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Stretching your psoas muscle and easing tightness in the region doesn’t take a lot of time or equipment. Just grab a mat and try the supine and kneeling hip flexor stretches and yoga asanas like the virabhadrasana I and anjaneyasana, or try the standing pendulum swing and you should feel the difference!
Injury or inflammation to muscles and tendons in your rotator cuff can cause shoulder pain. Apply an ice pack and rest your shoulder, taking care to not injure it further in sleep. Treat the pain and inflammation from within by having healing pineapple juice or turmeric milk. Physical therapy, acupuncture, and extracorporeal shock wave therapy can also help.
Osteoarthritis knee pain can be managed with regular exercises that can strengthen the knee joint, improve the flexibility, and build the muscles around the knee. Some of the exercises that you can practice include knee squats, quad stretch, step ups, straight leg raise (sitting and lying down), knee strengthening exercises, legs cross exercise, and hamstring stretch.
Before starting the day, take 5 minutes to detox your mind. Head outside and get a breath of fresh air. Meditate and stretch to ease stress, anxiety, and tension. Avoid getting lost on your phone and let the morning unfold naturally. To improve mindfulness and awareness, practice gratitude by writing down what you are thankful for. It’ll also help to drink water and eat a nutritious breakfast to support mental health.
When you're in your 20s, you may not feel the need to stretch too much since your joints are still quite flexible and well...
Sitting for a long time can decline your hips' range of motion. You need a flexible hip to walk, run, or do weight training. To stay flexible and healthy without any pain, work your hips with regular stretching exercises. With no need for equipment or a gym, yoga can work on your hips. From rotating your hips to opening up the outer thighs, these poses will prepare your hips for each workday.
Tightness and tension in the hips can keep you from going about your daily activities. Try a few stretches to relieve them. The double-knee torso rotation opens up the hips. The floor hip flexor stretch improves hip mobility and flexibility. The half lunge step and side hip stretch ease tension in the hips. The pelvic twist strengthens the hip. The frog stretch expands the hip flexors.
Hip stretching exercises like hip rotations, squatting internal rotations, pigeon stretch and frog pose aim at relaxing the tense hip and thigh muscles. Stiffened hip muscles will prevent you from doing a full squat efficiently. Spending too much time sitting is the reason why hip mobility reduces. Performing stretches regularly will improve your flexibility thereby making it easier for you to do squats.
De Quervain’s tenosynovitis is a painful condition that affects the tendons in your wrist. It occurs when the 2 tendons around the base of...
Sitting for more than 6 hours a day increases the risk of heart disease, diabetes, musculoskeletal disease and early death even if you exercise regularly. During the day try to walk as much as possible. Drink lots of water, walk over to your colleague's desk, walk when you take a phone call. You should also try to take the stairs as much as possible. To encourage yourself to stay on your feet longer, wear comfortable shoes.
Back pain can be a huge hindrance to productivity at work. But, a few tips can help alleviate it. Ensure that you maintain good posture while you sit. Stretch often to release tension in your back muscles. Avoid smoking since it aggravates pain. Avoid sitting for too long. Ensure that your chair has lumbar support and have heating pads handy. Try breathing techniques to relieve stress-induced back pain.
There is no single perfect running form, runners gradually improve their performance with time. Stretches and cool downs are not a necessity for running. It is best to practice high-intensity running for 20 percent of the training and keep it low for the rest of the time. Running cannot cause knee or joint pain if you do not have an existing condition.
Lower back pain and hip pain can keep you from going about your day's activities. But, a few stretches can help relieve this pain. The double-knee torso rotation targets back, chest, hip, and outer thigh. Child's pose relieves tension in the lower back. Downward dog reduces spinal pain. Floor hip flexor stretch and chair twist improve mobility and flexibility in the hip and back respectively. Lastly, pelvic twist strengthens your hip and back.
Certain days are hectic, tiring, and stressful. And, on these days, it's important to give your body an energy boost. Stretching after you wake up burns calories, boosts your mood, and increases alertness. Meditation improves focus and attention. Listening to music reduces anxiety and fatigue. Eating smaller meals prevents an afternoon slump. Drinking water regularly prevents tiredness. The colors yellow, red, and orange improve alertness. Lastly, time your coffee for a short-term energy boost.
Calf muscles are usually invisible to most people because you rarely notice them until they hurt or become too stiff. If you're someone who spends...