The post Simple Ways to Manage Back Pain appeared first on yourdailysportfix.com.
]]>Choose the Right Footwear
Improper footwear is often overlooked when it comes to understanding potential causes of back pain. Styles like high heels, flats, and flip-flops may look nice, but they can also exacerbate pain by throwing your body’s musculoskeletal system out of alignment. Before you run to the chiropractor for another adjustment, make sure that your shoes promote proper alignment and provide adequate support for your arches and heels.
Maintain Proper Posture
Supportive footwear will only go so far if your posture is out of whack. Positions such as hunching, slouching, and crossing your legs can put stress on your spine and back muscles, making back pain worse over time. When sitting or standing, keep your spine in a neutral position with your shoulders back and your chin parallel to the ground. Practice back-strengthening exercises and stretches to improve spinal mobility and counter any tightness.
Support Your Lower Back
When you need to sit for extended periods, try using a lumbar pillow or cushion to support the natural curve of your lower back. This will promote healthy spinal alignment and reduce strain on the lower vertebrae and sacrum, making sitting more comfortable and preventing existing back pain from getting worse.
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]]>Exercise Boost
Not only can stretching be helpful for exercising, but it can also improve our passive range of motion (also known as PROM). This is especially good when it comes to exercises that involve external props, such as walls, bouncy balls, handlebars, and other equipment at the gym. However, it’s super crucial that you don’t stretch yourself too excessively, lest you injure yourself.
Pilates | Fitness (@lanas_workout)Great for Posture
As we mentioned previously, stretching is also super good for improving posture. When you combine stretching with a solid array of strength exercises, you’ll find it much easier to stand up straighter, healthier, and more confidently. The overall net effect of organic stretching on a regular basis is a positive one, and the kind of thing you’ll be sure to feel the difference of for years down the line.
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]]>Yoga is a great way to improve your posture because it requires our bodies to stretch in ways they don’t normally. Even if you don’t have a daily yoga practice, you can still include these movements into your day at any time. The more you practice these poses, the better your posture will become over time. Eventually, the goal is that you won’t have to even think about standing up straight–it will just happen naturally! Here are three yoga poses to improve your posture.
Cat Cow Pose
Start on your hands and knees in a tabletop position and slowly curve your lower back up and down with your inhales and exhales. Do this exercise until you feel your spine relax.
Cobra Pose
Lay down on your stomach and put your hands flat on the mat by your shoulders. Slowly push your chest up until your elbows are straight. Hold this for a few seconds and then release. Repeat as many times as you want.
(@ellylovesyoga)Downward Facing Dog Pose
Start in a tabletop position. Lift your knees, tuck your toes, extend your legs, and press back into downward dog. Hold, release, and repeat steps as needed.
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]]>The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.
]]>Maintain Good Posture
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.
Engage in Gentle Stretching Exercises
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.
Strengthen Your Core Muscles
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.
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]]>Deeper Stretches and Strengthens the Core
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.
Relieves Joint Pressure and Spinal Compression
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.
Increases Blood Flow
Hanging upside down is increasing the blood flow to your brain, which is great for brain health and detoxing your body.
Help You Reach Inversion Goals
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.
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]]>The post Improve Your Posture By Strengthing Your Chest and Triceps appeared first on yourdailysportfix.com.
]]>Push-Ups
A simple push-up is one of the best chest and tricep exercises you can do. If you’re a beginner you can start on your knees, and if you want more of a challenge you can use handles to go even deeper.
Start in a high plank position with your hands beneath your shoulders. Engage your core and bend your elbows to lower the body down in one long line from head to heels in one movement. When the upper arms are parallel to the floor, press straight back up to start. Do 10-15 reps.
Dumbell Chest Press
Another great chest and tricep exercise in one, you can do it on a mat on the floor or on a bench. If you want to work on the upper chest you can put the bench on a positive incline.
Lie on your back with your knees bent and your feet flat on the floor, holding a dumbbell in each hand. Extend your arms straight up parallel to the chest with palms facing towards the bottom half of your body. With control bend your arms and lower them to your sides until your triceps touch the floor. Your elbows should be at a 45-degree angle. Then straighten your arms and return to the start position. Do 10 reps.
Tricep Dips
You don’t even need a gym for this exercise, just a chair or a coffee table and you are ready. Once you get stronger you can straighten the legs to make it harder.
Start seated in the chair and hold the front edges with both hands. Scoot your butt forward until it’s hovering just off the seat and your legs are 90 degrees and straighten the arms. This is your start position, then lower your body down until your elbows form 90-degree angles. Push through the back of your arms to press back to start. Do 10 reps.
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]]>Since the pandemic there has been a big rise in popularity because you can do it anywhere and you don’t need much space or equipment. Here’s why you should take a barre class.
The Benefits of Barre
There are loads of benefits from doing a barre class including toning every part of your body and it increases bone density as it is considered a form of resistance training. Since all the movements are very controlled, there is a lot of focus on your core, shoulders, and hips which are the key stabilizers in your body. Posture is the main component and you will be able to see any weaknesses or imbalances in your body from just one class.
What Do You Need?
If you are doing it in a class environment there will be a long bar for you to hold on to. If you are home all you need is a chair, a set of dumbbells, a resistance band, and a soft pilates ball. Find a class near you or online and start practicing those moves to support your joints and improve your posture.
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]]>The post Benefits of Good Posture You May Not Know appeared first on yourdailysportfix.com.
]]>Improved Core Strength
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.
Better Digestion
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.
Reduced Pain
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.
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]]>Standing up straight gives the appearance of being taller, more confident, and graceful. Not to mention that it’s much better for your spine, in general. Poor posture from slouching (particularly during your teen years) can lead to a condition called hyperkyphosis which is charecterized by a rounded, forward-leaning upper back.
If that posture sounds familiar, don’t stress, because spinal extension is totally trainable.
Step #1
Sit against a wall, making sure that your ribs are back and the back of your head and shoulder are touching the wall.
Step #2
Bring your elbows to the wall and lift your wrists back to touch the wall behind you. It is very important that you do not lift your ribs as you do this; keep your back flat against the wall.
Step #3
Squeeze while straightening your arms up the length of the wall—keeping your ribs in—and then bending them back down. Make sure your elbows and wrists maintain contact with the wall and do 10 reps.
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]]>Cat-Cow Pose (Beginner)
- Position yourself on a yoga mat on your hands and knees with wrists directly under shoulders and knees directly under hips. Exhale, tuck your tailbone under and lower your head so that your back is arched upward like a cat.
- Inhale and simultaneously lift your pelvis and head toward the ceiling so that your back is now arched downward and your belly toward the floor.
- Repeat 5-10 times, breathing deeply.
Photographer (@yogaandphoto)Camel Pose (Advanced)
- Stand on your mat and lower to “stand” your knees.
- Place your hands behind you, holding onto your ankles.
- Begin to arch backward, leading with your head. Imagine drawing a line with your nose from the ceiling above to the wall behind you.
- Hold for 5 breaths to open up your chest and shoulder muscles.
- To exit the pose, sit your hips on your heels, slowly straightening your spine and bringing your head up last.
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