Yoga poses that involve twisting the spine help unblock and purify the liver, which contributes to eliminating toxins.
Yoga can help in the process of cleansing and body renewal with some postures or asanas that create a pressure on the stomach, small intestine and large intestine and help in this way to eliminate toxins and relieve inflammations. What yoga postures have the ability to massage the organs involved in this process of body renewal? In general, they agree:
Inverted postures (such as Sirsasana, balancing on the head).
Torsions and forward bends, which reposition the digestive organs.
Postures that involve a twisting of the spine help unblock and purify the liver and gallbladder because they perform an internal massage to the abdominal organs and mobilize the diaphragm.
This is the case of Ardha Matsyendrasana (a yoga posture that involves half twisting in a sitting position, as in the photo) or Jathara Parivartanasana (this other posture involves a twist lying on your back on the floor with your arms crossed and your legs bent to one side).
These twists also gently massage the lower back, because the important thing is to try to make the spinal torsion start from the coccyx and drag the lower abdomen. As a result of the pressure, the liver contracts and thus tones, and the intestines move. By activating all this machinery, the body initiates its own internal cleansing process.
On the other hand, maintaining these postures by breathing deeply is very beneficial for digestion. In addition, as with all yoga postures, these also allow us to relax. You can even breathe imagining that you bring air, consciousness or energy to each organ. By focusing on the sensations that arise naturally, you learn to listen, wait and get to know each other. Care must always be taken not to overtensen the muscles.
If you want to get started in the practice of Yoga, easily and safely, start with the most complete online course for beginners of Escuela Cuerpomente, Initiation to Yoga with Eva Roca.
LIVER MASSAGE
This yoga exercise will especially help you massage the liver. If you have doubts regarding how to perform the movement, we advise you to consult with a professional. To begin with, you just need to look for a quiet and noise-free place. Follow these steps:
Bend your right leg by bringing your heel to your left hip. Pass your left leg over it and place your foot next to your right knee.
With your right arm, hug your left knee and place your left arm behind your back.
Gently turn the trunk to the left, from the lower back to the neck, to perform a small massage to the abdominal organs.
Stay like this for about 20 seconds, undo the posture and repeat it on the other side.
Ball exercises help strengthen and give flexibility to postural muscles to prevent back pain.
The Swiss ball, also known as stability ball or physio ball, is frequently used for its great usefulness to keep the spine flexible, tone and strengthen postural muscles, as well as relieve or prevent back pain.
Although it seems paradoxical, the effectiveness of this technique lies in the instability of the ball, which forces the muscles to work and exercise balance and senses to maintain the position.
WORKS BALANCE TO RELIEVE BACK PAIN
This technique is based on the exercises developed by the Swiss doctor Susan Klein Vogelbach, who established the methodology and applications of work with balls.
The postural muscles (neck, back, abdomen and legs) support the body, allow its movement and contribute to keeping the center of gravity stable, both at rest and in motion.
Working with the ball forces you to use balance, which increases strength and muscle tone and favors its strengthening and intervertebral muscles, which reinforce the structures of the vertebrae.
BRIDGE EXERCISE
With this posture, the muscle chain is rebalanced, functionality is recovered and the muscles of the back and legs are toned.
It is advisable to go barefoot, which allows a better grip of the ball with the feet and a maximum use of the proprioceptive system.
THE GUIDELINES YOU SHOULD FOLLOW ARE:
Lie on your back with your arms parallel to your body, and with your palms lying face down, your knees bent and the soles of your feet resting on the ball.
Breathe in and try to lift the trunk, arching it from the hips to the upper back.
Hold this pose for 5-10 seconds.
He spires and rests the trunk back on the mat.
Once the movement is finished, lower your feet and rest them on the mat.
In sports, stretching improves flexibility, relieves muscle aches, and prevents injuries. But when is the best time to stretch, before or after exercise?
When a muscle is stretched, the connective tissue becomes more flexible. The muscle does not lengthen, as has been believed at some point, but it is relaxed, loosened. For the same reason it is also not accurate to say that if a muscle is not stretched it will shorten. The truth is that it will remain contracted.
IS IT BETTER TO STRETCH BEFORE OR AFTER EXERCISING?
On this issue there have been opinions for all tastes among physiotherapists and sports medicine specialists. A certain consensus has now been reached, which we will try to explain.
The general rule is that the best time is after exercising, but there are some nuances depending on the activity to be performed.
STRETCHING BEFORE EXERCISE
It is not advisable to perform static stretches before practicing a sport that requires strength and speed. This type of physical activity requires some tension, not that the muscle is too relaxed. According to studies, static stretches that are held for a few seconds reduce immediate muscle performance.
Stretching before intense exercise is also likely to increase the risk of injury, rather than prevent it. During stretching, microlesions can occur that become pathological breaks.
This does not mean that you have to start exercising at maximum intensity without preparation. On the contrary, heating is precise. Warming up means exercising gradually without reaching maximum intensity.
Within the warm-up, dynamic stretches can be included, which consist of gentle and controlled movements, which do not reach the limits of static stretching or involve bounces. In general, you should never go into action without having warmed up.
STRETCHING AFTER EXERCISE
Stretching after exercise also depends on the effort made. After a running session, for example, you can do extensive static stretches to improve long-term mobility. However, it is not proven that stretching will prevent injuries.
You should refrain from performing static stretches after sports practices that have pushed the muscle to the limit, such as strenuous strength training (weights, climbing, machines, etc.), speed or jumps. When the maximum of the muscles has been demanded, it is likely that micro-tears have occurred that can be aggravated when stretched.
These micro-tears are the cause of soreness, but they also contribute to muscle growth.
It is best to give your muscles a break after intense workouts and postpone stretching until the next day.
PROS AND CONS OF STATIC AND DYNAMIC STRETCHING
Static and dynamic stretches have advantages and disadvantages.
DYNAMIC STRETCHING
This type of stretch is especially suitable for warm-up. The muscles are better supplied with blood and loosened by gentle, elastic movements with about 10 to 15 repetitions (no rebound).
Proceeds
They promote the interaction of different muscle groups.
They improve blood circulation.
They briefly increase range of motion, relieve tension, pain and stress.
They prepare the body for high intensities and complex movements.
They slowly increase the pulse and prepare for intense exercise.
They support a more accurate subsequent execution of the exercises.
Disadvantages
Stretching too hard, even dynamically, can increase the risk of injury and reduce maximum strength. You must try never to reach the limit of pain.
In which sports are dynamic stretches recommended?
Machine training and weight lifting.
Strength and speed sports such as football, sprinting, cycling, athletics.
STATIC STRETCHING
Static stretches stretch and hold muscles in one position for at least 20 seconds. They can be performed after training, but not after intense exertion or when the muscles are sore. Stretching can make the situation worse.
Proceeds
They improve mobility and range of motion.
It prevents the stiffness of the muscles and connective tissues that can reduce agility and favor contractures that cause back or neck pain.
Disadvantages
After stretching, the muscle loses responsiveness. It’s not a big deal if you’re not looking for maximum performance.
Stretching before exercising can make the muscle more prone to injury.
In which sports are static stretches recommended?
Dance, gymnastics, yoga, pilates.
Martial arts such as karate or taekwondo.
THE 5 RULES TO PERFORM STRETCHING WELL
Continue to breathe normally while stretching so your muscles get enough oxygen.
Perform static stretches slowly, never jerking or bouncing.
Do not stretch your muscles in case of injuries, muscle aches or after intense exercise.
It stretches but without crossing the limit of bearable pain.
It is always good to practice physical exercise, but when temperatures are high you have to take precautions and be attentive to the body’s signals.
In summer everything is more fun and you want to go out and enjoy the outdoors, for example, doing sports. When the sun shines, many put on their sneakers and meet friends to run through parks and city streets. And those who normally train in gyms also throw themselves outside.
However, when temperatures reach the highest of the year, outdoor physical activity can become dangerous. Heat is an added stress factor for the body, even if you think you get along well. That is why it is necessary to recognize the symptoms that must be stopped.
THE RISKS OF EXERCISING IN TOO MUCH HEAT
With the heat you sweat more because the body is making an effort to lower the temperature (and with sweat increases the risk of burning your skin with the sun’s rays). In addition, the blood is directed to the surface to cool it. As a result, there is less blood available for the muscles and for the functioning of the internal organs. Blood pressure drops and heart rate increases.
This response of the body to heat increases the likelihood of cramping, dizziness and general malaise.
There is no temperature limit for sports. What matters is individual adaptability and behavior. The influence of humidity is very important: it is more comfortable and safer to run in dry heat than in humid heat. In any case, above 30 ºC extreme precautions must be taken.
Extreme heat can lead to rapid dehydration and overload of the cardiocirculatory system. If you train in full sun, you risk suffering from sunstroke, heat stroke or cardiocirculatory collapse.
Your body temperature can quickly rise to 40 ºC and from there things get very dangerous.
PRECAUTIONS IF YOU DO SPORTS WITH SUN AND HEAT
The first thing is to assess if it is not worth getting up early or waiting until the afternoon to exercise. It is preferable, but sometimes competitions or social gatherings “force” to face the hours of maximum heat.
In that case, it is advisable to be aware of the risks and keep an appropriate pace. We can run slower or walk and increase the frequency of breaks for rest.
It is imperative to drink before, during and after exercising. You can prepare your own isotonic drink with a liter of coconut water, the juice of two lemons or two oranges, a teaspoon of iodized sea salt and a teaspoon of baking soda.
WHEN TO STOP
The symptoms that you should end your exercise session are common sense, but we remind you:
Fatigue.
Cramps.
Difficulty catching your breath.
Dizziness.
Sleepiness
Headache
Feeling irritable or lightheaded
Alterations in vision
Before these symptoms, stop, get in the shade and drink. If you don’t feel better in a few minutes, see your doctor.
Activities such as running, cycling or strength training also train the muscles of the back and prevent pain, but there are activities, sports and specific exercises that strengthen the back and avoid discomfort.
If your physical condition is good, if you keep toning the general muscles and lubricating the joints, the chances of feeling discomfort in the back are greatly reduced. Back pain usually appears as a result of an overload caused by the lack of tone of certain muscles. We can work these muscles with 10 minutes of exercise a day.
WHAT REALLY HURTS OUR BACK?
If you think about your back, you have your spine in mind. The spine is the pillar of your body in the true sense of the word. It consists of a total of 33 vertebrae connected to each other by small joints. We actually have 33 vertebrae during childhood, but over the years they shrink to 24 because the apex of the sacrum and coccyx fuse into a single bone.
Inside the vertebrae are the intervertebral discs, which function as shock absorbers. Finally, ligaments and tendons shape the spine, which is supported by numerous adjacent muscles.
If the interaction of bones, joints, tendons, ligaments, muscles, and connective tissue works well, then the spine is not as sensitive a structure as many thinks. We usually don’t feel our spine.
But if the important muscles are poorly trained, this means more work for the spine, whose bones suffer from overload and accelerated wear. Therefore, maintaining strong and well-trained abdominal and back muscles is the best prevention against pain.
Back pain can have these other causes:
Incorrect or repetitive movement patterns.
Psychological stress.
Organic diseases of the spine.
Wrong diet.
Incorrect posture that causes compensations.
Intense physical work.
Obesity.
Sedentariness.
STRONG MUSCLES PREVENT BACK PAIN
Just ten minutes of gymnastics a day strengthens the numerous small, deep muscles surrounding the spine. If you want to exercise more, there is no problem. With proper technique and accompanying muscle training, almost any sport is suitable for strengthening the body.
Sport also prevents psychological stress. When you move, the body is freed of stress hormones and muscle tensions are loosened. Stress is a trigger for back pain that should not be underestimated. So much so that any conflict with another person or with yourself can favor the constant muscle tension that generates the pain.
5 WORKOUTS FOR THE BACK
1. NORDIC WALKING
It turns animated walking through the poles into a complete body workout. Arm swinging strengthens chest and back muscles, tones arms and shoulders, and improves posture.
Even inexperienced people can gradually develop a good condition with Nordic walking. However, it makes sense to learn the correct technique, otherwise you can get used to the wrong movements.
2. RUNNING IS NOT THE BEST THING FOR YOUR BACK
It is very popular and has more and more followers, however, when running a particularly favorable movement for the back is not made.
Hard surfaces, such as asphalt or city sidewalks, are not good for runners, as movement is barely dampened, compresses the spine and stresses the joints. Proper running shoes with good cushioning are very important if this is the physical practice you like. And, if you can, run on dirt or grass.
3. CYCLING
Strengthens core and leg muscles. Cross country over hills and valleys is not recommended for an already damaged back, the vibrations would be too strong. People with sensitive backs should prefer lightweight bikes with a low step.
A well-suspended saddle is soft on the back. The seat height, the position and inclination of the saddle, the height and inclination of the handlebar, as well as the length of the seat, must be adjusted so that the backrest is straight. A forward-leaning athletic posture, on the other hand, is not good for the back, many racing cyclists struggle with back problems.
4. THE DANCE
It trains muscle groups throughout the body, improves endurance, coordination and posture. To maintain balance, dancers must tighten the muscles of the legs, pelvic floor and back.
Those who want to dance without a partner, but not alone, can sign up for Zumba, Latin cardio or aerobic salsa classes, practices that help improve posture and endurance.
5. AQUAFITNESS FOR THE BACK
When moving against water resistance you must perform a lot of force. In this way the muscles are incredibly strengthened. At the same time, buoyancy relieves the load on the spine and joints. This makes aqua fitness or aquatic gymnastics especially suitable for overweight people.
STRENGTHEN BACK MUSCLES WITH WEIGHTS
One of the success factors of fitness gyms is that the activity can be adapted very specifically to special interests and needs, thanks to the work of physiotherapists and personal trainers.
For example, specific training can be performed with machines and weights to strengthen the muscles, tendons, ligaments and bones related to the back. You can also develop muscles in a specific way. Ideally, exercises on strength machines are based on an individual training plan, which can be designed by physiotherapists and rehabilitation doctors.
At the beginning of back training, you can determine the degree of mobility of different parts of the spine, as well as the strength of all important muscle groups. A specific program is designed and after a few weeks the changes achieved are assessed.
STRENGTHEN YOUR BACK WITH QUIET ACTIVITIES
PILATES
This discipline is based on the strengthening of the body center, composed of abdominal muscles, lumbar muscles and glutes.
The exercises, performed slowly and with concentration, reach the deep muscles, even around the spine. Training improves physical strength, flexibility, balance and coordination. The posture becomes more upright and elegant.
Pilates exercises can be performed with special equipment or on the mat. The level of difficulty increases according to the level of training. If the exercises are performed correctly, the benefits can be appreciated relatively quickly.
YOGA
In yoga there are many exercises (asanas) that strengthen the back and abdominal muscles, both for beginners and advanced.
The most famous form of yoga is hatha yoga. This method considers flexibility, harmony of the body, breathing and nutrition as the basis of physical and mental well-being.
If you suffer from back pain and especially if you have diagnosed a back disorder, such as lordosis, scoliosis or hernias, go to a yoga instructor with knowledge of physiotherapy and anatomy to achieve the best results.
TAI CHI
With the help of this traditional Chinese gymnastics, characterized by fluid and slow movements, the entire body is gently toned. Tai chi strengthens muscles, endurance and coordination.
It also reduces stress and works body awareness, so that we learn to reduce the effort we make when practicing any movement.
QIGONG
Typical of this method are exercises without moving from the site that are combined with breaths and meditation.
The exercises soothe the spine and joints. If chi kung is done correctly, one cannot hurt or overload oneself. Therefore, it is suitable for everyone. It is a practice especially suitable for finishing any other physical activity.
Long hours of inactivity and sitting work cause back and neck pain. But you can gain flexibility with very simple exercises.
The human body does not have a natural anatomical arrangement to sit for long periods of time. The body has been designed primarily for movement (walking, running, jumping…), as well as for resting at ground level.
A sedentary lifestyle and poor postural hygiene cause a loss of muscle flexibility that is accentuated over time because its effects are cumulative and difficult to perceive.
Recent studies reveal that 55% of people who work sitting have discomfort in the neck and shoulder area (43%), dorso-lumbar (46%) and head (16%).
A FLEXIBLE BACK MUSCULATURE WILL REDUCE YOUR PAIN
Performing tasks in sedentary postures is an effort for the central nervous system. An underutilized musculature loses flexibility because it only contracts and does not stretch.
The tension of the leg and hip muscles reduces the movement of the upper femur, and when mobility is restricted the lumbar and sacroiliac joints have to work, something for which they are not conditioned. The result is repetitive strain injuries and pain in the back and neck.
RECOVERING THE VITAL TONE
Using the chair to do yoga postures can restore the flexibility of the muscles, for example, thanks to the stretches that seek asanas such as Garudasana and Salamba Uttanasana, two good tools that relax and tone the central nervous system.
1. GARUDASANA
Sit in a chair and keep your spine extended and your shoulders relaxed.
Pass your left arm under your right and cross them at your elbows.
Join your hands, ensuring that the fingers of the left hand are placed on the right palm.
Deinterlace the arms and shake them gently.
Repeat by changing arms.
2. SALAMBA UTTANASANA
Put your feet on the floor apart from each other a little more than your hips.
Relax your spine and drop your head to the ground with your arms touching the ground. Make sure that the rib cage rests between the legs.
The movements that are made when walking produce the effect of a massage on the whole body, which relaxes and is filled with energy. Acting on the rhythm, breathing, gaze or consciousness the benefits multiply.
Before learning to speak we receive a gift that exalts our body by improving our physical, mental and spiritual abilities, and helping us in the process of living: walking.
When there is time for few things and yet the body cries out for some kind of training or the doctor advises it kindly, it is easy to have somewhere on hand where it is possible to take a walk or take a walk.
Walking is an easy remedy to reduce restlessness in everyday life: when we feel the pressure at work, we lack the breath when climbing the stairs or worries do not let us sleep.
Walking regulates blood pressure and cholesterol, massages the heart, is beneficial against rheumatism, arthritis and osteoarthritis, and activates muscles, bones and different body systems. It thus provides the necessary energy to resume the activities of the day serene and relaxed, cheerful and at peace with oneself.
WALKING IS AN EXCLUSIVELY HUMAN MOVEMENT
When the first human being stopped going on all fours and stood up, he separated the movement of the upper body from that of the lower one, so he stopped walking like monkeys. Human beings, to take a step forward, while advancing the right foot next to the right leg and hip, we also advance the rib cage, the left arm and hand. In the next step, we follow the reverse process, making slight twists that distinguish our walk.
According to scientists, this event marks the beginning of a change for the human being and has three fundamental consequences:
It influences the size and capacity of the brain, which develops to how we know it today
Expands the nervous system’s ability to transmit movement to the brain
Being able to easily turn the head and also turn on itself, the human being expands his field of vision to 360º and organizes the dynamics of the body according to that change.
HOW TO IMPROVE THE QUALITY OF MOVEMENT
Heterogeneous movement of the pelvis and rib cage are essential for speeding up the nervous system and brain. How is it activated? First warning if there is movement in these parts of the body when we walk. If there is not, we will perform the following exercise:
We hugged each other bringing the right arm and hand to the left shoulder blade, and the left arm and hand, to the right. In this position, we walk.
If we still do not distinguish the movements of the hip and rib cage, we will take long and fast steps. We will notice that the body reacts and that the rib cage moves in an arc to the right side when advancing with the left foot, and in an arc to the left, when advancing with the right. We take 50 steps.
Then we invert the arms, that is, the arm that is above is placed below. We take 50 more steps feeling how the movement between the rib cage and the hips breaks down.
We let go of our arms and walk as usual. We will notice that our walk has become more mobile and lighter. The breath is released and a pleasant feeling of freedom runs through the body.
THE IMPORTANCE OF THE GAZE WHEN WALKING
Every human being when he begins to walk repeats the same process. Just observe babies to learn different ways to help us with walking. When the baby leaves the floor and with great effort, clinging to the legs of a table, stands up, the first thing that activates are the eyes. He observes the colors that attract him and where he directs his gaze begins the movement. Hundreds of muscles, the nervous system and part of the brain are set in motion so you can start walking.
It is the eyes that are responsible for organizing the body to address movement. This organization must be repeated many times to become a habit and internalize the process. But there comes a time in adult life when it becomes routine. To change the acquired patterns and that walking becomes a revitalizing practice again, you can perform the following exercise:
Take twenty steps in a straight line looking straight ahead, opening the field of vision up, down and to the sides.
Then another twenty looking slightly to the left, without deviating.
As many looking to the right, twenty looking at the ground and twenty looking at the sky.
Then he continues walking with his gaze straight ahead, opening the field of vision to distinguish what happens to the left, to the right, up and down, without trying to look or observe, but only to see.
With this exercise walking will be renewed and will give us a more complete vision of the sky that protects us and the ground that welcomes us. The feeling of overwhelm and oppression will be transformed into breadth and generosity.
RELAXATION ALSO WALKS
If you pay attention to the process of walking, we will see that it is done between tension and relaxation. If we support the latter with thought, the process becomes a method of relaxation.
There are also techniques to improve body posture when walking. The benefit we get from walking depends on how the body is positioned.
When it is well aligned, it does not have to endure unnecessary stresses and communicates and organizes better to transmit energy. Perform the following exercises when walking on different types of surfaces:
Flat surfaces. If we walk on a flat surface, it is advisable, when reaching the desired pace, to start a visualization that will provide us with energy. We imagine a light that goes up: first we see it in the perineum, then in the lower belly, we go up to the solar plexus to pass to the heart, then to the throat, we continue between the eyes and finally just above the head.
On a moving tape. If we walk on a mobile treadmill, we will program the walk we need according to the weight and height. We’ll start with a smooth program. The programs contemplate the process of acceleration and deceleration at the beginning and end of the walk.
In the mountains. If we climb the slope of a mountain with a steep slope, we must place the trunk almost parallel to the ground to facilitate the work of the legs and back. If we go down the slope, we must leave the foot relaxed on the ground and bend the knees at each step, making bellows with the leg and hip to cushion the impact of the body on the knees.
On the beach. Walking on the sand of the beach with bare feet or through a meadow is pleasant and is a great massage for the feet. In the first case, we will walk near the waves wetting our feet in them to receive the massage of the sea and accept their salts, which the body will appreciate.
CHOOSE SUITABLE FOOTWEAR FOR WALKING
But regardless of how or where you walk, walking starts with your feet. They are the ones who support the weight of the body at every step dynamically. That is why it is essential to choose good walking shoes.
It is important that it weighs little – it is not advisable to drag extra kilos – and must have a good support: what best holds are the shoes with laces, better than those of Velcro or moccasin type.
And, of course, it is not advisable to take long and tortuous walks if we put on shoes with a little heel.
From there it is enough to carry a bottle of water to hydrate and try to transport little weight. If you carry some weight, it is preferable that it be in a backpack tight to the body.
BREATHING WHEN WALKING
Normally, for a smooth walk of a quarter of an hour, breathing does not require preparation. Its unconscious mechanisms with its wisdom accumulated in our genes over years and generations place it where it should be and activate it as needed.
If you are going to perform an athletic walk, you start walking gently for five minutes and then accelerate the march for five more minutes until you reach the desired pace.
Automatically, we will perceive that the unconscious breath is maintained at a rhythm. Our only task will be to consciously help the rhythm of the march and, in turn, that of the breath that we have acquired.
If we still notice that we are out of breath, we will prepare the systems and apparatus involved in breathing – lungs, diaphragm, nervous system, brain and the muscles that join the ribs and rib cage – to respond to the needs of our walk, be it an athletic walk, a walk or up or down a slope. To do this we will perform the following exercise standing, sitting or lying on the floor:
We perceive the place where we locate the breath, the duration of inspiration, expiration and pauses, if any, and also its rhythm.
We breathe in normally and then exhale almost completely, stop and get a little more air, in the form of syncopation. We stop again and exhale syncopating twice more and then count to five without taking air. We inspire again and repeat the whole process three times.
We pay attention to how the location of the air; its duration and quality have changed. We repeat the exercise but syncopating three times at the end of inspiration, stop, count five and exhale.
After this exercise we will observe that our breathing capacity increases, lengthens, occupies more space in the body. We already have our breath ready to walk.
A LONG ROAD STARTS WITH A STEP
When we feel willing and have tried the different ways of walking suggested, we will stop thinking about it. The body has memory and will remember them. One of the great qualities of walking is that it can be done at any time of the day and does not require any complementary gadget.
So let us walk. Let us enjoy the moment, the landscape, the sky, the movement, the joy with which the cells exchange energy while we walk and let ourselves be infected by their joy and generosity.
Gentle handling relieves the stress of working with the computer. Offering this self-care on a daily basis can prevent injury and pain.
The small muscles and joints of the wrists and hands work hard all day: typing, grasping, pushing, turning… They are constantly in action.
However, we devote little care to them. If you want to relieve the tensions that accumulate in the hands after, for example, spending hours using the computer, they can be easily massaged, even sitting at the work table.
Ideally, someone should apply the massage to another person, but if this is not possible it may be enough to use one hand to relax the other.
The manipulations must be firm but gentle and tasty. The most comfortable thing is to rest the hand that is going to be treated on the lap.
DAILY AFTER-WORK HAND MASSAGE
Start by massaging the bony part of the wrist with the pads of your thumbs, alternately turning them in opposite directions.
Press with the pads of the hands on the back of the hand to which the massage is applied. Slide them horizontally in opposite directions, towards the edges.
Hold the person’s hand. Place your thumb tip just over the area between your ring and pinky fingers. Press and slide towards the wrist, following the hollow channel between the knuckles. Move to the area between the middle and ring fingers, and repeat the movement. Continue until you complete all four areas.
Hold the person’s hand flat. With your thumb and index finger, take your little finger by the base and gently slide down, stretching and twisting as you go. Release at the tip. Move around your hand, working your other fingers.
Once the massage is completed in one hand, change to the other, taking into account that all movements and pressures must be exercised without causing pain and with the hand that is manipulated relaxed.
HAND MASSAGE TO RELIEVE TENSION
Hold the person’s relaxed hand over one palm and with the other caress the back, gently but firmly from the wrist to the tips of the fingers.
Turn your hand over and while you hold the back, caress now the palm.
Hold the person’s hand by the fingers, take the thumb and move it away from the other fingers, gently opening the hand to stretch it.
Slide your thumbs along the palm, pressing in deep, circular motions.
IF YOU HAVE BEEN INTERESTED IN THIS ARTICLE…
You can learn three different techniques to perform hand massages in the article “3 exercises to relax and relieve your hands”, by Badiana Badenes. These massages improve circulation, mobility and strength, and give greater harmony to the movements.
To the multiple benefits of a massage can be added the advantages of essential oils if properly diluted in vegetable oils. You just have to know the best formulas for each case. Discover the best aromatherapy formulas for massages here.
When you’re done with your hands, you can start with your feet. With this self-massage of the feet, you will achieve absolute relaxation.
The slight resistance offered by the band helps to tone the muscles gently and without risks, if you follow these tips to use it.
Elastic bands are simple, cheap instruments that allow you to perform a large number of exercises in a fun way. They are a good aid to tone, because they exert a slight resistance that forces the muscle to contract and are much more recommended than tensors.
RECOMMENDATIONS FOR USING THE ELASTIC BAND AT HOME
It is important, however, to choose the right band. If it is too hard, it will force excessive muscular effort. If it is too soft, you can solve the problem by folding it on itself.
But it is always better to find a middle ground, suitable for each person. A fundamental tip, when working with a band, is not to make sudden movements or pull it when releasing it. Do not try to tighten it completely or loosen it completely. Movement should be light and controlled.
EXERCISES WITH ELASTIC BAND TO TONE THE ARMS
Here are three easy but effective exercises to strengthen your upper body and tone your arms:
TO STRENGTHEN THE BICEPS:
Standing, with your legs slightly apart, pass the rubber under one of your feet and grab it at the ends, leaving your arms semi-flexed below your abdomen.
Breathe in and, when exhaling, tighten the rubber by flexing your arms and bringing your hands towards your shoulders.
Lower your arms again. Do 2 sets of 8 repetitions resting 10 seconds between them.
TO STRENGTHEN THE TRICEPS:
Standing, with legs open hip-width, pelvis tilted forward and abdomen firm, pass the band behind your back. Hold it at hip height with your left hand and shoulder height with your right.
Breathe in and, when exhaling, tighten the band by raising your right arm upwards and slightly forwards.
Repeat 8 times with each arm.
TO STRENGTHEN THE TRAPEZOIDS:
Sit on the floor with your legs crossed, your abdomen firm, and your back straight. Hold each end of the band with one hand, at the width of your knees.
With an inspiration, raise your arms above your head and hold them steady, albeit with a slight bend of the elbow.
When exhaling, tighten the band separating the arms. Watch that the shoulders are kept away from the ears.
Hold on for 10 seconds and return to the starting position. Repeat 8 times.
The Bidelasana yoga pose readjusts and repositions the entire spine, providing complete relaxation and oxygenating the entire body.
The spine is the axis that supports the weight of the body. Poor posture, lack of exercise or stress can cause overloads and stiffness that also affect the rest of the body.
Cats are great masters of stretching, helping them maintain flexibility and relax frequently. By stretching the back, we can also release tension and at the same time strengthen and relax the muscles of the entire spine.
The Bidelasana yoga pose is reminiscent of a cat stretching and simulates the movements and flexibility of this little feline. It is combined with the posture of the cow in a sequence that is most relaxing and that works especially the spine and the muscles of the back.
If you want to get started in the practice of Yoga, easily and safely, start with the most complete online course for beginners of Escuela Cuerpomente, Initiation to Yoga with Eva Roca.
BENEFITS OF BIDALASANA OR CAT POSE
The movements in the posture of the cat act on all the insertions of the nerves of the spine and facilitate the irrigation of the intervertebral discs, stretching and toning the muscles of the abdomen. This allows you to:
Induce deep relaxation.
Warm up the spine and prepare it for other exercises.
Give elasticity to the muscles and prevent back pain,
Strengthen the abdomen.
It relaxes and aligns the vertebrae, which provides greatest to the lower back.
HOW IT RUNS
You have to concentrate on coordinating the movements with the breathing phases. The movements, slow and gentle, should flow in the same way as the breath. In this way, a full and deep relaxation and a complete oxygenation of the organism is achieved.
Position yourself in a quadripedia position, ensuring that your hands are separated and aligned with your shoulders, and your legs with the width of your hips.
When you breathe in, relax your abdominal and gluteal muscles and lift your head, arching your spine and lower back down.
When exhaling, the movement is the reverse: you have to contract the abdominal muscles and pelvis and arch your back upwards.
