Tag: Pilates

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Time to unwind and chill over the weekend 🙏

yoga rebel friday

 

 

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How to fit in your work out at home – Katie Lawton MEd @ClevelandClinic #consistency

cleveland work out at home

Whether you’re a fitness fanatic or casual gym goer, the thought of picking up a dumbbell covered in germs is enough to make anyone cringe. And with the spread of coronavirus (COVID-19) becoming more prominent every day, gyms and fitness centers across the country are closing their doors to help protect members.

If staying active is an important part of your life (as it should be!) you might be wondering how you’re supposed to go about this whole at-home workout thing. Thankfully, it’s easier than you think.

“A lot of what you’ll find with at-home workouts is about maintaining your current level of fitness,” explains exercise physiologist Katie Lawton. “And with workouts, consistency is key.”

Here Lawton shares some practical advice about how to stay active at home.

  1. Find workouts through online videos and apps. The internet is choked full of free workout videos. From yoga, to Zumba, to circuit training that you can do in your backyard. Test out a few workouts to find a series, program or instructor that you like. (Bonus points if you can get other members of your household to join you!)
  2. Walk, run or bike outside. Everyone could use a little fresh air. Hit the pavement in your neighborhood and challenge yourself to walk, run or bike a certain number of minutes or miles. If you’re an experienced fitness buff and you’re really looking to ramp up your heart rate, opt for hills or try a running based HIIT workout.
  3. Focus on body weight movements. Now’s the time to incorporate body weight exercises into your workouts. These tried and true movements include things like pushups, squats, lunges, planks and burpees. They’re convenient, efficient and inexpensive (AKA free). Pick a few different movements and create a circuit workout by completing as many reps of that one movement as possible in one minute. Then rest for a minute and continue on to the next movement and do the same thing. Repeat this for 15 to 20 minutes.
  4. Order inexpensive fitness equipment online. Things like jump ropes, pull up bars that attach to door frames, suspension trainers and resistance bands are inexpensive items that can pack a punch when it comes to your workouts. Lawton recommends choosing a heavier resistance band and suggests tying the suspension trainer to a tree outside. You could also ask around if other family members or neighbors have old dumbbells or barbells that they no longer use.
  5. Utilize items around your house. Lawton encourages creativity when it comes to working out at home. Run up and down your basement stairs, use a chair for triceps dips or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio.
  6. Get your household involved. If you have kids, chances are they have more energy to burn off than you know what to do with and they’d be thrilled to be involved. Try to incorporate them into your plans to stay active – whether it’s encouraging them to do pushups with you or organizing a backyard obstacle course. Try to walk your dog every day, play tag with your kids or get your whole family involved in a backyard soccer game. Also never underestimate the power of a good dance party! It’s a great way to make memories with your family and burn off some stress and anxiety.

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Planks are key for building core strength and stability, which help you run stronger longer. These simple tips make a big impact.@WomensRunning

How to Improve Your Basic Plank

Once you’ve nailed the proper plank form, challenge yourself with these slight modifications—they’ll help you really tap into all the benefits you can get from spending that time on your hands and forearms.

1. Stop praying

Clasping your hands in a forearm plank makes the exercise feel easier—but that means you’re not maxing out the benefits. “It can also promote a rounded posture instead of a stable, upright one,” says O’Brien, and that’s the opposite of what you’re going for in this position. Instead, press your palms into the floor. “That will create more shoulder engagement and stability as a bonus.”

2. Stay up

A straight arm plank is going to be more challenging, says O’Brien. “Dropping to the elbows can help you maintain proper form because it’s easier to hold,” she says. It’s a great option for someone who isn’t yet strong enough to maintain an engaged core and flat back (it also takes some of the work off of the shoulders, if that’s a problem area for you).

3. Don’t hold your breath

It’s tempting to grit your teeth as you hold the pose, but you want to inhale and exhale steadily throughout. “Breathing will help you consciously engage the transverse abdominis muscle,” says DuFlo. “If you see your belly doming or bulging outward along midline, it means you are likely not engaging this correctly or holding your breath.”

RELATED: 5 Strength Training Myths for Runners (and the Truth Behind Them) 

4. Plank on an unstable surface

If holding a plank for a minute or more is easy for you, place your palms, forearms, or feet on a pillow, BOSU ball, Swiss ball, or other unstable surface. “That can kick on the deeper core, the transverse abdominis, in a different way, and just add an additional challenge to your other muscles,” says DuFlo.

5. Switch it up

There are tons of ways to make a plank more challenging, in addition to targeting other muscles that will help your running form. Spider planks (bringing your knee to tap the same shoulder) and windshield wiper planks (where you extend one leg at a time out towards the hip) help with the hip rotator muscles, for example, while reverse planks activate the glutes and stretch the chest, says O’Brien. Just make sure you can maintain good form while doing these harder variations.

RELATED: I Completely Swear By This 3-Move Core-Strengthening Sequence

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Passive stretching: 3 examples and benefits: @ClevelandClinic

health.clevelandclinic.org

What Is Passive Stretching?

Relax into this form of stretching while a prop or partner assists you

When you think of stretching, you might picture someone sitting on the floor, legs extended, reaching for their toes. But passive stretching takes a different approach. Instead of relying on your own flexibility, you use something (or someone) else to help.

Licensed massage therapist and registered nurse DeBorah Hill, RN, LMT, explains passive stretching and how it can benefit your health.

What is passive stretching?

Most people are familiar with dynamic and static stretching. Static stretching focuses on holding a pose that stretches your muscle as far as you can. Dynamic stretching uses movements, like walking lunges or hip circles, to warm up your muscles before an activity.

Dynamic and static stretches are limited to how far you can physically move. Think of toe touches: Some people can touch their toes and beyond, while others can’t reach their knees.

Passive stretching uses other forces to stretch your muscles, rather than your own ability. “During passive stretching, your body is loose and relaxed,” says Hill. “You let an external force — like a partner, towel or fitness strap — do the work.”

For example, instead of touching your toes, you can perform a passive hamstring stretch. During this stretch, you lie on your back and use a rolled-up towel or strap to help you stretch the back of your thigh. 

If you’re new to passive stretching, use care. You could accidentally stretch a muscle too much and cause injury.

“Listen to your body as you stretch,” advises Hill. “Passive stretching should not hurt, and many people overestimate how flexible they are. It’s helpful to talk with a licensed physical therapist or massage therapist before you start.”

Benefits of passive stretching

Consider adding passive stretching to your routine to:

Relieve stress

Unlike static or dynamic stretching, passive stretching requires your muscles to be relaxed for it to work. This release of physical tension can benefit your mental health.

“When you fully relax for a passive stretch, you tell your brain to shift out of fight-or-flight mode,” explains Hill. “Passive stretching can take you out of survival mode so you feel relaxed.”

Increase flexibility

One study found passive stretching to be better than dynamic stretching at increasing hamstring flexibility.

“Passive stretching can increase your range of motion when other stretches don’t work for you,” says Hill. “Your prop or partner can help you gently stretch beyond what you can normally do yourself.”

Overcome mobility limitations

If you have mobility issues or chronic pain, other forms of stretching can be difficult. Passive stretching works for people of all ages and fitness levels. Can’t bend over or move your body a certain way? Passive stretches can work around these limitations.

Examples of passive stretching

Passive stretches can work many different muscles. Try these stretches to get started:

1. Doorway stretch

This stretch focuses on your chest and shoulders:

  1. Stand just behind a doorway.
  2. Place one foot slightly in front of the other for stability.
  3. Raise your arms to the side with your elbows bent at 90 degrees, palms facing forward like goal posts. Allow your elbows, forearms and palms to press against the doorframe.
  4. Gently lean forward, keeping your arms on the doorframe.
  5. Hold for 10 seconds.
  6. Rest for five seconds and repeat.

2. Standing quad stretch

This passive stretch focuses on your quadriceps, or the muscles on the front of your thighs:

  1. Stand next to a steady object, such as a table or wall, that can be used for balance.
  2. Loop a rolled-up towel or fitness strap around your right ankle.
  3. Hold the other end of the towel or strap with your right hand.
  4. Place your left hand on the table or wall for balance.
  5. Slowly bend your right knee and pull your right foot up toward your buttocks using the towel or strap.
  6. Hold for up to 30 seconds.
  7. Repeat on the opposite leg.

3. Towel hamstring stretch

The backs of your legs, or hamstrings, get a stretch here — no toe-touching required:

  1. Lie on your back, with your legs straight and relaxed.
  2. Slowly raise one leg up toward the ceiling without bending your knee, keeping your leg relaxed.
  3. Hook the towel or strap behind your hamstring or calf or under the arch of your foot, depending on what’s comfortable for you.
  4. Using your towel or strap, gently pull your leg towards you until you feel the stretch.
  5. Hold for up to 30 seconds.
  6. Switch legs.

A stretching routine is worth it

Taking a few minutes a day to stretch has big benefits, from preventing injuries to reducing joint pain. And if other forms of stretching haven’t worked for you, passive stretching is worth a try.

“The beauty of passive stretching is that it works for so many people,” states Hill. “Whether you’re just starting out or you’re an elite athlete, passive stretching can help you feel great physically and mentally.”

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Yoga with Adriene – 20-Minute Yoga For Beginners | Start Yoga Here…

2,772,240 views May 2, 2022

In this 20-minute session for beginners, we will work with breath and other foundational elements to set you up for a sustainable and beneficial practice you enjoy! This is the perfect practice to send to a friend who wants to get into yoga. This is also designed as the perfect all-around practice for someone of any yoga background, with a meditative pace and strong focus on form and function to increase flexibility, build strength, and regulate the nervous system. Repeat this practice and commit to consistency to feel your mental, emotional, and physical health transform. You will move through breath work, poses for the spine, hips, shoulders, and core, as well as poses for the hamstrings, wrists, ankles, knees, and low back. Yoga is for everyone! The hardest part is showing up. Thank you for allowing me to guide you through practice. Let me know how it goes for you in the comment section below!

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❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️ https://www.youtube.com/user/yogawith…