Yoga Poses To Alleviate Back Pain

Find a quiet space with minimal distraction. Wear loose, comfortable clothing. Use a yoga mat if you have one, but any flat, firm surface will work. Begin by sitting in a comfortable seated position for a couple of minutes. Close your eyes and simply pay attention to your breath, inhaling and exhaling through the nose.

1. CAT-COW

Cat-cow is an effective way to relieve tension in the lower back, especially if you've been sitting or standing for a long period of time. It's also a great way to warm up the body. 

Kneel on all fours with shoulders directly over the hands and hips over the knees. The spine is in a neutral position. Inhale, tuck the toes under and arch the back. Keep the arms long as you lower the belly toward the earth, gently gazing upwards. As you exhale, untuck the toes, press the palms into the earth and round the back, gazing toward the navel. Repeat for five cycles and then return to a neutral spine. 

2. BIRD DOG

Bird-dog is an excellent way to build core strength. Begin on all fours. Extend the right leg directly behind you with the toes and hips pointing downward, keeping the spine long. Gently extend your left arm in front of you with your thumb pointing up to the sky. Inhale deeply. As you exhale, round the back, touching the opposite elbow to knee. Inhale and extend the arm and leg long. Repeat five times and then switch to the other side.

3. DOWNWARD FACING DOG

Downward facing dog stretches the spine, hips and hamstrings all at once. From all fours, tuck the toes under and lift the hips toward the sky, moving the body into an inverted "V" position. Allow the spine and legs to lengthen as you reach the heelstoward the ground (the heels don’t need to touch the ground). Make sure your legs are at least hips-width distance apart. If the hamstrings are tight, you can bend the knees. Hold the pose for five cycles of breath.

4. FORWARD FOLD

This is the perfect place from which to enjoy low back muscle relief. From downward facing dog, walk the feet up to the hands. Keep a bend in the knees (listen to your hamstrings!) and allow the torso to hang heavy over the legs. Hold opposite elbows with your hands and gently sway from side to side, keeping the core engaged. Hold the pose for five cycles of breath.

5. PLANK POSE

One of the best ways to increase stability in the back is to strengthen the core muscles. From forward fold, place your hands on the ground and walk the legs back into plank pose (the top of a push-up). Engage the leg and glute muscles while slightly tilting the pelvis under. To modify this pose, gently place the knees on the ground, keeping the spine long. Hold the pose for five cycles of breath.

6. SIDE PLANK

Now it’s time to get serious about firing up those core muscles. From plank pose, press the left palm firmly into the earth. Pivot onto the outside edge of the left foot and inside edge of the right foot; reach your right hand toward the sky. Keep the hips lifted away from the ground. Hold the pose for five cycles of breath. Return to plank pose. Repeat on the other side. To modify, keep the bottom knee on the ground.

7. BRIDGE POSE

Strengthening the muscles around the back and glutes can also improve back stability. Gently lie down on your back. Bend your knees and place your feet on the ground, hips-width distance apart, walking the heels in toward the bottom and keeping the arms by the sides. As you inhale, scoop the pelvis under and peel your hips up to the sky while pressing the feet and arms into the ground. As you exhale, roll the spine down, vertebra by vertebra. Repeat three to five times. 

8. SUPINE TWISTS

Twisting can help to create more mobility in the spine. While lying on your back, bring the arms out into a “T” position, palms facing down. Gently lift the feet off the ground until the shins are parallel to the ground. As you exhale, let the legs fall over to the right side, doing your best to keep the left shoulder grounded, and turn your head to the left. Relax the legs completely. If you are experiencing a lot of tightness, slide the knees closer to your feet or place a yoga block, pillow or rolled up towel between your thighs. Hold the pose for five to 10 breaths. Inhale, engage the core and return the knees to center. Repeat on the other side. 

9. SUPINE PIGEON

Opening the muscles around the hips can assist in low back pain relief. From a supine position with feet lifted, knees bent, and shins parallel to the floor, cross the right ankle over the left knee. Make sure the right ankle is flexed. To progress, thread the right hand through the space created between the thighs and clasp your hands behind your left thigh, opening the right hip, energetically pressing the whole unit of the legs away from you. If your hands do not reach to clasp, use a strap or towel between the hands. Hold for five breath cycles. Release the pose and switch sides.

10. LEGS UP THE WALL

Bringing the legs up the wall not only increases blood flow to the legs; it also allows the lower back muscles to completely relax. Lie on your back with your buttocks as close to the wall as possible and place your legs up the wall, relaxing your torso. If the hamstrings feel tight, move your buttocks away from the wall until the pose feels more easeful. Breathe and relax for one to five minutes.

To come out of the pose, scoot your buttocks away from the wall and roll onto your right side in a fetal position. Slowly make your way up to a seated position. Place your hands together in front of the heart, take a deep inhale through the nose, and a slow exhale through the mouth to complete your practice. Namaste!

Incredible Results You'll Get From Walking

1. Your mood will improve.

You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits. Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility. What's more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues. 

2. Your creative juices will start flowing.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters.

3. Your jeans will get a little looser.

This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly. As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much. That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat. Walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition.  Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older. 

4. You'll slash your risk of chronic disease.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. The physical benefits of walking are well documented. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup. 

5. You'll keep your legs looking great.

As we age, our risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing.  The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot. This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow. If you already suffer from varicose veins, walking daily can help ease related swelling and restlessness in your legs, says Navarro.  Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset.

6. You'll start to get more "regular."

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That's because a regular walking routine can greatly improve gastric mobility. One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system.

7. Your other goals will start to seem more reachable.

When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. We firmly believe that walking regularly can help you to accomplish other goals you set your mind to!

Secrets to Self Control

When it comes to self-control, it is so easy to focus on our failures that our successes tend to pale in comparison. And why shouldn’t they? Self-control is an effort that’s intended to help achieve a goal. Failing to control yourself is just that — a failure. If you’re trying to avoid digging into that bag of chips after dinner because you want to lose a few pounds and you succeed Monday and Tuesday nights only to succumb to temptation on Wednesday by eating four servings’ worth of the empty calories, your failure outweighs your success. You’ve taken two steps forward and four steps back.

With this success/failure dichotomy in mind, I give you six strategies for self-control that come straight from new research conducted at Florida State University. Some are obvious, others counter intuitive, but all will help you eliminate those pesky failures and ensure your efforts to boost your willpower are successful enough to keep you headed in the right direction for achieving your goals.

Self-Control Secret #1 – Meditate

Meditation actually trains your brain to become a self-control machine (and it improves your emotional intelligence). Even simple techniques like mindfulness, which involves taking as little as five minutes a day to focus on nothing more than your breathing and your senses, improves your self-awareness and your brain’s ability to resist destructive impulses. Buddhist monks appear calm and in control for a reason.

Self-Control Secret #2 – Eat

File this one in the counter intuitive category, especially if you’re having trouble controlling your eating. Your brain burns heavily into your stores of glucose when attempting to exert self-control. If your blood sugar is low, you are far more likely to succumb to destructive impulses. Sugary foods spike your sugar levels quickly and leave you drained and vulnerable shortly thereafter. Eating something that provides a slow burn for your body, such as whole grain rice or meat, will give you a longer window of self-control. So, if you’re having trouble keeping yourself out of the company candy bin when you’re hungry, make sure you eat something else if you want to have a fighting chance.

Self-Control Secret #3 – Exercise

Getting your body moving for as little as 10 minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses. If you’re having trouble resisting the impulse to walk over to the office next door to let somebody have it, just keep on walking. You should have the impulse under control by the time you get back.

Self-Control Secret #4 – Sleep

When you are tired, your brain cells’ ability to absorb glucose is highly diminished. As I explained in Secret #1, your brain’s ability to control impulses is nil without glucose. What’s worse, without enough sleep you are more likely to crave sugary snacks to compensate for low glucose levels. So, if you’re trying to exert self-control over your eating, getting a good night’s sleep—every night—is one of the best moves you can make.

Self-Control Secret #5 – Ride the Wave

Desire has a strong tendency to ebb and flow like the tide. When the impulse you need to control is strong, waiting out this wave of desire is usually enough to keep yourself in control. The rule of thumb here is to wait at least 10 minutes before succumbing to temptation. You’ll often find that the great wave of desire is now little more than a ripple that you have the power to step right over.

Self-Control Secret #6 – Forgive Yourself

A vicious cycle of failing to control oneself followed by feeling intense self-hatred and disgust is common in attempts at self-control. These emotions typically lead to over-indulging in the offending behavior. When you slip up, it is critical that you forgive yourself and move on. Don’t ignore how the mistake makes you feel; just don’t wallow in it. Instead, shift your attention to what you’re going to do to improve yourself in the future.

Putting These Strategies to Work

The important thing to remember is you have to give these strategies the opportunity to work. This means recognizing the moments where you are struggling with self-control and, rather than giving in to impulse, taking a look at the Six Secrets and giving them a go before you give in. It takes time to increase your emotional intelligence, but the new habits you form with effort can last a lifetime.

Benefits of Infrared Saunas

As you might know, sweating is a great way to burn calories and rid your body of unwanted toxins. But how do you sweat when you’re injured, or unable to exercise?

Infrared saunas are a great way to sweat! Infrared saunas help your body release a number of toxins, including heavy metals like mercury and lead, and environmental chemicals. The benefits don’t stop there. With infrared sauna technology, you can also lose weight relax, relieve unwanted pain, increase your circulation, and purify your skin.

6 Benefits of Infrared Sauna Therapy

1. Detoxification

Sweating is one of the body’s most natural ways to eliminate toxins, making it a crucial part of detoxification. When compared to traditional Swedish saunas, infrared saunas allow you to eliminate about seven times more toxins.

2. Relaxation

Infrared sauna therapy promotes relaxation by helping to balance your body’s level of cortisol, your body’s primary stress hormone. The heat generated by the sauna will also help to relax muscles and relieve tension throughout the body, allowing you to relax and de-stress.

3. Pain Relief

If you suffer from muscle aches or joint pain, infrared saunas can relieve this form of inflammation by increasing circulation and relaxing your muscles.

4. Weight Loss

The heat generated by an infrared sauna will cause your core temperature to increase, which can also lead to an increased heart rate — the same increase in heart rate that you experience when exercising. When your body has to work harder to lower your core temperature or keep up with an increased heart rate, your body will burn more calories, resulting in weight loss. An article, titled Effect of Sweating, in the Journal of the American Medical Association concluded that a 30-minute infrared sauna session could burn roughly 600 calories.

5. Improved Circulation

As the heat from infrared saunas increases your core body temperature, your circulation will increase along with it. Consistent infrared sauna sessions, especially in the middle-infrared level, can stimulate blood flow, improve muscle recovery, and decrease pain and inflammation after intense exercise.

6. Skin Purification

Infrared sauna technology can help purify your skin by eliminating toxins from your pores and increasing circulation, resulting in clearer, softer, and healthier-looking skin.

Infrared Levels

Infrared sauna treatments may be available at different levels: near, middle, and far.

These different levels represent the different sizes in infrared wavelengths and refer to the intensity of the treatment. Most people find that:

• near-infrared levels are best for wound healing and increased immune function

• middle-infrared levels are ideal for increasing circulation and promoting muscle relaxation

• far-infrared levels are used primarily for detoxification purposes

Recommendations

If you’re new to infrared saunas, we would recommend starting out with 4-minute sessions at 160-180 degrees Fahrenheit and slowly working your way up to 15- to 30-minute sessions.

If an infrared sauna is not available, but you have access to a regular sauna, you can still achieve some degree of detoxification with 10- to 20-minute sessions at 180-190 degrees Fahrenheit.  Our downtown Fitness With A View location has a sauna in both the men's and women's locker rooms!!!

Morton's Foot - Easy Detection

Morton’s Foot vs Morton’s Neuroma

Two conditions originating in the feet, but very different. Also, they were named after different doctors, yes, with the same last name. Both born in the 1800’s. Morton’s foot was named after an American orthopedic surgeon Dudley Joy Morton (1884-1960) while Morton’s Neuroma was named after US surgeon Thomas George Morton (1835-1903). 

This article explains Morton’s Foot and how to detect it.

What is Morton’s Foot?

The condition where a major supporting bone in the foot is shorter than it should be. There is a tripod structure in feet that provides even balance. The tripod consists of the top of a bone that lines up with the big toe, the top of a bone that lines up with the little toe, and the heel.  In the picture, these bones are yellow. They are called the metatarsals. The foot skeleton labeled with a number 1 has Morton’s Foot and the tripod is anchored off balance by shifting the support to the metatarsal head below the second toe. The number 2 skeleton has a balanced tripod. Morton’s Foot is a condition that one out of every four people are born with. 

Detecting Morton’s Foot

Morton’s Foot is easy to detect.  First, support the ball of your foot with your hand or another object the size of your fist that you can use to press the ball of your foot up and against your metatarsal heads (tops of the metatarsal bones). Second, curl your toes down. The metatarsal heals will show like your knuckles do when you make a fist.    

Now, look at the bones and see if they are in line with each other or if the metatarsal bone below the big toe is short. If it is, you have Morton’s Foot.

Correcting Morton’s Foot

Morton’s Foot is easy to correct.  The way to correct it is by slightly lifting the head of the short metatarsal bone underneath the big toe. One DIY method is to purchase Dr. Scholl’s Moleskin Padding and cut out a quarter to a half dollar (depending on the size of the head of the metarsal) size piece of moleskin. Purchase Dr. Scholl’s Work Insoles or something similar and attach the moleskin to the underside of the insert right where the metatarsal head presses down. Be careful to not overlap the metatarsal head next to it. Don’t forget to use inserts with your sandals (Target has some inserts that are clear) and slippers, too.

Blood Pressure

Your blood pressure is one area of heart health that needs to be regularly checked and regulated. High blood pressure, or hypertension, can be affected by your overall weight, especially once you reach a body mass index score of 30 or higher. This score is classified as obese. Excess fat increases the work your heart has to perform to pump blood throughout your body. The harder your heart works, the more pressure is placed on the walls of your arteries, which can increase your risk for blood vessel damage. Lowering your body weight by even as little as 5 to 10 percent can lower your blood pressure and increase your heart health.

Cholesterol Levels

Controlling your cholesterol also plays an important role in heart health; it decreases your risks for heart disease, heart attack and stroke. The two main kinds of cholesterol are low-density lipoprotein -- LDL or the "bad" cholesterol -- and high-density lipoprotein -- HDL or the "good" cholesterol. The LDL cholesterol is found in foods high in saturated fat, especially animal proteins. When consumed in high levels, LDL cholesterol can build up in the bloodstream and calcify into hard plaque. This plaque makes it difficult for blood to circulate through the affected arteries, increasing your risk for cardiovascular damage.

Circulation

Taking care of your heart also affects your circulation. Good circulation is needed to transport oxygen and nutrients to the many different cells in your body. Without proper circulation, tissues begin to die, which can result in amputations or even death, depending on what tissues are not getting enough oxygen. High blood pressure, cholesterol plaque and other heart diseases can all affect your body's ability to transport blood efficiently throughout your body.

Ways to Keep Your Heart Healthy

To keep your heart healthy, your body needs adequate amounts of exercise accompanied by a heart-healthy diet. Get at least 30 minutes of exercise five days a week. A heart-healthy diet consists of the majority of your calories coming from vegetables, fruits and high-fiber foods like legumes and whole grains. These foods are accompanied in moderation by lean proteins, especially fish, as well as low-fat dairy products, nuts and seeds.

Fitness Benefits of the BOSU Ball

Balance training

When the BOSU ball is positioned with the domed side facing the floor, it becomes an unstable surface, perfect for balance training. Using gym equipment during workouts usually means that you are constantly pushing or pulling on handles. Using the BOSU ball however will force you to stabilize your muscles as you go through the routine. This will improve balance while working the core muscles throughout the entire routine. This is a great way to make workouts more challenging.

Many people find it hard to stand up while balancing on the ball. This is one of the reasons why the BOSU ball is also used during rehabilitation treatment. The ball is a great piece of rehab equipment to help those with ankle injuries, post-op hip surgery, and back pain.

Flexibility training

When used dome side up, the BOSU ball can help improve flexibility. It’s a great way to perform stretching exercises. Laying face-up or face-down on the dome will allow the user to relax and stretch at the same time. Turn the ball dome-side down and use this slanting position to stretch your calves. Using the ball while kneeling or standing will provide a more challenging routine along with enabling a range of motion to standard stretching exercises.

Strength training

Because the BOSU ball is unstable when it is used dome-side down, users are forced to use more muscles, thereby improving overall strength. The use of this unstable platform works muscles that are usually unused during typical workouts. Routine exercises such as lunges, squats, lifts, and push ups can also be more intense when the ball is used. This result is more challenging workouts. along with more effective strength training.

The challenges and added intensity to workouts while using the BOSU ball will make your body adapt to new stimuli and keep workouts from being repetitive. So, if you are looking to strengthen your muscles while adding a little variety to your workout, give the BOSU ball a try today, or contact us to learn more about how we use it in our classes.