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Exercise

A Bridge to a Relaxation

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Whenever you feel tightness in your chest, shoulders and back, practice this variation of a backbend, or bridge pose. It will help release tension in your mid- and upper back as well as stretch and strengthen your hips and legs.

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Step-1. Lie back on a mat with your heels resting on a sturdy chair. Extend your arms alongside your body, palms flat on the floor. Make sure your feet are hip-distance apart and your knees are parallel to each other.

Step-2. On an inhale, press firmly on your feet as you raise your hips toward the ceiling. Interlace your fingers and rotate your upper arms outward so your shoulders can roll under. Keep your arms and hands on the floor while imagining your shoulder blades are moving up and through your chest. This will help open and release tight spots in your upper and middle back and chest area. Hold this position and focus on slow, deep breathing. To come down, release your hands and slowly lower your hips to the floor.

Source : Los Angeles Times

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Exercise

Tense After a Jog or Bike Ride? Loosen Up Those Muscles

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To counter the effects of cycling, hiking or jogging, perform this exercise to release tension that creeps into your hips, legs and lower back from repetitive movements. Tightness in your iliotibial band, which runs down the outer thigh, can cause knee pain, so do this move after every workout.

Step 1-> Begin on your hands and knees. Bring your right foot between your hands, bend your left leg on the floor behind you (place a towel or mat under your knee for more comfort.) Inhale, lift up on your fingertips raising your chest off your right thigh. Exhale, lower your hips toward the floor as low as you can.

Step 2
-> For a more intense stretch, raise your chest and place your hands on your front thigh. Be careful that you don’t raise your hips when you bring your hands to your thigh. Remember to slide your shoulder blades down your back and keep the muscles around your neck relaxed. Hold for three breaths and repeat with your left leg in front.

Sources:
Los Angeles Times

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Exercise

Leg Lifts that Boost Overall Strength

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To increase your overall body strength, with special attention on your core, incorporate this straight-legged elbow plank into your daily workouts. You don’t need any tools or equipment, so you can do it anytime, anywhere. Just remember to place your elbows directly below your shoulders when you start. This will help avoid undue tension in your neck.

 

Step 1 ->Begin by kneeling on a flat surface. Place your elbows directly underneath your shoulders, shoulder-width apart. Turn your palms down to the ground and be sure that your forearms are parallel to each other. Curl your toes under and straighten your knees. Lower your hips just below shoulder height. Your body should form a straight line from the back of your neck to your heels.


Step 2:->
Keeping your hips and shoulders facing the floor, shift your weight to your right leg and lift your left foot off the floor. While pushing your right heel backward, keep your right knee straight. Pull your abdominal muscles in toward your spine to support the weight of your pelvis. Draw your shoulder blades down your back, away from your ears. Do not allow your waist to sag. Hold this position for three to six breaths. Lower your left leg, shift your weight to the left and lift your right leg to repeat on the other side. Lower your knees to the floor to release.

Sources: Los Angeles Times

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Exercise

Loosen Up Your Back, Hamstrings

This asymmetrical forward bend will stretch each side of your back and your hamstrings (backs of your thighs) separately. You may find that one leg or one side of your back is tighter than the other. Spend extra time stretching the tighter side.
..CLICK & SEE

1. Kneel on a padded surface. Bring your right foot in front of you. Bend your knee slightly and rest your right heel on the floor with your toes pointing up. Hinging at the hips, bend forward and balance on your fingertips. Lengthen your spine by reaching the crown of your head away from your tailbone. Slowly straighten your right knee. Hold this position for 10 to 20 seconds and repeat on the other side or move on to the next pose.

………..CLICK & SEE

2. Keeping your lower body in the same position, shift your weight over your left hand. Place your left hand flat on the floor below your left shoulder. Once you feel stable, turn your upper body to the right and raise your right hand directly above your right shoulder. Focus on sliding your shoulder blades down away from your ears. Hold for 10 to 20 seconds, then turning toward the floor, bring your hand down. Repeat on other side.

Sources:Los Angeles Times

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Yoga

Shoulder Socket Rotation (Yoga Exercise)

 

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This yoga Exercise has two variations. You can practice this as below:

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Variation I:

Remain in comfortable siting position or comfortable cross legged pose.

Keep spinal chord and the neck straight.

Keep your eyes open.

Breathe slow and rhythmic.

Stretch forward your arms to shoulder level.

Keep the palms straight and open towards the ceiling with straight fingers.

Bend both the elbows and stretch the palms face ward.

Try to touch the shoulder with your palms.

At this hour the palm should be shoulder ward.

Keeping the fingers on your shoulder rotate the hand in clockwise and anti-clockwise direction.

Do this exercise ten times.

Now straighten your hand at the elbow.

Repeat this ten times.

Bring back the hands in original position.

Variation II:

Remain in comfortable siting pose with your neck and spine straight.

Out stretch your both hands sideways at shoulder level keeping the palm-ceiling ward.

Bend your elbows and touch the shoulder with your fingers.

Keeping the fingers on the shoulder rotate both the hands in circular and anti-circular motion.

Then place your hands back in the original position.

Repeat this ten times.

Inhale and stretch your arms then exhale and bend your elbows.

Focus on the arms and elbows.

Now get back in the primary position.

Breathing Pattern:

Inhale during the upward movement.

Exhale during the downward movement.

Consciousness:

On the breathing.

Mental counting.

The rotation of hip joints.

Benefits:

Flexibility to the joint.

Removes the muscle strain.

Source:Allayurveda.com