The amount of strength that can be built depends on gender, age, and inherited physical attributes. While strong muscles are essential for any athletic endeavour, strong muscles can benefit everyone in some way.
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The most common injury, ankle sprain or simply the lack of optimum range of motion in your ankle can set a series of imbalances and dysfunctions in your body. The most common of all is change in gait pattern, which eventually can make yours legs week, causing hip and back pain. The most acquired prolonged sitting habits are very common among high school teenagers, office or desk-job develop the joint pain for being inactive. On the contrary the cyclists, runners, sprinters, gymnasts, high jump athletes and other sports players suffer from overuse injuries of either one of the three important joints in the lower body.
If you are looking for a simple, more effective way to deal with your knee issues, hip impingements and sciatica started due to prolonged sitting habits, bad movements techniques, or posture; come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your knee, ankle or hip issues.
Remember, every part of your body is inter-connected and re-building that connection takes time and effort.
MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)
MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month)
Lower back and sacrum issues are very common among office or desk-job, cyclists, runners, high jump athletes at some point in their lives tend to develop lower back pain and stiffness due to repetitive movements in the single plane.
If you are looking for a simple, more effective way to deal with your back issues started due to prolonged sitting habits, bad movements techniques, or posture; or inappropriately body position for lifting and carrying your newborn baby, come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your back issues.
MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)
MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month)
Neck & Shoulder issues are very common among office or desk-jobs and sports players who play racket games and basketball.
If you are going through all sorts of neck and shoulder issues either happening due to sports or yoga injuries, misalignment of the joints, bad movements techniques or posture; lifting and carrying your newborn baby, come and get a free assessment and movement screen or start with one of the classes from the recommendations below to help overcome your neck shoulder issues.
MUST ATTEND ANY OF THE CLASSES BELOW (2-3 times/week)
MAY ATTEND ANY OF THE CLASSES BELOW (2-3 times/month)
The moment when you are not progressing anymore in your workouts is called a plateau. There are many reasons why this may happen, but luckily there are also plenty of solutions to get over it.
Continue readingWith seemingly half the celebrities around the world getting their pictures taken leaving Pilates classes, and perhaps your friends and neighbors reducing aches and pains and becoming fit with Pilates, you might be wondering about Pilates lessons for yourself.
What do you expect from a Pilates class?
Most people will answer with something vaguely along the lines of “a core workout”. The truth is that Pilates works more than just your core — your entire body workout and a mindful way of exercising your muscles.
Your core isn’t just your abs — it’s your entire body from your diaphragm all the way to your pelvic floor. Pilates can help make your abs stronger or give you better muscular endurance in your core. Although the focus of a Pilates class is primarily on your core, your inner unit “powerhouse“, the class at Abbysan centre will also work your back, chest, arms, legs, neck, and feet!
Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned. A great butt is a great asset for everyone its helps in maintaining pelvic stability, knee alignment, power in jumps, speed when running and make your buttocks look good in tights of course. Pilates builds longer, leaner muscles making you stand taller and look slimmer!
Pilates is the exercise of dancers. Think of the bodies you see in movies or on the stage — if you want long, lean muscles like the dancers, then this is the workout for you. Celebrities consistently credit Pilates as the reason for their toned muscles. It makes your arms lean and toned.
Not only important for mums and mums-to-be, Pilates will strengthen your pelvic floor, which is a vital muscle for everyone. Your pelvic floor gives you control over your bladder and bowel, but can be weakened by childbirth, obesity and also if you lift a lot of heavy weights.
Pilates was initially developed as a rehabilitative tool. Joseph Pilates was a German gymnast, born in 1883, who dedicated his life to teaching his exercising techniques, believing that poor posture goes hand-in-hand with poor health. He believed that by having awareness of breath and of alignment of the spine, we can strengthen the deep torso and abdominal muscles, and reduce stress.
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.
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
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.
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.
Most people these days are working in offices, sitting all day long on a chair and putting their backs in strange positions and under a lot of pressure. Some of them then go to a gym, and because of a lack of knowledge and a personal trainer to supervise them, they perform various exercises with a bad form. This way they put even more pressure on their back and create even worse imbalances.
Then, they might get injured, and looking for solutions they decide to try a different sport, thinking that this will make the pain or the imbalance go away. They try a different activity that involves different muscles, leaving the injured muscles involved in the primary sport to rest and heal. They think like this: “Since I can’t do bodybuilding anymore, then I’ll do Cross Fit. Since I can’t run anymore, then maybe I can bike or skate or swim”.
Sure, it’s great to try new activities and always be active. But changing the sport is not the solution and will not heal the imbalances or the pain. Even though it may help to counter the effects of sport specificity (training at only one sport), it is not the complete answer to injury prevention, injury rehabilitation, and balanced training. And there are two main reasons for that:
First of all, stopping a certain sport or activity does not fix the imbalance that was created or been aggravated by that activity. Sure, you will feel a bit better. But when you will start that activity again, the same imbalance will cause the same injury over and over again. The tightness will still be there.
The muscles don’t get longer by themselves (unless you do specific stretches and protocols). If you ran track in your high school years and now you are forty and haven’t run a day ever since your muscles are as tight as they were on the day you stopped running.
Of course that you lost your fitness and strength, but unless you have done something about it, the muscles are exactly the same length as they were in high school. Some people go through their entire life with muscle imbalances and tightness, not even realizing they have a problem or not knowing what the problem is. And in case you had an injury because of that tightness, if you decide to start running again, the same injury will return like a ghost to haunt you.
To better understand this concept, let’s take this example: you go over a big pothole with your car, which knocks the front end out of alignment. You keep on going not realizing there is a problem, and then one of the tires gets thinner until it completely breaks.
You then get a flat tire and stop in order to replace it. But as you start to drive again with the car still not aligned, the new tire will begin to wear in the exact same place, eventually breaking up again.
Lots of people got injured, took a break, then resumed the activity and developed the same injury again. So what should you do in this case? You need to fix the muscle imbalances and structural irregularities first, before starting the activity again.
There are plenty of ways to do that, and we are here to help! And we not only work with athletes or sports enthusiasts, but we also work with moms and regular people with various conditions. For example, a mom might have carried their baby on one hip for two years, and now she started running and she has knee problems. She now needs to have another baby and carry him on the other hip, or she can get our treatment services that will heal the imbalance.
The second reason is that no sport perfectly balances and complements any other in strict biomechanical terms. Some sports do go well with one another, for example, cross-country skiing and distance running, while others don’t go so well (for example basketball and running).
Some sports have a good direct muscular crossover effect (for example rollerblading and cycling or climbing and kayaking), while others have little muscular crossover effect, like cycling and running. Besides this, most people hate to shift exercising priorities to the point of letting go of the level of achievement they worked so hard to reach.
Our center provides Yoga and Pilates Classes, as well as custom therapy designed to cure imbalances, realign, build power and flexibility. Contact Us today and tell us more about what is bothering you.
Training is essential in every athlete’s life. It defines the athlete performance level on the aspect of sports event he has chosen. Whether you are a runner, football player, swimmer, cricket play, or volleyball player, it doesn’t matter because training must be done for the body to be adequately equipped, and ready for the main game. Here is how to prepare you into getting set for distance running.
There are plenty of things to put into consideration when distance running is involved. A runner should have comfortable running shoes, your running log. In the record, you can write all the vital statistics, as you oversee your progress and look out for signs that signify you have to improve. The log consists of daily distance covered, your weight, morning pulse, personal records as regards your run and your daily comments are also crucial because it gives you an idea of your feeling before and after a series. The log also helps you to keep track of when you start feeling any pain. You can then figure out the source of the problem and tackle it.
Moving on, while training of the real thing, you have to put your body in consideration most especially your joints, lower back, feet, ankles, knees, and hips. Make sure you save them for the real thing, straining them before the primary race can affect your success rate. Nevertheless, you have to prepare for the real thing properly, but it should be done professionally, carefully and gradually to avoid confirming the body to stress and injuries.
The treadmill is another speed workout you can rely on when preparing for a distance run. This kind of exercise gives you less strain compared to the road’s practice. Typically anglers on the treadmill are set at three percent higher, but if you want something more challenging, you can gradually increase the angle of inclination.
Nature also affects on training time. Hot summer days leave you dehydrated and take toll of your overall performance. You are training in the morning, before sunrise, and in the evening, after the sun sets. Therefore, you can adjust your training schedule to fit the weather. Training before dawn helps boost your energy’s level, and after sunset helps prevents your body from breaking down due to heat strokes, enables you to sleep well and also stabilizes your blood pressure.
Running in the evening can be risky sometimes before it is dark and cars might not notice you. Therefore, you are advised to wear a bright color and wear a headlamp if possible.
Other than the physical preparation, mental and emotional development is made in getting ready for distance running. Start at a training pace which suits the capacity your body can handle, to prevent muscle strain and joint pains, after which you can gradually employ changes as you go, based on the statistics you have accumulated, start with little steps before taking the giant leaps. Stretching before running is not necessary; you can do so after running to relax the muscles.