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!
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 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.
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 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.
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!
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:
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:
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.