Category Archives for "yoga"

5 Morning Stretches to Wake Your Body Up

Ever feel sore from a workout that you did the previous day or from sleeping in an odd position all night? Try out these quick and simple stretches in bed when you wake up in the morning!

1) Full Body Stretch: 

Lie on your back with your legs together. Extend both of your arms overhead. Lengthen your spine by stretching your arms as far overhead and your legs stretched as far downwards as you can. Hold for 30 seconds or more.

2) Spinal Twist: 

Lie on your back with your right leg extended straight down. Bend the left leg at the knee and cross your knee to the other side of your body. Open your left arm to the side and turn your head to the left side. Hold for 30 seconds or more, then repeat on the other side.

3) Hamstring Stretch:

Lie on your back with one leg extended straight down. Hold the back of your thigh or your knee and bring the other leg extended upwards towards your chest. Bring the leg close to your chest until you feel a comfortable stretch through your hamstrings. Hold for 30 seconds or more, then repeat on the other side.

4) Child’s Pose:

Begin with your knees and feet together. Then sit back on your heels and extend both arms overhead placing your palms onto your bed. Take a deep breath in and press your belly against your thighs. Hold for 30 seconds or more. Variation: Walk your fingers over to the top right corner of your bed as far as you can reach to stretch the left side of your body. Then repeat on the other side.

5) Bedside Hip Lift: 

Begin by the side of your bed with both feet planted on the floor and your palms placed shoulder-width apart near the middle of the bed behind your body. Press your heels into the floor and your hands into the bed to lift your hips upwards towards the ceiling to form a straight line between the top of your head and to your knees. Hold for a couple of seconds, then slowly bring your hips back down to the starting position. Repeat 5 or 6 times.

Images retrieved from:
http://www.yogabasics.com/asana/child/
https://www.thoughtco.com/funny-good-morning-quotes-2831856
http://rajora.in/fitness/exercise-sequence/static-streching/
http://www.satyaliveyoga.com.au/2015/02/26/sleepasana/
http://sunina.com/2014/03/
https://www.cosmopolitan.com/health-fitness/advice/

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

How to Improve Flexibility with a Yoga Block

Flexibility is the ability to move a joint through its complete range of motion and is important in carrying out daily activities and in athletic performance. Maintaining flexibility of all joints produce efficient movement and reduces risk of injury. It can be improved in all age groups by regularly engaging in exercises targeting different joints. Joint capsule stiffness, muscle viscosity, ligament and tendon compliance all affect flexibility. Therefore, adequate warm-up and proper stretching is essential in optimizing joint range of motion. Chronic conditions such as lower back pain may arise if an individual has poor lower back and hip flexibility, in conjunction with weak abdominal muscles.

Flexibility exercises are most effective through warm-up exercises or passively through moist heat packs or hot baths to increase the muscle temperature. An effective warm-up is typically 5 to 10 minutes long, but may be longer for older adults or individuals with health conditions. Watch the video below, led by InSync Physio’s Claire McDonald, on how to do a comprehensive warm-up targeting all of the major muscles:

Evidence-Based Recommendations:

Frequency: more than 2-3 days per week with daily being the most effective
Intensity: stretch to the point of feeling tightness or slight discomfort
Time: hold a static stretch for approximately 10-30 seconds, hold for 30-60 seconds for older individuals
Type: static (active or passive), dynamic, ballistic, or proprioceptive neuromuscular facilitation
Volume: a total of 60 seconds of stretching time for each flexibility exercise is recommended
Pattern: repetition of each exercise 2-4 times

Stretching for Beginners: 

Yoga blocks can be very helpful for individuals building their flexibility by reinforcing balance and proper alignment. Use a yoga block for the following positions:

1) Forward Folds for Tight Hamstrings

Place a yoga block flat on the ground and sit directly on top with legs extended forward and feet flexed.

2) Hip Openers for Tight Hips

Sit on the ground and bring your feet together, then place a yoga block under each knee for support. Remember to sit up straight.

3) Standing Thigh Holds for Posture: 

Standing tall, place a yoga block between the thighs to tilt the pelvis downwards and realign the spine.
InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.