain.
As we said, every person can reap the benefits from core strength, not only athletes. Strong abdominal muscles will make everyday activities such as walking, running, or even sitting much easier. This boost of physical performance can greatly improve the quality of life and help you reduce any injuries or pain.
The post 3 Good Reasons to Improve Your Core Strength appeared first on yourdailysportfix.com.
]]>