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7 exercises to develop body and mental balance

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December 8, 2023

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Cultivating balance involves being willing to flow with every situation, knowing that the Earth sustains us.

1. THE VERTICAL

On an unstable and firm surface observe how you can vary the alignment of your body and regulate its stability from your plantar support tripods.

Put a bag of rice on your crown and feel its weight on the skull and how it responds to that “compression” with a subtle impulse that you send thanks to the ground.
Draw a clear line in the depth of your body that relates up to down.
Organize around it.
Play with the intensity with which you straighten yourself until you find the most effective way for you.

2. WORK ON PLANTAR SUPPORT

With your feet as parallel as possible, put a soft foam ball (or two pieces of sponge) under each plantar vault. You can place it very slightly inwards, as if supporting the internal arch of the foot, which is the most pronounced.
Hollow out the plantar vaults so as not to crush the foam.

Then rehearse two simultaneous actions: hollow out the vault while maintaining a thrust towards the ground with each point of the plantar tripod.

3. SIGHT AND BALANCE

Unfold a long ribbon on the floor in front of you (it is also possible to follow the line of the tiles or parquet, or trace it with your imagination).
Then walk on it as if you were a tightrope walker, respecting it as best you can, and in each step, you take place your feet carefully aligned towards the front.
Walk the line forward and then walk backwards. There is no risk of falling, so watch the use you make of your supports. You can use your arms (and even a light umbrella) to better balance yourself. That way you can “feel” the upward direction more clearly and anchor yourself to it as well.

So far it is not very difficult…

Try doing this next with your eyes closed or blindfolded.

4. TEST YOUR SUPPORTS

In situations of balance (crossing a river from stone to stone, dodging puddles, descending a steep mountain) use your tools: the look, the calm breathing, the pelvic floor, the counterweights, the directions of space … But above all, take care of your supports and do not abandon one until you have installed the next.

5. PUSH YOURSELF FROM YOUR SUPPORTS

On a silk fabric that slides push yourself with your foot supported as in the photo.
Orient the thrust of your supports towards the ground to modify your trajectory.

6. ANCHOR YOURSELF IN YOUR SUPPORTS

Face down on a sliding blanket or skateboard, bend your knees and cross your ankles so as not to support your feet.
Use the ground with the help of your hands and establish through them a firm anchor from which to move elbows and shoulders.

7. ACTION AND REACTION

Start by feeling your feet and organize yourself to let the weight of the body passively fall on them.
Feeling that weight fill your feet, gently hollow out the vaults and actively project each of the points of the plantar tripod into the ground, as if taking root.
Feel the difference between “dropping on your feet” and “standing from your supports.”
Notice how the active use of your supports straightens and aligns your body and joints. On one foot, observe how the conscious and active use of your supports influences your joints.

With practice you can dose this action (just very little but you can do it very marked in your first experiences).

8. KNOW HOW TO FLOW

Attentive and reactive supports can respond to the changing needs of activities that involve balance, such as simply standing or walking.

Walk as if you kiss the earth with your supports.

9. SIDE BY SIDE

Sitting on a stool, feel the space between your eyes, your ears, your ischiums, your knees, your feet… Gently extend the chest towards the armpits when inhaling.
With your arms gently unfolded reach the space to your left with your left side, pushing you from your right tripod.

10. THE 6 DIRECTIONS

With one knee and one foot resting diagonally, move in several directions from your supports without losing them.
Explore space with your shoulders, arms, hands, gaze.
Observe how each direction is supported by going deeper towards the ground in the opposite direction.

A BODY WORK THAT IS REFLECTED IN THE MIND

The Earth draws us to its center with force and holds all living beings on its spherical surface. The feet constitute the base that allows the body to stand vertically and react to the force of gravity.

We thus build a true organic sculpture thanks to the support of muscles and bones, guided by the will to stand up and move and live. The Chinese ideogram that represents man – a line that relates heaven and earth – conveys that idea.

ROOTING CONNECTS US TO THE EARTH AND BRINGS US CONFIDENCE

Every time we raise a leg to move forward, we have the assurance that the Earth will draw our foot back to itself giving us a new support from which to take the next step. There’s a reason they call her Mother Earth!

Rooting is a common concept in various practices and therapies that we can apply in multiple contexts. It is related to a stable posture and a correct alignment of the body, but it also requires the ability to feel and establish a relationship with the Earth, perceived as a firm surface on which we can trust.

The conscious experience of connecting with the Earth is a muscular and mentally very different action than falling on it. And it can be very revealing both to improve posture and for vital attitude.

FLUENCY TO RESPOND

Rooting and stability do not imply immobility or stubbornness but, on the contrary, fluidity and availability to absorb and transform external influences. Faced with a stimulus that threatens the balance, the ideal thing is to give in and move in order to take root again.

When practicing the ability to root, losing balance is not a problem, because it is dynamic and rebuilds again and again.

CLEAR MENTAL INTENT

The mere fact of standing implies an activity of balance and movement of small amplitude. To keep the skeleton vertical, we oscillate permanently in a similar way to the flame of a candle.

The sense of balance is the one that allows walking without falling or the one that gives the ability to assume and sustain any movement or position of the body before the force of gravity.

It depends on various systems responsible for guiding the person in the environment.

In the inner ear is the vestibular system, an ingenious device that detects the movements of the head in space and its changes in orientation with respect to gravity.
Muscles and joints have sensors that report the positions of different parts of the body and their situation with respect to the support plane.
Through sight we know where we are in relation to the surrounding space. And based on all this information we react.

START AT THE BOTTOM

Nothing can be erected without a foundation or a root. The key is to start building by organizing from the base.

Bamboo offers a fine example. In its early years it barely grows. And, suddenly, it can gain several meters in height in a month. What did he do before? Build its base, create deep roots, which will allow it to ascend towards the sky obtaining nutrients from the earth and resisting the onslaught of the wind.

It amazes the tower of bones that we build from a base as small as the feet. Let’s also keep in mind that from that tower hang, for different places and heights, different weights (organs, muscles …) that create forces in different directions.

Keeping this entire system vertical and undamaged requires energy and determination. You only have to contemplate a child taking his first steps.

THE BASE OF THE TOWER OF BONES

The foot consists of twenty-six bones and a greater number of joints. In your plant are our supports. There is on each foot a plantar vault that is sometimes compared to a triangular sail, concave with respect to the ground and anchored to it at three points.

It must combine strength, elasticity and adaptability to support the weight of the body and the reaction of the ground, as well as to transmit to the ground the impulses of the body for gait and movement.

It gives the sole of the foot the shape of an irregular vault supported by three arches (internal, external and transverse) that join these points of support. The tripod anchors the vault to the ground and allows the weight to be transmitted to the ground. It falls on the base of the big toe, the little finger and the center of the heel.

In an ideal situation the bones that give structure to these three arches do not “touch” the ground except at the points of the tripod. The soft tissues lining the plant make the transverse and outer arch appear to be flat on the ground.

THE RELATIONSHIP WITH SPACE

What can a conscious work on the management of their supports contribute to a person? Being babies, based on hitting the ground with our hands, anchoring ourselves to crawl, crawling, we discovered the functioning of the supports. But it’s been a lot of that now.

Now it is worth remembering that bodily life we live in balance and that our way of standing on the earth implies permanent dynamic stability and availability for adaptation. A fixed or rigid attitude is not compatible with a fluid balance. Depending on how we organize this, we will show ourselves about the world.

When working on balance, it is rare to act directly on our perception of the surrounding space. The conscious knowledge of its depth, of its infinity in all directions, allows us to lay invisible threads that constitute true supports in the direction that is most useful.

It also makes it possible to act on muscle tone and provides sharpness and clarity of intention to movement.

AWARENESS AND INTEGRATION

The fruits of bodywork depend on two key elements: awareness and integration.

Consciousness. It is the attention paid to what is being done. We choose one or two phenomena: what’s going on in my ankles or how my pelvis adapts, for example. Bringing attention to the chosen element is a way of learning. We bring it to the observation table and, once observed and improved use, we give it back its freedom.
Integration. The knowledge we acquire then operates from the unconscious and, if trained, will come opportunely. For this, it is necessary to persevere, since each new learning is based on previous acquisitions. The secret is that the process of observation becomes pleasurable in itself.

If there is no harvest the experience will pass like a shooting star that we are not sure we have seen. Integration is listening, silence, the space we seek so that the new finds its place in the whole. And the whole is everything, not just the body.

Subtle changes in the body allow new thoughts and feelings to be embodied. It pays to be open to associations, to “revelations”, to “realization”, without having to put them into words. And give space for sensations to become knowledge.

7 exercises of the Trager method to release tensions

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December 8, 2023

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7 exercises of the Trager method to release tensions

This method allows to change the body rigidity and heaviness for a feeling of comfort, without using force or sudden manipulations.

To gain serenity, health and quality of life, the Trager method invites you to experience sensations of lightness, freedom, softness and fluidity, and it does so through body movement and the warm and respectful contact of a professional.

The method, which is a registered trademark, has two fundamental characteristics.

First, consider that the bodily patterns that lead to disease reproduce the mental patterns. In the words of its creator, Milton Trager: “The accumulation of tension can be caused by different circumstances but the pattern of our tension is in our mind.” So, if you can unlock the mental patterns, the body patterns will be unlocked.
Secondly, the movements proposed by the method positively affect the tensions released during a session with a professional. By undoing the mental pattern that produced them, they do not reappear.

Milton Trager (California, 19081997) was during his youth a boxer, acrobat and dancer. Aware of the great effort required by his workouts, he tried to adopt a different attitude towards his own body. He wanted to improve his performance but also experience more pleasure. I was looking for a freer, smoother, lighter movement.

He discovered that his mind could convey a message of lightness and freedom to his muscles and his hands and that through his hands he could also convey that message to the mind and tissues of another person. Later, he studied medicine and in 1975 presented his work in public for the first time at the Esalen Institute in California. Today his method is taught in more than 22 countries.

BENEFITS OF THE TRAGER METHOD

The Trager method is composed of a stretcher treatment and exercises called Mentastics that seek to free the body and mind, as well as promote relaxation and well-being.

The method has been successfully used to solve everything from back problems to psychic difficulties. Its benefits are multiple:

Increases mobility.
It eliminates excessive tension because it improves coordination and posture and unblocks joints.
It provides a deep relaxation full of energy and vitality.
Develops physical sensitivity and body awareness.
It favors inner peace, lucidity and intuition.
Increases the elasticity of muscles and skin.
Activates lymphatic fluid circulation.

The benefits and virtues of the method are possible thanks to the presence of the professional who imparts the method and his connection with the person who receives it. During a Trager session the expert remains in a state of physical, mental and spiritual attention to tune into the present, which encompasses the moment, the sensations of his own body, the place in which he is and the person with whom he deals.

7 EXERCISES OF THE TRAGER METHOD TO RELEASE TENSIONS

1. MORE COMFORTABLE MOVEMENTS

Standing, with your feet parallel apart, you carry the weight of your body on one leg (in all exercises, the person decides which side is easiest for him to start).
Keeping his balance, gradually lift the opposite leg as if someone were pulling from the sky upwards by means of a thread tied to that knee. It can help to keep your gaze fixed on a point in front or diagonally.
Following a continuous movement, drop your leg to the ground. Pause to perceive the vibration produced by this movement.
Then, repeat several times asking yourself: can I do it with less effort? How could this movement be smoother?
Repeat the movement with the other leg.

2. RELEASE YOUR SHOULDERS

Lift one shoulder slightly, without reaching the height of the face, and let it fall, all in one continuous motion. The Trager method uses the body’s own weight to open and mobilize each of its parts.
The shoulder can surrender to the force of gravity and vibrate under the effect of its own weight and arm. Then, repeat with the other shoulder.

3. NOTICE CHANGES

Stop the movement after each rise and fall to notice the changes.
Compare with the opposite shoulder and repeat several times.
Then, start the process by raising and dropping both shoulders at once.

4. SURRENDER TO THE FORCE OF GRAVITY

Carry the weight of your body on your right leg and let your right arm, shoulder, and side hang on their own. Perform a subtle movement with your arm and hand that does not require effort. Feel your arm, shoulder, and shoulder blade.
Go back to the center and see if anything has changed in the different parts of the body. Repeat it but now feeling the movement more comfortable. Then, repeat the process with the left side.

5. OPENNESS AND EXPANSION

Mentastics movements are not based on contraction, but on the opening and expansion of tissues. They have to be done with a curious attitude to discover and explore bodily sensations, as if it were a game.

In this exercise, first bring one wrist over the other and interlace your fingers from this position. Raise your arms above your head.
Next, bring the weight on your right foot and leg and tilt your torso to the opposite side, the left. You should notice the elongation of the entire right side, from the foot to the hand.
Return to the central position, observe the sensations and repeat. Then, perform the exercise to the other side, paying attention to the responses that occur in the body. Mentastics can induce a state of great relaxation and peace.

6. FLY WITH YOUR ARMS

Standing, feet apart, rotate the trunk to the left. The feet should not move from the ground and the gaze should guide the movement. Move your arms naturally to that side.
With a gentle impulse, without interrupting the movement, rotate the trunk to the right. Notice how the arms almost fly. If you wish, with the right turn, shift the weight to the right foot and with the left turn, to the left.
It is about going from lower to higher movement when rotating and from higher to lower when returning to the center.

7. LIKE A SWING

The trager movements create the wave curve of a wave. The resonance of this wave spreads throughout the body, unblocking and lightening the body and mind.

In the movement of the swing begins by throwing the arms to the right and upwards with the help of a slight bending of the knees.
Following a natural shift of the weight to the right, stretch the right leg and the arms are suspended in the air as if it were a swing.
Bend your knees slightly by dropping your arms, letting them pass in front of your body and head to the left. Shift the weight to the left leg.
Repeat several times, return to the center and perceive the body.

A MESSAGE TO THE UNCONSCIOUS

The professional invites the person to bring attention to their own body. A connection is established between them through the body of the receiver. Once in tune, the professional transmits a message of lightness and freedom to his hands, thanks to which he contacts the tissues of the receiver to ultimately reach his unconscious mind, where the sensations of his life experiences are recorded and at whose origin are the tensions and blockages.

That is why it is said that the Trager method is not a massage, but a message. With curiosity, the professional looks for a comfortable, effortless movement that adjusts to the body rhythms of the receiver. At the same time, he will find a way to reach movement in his own body with the same qualities that the professional uses.

Through attention, the brain and nervous system are activated, a new space is opened and the realization of a movement alien to the tensions that previously produced pain is recorded in the unconscious memory. The body and mind are thus freed from discomfort.

Dr. Trager argued that connection (openness to bodily sensations) is not learned with words, but with experience. And he claimed that connection is so important that someone unconnected who knows the technique will not get good results, while someone well connected who does not know the technique, yes.

HOW IT IS PRACTICED

Part of the session is done lying down: the person rests on a stretcher, dressed in comfortable clothes. The professional, through a warm, respectful and trust-inspiring contact, applies subtle wave movements, tractions, elongations, compressions and vibrations that, tuning in with the receiver, reverberate through your body transmitting to your central nervous system and the brain how free and light you can feel.

The muscular system relaxes and the joints respond with freer, more fluid and fuller movement. From time to time, the professional abandons physical contact: they are refreshing pauses that he needs to return to the presence, to feel the weight of the hands or the contact of the earth under his feet. In them, whoever is lying on the stretcher also recovers his bodily impressions and verbalizes them.

As the professional does not have to make an effort, this is not transmitted to the person either. Instead of being created by the practitioner, the work of the Trager method flows through it. The art of movement used in the Trager method differs from other techniques that force tissues, and even reach pain.

According to Trager these techniques block the body and mind more: when an area of tension is found, it must be approached gently and lightly to help the person evoke how they feel free of resistance.

The second part of the session is made up of the Mentastics exercises (a word created from the terms “mental” and “gymnastics”). It is gentle creative gymnastics directed by the mind to relieve the body of its tensions and find greater well-being. It serves to reinforce and prolong the effects of the new movement patterns that are released in the treatment on a stretcher and practiced between sessions. A session lasts between 60 and 90 minutes, and no oils or lotions are used.

Mentastics consists of vibratory movements or movements that take advantage of gravity to free the body and give it greater relaxation and ease of movement. The person does not imitate the professional but creates the movement that he suggests. This movement should be effortless and as comfortable and friendly as possible. The mind guides the movement by asking itself about the ideal qualities of body movement: softness, lightness, freedom, ease, fluidity…

They have to be questions asked with an open, curious, patient and relaxed attitude. With confidence in the wisdom of the body, the answer comes in the form of sensation. “Let the movement happen spontaneously, don’t try,” Milton Trager said. Attempt involves effort, and every effort generates tension. Instead of trying to do something, you have to let it appear.

7 exercises for neck (and emotional pain )

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December 8, 2023

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Did you know that the cervicals are intimately related to your emotions? These exercises will help you connect with your emotions and relieve pain.

It is no coincidence that neck pain appears when we are stressed or worried. Stress, stiffness, lack of confidence end up loading the vertebrae and express themselves in the form of pain. We can relieve it by performing these stretches and improving our posture, but we need to go one step further.

WHY DO MY NECK HURT? THE EXCITEMENT BEHIND EVERY VERTEBRA

Finding out which vertebra comes from the discomfort will give us the information to solve the discomfort. What does pain mean based on your location?

The 1st cervical vertebra supports the head. If I worry too much about a problem, my head will weigh more and more until it hurts. So, I will have to learn to trust and stay calm.
Pain in the 2nd vertebra is related to the absence of emotional expression. If I lock my frustrations inside, learning to connect with emotions can be the solution.
The 3rd vertebra usually fails when I feel like I can’t count on anyone. It will be necessary to regain trust in others and establish nurturing bonds.
The 4th, 5th, 6th and 7th vertebrae hurt when I hear something that makes me angry and I don’t express it. Then aggressiveness arises. I can communicate my anger through writing, music, painting…

SIMPLE EXERCISES TO TAKE CARE OF YOUR NECK

Providing local heat and performing this series of exercises once a day (without straining, if you feel pain; you have to stop) will help. Breathing properly too, because better diaphragm mobility benefits the nervous system by relaxing shoulders and neck.

1 CERVICAL ROTATION OF THE SPINE

Standing, with your feet hip-width apart and parallel to each other, place your back upright with your shoulders relaxed and grasp behind your sword the elbow on the side of which you turn your head with the opposite hand.
Make the gesture of wanting to look at what’s behind you. Turn your head until you feel the stretching taking place but without sharp or stabbing pains.
Repeat the same thing to the other side, exchanging the position of your hands.

Synchronize breathing with movement. Each time you inhale it turns to one side, and with the exhalation it returns to the center. Let the breath occur deeply but naturally, without overdoing it.

2 LATERAL NECK LIFT

Sitting on the edge of a chair with her back erect, her shoulders relaxed and her feet parallel to each other. Put one hand on the thigh and the other on the head so that the middle finger is just above the ear on the opposite side.
Perform a lateral tilt of the head without tilting the trunk, as if wanting to touch the shoulder with the ear.
Repeat to the other side and with the other hand. Keep stretching for 5 nasal breaths, slow and deep, but without overdoing it.

Do not pull with your hand, do not exert extra force to tilt your head.

3 OBLIQUE NECK LIFT

Sitting on the edge of a chair, place your back upright with your shoulders relaxed. The legs are separated in the width of the hips and the feet parallel to each other. Place one hand on the thigh and the other on the head, so that the palm of the hand covers the crown area.
Perform a cervical rotation and flexion by bringing the chin closer to the shoulder of the hand that is on the head. The movement is as if we want to bring our eyes to the hip. Keep stretching for 5 slow and deep nasal breaths.
Repeat by changing hands and sides.

It combines a movement of flexion and rotation, as if you wanted to look at your hip.

4 STRETCHING OF THE SPINE

Sitting on the edge of a chair, place your back upright and your feet parallel to each other. Interlace your fingers above the nape of your neck and bring your elbows as close as you can to each other.
Bring the chin towards the chest, keeping the back straight at all times.
Pull your shoulders back slightly for 5 slow, deep, natural nasal breaths.

You should not perform more force than that exerted by the same weight of the arms.

5 ISOMETRIC EXERCISES

Sitting on the edge of a chair, place your back upright with your shoulders relaxed and your feet parallel to each other.
Place your palm on your temple on the same side. The head performs a force opposite to that of the hand. It involves contracting the muscles without moving the joints.
Perform the exercise on both sides, changing hands, for 5 nasal breaths, slow and deep in each of the positions.

This exercise can also be done by placing your hand on your forehead or on the back of your neck.

6 BACK STRETCH

Sit on the floor with the sacrum firmly attached to the wall. Bring the soles of your feet together, hug them with your hands and let your knees fall sideways.
Flex the trunk forward bringing the forehead towards the feet, leaving shoulders and neck relaxed. Hold the pose for 5 nasal breaths.

7 OPENING OF THE THROAT

Lie on your back with your knees bent and the soles of your feet flat on the floor. Place several cushions under your back, in line with your shoulders.
Drop your head back to rest on your crown. Hold the pose for 5 nasal breaths and slow.

Use cushions about 10 cm thick, but adjust them according to your needs. Avoid stabbing sensations.

6 yoga postures to avoid constipation

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December 8, 2023

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Do you want to stimulate your intestines and avoid constipation in the future? These asanas will help you because they support the movement and function of the intestines. Try them!

Constipation can become a serious and painful problem. Discomfort usually occurs in the stomach and pelvis. Before annoying symptoms become a disease, you should look for an effective remedy and start doing something about the symptoms.

CAUSES OF CONSTIPATION

The causes of constipation include among many other factors:

A stressful lifestyle
Lack of exercise
Certain medicines (such as sleeping pills or antidepressants)
Irregular and unhealthy diet
Low fluid intake
Hormonal changes

YOGA HELPS YOU WITH CONSTIPATION

One of the best ways to prevent or cure constipation is yoga. Just a few minutes of practice a day are of great help for the proper functioning of the gastrointestinal tract.

The postures that your body adopts when performing certain yoga postures act as a massage on the intestines and the rest of the digestive organs. They stimulate the peristaltic movements on which the transit of the food bolus through the digestive system depends and also the arrival of blood and oxygen. Your bowel movements will become more regular and you will avoid tension in your stomach and gas.

BEST YOGA EXERCISES FOR CONSTIPATION

ARDHA MATSYENDRASANA (HALF TORSION)

Sit with both legs straight forward and bend your right knee. Raise your knee above your outstretched left leg and place your right foot next to your left knee. Then, bend your left knee and bring your left foot to your right hip.
Press your left arm on your right knee, straighten your back, and keep your left hand bent with your palm forward.
Look forward at your right hand or over your right shoulder. The rotation takes place towards the raised leg.

With the help of this exercise, the pancreas, kidneys, spleen, liver, colon and stomach are stimulated. Yoga exercise improves bowel movements and frees you from the unpleasant symptoms of constipation.

SARVANGASANA (THE SAIL)

Lie on your back with your arms stretched out next to your body and palms down.
Lift your legs. Your arms are shoulder-width apart and support your back as you slowly stretch your legs upwards. Lift your chin, don’t sink it into your chest, and let your weight rest on your shoulders.

Candle has a beneficial effect on the liver and intestines. Yoga exercise promotes blood circulation in the pelvic area and stimulates digestion.

BADHAKONASANA (SHOEMAKER’S POSTURE)

Sit on the floor or on a soft surface and bring the soles of your feet together, dropping your knees outward.
Lean slowly forward without much force and hold your feet with your hands. As you lean further forward, bring your hands ahead of your feet.
Let yourself fall forward relaxed and hold the position for about three minutes. Inhale and exhale deeply through your nose.
To finish the exercise, put your hands next to or behind your body, slowly stretch one leg after the other, and try to get up slowly.

This exercise promotes digestion and relieves symptoms such as stomach cramps and gas. Yoga exercise also helps you reduce stress.

ARDUA PAWANMUKTASANA (WIND RELEASE)

Lie on your back, bend your right knee while inhaling. Hold the position for about 30 seconds. Exhale and stretch your leg down again.
Then do the exercise with your left knee and then with both.

This yoga exercise relieves heartburn and digestive problems.

BALASANA (CHILD’S POSTURE)

Kneel on a mat with your butt over your heels. Bend your torso to hip height and try to move forward so that your forehead touches the ground.
Hold the position for about 20 seconds.

Balasana relieves constipation and gas and helps digestion.

UTTANPADASANA (OUTSTRETCHED FEET POSTURE)

Lie on your back with your arms close to your body. While inhaling, press your lower back against the mat, stretch your legs and lift them very slowly until you reach 45 degrees.
Keep your breathing relaxed and tense your abdominal muscles. Stay in the position for ten seconds and repeat it up to three times.

If you practice this and the other exercises, and also increase the consumption of foods rich in fiber and water, constipation will soon cease to be a problem.

6 yoga postures for the back

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December 8, 2023

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Strengthening the back, aligning it and toning the abdomen is key to avoiding ailments. These stretches and yoga exercises help you achieve it.

There are effective natural therapies to take care of the back, but if there is a discipline that can help you relieve back pain and even remedy them forever, it is yoga! This ancient method combines stretching with the strengthening of the muscles of the whole body and relaxation.

The key is in how you do it and the effects it has on the spine, musculature and joints. This is how yoga helps prevent and improve back pain:

Its practice increases postural awareness, which helps relieve pain and reduce contractures.
It causes the spine to lengthen, thus increasing the space between the vertebrae and decreasing the friction between them, which makes the intervertebral discs more hydrated.
Increases the stability and flexibility of the spine.
It strengthens the abdominal and back muscles, which exert a cushioning function and help support the weight of the body, avoiding overload of the spine.
It decreases the inflammation of the joints, in addition to increasing their mobility and delaying their deterioration, which provides a better quality of life.

A ROUTINE FOR A STRONGER AND MORE FLEXIBLE BACK

The yoga postures that I propose in this article work the strength and stability of the whole body, with special emphasis on flexibility and strengthening of the spine. Remember that, as always in yoga, it is about trying, tending to the postures and getting as far as you can without rousing or feeling pain. If you feel pain, take a step back and just get to the point where you don’t feel it.

Practice this complete sequence two or three times a week or include the poses in your training routine. You will quickly notice how you manage to reduce back pain and discomfort.

If, in addition, you accompany its execution with a conscious breathing work, you will also benefit from the internal balance and the deep feeling of fullness that gives the practice of this discipline.

1. GAIN STABILITY AND BALANCE

Vrksasana or Tree Posture brings into play the stability of the spine and the strength of feet and legs.

Support the sole of the right foot on the inside of the left thigh.
Gently move your right knee back to open your hip.
Bring your palms together in the center of your chest and stretch the trunk.
Inhale and extend your arms above your head and lengthen your spine. You can leave the palms parallel or interlace them.
Breathe gently and rhythmically as long as you are comfortable and undo the posture following the same steps in reverse.
Repeat with the other leg.

2. TONES YOUR UPPER BACK AND LEGS

Utkata Konasana or posture of the goddess, in addition to toning shoulders, arms and upper back, strengthens the legs. If you hold the pose for a few breaths, it will fill you with energy.

Parallel your feet and bring your toes out.
Lower your hips by bending your knees, while activating your abdomen to keep your spine upright.
Stretch your arms above your head and bring your palms together parallel or intertwined.
Take two deep, conscious breaths, and then raise your heels to further activate your calves and thighs.
Hold the position for four to six breaths. Undo the pose and repeat two more times.

3. RELEASE PHYSICAL AND MENTAL TENSION

Frequently practicing this variation of Natajarasana or Lord of Dance posture will help you release tension from the upper back and increase the flexibility of the spine.

Stand up and look ahead. Concentrate and breathe deeply.
Bring the weight of your body, little by little, to your left leg and raise your arms.
Inhale, bend your right leg back and raise it. When exhaling, take the ankle with both hands, look straight ahead and hold a few breaths.
Keep your shoulders steady and the curve of your spine wide and stretched.
Take five or six deep, rhythmic breaths.
Exhale as you slowly release your foot.
Repeat with the other leg.

4. STRETCH YOUR ENTIRE BACK

Strengthen your back with this variant of the Upside Down Dog or Adho Mukha Svanasana.

Place your hands on the floor, under your shoulders, and open your knees at hip height.
Inhale while raising your hips and lengthen your trunk and legs forming an upside-down V.
Try to bring your shoulder blades closer together by pushing your hands hard against the floor.
Relax your neck and release tension from your shoulders with exhalation.
Raise your right leg and bend your knee by bringing your heel closer to the opposite buttock.
Stay like this for four to six breaths and switch sides.

5. GET MORE FLEXIBILITY

With Navasana or boat posture you will tone the abdomen and all the muscles of the back. If your legs do not stretch at all, keep them flexed and you will see how little by little you will gain in flexibility and strength.

Sit down and lengthen the spine by activating the abdomen.
Bend your knees closer to your chest.
Take the thumbs of the feet by clamping with the index and heart.
Transfer weight to the coccyx and, when inhaling, raise your legs by stretching them as much as you can.
Try not to round your back, keep your chest open and ample space between your collarbones.
Lengthen your neck and look up.
Stay like this for four to six breaths.
Repeat two more times.

6. AN IMMOBILE AND EFFECTIVE ACTION

The meditation posture involves physical effort because, to endure without moving, you need a strong abdominal and back muscles.

Sit on a cushion or blanket and cross your legs in the traditional lotus position or simply crisscross your tibias.
Lengthen the spine, relax the shoulders and drop the arms to the sides of the trunk with the palms up or down.
Tilt your chin slightly toward your chest and watch your breathing.
Feel the internal movement that the breath creates in your chest and abdomen. Try not to move.
Count 10 full breaths and undo the position to continue the day.

TAKING CARE OF YOUR BACK TO AVOID PAIN

Back pain is one of the most common discomforts. 80% of adults experience it at some point in their lives and 20% end up with chronic pain.

Yoga can free you from it and its consequences (cervical tension, dizziness, dizziness or headache) without the need for chemicals or pharmacological treatments. In addition, it will improve your mood and increase your internal balance. But it is also important that you take care of some aspects:

Check posture. Our body is designed to move, so if you have a sedentary lifestyle, it is possible that your back suffers and you suffer pain and contractures, especially in the lower back. To avoid this, watch the way you sit while you work and get up every 50 minutes to move and change positions.
Avoid sudden movements and carrying excessive weights. One of the most common causes of back pain is the overexertion it undergoes when lifting heavy objects. Therefore, remember to bend your knees, keep your legs apart and your spine upright whenever you carry weight. It is also essential to avoid sudden movements, which is common when exercising.
Take care of your weight. Being overweight is another enemy of the back: to hold those extra kilos, it makes an effort that over time generates injuries and discomfort. Exercising and eating a balanced diet will help you maintain your ideal weight.
Stress at bay. In the face of stress, the muscles contract, and if they remain tense too many hours, back pain appears. A life as relaxed as possible is the best way to avoid this problem.

6 yoga exercises for mental and emotional balance

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December 8, 2023

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6 yoga exercises for mental and emotional balance

Yoga not only allows you to free the body of tensions and toxins, but also promotes greater mental and emotional well-being.

Yoga starts from the basis that our mind is, by nature, agitated. That is, we spend most of the day generating negative thoughts, judgments, criticisms … and that we do it by inertia, practically involuntarily.

The practice of yoga increases our levels of consciousness and helps us to pay greater attention to aspects of our lives that previously went unnoticed. The purity of our thoughts and emotions, little by little, gains relevance among our priorities and the same goes for food, physical health or the quality of our relationships.

HOW YOGA HELPS MENTAL AND EMOTIONAL BALANCE

One of the principles that guides behavior in yoga is the saucha, which would be like a mental detox; An alert that is activated when we get carried away by negative thoughts that steal our energy.

Saucha encourages us to realize the kind of thoughts we are focusing our attention on to consciously select the most positive, the ones that help us live more fully.

If what we want is to detoxify, physically and mentally, the role of breathing is essential. Breathing well is a guarantee of health and vitality for the body, helps release tension and gives mental clarity. In yoga there are lung cleansing techniques, but the key is to breathe consciously and deeply for most of the day.

The practice of yoga combined with conscious breathing stimulates the production of endorphins (natural analgesics), which manages to decrease the activity of our brain waves. In other words, when we practice yoga, we think less and that leads, without a doubt, to a state of greater inner peace.

If you are consistent in practice, your self-awareness of these types of mental mechanisms will increase and you will have in your hands a powerful tool to manage them. Soon you will see your mood, motivation and self-esteem improve.

Of course, a balanced diet, with fresh foods that provide us with a correct amount of nutrients and vitamins, will also bring us well-being, thus improving our mental and emotional state.

A SEQUENCE TO CLEAR THE MIND… AND THE BODY

The sequence of postures that I propose has a purifying effect of mind and body, by including twists and balance positions. Practice it a couple of times a week and remember to pay close attention to breathing mindfully.

And don’t save time on the last pose! It is very important to integrate the effects of the session: it is your sacred rest.

FIRST AND FOREMOST, KEEP YOUR BALANCE

From the standing position, bend your left knee and transfer the weight of your body to this leg.
Lift your right leg and bring it over your left (one knee should be on the other). Try curling both legs by rotating the front of your right foot around your left calf.
Lengthen the abdomen and stretch the sides of the trunk while directing the coccyx towards the ground.
Inhale and extend your arms forward, flex both elbows until they are parallel and at the height of your shoulders.
Cross your left arm over your right and then interlace your forearms so that your palms are facing each other and joined. Raise your elbows to shoulder height and relax your shoulders.
Hold about six breaths and then repeat with the other leg.

FOCUS YOUR MIND WELL

Try to perform this posture and, if you stagger, do not be discouraged … Repeat it with perseverance and calm!

Lie on the floor and place your body in a line with your hands below your shoulders and activate your abdomen and legs.
Inhale by elevating the pelvis, stretch your arms and lengthen the trunk and legs so that you draw an inverted V with your body.
It releases tension from the neck and shoulders and directs the chin towards the chest.
Take the heel of your left foot with your right hand keeping the posture stable and your legs straight.
Turn the trunk to the left and relax the neck by looking under the armpit on that side.
After five or six repetitions, repeat to the other side.

PROJECT TO YOUR HEART

This posture releases emotions accompanied by deep, rhythmic breathing.

Start with your feet together and take a big step back with your left leg.
Place your feet parallel and bring your hands to the center of your chest in the prayer posture.
Now, direct your left toes outward. Slowly, lower your hips by flexing your left leg, separate your right foot from the ground, and activate your toes toward your tibia.
Inhale and press with your left shoulder the knee on the same side and, when exhaling, push back to turn the trunk. The chest should be projected upwards.
Hold this gentle twist for six or eight breaths.
Gradually, stretch your legs and return to the starting position. Repeat with the opposite leg.

SERENE YOUR AGITATED MIND

Torsions have a powerful physical detox effect and also help us neutralize the mind, discharging it of thoughts and agitation. Take advantage of this posture and calm yourself inside.

Squat with your feet out and open as far as your hips are wide.
Bring your hands to the center of your chest and push your elbows out until you detect a slight opening in your hips. From here, bring your right hand to the ground with your arm stretched out around your right leg.
Inhale and raise your left arm above your head by turning the trunk to that same side.
Look up and feel how the space between your collarbones separates and your shoulder blades meet.
Keep the breaths you need and then do the same to the other side.

ROTATE AND CHANGE THE PERSPECTIVE!

Sitting as in the image, inhale lengthening the spine and activate the abdomen.
Bring your right hand to the floor, behind your back and, exhaling, turn the trunk to the right.
Inhale and stretch your left arm upwards and diagonally away from your head.
Exhale, place your elbow outside your right knee and make a gentle lever to increase the torsion a little.
Look back over your right shoulder and breathe slowly and consciously, increasing the turn a little on each exhalation.
Hold six deep breaths and repeat to the left side.

RESPECT SACRED REST

Allowing ourselves rest spaces during the day is vital to recharge energy and renew the mind. Very often we associate resting with “doing nothing”, although, on the contrary, it is one of the most productive things for your own well-being that you can do.

Kneeling on the floor and with your body weight on your heels, place a yoga bolster, large cushion, or thick rolled-up blanket in front of you.
Lie on the bolster so that you can rest the weight of the trunk and your head on it.
He drops his arms at his sides, relaxed, hugging the bolster.
Stay in this fetal position with support for as long as you need, with your eyes closed and tuning in with calm, serene breathing.

6 tips for better recovery after exercise

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December 8, 2023

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6 tips for better recovery after exercise

When you give your all during training, your muscles end up exhausted. We offer you some tips to promote the regeneration of the muscles and recover quickly.

To progress in training, it’s not just a matter of how often you exercise, but also how much you rest and how you recover. After intense physical activity the muscles develop and regenerate. If done right, the soreness disappears and endurance and cardiac performance improve. In general, the body becomes more resilient, and injuries occur less frequently.

On the other hand, keep in mind that if you exercise too much without the necessary recovery you can quickly fall into overtraining. The symptoms are both physical and psychological: irritability, apathy, sleep disorders, weight loss, tachycardia at rest, lack of concentration, muscle heaviness, incoordination in movements, etc. To avoid this, we give you some tips that will help you for body regeneration.

6 TIPS TO REGENERATE MUSCLES AFTER SPORTS

During a sports session, bones, tendons, muscles and ligaments are strained and glycogen stores in the muscles are emptied. Energy is expended and one feels tired and exhausted after a workout.

However, the body begins to regenerate immediately afterwards. For this you need nutrients, especially some determined, and sleep. If you don’t get them, you may see a drop in performance or stagnation.

1. POST-WORKOUT COOL-DOWN

Instead of re-accelerating thoroughly and increasing the risk of injury, you should use the last ten minutes of your workout to, for example, run in a relaxed manner or take a few quiet pedals on the stationary bike.

The goal is for the heart rate to return to normal, for the body to return to normal operating temperature, and for the circulatory system and nervous system to calm down. It is the first step towards regeneration.

2. OPTIMAL NUTRIENT SUPPLY

It does not matter if you have practiced a strength or endurance sport, within one or two hours at most you should ingest a generous ration of protein. Its amino acids are necessary for small injuries to tendons, ligaments and muscles to be repaired. You can have nuts with yogurt, a plate of legumes or tofu sautéed with vegetables.

Foods rich in simple carbohydrates, such as bananas, provide the necessary energy before, during and immediately after training and at the same time replenish glycogen stores. A combination of complex carbohydrates, proteins and good fats is recommended as food after training, in addition to its nutrients, fruits and vegetables should not be missing.

3. SLEEP AND MENTAL RELAXATION

Stress is the enemy of any healthy lifestyle. Not only daily and professional stress has a negative impact on health, but also the tension generated by sport.

Therefore, it is important that you take a break regularly, for example by meditating or doing breathing exercises. You should also pay attention to your sleep time. Go to bed early enough to get an optimal night’s sleep for seven to eight hours.

4. ACTIVE REGENERATION

Are you a very active person and do not take well the rest? Replace intense exercise with gentle activities such as going for a walk or cycling. Moderate exercise in which the heart rate does not skyrocket and the muscles are not stressed are suitable for active regeneration.

This is also good for sore muscles, as movement promotes blood circulation so that nutrients can better reach the muscle and repair it.

5. HOT AND COLD

A warm shower, warm bathtub, cherry pit pillow, or the old electric blanket are great tools when it comes to regeneration. As with active regeneration, heat ensures that muscles are better supplied with blood and nutrients.

Immediately after training, alternating hot and cold showers support muscle regeneration. Cold water causes the glasses to contract and warm water causes them to expand again and relax.

An ice bath, on the other hand, can be useful for recovering from very heavy loads like long-distance running. An ice bath reduces blood circulation in the muscle and decreases inflammation. After the ice bath, blood circulation is stimulated.

6. MOBILITY, STRETCHING AND MASSAGE

Mobility and stretching exercises help keep joints, ligaments and tendons flexible. However, you shouldn’t stretch immediately after training, as that will strain already stressed muscles.

On the other hand, before the exercise session it is advisable to do dynamic stretches instead of static stretches, because these have a negative effect on muscle performance and strength.

On non-workout days, when your muscles are no longer sore, you can go back to stretching and mobility exercises. Another option is to massage the stressed muscles. But here the following also applies: wait until the muscles are not sore to give yourself a strong massage. Light massages, however, are not a problem.

6 Pilates exercises to gain agility and take care of posture

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December 8, 2023

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6 Pilates exercises to gain agility and take care of posture

Pilates is a perfect training system to improve postural problems. It does not require special skills or a great deal of physical effort.

The exercises of the Pilates method reeducate the body and allow to eliminate bad postural habits. They help overcome most back, shoulder and hip pain, and improve muscle flexibility and joint mobility.

This method also provides greater coordination and balance, since one of its main purposes is to work the relaxation of the body and mind.

THE PILATES METHOD BALANCES AND STRENGTHENS THE WHOLE BODY

Throughout our lives we acquire certain postures that end up becoming habits. The problem is that, when these are not adequate, the body tries to compensate for the stress they cause in certain parts of the body by exaggerating the form in others.

Poor posture causes tension in muscles, joints, ligaments and bones, but also in the circulatory, digestive and respiratory systems.

The Pilates method is an effective tool to improve this type of problem, since it strengthens the muscles, helps to acquire body awareness and favors the release of tensions.

TAKE CARE OF YOUR POSTURE ON A DAY-TO-DAY BASIS

In addition to benefiting from the exercises, do not miss any opportunity to take care of your posture and put these tips into practice.

Pay attention to your back staying straight and your shoulders relaxed, back and down, and rest the soles of your feet on the floor. Do not abuse crossing your legs, as this gesture hinders circulation and can cause your legs to be swollen or tired.
When you are standing, keep your chest forward and up and your abdomen activated, because the abdominal muscles are what help us stabilize ourselves. Respect the natural curves of your spine and try to keep your hips always level. Your feet should be parallel, with your toes facing out bearing the weight equally.
When walking, keep your head straight and your neck upright, avoiding looking at the ground to prevent neck pain or discomfort. Make sure you step correctly: first with the heel of the foot and then with the tip.
To sleep, the most correct posture is on the side and with the legs flexed, since it keeps the spine better aligned. Sleeping on a good mattress, and renewing it, when necessary, is vital to rest well.

IMPROVE YOUR LIFE

Be consistent in practice, be patient and believe in your ability. With the simple exercises that I propose you will strengthen your muscles and increase your flexibility; you will reeducate your posture and you will remove back pain from your life.

This method aims to make you your own teacher. Don’t forget, the key to success is a firm commitment to your body!

BALANCE YOURSELF AND IMPROVE YOUR POSTURE

1. THE STRENGTH OF A SWIMMER

Swimming is a classic Pilates exercise that involves a powerful extension of the spine. It is a very complete exercise that simulates the movement of a swimmer in the water and strengthens the muscles of the back, especially those of the lumbar area and glutes.

Lie on the mat face down with your arms in front of your head and your legs straight out.
Inhale and elevate your left arm and right leg, while raising your head.
Exhale and raise your right arm and left leg, with your head at the same height as your right arm. Continue to alternate the rise and fall of the opposite limbs.
Keep the muscles of the abdominal area connected and separate from the mat. Repeat two or three times with each side.

2. TO IMPROVE BALANCE

It requires a certain degree of strength so, when you master it, start doing it with both legs straight.

Sit on the mat and rest your weight between your buttock bones and tailbone. Raise your arms to shoulder height and parallel to the ground.
Inhale by picking up your abdomen and lift your active, straight-out right leg, creating a “V” shape between it and your back. This position tilts your trunk towards your legs at a 60° angle.
Hold three to six breaths with your spine upright and your chest open. Repeat about five times and change legs.

3. SHAPE YOUR FIGURE WELL

Lie on your back and raise your legs at a 90° angle. Elevate your head without tensing your neck.
Connect the shoulder blades by separating the shoulders from the ears and holding the right leg with both hands by the ankle. Keep your pelvis stable.
Breathe in and pull your right leg towards you, without flexing it. Lower your left towards the ground at a 45° angle.
Exhale by bringing your navel toward your spine and put both legs back in the center.
Inhale again and place your hands on your left ankle and switch, through breathing, quickly and simultaneously leg (like a scissors) about ten times.
Rest by bringing your knees to your chest and gently massaging your lower back.

4. TO REDUCE ABDOMEN

This simple and powerful exercise also allows you to show off molded legs.

Lie on the mat on your back with your arms stretched out at the sides of your trunk and your legs together and stretched.
Flex your ankles, with the soles of your feet parallel to the ceiling, and bring your chin to your chest to lengthen your neck and relax your shoulders.
It absorbs the abdomen into the spine, softens the lumbar curvature by flattening the lower back on the floor and activates the leg muscles.
Keep about 30 seconds breathing fluidly and deeply. Relax your legs by hugging your knees to your chest and repeat six to ten times.

5. GET GREAT STABILITY

It integrates all the muscles involved in the stabilization of the core (arms, buttocks and legs).

From the position of the four supports, place your elbows on the floor just below your shoulders.
Keep your forearms firmly on the floor and interlace your fingers.
Stretch the legs, raise the heels and activate the muscles of the abdomen and buttocks. The chest open, without sinking the upper back.
Breathe deeply, holding the position between five and ten breaths.
Collect the abdomen, as if you were bringing the navel to the back and the chest up.
Rest a couple of breaths bringing your buttocks towards your heels.

6. MUCH STRONGER

It develops balance and coordination, gives stability to the trunk, favors control over the hip muscles and strengthens the buttocks.

Lie on the mat on your side with your head resting on one hand and the other on the mat.
With your hips aligned with each other, advance both legs to a 45° angle and then activate your abdominal muscles to stabilize your trunk.
Inhale and bring your upper leg vigorously towards the ceiling. Exhale and lower it without touching the other, while resisting your own movement.
Keep your leg elevated always straight with your foot on point and repeat the movement five times. Repeat with the other leg.

6 exercises to take care of your back and posture

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December 8, 2023

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6 exercises to take care of your back and posture

Cultivating a correct placement of the body saves pain and injury, and helps to have a harmonious figure. The alignment of the spine is fundamental in this regard. We indicate some exercises that will help you stretch it and keep it erchi.

Put your back straight! How many times do teenagers have to hear it? But, as tedious as this persistence is, it is the most successful. Even if it takes effort, maintaining proper body alignment is worth it. Pain and injury are avoided, productivity and physical performance are increased, mood improves and you may even gain self-confidence.

AN ALIGNED SPINE PREVENTS DISCOMFORT FROM HEAD TO TOE

The consequences of poor postural habits are many and affect from head to toe. So, before you take a pill, try to improve your posture!

Headaches. An inadequate posture tenses the muscles of the neck, shoulders, jaw … This adds pressure to the muscles and blood vessels that come and go in the brain, which favors the appearance of migraines and headaches.
Back and neck. They can hurt from poor posture that causes improper weight distribution of the head, as well as overexertion of the back muscles.
Poor digestion. A hunched posture compresses internal organs, such as the intestine and stomach, and can lead to slow and heavy digestions by slowing down the entire digestive process.
Shortness of breath. The lungs, due to their position, can also be pressed under the curvature of the back, and cause breathing to become more superficial and that we do not adequately oxygenate the internal organs.

POSTURE INFLUENCES WHAT YOU FEEL

Just as an excessive curvature of the lumbar region can cause a bulge in the abdomen, or walking with the shoulders forward generates a hump over time, an incorrect body alignment ends up modifying our emotional life.

In this context, self-esteem or personal security may be compromised. In fact, there is research linking an upright posture (standing or sitting) with personal feelings of power, control, and confidence in decision-making. And this is something we all know: “looking good” has a clear and close relationship with “feeling good”.

BALL EXERCISES

The yoga sequence of this article is designed to lengthen the spine and relieve tensions in the back, shoulders and neck, but also to strengthen the center of the body or “core”, as they say in Pilates, and thus improve balance.

The support elements or “props” are used in yoga with therapeutic sense or to facilitate alignment and promote stability. On this occasion, we will use a ball, in order to go deeper into the sensations. If you don’t have one, that’s okay. The sequence will be equally beneficial to you!

STRETCH OUT GROWING TOWARDS THE SKY

The simplicity of this stance is deceiving. Attending to each of the actions it requires is not easy!

Put your feet together, activate your legs and hold the ball with your hands.
Inhale and bring your arms straight forward and up.
Relax the shoulders away from the ears, open the chest and soften the lumbar curve by tilting the pelvis slightly and activating the abdomen. Lengthens the neck.
Hold about five breaths while you feel how you root yourself in the earth and, at the same time, grow by lengthening the sides of the trunk.
Rest your arms a couple or three breaths and repeat three more times.

BEND DOWN TO FREE YOUR VERTEBRAE

Forward push-ups help lengthen the back and increase the space between the vertebrae.

Put your feet together, activate your legs and hold the ball with your hands.
Inhale and raise your arms above your head activating the thrust of your feet towards the ground.
Exhale and fold from the hips by lengthening the trunk and arms forward and then down.
Bring your abdomen closer to your legs, rest the ball on your tibias and rest your forehead on it. Keep your shoulders relaxed and release the weight from your head.
Take six to eight deep breaths and gradually incorporate yourself to return to the initial posture.

GROW AND CALM DOWN INSIDE

The clamp is one of the yoga positions that most help to relax the back.

Sit on the ball and stretch your legs forward. Keep your heels flexed and your toes active.
Inhale and lengthen your arms feeling your ischia on the ball (or the ground if you don’t have it) and the expansion of your ribs.
When exhaling flex from the hips growing forward and down. Let your arms fall, without tension in the shoulders, and relax your hands where they arrive.
Hold the bending for eight or ten breaths.
Undo in an exhalation by stretching trunk and arms.

TURN YOUR SPINE AND BREATHE

Enjoy this torsion, which helps maintain a healthy spine.

Sit with your legs straight and bring your right foot above your left thigh.
Place the ball under your right buttock and put your left arm around your right knee. Inhale by bringing it closer to your chest while lengthening your spine and stretching your right arm back.
Exhale by intensifying the twisting so that your chin is above your left shoulder.
Keep about five breaths feeling how the accumulated tensions in your back are released and how the vertebrae rotate.
Undo in an exhale and repeat the twist to the other side.

GAIN STRENGTH IN YOUR CORE

Balancing postures, which bring the weight of the body to one foot, tone our center.

With your feet together and the ball in your hands, inhale by extending your arms above your head and activate your legs well.
Transfer the weight of the body to the right foot. Slowly and controllably bring your left leg back and up while tilting your trunk and arms forward.
Keep your right leg straight and lengthen your neck.
Feel the center of your body holding the weight with stability for 5 breaths and undo the pose. Repeat to the other side.

ACHIEVE DEEP RELAXATION

With the ball under the neck, you will feel better how tension is released in the neck and shoulders.

Lie on your back with your legs open the width of your hips, your arms at the sides of the trunk with the palms of your hands projected towards the sky and your chin near your chest.
If your lower back bothers you, bend your knees or put a rolled-up blanket or cushion under them.
Place the ball on the back of your neck exerting a gentle pressure towards the ground and noticing how your neck is massaged. Close your eyes and relax.
Lie still for at least 5 minutes.

6 exercises to strengthen your arms and shoulders

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December 8, 2023

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6 exercises to strengthen your arms and shoulders

Don’t forget about them. You can strengthen them with effective resistance exercises, without the need for weights or gym machines.

Some exercises that use your own body weight are very helpful in strengthening your shoulder and arm muscles. In addition, they can be easily included in yoga, running or fitness routines. Here are six very simple ones.

Many women start exercising looking above all to lose weight and burn calories. Almost all of us want more toned legs, firmer buttocks and a flatter abdomen. But what about everything we have from navel up?

They say that a woman’s hands and neck betray her age, but that also goes for the arms. With the passage of time its inner face usually becomes flaccid and in summer it can limit when choosing a dress or a tank top.

Many women have some rejection to do exercises to tone arms and shape shoulders for fear of masculinizing our figure or getting too “crazy”. However, you can rest assured, because for women it is not so easy to muscle!

The main male sex hormone is key to the creation of muscle and we are rather short of it. If we want to achieve this, we need an exercise program focused strictly on bodybuilding, in addition to a specific diet and many hours of gym.

EXERCISE ENDURANCE

If you have not worked your arms before, it is best to resort to resistance exercises that use the weight of your own body to exercise the muscles. In this way, you forget about weights and machines and you can alternate them, for example, with the postures of your yoga session or while running or training in nature. In addition, they are very simple exercises that leave a more bearable and soft stiffness than weights or strength routines.

Training shoulders and arms also strengthens the back. When the “upper body” is strong, your body posture improves and back pain and injuries are prevented. One of the tricks to activate the metabolism and lose weight is to increase muscle mass, as it increases caloric consumption. We have many muscles in our arms, shoulders and back that can help speed up metabolism if we train them.

The body needs balance in all its musculature. If we have strong body parts and weak ones, a decompensation is generated that, over time, can cause injuries. Yes, to firm legs, abdomen and buttocks, but also to strong shoulders, arms and back.

STRONGER ARMS AND SHOULDERS

3. OPENING OF CHEST AND TRICEPS

When working the strength in an area of the body, such as the arms and shoulders in this session, you have to alternate stretching so that the muscles do not become rigid or the joints lose mobility. You can perform this exercise sitting or standing, but with your back upright.

Inhale by stretching your arms above your head. Flex your right elbow and with your left hand pull it, exhaling, to bring it down. Then keep your right hand in contact with your back.
Prevent your head from falling forward under the arm and open your chest wide. Release tension with conscious breathing.
Hold about five breaths and then repeat with the other arm.

BALANCE, STRENGTH AND FLEXIBILITY

This posture requires great concentration. If your arm trembles, try to bend the knee of the leg that is above and supports the sole of the foot in front.

Start in the plank position, with your hands under your shoulders and your legs active and straight.
Transfer the weight of your body to your left hand and, when inhaling, turn your body to the right while raising your arm on the same side above your head. Place one foot on the other.
Do not drop your hips, keep the abdominal muscles firm.
Turn your head to look toward the fingers of your raised hand and hold the position for five breaths.
Exhale back to the iron and repeat on the other side

TONED LEGS AND BUTTOCKS

With this exercise you will stretch your shoulders and strengthen your legs and buttocks. When you start practicing it you will feel the upper area of your back and shoulders stiff, but you will soon gain flexibility.

With your legs spread and your toes out, interlace your fingers and bring your palms out.
Inhale while stretching your arms above your head and activating your legs.
Exhale by bringing your arms in front of your chest and flexing your right leg.
Lower your hips as much as you can. Continue the exercise to both sides.
Repeat eight to ten times and rest.

ARMS LIKE A WARRIOR

You can perform this pose with your front leg on a rock or any other support, or with your foot on the ground.

Feet together. Take a big step back with your right leg and stay with your heels aligned.
Place your left foot on a stand or leave it on the floor with your toes facing forward and bend your knee 90°. Lower your hips until your left thigh is parallel to the floor.
Inhale with your arms stretched and active to the sides in the same line. Relax your neck. Feel your abdomen collected.
Hold the pose for up to ten breaths. Undo it, rest a little and repeat with the other leg.

STABLE AS A TABLE

This variation on the forearms of the “plank” posture allows to gain strength throughout the body, especially in the abdominals and shoulders.

Kneel on the floor and place your forearms parallel to your elbows below your shoulders.
Extend your chest forward and look at the floor by tucking your chin a little. Activate the abdominal muscles by noticing your trunk as a block, strong and stable.
Raise your knees and straighten your legs. Keep your heels elevated by the action of your toes and align your hips so that your body is on the same plane.
Make five breaths and to rest bring your knees to the floor and the weight to your heels.

THREE GOALS IN ONE

This exercise is ideal if, in addition to strengthening arms and shoulders, you want to work on the opening of the hip and the stretching of the inner legs. You will work in depth these two areas and you will feel relief if you suffer from sciatica pain.

Sit on the floor with your legs bent and your feet open the width of your hips.
Place the heel of your right foot on your left knee and bring your hands to the floor behind your back.
Inhale and raise your buttocks off the ground with arm strength. Exhale by lowering your hips with control.
Do at least three rounds of between ten and fifteen repetitions resting between each of them. Change legs.