Balasana - Childs Pose is a gentle resting pose that stretches the hips, thighs, and legs while calming the mind and relieving stress and tension. Balasana’s dome shape provides the perfect pose for refocusing and enhancing the benefits of the breath.
🔸Gently stretches the lower back, hips, thighs, knees, and ankles.
🔸Relaxes the spine, shoulders, and neck.
🔸Increases blood circulation to your head, which may relieve headaches.
🔸Calms the mind and central nervous system.
🔸Relieves stress, fatigue, and tension.
🔸Sphinx pose | Salamba bhujangasana
1. Start in a tabletop shape, on your hands and knees.
2. Release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching.
3. Slowly lower your hips towards your heels.
4. Walk your hands forward and rest your head on the floor or a prop.
5. Take several slow breaths into your belly and chest.
6. Gently release back to tabletop.
🔸Place your forehead on your fist or a cushion if your head does not easily rest on the floor.
🔸If your knees are uncomfortable, place a cushion between your hips and your heels for support.
🔸If your ankles or feet are uncomfortable, place a thin cushion or rolled up towel under your ankles.
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Also in the straps the #feet should always have purpose and intension.
In this video you should be able to recognize three different placements:
1. the sloppy leg springs. The feet are into the straps and there is no intension of pushing with a specific part of the foot. In fact we can notice how the heels are not together but slip away a little bit. That means that my inner thighs are not fully engaged.
2. my intension now is to purposely push with the medial part of the foot as much as the lateral one.
This C H A N G E S completely the exercise! from the medial foot to the #innerthighs to the #pelvicfloor
3. In the third variation I’m pressing the #soles of the feet together. That creates a different type of connection along the leg and opens up my lower back giving me both more stability and lessening the tension.
Want better posture?⠀
In today’s world, we are constantly connected to our devices, especially if you work at an office or desk job. 👨💻⠀
This puts stress on your neck and shoulders and often leads to headaches!⠀
Here are a few exercises to help you get a better posture: 👇⠀
✅ Rows. Seated row, bent over rows, pendlay rows…. Any rows! This strengthens your big lower back muscles to keep you upright.⠀
✅ Face pulls. Put the cables just above your forehead, and pull the rope toward your nose with your arms up. This works the small shoulder muscles that often get forgotten.⠀
✅ Band pull-aparts. Grab a resistance band, hold it in front of you and pull your arms out until you feel the squeeze in your shoulder blades. ⠀
If you want more tips for improving your posture, just ask away!⠀
Club Bunker 💪⠀
Pilates spaces available- The next 6 week block starts TONIGHT. 📧Still time for you to book on by emailing firstname.lastname@example.org. 📝You'll be sent all of the class info and a health form to complete. 👕🧤Please wear layers and bring your mat.
I remember the first time that @berniranthemara came to me see me at the end of last year - she was in utter despair. Everything she did was painful, she was scared to move, she never saw how she’d get running again and she couldn’t see a way out. I remember her initial first short term goal was to sit through a family meal without pain and she did this pretty quickly, but she was very sceptical she’d ever get back to running. Slowly but surely, we stripped her body back to basics and re-laid each foundation of movement the body needs in order to be able to run efficiently. As this post proves, in a relatively short space of time, Berni has smashed it and seeing her now is like seeing a different person. She’s confident in her body again and hopeful for its ability to keep her doing all her long (she’s crazy) races. She’s incredible and shows how far you can come when you dedicate yourself to change and remain open minded about the incredible healing power of the body when given the right stimulus. 💫 Well done Berni! 💫 (Side note - Running isn’t bad for you (or your joints) but the way most people ‘run’ is bad for them as they take wonky, stiff bodies to a run and expect there not to be ramifications. If your ankles and hips can’t move properly and your head and shoulders aren’t back over your pelvis, running will cause the myriad damage it does to most of us today. If you teach your hips and ankles to work properly and get your torso back over your pelvis, running will be pain free and enjoyable. You’ll be actually running rather than falling onto your joints! Watching people ‘run’ is one of the most painful things I have to endure on a daily basis! 🏃🏼♂️)
This phrase is SO common, its one I hear on a day to day basis with patients saying "Oh, I have tight shoulders", "My hamstrings are tight"... but what does that mean? Are they "tight"? Technically..... IT'S ALL TIGHT! Muscles maintain a constant level of slight tension to even keep us upright. However, there are other terms which we should/could be using:
Baby got back... pain! 😖 Bigger boobs, a heavy preggy belly, then breastfeeding and picking up children - it's no wonder poor posture and back pain during pregnancy and post birth is so common. Here's some exercises and tips for keeping your back and posture looking and feeling great!
DAILY POSTURE: As per the picture, pregnant and new mothers can tend to thrust their hips forward whilst carrying a child or a heavy belly creating an arch through the lower back - we've all been guilty of it! Instead, try to imagine bring drawn up by a string from the top of your head - you'll stand taller and your spine will naturally align better, taking that pressure off your lower back.
EASY BACK STRENGTHENING EXERCISE: Scapula wall slides! Stand with your back against the wall, butt touching and feet about a foot from the wall. With your hands above your head press your forearms into the wall. Slowly bend your arms and slide them down the wall, keeping your forearms pressed into the wall and squeezing your shoulder blades together. End in the shape of a “W” then slowly move back up. If you can’t keep your arms pressed against the wall throughout the movement, it’s ok. Just think about trying to; after a few weeks of the stretches, you will get a lot closer!
These are only a couple tips. Follow me for more.
🏄🏼♀️ V I C T O R I A.
Best thing about a wetsuit? No-one sees your stubbly bits. Finally a shot of a woman surfing, that isn’t wearing a completely impractical bikini. Victoria we think you’re amazing.
Back care for office workers🏫🕒🕖
Most of us are desk jockeys which means we sit in front of the computer for long hours. While the focus remians on the work, we don't focus on how our posture is while sitting. Repetitively keeping a forward neck to look at the screen leads to a rounded shoulder and slouched back. Poor posture causes altered movement patterns and muscle imbalances, which in turn leads to Neck pain and Lower back pain.
Spinal Rolldown is a great exercise to mobilise your back. You have to roll down the spine one vertebrae at a time till you feel your tail bone, breathing in and out and holding through the stiffness you may feel. 📝Cues for Spinal Rolldown:
🔸Stand with hip width distance between feet 🔸Tuck your pelvis forward to ensure it remains over the feet, tighten your core and glutes to hold this position as long as possible
🔸Tuck your chin to chest and rolldown
🔸When you near thoracic vertabrae think of pulling the shoulder blades apart(protraction)
🔸Rolldown very slowly and mindfully to reach the bottom position
🔸From this bottom position of hip flexion curl back up to the start position
Regardless of your lifestyle, you can safely begin exercising. 💪 A 2014 study showed that sedentary adults weren’t any more likely to incur injuries than non-sedentary adults when starting a 12-month workout plan. 🏃♀ Still, minor changes will allow for more permanent results.
By spending five seconds walking and stretching several times per hour, you can reverse many of the negative effects of a sedentary lifestyle. 🏃♂ By incorporating other “microhabits,” people can avoid serious health conditions, and most lifestyle changes occur gradually. 🏃♂️ #posture#rehabilitation#exercise
1 42 hours ago
Stop Neglecting Rear-Delts & Give These 4 Exercises A Go!
Rear delts play a big part with helping to keep our posture in-check. They pull the shoulders back into place & correct rounded shoulders which is often caused by bad habits of slouching over computers, desk, phones etc. They also help create a nice 3D look to the overall appearance of the shoulders.
1.Neutral Bar Face-Pull.
-My favorite of all the exercises.
-By sitting on the ground you are able to eliminate lower body movement, pull heavier weight & isolate the delts more.
-The cables help keep a constant tension on the rear delts, where free-weights only keep tension on the muscle at one end of the movement.
3.Seal Row KB Rows.
-The seal row bench helps eliminate most of the upper & lower body movement. This provides more isolation directly on the rear-delts & makes for an interesting exercise.
-Here you are intentionally keeping the bar on a higher plane. Rowing it in-line with chest & specifically targeting only the rear-delts.
When working rear-delts, focus in your mind with pulling the weight with your ELBOWS. This makes the isolation of the delt a lot easier without incorporating too much arms or back. 👌
3 262 hours ago
Just be kind. The act itself, It’s free and it’s priceless. Lady Gaga⠀
BRAIN TO BODY®
1 182 hours ago
Taking the pumps into the upstretch shirt today to deliver mobility, stretching and body awareness to the workplaces in CBD Sydney.
It’s nice to see and Create a product which is designed to plant the seed of health and become body aware with yourself. We are seeing improvements among our clients and hearing them practice at home and work what we are teaching them.
This little lady was home sick with a sore throat today. So I made her work. 😬
➡️ Here she is modelling one exercise that helps reverse the rounded midback which develops from poor posture and too much screentime. ...Text Neck... My handy assistant was paid in chiropractic adjustments and warm cups of lemon and honey tea 🍋🐝☕
❕We will be offering free TEXT NECK screenings at the Laverton Festival this Sunday. And we will be handing out some key exercises to help correct these postural distortion patterns. 🤷♀️ Why are we giving away this stuff for free? Because we know how important it is to tackle this growing problem as early as possible.
0 52 hours ago
Upper and Lower body communication are a crucial element for motor functions
Wrong movements place abnormal stresses on ligaments, joints and muscles overtime, resulting in structural and functional imbalance
If you experience certain discomfort without specific incidents, you should have your structural and functional imbalances checked
Let your body communicate better, so pain free life
Contact WA: 0859-7414-0993
We Make You Stand Better
P.S. We do not render medical diagnosis
Chair yoga is where it is at.
And, none of this is mine. This practice comes from a lineage of teachers and their teachers and theirs. Many breaking boundaries with traditional postural work, but it all belongs to no one. Dependent origination call the Buddhists. Every phenomenon owes its origin to another phenomenon prior to it. It may simply be expressed as “depending on this, this originates”.
9 17613 February, 2020
[SHOULDER AND SCAPULAR DRILL]
Want to improve your overhead flexion? Or want a fun exercise to unilaterally challenge your shoulders? Give this one a try.
Start in a standing position near a wall. In the video, I'm in a lunge position with my left leg forward. You can set up like that (and switch to the other side) or you can do neutral stance both legs. Place your forearms on the wall (and take your shirt off for some reason?) 1️⃣ Slide up the wall as high as you can - really try and reach to the ceiling. I know it seems trivial, but those last few degrees of motion are the most challenging.
2️⃣ Keep your elbows straight as you lift your arm off the wall.
3️⃣ Focus on just lifting your shoulders and not arching your back as this is a shoulder exercise.
You can then work different angles of the clock all the way around. Compare right and left, and find some angles that are more challenging for you. You can work this bilaterally or unilaterally. And to make it slightly more challenging, push one arm into the wall while you lift the other and hold it isometrically for 10 seconds.
-⠀⠀ 💬 DM for New Patient Requests and appointment availability!
I think the reason why I want more people to know and try Karate is because Karate helped me through hard times and taught me so much, and gave me so much happiness in life. I think in the end, its all about people sharing their knowledge of love and happiness.
Sitting is the new smoking! 🚭
Sedentary jobs have increased 83% since 1950, sitting at desks for 8-12 hrs a day on the regular. The problem is not only the amount of time sitting at your desk, but the posture we tend to have while sitting. .
This places stress and tension on muscles and joints that are not meant to hold weight. It affects the position of your diaphragm which will lead to shorter and shallow breaths. It also leads to fatigue which creates decrease productivity.
Here are some tips on proper ergonomics
👂🏽 Ears, shoulders and hips should be in line
💪🏽Elbows @ 90 degrees
🪑Low back slightly arched and fully supported
🦶🏽Feet flat on the floor
🚶🏽♀️Get up and move every 30 minutes
10 15717 February, 2020
Tudo tem seu próprio equilíbrio, então, não se preocupe!
O que tiver que acontecer, irá acontecer.