Flexibility relates to the ability of the muscles to allow the joints to move freely. Flexibility is often used as synonyms to Joint motion. To achieve optimium flexibility required for the functional movement on everyday basis we require to aim the following.
Stretch the tight muscles and/or strengthen the weak muscles
Improve joints mobility to gain normal range of motion at every joint.
Purpose of Improving Flexibility
Improved flexibility may enhance performance in aerobic training and muscular conditioning as well as in sport.
Flexibility training used in yoga postures helps in active relaxation that can improve both mental and physical recovery.
Reduces stress in the exercising muscles and releases tension developed during the workout.
Assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements.
Reduces the risk of injury during exercise and daily activities because muscles are more pliable.
Improves performance of everyday activities as well as performance in exercise and sport.
Techniques for Improving Flexibility
Joint mobilisation techniques: By improving your range of motion, your body requires less energy to make the same movements and you also will have more flexible joints thus lessening the likelihood of injuries sustained during workouts, or any other time.
Stretching techniques: Recent research has shown that static stretching can reduce muscle soreness after exercise. These slow, gradual movements involve a controlled elongation of the muscle through it’s full range of motion, and is then held for 15-30 seconds in the farthest position that can be held without pain. By stretching in this way, you can improve muscular balance and your resting posture.
Fascial release techniques: Applying compression to the affected site induces a bio-electric and bio-chemical response that changes the connective myo-fascia from a semi-solid state into a more viscous or fluid state, freeing it to glide smoothly against adjoining tissues. Often, once the fascia is released the underlying muscles will relax.
All types of flexibility training will be more effective after a thorough warm-up, when the body temperature is elevated. Choose activities that serve two functions: relaxation and flexibility. This does not mean that the entire time has to be spent stretching.
Methods of Improving Flexibility
Methods of Improving Flexibility
Yoga
Pilates
Tai Chi
Hydro-therapy
Manipulative Therapy
One of the most notable benefits of theses methods is that it promotes muscular relaxation and because of this, can lessen lower back pain. Since those muscles are commonly contracted throughout the day, whether sitting or doing activities, they can become stressed and cause pain. Becoming more flexible in the hamstrings, hip flexors, quadriceps and other muscles can help reduce that stress on the lower back and reduce the tightening that causes pain.
Yoga and pilates also increases the blood supply to muscle tissues, and your entire body delivering essential nutrients through your blood stream. It also increases joint synovial fluid, the lubricating fluid that promotes the transportation of nutrients to your joints. This allows for a greater range of motion, less joint pain and a reduced risk of joint degeneration.
Better Overall Health and Vitality can be achieved through above methods. You will notice less pain, improved movement, reduced muscle soreness, and improved physical performance. The feeling of well-being, and vitality you will notice as a result of a regular flexibility routine can provide many important health benefits.
“Stretching is not just a part of a workout, it can be a workout by itself.”
It would be best to have a solid foundation in yoga for certain poses and prevent injuries from faulty yoga practices; this is also true of homes and education.
I will share some significant reasons you need to build a solid foundation in yoga and some tips on doing this.
1. Feet Foundation
Yoga is a barefoot practice; you use all your feet muscles almost in all yoga poses. That’s why the first thing you need to do is start with your feet. Your stance and foot placement are the most critical part of building your concrete foundation in yoga.
The foot and ankle have very complex and often opposing functional responsibilities. They must flexible to adapt to uneven surfaces. Transfer high forces, and allow movement of the body in multiple directions.
During weight-bearing activities, the foot must quickly transform into a rigid lever that allows muscular contractions to propel the body forward, upward, sideways or any combination of these motions.
Your feet will sense and report if you are about to fall, or if your body is having issues with the yoga pose, or if you need to modify the position.
The foot also has a vital role in balance, sensing body location, and maintaining an upright posture; they directly connect to your core.
Realigning your foot and ankle is the first step in avoiding injury and building a foundation for your core.
Recommended Abbysan Classes – Hatha Yoga 1 and 3
2. Leg Foundation
Establishing a solid leg foundation can help prevent you from passing out and to recognize your endurance level.
You need to develop strength in your legs without locking your knees because locking your knee can cause you to pass out in yoga classes. Preferably, find your stability in your legs and observe when your body may be feeling fatigued. Fatigue can lead to passing out and various issues.
Recommended Abbysan Classes – Hatha Yoga 1 and 3, Hip Flow.
3. Core Foundation
Whole-body awareness is the ultimate goal of building a foundation for Yoga practice.
The feet explicate your balance, your legs reveal fatigue, and your core foundation can determine if your mind and body are connected. When you can sense the disconnect, you can re-connect. This is the most considerable benefit for many people in yoga and trying to build a foundation.
Recommended Abbysan Classes – All Yoga Classes, and especially Back Stretch Vinyasa, Yoga Core, and Core Flow.
As you move through your yoga journey and practice, you will discover other reasons to make the solid foundation you need for your Asanas (Yoga Poses in Sanskrit) and daily routine.
When you have issues formulating your concrete foundation, consider a consultation with one of our yoga & wellness coaches. They can help you recognize and develop the foundation and work to make it stronger.
Join the presale list and get up to 200$ OFF on the YOGIC SCIENCE EXPERT CERTIFICATION COURSE by Dr Abhishek Agrawal opening on 9th August, 2021.
I am Dr. Abhishek, a naturopath with over 15 years of practicing and teaching Yoga, Pilates and mindful exercises. I have this incredible talent to help you break free from pains and limitations, improve your posture and body awareness so you can live mindful life.
I believe that our body is a complex machine and we need to deal with it in the Holistic Way.
In this article, I will try to highlight a few practical ways to manage chronic pains. And If you are suffering from chronic pains and physical limitations, you are definitely going to read this.
The Pain affects everyone in one way or another. The acute pain tends to resolve in a short time but has a sharp, aching sensation associated with it. On the other hand, the chronic pain is usually a dull and throbbing ache that could last for more than six months.
All pain starts as acute pain, in the form of injury, bad posture, or repeated movements and if not treated during the early onset, it can become chronic. Chronic pain affects a person’s everyday life without them realising it.
And most people, who suffer from chronic pain, have a reduced ability to function normally and the optimal efficiency of their work and duties are significantly reduced.
Chronic pain is also linked to depression, anxiety, and sleeping disorders, and may even reduce that person’s ability to stay normal. And, some chronic pains like arthritis, could inhibit mobility and flexibility. This results in a loss of contact with friends or families because you only wants to stay home and be left alone.
You may also have difficulty walking or carrying things which make you feel like a burden because you need to rely on other people. Plus you are unable to perform activities that you took for granted, such as running, dancing, or maintaining personal hygiene. And, in long term some conditions could even cause constipation or incontinence.
Therefore, it is crucial to properly manage your pain to be able to restore the quality of your life and your loved ones who are suffering from chronic pain, and not be restrained by the pain that can cause disability.
Often the feeling and sensation of pain is the sign that there is an ongoing inflammation and may be due to arthritis, sprains, headaches, lower back issues, and so on.
Proper treatment and plans are necessary to combat the chronic pains. I mean, How long can someone rely on Painkillers? Plus, the painkillers are not the only way to tackle pain, and the good ones are costly.
I am sure you have herd this before, but its so true that, by making changes in your lifestyle, you can be free from the pain in the long term. The three major changes required to be successful in dealing with these inflammatory pains are;
Changing your diets,
Restoring natural body heat, and
Proper exercise.
Changing diet, sounds simple but it’s more complicated than that. It requires a proper evaluation of your current intake of nutrient rich food.
Most researches have proved that antioxidants are known to reduce inflammation. Antioxidants can be found in deep-coloured fruits and vegetables such as blueberries, prunes, pomegranates, blackberries, strawberries, raspberries, kale, spinach, Brussels sprouts, red beans, and kidney beans.
Besides that, other good sources of antioxidants are spices and herbs such as cinnamon, oregano, turmeric, parsley, basil, and curry powder. By incorporating foods rich in antioxidants into your diet, you can reduce pain without relying on painkillers.
A diet compromising of salmon, olive oil, and flaxseed oil is rich in Omega-3 fatty acids, which are good for cholesterol levels and reducing inflammation.
Drinking hot liquids such as hot herbal teas with peppermint or wintergreen, and hot ginger tea with honey can help expel excess wind from the stomach and restore heat to the body.
Exercising is also good for the body and improves limb function. Muscles work as shock absorbers. By doing yoga, pilates on mat or reformer and strengthening exercises, they help the body to combat pain. However, a customised exercises regimen must be done regularly to get positive results.
It is essential to be able to accept pain as a part of your life that needs to be addressed before combating it. It is not impossible to get rid of the pain. With determination, making slight changes in your lifestyle, incorporating the right mindset, and genuine support from us, you will be able to overcome anything, including pain.
Until we meet, try to take charge of your pain today with these 10 simple steps:
Keep yourself hydratedas dehydration can aggravate the symptoms of chronic conditions such as headaches and back pain. Drink loads of water! By drinking eight glasses of water a day, you are taking a simple step to keep your body hydrated, and it will thank you for that. Chronic pain tends to get worse when the body does not have enough water. It is best to avoid coffee, soda, or tea as they have diuretic effects that can cause dehydration.
Load your body with nutritious foods that can help combat pain and reduce fatigue. Consume lots of leafy greens, foods with Omega3 fatty acids, asparagus, low-sugar fruits such as cherries, pineapples, plums, cranberries, and soy products. They can help alleviate pain and alkalinize your body to make it less acidic. These foods help to increase chronic pain resistance and are also fatigue busters.
Avoid processed foods and foods containing chemicals that can increase inflammation such as dairy, chocolate, eggs, citrus fruits, high fat red meat, coffee, tea, sodas, red wine.
Incorporate turmeric when you are cooking and take a Curcumin supplement. Originating from India, this brightly coloured spice is used for cooking delicious foods, while having anti-inflammatory properties. Turmeric contains Curcumin and has been used for centuries to treat many health ailments such as chronic pain. It is a natural pain reliever without harming the liver or the kidneys.
Keep a positive outlook.Thinking positively will help you to overcome blocks and lessen the pain you are feeling.
Try to incorporate a form of exercise into your daily life. Exercise is beneficial by strengthening the body and increasing blood flow. Start with simple exercises or learn yoga to increase strength and flexibility. Yoga can calm the mind and reduce the stress caused by pain. You can also try pilates on mat or reformer it has low impact on your joints and will help you strengthen your core.
Distract yourself with activities that are not stressful such as listening to music, watching movies, and so on. It is vital to engage in activities that make you feel good. Humans are not able to work all the time. It is crucial to have a hobby that you enjoy and allow yourself time to engage in the hobby to distract yourself from the stress. By doing something that makes you feel good, you are indirectly releasing endorphins, which can reduce pain.
Maintain a proper posture.Being in a C-slump, which is a bend back with the head in front of the spine, can impair nerve and blood flow. It is best to keep a straight back with your head resting on top of your spine. Remember, you are not a question mark. This can help prevent strain on your back and neck muscles. It is important to have a good posture not just to give a good impression to other people, but also for your health. Book a free consultation with Dr Abhishek to screen your posture and analyse functional movement patterns.
Discuss your pain with a specialist.You may be able to find solutions to problems that cause your stress and helpful coping skills. Keep a diary that can help you keep track of your pain and record down medications that can help you and any adverse effects you experience while taking them. This can help you to be in more control of your pain. Book a free consultation with Dr Abhishek to make lifestyle changes by drawing a clear path through journaling for pain.
Take rest whenever you feel pain. Pain could be an indication of the body telling you to stop overworking yourself. Sleeping is one of the ways for the body to rest and regenerate itself. By depriving the body of it, it will have low resistance towards pain.
The pain could occur with no apparent reason which puzzles prescribers and patients. It is important to bear in mind that chronic pain cannot be treated in one quick solution but needs an extensive personalised plan to manage.
So be patient!
Thank you for reading.
If you are suffering from pain please click here to book a free consultation and assessment session.
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Companion to healing and improving quality of life.
A walk might seem like child’s play compared to running a marathon or competing in CrossFit, but a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.
Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.
Enjoy the many benefits of a daily walk:
You’ll feel better. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
Walking is good for your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
Your risk of chronic disease is lower if you walk each day. Studies have found that your risk of developing diabetes or suffering a stroke are reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably.
Walking is good for your brain. Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia.
Your creativity will increase. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
You’ll live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Walking is free, low-impact, and simple to do.
There’s no new skill to learn and no equipment to purchase. Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.
Are you tired of your shoulder and neck pain? Or the symptoms of office syndrome?
If you are reading this, I assume you have tried every possible treatment like massage, physio, painkillers and acupuncture and all forms of physical exercises that claim to give you the relief from your pains and haven’t got any results or still hoping that continuing to a so-called general method will help you fix it and get rid of that pain?
What is Office Syndrome?
Do you have an office job? Do you spend at least 8 hours each day sitting on a chair in front of a computer? Then chances are you suffer from the office syndrome.
People suffering of the office syndrome have back, neck or shoulder pain, headaches, aching arms, numbness of the hands or feet, eye strain, dry eyes or glare and other complications.
How did you get Office Syndrome?
With the evolution of technology, most jobs nowadays involve 8 hours of sitting on a chair, in front of a computer. Sure, this is much easier and comfortable than doing physical labor, but it also causes a series of problems.
Sitting on a chair and staring at a monitor for so many hours every day can cause chronic pain, intervertebral disc disease and abnormalities in the spine.
This problem should be taken very seriously, If you do not plan to change career, you will probably do the same office job for the next 30 years or so. And even if you are feeling ok right now, you will definitely feel worse over the next years.
There are plenty of treatments out there that claim to be helpful, and I am sure you have tried some or all of them, by now you already know that, they will only give you temporary relief.
Why experts haven’t told you the most effective solution to your office syndrome?
There are many methods out there that only provide temporary pain relief or that do not work at all, and it seems that experts are hiding the most effective solution for the office syndrome. Some of the ineffective solutions include acupuncture, electrical treatment and general Yoga classes.
What if I told you that you are not given the complete treatments. To every professional you go, they are experts of one method, and you might be an absolutely new case, but they still impose same treatments on every patient that has worked for others without a thorough examination, assessments, posture analysis or habits checked and why in the first place you got that pain? They might notice that you have some posture issues but they still are only limited to reducing your pain, which eventually will come back or move to other weak parts of the body.
Why acupuncture is only a temporary solution to your office syndrome?
Pricking a needle on so-called “acupoints”, may relieve pain by releasing endorphins, the body’s natural pain-killing chemicals, and by affecting the part of the brain that governs serotonin, a brain chemical involved with mood. If the acupuncture works on your body, you will start noticing that you are less stressed, you are sleeping better, having more energy, and your digestion is better. But all that can also be the result of simply doing proper exercises in their correct form.
Some people claim that acupuncture might be a solution, but that’s not really the best option. Acupuncture should be done by a specialist with lots of experience, otherwise just putting needles in random places of the body is useless.
Some people felt better with acupuncture, others haven’t felt anything, while others felt even worse. And even if the pain goes away for a short period of time during the session, it quickly returns. Not to mention that acupuncture requires a lot of time to get results, and not all people have the time, the money and the willpower to get stung with needles 2 to 3 times each week, over the course of a few months.
How Electric treatments in physiotherapy can not give you long term relief from your chronic pain?
The various electric treatments offered by Physiotherapists are not effective in getting rid of the chronic pains. The TENS therapy (transcutaneous electrical nerve stimulation) provides short-term pain relief and involves placing electrodes on the skin and delivering low-voltage electrical current. This alters the normal perception of pain, and it can work for some types of pain. Similarly, the ultrasound and short wave diathermy provide deep healing which promotes healing of the soft tissues such as muscles, tendons, and ligaments in the body.
But when it comes to chronic low back pain, arthritis, or symptoms related to office syn-drome, it is not effective and is not recommended by the American Academy of Neurology.
Why general Yoga classes are not going to fix your posture?
You believe it or not but the fact is 90% of Office syndrome is related to habitual postural misalignment. There are various solutions out there, and yoga seems to be one of them. Sure, it has multiple benefits for the mind, body, and soul, but regular yoga classes may not be the best choice. People with no experience and with back stiffness, pain and lack of mobility, go to these classes and try to replicate the complicated poses they see others do. Not only they risk injury, but they will definitely not improve their back condition and office syndrome.
Most classes will not give you options that are related to your posture, in reality, none of the Yoga teacher trainings educate the teachers to analyze the posture. If you are flexible one way and stiff the other way, you always have a tendency to do the yoga positions that are easier, for example, if your beck bend is very good you will usually like to do the backbends, And that’s what makes your body more imbalanced. Please don’t get me wrong, Yoga is my life and profession, its also my most preferable form of training to keeping my body in good condition and for that reason, general yoga classes are absolutely beneficial but they won’t help you improve your posture in particular.
Postural imbalances are best corrected in a gradual, systematic manner. Since we are not only biological but also psychological and spiritual in nature, a change in our biology will affect our minds and enhance our spiritual awareness as well. In a nutshell – Maintaining a good posture is an inside job.
That’s why small group classes or even private one on one sessions are so much better because its customized solution for your problem and the instructor will focus on your specific needs and will have you perform movements that are beneficial for YOU. You get all that at Abbysan that is affordable.
What’s the solution?
“Treat the disease not the symptoms.”
Hello, I am Dr. Abhishek, a registered Naturopath & Yoga therapist. My holistic approach, can provide you the ultimate solution and help you break free from your pain and poor posture once and for all.
A behavioral change is a long-term solution to office syndrome and is easier than treatment required when the illness becomes chronic.
My 3 Step Holistic Approach will help you FREE from YOUR PAIN and LIMITATIONS.
Step 1 – Yogkinesis Therapy
Step 2 – Habit Based Nutrition & Wellness Coaching
Step 3 – Lifestyle Coaching
Plus you will get a customized FIVE step program to self-management of chronic pain:
Pain Journal.
Eliminate inflammatory food from your diet.
Proper Exercise & Posture.
Proper Diet & Supplements.
Try A Holistic Approach
If you are serious and committed to fixing your pain, Look know more book your free 30 minutes consultation today and find out more.
The human body is amazing and it never ceases to amaze – with the ability to learn new techniques and adapt over time in order to survive – however, there is one thing that it gradually ceases to do: be flexible.
A human fetus (unborn baby developing in the mother’s womb) spends whole of its time floating and somersaulting in amniotic fluid (water that breaks before a woman goes into labor). This could explain the smooth flexibility of babies. One can often see an infant suckling their big toe or tumbling left and right in their cots and cradles. This flexibility only increases during childhood when they get the hang of their bodily functions. The newly acquired skills of walking, running and jumping add to the mayhem as kids are seen playing everywhere. However, this privilege starts to decline as they get older.
The first slump in a kid’s flexibility is during their teenage years or adolescence. In this age, kids are having a rage in hormones and a lot of bones and joints are reaching ossification (bones become rigid and strong). The second slump occurs in their twenties – when they have reached their prime and are now regressing slowly to a degenerative phase of their life.
The question is : why does this happen? Why don’t we remain as flexible as when we are born? What factors affect this change?
1. Connective Tissues
Growth is a natural process. It happens to everyone. It is inevitable. No elixir in the world can prevent it from happening. We grow taller and more mature. We grow smarter and acquire new skills. Different organs and systems in our body contribute in growth. To the naked eye, it would appear that only our bones and muscles are getting bigger and longer. In reality, our entire body is made up of congregations of cells. Connective tissue is one of the most abundant kind of tissue present in the body. It holds various structures and fluids in place.
As we grow, our connective tissues also adapt to the surrounding conditions, environmental stress and genetic predisposition. The cells grow bigger and multiply into various progenies (families) until they can do no more. Their lifespan is spent and waste products accumulate as a result of it. Common among these inclusions (substances that are found suspended in cells) are lipids and pigments, eg lipofuschin, which is a fatty brown pigment. [1]
The impact of these wastes makes cells acquire a stiffer arrangement. Not only the vasculature (blood vessels like arteries, veins and capillaries that carry blood) or airways, tissues also have great trouble getting sufficient oxygen and nutrients. Thus, they end up getting stiff. This change, however, is not sudden.
2. Joint Structure Formation
When we are born, we are very small and flexible This is because majority of the structures in our body have not undergone complete development. The bones have not been completely fused and hasn’t acquired complete length either.
Aging leads to ossification (becoming rigid) of bones and development of joints. As these elements fix, our body loses flexibility. It has also been observed in cases of immense stress that our muscles tend to become taut. Acute or chronic stress can directly injure muscle tissue by increasing damage by reactive oxygen species (ROS) and a greater rate of accumulations in the cells This cell damage leads to apoptosis (cell death) of muscle cells, and thus, contributing to increased rigidity and decreased mobility. [2]
3. Bone and Muscle Hardening
It is apparent that the body undergoes various changes with time. Our bones are initially soft and our movements more swift. However, it is our habits that shape how our body transforms. For example, how pelvic joint fuses and bones of the body become harder as we get involved in various day to day activities. Whether we are active or sedentary also determines the fate of our flexibility. The more active someone is, the more likely he or she is to be swift in their movements. It has also been noted that activities like stretching directly contributes to ease in mobility, whereas weight training and heavy duty activities decrease it.
But it is essential to note that activities are performed during a certain time frame. It is the long-term position of our body that ultimately determines our state. Just like prolonged collision with a water stream can form rivers or even crack open rocks, repetitive movements – or lack thereof – can leave lasting effects. Good posture is key.
Everyone must have heard phrases like “don’t make that face or it will stick that way” in their childhood. Well, there is some truth in it. How you stand or sit affects the alignment of your body. If you continuously cock your head forward near a screen or perhaps bend your neck to get a closer view of your phone every other minute, you might see a hump forming in some time. This is the effect of posture.
Other than the position we maintain while we’re wide awake, our sleeping positions also matter. On average, we sleep 6 to 8 hours a day, and some even 9 or 10 hours. The posture we maintain during this time can affect the mobility of our joints and the tautness of our muscles and fasciae (the connective tissue sleeves that cover muscles and associated structures in place, fitting like a glove).
4. Race
It is undeniable that our genetic makeup plays a major role in determining our adaptation in every aspect of life. Whether it is contributing to our intelligence or our physical characteristics. It has been observed that most Asians with have soft connective tissues as compared to the people of the West. [3]
5. Use It or Lose It
There is a simple theory called “use it or lose it”. According to this, if you keep on using your joints and performing everyday activities, you will remain able to move swiftly. It is seen that kids move around a lot and thus are immensely flexible but as they start to age, pain and inflammation, and a sedentary lifestyle prevents them from practicing and exercising their joints at the rate they used to. This leads to a disuse atrophy and joints become hypoflexible (less flexible). [4]
Thus, it can be summed up that healthy lifestyle modifications early on in life can contribute to a healthier and easier adulthood, with lesser obstacles in movement. Eating healthy foods, regularly exercising, and good posture can set you up for a flexible life.
You see this every day on social media channels: people posting “motivational” fitness quotes such as “No Pain, No Gain” or “If it’s not hurting, it’s not working” or “Blood, sweat and tears”. People have the wrong impression that working out so intensely that they puke will eventually make them thinner and healthier.
But this is far from the truth, and exercising too intensely can do more harm than good. In this article, we’ll have a look at the negative side effects of over-training and then we’ll see a solution to this problem.
Overtraining is the condition where someone performs excessive training from which the body is not able to recover from. Studies have shown that overtraining is actually worse than under training, having negative side effects on the body, mind and health. Plus, it can also affect your skin and overall beauty.
The Side Effects Of Overtraining
Training super intensely requires multiple days of recovery (sometimes up to 2 weeks), but people keep on pushing themselves and train super hard almost every day. The side effects are felt both physically and mentally, and they are:
Muscle Loss – when training hard (especially when using weights), micro-tears take place in the muscles. Then, in the next days, the body rebuilds those tears, but creates a bit more muscle as well, just to be prepared for the next intense workout. The rebuilding and recovery process requires plenty of time, plenty of protein and plenty of sleep. Considering that most people don’t consume enough protein and don’t sleep enough hours, they would need at least a week to recover, even if they wouldn’t work out at all in that time. But some continue to do intense workouts even with a bad diet and with not enough rest. So not only that the muscles don’t get a chance to rebuild themselves, but they end up being torn down over and over again. So that person loses muscle, which eventually slows down their metabolism.
Joint Pain – if someone performs high-intensity workouts with a bad form on the exercises, they will end up with achy joints.
Difficulty in Sleeping – overtraining can interfere with your sleeping pattern and you will have a hard time falling asleep.
Getting Ill Frequently – working out too much and too hard will weaken the immune system. The combination of muscle loss, exhaustion and lack of sleep will make you get sick more often.
Sore Muscles – when you start any form of exercise it’s normal to have a slight pain in the muscles. Normally this will go away in a few days. But with overtrained people, the pain does not go away and it can last for weeks.
Fatigue – workouts are meant to make you feel good and energized. But if you overdo it, you will feel sluggish and exhausted, and will not look forward to the next workout or to any physical activity whatsoever.
Mental Side Effects – overtraining for a long time can also give feelings of depression, anger, apathy and irritability. They go hand in hand with the lack of sleep.
Skin Problems – some forms of exercises can create wrinkles and stretch marks, while hot yoga can make people dehydrated. Overheating and sweating can leave those with sensitive skin with added irritation. Also, people with rosacea or eczema will have worse skin after intense exercise. Sweating with makeup on and then sitting for minutes in the car without showering can cause acne breakouts. Frequent sweating can also cause dandruff to appear or to get worse. And last but not least, there is the issue of thigh chafing (thighs rubbing together and causing irritation and rashes).
The Solution
Being fit and healthy does not require strenuous and stressful exercises. You can look and feel great even with no gym sessions or cardio workouts. And when it comes to losing weight, 90% of the process takes place in the kitchen, not in the gym.
Yoga and Pilates can offer you a fit, flexible and balanced body, without requiring you to train so hard that you get “blood, sweat and tears”. The health benefits of these 2 activities include:
Improved flexibility
Increased muscle tone
Balanced muscular strength
Improved posture
Improved balance
Relaxation
Prevention of injuries
Increased lung capacity
Improved concentration
Improved body awareness
Less stress
And much more
In case you need a healthy diet approach, mindfulness coaching or Yoga & Pilates classes, the Abbysan Center is here to help. You can start with our 30-days Jump Start Program, which includes UNLIMITED group Yoga and Pilates classes, as well as posture screen, body metrics, a goal setting and strategy session and more.
If you also want to lose weight, sleep better and have more energy, we also invite you to check out our 10-Day Detox Program. Feel free to contact us for any questions you might have. The experienced trainers at the Abbysan Center are here to help!
Obviously, there are many factors and reasons for muscle tightness that ultimately leads to reduced joint range of motion.
Muscle “tightness” results from an increase in tension from active or passive mechanisms. Passively, muscles can become shortened through postural adaptation or scarring; actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance, ultimately leading to more stiffness in our muscles and overall body.
There are top 3 reasons why in the first place our muscles get stiff.
1. Muscles Spasms
Muscles require Magnesium & Potassium for them to relax, and calcium for them to contract. When the two are imbalanced, it can lead to muscle spasms and contractions.
Muscle spasms are also caused due to muscle weakness and imbalance in muscle length and tension ratio. When the muscles cramp they create knots in the muscle fibers which in time makes the muscles stiff as the muscles lose their ability to fully relax or stretch.
2. Dehydration
Dehydration is also a contributing factor to stiff muscles. This is because muscles are active tissues and require lots of water. The water contains electrolytes that help transfer orders from your nervous system to your muscles and back. Without enough water, muscles lose their ability to communicate with the brain.
3. Inactivity
Inactivity is another culprit. Leaving your muscles in one state for a prolonged period (sleep or sitting in a chair for an extended period, for instance) can cause them to stiffen.
Another indirect cause of muscle stiffness is stress. When we’re stressed, our bodies tighten up in preparation for a “fight or flight” situation. Prolonged stress can lead to tightness in the muscles, resulting in strain.
7 Simple Ways To Treat Stiff Muscles
1. Proper Posture & Exercises
Exercising for 30 minutes each day or every other day can prevent most cases of muscle stiffness. Exercise keeps your muscles relaxed, and can even improve your mental state. Just don’t overdo it, because that’s when your muscles get stiff.
2. Salt Bath
Add 2-4 heaped tablespoons of baking soda to a hot bath and climb in for rapid muscular pain relief. You can even try replacing the baking soda with ¾ cup of Epsom salt if you wish to.
3. Supplements
Balance your magnesium and calcium levels by taking supplements, and consider making dietary changes like eating foods higher in magnesium such as spinach, artichokes, and dates. Taking additional magnesium (particularly at night) can help to reduce muscle cramps and spasms. It is also very helpful in reducing overall muscle soreness and aiding in a better night’s rest.
4. Apply Heat
Simply applying heat to muscles causes the tissue to expand and increase blood flow to the heated area. You can do this by taking a hot shower or massaging the stiff area with a heating pad.
5. Relax & Meditate
Calm yourself down. By reducing the level of stress in your life, your body will relax as well, reducing the likelihood of tight and stiff muscles. Getting a good massage can work wonders for stiff muscles. A licensed masseuse will be able to relieve stiff muscles in a single session, sending you home pain-free and much more relaxed.
6. Hydrate
Drink water or Isotonic drinks to keep your hydration and electrolytes at an adequate level. Men require 13 cups (3 liters) of water per day, while women need nine (2.2 liters).
7. Stretch & Tone
Stretching your muscles when you wake up can prevent muscles from stiffening. It increases blood flow throughout your body and prepares the muscles for the daily movements ahead.
The physical practices of yoga kеерs the muѕсlеѕ rеlаxеd іn movements so that muѕсlе fіbеr elongate. Thіѕ results іn іnсrеаѕеd flexibility and a ѕеnѕе of well-being.
Our yoga classes and teachers systematically encourage уоgа practitioner’s to engages the body in a stretch, extending and elongating into a pose as much as comfortable, not as much as possible. Thе breath is crucial in this work because it both focuses and calms the mind, while the spine is integral for physical balance, self-awareness is developed through the practices of yoga, is integral for emotional balance.
A unique benefit of pilates reformer is eccentric muscle control. The reformer is a set-up for eccentric contraction, this is when a muscle lengthens as it resists a force. That is one of the keys to achieving the long, strong muscles and ultimately the Toned Body without bulk that Pilates is known for.
The World Health Organization (WHO) defined health in its broader sense in its 1948 constitution as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”
You want to live a long and healthy life, full of beauty, love, and contentment, long enough to achieve your purpose in the world, to see your kids grow up and be happy, and to enjoy all the great experiences that life has to offer.
1. Get a lot of fresh AIR
The air we breathe plays an essential part in our health and functioning.
People often tend to forget about the importance of spending time outside and underestimate the health benefits of spending time outdoors.
Here is a list of important health benefits of fresh air:
Fresh air is good for digestion.
It improves your blood pressure and heart rate.
It makes you happier.
Strengthens your immune system.
Fresh air cleans your lungs.
You will have more energy and a sharper mind.
Enjoy time outdoors and get the maximum out of the health benefits of fresh air. If you are spending most of your time inside the air-conditioned office or home, you are forcing your body to use stale air. By doing so you are making it harder for your body to stay healthy and fresh.
Long-term exposure to toxic or polluted air can compromise the health and functioning of the cells and organs of our body leading to increased susceptibility to infections and various forms of the disease.
Some long-term effects of polluted air include Lung cancer, heart disease, chronic respiratory disease, and even damage to parts of the brain, nerves, liver, or kidneys, etc.”
2. Drink ample amounts of WATER
Our body is made up of about 75% water. Every single cell is made up of water including the cells in our own body. Water is critical for the life and functioning of cells, tissues, and organs in our body. Water carries elements of life and has the ability to transmit and maintain them.
Consequently, thought processes, movements, nerve function, blood circulation, digestion, elimination of waste, etc., depend on water for their normal and effective functioning.
Did you know drinking water at different times of the day and before and after certain activities have a tremendous benefit to our Health. Drinking plenty of water helps to:
Maximize Physical Performance
Positively affects Energy Levels and Brain Function
Prevent and Treat Headaches
Relieve Constipation
Treat Kidney Stones
Prevent Hangovers
Reduce Body Fat
3. Get adequate amounts of SUNLIGHT
The Sun provides the basis for all life on earth. The body manufactures vitamin D after being exposed to sunlight. Vitamin D is critical for the body because it helps the body absorb calcium and also helps it keep the right amount of calcium and phosphorus in the blood.
Without a sufficient amount of vitamin D, bones can become thin, brittle, or even misshapen.
4. Eat WHOLE FOOD that has strong NUTRITIOUS values
Real food consists of fresh vegetables and fruits, unprocessed meats and seafood, and naturally-occurring starches and fats. What we eat plays a significant role in the functioning of our body, health, and well-being. Emphasize vegetables, and eat local or organic whenever possible. Eating food with little or no nutritious value can, over time, lower the effectiveness of the body’s defense system and compromise your physical and mental health.
Besides choosing healthier, whole foods it’s essential to learn how to consume less at each meal. Keep this in mind:
Don’t serve meals family-style, with heaping plates and bowls of food on the dining table for everyone to help themselves. You’ll all consume about 14 percent less if you dish out everything at the counter and put the rest away.
You can trick your mind and stomach by making food look bigger than it is; for example, cut back on the cheese and meat in a sandwich and load it up with lettuce, onions, tomatoes and other veggies.
Find smaller plates and bowls to serve food in; the bigger the dish, the more we fill it (and then think we have to eat it all).
Focus on your food, not the TV. Eat more slowly to give your body time to recognize the signs that you’re no longer feeling hungry.
Avoid sugar, processed and packaged foods, which tend to lead to weight gain, cardio-metabolic issues, disposition toward diabetes, and declines in brain health and function.
Eat vegetables daily, aiming for four to six servings (2 to 6 cups).
Limit meat portions to no larger than the size of a deck of cards.
Eat nuts, but watch the portion size; a 1-ounce serving can be 150–200 calories.
5. Get an adequate amount of SLEEP
Sleep plays a critical role in people’s physical as well as their mental health and functioning. Lack of sleep can compromise immune system effectiveness, which can lead to various forms of health problems. Some experts believe that lack of sleep can make the body become resistant to insulin, a hormone that helps carry glucose from the bloodstream to cells. Other problems resulting from lack of sleep include lack of mental clarity, memory problems, moody disposition, and higher stress level.
6. Be active and regularly perform physical MOVEMENTS
Staying active doesn’t necessarily mean just going to the gym a few times per week. It means making low-intensity physical activity a daily part of life, and little changes make a big difference.
Physical movement is fundamental to the human experience. Throughout history, humans have walked, run, lifted things, carried them over distances, and crafted natural resources to their own use (building shelters, making tools).
Some benefits of moving multiple times a day include reduced risk of developing diabetes, control of type II diabetes, reduce risk for high blood pressure, reduce level of current high blood pressure, control weight gain, build healthy and strong bones, muscles and joints, improve blood flow throughout the body, improves the body’s capacity to use calories, and reduces both mental and physical stress.
Be active without having to think about it.
Here is what you can do to be active:
Get rid of handy helpers like the TV remote, the snowblower, the power lawnmower.
Hand washes your car without a pressure washer.
Plant a garden, it reduces stress and produces fresh, healthy vegetables.
Walk to a colleague’s office rather than emailing or calling them.
Conduct the meetings during walks.
Here is what you can do for better movements:
Walk, maybe jog or sprint a little every day.
Pick up the kids or groceries and lift them over your head.
Dance, do whatever movement feels natural for you.
The Yoga, Pilates and Tai Chi are the most effective mindful movements to keep all organ systems especially endocrine, nervous and lymphatic system responsive.
Regular AEROBIC EXERCISE is beneficial in making your heart stronger and works more efficiently by reducing the amount of fat that can build up which can interfere with electrical impulses necessary for the proper functioning of the heart.
7. Stay connected with a COMMUNITY around you
Get together with friends, family, and people with shared interests face-to-face; stop hiding behind the internet. Humans need connection and social support and you are no different. Tribes and close-knit communities are what helped us survive. Make spending quality time with family and friends a priority. Those with regular positive social interaction, tend to live longer and happier across all cultures.
8. PLAY & LAUGH
Play not only helps us stay connected and relieves stress, but it also sparks learning, imagination, creativity, and problem-solving (source), so perhaps more play just might be the creative in-sight need to discover the fountain of youth.
Perhaps if you let yourself laugh, joke, roll, jump, hide and seek, you’d all be a little happier, a little less worried, and have more energy to live a little longer. Plus, the fun of play can oftentimes lead to laughter and laughter is the best medicine.
Try to see the humor in life, be able to roll with the punches, and flow with life ups and downs and you’re sure to live a long life. Too much or too frequent stress causes the body to age more quickly; it negatively impacts the endocrine system, the adrenals, and even the heart.
9. Experience GRATITUDE, PEACE, & CONTENTMENT
Whenever possible, feel gratitude in your body, let that be the foundation of contentment and you will be at peace. This is the counterpoint to striving too hard, being continually dissatisfied with your life, and looking outward for happiness because all of this creates added stress and lowers mood, which impacts the quality of life, the willingness to live, and since the mind influences the body, physical health is also compromised.
One quote that comes to mind is, “So many people spend their health gaining wealth, and then have to spend their wealth to regain their health” by A. J. Reb Materi.
Fortunately, to experience gratitude, peace, contentment, and the health and longevity it brings, you don’t have to spend money or time searching for it. These positive sentiments will see you through a happy life and their effects will ensure your body wants to live a long time in radiant health.
Observing these principles will have you eat right, maintain the community that nourishes your spirit, lift your mood, keep your brain sharp, and ensure your body is healthy to sustain yours for a long and vital life.
Leave a comment below and let us know what do you see as fundamental to a long and healthy life.
“Don’t seek, don’t search, don’t ask, don’t knock, don’t demand – relax. If you relax, it comes. If you relax, it is there. If you relax, you start vibrating with it.” – Osho
