Home Blog Page 5

11 exercises to relax and free your shoulders

ExerciseOption
-
0
11 exercises to relax and free your shoulders
The enormous mobility of the shoulder makes this joint often a source of pain. However, some tips and exercises help compensate for muscle overload and emotional tension.
11 exercises to relax and free your shoulders

How is the mind! When preparing this article, we remember a toy that has already gone down in history. The Madelmans, those articulated dolls that had their weak point in the shoulder. We remember the lost arms with the broken plastic joint.

It was logical, they broke wherever we used them the most… The arms actively participated in all the adventures we imagined! And it is that the interest on the part of the manufacturer to provide them with maximum mobility turned against them and made them especially fragile at that point.

This is our shoulder joint: very rich in movements and possibilities, capable of carrying, lifting and pushing.

THE SHOULDERS, ONE OF OUR WEAK POINTS

We swim thanks to the joints of the shoulders, greet and comb our hair for them. They give us so much that, if we do not take care of them, they complain, hurt us and warn us to start taking care of them.

But when we refer to the shoulder, we are not talking only about the joint, already complex enough. There are the muscles, tense, varied and powerful: the trapezius, the supraspinatus, the dorsals, the infraspinatus…

We cannot forget the tendons, to transmit that muscle strength to the bones and generate movement. It is only necessary to remember here its importance and that, in the event of any discomfort, the response must be rapid.

Finally, and so that the shoulder does not get out of place, does not sub luxe, the ligaments are well attentive, prepared to give just the right space to the joint, giving it capacity for action and at the same time support.

Being aware of this complexity can help you understand the demands on your shoulder, the meaning of your discomfort, and why it’s so important to care for them. Adopting good postures and moving them daily to keep them flexible and relaxed with a series of exercises helps us prevent and improve possible discomfort and injuries.

EXERCISES TO RELAX THE SHOULDERS

Below you will find an exercise session that you can easily perform at home to relieve your shoulders. Below we offer you more information on how to prevent discomfort, how to act on pain and delve into its causes.

1. WARM-UP: MOBILIZES THE SHOULDERS

  1. Resting a hand on a chair or a surface halfway up the body, flex the body from the waist until the trunk is parallel to the ground. Drop the arm that is free like a pendulum and swing it by drawing circles, first small and then wider and wider.
  2. Hold the movement for half a minute and then repeat the exercise with your other arm.

2. WARM-UP: WITH RAISED ELBOWS

To warm up, in addition to the previous exercise you can flex your elbows, raise them laterally to the height of the shoulders and draw circles with them (start with small circles and increase the diameter).

3. STRETCH AND RELAX WITH A TOWEL

  1. Place a towel over your left shoulder, letting one end hang down your back. Lengthen the spine and extend the arms laterally.
  2. Raise the left arm and lower the right: the movement should be initiated within the scapulohumeral joints, with the hands following rather than guiding the movement. Bend your elbows, lower your left hand behind your head and raise your right hand down your spine.
  3. Stretch out both hands and grab the towel from each end.
  4. Breathe while your shoulders relax. Repeat 5 times with each shoulder.

4. ELBOW UP AND ELBOW BACK

  1. Standing place your left hand on your right shoulder. With your right hand, take the opposite elbow and lift it gently until you feel the limit of movement.
  2. Stay like this for a few seconds and return to the starting position. Repeat 5 or 6 times and change shoulders.
  3. With your left hand take the opposite elbow. Raise your right arm to the height of your ear and push your elbow towards the back of your neck without causing a rebound, simply accompanying your breathing. Notice how the triceps is stretched. Repeat 5 times with each arm.

5. HANDS CLASPED BACK

  1. Interlace your fingers behind your back and raise your arms trying to keep them straight. Open your pectoral and keep your shoulders away from your ears.
  2. You can bend your trunk and knees a little, relaxing your neck while you breathe, as if you were stretching.

6. HANDS ON THE BACK OF THE NECK

  1. Resting your back on a wall, interlace your fingers behind the back of your neck.
  2. Bring your elbows back until you touch the wall or as far as movement allows without straining. Repeat the stretch 10 times. ​

7. STRENGTHEN YOUR SHOULDERS WITH A STICK

  1. Take the two ends of a stick (a broom can do) to a width greater than that of the shoulders. When inhaling, symmetrically raise both arms until trying to bring the stick behind the head. Try to keep your shoulders away from your ears so that they do not contract and open your chest by bringing your sternum towards the sky.
  2. As you exhale, lower your arms. Repeat this exercise 10 times.

8. UP AND DOWN

  1. Lie on a mat on the floor and lie on your side on your right side with your knees in semi-flexion. Bring your right arm under your head, as a pillow, and keep your left elbow close to your ribs marking a 90-degree angle.
  2. Take with your left hand a small weight or a bottle of water and raise and lower it.
  3. Repeat the exercise 10 consecutive times and then do it with the opposite arm. In this way the rotator muscles of the shoulder are toned.

9. CIRCLES IN THE AIR

  1. Standing, with your leg’s hips apart and your back erect, raise your arms at a right angle to your body. With the help of weights or two full water bottles, draw small circles in the air.
  2. Move like this for 15 seconds, without displacing the pelvis so that the lumbar ones do not sink, and then rest.

10. THUMBS DOWN

  1. Sit in a chair or on the floor with your legs crossed comfortably and your back well erect, hold a small weight or bottle of water in each hand and turn them until your thumbs point to the ground.
  2. With your elbows slightly bent, bring your arms forward and gently raise them to shoulder height. Try, however, not to go further to avoid possible muscle contractures.
  3. Repeat the exercise 10 times and gradually increase the number of repetitions until you reach 20.

11. TO FINISH

  1. Standing and with a slight bending of the trunk forward, drop your arms and hands relaxed. Move your shoulders back and forth as if shaking them, noticing how it moves to the last joint of your hands.
  2. In this way, the tension that may have accumulated when practicing this exercise routine is decongested. The exercise can be prolonged for about 15 seconds.

SHOULDER PAIN: MOST FREQUENT CAUSES

Shoulder muscle pain is one of the reasons why a massage is most requested. We want to be touched, to be squeezed hard. Who hasn’t had that feeling of pain, burden, or discomfort in their shoulders at some point? Among the patients who come to the consultation some comment that they notice cervical pain, others that they weigh their shoulders …

Some arrive with a very sharp pain; they see the stars with every movement they make. The shoulder muscles have to be working continuously and, because they are postural muscles: they support the arm attracted by the force of gravity, they support the 7 kilos of the head in an upright position so that it does not go forward.

We have, therefore, a musculature with constant tone. To that is sometimes added a continuous physical exercise, as happens to a hairdresser who keeps her arms up much of the day. Then contractures may appear. The healthy muscle shortens to generate movement and when this ceases it relaxes.

If these fibers that form the muscle shrink permanently and involuntarily, a muscle contracture occurs. We could all find many contractures in our body. A very visible one occurs in the trapezoids, which makes one shoulder higher than the other. If you look in the mirror you will be surprised.

This shortening of one side, if it does not hurt, is often not given importance, but it is indicating an imbalance that the body will compensate in another area, such as the hip or along the spine.

CONTRACTURES, TRIGGER POINTS AND MUSCLE FIBROSIS

It is important to differentiate these three stages of muscle fiber injury: contractures, trigger points and muscle fibrosis.

Contracture, that is, the muscle shortening involuntarily, often passes. There are many causes: work or emotional tension, repeated exercise (especially in the professional field), poor posture or carrying a very heavy bag or a backpack hanging from one arm.

As compensation, rest or stress relief may be sufficient. If not, a massage or applying heat to the area can help make the discomfort go away.

When the pain is already clear to the pressure, is repeated in time and can be detected as a tense band, we are facing a trigger point. These points are repeated in all of us and produce a very similar pattern of pain.

There are anatomy atlases that translate pain and indicate which trigger point is active. That means that a trigger point can be discovered by the symptoms given by the patient. Those symptoms sometimes occur far from where the point is. To remove them requires the hands of a professional: a physiotherapist, an osteopath or an acupuncturist.

Finally, if a contracture is left to become chronic, muscle fibers can transform into fibrous tissue. They lose the characteristic elasticity of muscles. Often this process is irreversible. Painful “lumps” can be treated to lessen discomfort, but they will no longer go away. Hay to take care of the back, it should not be normal to feel it heavy. The healthy thing is not to perceive it.

PREVENT PAIN AND ATTENUATE DISCOMFORT

The best thing for muscle discomfort is to prevent, not abandon so much that muscle tissue is transformed into fiber. Within healthy habits, postural habits are very important. Special importance must be given to those related to the profession.

You have to sit in front of the computer taking into account the basic ergonomic advice (distance from the screen, position of the feet, etc.). In other jobs, you have to monitor the weight that is loaded. Finally, it is worth paying attention to work and emotional tensions. As they are sometimes not controllable in the short term, it may be time to get a massage.

If shoulder pain appears repeatedly or you do not want to suffer, a good and cheap solution is to adopt an exercise routine like the one proposed in this article.

After an exhausting workday, once at home, you can apply a hot water bottle, an electric mat or cushions that are heated in the microwave (and sold in pharmacies) to the annoying area. With the heat comes more blood, the muscles relax and recovery is faster.

If this and restful sleep are not enough, it is advisable to perform basic exercises and stretching. Depending on the situation, it is also convenient to receive a decontracting massage. From that moment we must take responsibility for the body and muscles.

It is about reviewing what habits are harmful (postural errors, lack of rest, excessive tension …) and studying what can be done to lead a healthier life (maintained physical exercise, stretching routines at work …). If, in spite of everything, the pain persists, you can resort to a professional of manual therapies.

10 foot exercises to protect your knees and back

ExerciseOption
-
0
10 foot exercises to protect your knees and back
Taking care of your feet helps you walk and run with better posture, reduces pain in other areas of the body and relieves bunions, plantar fasciitis or heel spur.
10 foot exercises to protect your knees and back

Barefoot on the beach, with the sand caressing the soles of our feet, we awaken to their sensations. We see them, there they are, holding us all the time. After a winter sheltered by stockings, socks and shoes of all kinds, we met them again.

The feet constitute our link with mother earth, with the ground we tread, whether it is a smooth surface in the city or an irregular relief in the countryside or the mountain. They adapt, give us stability, provide us with balance, cushion our jumps and are very light. They also preserve the bone and muscle structure of our body.

Can you ask for more? Taking into account the services they provide us, we should dedicate a little more attention, care and affection.

A MISMATCH IN THE FOOT AFFECTS THE WHOLE BODY

It is surprising to know that a foot is made up of 28 bones, of very different shapes and sizes. It is a large number of pieces that, like a puzzle, fit perfectly.

The joints are located between each pair of bones, allowing mobility between them. The reason why the foot has so many bones and so small is precisely that: it needs to adapt continuously to the surface, to adopt a different position at each step.

If we look at any of the lower fingers, we will see that they are separated into two parts. Although the prehensile function, that of grasping, is almost forgotten for us, we still need that division to help us take off at the moment of making a step forward. Each bone and each joint plays an important role in this movement: the ankle helps in the movement, the heel balances in all types of terrain, etc.

And how many steps do we take a day? A small mismatch in such a repeated process affects everyday life: stumbles, disorientation, confusion… Sometimes it is enough to examine the sole of the shoes to verify that it is more worn on one side than on the other, an indication of a mismatch that can affect the body. That is why it is important to be aware of how you step, how each foot is supported and the weight of the body is distributed.

In addition, an imbalance in the feet is transmitted upwards, so that the consequences are suffered in other areas of the body: knees, hips, back … even in the head. You will find more information at the end of the article, after the exercises.

FOOT EXERCISES

That simple act of attention usually improves balance and back alignment. Exercises to increase stability improve the perception when stepping, are simple and require little time. They are always recommended, but they are essential if you have gone through a long immobilization.

1. MASSAGING THE FEET

This exercise relieves tired feet. Place a folded bath towel on the floor and a plastic bottle filled with water on top. Massage the sole of the foot from top to bottom, from the toes to the heel.

On hot days you can fill the bottle with cold water, which activates circulation and relaxes the foot. In winter, if you are cold, you can do the exercise with hot water, which also relaxes.

Do it with both feet.

2. RELAX YOUR FOOT MUSCLES

Sitting in a chair in a comfortable posture, he carries one ankle over the knee of the opposite leg. Keep your back upright. Hold the ankle with one hand and all the toes of that foot with the other. Performing an undulating rhythmic movement mobilizes all the joints from the ankle to the base of the toes, feeling how the bones of the foot move.

You will be able to relax and activate the ligaments, and give them flexibility. Do it now with the other foot.

This exercise regulates muscle tone and modifies the height of the plantar arch by decreasing its tension.

3. DRAW CIRCLES WITH YOUR ANKLES

In the same sitting position, extend one leg without touching the ground and draw a circle in the air with your fingers. Feel all the bones of your
foot stretch. You will be able to relax the tendons and ligaments that surround the ankle.

Do it now with the other foot. This exercise helps maintain stability.

4. FLEXION AND EXTENSION

Get up and flex one foot back and forth looking for the limit of flexion and extension. Feel the calf’s muscles rise and fall. Thus, the toning of the tendons that are inserted in each of the fingers is increased and the posterior muscles of the leg are strengthened without receiving a body load. Repeat the exercise with the other foot.

5. TIPTOE LIKE A FELINE

He tiptoes with his bare feet imitating a feline. Make sure the movement is flexible and elastic. The heels and knees should remain straight, keeping the feet as parallel as possible.

In this exercise stability and relaxation are experienced.

6. TRAIN GRIP WITH YOUR FEET

Once the muscles are warmed up, try lifting a rag off the floor with your toes. It flexes all metatarsal joints. This exercise is recommended to work the stiffness of the fingers.

It also releases joint tension and prevents possible bone calcifications that form over time. It is very useful to recover after a bunion operation.

7. ON ONE FOOT

Stay about 30 seconds in the posture of the flamingo, as in the photo. To do this, standing, with your back erect and your arms relaxed next to your body, carry your weight on one leg and flex the other backwards, as if you wanted to bring your heel towards your buttock.

Take care that in the support leg the heel remains straight and the big toe is in contact with the ground. The knee of the leg that rises has to be kept next to the other, although a little forward if you need it. The pelvis should be tilted slightly to the side of the support leg, with the coccyx forward to avoid forcing the lumbar.

Try to stay still in this position and breathe. Feel the joints in your foot move and ligaments work to maintain stability. Repeat the exercise with the other foot.

8. MUSCLE PUMPING

Standing, without moving, raise first one heel and then the other, rhythmically. In this way the blood pumping to the musculature is activated.

When the foot does not receive weight, the venous system or return circulation is stimulated. If you lift your feet once or twice a second, the cadence roughly corresponds to your heart rate and walking pace.

9. WALKING IN SLOW MOTION

The objective of this exercise is to discover the art of the anatomical gait of the foot when we walk. To do this, slow down the step as if you were doing it in slow motion and feel at all times how the weight is distributed from the Achilles tendon to the toes.

This is done in four phases:

  • Notice the contact of the heel when stepping on the ground.
  • Feel now the landing of the sole of the flat foot.
  • Raise your heel and feel the weight at the base of your fingers.
  • Be aware of the impulse you take with your forefoot to move forward.

After takeoff, the fingers should remain relaxed. Practice for a few minutes to familiarize yourself with foot movements.

10. STRETCH THE SOLE OF THE FOOT

Squat with your knees together and drop all your weight onto your metatarsals (the base of your fingers). Rest your hands on the floor for greater stability. This exercise can be held for a minute or two.

Plantar stretching increases the flexibility of the flexor tendons of the foot and the consistency of the ligaments that surround the metatarsic joints.

FLEXIBLE AND RELAXED FEET: HOW TO TAKE CARE OF THEM ON A DAY-TO-DAY BASIS

The starting point to get to work is to feel the soles of the feet, perceive each movement, the characteristics of the ground when stepping on it. Proprioceptivity (“self-feeling”) should be improved. It is about increasing the information that the sole of the foot sends to the brain, in volume and speed.

For example, before a curb in the street we can look at how the foot adapts in such a way that we do not twist our ankle. We do this action continuously, but if we do not train attention, the ability to perceive decreases. And, with it, also that of balance.

Simply perceiving this detail, we have set out to feel more.

The next step is to achieve greater mobility in the joints of the foot and, at the same time, make the muscles stronger. With an elastic foot and a good muscle tone, the tensions that the feet support when walking are less.

More space is created in the joints and the muscles work more efficiently. We can run without fear of injury.

And now we just need to improve coordination. We can achieve this by doing exercises such as those detailed in this article and repeating them regularly. They are not difficult, but it is necessary to carry them out with full attention. In the short term, what gives a continuous improvement is to automate and integrate these movements into everyday life. Over time they can be performed even while talking on the phone or waiting for the bus.

PAIN AND INJURY THAT ORIGINATES IN THE FEET

As we said at the beginning of this article, an imbalance in the feet is transmitted upwards, so that the consequences are suffered in other areas of the body. The vertebral bone structure and musculature of the back maintain the balance of the body: they transmit the load from the upper body to the hip, which in turn transmits it through the legs to the feet.

Following this line of connection, the affectations in the feet are transferred to the head. Therefore, it is necessary to correct improper postures and change inappropriate or very worn footwear.

Generally, where the alarm signal first sounds is in the musculature, because in its attempt to maintain balance it forms contractures from the legs to the neck. Therefore, neck pain can be born in diseased feet.

The pathologies that are most related to the way of stepping affect feet, knees, hips or spine:

  • For a foot problem we can feel the muscles of the leg continuously tired, tense or heavy.
  • The knees can suffer aware of the cartilage, generating pain and, what is worse, enhancing osteoarthritis in the long run.
  • In the back, contractures are common and, if the cause is not treated, they can become chronic.

These are just a few examples that show the importance of taking care of the part of the body that sustains us.

BUNIONS, PLANTAR FASCIITIS AND HEEL SPUR

A part of the population has flat feet or cavus (with excessive bridge). They would be classified as problems of structure. On the other hand, bunions (Hallux valgus) or generation of the big toe joint, plantar fasciitis or heel spur, among others, are the result of our day to day.

Exercises to educate the feet are useful in both cases, although in a structure problem orthopedic insole can be a good solution.

Possibly the most visible problem is what is usually called bunions: the big toe becomes destabilized and the joint between the last two bones begins to open. It affects young people but especially women over 50.

Sedentary life and overweight enhance the development of osteoarthritis and when it occurs in the last joint of the big toe expels the bone outwards. It is a degeneration that warns, that is created little by little, so we can be responsible and act so that the degeneration does not go further.

CHOOSE GOOD FOOTWEAR TO AVOID FOOT PROBLEMS

The shoes, which were born to protect us from the cold and the environment, have become more sophisticated and have become an element of fashion, of comfort. You rarely think about what is best for your feet.

In the classic debate about heels, it is generally advised that they do not exceed 7 centimeters. Apart from the fact that they can favor trauma, due to sprains and falls, stability and balance suffer. In addition, the calf muscles are shortened and the risk of osteoarthritis in the knees increases.

However, for a few years a shoe that prioritizes the health of the foot has been introduced into the market. They are shoes in constant evolution. They are based on the idea that the feet have to act as if they were barefoot, although eliminating the discomfort and dangers that this may entail. We find, for example, shoes that incorporate a sole as a rocker and with a wide last.

Regarding sneakers, a revolution is taking place. After 40 years looking for greater cushioning, now we are proposed, in that eagerness to return the prominence to the foot, the minimalist sports. They are known as barefoot and pursue that the athlete works from the front of the foot and does not lean on the heel. They are almost like a sock with fingers, designed to strengthen the muscles, tendons and ligaments of the foot.

10 exercises to relax from head to toe

ExerciseOption
-
0
10 exercises to relax from head to toe
Sustained stress ends up being reflected in the form of muscle tension and shallow breathing. With this simple routine you can recover your serenity.
10 exercises to relax from head to toe

These relaxing postures are excellent for moments when an extra dose of serenity is appreciated. Find a quiet place and adopt one of these positions to relax. You can do one, several, or, better yet, the whole series.

In any of the positions we adopt, it is about performing the following breathing exercise:

  • We listen to the breath in the position from which we start. We try to perceive where we breathe, with what intensity and the place that the breath occupies in the body.
  • While we slowly place ourselves in the position proposed by the exercise, we observe how the breath changes with each movement.
  • At the end we perceive the differences that have been operated on in breathing.

BAMBOO

  • We drop the rib cage gently to the left side, so that the floating ribs approach the iliac crest.
  • At the same time, we lower our head to the same side.
  • Then we raise the right arm to the vertical, where we find the point where the arm aligns with the body and holds in the air effortlessly.

THE BOAT (I)

  • Sitting in a chair, we cross the fingers of the hands, collecting with them the right leg below the kneecap.
  • We contract the abdomen by sliding the ischia towards the thighs along with the hip and curving the back.
  • We breathe three times in the position.

THE BOAT (II)

  • From the previous position, we expand the abdomen and chest to settle on the center of the ischia. The back will be in a straight line inclined with respect to the ground as in the photo. We breathe three times in this position.
  • Then we repeat the whole process of this exercise and the previous one with the hands crossed in an unusual way, that is, running the crossing of the fingers one place.

THE STAR

  • We sat with the buttocks a little forward in the chair but resting the upper part of the back on the backrest.
  • Wrap with the left hand the right leg below the kneecap and with the right hand, the left leg.
  • We perform a contraction as in exercise 2 (The boat) and breathe three times.
  • Then we expand the anterior part of the body until we place ourselves on the ischia and feel the body in a straight inclined line as in the photo.
  • We breathe three times and start the exercise again by exchanging the position of the hands, so that the left arm is now above the right.

ROLL THE STAR

  • With the starting position of the previous exercise (The star), we push gently and gradually with the right leg and foot down as if pedaling, without releasing the knees with the hands.
  • We feel the stretch that occurs in the left arm and shoulder blade, yielding to it, letting the left part of the body lengthen and the right arm contract slightly when bringing the right knee closer to the body.
  • Then we push with the left leg and foot down while the right leg folds towards oneself; The right arm will drag in the movement to the right part of the body.
  • We continued pedaling back and forth about five times. Rest.
  • Then we change the crossing of the arms and repeat to the other side.

If we get up from the chair, we will observe that our weight, all our body organization and our breathing have changed after the exercise.

THE SHIP

  • We take with the right hand the right leg below the kneecap and do the same with the left hand and the respective kneecap. We leave our legs open more than forty-five degrees.
  • We perform the contraction and expansion of the back as in exercises 2 and 3 (The boat).
  • Then, gently and gradually from the expansion, push with the right and left leg alternately, as in exercise 5 (Roll the star), while still holding the legs with your hands. We follow the push of the legs with the body.

THE MAST

  • Lying on the floor face up, we rest our legs on the wall as indicated in the image; The buttocks remain at a distance of only two centimeters from the wall.
  • The same exercise can be performed by putting your calves and feet on a chair.
  • We perceive the breath for seven breaths.

THE CANDLE

  • From the previous position, we slowly open the legs at an angle as comfortable as possible, without any effort.
  • Rest.
  • Then we put our legs together and folded them with our feet resting on the wall.
  • We rest and breathe in this position.

WAVE

  • We stretch on the floor face up and bend our legs with the soles of our feet on the floor. Cross the right leg over the left.
  • We center the left foot with the axis of the body and, with the same foot as a hinge, we drop the legs and hip to the right while rolling the head to the left.
  • We rest, breathe three times and return to the face-up position with our legs straight. We look at the changes that have taken place.
  • Then we repeat the exercise by changing the crossing of legs and doing it on the other side.

THE TURTLE

  • We kneel and sit on the calves, to place the trunk on the thighs and forehead on the floor, or on the crossed hands.
    • If in this position we open the knees forming an angle with the feet so that the trunk is between the two, we will feel the breath in the abdominal area. We breathe in this position five times.
    • If we close the legs without changing the position of the rest of the body, breathing is noticeable in the coccyx, sacrum and lumbar vertebrae, as if a balloon were inflated in the lower back. We breathe again five times.
  • From there we perceive the air and its three stages (inspiration, expiration and pauses), which will begin to lengthen, especially if we attend to expiration and respect the time until we want to take air again.
  • With expiration we feel our weight from head to toe, including the mouth, tongue, jaw and eyes. As all these parts of the body are released, they will relax and breathing will lengthen.

9 yoga postures to gain balance

ExerciseOption
-
0
9 yoga postures to gain balance
These asanas can be difficult when some aspect of our life is not well adjusted. Achieving them improves inner serenity and physical well-being.
9 yoga postures to gain balance

Equilibrium is the optimal state par excellence. The object, person, or medium that is in equilibrium is complete; Each of the elements that make up its “whole” is placed in the right place.

It is a state in which everything flows effortlessly. A time when the physical, mental and spiritual align.

We have all experienced moments of balance. They are frequent when we are close to nature, when we practice a sport or activity that we like and enjoy, when we read or when we work on something that interests us and we feel that time flies.

HOW TO DETECT IF THERE IS AN IMBALANCE

When we live in balance, clarity, concentration and fulfillment reign. The feeling is one of lightness and lightness. These indicators suggest that we are well placed, in balance, that we feel so present that we do not even think about what we are doing. We just live it, nothing more.

On the contrary, when we are off-center, the sensations we experience are of lack, discomfort or even physical pain.

Some indicators that there is an imbalance are lack of concentration, jumping from one activity to another, being forgetful or clueless, feeling lacking energy, stressed, distressed or unable to relax.

Also states of euphoria, sadness, anger, as well as contractures or muscle pain, poor circulation, insomnia, digestive problems or some types of migraines may indicate that there is some destabilizing factor.

The practice of yoga allows us to return to the center from which we have moved away, to align the organism, calm the mind and find inner peace. A space to live the “here” and the “now”.

In hatha yoga, the practice of asanas is the means to regain the center. Each movement and posture is designed to align, strengthen, tone and relax muscles.

After a yoga session you feel sensations similar to those of when you receive a massage: rebalancing, disappearance of pain as a result of tension and stress, relaxation of the muscles …

While practicing yoga, the mind stays focused on every movement that is made and on the breath. Keeping the mind attentive and awake allows it to be serene, and diverts it from the inner thoughts and voices that exhaust it. Therefore, over time, the same effect that is felt in the muscles at the end of a yoga session is also experienced inside.

9 YOGA POSTURES TO REGAIN BODY-MIND BALANCE

1. LOTUS IN BALANCE

  1. Standing with your feet together and your arms on both sides of your body, inhale and raise your right knee.
  2. Exhale and with both hands place the ankle on the lower left part of the abdomen. Activate the support leg and try to keep the body aligned.
  3. Look at a fixed point and raise your right arm.
  4. Breathe 10 times.

2. THE TREE (VIRKASANA)

This posture seems easy, but it needs care and attention.

Holding on to your left foot, bend your right knee and rest the sole of your foot on the inside of your thigh. The left foot and leg act as the foundation on which the posture is “built.”

To ensure that they remain firm and rooted in the earth, an imaginary triangle can be visualized on the sole of the foot – two angles are located at the front of the sole, under the big toe and the smallest toe, and the third at the heel. Fixing these three points on the ground stabilizes the base of the posture.

Both legs remain active although blocking any joint should be avoided.

3. HARMONY

  1. From the previous posture, place your hands in the mudra of harmony: join your thumb with your forefinger. Make sure your shoulders are relaxed.
  2. If you stagger when you close your eyes, open them and look at a fixed point.
  3. Breathe 10 times.
  4. Switch sides.

4. REBALANCE (NAMASKAR PARSVAKONASANA)

  1. It starts from the posture of the “dog face down”: with the hands, knees and feet on the floor, the hip rises to stretch legs, back and arms.
  2. Inhale and bring your right foot in your hands, with your knee on your ankle.
  3. Exhale and place your left elbow on the outside of your right leg.
  4. Bring your palms together at chest height.
  5. Breathe 5 times, return to the initial posture and change side

5. THE DANCER (NATARAJASANA)

  1. Standing with your feet together, raise your right knee.
  2. Take the edge of your foot and extend your leg back. Keep the thigh parallel to the floor, activate the buttocks and the supporting leg, open the chest.
  3. Stretch your left arm forward with your fingers in mudra.
  4. Breathe 5 times and repeat by switching sides.

6. TORSION IN BALANCE

  1. Standing, inhale by raising your right knee to your chest and grasp the outside of your foot with your left hand.
  2. Exhale, stretching your leg forward and your right arm back, as if your body is extending in opposite directions.
  3. Lengthen your back while turning your head and fixing your gaze on one point.
  4. Breathe 5 times and look straight ahead again with the last exhalation.
  5. Switch sides.

7. LATERAL BALANCE (VASISTHASANA)

  1. From the “upside down” pose (with hands, knees and feet on the floor, hips rise to stretch legs, back and arms), turn and lean on the outside of the left foot.
  2. Raise your right arm upwards, lengthen your spine diagonally and look up to the sky, keeping your trunk and hips aligned with your legs, without letting them sink.
  3. Breathe 5 times, return to the initial posture, change sides.

It is helpful to rotate the upper right arm forward when stretching it to have the sensation of rising from the left shoulder.

8. THE EAGLE (GARUDASANA)

  1. Standing with your feet together, your back straight, and your arms at the sides of your body, bend your knees slightly, raise your left thigh, and cross it above your right, so that both thighs touch.
  2. If you can, place your left foot behind the right calf.
  3. Cross your right elbow over your left, press your palms and raise your arms to the sky. Look between the eyebrows.
  4. After 5 breaths, change sides.

9. BASIC BALANCE (TADASANA).

  1. Divide the weight between the two soles of your feet, with your thumbs touching.
  2. Activates knees, thighs, abdomen and back, without blocking joints.
  3. Raise your bent arms and bring your palms together.
  4. Close your eyes, breathe and feel your balance.

It is a good posture to finish any balance.

MIND-BODY BALANCE: THE OPTIMAL STATE OF FLUIDITY

Day and night, water and fire, feminine and masculine, heat and cold, yin and yang. Nature is full of opposites.

However, despite being opposites, each of these elements coexists in harmony with the rest. They don’t confront or separate, they don’t get angry or upset, they maintain a healthy balance. They live in peace and ensure the continuity of the environment.

The same duality and the same balance that reign in nature are present in each one of us. However, unlike what happens in the natural environment, human beings have a hard time finding and maintaining the balance that we are, or could be.

The ups and downs of everyday life and, above all, how we live them, tend to destabilize us. Acquired education, certain cultural beliefs, fears, preconceived ideas and recurring thoughts can easily become destabilizing filters if allowed to acquire excessive prominence.

Reaching a total balance involves reducing the strength of these filters, weakening the power of thoughts to achieve a serene and focused mind. Harmonizing body, mind and spirit is not easy, but it is possible, and the practice of yoga is an excellent tool to achieve it.

The ultimate goal of yoga is to restore the natural state of mental serenity and physical well-being that is inherent to us but from which we move away with the passage of time.

Through breathing techniques, meditation and physical postures or asanas, yoga allows the person to become aware of their own balance or imbalance, both physically and mentally and emotionally, and to recover it, not only during class but also outside of it.

Each human being has his own harmony that may differ from that of the rest of the students in the room and that also changes throughout life. However, once balance has been identified and experienced, it is easy to relocate it and integrate it in a conscious, or unconscious, way into the day to day.

ATTENTION AND STABILITY: GET THEM PRACTICING WITHOUT FEAR

Indian Ayurvedic medicine considers the area between the navel and the mouth of the stomach the energy center of the body, and is where it locates the third chakra, also called manipura, which is responsible for regulating the will, the sense of control and coordination.

Hence the force that drives to act. When this chakra is strengthened, the ability to decide, shape and develop what happens in one’s life is much greater.

On a physical plane, the center of gravity of the body is also located in the abdomen and it is necessary to strengthen it to stay healthy and avoid back injuries and other muscle ailments.

Solid foundations, clarity and serenity are three key aspects necessary for balance: both for the practice of yoga and for life.

All yoga postures require attention and stability but the so-called “balance” are the ones that best show any latent decompensation and, at the same time, the ones that most enhance this harmonious balance. They act as an excellent mirror that reflects what our state is.

When you experience worries, anxieties, anxieties or tension it is especially difficult to enter into these positions. But carrying them out in a state of discomfort can be an invitation to serenity and concentration, as well as a better connection between body and mind.

Fear is one of the worst enemies of balance. If the mind sends messages to the rest of the body of the type: “I can’t”, “this is too much”, “I’m not capable”, it probably internalizes it as true and makes it impossible to execute the posture, as well as any other action in life. Fear paralyzes and unbalances.

To dilute these blockages, the center itself must be located and strengthened; We will feel more secure and serene in the face of any situation, facing it without involving effort, obligation or wear.

Mental and emotional balance is closely linked to the physical. On an inner plane, if the center is weakened, it will be impossible to feel balance. The same happens when a decompensation is detected in the organism or physical center of gravity.

Some yoga postures, known as “balance”, allow you to be especially aware of the subtle forces that come into play to achieve body stability and, therefore, mental stability.

Always start with the simplest version of balance: hold only as long as you feel comfortable: it is better to hold the posture for less time and repeat it several times, performing in between some recovery breaths in a relaxed posture, such as that of the fetus.

Remember to breathe to maintain vital balance. And to smile relaxedly, which makes balance much easier.

Standing balance postures tone and strengthen the muscles of the legs, knees, ankles and feet. They also enhance the stretching of the spine and promote the balanced development of the muscles of the torso, abdomen and back.

9 exercises to release the perineum

ExerciseOption
-
0
9 exercises to release the perineum
The perineum is the root of the trunk and supports multiple pressures during daily life or when doing physical exercise. Learning to sensitize and manage your muscles increases body harmony and improves various facets, including sexuality.
9 exercises to release the perineum

You hear more and more often about the perineum. This word is often related to women, in the periods that accompany childbirth or when mentioning urinary incontinence.

However, there are many other reasons why the perineum deserves central attention when you want to improve the harmony of the body, since taking care of it is a basic requirement for the development of our full potential.

Being aware of its role and training it provides varied and valuable benefits, both to men and women. The term “pelvic floor” is sometimes used. The perineum is the entire area that is at the base of the pelvis and trunk, while the pelvic floor is the set of muscles in that region.

The two terms are often used interchangeably and I will do so in this article as well. This area of the perineum and the pelvic floor muscles fulfill essential functions in the body of men and women. It is common to find men who are not sure of having pelvic floor or perineum or, at least, men who ignore that it would be very interesting for them to also know and exercise it.

By Blandine Calais-Germain as an approach, this article by Blandine Calais-Germain

presents some exercises. They come from the “Perineum and Movement” method created by them. They explore the potential of the perineum based on situations that involve the whole body in motion.

To really know this work and benefit from the progressions it proposes, the ideal thing is to attend classes taught by a professional trained in the method, which is already present in Spain.

1. COSTAL INSPIRATION

Work on the perineum can be associated with various forms of breathing. Now try to make a great inspiration by opening the ribs as much as possible and raising the arms.

See how this movement sucks the abdominal organs in the direction of the rib cage. This allows you to momentarily unload your support on the pelvic floor.

2. INSPIRATION LYING DOWN

If, in addition to opening the ribs, you place the trunk horizontally, less weight will fall on the perineum. In this way you can tone or relax the pelvic muscles in a situation where you can ascend more easily.

3. THE ABDOMEN IS ASPIRATED

Adopt with your lips the position of whistling. Hold it and blow gently, seeking at the same time that the thorax remains wide – the ribs remain open, without forcing. In this way the exhalation will be synchronized with the abdomen, which will be gently aspirated (the belly is put inwards).

Then seek to activate the abdomen as low as you can to its base: the perineum. At first this breath should be brief, like a soft sigh, without abruptness. Little by little you can try to lengthen it, but without losing the opening of the thorax or the softness when blowing.

4. INVESTMENT

Approach a wall and climb it with your feet. The perineum is thus in a situation in which it does not receive the weight of the viscera. This allows you to experience differently its contraction or non-contraction.

The viscera are mobilized when reversed, which favors circulation and creates different sensations. Although this action cannot be maintained, some effects do persist, in particular sensory enrichment.

5. PUSH TO THE GROUND

Prepare an object the size of a step (a block of wood, a low stool…). Standing, raise your arms to lighten the weight on the abdomen and perineum. With your arms raised, rest one foot on the step and seek, through that support, to feel the strength of your leg, generated by the most powerful muscles of the body.

Perform several times the movement of climbing feeling this force and recognizing it. Then feel that pushing force of the foot ascend through the leg to the perineum.

6. EARTH AND PERINEUM

Sensing this force from the foot propagate to the perineum can help your pelvic floor contract. Repeat it several times, first slowly and then at the speed at which you climb a step. In your day-to-day life, look for this upward force every time you go up or down stairs and, with practice, even when you run!

7. PUSH IN PAIRS

In the action of pushing through the hands, the abdominal muscles are involved in order to transmit to the arms an action that can come from the supports, that is, from the feet, passing through the perineum. As can be seen in the image, it is appropriate for the trunk to remain stable, without the body becoming uneven.

It is a very healthy and effective action that can be applied to many daily gestures: lifting, pulling, supporting, pushing, laughing, shouting … All of them provide small opportunities to increase awareness and involvement of the perineum.

8. STRETCH THE PELVIC FLOOR

The stretching of the perineum muscles is difficult to appreciate since they are inserted inside the pelvis, which is similar to a bone ring very little deformable. But it is possible to do it through very wide movements of the hips.

These movements are facilitated by a long band of cloth that supports the weight of the leg. This stretches the muscles that are related to those of the perineum and these are stretched by proximity.

9. SKIP

Any action that involves a moment of impact for the trunk (jumping, running, dancing …) also exerts it on the perineum. If yours is weakened it is better to avoid them for now.

If you have enough strength in your perineum, try to jump in place (alternating jumps with normal steps). Feel how a percussion occurs on the pelvic floor when the feet impact the floor. You can exercise in anticipating that moment and contracting the perineum just before.

THE PERINEUM METHOD AND MOVEMENT

The method is based on a series of movement sequences, practiced in groups and open to men and women, which are enriched from class to class. The objective is to exercise the perineum in various ways to progressively increase not only its strength but also its coordination with breathing, and improve its response and adaptation to the daily actions and body practices of each one.

Each class proposes a new topic of exploration, along with some of the sequences in this article, which are repeated to deepen and observe progress.

THE PELVIS, THE BONY CONTINENT OF THE PERINEUM

The pelvis is the bony framework in which the perineum is located, its home so to speak. It is essential to spend time recognizing one’s own pelvis, since it fixes the different muscle layers that make up the pelvic floor.

With this it is possible to place the perineum within the structure that contains it and that we can then relate to the trunk and the whole body. That is why the awareness of the pelvis occupies a central place in the first sessions.

The pelvis in the body is explored through contacts, pressures, supports and movement. From there it is easier to differentiate the muscles that are inside the pelvis – the pelvic floor – from those that simply act around it.

CONTRACT… AND RELAX

The pelvic floor is the muscular part of the perineum: it is everything that can contract, tone … but also relax. The two states are necessary, in alternation, for this zone to remain adaptable and alive. Many exercises of the “Perineum and Movement” method request the contraction of the pelvic floor, while others require, on the contrary, a relaxation sometimes unknown and unexplored.

It may seem risky (it is believed that relaxing this area in depth could cause “everything” to come loose), but the experience is guided by the teacher, who follows a protocol and knows that the ultimate goal is to return the tone.

By exploring the relaxation of the perineum, a wider range of nuances is developed: it is possible to contract with power or do it delicately, in front or behind, on one side or the other. In this way it is possible to adapt the contraction to an action that is developing and changing. All this allows to have a more effective, more reactive perineum, which adapts and even allows to exert a positive global action on the body, supporting it in its movements.

KNOWING THE PELVIC FLOOR

The pelvic floor contains three layers. The deepest is bowl-shaped and directly in contact with the organs of the pelvis (bladder, rectum, uterus/prostate) to which it supports. This layer is the most powerful, which constitutes the true support of the lower part of the trunk.

Below it, the front of this bowl has a layer of reinforcement to provide support – in women – or suspension – in men – to the genital organs. More superficially still, near the skin of the perineum, there is a thinner layer shaped like a cross.

Here the muscles protect and support the male and female erectile zones. They are less potent but their action is more easily noticeable. Therefore, in the acquisition of the management of all the perineal muscles, they can act as a compass that allows to orient with more precision in the area.

A PLACE OF PASSAGE

The pelvic floor therefore provides support and also regulates the functioning of the sphincters: the urethra, the anus and, for women, the vagina. It is the place where passage is allowed or not: sexual intercourse, urine, feces, childbirth.

That’s why it’s important that it stays elastic and flexible even when strengthened. There are varied exercises, specifically exercises in asymmetrical positions, which maintain at the same time the strength and elasticity of these small muscles.

THE ROOT OF BALANCE

The perineum provides the foundation, the foundation of the trunk. Often people who have weakened this area of their body report feeling like “abandoned”, uprooted from its base, unbalanced. To stand they need to compensate for this by unconsciously trying to suspend themselves from their chest or arms.

They do this through tensions in the upper part of the body, since they are not able to take support at their base. We can imagine then that awakening this zone of support and developing its strength is equivalent to building a balance from the base, from a more present, firmer root.

This makes available more energy and poise in everyday life and can also improve certain particular aspects: sexuality, continence, rooting, both in men and women.

WHO IS RIGHT FOR IT

This perineal base is important for all actions involving the trunk. For example, a fit perineum is useful for all those who use the voice as a tool in their professional life: teachers, lawyers, singers, actors…

In sports practices, the work of the perineum allows to feel the unity of the trunk from its own root. In the prevention of back pain, the perineum muscles allow to build more faithfully the postural balance for a good relationship between the pelvis and the spine. Perineal well-being thus equals postural well-being.

RECOVER THE PERINEUM

In certain corporal practices (yoga, chikung, tai chi, martial arts, oriental dance, Pilates …) the management of the perineum is included. But often the way of working it is greatly simplified, which impoverishes the possibilities. It can even be counterproductive, since it rarely provides the necessary time to stretch and relax these muscles.

And yet, through a practice of sensory development and differentiation, it is possible to access all the muscles of the perineum in a refined way, feel the asymmetries (we all have them) and balance them, choose deeper or more superficial areas and focus on one or the other sphincter, according to needs, desires and objectives.

Each layer, each muscle fascicle, has a role that is more specific to it and that can be fine-tuned. With practice it is possible to inhabit this area in another way and gain it to relate it with more availability with the rest of the body, its neighboring areas and the most distant.

If you’ve never stopped at discovering your pelvic floor, be patient. At first, depending even on the day, it is normal not to find great sensations. But through calm, attentive and regular practice everyone manages to sensitize and manage this musculature. Welcome to the wonderful world of the perineum.

8 yoga postures to boost your health

ExerciseOption
-
0
8 yoga postures to boost your health
The goal may be to gain flexibility, calm the mind, relieve back pain, overcome insomnia or anxiety… Any approach to yoga is valid if it allows you to know this discipline to gain health.
8 yoga postures to boost your health

Many people still associate yoga with the image of an individual dressed in orange, wearing a turban, incense, and chanting in Sanskrit… However, yoga can also be something much closer, practical and real, which provides countless benefits for both physical and mental health.

There are numerous types of yoga and each one applies different methods to achieve the same goal: to facilitate a form of self-knowledge that allows you to live harmoniously with yourself, with others and with the world.

Yoga is a tool that makes it possible to connect with the essential of the person. It is a way to introduce lucidity where there is confusion, peace of mind where there is tension or restlessness, and relaxation where there is tension.

It is not an easy task, nor something that is achieved from one day to the next, but it is consolidated over time when it is practiced on a regular basis.

THE VISIBLE BENEFITS OF YOGA

The benefits of yoga are innumerable. On a physical level, most variants of this discipline provide a healthy physical shape.

Through the postures (asanas) the muscles are toned and stretched, bad postural habits are corrected and endorphins are secreted, the so-called “hormones of happiness”, which produce a feeling of well-being.

By achieving a healthy and vigorous body, strength, flexibility and endurance are also indirectly increased, which facilitates the disappearance of tensions and pains.

A continuous practice of yoga eliminates impurities from the body, increases defenses, strengthens the different organs and improves the functioning of the immune, circulatory, digestive and hormonal systems.

MENTAL BENEFITS

On a mental level, yoga is an excellent tool to eliminate stress and any of its manifestations.

The practice of conscious breathing or pranayama (prana means vital energy, and ayama, control) automatically decreases anxiety, insomnia, headaches and digestive disorders.

In our day to day, we have very little awareness of how important it is to breathe; We inhale and exhale automatically and ungenerously, resulting in tensions (stress, anxiety, lack of concentration), a weak immune system, and other health problems.

Through deep breathing, the thoughts that wander through the mind are silenced, the heart rate is regulated, the heart is stimulated, the abdominal organs are massaged, the lymphatic system is activated, concentration and self-confidence are developed, and the mind is silenced.

Once learned, this breathing can be put into practice no matter what time of day, sitting, lying down or standing.

Anyone, regardless of their age, physical condition, elasticity or stress level, can start practicing yoga.

Its different branches and schools provide different scales of intensity ranging from almost static practices to very dynamic ones. Depending on what each one is looking for, it is convenient that you start in one or another style.

CHOOSE YOUR YOGA STYLE

  • Stretching and relaxation. HATHA YOGA is the root of most styles of yoga imported to the West. It incorporates physical postures, breathing and meditation. Part of the physical to reach a state of mental relaxation. It has great preventive, therapeutic efficacy and is very useful for the rehabilitation of injuries, as well as to control stress.
  • Good physical shape and serene mind. VINYASA is born from hatha and focuses on the coordination of breathing with movement. It is a dynamic variant of yoga that, through fluid sequences of postures, accompanied by rhythmic and intense breathing, helps eliminate toxins from the body, while toning muscles, providing flexibility and serene mind.
  • Commitment and physical demand. ASHTANGA is also born from hatha. It is the most physically demanding style of yoga. It is a fixed series of postures with progressive difficulty, in which the practitioner advances according to the teacher’s instructions. Their breathing (ujayi) is intense, causing heat and sweating. The sessions are very athletic and energetic, so it is not recommended for people with injuries.
  • Postural precision. The IYENGAR style was developed more than 60 years ago from hatha yoga. It promotes strength, flexibility, endurance and balance through coordinated breathing and body alignment in different postures. It maintains each posture for about a minute (more than other disciplines) and, after each of them, allows you to rest for a few breaths. Due to its slow pace, and its precision, it can be practiced by everyone.
  • To awaken the energy of the body. The practice of KUNDALINI focuses, above all, on awakening the energy of the body from the base of the spine, upwards. It is an energetic style based on repetitive movements, and each of them is directed towards the release of energy. A typical kundalini class may also include chanting, meditation and breathing exercises. Along with hatha yoga, it is the most widespread branch in the West.
  • Tradition. SIVANANDA yoga is a very traditional practice that includes the execution of physical postures, breathing exercises, study of Vedanta philosophy, recitation of mantras, chanting and meditation. It is a practice focused on the spiritual that incorporates techniques from different branches of yoga.
  • Elimination of toxins. BIKRAM YOGA consists of a series of 26 postures that are repeated, in each session, within a room at 40 ºC. The purpose of the practice is to warm up the muscles quickly to detoxify the body through sweating. Its founder, Bikram Choudhury, was an Olympic medalist lifting weights and has made this type of yoga fashionable in the Western world through actors, models and singers.
  • Alignment. ANUSARA YOGA was created in 1997 and places a strong emphasis on the alignment of postures. Its objective is, through the practice of asanas, to open the heart to connect with the divine that is within each one, as well as others.
  • Restorative. YIN YOGA focuses on stretching the tissues that connect muscles with bones, since they are hard and have to be stimulated in a softer and more maintained way than muscles, soft and elastic by nature. Each pose is held for between two and five minutes. The practice of yin yoga provides deep relaxation.

WHICH STYLE TO CHOOSE?

To find both the teacher and the most suitable yoga variant and class for each person, it is advisable to try different studios and teachers.

It is best to leave the choice to your own instinct, taking into account the sensation experienced after each session. Listening to yourself, you know if the style, rhythm and intensity are right for you.

Do not be in a hurry and, above all, never force the body in any posture. Yoga is done neither “right” nor “bad.” The ultimate goal of this discipline is the well-being and balance of the practitioner. And there is no doubt that, with practice, these always come.

8 yoga exercises to strengthen the abdomen

ExerciseOption
-
0
8 yoga exercises to strengthen the abdomen
With these yoga postures you will be able to tone the abdominal muscles without endangering the back. You will also gain awareness of this great energy center.
8 yoga exercises to strengthen the abdomen

In the West there is a tendency to think that tight and strong abs, like those that star in many advertisements, are the key to health and beauty. However, tense muscles achieved by force of abdominal exercises are not synonymous with well-being and can have an adverse impact on health.

When the abdominal muscles tighten, they shorten, pulling others located in the back, which leads, among other muscle imbalances, to a flattening of the lumbar curve. A stiff abdomen can also hinder the energy and functions of this area of the body.

Yoga manages to tone the abdominal muscles and, in this way, the organs of the belly in a natural way. It allows to become aware of the importance of this part of the body at the motor, biological and energetic level.

YOGA POSTURES TO TONE THE ABDOMEN

Any yoga posture or asana involves the entire abdominal area, as it is the center of the physical and energetic body. Some postures tend to strengthen the abdomen more intensely, while others massage it, help to become aware of its importance or stretch it.

In the first group are postures such as the plank (Chaturangasana) or the boat (Navasana). In both, abdominal tension is achieved naturally by aligning the body well, since it must fight the force of gravity. It is important to start with the simplest variants to tone the muscles progressively.

When the abdominal muscles are exercised a lot, any extension posture, such as the bridge (Setu Bandha Sarvangasana) or the cobra (Bhujangasana), is very suitable to stretch the abdominal area, lengthen it and counteract the effort. The stretching sensation is very pleasant and activates the organs in the area.

This series is designed to work the abdominals completely, both from the point of view of strengthening the muscles and from the point of view of balancing energy.

ABDOMINAL BREATHING

Sit on the floor cross-legged, your back straight, and your shoulders relaxed. Rest your hands on your knees and bring full attention to your breathing. When inhaling through the nose, it directs the air towards the abdomen, letting it expand. You will notice how the air seems to reach the pubis.

The diaphragm, which at rest is arched upwards, will press on the organs providing a light massage to the muscles and organs in the area. Exhale gently by releasing the air through your nose. You will feel how, effortlessly, the navel returns to its place. Repeat.

Progressively lengthens the duration of inhalation and exhalation. You can start counting to 3 when inhaling and also up to 3 when exhaling, and go lengthening to 4, 5 … and then descend: 5, 4, 3… Abdominal breathing prevents gastrointestinal disorders, unlocks tensions in the abdominal area and induces relaxation.

THE FISH OR MATSYASANA

Lie on your back, with your legs straight and together. Put your hands face down next to your thighs or below. When you breathe in, arch your back and lift your trunk, pushing up your chest, as if you were starting to stand up.

Press on your elbows to help you. Once you have adopted this position, breathe in again and raise your head carefully to put the crown on the floor, without pressing it too much. The front of the neck and throat will be open and stretched.

Continue with your elbows at your sides so that the chest is also open and the abdomen is stretched. Stay like this for 30 seconds to a minute, and return to the starting position carefully, bringing your chin to your chest. If you need it, you can bring your knees to your chest to relax your lower back.

THE TABLE OR UTPITHIKASANA

Sit with your knees bent and parallel, and your feet flat on the floor. Place your hands, wide open, two palms behind your hips, with your fingers facing forward, at shoulder height. Breathe in, stretching your arms and raising your hips toward the ceiling, so that your knees are positioned at a 90-degree angle, and your hips are in the same line as your knees and shoulders.

Activate the abdomen and feel how the skin of the abdominal area lengthens. Keep your neck in line with your spine, and look up at the ceiling. Only if you do not have cervical problems do you drop your relaxed head back. Breathe for 10 to 20 seconds and go down. Repeat the action 3 times.

TORSION OR ARDHA MATSYENDRASANA

Sit on the floor with your legs together and stretched out in front of you. Bend your right knee and bring the sole of your foot to the outside of your left leg. Rest it on the ground. Exhale and twist towards the inside of the right thigh.

Place your right hand behind your right buttock, and your left elbow on the outside of your right knee. You can look back and fix it on one point. With each inhalation, bring the crown a little further towards the ceiling. With each exhalation, bring the ribs on the left side to the inside of the right thigh. Hold the pose for 30 seconds to one minute. And when you want to undo it, exhale and release the posture. Do the same to the other side.

THE TREE OR VIRKASANA

Standing, with your feet together, bring all your weight to your right foot, bend your left knee and grab your ankle with your left hand. Place the foot, if you can, on the inside of the right thigh, pressing both the foot towards the thigh and vice versa. The toes should point downwards and the knee and thigh should be turned to the left.

If this is too much for you, keep it supported on the calf, but never on the knee, as the kneecap could be injured. Make sure that the coccyx is stretched towards the floor and that the abdomen is activated, although not tense. The center of the pelvis should be directly on the right foot.

Bring your palms together to the center of your chest in a prayer posture and keep your gaze fixed on one point to help you maintain balance. If you want, you can raise your arms towards the ceiling. Hold the pose for 30 seconds to one minute, focusing on gently extending your spine and neck and sitting on the floor with your legs and feet.

With an exhale, lower your left foot to the ground. Repeat the posture to the other side. If you fall during the pose, just start over.

THE CAT I OR BIDALASANA

Reminiscent of a cat stretching, this posture is a gentle and effective way to warm up and stretch the abdominal and back muscles. Crawl, with your knees below your hips and your hands below your shoulders.

Bring your fingers forward and keep your head and neck aligned with the rest of your spine, so that your eyes face the ground between your hands. Inhaling, arch your back by lowering your navel towards the floor. Open your chest and lift your head and chin so that the front of your neck is stretched.

Lift your coccyx to increase the arch in your lower back and keep your shoulders down to stretch your neck.

THE CAT II

Starting from the previous position, while exhaling, bend your back, initiating the movement in the navel and bending your chin towards your chest. Repeat it, alternately arching and hunching the spine between three and six times, coordinating breathing with movement. This is how the muscles of the back and abdomen are mobilized.

THE WARRIOR II OR VIRABHADRASANA II

Start looking straight ahead with your right leg and foot back and out, at a 90º angle and your left foot inward at a 45º angle. With your legs straight, press your heels to the ground.

Put your arms cross, at shoulder height, with your hands outstretched down. Breathing in, stretch your spine upwards and turn your head to look over your right hand. Exhaling, bend your right knee so that it is just above the heel and try to place your thigh parallel to the floor. Sit both feet firmly on the floor. The shoulders should be aligned with the hips.

Try to keep the trunk vertical and centered, with the abdomen firm. Extend your arms in opposite directions, as in the photo, forming a straight line, with your shoulders relaxed. Breathe 3 to 6 times. Repeat it to the other side.

WHY STRENGTHEN THE ABDOMEN

An advanced yoga practitioner has a healthy and strong abdomen, although his practice does not seek that purpose. The abdomen is a soft body that starts below the diaphragm and ends at the pelvic floor. It is delimited by the lumbar and sacrum in its posterior part, by the ribs and hip in the laterals, and by the sternum and pubis frontally.

The abdominal area constitutes the physical and energetic center of the body. It joins the trunk with the lower extremities and, in addition to making possible the movement of most of the skeleton, allows numerous organic functions and concentrates a lot of energy.

Inside it houses the organs and viscera responsible for digestion, assimilation, elimination and procreation. That is: stomach, intestines, liver, pancreas, spleen, kidneys and ovaries. The abdominal muscles protect and support them.

THE ABDOMINAL MUSCLES: FOUR LARGE GROUPS

There are four muscle groups that act as a “corset” in the abdominal area: the anterior recti, the transverse and the external and internal obliques. It is important to understand how these muscles of the abdomen work in order to use them mindfully.

  • The recti of the abdomen are the most superficial. They extend from the pubic bone to the sternum and form the so-called “chocolate bar”. They stabilize the pelvis with the rib cage, allow flexion of the spine, tighten the abdominal wall or compress the abdominal contents when necessary.
  • The external and internal obliques are located on the sides of the waist. The external ones extend diagonally below the skin, while the internal ones lie below the external obliques, and their fibers also extend diagonally, but in the opposite direction. It is a set of muscles that allow twisting movements. When, for example, we turn to the left, the right external oblique and the left internal oblique act to bring the right shoulder closer to the left hip.
  • The transverses are the deepest abdominal muscles. They are almost attached to the viscera, only separated from them by a fascia. They are lined with two layers of abs and extend horizontally around the abdominal wall. Therefore, when contracting, they narrow the contour of the waist. They support the organs and facilitate breathing.

THE BELLY, AN ENERGY CENTER

The abdominal area is considered a powerful energy center. It is given special recognition as it is where body and spirit are believed to converge. In fact, this area is now considered a “second brain” because of the neurotransmitters produced in it.

In this part of the body, between the navel and the stomach, the third chakra (manipura) is located, regulating the will, the sense of control and coordination. When this chakra is strengthened, the ability to decide and develop is greater.

According to Ayurveda, here is born the force that drives to act and from here the purifying processes of the organism are directed.

If it weakens, insecurities, obsessions, decay, dispersion or disorientation appear.

In yoga practice, two energy locks (bands) located three fingers below the navel (udiyana) and on the pelvic floor (moola), respectively, are activated to stimulate and maintain energy located in the solar plexus and perineum.

They are two closures that prevent it from dispersing or losing. The activation of the bands is achieved by mobilizing the lower abdomen along with the pelvic floor. In different yoga disciplines, bands are activated in postures and breathing techniques.

THE BEST YOGA POSTURES TO MASSAGE THE ABDOMEN

To achieve a good massage in the muscles, as well as in the organs of the abdomen, postures that involve flexing the trunk forward are recommended, such as the clamp (Paschimotanasana) or the vertical clamp (Pada Hasthasana). In addition to relaxing the muscles of the abdomen, they favor the cleaning of the organs, digestion and evacuation.

In any twisting, the abdominal organs and muscles are also the main nucleus of movement. Torsions have traditionally been used as a remedy to kick-start the digestive system. By rotating the abdominal area, pressure is created on the stomach, small intestine and large intestine that helps eliminate toxins and relieve inflammation.

Another group of postures in which abdominal awareness and activation is essential, and in turn is strengthened, are the balance postures. Being in the center of the body, the abdomen is basic to maintain balance in postures such as the tree (Virkasana) or the crow (Bakasana).

HOW TO PRACTICE THEM

These tips should be taken into account:

  • With intensity and without forcing: It is common to practice yoga postures with the same intensity, impetus and strength as traditional abdominal exercises. However, this usually causes decompensation in the different muscle chains, with tension effects on the neck, lumbar and dorsal, as well as on the hips, sacrum, buttocks and ischiums.
  • Without contracting: In a yoga session, it is important to maintain awareness in the abdomen but not contract it.
  • Activating the bands: Slightly activating the bands, if necessary, helps protect the spine and energize the abdominal area.

By using the muscles of the abdomen as stabilizers, the ability to move is improved, not only during yoga practice but on a day-to-day basis.

UDDIYANA BAND: THE HYPOPRESSIVE ABS OF YOGA

Long before you heard of hypopressive abdominal exercises, yoga already included them, by activating what is known as Uddiyana band (energy lock of the abdomen). You can perform a very simple exercise.

  1. Standing or sitting, breathe in and, when exhaling, lightly push on the abdominal wall to make sure you get all the air out.
  2. Perform a “false” inhalation (without taking air), bringing the navel towards the diaphragm, below the rib cage.
  3. You will notice how it lifts and massages the abdominal area.
  4. Hold for a few seconds, soften your abdomen and inhale.

8 exercises to improve posture with RPG

ExerciseOption
-
0
8 exercises to improve posture with RPG
Through RPG (Global Postural Reeducation) a person can perceive what their postural imbalances are and what exercises allow them to avoid them.
8 exercises to improve posture with RPG

The muscles do not stop working: when breathing, when we stay upright, when walking… They are in constant activity and sometimes in permanent tension.

The RPG or Global Postural Reeducation allows us to become aware of how our body is and reposition it for optimal functioning.

According to the RPG, all muscles are connected and, when one becomes destabilized, tense or contracture, it causes the rest of the muscles, tendons and fascias that form the chain to which that muscle belongs to relocate through imbalances and tensions to counteract the pain.

Thus, an imbalance in the pelvis can be the cause of an apparently shorter leg; a strain on the diaphragm, from low back pain; and sagging buttocks, knee pain.

POSTURAL DIAGNOSIS: HOW TO DETECT AND CORRECT POOR POSTURE?

Two years ago, walking down the street, I sprained my ankle. But I forgot about the incident, and kept walking.

After a few months, I began to feel severe pain in my lower back. First, I attributed it to excessive working hours in front of the computer; then, because I had overdone carrying weight in a recent move; until the pain became unbearable and I turned to an RPG specialist on the recommendation of a friend.

For an hour the therapist thoroughly analyzed my body, my posture, my way of walking, breathing, moving and my particular history of “accidents”. He concluded that my low back pain was the result of a sprained ankle that I had suffered a long time ago!

“How can it be? I asked dumbfounded, “but if it happened months ago… and my ankle doesn’t hurt.”

His explanation was simple and clear: “Our body is a global entity and is connected by muscle chains. The muscles do not work in isolation and, when one suffers trauma, the others adapt and perform compensations to avoid pain.”

When I sprained my ankle, the muscles that are responsible for stabilizing the joint automatically contracted to protect the injured ligaments.

I myself, the therapist explained, unconsciously and to avoid pain I took care of changing the supports on my feet to walk. With this, both the knee and hip modified their position to adapt to the new way of walking.

So did the pelvis, which bent down to maintain balance, thereby favoring tension in the lumbar region. In turn, the rest of the muscles of the back tried to balance this decompensation lumbar with others in different areas of the spine.

After months of juggling and strains in different muscles, my lower back could not hold and contracted sharply to protect themselves.

THE METHOD OF GLOBAL POSTURAL REEDUCATION

The RPG, created in 1981 by Phillipe Souchard, a physiotherapist of French origin, is based on a paradox: the same muscles that keep us upright, at the same time, crush us.

It classifies muscles into two large groups:

  • Dynamic or phasic. They are the ones that make great movements and can be relaxed by factors such as sedentary lifestyle; for example, abs.
  • Static or tonic. Its activity is constant: keep us standing or hold our back. Among them are the spinal spine. The latter group, which makes up 80% of skeletal musculature, tends to contract and shorten frequently. When that happens, there are deviations and, as a consequence, joint compensations. The RPG investigates how static muscles work in order to rectify those that do not work properly.

RPG courses are taught to doctors and physiotherapists: there are six thousand graduates in the world. It is not gymnastics, but a way to harmonize the body and prevent new blockages or ailments.

Postural re-education is performed by stretching those that are shortened, removing excess tone from those who are overloaded or strengthening those who need it.

HOW ARE THE GLOBAL POSTURAL RE-EDUCATION (GPR) SESSIONS?

The RPG allows the patient to become aware of how their body is and how it should be to function properly.

According to José María Llagostera, physiotherapist specializing in RPG, the most important thing is the patient’s awareness of how their body is. “It’s essential to see how you carry your body, and how you would have to carry it so that it works harmoniously.”

The first thread that the therapist pulls to carry out research and therapy is that of pain, which directs him towards the real cause of the ailment. The therapist “reads” which muscles are tense or shortened to decipher the reason for that tension or ailment.

Unlike other treatments and therapies that focus on the painful area, the RPG proposes global – and not local – stretches to balance the body.

Once the therapist has thoroughly studied the body to detect the cause of the pain, he proposes a series of stretching exercises through which he can experience how he feels when his body is in good posture.

When a bad habit is deeply rooted, such as having a crooked head, it is difficult that, when the therapist aligns it, the patient has the feeling that this is the correct posture. There must be a change in the internalized mental pattern, which requires a time of adaptation.

This task, manual and individualized, is not always easy, since the cause is usually overlapped by different muscle compensations. Each person is unique and manifests differently, which is why no two RPG treatments are the same.

The work usually lasts 8 to 10 individual sessions of one hour. Between each of them, specific exercises are performed at home and the new session allows you to check the progress or vary the exercises.

Each one is accompanied by deep breathing, which allows the body to relax and function harmoniously.

BENEFITS OF RPG: ELIMINATE PAIN AND FRUSTRATIONS

According to the WHO, 75% of the world’s population suffers from pathologies derived from muscle pain or discomfort throughout their lives.

The RPG is very effective both to recover body harmony and to solve very diverse situations, from spinal problems (herniated discs, scoliosis, hyperlordosis …) flat feet, numbness in the hands, detached shoulder blades, sunken chest…

Even people who lack 1 or 2 cm in size to oppose a security body can obtain them by aligning their body well with RPG.

The versatility of the RPG allows it to also be beneficial for children, adolescents or the elderly. When a child or adolescent stops practicing a sport or activity because they get tired, perhaps it is because some posture acquired in their daily life (when sitting in front of the computer, sleeping or walking) blocks their energy.

On many occasions, muscular pathologies are the result of stress, anxiety, sedentary lifestyle or misuse of the body, and are accompanied, not only by pain, but also by changes in mood and character. Some contractures, shortening or tension in turn reflect mental attitudes.

Through stretching exercises and deep, conscious breathing, RPG allows you not only to get rid of physical discomfort, but also from the internal discomfort that comes with them.

After the first sessions, the person already begins to notice the effects: not only how his body is freed from pain, but also how the frustrations, complexes and backpacks that it carried, also disappear.

BASIC EXERCISES OF GLOBAL POSTURAL RE-EDUCATION

1. FEEL THE BODY

It involves sitting with the soles of your feet together, facing each other, bending your knees. It stretches its back and neck, as if gently stretching from our head upwards.

You have to breathe about ten times feeling the overall benefit. With the help of the RPG therapist, it is easy to feel how in this posture the posterior muscle chain is stretched.

It is very suitable in scoliosis.

2. STAND AND WALK PROPERLY

THE LOWER BACK

When the lumbar area is very tucked inwards there is a deviation of the spine. To compensate, the upper back area recedes, while the shoulders rotate forward and the cervical and head tilt as well, which brings the gaze to the ground.

This position, very common, causes a blockage in the joints of the knees, which hyperextend backwards (genu recurvatum), as well as poor support of the soles of the feet, which impairs the balance of the body.

The first step to correct a bad posture is to become aware of how we are in it and how the tensions and decompensations it causes in the rest of the body affect us.

The next step is to achieve a good alignment. To do this, you have to literally feel your head on your shoulders and direct your gaze straight ahead. The line marking head and shoulders goes down perpendicularly through the pelvis, hips and knees.

It is important to support your feet well and notice how the abdomen flattens. With the body thus aligned, you breathe about ten times to become aware of the posture and its benefits.

KNEES THAT ARE BENT OR CROOKED

When the knees are tilted inwards in genu valgus there is an imbalance in the pelvis that affects both the hip and the spine, causing tension and blockages in different parts of the body.

It is very common that, when this occurs, the person presents flat feet. The RPG corrects them without templates by realigning legs and knees.

On the other hand, when knees tilted outwards in genu varus (3b) cause decompensation in the pelvis, hip and spine, and in the lower part cause cavus feet.

Correct foot support and gait dynamics

When we are standing, the plants should be well supported on the ground to allow the balance of the body.

The feet should be supported at three points: the first and fifth metatarsals, as well as at a point in the center of the heel.

When walking it is necessary to feel how the sole of each foot rests on the ground, and become aware of pressing the three points mentioned above, as if it were a tripod.

When taking the next step, after raising one foot, you also have to feel how it rests, first in the center of the heel, and then, at the same time, in the first and fifth metatarsal.

3. GLOBAL POSTURAL RE-EDUCATION: THE DANCER

This posture must be coordinated very carefully between the therapist and the patient.

A triangular cushion or other inclined plane is used as support, so that the feet are inclined upwards.

With the knees slightly bent, the torso leans forward while still standing straight.

The therapist helps stretch the posterior muscle chain, from the feet to the nape of the neck.

4. LOOK AHEAD

The iris centered between the eyelids is an excellent indicator of body alignment.

By looking straight ahead, we ensure that the neck, shoulders and spine are well placed.

When the eyes look down, they offer a clear indication that the body is misaligned, so the posture we maintain is not beneficial for the spine and the rest of the body.

Aligning your gaze well is a way to start correcting a bad postural habit.

5. 4 SIMPLE EXERCISES TO CORRECT POSTURE AT HOME

These exercises can be carried out without the help of a therapist.

When performing them, the lumbar, dorsal and cervical area is stretched, as well as the arms, abductors and soles of the feet.

Do not move from one exercise to another if you feel pain.

  1. Lying on your back, bend your legs and rest the soles of your feet on the floor, with your knee’s hips apart. Stretch your arms and turn your palms towards the ceiling. Stretch the back of your neck and pay attention to your lower back touching the ground. Breathe slowly and gently ten times feeling the benefits of this pose.
  2. Bring the soles of your feet together and let your knees open to your sides. Try to keep your abdomen straight and not curve your lumbar, which are still in contact with the ground. Breathe about ten times in this posture.
  3. Next, turn the tips of your feet outwards, making sure that the soles point sideways and not down. Try not to keep your back from moving. In this position he takes ten full breaths.
  4. Stretch your legs and, without taking off the lumbar area of the floor, form a “V” with both feet, joining the heels and with the fingers focused towards the ceiling. If you notice that, when you straighten your knees, your back arches, keep them slightly bent. Breathe ten times in that position.

8 benefits that dancing brings you

ExerciseOption
-
0
8 benefits that dancing brings you
Dancing is not only fun, but it also produces multiple benefits for your physical, mental and social health. If you don’t dance yet, nothing stops you from doing so!
8 benefits that dancing brings you

There is something about the rhythms and melodies of music that takes away our worries. When the first bars sound our feet move alone and the whole body wants to follow them. Maybe listening to your favorite songs will get you off the couch. Or maybe it’s the challenge of mastering the more complicated movements, steps and choreography that brings you so much joy. Regardless of your reasons, one thing is for sure: the physical, mental and emotional health benefits of dancing are almost endless.

Whether you are 80 years old or 8 years old, participating in physical activities that involve movement will represent a before and after for you. It will improve your physical and mental health and you will notice changes in your emotional well-being and in your social relationships. Moving your body to the sound of music can transform your life.

PHYSICAL BENEFITS OF DANCING

Dancing is exercise, so its physical benefits will be similar to those of other cardiovascular activities.

1. IMPROVES CARDIOVASCULAR HEALTH

The health benefits of dancing are in line with physical activity guidelines recommended by national and international health authorities. According to their guidelines, adults should get at least 150 minutes to 300 minutes of moderate-intensity exercise weekly, or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week.

Dance styles with a fast and steady pace are great for cardio workouts, as the heart rate is challenged when executing the different movements.

2. IMPROVES BALANCE AND STRENGTH

Professional dancer Jonathan Tylicki says one of the reasons dances is such an excellent form of fitness is because it incorporates movement in all planes of movement and from all directions.

The movements we normally do in our daily lives, such as walking, climbing stairs, and common workouts like treadmills and cycling, occur in the sagittal plane (forward and backward, left and right), but dancing works on your body from all planes, including lateral and rotational. which serves to really work all the muscles.

3. IT’S GENTLE ON YOUR BODY

Many forms of dance, such as ballroom dancing, are appropriate for people with limited mobility or chronic health problems. If you’re concerned about the intensity of a class, talk to your doctor and instructor before starting practice. They can help you with any modifications, if needed.

4. INCREASES COGNITIVE PERFORMANCE

If you need a reason to move, consider this: A lot of research shows how dancing can maintain and even increase your ability to think as you age.

Scientists have found that the areas of the brain that control memory and skills improve with dancing. Also, unlike other forms of exercise, dance has the added benefits of improving balance through rhythm and music.

5. CHALLENGE YOUR BRAIN

If you’ve ever tried tap dancing, then you know exactly what we mean by the challenge to your brain. The brain power you need to dance requires you to focus both on the constant change of movement and on remembering steps and patterns. This is therefore an excellent form of mental exercise regardless of your age.

6. IT’S INCLUSIVE

One of the best things about dancing is that anyone can participate. If you can move, even if it’s just the upper body, you can dance. That’s what makes dancing so popular, even among people who normally avoid other forms of exercise.

7. IT CAN BE A SOCIAL ACTIVITY

While you may prefer to make a certain move when no one is looking, there’s something amazing about dancing with others. Whether it’s signing up for a ballroom or belly dancing class, dancing with friends, or dancing with your kids or grandchildren. Being around other people while dancing is good for your social and emotional health.

8. HELP IMPROVE YOUR MOOD

Movement and dance are extremely expressive, which can allow you to escape and let go. It is this “release” that helps improve your mental and emotional health by reducing stress, decreasing symptoms of anxiety and depression, and boosting your self-esteem.

WHAT DO I DANCE?

All dance styles, from traditional ballet to funk, have physical, mental and emotional benefits. The key to how dance will benefit you is to find the style you enjoy the most.

  • Belly dancing is a great style to start with, especially if you want to learn how to express yourself using your stomach muscles, trunk, arms, and hips. It is a very rhythmic and fun dance style, which also has an empowering component, by liberating areas whose expression we often limit due to the rigidity of social conventions.
  • Hip hop is a very free form of dance in which you can express your own personality through the body and movement.
  • Free dance seeks maximum liberation from conventional movement patterns to allow new spontaneous movements that are associated with the expression of emotions. By moving under an emotional impulse, we experience a deep sense of freedom.
  • Ballet or “classical dance” is a very elegant and technical dance form, but it is also perfect for all ages. It helps you become deeply aware of every part of your body and its potential.
  • Zumba is a dance and a type of physical training that is inspired by the movements of various Latin American dance styles. It has become a form of intense and fun training, fashionable all over the world, which is taught in gyms.

7 exercises to free the diaphragm and breathe better

ExerciseOption
-
0
7 exercises to free the diaphragm and breathe better
The free movement of the diaphragm, a large and powerful muscle, depends in part on the quality of our breathing. Reviewing what factors are limiting you helps you breathe more consciously.
7 exercises to free the diaphragm and breathe better

The diaphragm (a muscle that separates, as if it were a roof, the thoracic cavity, that is, the air cavity, from the abdominal, the liquid) is partly responsible for the quality of our breathing. Paying attention to factors that may be limiting or impairing this muscle – and exercising it – can help us breathe better.

Why does the state of this muscle influence our breathing so much? The heart sits on the diaphragm and receives a massage with each breath. When inhaling, the diaphragm contracts and lowers, bringing the heart down; When exhaling, it relaxes and rises, pushing it slightly from below. This constant contact also occurs with the lungs and organs of the abdominal cavity.

In fact, the diaphragm does not have its own shape, but adapts to the shapes and pressures it receives from the organs; That is why, when you eat too much, your breathing feels less free and light, because the stomach swells and squeezes the diaphragm from below.

BREATHING THROUGH YOUR NOSE OR MOUTH

By breathing through the nose regularly, we breathe better quality air.

  • The hairs and enzymes in the nasal mucus are filterers: they trap dust and eliminate bacteria.
  • The olfactory nerve at the top of the nose warns if there are any other potentially dangerous products.
  • The mucosa also humidifies and warms the air.
  • The mouth does not dry out. But sometimes it is essential to breathe through the mouth, when for example an intense physical activity is done, when singing or playing a wind instrument, because the oxygen demand must be met quickly; Because the mouth passages are wider and the path from the mouth to the lungs is shorter, breathing through the mouth punctually is natural.

1. WATCH YOUR BREATH

Before performing actual breathing exercises, it is helpful to observe and study your breathing patterns. You can sit on the floor in the lotus pose or in a chair, with your hands clasped on your lap or resting one on your chest and one on your abdomen.

How do I breathe? Do the abs move with the breathing rate? Is there a small pause after each exhalation? Do you feel that breathing occurs without any effort? Is it relaxed, regular breathing?

Keep in mind that observing and exercising the breath can have different goals:

  • Create respiratory awareness.
  • Synchronize breathing with movement.
  • Stretch the respiratory and postural muscles.
  • Change breathing patterns or attitudinal habits.
  • Prepare for a stressful or painful situation.
  • Relax.
  • Expand lung capacity or perform pranayama.
  • Prepare for meditation.

2. OPEN AND CLOSE THE RIB CAGE

This exercise is performed standing and keeping in mind the objective of synchronizing movement with breathing.

  • With a deep inhalation, extend the spine and open the palms of the hands towards the sky to increase the degree of stretch in the pectorals. Also extend one leg, keeping the foot in the air, to expand the extension of the spine. But attention: do not stretch the spine too much or drop the head back, but maintain an integrated alignment of the head with the rest of the spine.
  • With the exhalation, hug yourself to stretch the posterior intercostal muscles and flex your spine and knees.

3. STRETCH YOUR NECK

  • Exercise the accessory respiratory musculature

Thoracic breathing, linked to stress, is associated with excessive use of the cervical accessory respiratory musculature: scalenes and sternocleidomastoid. These muscles tend to shorten due to inadequate habits, both respiratory and postural.

Sit comfortably with your spine upright, bring your left shoulder and arm back, and rest the back of your hand on the sacrum. Tilt your head to the right by directing your nose towards your armpit. Pull your left shoulder down and exhale deeply. To intensify the stretch, place your right palm just below your collarbone and gently pull the skin down.

This gesture will further stretch the myofascial tissue. Repeat the exercise to the other side.

  • Mobilize the anterior aspect of the neck

The hyoid muscles are also often shortened by inadequate postural and respiratory habits. Roll up a towel and place it around the back of your neck. With the spine erect, extend the cervical.

Close your mouth tightly (but without clenching your teeth) and make deep exhalations. When exhaling deeply, the first two ribs go down increasing the stretch of the scalene muscles.

To intensify the stretch, hold the towel with only one hand and, with the palm of the other over the top of the breastbone, pull the skin gently downwards. This gesture will further stretch the myofascial tissue. Do not stay longer in the postures than you are comfortable and never do them if any annoying symptoms appear.

4. STRETCH BOTH SIDES

Stand next to a wall or tree. Separate the nearest arm from the body until the elbow is at shoulder height, inhale and, lengthening the sides of the torso, rest on the wall or tree the forearm of that arm and the palm of the other hand.

To increase stretching, breathe deeply to the side of the stretched chest, follow with a 3-second apnea (close the throat, glottis, to retain air and relax cervical and shoulders) and finish with an exhalation even deeper than inhalation. Repeat the exercise to the other side.

5. STRETCH THE PSOAS

The psoas-iliac, a key muscle for the hips and lumbar, shares tendon with the diaphragm. To stretch it next to the diaphragm, sit sideways on a chair, as in the photograph.

Keep the knee in front with a 90º flexion, the back leg as extended as possible, and the arms, behind the back, clinging to the back of the chair (to intensify the stretching of the rib cage).

Exhale deeply to allow the diaphragm to rise, pull your tendon up, and stretch the psoas even further.

6. STRETCH DIAPHRAGM AND PELVIS

The pelvic floor, sometimes called the pelvic diaphragm, contracts and rises with each exhalation. Lie on your back in the butterfly pose or with your soles resting on the floor, and place a rolled-up blanket or cushion under your spine. This extends the spine, which opens the rib cage and stretches the intercostal musculature.

Another option is to place the cushion under the pelvis, to raise it and lighten it from the weight of the organs. Extend your arms back and with a deep exhale introduce your abs inwards.

Pay attention to your breathing again; Note if its volume, breadth, and depth have changed.

7. LAUGH

Laughing is a great diaphragmatic and abdominal exercise. In laughter or laughter there is a strong and repeated exhalation caused by intense contractions of the abdominals and diaphragm. In addition, endorphins are secreted. A natural analgesic!

THE FORCES THAT AFFECT THE RESPIRATORY GESTURE

To perform its function, the diaphragm needs some freedom of movement. Its central and relatively flexible position means that each organic or postural change can influence its state and, consequently, since it is the protagonist of breathing, in this and in the quality of life. Its optimal functionality depends on several factors:

  • Psycho-emotional state: the vital attitude affects body posture, which directly influences respiratory volume.
  • Postural hygiene: the way the body is used when standing, sitting or doing any other daily activity affects muscle balance and the position of the joints in relation to the axis of gravity and, therefore, respiratory capacity. Many of us spend hours in front of the computer with our spine semi-flexed and our shoulders forward. This imprisonment of the rib cage does not allow the diaphragm to descend freely with inhalation and, to compensate for the limited oxygen input, we increase breaths per minute, which often leads to a hyperventilated, moderate but chronic type of breathing.
  • Myofascial elasticity: it is the one that affects the inspiring and expiratory muscles, and their fascias, the tissues that surround them and connect them with other structures. The freedom of the diaphragm depends on many muscle groups, some powerful and main and others smaller. Some are part of muscle chains that are often overused by poor postural hygiene.
  • The airways: nose, trachea and larynx must allow air to pass through them. Allergies, a flu or asthma affect the mucus and, therefore, its opening.

Apart from these factors, there are others not always considered relevant but which are just as important. Toxic habits, such as smoking obviously, or even environmental pollution, affect the mucus of the airways.

Insomnia reduces the level of energy in the body and can impair postural hygiene. This in turn leads to the establishment of respiratory reflex patterns in the nervous system that hinder any change.

Tight clothing can limit breathing, but so can high heels. These misalign the body in front of the axis of gravity, which causes a constant contraction of the entire posterior muscle chain and misaligns an essential muscle of the body: the psoas-iliac. The diaphragm intertwines with the muscle fibers of the psoas-iliac and, therefore, can lose its positional balance.

Finally, the emotions that contract us – anger, sadness, dissatisfaction or jealousy – which are usually chronic when one does not take care of oneself psych emotionally, also affect respiratory quality. If they become chronic, they become physically limiting and painful.

The respiratory act is, therefore, a complex activity. If breathing depends on so many factors, what is our role in proper breathing? Or better reflected: is there adequate breathing?

WHAT IS FREE BREATHING?

As a therapeutic yoga teacher, I often receive students who comment to me in an intimate tone: “I breathe very badly”; A sincere and courageous observation. To my request to describe how they do it, they return a common answer: “I breathe only towards the chest, I breathe little, quickly and superficially”.

Without having any pathological respiratory involvement, many people have the feeling that they do not breathe in an adequate way. But what is proper breathing?

It occurs when breathing in everyday life matches the demands placed on the body, from taking a walk in the park to climbing stairs with shopping or doing aerobics activities such as dancing and swimming.

That is, that breathing is consistent with what the body requires to function optimally at every moment of the day. It is true that free breathing has some characteristics.

It is multidirectional (the entire rib and abdominal cage oscillates anterior and posterior), fulfills the law of minimum effort and is regular and rhythmic. But there is no one proper way to breathe. Everything depends, as we have seen, on many factors.

Seeing breathing as a phenomenon that emerges, given by different conditions, can serve to appreciate breathing as a process, as an indication of the general state of the organism. If you feel yourself breathing shallowly, the solution is not to breathe deeper.

The interesting thing would be to go to the origin: look for the answers in your psycho-emotional state and in your body alignment. Because when you regularly stretch the respiratory and postural muscles, and cultivate a body, respiratory and psycho-emotional awareness, it is when the breath is freed from the factors that limit it.

1...456...8Page 5 of 8
© Newspaper WordPress Theme by TagDiv