Yoga For Back Pain Routine

Do you have back pain? Try this great yoga routine focused on strengthening and stretching out the back.

Most people do not realize that it isn’t a good idea to try to stretch out a sore back before it is warm. It feels good to try to stretch out your sore back, but it won’t help if the muscles are tensed up. In fact, you could end up pulling other muscles. The trick is to get your back warmed up through intense exercise, first. Make sure it is an exercise the fully extends your back muscles, so you feel a bit of a stretch at the end of the eccentric motion. You should be exercising through the full range of motion. A great exercise for a sore back is the dead lift, which will strengthen your back over time, stretch out your back and hamstrings, and prevent soreness in the future. After exercising, then you can stretch to increase your range of motion even further!


Benefits Of Trampoline Exercise

Yoga is a fantastic way to get exercise and gain flexibility, but it is not the only way you can improve your fitness and well-being. We love yoga here at Jivamuktiyoga, but we also believe that moderation and variety is important. You should be incorporating other types of exercise into your routine to make sure you are well balanced in all respects!

So today I’d like to talk about another fun way to get a great workout… Can you remember a time when your day seemed to lit up just at the sight of a trampoline? Can you recall the exhilaration you felt while you jumped up and down on it, with no care in the world, only two things mattered; you and your high pitched laughter and the little trampoline underneath you.

Now you can integrate this fond memory into your busy adult life and it might turn out to be the very thing you needed in your life. You can find a great trampoline review at Piranha:best trampolining fitness reviewA trampoline workout, or rebounding as it is more formally called, has proven to be extremely beneficial for your health. It does not only allows you to burn calories more quickly than jogging or walking but is also less stressful for the joints. Additionally, it is a workout that does not feels like work at all.

Here’s what makes trampoline workouts great:

They seem easier, & less stressful.

The springs and bungee bands used in trampoline help absorb the impact while bouncing and this in turn reduces the stress caused on your soft tissue and joints. This in turn will reduce the risk that comes along with running and jogging and will naturally reduce joint pains. There is no need to worry about those micro-trauma injuries to your heels anymore.

Increased metabolism and better coordination

Rebounding is a great way to reduce those extra calories that have been bothering you for ages. Rebounding is essentially a metabolic exercise which makes it a valuable asset when it comes to reducing weight. The nutrients in your body are more effectively processed due to the increased rate of metabolism after exercising on a trampoline.

Due to the immense amount of concentration required while using the trampoline, your motor skills are improved as a side effect. Balancing and maintaining your position while rebounding entails the perfect harmony between your muscle and limbs, and in doing so you improve your coordination as a whole.

Helps in improving your cardiovascular health

Rebounding is a more effective way of cardio than running and you do not even have to put in more effort. Jumping increases your pulse rate which in turn increases the oxygen that is pumped throughout your body, resulting in a more healthier body.

The increased blood flow to the heart also reduces risk of a heart attack by increasing your heart strength and efficiency.

Improved immune system

The strength of your immune system depends on you lymphatic system. Unlike, the cardiovascular system, the lymphatic system relies solely on our body movement.

Rebounding on the trampoline involves the movement of the whole body. It is a complete body workout, which allows an increase in the circulation of the lymphatic fluid. This leads to a significant boost in your immune system, which safeguards you from diseases and illnesses.

Strengthens your mentality as well as your bones

Trampoline increases the blood flow to your brain. This increased supply of fresh oxygen to the brain not only leads to a heightened state of awareness but is also said to improve your eyesight and reflex time. In addition, the physical exertion would have a positive impact on your mental state; you would feel more positive and happier.

The continuous process of jumping up and down puts an evenly distributed stress on all of your bones. This not only helps in the development of your musculoskeletal but also helps improve the mineral content of your bones. It especially strengthens up your back without the excessive stress that you have to experience during regular exercises.

Effective and fun at the same time

Trampoline is a fun way to exercise and everyone can take part in it. Not only can you use the trampoline within the boundaries of your own house, you have a variety of aerobics and workouts to choose from. Its the perfect way to improve your health in the most enjoyable of ways.

Things to Consider:

No matter how beneficial something is, it always comes with a risk. So before you start of with your jumping routine, it is essential that you consult with your physician, especially if you are suffering from a prior illness or injury. Also, make sure to never leave the trampoline unattended when there are children present.

Adding a trampoline to your workout routine might be the best decision you have ever made. Have fun bouncing!


Yoga For Endurance Athletes

Notes on this yoga practice:

  • Focuses on the lower body
  • Does not improve conditioning for endurance
  • Balances muscles, provides exercise to muscles otherwise not used much
  • Reduces chance of injury
  • Makes running more comfortable and fluid

Yoga for endurance athletes focuses on the lower body, focusing on tension in the joints of the lower body and in the hamstrings and feet. This practice allows a runner to rely on his or her feet more easily, reduces risk of injury and improves joint strength.

Of course, yoga is not as intense as a long distance run, so it does not improve conditioning as much as it helps with loosening the joints, providing a complementary exercise to strengthen opposing muscles, which in turn helps reduce muscle imbalances and reduces chance of injury.

Because the body of the endurance athlete uses certain muscles significantly more than others, the opposing muscles must be exercised so that long-term injury doesn’t occur as frequently.


Yoga For Sports Strength

One of the main purposes to use yoga as an athlete is to develop flexibility and balance, but it can also be used to develop a fair amount of strength and joint stability.

Sports Strength Routine

Here is a yoga routine you can add to your sports fitness schedule that will help develop antagonist muscles, and give you strength for balance. This routine can effectively be used to improve sports performance for hockey, basketball, football and soccer players.

Yoga is a useful practice for any athlete, even if it is only practiced once or twice a week. It can help develop antagonist muscles that the athlete would otherwise rarely use, and provide a break in an otherwise intense muscular strength schedule.

Sports Flexibility Routine

Yoga can also be used to focus on flexibility. The benefit of the yoga practice is that it is relaxing and satisfying, changing an otherwise stressful routine into a focused ritual following the breath.


Best Yoga Poses for Sports Injury Prevention

Yoga offers many ways with which an individual can build up the necessary muscular support to prevent injuries in various sports.

The poses outlined below are quite simple and the can be done in the morning, afternoon or evening. They help with blood flow and flexibility as well, both are important in maintaining a healthy and strong body.

The places that are usually injured the most are the knees, shoulders, and back. There are of course some sport injuries that cannot be prevented by yoga, such as football impact injuries. However, Yoga offers certain poses that can help to strengthen  troublesome areas of the body and allow for greater range of movement. Let’s find out some more about them.

Knees

The knees are used all the time to perform many movements when it comes to those who run often and do any form of exercise frequently. It is smart to try and prevent any more wear and tear on them by performing the following Yoga pose:

The child’s pose is easy to perform. It is a good idea to place some blankets under the knees for added padding and protection while doing this. Keeping the feet together, rest the belly in the middle of the thighs with knees bent, the rear should be touching the heels with the forehead on the floor and both arms fully extended. Hold this pose for some deep breaths and add more time as flexibility improves.

Shoulders

Shoulders are a joint that are always under great stress because they are involved in every upper body movement. It is also easy to get injured because it consists of so many smaller parts, more so than any other joint. Let’s see how Yoga can help to strengthen it to prevent injury:

The cow face pose is a relaxing movement that helps in stretching the whole shoulder. A towel can be used as a prop to help do this in case one is not flexible enough. While sitting on the floor or standing, stretch one arm behind the head and the other behind the middle of the back. Now join both hands together and feel that wonderful stretch.

Back

The back is a problem area for many. It is always under the weight and stress of every day life, especially for those who are active. It is important to use Yoga to help strengthen this area as well. The following pose can help to build support:

The bridge pose helps to focus on this area and work the muscles that help to keep it in line. While lying on the floor, bend your knees, breathe out and press the arms and feet into the floor while pushing the lower back upward. Lift the rear off the floor, exhale and keep the upper legs parallel with the feet. Hold this for half a minute and return to the starting position.

These are just a few of the many poses that Yoga can offer to anyone who is looking to prevent future injuries that can be quite unpleasant. Take advantage of this tool and put it to good use by performing these poses as a starting point and build on these with others for an injury-free life!


Yoga For Basketball Fitness, Agility & Speed

Basketball is a game that calls for quick transitions coupled with lateral movements. The sudden transitions of basketball—including its fast paced explosive actions, shooting and jumping—appear to be in an entirely separate physical dimensions from yoga. So, can yoga help you improve your basketball game? Surprisingly, yes.

Yoga reduces the possibility of developing common basketball injuries. It’s important to be proactive rather than reactive in this regard, or you risk losing months of training. Yoga guards against ankle, hip flexor and hamstring injury caused by pounding the court at high speed.

Yoga for Basketball Agility

Constant shooting, jumping, and shot-blocking during the basketball game might ultimately result in headaches and shoulder tightness. Consequently, the yoga for basketball agility & speed covers the following in summary:

  • Aids in injury prevention
  • Improves multi-planar coordination
  • Balances antagonist muscles
  • Helps increase body awareness and focus
  • Increases blood flow throughout the body

Using yoga in conjunction with traditional basketball fitness drills and techniques, such as those in the basketball section at Piranha Sports: PiranhaSportsFitness.com/Basketball, can help limit injury and make you a more well-rounded athlete.

Strengthen the Ankles

It may not be easy to avoid rolling an ankle during the game. Nevertheless, it’s possible to strengthen and stretch them to minimize the possibility of injury. Specific yoga pose variations help in spreading and enhancing the fronts of the ankles.

Downward Facing Dog is a yoga pose that helps stretch the Achilles tendon. It involves several standing balances, which tremendously aid in strengthening the ankles. The same pose proves worthwhile in reinforcing the ankle of the leg.

Improve Lung Capacity

Standing Crescent is a yoga pose that offsets the irritating movement of having to reach the basket or a player. It opens the side of your body, therefore making it a lot easier for the wingspan to get a breeze.

The supposed yoga pose opens the space that exists between your ribs to allow for a much better lung capacity. This is because the aerobic nature of the game demands a greater lung capacity.

Yoga for Robust Legs and Quads

Heavyweights can make you vulnerable to further injury or even wear and tear. It’s best to opt for a yoga pose that builds and strengthens the legs and quads, such as these:

Yogaoutlet.com/guides/leg-strengthening-yoga-poses-for-beginners

The Lunge Warrior I and Warrior II are specific yoga poses that aid in consolidating the legs to improve both speed and stamina.

For Ultimate Flexibility

Many basketball players underrate the need to open the wrist joint for complete flexibility. A wrist that is flexible has what it takes to create a wider range of motion, plus it has more capability to launch the ball to the loop.

Plank wrist opener is a yoga pose that gets you the requisite flexibility. Try holding a plank yoga pose, and the engage your abs as you turn your wrist. This is a sure-fire way to get the necessary flexibility. Check out these yoga poses for ultimate flexibility:

Activebeat.com/fitness/10-yoga-poses-for-a-full-body-stretch/

Remedy Tight IT Bands

Usually, tight IT Bands can result in knee pain, which can easily challenge the movements essential for the game. A lot of yogic twists—including Twisted Half-Moon, Supine Twists, and Twisted Triangle pose—are super useful when it comes to stretching and discharging the IT bands.