Correct posture limits un-due stress throughout the body, decreasing the stresses that cause aches and pains as well as degenerative changes. Below are some tips on how to help keep correct postures and avoid bad ones.
Tip: When sitting on a couch or softer chair be sure to have your low back (Lumbar) supported with a pillow, this will help you maintain the proper arch and prevent 'slouching'.
Tip: Try to avoid sleeping on your stomach, as this is the worst position to sleep in...although very comfy sometimes. When on our stomach we usually have our head turned to one side and extended on a pillow and have one hip rotated out to make it comfortable...this is very stressful on the body.
Be sure to include some sort of stretching or yoga routine in your work out program. Remember, a healthy muscle is not only strong but also elastic.
The word YOGA means "union" in the ancient Indian language of Sanskrit. Yoga is rooted in the belief that the body and breath are intimately connected with the mind; and, you can experience the mind/body connection using the breath as a bridge. Through exploring and cultivating this connection, harmony and union is created in ourselves and with the world around us.As more people turn to yoga, both as a physical and spiritual activity, they may discover Chiropractic care has new-found benefits. Chiropractic care can help many beginners who may be more prone to injuries, such as muscle strains and joint pain resulting from yoga's sometimes difficult and strenuous stretches. Chiropractic and yoga can work in harmony to increase proper posture, range of motion and flexibility: all crucial elements to both practices.
Below you will find some advice and tips on how to help yourself recover from an injury and how to help prevent injuries.
Warning: As with any exercise, therapy, or at home care, you should always ask your physician if it's right for you.
Ice and Heat
The question 'When do I use ice and when do I use heat?' is a popular one. Here is some advice that can help answer this question.
Ice is typically used in the acute and/or sub-acute phase of an injury/flare-up, this includes new injuries and after exercise/repetitive activities. Ice can help relieve the aches and pains of an injury by slowing down the nerve receptors/impulses of the affected area, allowing us to feel less pain. Ice also causes the blood vessels to constrict, which can aid in 'pushing out' some of the old waste, allowing new inflammatory factors to 'come in' to the area.
Advice on how to use ice: Use an ice pack or bag of ice, wrap it in a dish towel, apply to area of pain or swelling for 10-15 minutes, re-apply if needed around an hour or so later...up to three times/day.
Ice is good for: Sprains/Strains, Relieving pain after working out, Joint/muscle pain, and Swelling.
Warning: DO NOT APPLY ICE PACK DIRECTLY ONTO SKIN...MAY CAUSE A BURN.
Heat is typically used to help 'calm down' tight and sore muscles and spasms. Moist heat penetrates deep into the soft tissues causing increased circulation by dilating the vessels, allowing for new inflammatory factors to be 'brought in'. This increased blood flow can help relax a muscle, relieving some of the 'tightness'. Generally heat is used in the sub-acute and chronic phase of care.
Advice on how to use heat: Use a microwavable heat pack or wet a dish towel, ring it out good and microwave it for a minute or so, wrap a dry dish towel around the heat pack/moist towel, apply it to the area of tightness or spasm for 10-15 minutes, re-apply if needed around an hour or so later...up to three times/day.
Heat is good for: Tight muscles, Spasms, Minor aches and pains, and Sub-acute/chronic injuries.
Warning: DO NOT APPLY HEAT PACK/MOIST TOWEL DIRECTLY ONTO SKIN....MAY CAUSE A BURN.
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Water is the most essential ingredient to a healthy life. Depending on factors such as age, gender and weight, it makes up between fifty-five to seventy-five percent of the human body.
Water is involved in every system in the body. It moistens the oxygen we breathe, regulates our body temperature and protects our vital organs. Water helps to convert the food we eat into the energy we need, while carrying nutrients and oxygen to every cell in our body and then carries the carbon dioxide our cells produce away. It also cushions our joints so that we are able to move without our bones rubbing against one another.
It is recommended that we consume around .5 fl oz of water per body pound daily.
This means if you weigh 150 lbs you should consume around 75 fl oz per day....75/8 = 9+ cups of water/day.