Category Archives: Exercise

Top 5 Most Popular Pregnancy Yoga Poses

Yoga is a great way to stay healthy during a pregnancy. Pregnancy yoga is a common form of exercise for expecting moms. It’s also easy and safe!

This article will cover five of the most common yoga poses pregnant moms can try today. Let’s begin!

Tailor’s Pose

This position will have you sitting on the ground, which is great for opening up the pelvic area. Find some pillows, blankets, or other things to provide a little bit of comfort as you do this pose:

  • Find a wall and sit against it. Keep your toes pointed up and together.
  • Press your knees down and away from each other.
  • Hold the position for as long as you feel comfortable.

Gently try to stretch the legs and pelvis in this position. If something starts to hurt, stop immediately.

Side Lying Position

A great resting pose if you’ve had a long day or are feeling stressed. This pose will place you on the ground:

  • Find a clear spot on the ground to lie down.
  • Gently place yourself on your side. Rest your head on your arm or a pillow.
  • Support your legs with a pillow if necessary.

This is a great pose to do some breathing exercises. Rest in this position for as long as you want.

Standing Warrior

This pose is recommended for the second trimester. It may be a little more strenuous, so take it slow:

  • Stand up on a mat or blanket.
  • Place one foot forward and raise your hands above your head. Keep your arms straight.
  • Stretch yourself forward while reaching towards the ceiling.

Hold the pose so you can feel your muscles stretch. You don’t have to hold it for very long, so release when you are ready.

Squats

As a pregnancy develops, it’s important to keep your pelvis and upper legs healthy. A good squat pose can be useful in making your lower half strong while you gain weight:

  • Stand on a mat or blanket with your feet shoulder width apart.
  • Gently squat down. Hold your arms out in front of your for balance.
  • Squat down as much as you can.

Hold the position once you’ve reached your limit and then back off. As your pregnancy progresses, you can support yourself with pillows or soft furniture.

Angry Cat

This final position combines a bit of stretching with breath control. Make sure you have a soft surface like a mat or blanket to do this on:

  • Place yourself on your hands and knees.
  • Gently arch your back forward towards the ground. Breath out as you do.
  • Bring your back to the neutral position once more. Breath in.

Repeat this pose a few times while breathing in and out. This should help with stress.

Staying Healthy During Pregnancy Yoga

Pregnancy yoga should do a body good. Make sure to listen to your body as you do any of these poses. If something hurts or doesn’t feel right, stop. All of these positions should feel relaxing and natural.

For additional help or information, feel free to get in touch or check out the rest of the blog.

Back Pain: 1 Simple Tip to Decrease it

Hopefully you all know that I am in the business of helping people rid themselves of neck pain, back pain, and headaches. In fact, most of my new patients all have some form of back pain. While this may be only ONE of many symptoms they are experiencing, it is often the driving force that brought them into my office.
Now, you may be asking yourself,
“I thought this was about Moms?”. 
Let me explain. Since we usually see mother’s first in our clinic, I wanted to write this article to help them while they were not in my office.
The good news is that this applies to all HUMANS (almost)!

Let me start out by giving my disclaimer. All neck pain, back pain, and headaches are unique to the individual who walks into my office and THEIR STRUCTURE. No one is perfect, and no one has the same structure, therefore it really does take a consultation and examination to determine the exact path to improving your spine health.

Now lets get to the tip to decrease your low back pain.

1.) Stretch Your Psoas. Here is a great photo showing you where the Psoas muscle “lives”.
Below are a few stretches to help bring down your pain levels. I think now is a good time to add another disclaimer.
While your pain levels may go down,
YOUR PROBLEM IS NOT FIXED. I repeat, YOUR PROBLEM IS NOT FIXED. 
Without going into great detail, I want to make sure you know why I made the above statement in bold. Your tight Psoas muscle is not the problem, but rather the RESULT of many things. It is the result of poor neurological control, poor posture, and lack of supporting musculature. While I hope you get some relief from these stretches, I do not want you to ignore the fact that you may have some  structural abnormalities that need to be addressed. Please seek a professional that focuses on structural correction, and NO, it does not have to be me.
Here are two stretches that you must put into your repertoire.
I hope you seriously consider adding these two stretches into your routine. And as always, if you have something that you would like to discuss with me in person, please schedule a complimentary consultation by either calling 425-636-0303 or by filling out this form.

Natural Ways to Boost Your Immune System During Winter

Every winter it’s the same thing: colds, flus, and the general feeling of being under the weather. And this year, as with all years prior, your immune system is under constant attack. Of course, you don’t have to succumb to the ailments that seem to strike every time the weather turns cold. And you don’t have to rely on pharmaceutical means of bolstering your immune system in order to stave off illness. There are plenty of natural ways to boost your body’s natural immunity that don’t require a medicinal overload. So if you’re looking for a kinder, gentler way to avoid the many bugs that go around when the mercury plummets, here are just a few natural ways to keep your immune system strong throughout the year.
Get Your ZZZ’s
One of the very best things you can do for the health of your immune system, and well, for your health in general, is to get plenty of sleep, especially when your body is under attack from the kinds of pathogens that find stability in the cold, dry air of winter. The time you spend sleeping allows your body to rest and repair itself from the damages of the day. Sleep not only improves your mental state, but it gives your body the best opportunity to fight off illness. And when you fail to get the recommended eight hours a night, you compromise your immune system, hindering its ability to do its job. The good news is that your body will eventually force you to get the rest you need, but you probably don’t want your reason for sleeping to be the fact that you’re fighting off a cold or flu.
Stay Hydrated
Studies have shown that viruses flourish in cold, dry conditions, which is perhaps why cold and flu bugs seem to be more prevalent in the winter. However, the other part of the equation is that your body is also drier in the winter. Both the cold air outside and the constantly running HVAC system inside your home can contribute to your mucus membranes drying out, and these are your first line of defense against airborne pathogens. In order to keep this essential part of your immune system functioning properly, it’s important that you stay hydrated. So if you’re already committed to drinking eight glasses of water every day, you might want to try upping the ante by working in other fluids like fresh-squeezed juices, tea, and even more water.
Up Your Vitamin D Intake
Vitamin D is not only responsible for giving you a sunny disposition, but it is also a major contributor to immune system strength. And as you may know, the best source of vitamin D is the sun, which is why many people tend to suffer from lower levels of this essential nutrient during the winter months. That said, there are plenty of natural ways to get your vitamin D when the sun is on sabbatical. It’s probably best to avoid the synthesized version of vitamin D found in supplements unless they are recommended by your health care provider. Not all supplements are created equal. Other ways to boost your vitamin D levels can be found in common foods. Try to work egg yolks, salmon (ONLY wild caught), and organ meats into your diet this winter.
Consider Kombucha
This fermented tea has gained major popularity of late because of the digestion-friendly probiotics it delivers. But how can it help your immune system? Most people don’t realize the important role that the gut plays in immunity. And pathogens can enter your system in a variety of ways, including through the foods you ingest. Keeping your digestive system strong and healthy is therefore an excellent means of contributing to overall immune strength. Although you don’t necessarily want to go overboard with the probiotics, adding them to your diet can help you to feel great and fight illness. Again, a supplemental probiotic can be beneficial, but they too are not created equal. Always consult your health care provider before adding any supplement.
Work in Some Cold Weather Workouts
Exercising when you’re ill probably sounds antithetical. And the truth is that you should give your body a break when you’re sick so that it can devote available energy and resources to fighting the virus or bacterial infection attacking it. However, fitness and health go hand in hand, so you shouldn’t give up on regular exercise just because it’s snowing and blowing outside. Instead of jogging, strap on some skis and get outside for some cross-country exertion. Or hit up the local YMCA. You could swim a few laps or play a game of squash with a friend.
Keeping yourself in shape not only makes you feel great and helps you stave off major illnesses like heart disease and diabetes, but moderate exercise can also help your body stop cold and flu bugs, or at least lessen the intensity and duration of such ailments. So really, your best chances to naturally boost your immune system involve the same common sense rules doctors have been touting for years: eat right, exercise, and get plenty of sleep.

staywell

 

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How to Get More Exercise

It’s common knowledge: exercise is good for the mind and body. Specifically, exercise may help to regulate your appetite[i] and weight[ii], lower your risk of cardiovascular disease and some cancers[iii], and mediate symptoms of depression[iv], anxiety[v], or insomnia[vi]. But how much exercise should you be getting?

The Centers for Disease Control and Prevention recommends that adults get at least two and a half hours of moderate physical activity or 75 minutes of vigorous physical activity each week. It may be difficult to tease apart moderate and vigorous activity. Moderate physical activity makes you move a bit more than normal activity but will not leave you panting for breathe. Examples of moderate physical activity include mowing the lawn, raking leaves, swimming, and brisk walking. On the other hand, vigorous physical activity significantly increases your heart rate and includes activities like running, jogging, dancing, and jump roping. In addition to aerobic activity, adults should also aim to work out with activities that aim to strengthen and build muscle.

Exercise OR Illness

 

Unfortunately, being aware of the recommendations doesn’t make it any easier to fit room in your schedule for an exercise routine. But luckily, there are some easy ways to squeeze exercise in your life. If you find yourself low on time, you can incorporate exercise into your daily activities to reach your weekly minutes. You may not even have to stray far from your couch or desk to boost your physical activity.

  1. Opt for the Stairs: Using the stairs is an easy way to temporarily boost your heart rate. Plus, climbing the stairs may be just as fast, if not quicker, than waiting for and taking the elevator.
  2. Park Far Away: The extra minute or two it takes to walk from the end of the parking lot to the store entrance can quickly add up to make you more physically active. Plus, parking further away will save you the time and frustration associated with finding that perfect spot.
  3. Take a Walk with your Dog (or Child!): Including loved ones into your physical activity routine will help both of you stay physically active and make your work-out more enjoyable.
  4. Maintain Realistic Goals: While a big goal may temporarily hype you up for exercise, it may be difficult to maintain. So instead, choose realistic goals. Aim to lose an extra five pounds, strive to run a full mile, or sign up for a 5K in your community.
  5. Walk the Mall: Few people can motivate themselves to walk or run outside when it is snowy, icy, or rainy. For these occasions, take a brisk walk at your local mall instead.
  6. Reward Yourself with Goals: Keep yourself motivated with rewards for diligent exercise. But instead of treating yourself to dessert or a week of rest, give yourself a prize like sneakers or athletic wear that will help you stay on track with longer-term goals.
  7. Trade in Your Chair: Swapping your rolling chair for an exercise ball will help you strengthen your core and abdominal muscles.

By incorporating exercise into your daily life, you can easily up your physical activity level. But when starting a physical activity regimen, ease your way into it and stretch thoroughly before working out to avoid aches or injury. In addition, if you have a pre-existing medical condition, first speak with your doctor to make sure you take all precautions to keep yourself safe and healthy. While it may take time to establish an exercise routine or develop physical activity habits, remember that some physical activity is better than nothing.

 

Did you enjoy this post? Feel free to share it with people that you love and care about. As always, we provide COMPLIMENTARY CONSULTATIONS to discuss your individual case and determine if we are a good fit to help you improve your heath.

[i] Martins, C., Morgan, L., & Truby, H. (2008). A review of the effects of exercise on appetite regulation: an obesity perspective. International Journal of Obesity, 32(9), 1337-1347.

[ii] Fogelholm, M., & Kukkonen‐Harjula, K. (2000). Does physical activity prevent weight gain–a systematic review. Obesity reviews, 1(2), 95-111.

[iii] Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian medical association journal, 174(6), 801-809.

[iv] Ströhle, A. (2009). Physical activity, exercise, depression and anxiety disorders. Journal of neural transmission, 116(6), 777-784.

[v] Ströhle, A. (2009). Physical activity, exercise, depression and anxiety disorders. Journal of neural transmission, 116(6), 777-784.

[vi] Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep medicine, 11(9), 934-940.

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