November 19, 2019 at 11:16PM by CWC Think about stretching the same way you think about brushing your teeth. Hear me out: Dentists say to brush for two minutes. While brushing your teeth for 10 seconds isn’t exactly unhealthy, it’s not going to do a whole lot. The same applies to static stretching, aka those stretches you hold in order to melt away muscle tension. The idea is that, in order to hit that expert-approved sweet spot, you should be holding these stretches for at least 30 seconds. While pros have differing opinions on exactly how long to hold a stretch for, Samantha Pell, founder of Samantha Pell Pilates, says the ideal length is somewhere between 35 and 45 seconds—particularly if you’re dealing with tightness-induced imbalances in your body. The American Heart Association recommends sticking with your stretch for between 10 and 30 seconds, while Corinne Croce, physical therapist and founder of Bodyevolved, says that she prefers to hold them for up to two minutes. However you go about stretching, know you’re doing your entire body a favor. Research has shown that static stretching can increase your range of motion and boost your flexibility, which is why it’s the go-to method for athletes who participate in extra-bendy sports like dance and gymnastics. “Static stretching is incredible for recovery,” says Anthony Crouchelli, a master trainer at Grit Bxng. “It relieves tension along with aches and pains.” And, while stretching can’t technically make you taller, static stretching can work to lengthen your
Category: Yoga
I’m a trainer and this is how to hold the longest plank of your life
November 19, 2019 at 06:00PM by CWC Point blank: There’s a reason why planks make an appearance in everything from boxing warmups to megaformer sequences. “From sculpting to improving your posture, the plank is widely considered one of the best core exercises,” says certified trainer and MINDBODY wellness specialist Kate Ligler. She continues, noting that the plank builds isometric strength from front to back across your core. So if you’re wondering how to hold a plank for longer, we don’t blame ya. Planks also strengthen engagement in your upper back, glutes, shoulders, arms, and hamstring, making them “a game-changer for those building functional strength.” So obviously, if you’re looking to get stronger in your plank position so that you’re able to hold it for longer, ahead Ligler and other well-respected trainers share their top tips. But before we get to that, here’s the right way to do a plank once and for all: [youtube https://www.youtube.com/watch?v=u6ZelKyUM6g?feature=oembed&w=500&h=281] 1. Go long According to Ligler, the traditional plank—with arms fully extended with bodyweight propped up on hands and toes—is the best version of the plank if you are looking to build time, as dropping down to your elbows is far more challenging on your core due to the angle of your bodyweight (um hi, who would’ve thought?). To hold your plank for as long as possible, Ligler says to “engage the quads and glutes, rotate those elbow creases forward to strengthen your posture, and finally find a rhythm to your breathing.” 2. Perfect your
These 10 yoga stretches will help your aching feet
November 19, 2019 at 02:00AM by CWC As far as body parts go, feet don’t seem to get the attention they deserve. After all, they do so much for us. They hold us up, literally. They let us get our 10,000 steps every day. They keep us going when we hit the dance floor from time to time or go full speed on a spin bike. It’s only right that we show them some love. And yoga is one great way to do that. Whether you just ran a marathon or your feet are achy from a long day of shopping, here’s 10 yoga poses and stretches to try. Your feet (and toes) will thank you later. 1. Yogi toes To help improve your balance and show your little piggies some love, certified yoga therapist Ann Swanson, MS, recommends doing yogi toes. “While standing or seated in a chair, spread your toes as wide as possible and slowly place them firmly down on the ground,” she says. This will feel especially delightful after a long day on your feet or if you’ve been strutting around in heels. 2. Ankle pumps If your feet are swollen, ankle pumps will offer some relief and promote good circulation. You can either do it sitting in a chair or on the floor or laying down to simultaneously decompress your entire body. All you do is go back and forth from pointing your toes like a ballet dancer and then flexing your ankles. “This activates
5 powerful ways the mental benefits of yoga challenge the physical, according to science
November 18, 2019 at 09:29PM by CWC Yoga boasts an impressive 5,000-year track record. As the most popular workout in the world, the benefits of yoga include fast tracking digestion, tapping into big emotions, and making you strong from head to heart to toes. In the 21st century, scientific research is confirming long-held beliefs about the many benefits of yoga—particularly when it comes to mental health. A wealth of new research offers a better picture of how your work on the mat carries into your everyday life. You’ll want to take notes on all the ways the many types of yoga gives your brain a boost. You don’t want to savasana through this info. 5 brain benefits of yoga to you may not have known 1. It has been found to decrease anxiety A 2015 meta-analysis of 15 yoga studies focused on the cognitive effects following yoga class. Researchers found that practitioners had increased overall brain activity, as well as lower levels of anxiety. 2. Yoga may slow down your brain waves Slow brain waves indicate a more restful, sleepy state. More research from 2015 found that yoga increased positive brain wave states, increased alpha waves (which are associated with calmness), and enhanced theta wave activity (a state that’s associated with daydreaming). 3. It was found to improve well-being in older adults Recent research published in the International Journal of Behavioral Nutrition and Physical Activity found that yoga interventions didn’t just improve the physical fitness of older adults. It also significantly
Ankle stability exercises that will get you solidly on your feet for any workout
November 18, 2019 at 07:00PM by CWC Hot take: No one is giving their ankles nearly the credit or love that they deserve. We treat our feet to pedicures and our legs to regular workouts, but our ankles—which do their job every. damn. day. to hold up the rest of body—are largely ignored. Think about it: When was the last time you did ankle stability exercises at the gym? A week ago from…never? Same—and that’s a big mistake. Your ankles are an integral part of literally every single thing you do while you’re standing up—whether you’re taking a leisurely stroll down the street or squatting with a 50-pound dumbbell. Think of every standing movement you make as a chain reaction that starts in your feet and travels up through your ankles and legs. “Any disruption in that chain of movements means that the following movement is less likely to be performed correctly,” says Terri Dreger, owner of 30 Minute Hit Edmonton, and crappy ankle stability can be a big time disruption to the body at large. “If the foot and ankle mechanics are off, it will likely impact the knee, which can cause the hip movement to be misaligned, leading to unstable core movements and stress to one’s back,” says Dreger, adding that this all leads to inefficient and ineffective movement patterns. In other words, she says, you won’t be able to run as fast, kick a ball as far, or throw as hard of a punch. And even worse, you
A gut health expert’s 3 recommendations for people with digestive problems
November 17, 2019 at 08:00PM by CWC A low-FODMAP diet is an eating plan with the potential to work wonders for your digestive system, but it definitely isn’t easy. Registered dietitians often recommend the eating plan to people who suffer from irritable bowel syndrome. Whether symptoms are primarily bloating and constipation or lie on the complete other end of the spectrum (or both), the eating plan can help people learn how to treat IBS by pinpointing foods that don’t agree with their bodies. But again, it’s not easy. Registered dietitian Kristen Jackson, RD—who specializes in IBS—has a few more recommendations for how to treat IBS, some of which have nothing to do with food. View this post on Instagram What have you tried? Comment below ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ To solve IBS you need a multi-factorial approach. All these element in the post have been scientifically proven to work for IBS.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want more help with your IBS? Download my ‘top 10 mistakes in IBS guide’ – link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #gutflora #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #yourgutknows #yourgutisalwaysright #gutinstinct #healthygut #goodguthealth #gutfood #trustyourgut #guthealthiseverything #goodguthealth A post shared by Kirsten Jackson BSc Hons RD (@the.ibsdietitian) on Nov 12, 2019 at 11:01am PST //www.instagram.com/embed.js Jackson emphasizes that if you have IBS and are considering giving the low-FODMAP diet a shot, it’s important to work with a dietitian who can give you tips on how to do it correctly—and so
I’m a doctor and this is the #1 misdiagnosed gut condition I see
November 17, 2019 at 01:30PM by CWC Robin Berzin, MD, is a practicing physician and the founder and CEO of Parsley Health, a functional medicine center that just opened a flagship location in Los Angeles. Here, the Well+Good Council member reveals one of the most misdiagnosed gut conditions—and her approach for treating it. We’ve all had the feeling of being bloated, gassy and uncomfortable after a heavy meal or night of over-indulging. But as a physician at Parsley Health, I see many people for whom feeling gassy, bloated, and excessively full after eating is a nearly daily occurrence—and this isn’t healthy digestion. While occasional digestive issues can be normal, chronic digestive issues are not. Regularly experiencing abdominal pain, bloating, constipation, diarrhea, or gas can indicate an underlying intestinal problem. Often, though, people are given a general, blanket diagnosis of Irritable Bowel Syndrome (IBS). While there are no precise medical tests to confirm an IBS diagnosis, it is the most commonly diagnosed gastrointestinal condition worldwide and it tells us very little about why patients are experiencing discomfort in the first place. Remember, the word “syndrome” just means a constellation of associated symptoms. In my book, giving something a name isn’t enough—we need to understand why you have these symptoms. Giving something a name isn’t enough—we need to understand why you have these symptoms. For example, up to 84 percent of IBS patients actually have an underlying condition called small intestinal bacterial overgrowth (SIBO), a phenomenon that can result from the overuse
20 healthy road trip snacks to fuel you up for your holiday travels
November 16, 2019 at 04:00PM by CWC There are two non-negotiable things every road trip must have in order to be enjoyable: good music and tasty snacks. (Okay fine, gas too.) Whether you’re gearing up for an epic adventure or just a traffic-filled drive to visit family for the holidays, having the perfect snack stash is a requirement they should really teach in driver’s ed. There’s an art to creating the perfect road trip snack supply: First, it should include both sweet and savory options to have all your bases covered at any point in the drive. Then there’s the nutritional value. If you’re not stopping for a while, a bag of chips definitely isn’t going to do the trick—you’ll need protein to help you literally go the extra mile. That doesn’t mean you can’t have your gas station faves, just have to go for brands who have health-ified them—or make them healthier yourself by prepping them at home). This roundup covers your bases on both fronts. Included here are 10 healthy road trip snacks you can buy before you hit the road, and 10 healthy road trip snacks you can make at home before your trip. Either way, you’ll end up fueled and ready for your drive, traffic be damned. Healthy road trip snacks you can buy ready-to-eat Photo: Krave 1. Krave beef chili lime jerky, $4.99 each or $39.92 for an 8-pack Jerky is the ultimate road trip snack. While the OG brands that have been hanging out
Can Yoga Actually Improve Your Mental Health? Here’s What This Study Says
November 14, 2019 at 01:05AM Just what the doctor ordered. Continue Reading… Author Abby Moore | Life by Daily Burn Selected by CWC
Want Better Posture? Here Are 5 Yoga Backbends That Can Help
November 13, 2019 at 12:12PM Don’t forget to breathe. Continue Reading… Author Abi Carver, NASM-CPT | Life by Daily Burn Selected by CWC