The Super Benefits of Yoga
June 21 is International Yoga Day, which makes it a great time of year to talk about the unique benefits of yoga — the “superfood” of fitness. As a mixture of exercise and mindfulness, yoga is not only challenging but also has myriad health benefits. Many people assume yoga is mainly useful for increasing your flexibility. However, it’s also excellent for further developing your strength, mobility, and balance. These can be key benefits for living a healthier lifestyle, whether you’re an athlete or concerned about aging. Kaitlyn Hochart, a yoga instructor from San Diego, California, writes on Healthline, “During yoga, your body goes through a full range and variety of motion that can counteract aches and pains associated with tension or poor postural habits.” Yoga can help you become more aware of these habits, “[allowing] you to fix these imbalances and improve overall athleticism.”
Many forms of exercise are useful against depression and cardiovascular disease, but in yoga’s case, you don’t have to break a sweat to start benefiting from its stress-relieving properties. “The breathing exercises you practice during yoga can help lower your heart rate and shift your nervous system into a more relaxed state. It also promotes better sleep and increased focus,” Hochart writes. Multiple studies agree: Yoga can significantly decrease the secretion of cortisol, the primary stress hormone. In one study, 64 women with post-traumatic stress disorder (PTSD) participated in a 10-week program, performing yoga at least once a week. By the end of the 10 weeks, 52% of participants no longer met the criteria for PTSD at all. As with starting any new hobby or regular exercise, it may help to set clear goals for yourself. By doing yoga regularly, there are several physical improvements you can look forward to, such as:
• Improved range of motion or ease of movement • A reduction in pain, discomfort, or other symptoms • An increase in physical strength and endurance • Less weight fluctuation • Changes in the way your clothes fit • Better-quality sleeping habits and increased or stabilized energy levels One of the best qualities of yoga is that you can be of any age or fitness level. So, pull up a YouTube video, find a soft surface, and give it a try!
2 Proven Exercises to Reduce Lower Back Pain your body forms a straight line from your shoulders to your knees — you should be creating a triangle between your body and the ground. Stand in Comfort Again
As we get older, we often lose the muscle mass that we used to have in our lower back, which helps support our body weight. This makes it a lot easier to get sore from standing, or even sitting! If you want to reduce your lower back pain (or possibly eliminate it completely), give these two exercises a try in your fitness routine. Decide your own number of sets based on your ability. You don’t need any equipment, and remember to take it slowly — especially with an injury!
Make sure your buttocks are engaged the whole time, then lower them to the ground and take a few seconds of rest. Start over again.
KNEE-TO-CHEST STRETCHES
To relieve tension and pain in your lower back, try a knee-to-chest stretch, which helps elongate your whole spine. This is great after long periods of standing. Your starting position starts with keeping your back on the floor with bent knees, feet flat on the floor. Then, use your hands to pull your knees to your chest, and hold for five seconds. Your abdominals should be tight while your spine is pressing into the floor. Then, go back to your starting position and start again.
BRIDGES
To build support for your lower back, you have to work out your gluteus maximus, or the buttocks, the largest muscle in your body. Keeping your gluteus maximus strong will support your lower back for years to come! To give it a try, lie on the floor and bend your knees, placing your feet flat on the floor about hip-width apart. Keeping your arms by your sides, press your feet into the floor and lift your buttocks off the ground until
We hope you give these exercises a try, and refer to your physical therapy professional if you have any questions or concerns!
2 | WWW.M3PT.COM
Published by Newsletter Pro •
Made with FlippingBook Digital Proposal Creator