by hope | Feb 24, 2022 | Lifestyle
Whenever you are exercising, it’s always hugely important to make sure that you are keeping yourself as safe as possible. This is much easier said than done, but as long as you are sensible and approach it in the right way, you should find that you can essentially keep yourself pretty safe. In this post, we will discuss some of the things you can do to keep yourself from being injured when you work out. If you can do that, it will put you in a much better position concerning your health.
Image Credit – CCO License
5 Ways to Keep Injuries At Bay:
Carry Out Strength Training
One of the main types of workouts that you might want to do to help keep yourself safe from injuries is strength training. As long as you are doing regular strength training, you are considerably less likely to cause yourself any injuries while exercising, so you should include this as a vital part of your whole workout regime. It doesn’t have to be strenuous – just a little something to ensure that you keep your strength up as required.
Wear Appropriate Clothing
Likewise, what you wear makes a massive difference to how likely you are to remain safe and free of injury while exercising. This is why there is such a thing as fitness clothing, and you should make sure that you have all the necessary items that you might need in your wardrobe to keep yourself safe in this regard. That includes appropriate footwear such as trainers, sports bras for support, and not wearing anything too loose that might get caught in a machine at the gym.
Take It Slow & Easy
Whatever kind of workout you do, you should make sure to take it as slow and straightforward as you possibly can. Doing this is vital if you want to make sure you don’t get injured – very often, it is quick and sudden, jerky movements that cause you an injury, so if you can avoid doing that, you will be able to keep yourself safe most of the time. Build up gradually, rather than trying to do too much, and you will be in a much safer position there too. Slow and easy is always the best way to go.
Image Credit – CCO License
Warm-Up & Cool Down
At the start of every session, you should make sure to warm up in some way or another. Generally, that might mean stretching and perhaps doing some light exercise. Doing this means that your body is limber and less likely to become injured during the workout proper. In the end, likewise, be sure to cool down, stretching again rather than simply stopping moving suddenly. If you do this, you’ll find that your body is much better and less likely to suffer during workouts of all kinds, so this is important to make sure you are doing.
by hope | Jan 24, 2020 | Core Functional Fitness, Fitness Friday
This video was created because of my yoga former teacher training students,
may you never stop learning.
The Down Dog and Puppy Dog Blog: What You Are Missing
I never really gave much thought to Down Dog. I mean, it was a pose that I could do for the most part. Sure my shoulders were weak, and I felt a bit shaky. Overall, my Dog was down.
Well, at least I thought. I believe there is a part of your brain that stops thinking, opening itself up to learning when we think we got it. That was me in Down Dog.
As my shoulders got stronger to hold the weight of my body, I began to build patterns to get the pose done. Patterns that left me avoiding critical areas that I could most certainly be liberating via The Dog.
A few years after entering into the world of teaching yoga, I soon discovered I was missing some significant aspects of training in the asana department. I mean, I knew the basics. This pose looks like this, so let’s shove your body into that pose. Amen. (insert sarcasm)
An entirely new world opened up to me when I stepped out of the yoga world to learn more about the body. Like really learn about how the body moves, why things happen, why body parts hurt and how to unwind the body with cues and directions beyond “if it hurts don’t do it” and “honor your body.” Which are both beautiful and sound cues, but I wanted to understand? I wanted my students to understand so that they and I could take back ownership over our bodies and start to truly mend injuries and issues that don’t ever seem to go away.
I took training from The Gray’s Institute. From Katy Bowman, Leslee Bender, Anatomy Trains, and got my hands on all I could find from the teachings of Dr. Stewart McGill, to name a few.
I first started to apply these concepts to my practice and saw a remarkable difference — less pain in my shoulders and lower back. The longstanding stability issues in my pelvis began to improve, and for the first time, I truly understood where the core was and how to access it.
There was a time I would walk around the room while teaching and see a student’s shoulders what I now know as “internally rotated.” I’d attempt to grab onto his (or her) upper arms and roll them out. And when they didn’t even move a millimeter, I’d walk away pretending like that was how it was supposed to be. If you are a teacher you can relate. I wanted to help; I saw the issue but didn’t know exactly how to adjust the pose or how to “fix” it. Like why didn’t that work? Why didn’t they move? What was I missing?
A lot of this video is to explain that. One’s shoulders are acting immobile and how to begin to correct this.
The day I was introduced to Puppy Dog in a new way, my entire teachings revolving around Down Dog and shoulder issues changed.
All-day long we sit, we are internally rotated at the shoulder, collapsed in the chest, and limited in mobility between the shoulder and the rib cage. So no wonder when we come to yoga and pop up into Down Dog with little notice and warm-up, we are in my mind (we could be) doing more harm than good.
CLICK HERE TO VIEW VIDEO
It is my observation that Down Dog and Puppy Dog’s focus is NOT the hamstrings as they often take over the pose. Using cues to press their heels down (which is fine and dandy) and walk their Dog as the first cue in the pose. The focus, first and foremost, is the spine and shoulders, hamstrings, and calves.
Downward Dog is us upside down. And we should approach it in such away.
If your hips are tight before a hippie pose, we work them. The same should be valid for the shoulders.
Meet Puppy Dog Pose. Puppy Dog is not a fancy pose and most often looked at as a modification or lesser variation. But do not be fooled, my friend. Puppy Dog will expose everything Down Dog lets you avoid.
Puppy Dog assertively guides your shoulders and arms into their proper position- external rotation. It’s that fantastic stretch across the upper back and gives you back that full range of motion a little bit by little bit that Down Dog has been allowing you to skip over for all these years.
Puppy Dog gives you that broadening, lift, and support we struggle to find in Down Dog. And when our Down Dog’s spine looks like a macaroni noodle releasing the hamstrings and bending the knees is the action step we want to cue. See, when the arms are at full extension, and the legs everything is pulled to its max and the spine gets caught in the middle. You end up with a rounded back, tucked pelvis and shoulder issues waiting to arise. Oh snap! I didn’t even mention proper leg rotation. GAME CHANGER!
As you will find out in this video, by releasing some of the tension and adequately positioning the shoulders, you get an entirely different experience. One that in my mind is wayyyyyy better than the stuff I was experiencing earlier.
Stiffness, not your issue? Watch the video and find out how to build stability by doing Down Facing Dog and Puppy Dog the right way.
But honestly, whether you watch this video or not. The Benefits of Down Dog and Puppy Dog are out of this world amazing!
Benefits of Down Dog and Puppy Dog:
- Calms the brain and helps relieve stress and mild depression
- Energizes the body
- Stretches the shoulders, hamstrings, calves, arches, and hands
- Strengthens the arms and legs
- Helps reduce the symptoms of menopause
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
- Tones the arms and legs
- Opens the chest
- Tones the arms
- Tones the core
- Releases the spine and back
- Builds strength in hands, wrists, shoulders
Check out Hope’s other blog: 5 Things You Should be Doing to Help Back Pain
Join Hope’s Online Community: Mindful Movement & Yoga Studio
Subscribe to Hope’s YouTube Channel at https://www.youtube.com/hopezvara
