Quick Stress Fix - 5 Minute Sequence
Yoga With Adriene writes:
Here is a quick and easy Yoga video to make you feel good. This is a great little sequence to stretch the body and relieve any stress or tension. It is sure to re-connect you to your body and perhaps lift you up if you are feeling down. It is a great thing to do after work (or maybe before an interview) as you transition from your busy day to your evening. Take a moment to find what feels good! Smile! Practice self love.
Morning Yoga || 20-Minute Energizing Morning Sequence
Yoga With Adriene writes:
Practice this Energizing Morning Yoga Sequence to get the juices flowing! This yoga practice stretches and strengthens the muscles with a strong focus on breath and body alignment. Practice this in the morning on an empty stomach and notice how it sets the tone for the day ahead. Get your workout in early, connect to your breath, be mindful and find what feels good.
20 Minute Yoga Flow For Detox & Digestion
Yoga With Adriene writes:
Join me for this 20-minute sweaty cleansing Yoga For Detox practice! This detox yoga sequence is designed to make you sweat as you build strength and twist it out. Massage the internal organs, tone the body and shed weight with this mindful yoga flow for detoxification and digestion!
Stretches For A Flexible Back
Flexibility in your back is important for many sports, including gymnastics. Increasing your flexibility can only be accomplished over time and can be a very difficult or very easy task depending on your body type. All of these stretches have many names and are found in many disciplines, and they will all help increase your flexibility. I quickly run through all these stretches and boy do they feel good on the back.
1. Pike Stretch - Sit on the floor with legs straight in front of you. Lean forward and try to touch your toes. This stretches both the hamstrings, leg muscles, and the lower back. To make this more difficult, keep your back completely straight as you lean over.
2. Standing Pike Stretch -While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs.
3. Camel Pose - While standing or kneeling with your feet (or knees) shoulder width apart push your hips forward and lean back until you feel a stretch. This can be done with or without supporting yourself with your hands.
4. Cat Stretch - Kneel with your arms on the floor in front of you shoulder width apart. Push your spine to the ceiling and hold, then push your spine down and lift your head.
5. Advanced Cat Stretch - Do an advanced cat stretch. Start as with the cat stretch, but slowly slide your arms forward on the mat while arching your back until you get your shoulders to touch the ground.
6. Seal Stretch - Lie on your stomach with your elbows bent and hands by your sides. Slowly straighten your arms and tilt your head back.
7. Basket Stretch - While on your stomach, bend your knees and reach behind you to grab your ankles. Lift up up with your arms and feet.
Don’t force your back to bend too far; it could cause major damage. Start off with small back stretches and work your way up. Stay safe!
It’s important to remember to begin stretching slowly to ensure your muscles don’t become too sore.
Make a goal for how flexible you want to become. When you achieve your goal, celebrate and set a new one.
Don’t push it. Your back isn’t going to become flexible over night.
Do exercises to strengthen and stretch your stomach muscles. Your back and stomach work together, so what you do for one will effect the other.
Not everyone has a very flexible back, practice frequently for 15 or 30 minute sessions.
Decide what stretches are best for you and how often you will do them. If you always do the same stretches every day it will get boring, change it up a bit and you will be more likely to continue.
How To Improve Your Workout (And Results): Planes Of Motion
Kai Wheeler writes:
If you are looking for guidance when it comes to exercise selection this video is for you! The primary objective of any workout program should be functionality, including exercises that translate to everyday activities. Many traditional exercise routines focus on isolating one muscle group at a time in one plane of motion. This is problematic because our bodies are designed to move in dynamic patterns utilizing prime movers, secondary movers and stabilizer muscles. If you overtrain one muscle group in one plane of motion you are not using your body as an integrated system of movers. The three planes of motion are sagittal, frontal and transverse.
Shaking Off “Gymtimidation”
If you’re making a new commitment to exercise, you’ll probably be active around other people, and that can cause anxiety. You may worry because you have a large weight-loss goal, get winded easily, or you can’t lift much weight. You may even have been the target of mean-spirited comments from others.
Unfortunately, the world has a generous helping of jerks in it. You still have to look out for yourself, and that may mean getting a little uncomfortable. Here are some suggestions to ease the way:
- Wear earphones while you exercise: Well, not if you’re riding a bike outside, but then you’ll be sailing past any haters, anyway. Especially in the gym, though earphones — plus favorite music, a great (or just plain fun) audiobook, or some podcasts from a favorite show — can help you tune out the world and focus on your workout. Music has even been shown to enhance performance.
- Map out a plan before you hit the gym: Know exactly what you’re doing before you get to the gym. It could be as simple as a list of exercises you want to do, or as complicated as the order and other details about them. Bonus: you have a checklist to help you see what you’re accomplishing while you’re there. (And keeping a log of your activities, even if it’s just dated lists in a manila folder, can help you stick with your plan and improve it, too. Here are some ideas for things you can keep track of.)
- It’s really true: the people who matter don’t mind, and the people who mind don’t matter. Sometimes the gym seems like an obstacle course of people who are better at everything and eyeing you critically. Appearances can be deceiving. The most capable, consistent, and knowledgeable gym-goers are almost always friendly, enthusiastic, and interested in helping others share their enjoyment of exercise. In other words, the best people help build others up — they don’t tear others down.
Exactly how fast you move or how much you lift doesn’t mean much outside of formal competition. For almost all of us, the most important part is whether we can do more — or feel better — than we did yesterday, or last week or last year. No human will ever beat a cheetah in a sprint, but that’s OK, because our job is being good humans. (And when the distances get longer, the tables turn!) This is one reason it helps to find activities you enjoy. Enjoying your exercise makes it easier to focus on what’s really important: how you are getting better over time.
This is clearly an image from an ad campaign (others in this style include a swimmer racing a dolphin and a soccer player facing off against a spider goal-tender), but I don’t know the source — please let me know if you recognize it!
Do you have some favorite tips and tricks for keeping your focus?