Breath and awareness can help us cope

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Now is the time to connect to our humanity, take a nice big breath and not be so hard on ourselves.

Fear and uncertainty are real right now, as each week brings even more uncertainty fighting COVID-19. Many of us are scared and lonely. But please don’t be so hard on yourself right now, because you already are doing something very brave and compassionate, staying home to flatten the curve. This extremely important measure is a global act of unity. By doing so, you are protecting others, especially our dedicated health workers, who are on the front lines, personifying service.

To feel anxious is natural. Right now, you don’t have to be a hero as you confront all the uncertainty of life. Like the earthquake we all just felt here in Idaho! Right now you want to put as little pressure on yourself as possible. Of course, volunteer to help those in need, get out for a long walk or start a new project. But there is one important thing that you can do to boost your spiritual immune system. Try to stop for a moment, and take a deep breath. This one new habit is one that is based in love, not fear. When you calm your mind down and pause, you connect to something bigger than yourself. Your breath and awareness become a tool to quiet the external fears and worries.

Peel an orange

In just over two weeks’ time, running to the store for one thing or another has come to seem like such a luxury. Today, if you are lucky enough to have fresh fruit in your house, peel an orange. As you peel it, think about how this piece of fruit grew on a tree, in an orchard, tended by a farmer. Think, for a moment of the sun needed for it to grow until it was ripe enough to pick. Take another few breaths to appreciate the trucks and drivers needed for this very orange to travel all the way to your supermarket. This small simple act of gratitude is meditation, connecting you to something much bigger than yourself.

Walk with purpose

Walking outdoors is good for you, and one of the healthiest things you can do for your fitness. You certainly have the time now. On your walks, think about how the arches of your feet absorb the impact of the ground for propulsion. The very act of walking, the human gait system, uses almost all of the 635 muscles in your body. Think, for a moment, of how lucky you are for your feet to be hitting solid ground, propelling you forward. Breathe out compassion for all the doctors, nurses and care givers who aren’t as lucky as you to be doing so. Breathe in love and compassion for all of those who have succumbed to the coronavirus, or who are struggling with the disease right now. As you continue to walk, envision your health and good fortune.

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Use this tool in as many ways as possible during the day. You might not realize it, but your courage comes from generations of people who survived wars, plagues and crisis, yet humanity finds a way to move forward. What is here and is coming is difficult, but now is the time to connect to our humanity, take a nice big breath and not be so hard on ourselves.


Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_ef34fdda-752e-11ea-839f-834530597363.html

Say goodbye to sore muscles with foam rolling and a tennis ball

Rolling, or myofacial release is a simple therapy to help you stretch and get rid of knots in your muscles.

Should you be foam rolling?  If you’ve never noticed or heard of them, they are 3- foot long white or colored foam rolls, typically in gyms near the stretching area. And if you also noticed tennis balls being used by trainers and regulars, you might want to give them a try. Rolling, or myofacial release is a simple therapy to help you stretch and get rid of knots in your muscles. It relieves and releases adhesions within the fascia. Akin to massage and trigger -point therapy, the manual pressure of rolling rejuvenates hard working muscles and soft tissue. If your muscles hurt after a hard day of skiing, or have overuse patterns, myofascia-release helps stretch, increase blood blow and increase range of motion to muscle.

Fascia is the connective tissue that covers all muscle. Injury, inactivity, disease or inflammation contributes to a loss of elasticity, resulting in unwanted fibrous adhesions. In other words, tight, sore muscles. Physiotherapists or massage therapists typically spend about 45 percent of their time doing massage therapy on these areas to stretch tight muscles and fascia, loosen scar tissue, and relieve muscle spasms. The good news is that in as little as two minutes, foam or tennis ball rolling can enhance joint range of motion, which is important for healthy movement, particularly if you never stretch. 

1. First you roll 

Starting your training or competition with foam rolling helps get your muscles warmed up, as it improves your range of motion. Unlike static stretching at the beginning of a workout, which research shows can diminishes performance, foam rolling doesn’t have any drawbacks. In a recent study participants improved their range of motion significantly after foam rolling compared to static and dynamic stretching.

Begin by applying sustained pressure on a roller or ball with your body weight. You can roll any muscle, but hip flexors, hamstrings, calves, quadriceps, and the upper back are typically the tightest areas. Use your own body weight in varying positions. The sustained pressure helps isolate soft tissue areas and release fascial adhesions, similar to a deep massage. What’s more is that the friction between the fascia and the foam roller warms the fascia, making it more fluid and elastic. 

2. Stretch and strengthen afterwards

After spending a few minutes rolling, it is important to actively stretch the area you just rolled. Let’s say that you just finished rolling your calf muscle, because it’s tight from skiing. Getting up from the ground and performing a standing calf stretch will further stretch the muscles you just rolled, bringing it back to it’s resting length. Doing so, you’ve just helped fixed shortened, tight muscles into lengthened proper functioning muscles. The final step in a well-rounded corrective protocol would be to do some calf exercises, like standing heel raises, to strengthen all the calf muscles. 

3. Don’t run for the shower yet 

You might also consider using a roller or tennis ball after demanding exercise. All that hard work creates muscle damage. Recent studies showed participants improved range of motion in the knee joint and hips compared to control groups.

And lastly, there is evidence that foam rolling can also help you reduce fatigue post-exercise and possibly improve long-term performance.

Click on link to see tennis ball rolling –

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The Dead Bug, aka Happy Baby, is a core move you should be doing

The Dead Bug helps train the core muscles to be strong and enhance spinal stability.

Obtaining a strong core can be surprisingly easy. Even better, there are excellent exercises that you can do lying on your back, using a simple band as a progression. One of the best exercises taught by strength and team coaches, yoga teachers, Pilates instructors and the sports medicine community is the Dead Bug, also known as Happy Baby. The base move is an isometric bracing action, as if you’re readying to take a punch to the belly, which promotes core stability and strength in your torso. Progressions or regressions are then tailored to your abilities and fitness level.

In Dead Bug, the reciprocal arm and leg patterns, like a dying bug on the ground, resemble motor skills like walking, running and swimming. (Or a happy baby lying in a crib, arms and legs akimbo)

The key muscles you work during the Dead Bug primarily focus on the core musculature, the powerhouse of the body. Picture the muscles forming its structure of floor, walls and ceiling. This includes the erector spinae, the deep low back muscle known as multifidus, hip adductors, rectus abdominus and the internal and external obliques. Exercises like this enhance spinal stability by training the deep postural muscles that protect you while you play the sports that you enjoy. Core stability, or trunk stiffness, allows you to transfer force to your limbs so that you throw, strike, kick, push, swing or run better. In other words, all motions are generated from the core and are translated to the extremities.

Our nervous system prefers to move with the most efficiency at all times. If your core is weak, most likely your brain will want to make it easy for you, and compensate. But over time, the compensation will create greater degrees of wear and tear. For example, slouching and leaning on handles on a stair climber or treadmill will make it much easier. But the wear and tear is more likely to be around your neck and shoulders. This can result in even worse posture, as a weak core encourages slumping, which tips you forward and off balance.

It’s often thought that repetitive flexion and extension exercise, like the good old sit-up, are a good way to train the core. But these muscles are rarely used in this way because they are more often used to brace while stopping motion. Researchers found that disc injuries can develop through even low-compressive forces with excessive bending and extending. An isometric exercise like the Dead Bug helps train the core muscles to brace under heavy loads, which helps stabilize the spine and in turn prevents buckling.

Dead Bug/Happy Baby

Start by lying on your back. Your spine should not be arched or flattened. Draw the abdominals in to assume the neutral position.

Reach your arms up. Lift your legs off the floor, holding a 90-degree angle at your hips and knees.

Move your arms back and forth (like a baby reaching up to play with a mobile) Duration: 30 seconds. Progression: Extend your arms and legs towards the floor, creating longer levers to increase the level of difficulty. Click on the video to see more progressions: vimeo.com/389162099.


https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_9d47b746-490b-11ea-8988-9fc27539e035.html

Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.

Five essential exercises for ski training

It’s not too late to build the strength and stamina needed to hit the slopes

 

Preparation plays an important role in athletics. And now that it’s not long before the mountain opens; it’s not too late to build the strength, endurance and power needed for the demands of skiing, and decrease the risk for injury. Here are five key training tips to start off the ski season prepared, and excited for a new season.

1. Get out the door.

When it comes to having a great day on the hill, a strong cardiovascular base will make your time on the mountain fun, rather than being out of breathe and exhausted. Head out to local trails, for both steep short climbs and longer hikes, or if pressed for time, indoor cardio equipment. Try to do cardio workouts 3-5 each week, for 20-45 minutes.

2. Knee control

Squats and lunges strengthen all the muscles that stabilize and support your knees. But to do them right, you want to train the correct hip and knee angles. If you have knee cave when your bend your knees  (i.e.; your knee falls in) for example, it typically means that the gluteal medius muscles (middle butt) are weak. Single leg squats, using a band above the knee, strengthen the glutes and hips, while stabilizing the knee. This will help you improve your coordination of the whole movement and translates to better skiing. 

3.Tempo for tough legs 

Strengthening the quads and hamstrings is paramountto carving great ski turns. Front squats make your legs stronger, as these train primarily “concentric “ strength-the strength it takes to press out of the bottom of the squat. Keep doing them, as they are great. When it comes to alpine skiing though, gravity helps you down the hill. From a strength perspective, your legs first fight gravity from being forced into the hill, and then pop up, into the next turn. Adding “ eccentric” training, like “squat jumps “and “skater’s hops “ mimic ski turns. 

Eccentric is the action of a muscle lengthening: for example, remember a time hiking down a mountain that made you sore, not the hike up the mountain. In squat jumps, land, and slow down your deceleration, (about 2-3 seconds) to train eccentric leg strength. 

 

4.Dynamic balance 

Skiing is dynamic. You tip a ski (or board) onto its edge, balance your weight over that edge, and then the ski turns. Like magic. When you are skiing well, you look relaxed, fluid, and in balance. Dynamic balance also helps you react to changing snow and light. To train balance, stand on one foot for one minute, writing the alphabet with small movements of the free foot and ankle. Progress the move to standing on a BOSU,  (a half- ball) or a square of foam. 

5.Intra-abdominal pressure; your core 

A strong core makes it easier for your whole body to move together when you are carving a nice round turn. The core muscles splint the entire trunk and torso. In PT speak, the core is known as the lumbo-pelvic-hip complex, and is actually 29 pairs of muscles. All of these muscles work together; the abs, hips, and lower back, to transmit and generate force between the lower and upper body.  Practice planks, with your forearms underneath your shoulders. Staying straight from your head to your heels, lift one leg upward, and hold for 2 seconds. Alternate lifting one leg at a time, for 35 seconds.

Click on link to view exercises athttps://vimeo.com/365178195

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_1ef45404-eb7c-11e9-8ecd-2f3e568fe60a.html

Fix your back pain; don’t forget your glutes

Through proper exercise, movement, and posture, you can help low back pain.

Kevin Mullins, a master instructor for Equinox Sports Club in Washington, D.C. understands low-level chronic back pain and found three recurring issues that personal trainers can address with their clients. Excess bodyweight, sedentary lifestyles, and improper exercise selection, are areas a trainer can help a client with, all factors having a correlation to low back pain. It is estimated that over 84 % of the population will experience an episode of LBP, from children to the elderly, at some time during life.

As well, age, stress, occupational factors, lack of flexibility or hyper-mobility, sports, postural habits, and smoking are other contributing factors.

Recovering from low back pain is a long complex road. If you are in pain, but not dealing with any diagnosed or diagnosed medical issue, you fall into the category of mechanical low back pain, or LBP.

Unlike a car, says Dr. McGill, one of the most widely respected spine researchers in the world, where you change one thing and it’s fixed, fixing a back is different. Back pain is more complicated and is much more than just fixing one part. Because, McGill notes, it comes down to cold hard science.

How the  spine functions and it’s relationship the rest of the body is the key to being free of back pain. Through proper exercise, movement, and posture, even disc bulges can be made less painful, and usually pain-free, he notes. 

Of course it’s hard to stick to a program if you are in pain. You lose the very conditioning that could help treat LBP, or even more frustrating, gain unwanted weight.That extra weight is the number one reason clients turn to a trainer, with or without low back pain. Healing starts to occur when you keep the bigger picture in mind; a good diet,adequate sleep, and a matched activity/ training program.

Tip #1 The Big Picture 

A traditional strength training can improve strength and muscle mass. Overall body strength as well as a daily walking regime are important part of a client’s program to become free of back pain.

Tip #2  Bend at the hips, rather than the spine 

There is a direct correlation between posture and pain. You can reduce episodes of back pain by reminding yourself to bend at the hips, which is a ball and socket joint, not the back. The spine does bend, but repeated spine bending, whether it’s picking up a weight in the gym, or swinging a kettlebell, could eventually lead to delaminations in the layers of the discs. Someone swinging a kettlebell, along with their back, instead of stabilizing the spine while doing so, to protect the spine, risks further trauma to an already sensitive back. When you’re performing squats, for example, sink your hips back towards your heels, like sitting onto a low park bench. Keep your eyes forward. Use your hips rather than round your back.

Tip #3  Rethink the core 

To enhance back fitness, you need a strong focus on core strength, as theses muscles play a protective role. The internal and external obliques, transverse and rectus abdominals, and the erector spinae are arranged around the spine and act as guy wires to allow the spine to control movement, bear loads  and facilitate breathing. But all too often you see good athletes and gym members entirely focused on just the rectus abdominis, commonly known as the “6 pack”. If we go back to our car analogy, focusing on only one part won’t solve back pain.

The core musculature extends to the entire body,  from the upper back down to the pelvis, not just the 6 pack.The lats, trapezius, the gluteals, hamstrings, hip flexors and inner and outer thighs all have an impact on the spine. 

Typically what happens with someone experiencing low back pain, is that that pain hasn’t allowed them to adequately train. The outcome is weaker core and gluteal muscles. This is where science comes in.

To see how important the glutes are for strength, try this exercise; Stand on one leg and balance. Then sink your hips back slightly, behind your heel, and see how much more stable standing on one leg feels. This is a great demonstration of the role the gluteals play regarding core strength.

Your progression, with an awareness on good movement patterns, including planks, back rows, squats and bridges, for example, should be aimed at strengthening more and more of your whole body, back to health.

( edited )https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_d44c4e26-d581-11e9-bddf-b7175436d170.html
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Are you doing it right? How to do standing bicep curls

If you needed to work on your balance, standing on one leg, say for 30 seconds, is a good exercise. A good cue would be to imagine your stance leg as a wood post, or that you cement your foot into the ground. Besides helping improve your balance, the muscles of the lower leg play a role in helping you stand on your leg. An exercise like this, standing on one leg, offers a practical carryover to a real-life situation where you just might need to be strong on one leg. A goal of strength training is not only to improve strength, but also to improve function and prevent injury.

The barbell or dumbbell bicep curl is an arm strengthener, common in resistance training. The action involves elbow flexion, or bringing the hands toward the face. Most people stand with their feet side-by-side, or parallel, to perform them. Front-loaded exercises, like the barbell biceps curls, shift the body’s center of gravity forward, outside of your base of support. What typically ends up happening is that most people sway their trunk backward to counter the added weight in front of them, lose their postural control and end up stressing the lumbar spine.

It’s always a good idea to limit compressive forces on the back. Research shows that having weights alongside the body, rather than held out front of the body at shoulder height, is much more spine-friendly.

If you think about daily activities, such as lifting a big UPS package, or carrying something in front of you, most people would lift or stand in a staggered stance, as it is more stable.  As training is meant to improve function, it makes sense to train in positions that mimic real life, not just a single muscle.

As we age, it becomes even more important to train not just muscle, but movement. Countering muscle disuse through resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass. Independence, mobility, psychological well-being and healthy life expectancy are all benefits.

Lifting groceries or a basket of laundry requires not only strength and mobility, but also good postural control, much like the front-loaded bicep curl. What foot position would give you a larger base of support so you don’t fall? What foot position would give you better stability and balance when doing tasks such as lifting?

Getting back to the bicep curl, the question of which stance was better—parallel or staggered—was recently addressed by two studies at the National Strength and Conditioning Association national conference. The studies showed that the staggered stance provides a bigger base of support anteriorly. Keep in mind that any front-loaded exercise, like the bicep curl, shifts the body’s center of gravity forward. Standing in a staggered stance helps maintain overall stability and balance. It turns out that all muscle activation is the same, no matter your foot position. This includes forward-and-back trunk sway, external obliques, lumbar erector spine, front shin and side shin activity. Whatever stance, staggered or parallel, that you are most comfortable with, without back sway, is good lifting technique. Add an image such as your legs as wood posts, or Krazy glue your feet into the ground, and your bicep curls will look and feel great.https://www.mtexpress.com/wood_river_journal/fitness-guru/article_a6726150-bf8f-11e9-b702-0348f49bc0a0.html

Spend a little time in nature for health; two hours a week makes the cut

Spend a little time in nature. A walk on a wooded trail, or sitting by a stream on a sunny day is good for the soul.

A walk on a wooded trail, or sitting by a stream on a sunny day is good for the soul.  Or maybe you like to collect and hold smooth stones or leaves or watch a sunset to feel alive and well. Having a connection to our natural environment improves physical, mental and spiritual well-being. Numerous studies on happiness and well-being show that time spent outside, like taking those wooded walks or simply digging up earth while gardening, can have such a positive effect on your state of mind. And the time allotted to nature doesn’t mean you have to move to a lakefront property.  A new large-scale study found that spending at least two hours a week in nature is a key dose for good health and well-being.

As humans, we are entwined with nature. Do you ever wonder why outdoor cafe patios are packed in cities and towns come springtime? Or why doctors choose realistic nature landscapes or murals in their examining rooms? Our connection to nature is deeply rooted in evolution, and as humans, we adapt so much better to natural settings than to man-made ones.  Natural light, not time in front of a screen, is therapeutic. Our stress, blood pressure and immune system are all affected positively just by being outdoors.

Research shows that we need to connect to nature to promote happiness, as there is a spiritual enhancement that is linked to the human-nature experience. People living in leafier areas, close to green space, have lower levels of stress, regardless of age, race or the socioeconomic status of their neighborhood.  Children encouraged to spend more time outside are also less prone to problems like anxiety, depression, obesity and asthma. The same benefits apply to teenagers, as well as improving their coping skills.

This very week in July, for many years, I attended a yoga retreat tucked away on 100 acres in Wyoming. Participants have the choice of staying in a big lodge, cabins, yurts or tepees. All the attendees living in urban settings told me that all year long, they looked forward to staying in the yurts or tepees. For them, being out of the city and being able to have an immersed nature experience was heaven. (I’ll be honest; I stayed in the lodge; my boyfriend and I camp most weekends.)

You can improvise a wilderness retreat, as being outdoors for a couple of hours a week can improve our well-being. The author of the study, Dr. Mat White, of the University of Exeter Medical School, said, “It’s well known that getting outdoors in nature can be good for people’s health and well-being, but until now we’ve not been able to say how much is enough. The majority of nature visits in this research took place within just 2 miles of home, so even visiting local urban green spaces seems to be a good thing. Two hours a week is hopefully a realistic target for many people.”  Think of writer Mary Davis the next time you step outside: “A walk in nature walks the soul back home.”


Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_e930bc12-a99b-11e9-aa57-777390b636bd.html

Stretch to stay on top of your summer game

We all want to enjoy summer to the max, and that means more time outside, doing the activities and sports that warm sunshine offers. But each sport has specific demands on your body. A stretch routine after a ride, golf game or hike can make a difference in staying up to the task, especially as you age. Flexibility can decrease as much as 50 percent in some joint areas. The good news is that this loss of motion can be minimized with a regular stretching and range-of-motion routine.

For decades, coaches have thought that pre-exercise stretching was important for their athletes, and would prevent injury or muscle soreness. However, copious research on the topic of flexibility challenges that old belief. It is thought that due to an alteration in joint connective-tissue compliance, stretching before workouts may lead to greater joint instability.

What the research shows is that stretching will help you achieve positive long-term performance outcomes when done at times other than before performance. A warmup that increases blood flow, like arm circles, or leg swings, to get a mild sweat beforehand, is a better injury prevention component.

Your post-game stretches have to be specific to target the muscles that have been stressed or overused or have a reduced range of motion. Here are some tips to ensure that you end a great day outside energized, happy and loose.

Cycling: Stretch after you get off the bike

The quads and hips are big players in cycling, used powerfully and repetitively, and stretching afterward helps combat tightness. Cycling is different from other sports in that force is primarily produced as the muscles are shortening. In cycling, the pedal stroke doesn’t use the full range of motion of the hip, knee or ankle. Running, on the other hand, bends your knees as you raise your thigh, but straightens and extends your leg to push off the ground.

Cyclists also spend a lot of time bent over in the riding position, which puts the hip flexors in a shortened position. Short, tight hip flexors add to achy hips and backs. Tight hip flexors, particularly the deep-seated psoas, can pull forward and down on the lumbar spine. When that happens, you lose an important lower back curve. No wonder your back can hurt after a long ride. Aim for post-ride hip, low-back and chest stretches. You can view those at vimeo.com/343122017.

Golfing: Get loose

Flexibility is imperative to improving your golf swing. Without flexibility, you won’t have the range of motion to unlock any of the power you already have, or are working on. Picture a golfer, at the final moment of follow-through from a fairway shot. That person is, for the most part, opened and stretched in a fluid spiral line of energy. That takes optimal range of motion in joints or groups of joints.

In just one round of golf, you end up swinging a golf club up to 300 times, including practice swings, and at speeds upward of 90 mph. That’s a lot of stress on your muscles, tendons and joints! A pre-game 5- to 10-minute warmup provides essential preparation for your game. Walking around a practice tee, leg swings or arm circles are ways to loosen up for your game. A good warm-up increases blood flow to working tissue as well as velocity of nerve impulses to muscles. It should be relatively easy, inducing a mild sweat. Stretching is recommended after your game. Click on this link for a golf-specific flexibility routine: vimeo.com/343122336.


Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_6eacb7c8-9377-11e9-9a99-5301d856d0cc.html

Good posture is relaxed, not forced

Image

Wouldn’t it be nice if our posture was always perfect, vertical and symmetrically balanced? Yet as in life, it’s never that way. When it comes to our posture, many of us tilt, shift, slump, and bend, and it can feel like an uphill battle against the gravitational field of the earth. Yet if your goal is to improve your posture and have a healthy spine, we want to continually practice healthy movement habits. We all have some imbalances, and old habits. Tensing your shoulders, holding your breath, or a forward head are counterproductive not only in weight training, but in any sport.  Tomas Myer in his book Anatomy Trains, writes that everyone has a story, and good stories always involve some imbalance.

Good posture is relaxed, not forced.

Good posture is an easy upright alignment, where the body weights of your head, chest, and pelvis are poised one atop the other, like a stack of colorful wooden building blocks. The spine’s “ home-base” is it’s natural neutral position, where it is in the least stressed position.


The ease of good posture allows for its’ three natural curves; the neck, or cervical spine, the mid-back, or thoracic spine, and the low back, or lumbar spine. Standing or sitting up straight allows for the presence of each of these three natural curves. Beyond looking symmetrical though, there are copious muscles and connective tissue webbing working to support the spine. It isn’t a freestanding pillar, writes Dr. Stuart McGill, Professor Emeritus at the University of Waterloo and author ofBackMechanic.  Instead, he says, think of it more like a radio tower, a tall metallic structure stabilized by guy-wires that are connected to the ground.  The guy-wires act in the same way that the network of muscles and ligaments that surround our spinal columns do, providing strength and support.

Reminding yourself to pull your shoulders back is only part of the posture picture. Alignment is dynamic, neurologically adaptive, and certainly has an emotional component. Finding out where your muscle tension lives, your neck, for example, is helpful to find that particular pattern that causes the trouble in the first place. It’s known by the “ everything-connects-to-everything-else principle. “ It helps to understand which muscles are shortened or tight, or which emotions might be contributing to that feeling, and how that affects the whole body. 

Using imagery to improve spinal alignment

Using imagery can help you experience an incredible release of muscle tension. The Franklin Method uses imagery metaphorically, and is helpful if you are unfamiliar with anatomy. Here are some images from Eric Franklin’s book Dynamic AlignmentThrough Imagery, to try to help improve your spinal alignment. You just might discover a very fixable imbalance.

Lighting designer aligns the spine (lying, sitting, or standing):

1.Visualize the spine as a chain of spotlights. Turn on all the lights and observe their focal directions. If they shine in many confused directions, adjust them so that they all focus in the sagittal plane. Now adjust them so that they shine with equal brightness.

Head on geyser

2. Imagine your central axis to be a waterspout or geyser. Your head floats effortlessly on top of this column. Visualize your shoulders and your body as the water falls back down to the ground. Allow your head to bob on the top of the column of water. As the geyser become stronger, your head is buoyed upward. Let the power of the water increase the height of your head.


https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_aa648d9e-5188-11e9-9360-1381d385e740.html

Take a nap—it doesn’t mean you’re wimping out

Take a nap-it doesn’t mean you’re wimping out

Being busy is overrated. Society expects that we need to be busy, and always on the go. Well, some days you just need a nap, and it doesn’t mean that you are lazy or have a lack of ambition. It’s a very important aspect of many cultures, yet in the U.S., it’s a badge of honor. As a result, we are becoming more and more sleep deprived.

A short nap of 20-30 minutes can help improve your energy, alertness and performance. A study on NASA military pilots and astronauts found that a 40-minute nap improved performance by 34 percent and alertness 100 percent. Think of a nap as a mini-vacation, not a guilty pleasure only for young children and the elderly. Elite athletes can benefit from them, as new studies show that naps contribute to better performance results.

There have been a substantial number of studies on the benefits of short naps outside the sports sphere, and in an athlete’s daily life, they can help recovery when he or she is faced with multiple training sessions in one day.

An athlete in an individual sport is more affected by poor sleep than are athletes in team sports, and studies have looked at how circadian rhythms affect performance. This new study recently published in Medicine & Science in Sports & Exercise examined the effects of a post-lunch short nap, after a full night sleep, on the athlete’s alertness and fatigue, involving 13 male karate athletes. In experimental sessions, athletes were randomly assigned to experience both nap and no-nap conditions. The Karate-Specific Test, one of the protocols used, was composed of two attacks toward a body opponent bag. Every punch and kick had to be made with the maximum power possible. Reaction times, mental rotation tests and tests involving online visual stimulus, as well as jump squats, were measured.

Karate encompasses strength, power, speed and cognitive skills needed to offend and defend against opponents. These athletes need lightning-fast decision-making and fast-reaction skills, and lack of sleep can be a major problem if they are in a competition, where they have to compete in several matches on the same day.

The 30-minute nap came out as a winner in counteracting a bad night’s sleep, resulting in significant improvements in alertness, fatigue and better overall performances. There was also noticeable improvement in response time, which can give an elite athlete an edge in high-level sports. An added benefit is that for a professional athlete, a nap has no chance of violating doping regulations.

Get the most benefit of a nap by doing it right. Twenty minutes is ideal to enhance motor skills and attention, and the best time to do so is between 1 and 3 p.m. Ninety minutes of napping offers rapid-eye-movement (REM) sleep, which helps make new connections in the brain and helps solve creative problems. If you take a nap too late in the day, it could affect your sleep. Also, if you are prone to sleep inertia, which is a feeling of grogginess and disorientation that can come with waking up from a deep sleep, it’s best to wait a few minutes to a half hour before doing something, well, like a karate match.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_501c5e32-3b9b-11e9-bdf4-e34818028c07.html