Posture Exercise for Back and Shoulders
How to do a posture exercise with a foam roller
Exhale as you roll down your back, stopping at the bottom of your rib cage. Avoid rolling the low-back area. Repeat eight to 10 times.
I have a great new offer from my affiliate Diet Direct.
Click this link through July 14 for free shipping and 20% off.
Dates: July 8th – July 14th
The Causes of Tennis Muscle Strains & Pelvic Clock Exercises to eliminate it
Tennis is a series of constant, frequent and sudden lower spine rotations, which can trigger acute and chronic lower back aches and injuries. This high-impact and physically intensive game cause a great deal of strain on the lower back and hip muscles, mainly when you abruptly stop and change your direction to charge towards the ball.
Tennis is an intensive game that is particularly dangerous for individuals who suffer from impaired spinal flexibility and mobility, primarily in the lumbar spine. Lower back pain commonly occurs amongst tennis players who suffer from muscle dysfunction, articular lower back dysfunction, or postural problems.
In most cases, the combined and frequent movements of extending, flexing and rotating the spine tend to trigger the low back pain due to high lateral flexion forces. A powerful serve, if made repetitively, can cause severe strain on the back, and hyperextensions of the lower back can cause the lumbar spinal discs to compress, causing harm to the muscles, tendons and ligaments surrounding the spine.
Repetitive, great serving places high stress on the back and may result in injury. The serve hyper-extends the lower back and can compress lumbar discs. This can stress the small joints in the spinal structures as well as the muscles, ligaments, and tendons around the spine.
Pelvic Clock Exercises to Eliminate Tennis Back Pain
The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.
Let’s take a look at some moves to counter lower back pain and injuries:
An excellent step for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move five times before you switch sides.
This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvis to intensify the stretch.
While nearly half of healthy, active people over age 60 experience lower back pain, such flare-ups aren’t a feature of aging. Every day, seemingly unconscious habits can trigger the pain.
The more you sit the more pressure you put on the cushioned discs between the bones in your back. But that doesn’t mean you’re doomed if you have a desk job. Throughout the day, get up and walk around. This will squeeze fluid out of your discs, helping to head off pain. If you can afford it, consider investing in a sit-stand desk. People with chronic low back pain reduced their self-rated pain by 50 percent using a sit-stand desk and taking movement breaks.
If you keep a stiff upper lip, your back may pay for it. People who shut down during a fight with their partner are at higher risk of developing back pain, according to a 2016 study published in the journal Emotion. One reason may be that those who are upset or anxious are more likely to tense back muscles. People with chronic back pain who participated in a combination of mindfulness meditation and yoga for eight weeks reported significant improvements in back pain.
A medium firm mattress, as opposed to a very firm mattress, appears to be best for your back, according to a 2015 review published in the medical journal Sleep Health. But perhaps even more important than the firmness of your mattress is how old it is. When a mattress is past its prime, it may become soft and lumpy, which can cause your back to contort as it tries to adjust to sinking in, says Press. Experts recommend changing your mattress as often as every seven years, and immediately if it’s showing signs of wear such as sagging or holes.
There’s some thought that an anti-inflammatory diet — one that’s rich in fruits, vegetables, lean protein such as fish and chicken, and healthy fats such as nuts and olive oil — may help tamp down inflammation in the body that can worsen chronic pain, including back pain, Press says. But eating this sort of healthy fare may also reduce your back pain simply because it can lead to weight loss. “Even losing just five pounds can take a load off your spine,” Press explains. Indeed, studies have found that those with a high BMI (body mass index) have a higher risk of developing back pain.
Anytime you slouch or stoop, your back muscles and ligaments strain to keep you balanced, which can cause stress on the back. When standing, make sure your shoulders are back, your stomach is pulled in, and your feet are about shoulder-width apart. If you have to stand for a while, shift your body weight from your toes to your heels (or vice versa) and/or from foot to foot. When sitting, keep your feet flat on the floor, with your thighs parallel to them, legs uncrossed. If your chair can’t support your lower back, place a small pillow behind it. Not sure you’re doing it correctly? Check your side view in a mirror, or consider seeing a physical therapist or occupational therapist for a consult.
Even those in decent physical shape, just the twisting and turning involved in certain activities like golf can cause back strain. Your spine and back muscles are less forgiving than when you were younger, so you need to make sure your body is prepared for the load put on it. Whether you're headed for a golf, tennis or yoga outing, fit in some practice time a few weeks ahead.
The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.Pelvic Clock® exercise device www.pelvicclock.com is a stretching aid for hip and lower back pain relief.
Let’s take a look at some moves to counter lower back pain and injuries:
An excellent move for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move 5 times before you switch sides.
This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat, and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvic to intensify the stretch.
With rather simple changes in your daily routine, you can move forward with less back pain. Thanks for visiting.
Other back pain articles:
Health and fitness is most of the time associated with physical appearance—especially weight. And why not? It is the weight of the person can tell whether he or she is living a healthy lifestyle due to the foods and habits that he or she has.
For those who think that their weight greatly affects their self-esteem because of physical appearance, health, emotional stability, physical abilities and the overall quality of their life in general, then it is about time that they contemplate on losing weight.
People who have decided to lose weight should know where to begin. First, he or she must determine the reason to lose weight. By determining the reason/s why one would want to lose weight, maintains motivations during the weight loss phases.
Next, commit in doing the things necessary for them to lose weight. Is he or she ready to permanently change what they eat, how they eat, their behavior and their activity levels, the possibility is greater that they would lose weight faster and safes.
Third, they must look for a back up support system in case they can no longer manage weight control on their own. And last but not the least, they must make sure that they are strong enough to deal with possibility of failing if they do not achieve their desired weight or result.
One of the most important things to remember before losing weight is that the person should seek professional help. This is a must that one chooses a responsible and safe weight loss program or plan carefully. One must also make sure that he or she is willing to undergo for a trial period before investing time, money, and effort in enrolling to a specific weight loss class.
Experts say that two of the most crucial factors that affect weight loss are food—or calorie—intake and the frequency of physical activities such as exercise. Although it may seem easy to monitor calorie intake and exercise regularly, it is not always effective especially if the person doing it is not determined and disciplined enough. For a person to achieve their weight loss goals here are some tips that they can use:
1. Don’t ever skip regular meals. You must not forget that food nourishes the body. Although dieting or cutting down on food intake can help one lose weight, this cannot assure permanent weight loss because they will tend to eat more the next meal and the meals after that.
2. Regulate the food intake. Eating in smaller amounts or food portions will help one cut down on calorie and fat intake.
3. Monitor gradual weight loss of about 1 to 2 pounds weekly without irritability, fatigue, or weakness. This will allow your body to regain the loss water and fats.
4. Selecting healthy food choices. Choosing the foods that a person can eat from the food pyramid would help him or her develop a well-balanced diet as well as good eating habits.
5. Cut down on calories properly. If one is losing weight to achieve health and fitness, he or she must make sure that they know their body’s required calorie-intake because cutting too many calories can slow down metabolism. This will also make it difficult for the body to consume the necessary nutrients it needs to perform well.
Its virtually a given at this time that avocado essential oil is one of the best oils that you can use, period. It has a so many health benefits, both internal and external, can be used for things around the house, and is generally useful as a go to all purpose oil!
But there are different types and categories of avocado oil. How do you know which to use? Please note that I do not receive this product or any others in exchange for this article, I do get a small commission for readers that click the buy now links. This commission helps differ the cost of hosting this blog and I sincerely hope this article helps you with your search for healthy foods. Read on for a good explanation. See all BetterBody Product offerings.
There are basically two types of pressing, expeller and cold pressed. With expeller pressing, the press squeezes the oil straight out of an avocado without any additional heat or chemicals. This can cause heat, though, due to friction. Cold pressed is the same thing, but in a heat-controlled setting, where the temp can’t go above 120F. Naturally Refined Avocado Oil
Usually, it is much lower than that. Cold pressed means that the oil pressed out retains nearly all its subtle flavors, colors and nutritional value, as heat reduces or changes some of these properties in oil. There is a third type of extraction, which includes the processes that use heat and chemicals to get the oils out. Cold pressed is the best for retaining everything, expeller second best, and chemical extraction is completely undesirable.
The difference between a virgin and an extra virgin labeled oil is simple: extra virgin oils were extracted in just the first press, and virgin oils by just pressing, with no heat or chemicals added. The label raw or real is tacked on oftentimes when an oil is cold pressed.
A refined oil is one that has been bleached or deodorized after its extraction. Oils treated this way lose a great deal of their smell and color. Refined oils also sometimes add a bit of scent and color back in.
Unrefined means simply that it has not been touched (other than perhaps to be mechanically filtered to remove impurities) since the extraction process. Unrefined oils taste like the herb they have been extracted from.
Just because an oil has been refined, that doesn’t make it always bad, but it really doesn’t make it much better. For example, some individuals (we’ve never met them, but we must believe!) simply don’t like the flavor of avocado. Which means that unrefined avocado essential oil won’t be the best option on their behalf for salads, cooking food, or any kind of ingestion.
Alternatively, sophisticated avocado essential oil might be precisely what they want as it has a more refined taste, but still retain a little area of the advantages of unrefined avocado essential oil. Of course, a few of the truly amazing advantages of it, like the high degrees of phytosterols and chlorophyll, will be greatly low in the sophisticated essential oil.
The refining process also uses chemicals, which in turn must be stripped from the oil, which also removes a few of the healthy components. The refining process can remove out the nutrition at the same time as it gets rid of the color, taste and smell.
A little-known simple truth is that because of the refinement process, avocados that are rotten, bruised or broken can be utilized, and the essential oil will still smell and flavor okay after digesting. This isn’t the best proposition and could not be achieved when creating a high-quality avocado essential oil.
Another category is available, which is normally sophisticated. This is a comparatively new process but means that the natural oils were sophisticated mechanically rather than chemically. Avocado essential oil is mostly of the oils that may take this process because of its high smoke point.
This technique creates a well-balanced, high heat cooking food essential oil, which is nearly as effective as unrefined, but often much better than regular sophisticated essential oil. It won’t have as much benefits for your skin as unrefined would, however.
Unrefined avocado oil will be cold-pressed rather than touched otherwise, apart from perhaps being filtered. It retains all the nutrition, flavor, smell and color which make it very for you. The order of healthy choice here would be unrefined, normally sophisticated, and then sophisticated.
So, in your search of getting a wholesome essential oil that works both inside and out, your best wager is Avocado Essential oil from BetterBody Foods. You know the facts, it’s cool pressed extra virgin avocado essential oil! This is the version that will have the most advantage to your wellbeing, and life. And hey, it tastes great too! So, happy cooking food and fill up on that fantastic oil!
Are you facing a conundrum in choosing a surgery or going ahead with life by managing pain in some way or the other?
Surgeries are a scare, there are no two thoughts about it. Going under the knife and giving control to someone else to mend & amend any part of your body while you are kept in deep slumber is definitely a trigger for panic attack. And it is totally understandable if you are looking for options to deviate from the surgery (even if your distraction is temporary) and in the hunt to find something more constructive and less scary. Please note, I include affiliate links within this post to support the maintenance and development of this site.
With the evolution in technology and advancements in the world of health & fitness, many non-medical solutions have surfaced over the years which are helping thousands of people around the globe achieve optimum levels of health without going through a dozen surgical procedures et cetera. One of such innovations is the ‘Pelvic Clock’.
A pelvic clock helps keep your spinal and pelvic health in check. With its range of exercises from basic to expert, this device helps in maintaining the strength of the pelvic floor which in turn keeps the spine in good shape.
If your doctor has advised a lower back surgery for you to eliminate some sort of pain, do check with him again and consider the option of pelvic floor exercises with the help of a pelvic clock. In case his answer is affirmative, you are all set to step into a new journey of fitness by incorporating simple exercise routines in your daily life.
The pelvic clock will ensure that your pain is managed by working on your muscles to relax, soothe, stretch and strengthen them, slowly but surely. With or without a surgery, this regimen will teach you how to work on your muscles in the best possible way to minimize pain and maximize comfort. Without an understanding of your muscles, you are prone to injuring yourself and causing needless discomfort. The pelvic clock will teach you how to manage your pain.
Unlike surgery, the pelvic clock is not a permanent change in your body or lifestyle. It does not omit or add anything to your life that cannot be reversed. In case you worked with the pelvic clock and felt some discomfort, you can always get yourself back on the mat and work towards fixing your posture which caused the discomfort in the first place. With surgeries, there is hardly any hope to get back what has been taken away. A temporary but reversible solution is a better choice.
With a pelvic clock, you save time and you save money! You don’t have to pay an arm and a leg to get the device neither do you have to spend time recovering. Instead, you get two solutions for the price of one!
More articles from Rick Touchstone