Safe Exercise

The Benefits of Stretching

Stretching is a great way to prevent and ease back pain. It’s also a great way to relieve stress and relax. Stretching involves controlled movement, controlled breathing, and a level of concentration that helps your mind to cancel out the day-to-day chatter in order to focus on the stretch. Many people feel completely invigorated after stretching! The best part is that you don’t need a lot of space, heavy equipment, or anyone to assist you to get a good stretch in. Before you start, though, here are some tips to keep in mind: Stretching should be pain-free; do not force the body into difficult positions Move into the stretch slowly and avoid bouncing, which may actually tear muscles Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose Wear comfortable clothes that won’t bind If you’re looking for a few stretches to start with, Spine Universe has a few great ideas for stretches that help prevent or relieve back pain. Spine Universe recommends doing them 3 to 5 times each for optimal results. Remember it’s also important to breathe during the stretch, and of course, consult a doctor before starting any new exercise or stretching routine.

December 16, 2014

Exercising in Cold Weather: Stay on Track This Winter

You may have been able to stick to an exercise routine during the warmer months, but when temperatures drop, we all have the urge to hibernate. When figuring out the best way to continue exercising in cold weather, the obvious answer is to join a gym. But for those who can’t take things indoors (for instance, if you’re training for a marathon), there are some important exercise and equipment adjustments you can make so you can safely brave the cold. In winter, warming up is more important than ever. Consider adding time to your warm-up, and starting indoors so you already feel warm when you step outside. After you warm up, don’t stop to stretch, as your body will cool down again quickly. Similarly, it’s best to cool down inside. The biggest enemy of warmth during winter workouts isn’t the cold air; it’s moisture. Peripheral vasoconstriction, a process where the body slows the amount of blood reaching the skin’s surface and heat leaving the body, is your natural defense against cold temperatures – but it’s not enough. Stay dry as you exercise by wearing moisture-wicking clothing for the layer closest to your body, as cotton will stay wet. Over this,

October 28, 2014

How Yoga and Pilates Help Body Alignment

Exclusive Guest Blog Post, “How Yoga and Pilates Help Body Alignment,” By Kristin McGee I discovered yoga and Pilates when I first moved to New York City in the early 1990s. I was always an active child growing up in Idaho, playing tennis, skiing, hiking, and dancing, but it wasn’t until I started practicing yoga and Pilates that I connected to my body in an entirely new way. Whether we are active or sedentary, chances are we aren’t fully aware of how we are using our body. From office workers to pro athletes, I’ve had all sorts of clients come to me with aches and pains due to misalignment. Yoga and Pilates are made up of mind-body movements, which means that every part of us is fully involved in the practice. It’s impossible to perform either activity without being fully aware and focused. In other aspects of our lives, we are often doing things without being 100 percent present. A professional skier may be aware of the race he’s competing in, but he may not be thinking about how he’s squatting, or whether he’s using both sides of his body evenly while whizzing through the gates. An office worker sitting

October 9, 2013

The Risks of Overtraining

It’s great that people today are concerned about their health and are proactive about maintaining their bodies. Unfortunately, there is a growing trend that could potentially weaken these noble goals, and it’s called “overtraining”. Overtraining can be described as increasing the frequency, duration or intensity of your normal workout routine too quickly, and it carries many negative side effects. First of all, overtraining can diminish the effectiveness of any workout. It can also cause chronic soreness and lead to injury, insomnia, unexplained weight-loss, and other conditions. The question then becomes: How can I prevent myself from overtraining? Get Your Rest You may have heard of people scheduling workout programs to focus on different muscles throughout the week. This is to prevent overworking specific muscles to prevent tears and pulls. Just as we need to sleep to recuperate mentally and physically, every muscle in our body needs to recover too. Muscles grow while you are sleeping as growth hormones are being released. Without sleep, there is significantly less time for the recovery and growth to take effect. If you have been following a strict workout plan without rest, you may want to consider taking some time off completely to get yourself

July 16, 2013

More Content | Blog

The Benefits of Stretching

Exercising in Cold Weather: Stay on Track This Winter

How Yoga and Pilates Help Body Alignment

The Risks of Overtraining