Gentle exercise helps release body tension and restore flexibility to the entire spine, including lumbar, dorsal, and cervical.
Spending many hours sitting in a chair has many consequences for our physical and mental health, but one of the biggest victims is our back. A sedentary lifestyle has a special impact on the muscles of the lumbar area and pelvis, which tend to shorten.
In turn, many of the exercises that are done to counteract sedentary lifestyle – such as walking, running or cycling – can also leave their mark on the hip and especially on the posterior muscle chain, causing stiffness in the network of tissues that surround the muscles of that area. This results in painful muscle overloads and contractures.
WHY ARE LUMBAR LOADS AND HOW TO AVOID IT?
After a long day of work, an exercise session or many hours wearing heels, the lower back needs some pampering: it has supported all the weight of the trunk, arms and head, and has also absorbed as a “shock absorber” the pressures of the lower body, through the feet, legs and pelvis.
The posterior muscle chain, formed by the muscles from the soles of the feet to the cervical muscles, is interconnected like a long row of dominoes. The muscles are covered with a tissue, the fasciae, which connect the entire chain.
The stability of one muscle directly influences the others in that chain that are next, whether they are close or farther away. Therefore, when one contracts, imbalances occur in all the others.
If, in addition, the spine has not been well aligned, due to incorrect postural placement or because the muscles are not strong enough to support it, the lumbar will have accused an overload.
As always, prevention is best.
To keep the lumbar free of pressure and tension you have to keep the muscles of this area elongated and elastic, that is, exercise them to achieve a long, flexible, mobile size, with an elongated belly and waist so that they act as a natural girdle or corset.
This separates the thorax from the pelvis and relieves pressure on the vertebrae.
In general, it is important to be aware of body posture and the way in which the body is used when lifting weights or performing movements that require strength: use the legs and not the back, squat keeping your back straight and hold the object to be lifted close to the body. If several loads are carried, it is better to balance them on both sides.
It is also advisable to change position when sitting for a long time and get up from time to time, in addition to trying to wear only occasionally high-heeled shoes or platforms.
Avoid lying on your stomach, as it increases lumbar curvature, and prefer to sleep on your side, in a fetal position. Finally, it is worth asking yourself if some negative emotions or worries are contracting this part of the back.
EXERCISES TO RELAX THE BACK
For the base of the back to remain flexible and relaxed, the leg muscles must be endowed with an optimal degree of elasticity, vital to improve neuromuscular coordination.
Stretching returns lost flexibility to this area, releases body tension and helps prevent the formation of contractures.
YOGA ASANA TO RELAX THE LOWER BACK
To relax the lumbar area, you can place yourself in the so-called “child’s posture” proposed by yoga:
Kneeling on the floor, sit on your heels with your forehead flat on the floor and your hands toward your feet.
You can also bring your arms in front of your head, breathing regularly and relaxing your back with each exhalation.
A TORSION THAT PROVIDES IMMEDIATE RELIEF TO THE LOWER BACK
Lie on your back, bend your knees and bring them to your chest.
Extend your arms on the floor with your palms up and turn your legs and hips to the left until they touch the ground, without taking your shoulders off the ground.
Slowly turn your head to the right, away from your knees. Relax your back and stay that way for 30-60 seconds.
Gradually bring the legs and head back to the center. Repeat the posture to the other side.
RPG TO STRETCH THE LUMBAR
The specific exercise that we propose here allows the stretching of the lumbar, dorsal and cervical areas, but at the same time of the adductors, the internal muscles of the legs.
It is a restorative exercise that relaxes the back, relaxes the hip, relaxes the groin and allows you to enjoy movement again without discomfort.
This stretching is one of the basic postures of the RPG (Global Postural Rehabilitation) and is very similar to the asana of the reclining goddess of yoga, which considers it a resting posture:
Lie on your back, place both arms at your sides, in a “V” shape and with your palms facing up. The elbows should be relaxed and slightly flexed.
Bring the soles of your feet together and let your knees open to your sides, gently. Keep in mind that “sideways”, because it is not about taking them down as to open. The back does not have to move, nor does the lumbar area have to be curved, which must touch the ground at all times.
You can try some of these variations:
Turn the tips of the feet outwards, without separating the heels
Most people don’t know how their sense of balance stands, which is an important indicator of fitness. We show you how to work it with simple and fun exercises.
The sense of balance diminishes over the years, often as early as middle age. However, even some young people and some athletes lack good balance, according to a study of 16-year-old basketball players.
Those players who performed poorly in the test of holding on one leg for 10 seconds were seven times more likely to twist their ankles than players who did well. This test is used to check a person’s sense of balance.
In older people, lack of balance is the most important risk factor for falls, along with weakness of the leg muscles and gait disorders. The risk of falling can triple if you have poor balance. Up to 75% of elderly people who fall do not fully recover, often lose their independence and eventually have to go to a nursing home.
WHAT PROBLEMS CAUSE LOSS OF BALANCE
Balance decreases rapidly after age 50, which not only leads to an increased risk of injury and falls, but can also have negative health consequences in other areas.
A study of 1,702 adults aged 51 to 75 showed that those who failed to stay on one leg for 10 seconds (about 20% of participants) increased their risk of dying in the following seven years by 84%, regardless of age, gender and existing diseases.
BALANCE TEST: TAKE THE TEST
The one-legged support test is used in studies to assess a person’s sense of balance and motor skills. The result can be used to estimate how high the person’s risk of falling and/or injury is, even how high their risk of death will be in the near future, as the study just cited shows.
The one-leg support test is very easy to implement (do it near a wall or next to the back of the chair where you can hold on to avoid falls).
Take off your shoes, preferably also stockings or socks, as you tend to slip with them.
Warm up and relax a little (at least 1 minute) walking on the site. Then raise your knees at each step, shake your arms and legs, stretch and pear.
Put a watch with a second hand in sight or activate the stopwatch on your mobile.
Stand up straight and lift one leg until the trunk and thigh form a right angle. This is the ideal posture, but go as far as you can.
Look straight ahead, not the ceiling or floor.
Ideally, cross your arms in front of your chest, resting your fingers on your shoulders.
You have three attempts. As soon as you put your leg back on the ground, time stops. The best time achieved of the three attempts is the one that counts.
Now compare your time with the following table, in which you will find the normal values for your age group. The normal values come from a study involving 567 healthy people. The number in parentheses refers to standing on one leg with your eyes closed, which is more challenging.
18-39 years: 45 seconds (15 seconds)
40-49 years: 42 seconds (13 seconds)
50-59 years: 41 seconds (8.3 seconds)
60-69 years: 32 seconds (4.5 seconds)
70-79 years: 21.5 seconds (3 seconds)
80 – 99 years: 10 seconds (2 seconds)
If you don’t check your balance regularly, you usually won’t even notice how it’s deteriorated. Only when you stumble or lose your balance for other reasons and fall do you realize how insecure you are, how little mobility you have, and how weak your sense of balance is.
WHY IT’S IMPORTANT TO HAVE A GOOD BALANCE
Regular balance training is extremely important for everyone: for young and old, for the less active, for healthy and sick and also for athletes. Exercises that promote the sense of balance have many other advantages for your health:
Your muscles will be strengthened, especially the central ones, between your diaphragm and hips.
Your body sensation will improve. Your posture improves, your body straightens, you feel more stable.
It will improve your mobility and coordination, as well as your safety in movement and therefore also your brain and mental state.
Reflexes and reaction speed will be stimulated.
Back discomfort will be reduced.
The risk of falls and injuries decreases.
Agility increases and movements are smoother for the joints.
THE DISADVANTAGES OF UNILATERALISM ARE COMPENSATED
Most people have a favorite side, which means that one side of the body is better developed or more flexible than the other. It is usually that side of the body with which we intuitively start an exercise.
The favorite side may suffer from muscle strains and shortenings. On the other hand, the weaker side is less toned. Over time, the differences can affect body posture and balance. With good balance training, both sides of the body are trained and strengthened equally.
If a one-sidedness is already manifested, then training can balance it again, stimulating the weak side and relaxing and stretching the strong side.
YOU DON’T NEED ANY ACCESSORIES
You don’t need any equipment, accessories, gym, trainer or special clothing to do exercises that will help you train your balance. You can start right now, in your house, all you need is the desire to do something good for yourself and a little time.
Even if you wobble at first, you’ll find that you can improve quickly if you spend a few minutes each day on exercises.
10 BALANCE EXERCISES
The exercises are done with bare feet. If you don’t like the idea, you can use non-slip socks, which are also suitable for yoga, pilates or other activities.
You can start with the balance test explained above. While standing on one leg, turn your head to the right and then to the left.
When you feel comfortable, move your leg in the air back and forth, gently at first, then more vigorously or faster.
If you’re still keeping your balance, move your upper body: bend it forward, backward, to the side, and also move your free leg in all directions (like a ballerina). Your arms help you keep your balance.
Test the floor scale (see also link in point 6).
Try to stand on one leg, but on tiptoe.
Try jumping with only one leg (if your physical condition allows it).
Place your feet in front of each other as if you were walking a tightrope. Cross your arms over your chest, resting your fingers on your shoulders, and turn your head left and right.
If you continue to balance, close your eyes and turn your head again. You will find that this is difficult and therefore a very good exercise to train your sense of balance. Now advance the other foot and do the exercise again. Don’t forget to breathe.
If you show very good balance, try practicing the scale: bring forward the trunk and the leg that is not in contact with the ground backwards, so that trunk and leg are parallel to the ground and perpendicular to the stretched support leg. Balance yourself with your arms in a cross.
If you want to complete an even more demanding workout, do the exercises on an uneven or moving surface, such as a soft mat, balance pad or board, or trampoline.
Scientific references:
Araujo et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med.
Springer BA et al. Normative values for the unipedal stance test with eyes open and closed. J Geriatr Phys Ther.
McGuine TA et al. Balance as a predictor of ankle injuries in high school basketball players. Clin J. Sport Med.
Tabara Y et al. Association of postural instability with asymptomatic cerebrovascular damage and cognitive decline: the Japan Shimanami health promoting program study. Stroke.
Assess your coordination, flexibility, strength or endurance and receive personalized guidelines on the best exercises to develop your potential.
1. Coordination test
2. Flexibility test
3. Strength test
4. Endurance test
General fitness has to do with four abilities: coordination, flexibility, strength and endurance. Discovering personal capacity in each aspect serves to guide activity and increase well-being.
In this article we propose four tests to detect weaknesses and strengths, as well as exercises for different fitness levels and other tips to improve in each aspect.
HOW TESTS ARE DONE TO KNOW YOUR PHYSICAL SHAPE
Checkups may seem complicated only at first glance. The goal in answering the tests should not be to achieve the highest score. This is not an Olympic competition. They simply serve so that both those who are starting to get fit and those who already have an active life get some useful tips.
Higher values do not seem to be achievable by anyone. But totally untrained people can achieve good results in a few months if they follow the recommended guidelines.
In any case, the important thing is not to achieve the highest figures, but to find a certain harmony, well-being and agreement with oneself, without being at the lowest levels.
To begin with, all you need is a pencil, a tape measure, a watch with a second hand, a double step of approximately 35 cm and if possible, a friend to write down the results.
It is important to stick to the established order.
Each section concludes with a score and an assessment for two age groups. At the end of each of the tests, an assessment is obtained and advice is offered on the appropriate exercises to enhance the most deficient aspects.
It is a good idea to keep these tests to redo them every so often (one or two months, depending on the intensity of the exercise performed). This way you can check the evolution and guide the practice of physical activity.
1. COORDINATION TEST
Balancing on one leg indicates good coordination ability. The more positive the result, the better you know how to control the body and the more satisfied you feel about it. It is good for health and allows high sports performance.
WHAT NEEDS TO BE DONE?
You have to take off your shoes on a smooth and non-slippery surface and lift one leg without it coming into contact with the support leg.
For the duration of the exercise, the hands remain effortlessly supported on the hips. It is given as good that position that is able to maintain without having to make compensatory movements to avoid losing balance.
ASSESSMENT
Now it’s about seeing how the balance is compared to the five degrees explained below.
You do not balance on one foot or even swing or you are not able to hold the position for five seconds.
You are able to maintain balance for at least five seconds, even if you need to swing.
The balance is maintained for at least ten seconds, even if it is swinging at some point.
You can balance for at least five seconds with your eyes closed, even if it’s swinging.
Balance is maintained for at least five seconds with eyes closed and arms stretched above the head, even if it is swinging.
POINTS ACCORDING TO THE RATING
Less than 45 years old
1 and 2: 1
3: 2
4: 3
5: 4
More than 45 years
1: 1
2: 2
3: 3
4 and 5: 4
GUIDELINES BY SCORE
1 or 2 points means that you have obvious problems with balance, but you do not have to worry too much, because they can still be solved with a specific training. The exercises described below should be performed for four weeks and then move on to the variants.
3 points is a sign that the balance is within the acceptable, but it can be improved a lot. Those who have obtained this assessment must do two weeks of basic exercises and then the variant.
4 points means that this coordination capacity has already been developed in an ideal way. It is not necessary to practice with the basic exercises, because you are already prepared for the variants.
Advice for everyone: good sports practices to enhance coordination are badminton, inline skating, gymnastics with the ball, mini-trampoline and cycling. Taichi and chikung are also highly recommended disciplines.
EXERCISES TO IMPROVE BALANCE
It is recommended to perform each exercise or its variant three times a week between five and ten minutes.
Walk without moving from the site counting mentally and when you reach four lifts for a few seconds the foot that should move forward at that moment. We must try to do it faster and faster. Variant: The same exercise but on a soft base, such as a large cushion or mattress.
Swing like a tightrope walker on a line on the ground (can be traced with duct tape). While walking on the line, you make fuss with your arms, moving them back and forth, up and down.
Variant: Jump on one foot and advance on the ground line waving your arms at the same time. Change your feet every minute.
Stand with your legs slightly open and the tips of your feet pointing a little outward. Tuck your stomach, throw your shoulders back and down, while your head stays straightened and your gaze focused forward. In this position, make the weight fall on the left leg, trying to stay as upright as possible. Then the right leg and arms are raised, imagining that you are a puppet that moves your limbs slightly in all directions. The speed is increased little by little and the leg is changed. Variant: Perform the same exercise with your eyes closed. Open them only for a moment if you notice that you lose your balance.
2. FLEXIBILITY TEST
The flexibility is given mainly by the elasticity that possesses the musculature of the back of the legs and back.
If it is elastic enough, the activities of daily life or sports practice are easier and more rewarding.
WHAT NEEDS TO BE DONE?
Sit on the floor with your back straight, legs together straight and arms stretched forward. The feet are kept at right angles.
Tilt your upper body forward slowly as much as possible.
ASSESSMENT
Check what position you are able to maintain without pain for five seconds and observe the distance between your fingers and toes.
The distance between the fingers and toes is more than a span.
The distance is approximately one span.
The distance equals the length of the index finger.
The index finger touches the tips of the toes.
The tips of the fingers are touched by the tips of the toes.
The hands cover the toes along their entire length.
POINTS ACCORDING TO THE RATING
Under 45 years old:
1 and 2: 1
3: 2
4: 3
5: 4
6: 5
More than 45 years:
1: 1
2: 2
3: 3
4: 4
5 and 6: 5
GUIDELINES BY SCORE
1 or 2 points indicate that there is a serious difficulty in preventing injuries, aging with health and properly developing a sports practice. Much can be done to improve capacity. Those who have obtained this score must perform the basic exercises for four weeks and then do the variant.
3 points is a good result, but there are possibilities to increase flexibility. Two weeks of basic exercises and moving to the variant are recommended.
4 and 5 points show greater than average flexibility. The goal is not to rust and sports performance will be enhanced. Training can be started directly with the variant.
Tip for everyone: flexibility is worked on in almost all sports. Very good options are tennis, trampoline jumps, Swedish gymnastics or dance. Yoga, taichi and chikung are disciplines that maximize flexibility. Before starting a session and at the end of it, the relevant stretches must be carried out.
EXERCISES TO IMPROVE FLEXIBILITY
It is advisable to do them three times a week and repeat them in each session ten times.
Standing, the feet are separated at the distance of the hips. The left arm hangs loosely along the body. The right arm is raised and carried over the head towards the left shoulder as much as possible. The left arm is brought to the right at belly height as much as possible. You have to hold the tension for 20 seconds and relax. Then it is repeated to the other side. Variant: The stretch is intensified by flexing the trunk in the direction of the stretched arm and crossing one leg over the other.
Sit on the floor and bend your left knee. The right leg is stretched. The right hand is placed on the thigh and the left arm is flexed above the head. To gain stability, the chin is brought closer to the chest and the shoulders are dropped. The belly is tucked inward and the trunk and left arm are flexed towards the right leg. Then the elbow of the right arm is flexed and placed on the left knee. The stretch is held for 30 seconds. Then it is repeated by bending the right knee. Variant: Place the right arm with the palm facing up on the ground or hold the foot with it.
3. STRENGTH TEST
A well-worked abdominal musculature is the typical sign of strength. This test gives an idea of how it is and if it fulfills its main tasks: to maintain the body position and stabilize the back.
WHAT NEEDS TO BE DONE?
Lie on your back with your knees bent and the soles of your feet in contact with the ground. The arms rest next to the body and in contact with it. The fingers point to the feet.
A mark is made on the ground at the exact point where the fingers end. Then another sign is made 10 cm from the previous point and in the direction of the feet. Now you have to lift your head and shoulders until you are able to reach the second mark.
Then it returns to the initial position, but without letting the head rest on the floor and maintaining abdominal tension.
A full movement lasts about three seconds. Repeat the exercise as many times as possible.
POINTS ACCORDING TO THE NUMBER OF REPETITIONS:
Under 45 years old:
< 15:1
16-19: 2
20-24: 3
25-29: 4
> 30: 5
More than 45 years:
< 10:1
11-15: 2
16-19: 3
20-24: 4
> 25: 5
GUIDELINES ACCORDING TO SCORE:
1 and 2 points indicate that it is quite far from the typical model of strong athlete, but also of ordinary people. The abdominals are not minimally developed. It is recommended to do the basic exercises twice a week for a month. The goal is to gradually earn points in this test.
3 points mean that you have an abdominal strength within the average of the population. A little more training can bring many benefits, such as, for example, less back pain. It is advisable to perform the basic exercises once a week and twice the most complicated variants.
4 and 5 points suggest that the musculature is well developed. At least you have to keep it that good. For this it is recommended to perform the variants three times a week.
General advice: Doing exercises with equipment in the gym favors the development of the abdominal muscles. It also allows training of areas that are not normally worked.
EXERCISES TO IMPROVE:
The guideline is to start with ten repetitions and increase them without haste until 20.
You have to lie comfortably on the floor on your back, with your legs well stretched. The lumbar in contact with the ground and the heels pressed firmly against the mat or mat. The arms remain stretched next to the trunk. The abdominals are tightened and the trunk is slightly raised so that the hands are closer to the calves. The position is held for a few seconds and slowly returned to the initial posture. Variant: The arms are crossed in front of and close to the chest, so that they do not lend any help when sitting. That way all the effort is made by the abdominals, which is what it is all about.
Lie face down, resting the tips of the toes on the floor, keeping the palms in contact with the ground and the head slightly elevated. The buttocks and belly are tightened while the right arm is stretched forward and the left is carried backwards (the back of the hand is oriented towards the lumbar). Do not raise the trunk too much, or bring the head back in a forced way. Variant: Perform the same exercise, but holding small weights (approximately 300 to 500 g) in your hands.
You have to stand with your legs open at the distance of your hips. Each hand holds a light weight or a full water bottle. The knees are slightly bent. The muscles of the buttocks and belly are tightened while the back remains upright. Gradually stretch out one arm and lift up until your hand is at eye level. It is held for such a moment and then slowly lowered. It is repeated with the other arm. It is important to do the exercise very slowly. Variant: Holding a weight (weight or water bottle) with hands intertwined. Carry the weight forward and up.
4. ENDURANCE TEST
The step test offers a starting point to evaluate endurance, an indispensable physical quality, especially for the practice of aerobic exercise, that is, the one that demands more effort from the heart and respiratory system than from the muscles.
It also gives clues about the functioning of the metabolism.
WHAT NEEDS TO BE DONE?
The first thing to do is take your pulse. To do this, the beats on a wrist are counted for 30 seconds and the result is multiplied by two.
Then you have to stand before a double step – about 35 cm high – to raise and lower it with one leg. After three minutes the leg is changed. Speed depends on body weight: people up to 60 kg can go up and down up to 30 times per minute; those from 61 to 80 kg, 25 times per minute; those of more than 80 kg. 20 times.
After finishing the exercise, the pulse is measured again. From this second result the value of the resting pulse is subtracted.
POINTS ACCORDING TO PULSE DIFFERENCE
Under 45 years old:
>75:1
70-74: 2
60-69: 3
55-59: 4
<54: 5
More than 45 years:
>65:1
60-64: 2
55-59: 3
50-54: 4
<49: 5
GUIDELINES BY SCORE
1 point indicates that the resistance is at the minimum. In this case, the proposed exercises should be performed twice a week for five minutes.
2 and 3 points indicate an improvable result. It is recommended in that case a workout three times a week for ten minutes and then gradually increase the time.
4 and 5 points mean good to optimal resistance. Training should start with the variants and dedicate 20 to 30 minutes to them.
General tip: Jogging, cycling and swimming are recommended. It is also advisable to take measures to reduce sedentary lifestyle and incorporate some more movement into daily life.
EXERCISES TO INCREASE CARDIOVASCULAR ENDURANCE
Take a walk at a light pace and occasionally take a few steps by tracing circles with your arms. Variant: every five minutes perform a sprint of 30 seconds to one minute in duration, depending on personal ability.
Jump with a rope to the rope, sometimes with both feet and sometimes jumping twice on each foot. Variant: Increase speed and cross your arms from time to time. Jumping on tiptoe at times.
Jump opening arms and legs at the same time and touching the palms of the hands above the head. Variant: After every four jumps squat and alternately stretch your legs forward (like Cossacks) and arms up and back.
RECOMMENDATIONS BASED ON THE TOTAL SUM OF POINTS
4 to 6 points. The physical condition is poor. The first thing to do is to move more in everyday life: take the stairs instead of taking the elevators, get off the bus one stop before… You have to convince yourself that physical exercise is not something that has been invented for others.
7 to 10 points. The physical form is not good but it is a good starting point. In a very short time, you can appreciate the benefits of doing some physical activity regularly.
11 to 14 points. The body responds. Surely you already have correct habits and you just have to keep them. Tests can pinpoint weaknesses that need to be worked on.
15 to 17 points. The physical condition is very good. As in the previous case, the goal is to maintain or achieve even better results in each of the tests.
18 to 20 points. It is a result worthy of an athlete. The goal is to maintain this level and not take a step backwards.
The usual way of performing this posture, trying to reach the ground with your hands, is not the most appropriate when it causes imbalance.
In the practice of yoga, the soil not only sustains us, it is also a source of momentum. Taking advantage of the soil to build the asanas is key to avoid overloading stressed areas.
Maintaining the focus of attention during the practice of yoga can lead you to spontaneously change some movement habits. On the one hand, it allows you to recover or maintain bodily integrity. On the other hand, it helps you to understand something else about the body, movement and its effects on our way of being in the world.
One of the changes to which the attentive and investigative attitude has led me is related to the postures that are usually built from the top down. For example, uttanasana (the pincer) or trikonasana (the triangle). Some time ago I started building them from the bottom up and I’m going to tell you why.
If you want to learn how to practice yoga, check out the Body-Mind’s Yoga Initiation Course.
IF YOU HAVE TROUBLE COMPLETELY FLEXING THE TRUNK WHEN MAKING THE CLAMP…
To perform uttanasana normally, simply raise the arms and flex the trunk forward from the standing position with the intention of bringing the hands closer to the ground.
As long as you have a good ability to adhere to the ground and an even distribution of tension in your connective tissue, performing the lowering gesture is a real pleasure.
You will progressively release the fabric, in a continuous game and adjustment with the force of gravity and the ground. Doing it this way, when the conditions are right, will maintain the tone balance throughout the body.
But, if in the construction of uttanasana you have the feeling that the descent of the trunk is slowed down, it means that an area of the tissue cannot continue with the proposed gesture. He has already given everything he could give. And in the fight against gravity, which would make it continue to spread, it remains hypercontracted to protect itself.
This happens to us when the state of our connective tissue or our ability to root are not one hundred percent.
In this case, you will feel that you are in a position that instead of a sense of balance, gives you a feeling of effort. Training yourself to detect this sensation is a great way to maintain safety in practice.
I have already reached this point; I am descending and the body has stopped the movement.
Accept the stop of the movement and hold it with the support of the hands in some area of the body.
Detect which area of tissue is slowing movement. Where is there excess tension?
Detect which area of tissue is inactive. Where is hyper-relaxed tissue?
Rehearse, through breathing and micro movement, a redistribution of tension: activate the inactive areas and then observe if that gesture releases the hypercontracted areas.
INCORPORATE YOURSELF WITH THE HELP OF YOUR ARMS
And very important: if the redistribution of tension is not achieved, it is essential to undo the posture using the strength of arms and hands, not only that of the back. Resting on thighs or knees, they will assume the force that the tissue that slows the movement cannot perform. Do not leave the work of doing it to the area that has hypercontracted.
If we haven’t stopped and given ourselves time to loosen the hypercontracted tissue, we have only one solution to keep moving forward: hyperextend another tissue. If we have done so, we will already have two tissue areas that will not be able to participate in the movement to recover verticality.
In this situation it is essential what I tell you above: the use of arms and hands that rest on other areas of the body to undo uttanasana. In case of not using them, injuries during the process of recovering verticality are frequent.
We will have left the posture with an area of hypercontracted tissue and another hyperextended. The distribution of tension and relaxation in the body will not be uniform and we will limit the ability to change state in the tissue.
The recommendation is clear: restore this distribution of tension. And one way to achieve this is to perform uttanasana from the ground.
HOW TO MAKE UTTANASANA (THE CLAMP) FROM THE GROUND
Building this posture from the ground is the way to recover the appropriate conditions of adhesion to the ground and uniformity in the distribution of tension. It also gives us awareness of our solid parts, the bones, and this eliminates the extra tension in the musculature.
When starting from the ground, a force is printed on the movement that ensures safe conditions in which the connective tissue can unfold naturally.
To perform uttanasana from the ground, the first thing we do is rest our hands on the floor, although for this we have to bend our knees. And keeping our hands supported, we will extend our legs until we feel that the movement stops.
This facilitates balance, eliminating the compensating forces to maintain it.
It exerts the function of braking against the effect of gravity, which, without the supports, should be performed by the tissue of the back.
It facilitates the micromovement of the dorsal and lumbar areas, allowing the gradual deployment of connective tissue.
It allows to accurately graduate the speed and pauses in the construction of the posture, inviting the deep observation of the functioning and state of the body itself.
And remember… You are restoring your ability to adhere to the soil and the even distribution of tension in the tissue. Uttanasana is the way to do it, not your purpose.
WHEN IT IS MOST ADVISABLE TO START FROM THE GROUND
Whenever we are in a moment of physical and emotional change it is highly recommended to move to a type of practice that allows us to verify the changes we are experiencing and find the appropriate way to move in that state.
In periods of recovery from an injury or illness.
During pregnancy.
During childbirth recovery.
While we are immersed in periods of strong hormonal changes, by natural cycles or by any other cause.
In all this, there is something that is especially valuable to me: learning to support, to push, to expand, to give space, to stop, to observe, to restart, to take into account the parts and the whole, to care.
Keeping all this only in the body environment is too much effort, the contagion to the rest of our ways of expression is natural.
Contemplating how this physical experience is transferred to the emotional, mental, relationship and life strategies realm, is invaluable.
Familiarizing babies with pool water offers an unparalleled framework for learning, relaxation and play that brings numerous benefits.
The amniotic fluid of the placenta has no chlorine or filters, but it is what a newborn can most remind a newborn of swimming pool water. He has spent nine months in an aquatic environment, without contact with air. Water is the medium he knows best.
If as soon as the umbilical cord falls, he takes advantage of this familiarity with the water to get into the pool, the experience can be very enriching for both him and the parents.
Manel has just turned ten weeks old. He was just over three when he first got into the pool. “I brought it as soon as the cord fell off and, although it is still very small and a short time has passed, I see that it is already much more awake, as if it were more open to everything,” explains Sandra, who is the one who always accompanies her son to the pool.
Sandra had previously taken her daughter Carla, who at three and a half years old not only swims alone in the pool but also skis, speaks English and moves with an unusual ease in girls her age.
Watching Manel dive into the pool, helped by his mother, one realizes that the fear of water is not innate. The center’s monitor gives instructions to several parents with babies of months. The boy seems calm, moves his legs nimbly to propel himself, forward and looks at his mother with his eyes wide open. He experiences underwater motor sensations that he will then apply in his daily life.
WHAT IS SOUGHT WITH SWIMMING FOR BABIES?
Although some talk about swimming for babies, teaching swimming is not the goal. “What is sought is motor stimulation at an early age, giving the baby guidelines and sensations of movement that can then be used on the ground,” explains the monitor.
“As the sessions progress, the baby will gain autonomy, increase his confidence and develop his ability to survive.”
A baby from 0 to 3 months is usually quite still, but in the water, he moves his legs and arms, tones his back and learns to hold his head. The water makes it easy, because it floats naturally and has much more freedom of movement.
This early stimulation, which out of the water does not usually begin until five or six months, allows you to learn to sit, crawl, walk or climb much earlier.
APNEA REFLEX IN INFANTS
Another advantage of working with such young babies is that they still retain the apnea reflex. Children survive in the placenta without drowning because they close the glottis so as not to swallow water. That reflex is preserved until six months.
“With time and perseverance, this involuntary movement of the glottis, based on training it, becomes voluntary and the child’s ability to survive in the water increases. The longer it takes to start immersing, the more you will have lost that reflex and the harder it will be for you to learn it.”
By the age of three, they can usually start swimming on their own. At that age, most children experience their first contact with water when coinciding with the passage from nursery to school.
The typical sessions take place in a well-conditioned pool, with a chlorine-free disinfection system, and last about 45 minutes, although the little ones retire earlier, because they get tired and get cold:
Parents walk first holding the baby by the armpits and looking at him while he experiences the sensation of floating and moving through the water.
Then they turn it and hold it by the head with one hand.
Next come the dives. The little ones put on a surprised face, but they seem to want to repeat.
Another benefit of these classes, and perhaps the most important, is that it strengthens the emotional bond between parents and children.
Yoga works at the same time body and mind to restore balance; That is why it is ideal for situations of excessive or prolonged stress. Start here.
What we call stress is the response to an overwhelming situation that threatens our physical and psychological well-being. The practice of yoga helps to recover the physical, mental and spiritual balance that stress has made disappear.
How does yoga help against stress? First, we must understand that, faced with a hostile scenario, the nervous system activates automatic responses for the defense or escape of said danger, which unbalance our well-being.
Responses may take the form of:
insomnia,
acceleration of heart and breathing rate, even leading to shortness of breath,
dysfunction of the digestive system: gastritis, ulcers,
phobias, irritability,
muscle contractures…
We associate these responses with an emotional state that we call anxiety or anguish. Yoga helps counteract these effects.
THE 4 BENEFITS OF YOGA AGAINST STRESS
The practice of yoga helps against stress from 4 different points of view:
You recover harmony body mind. Through the asanas -postures-, breathing and relaxation you will recover the harmony of body and mind. You will feel much more relaxed, centered and strengthened, which will allow you to face your external circumstances with more serenity, whatever they may be.
Helps to fall asleep. On a physical level, the practice of yoga promotes elasticity, strength and dynamism, which provides a feeling of tiredness and physical well-being that facilitates falling asleep and feeling fit.
Balances the nervous system. In addition, yoga balances the nervous, digestive, respiratory, lymphatic and circulatory systems. Breathing, together with movement, causes a slight massage in the internal organs, which ensure their proper functioning and oxygenation of the cells.
Calm the mind. From the mental point of view, yoga helps calm the mind; By focusing attention on the breath, accumulated tensions are automatically released, which helps to put worries in perspective and detach from them, allowing you to live in a more relaxed and complete way, focused on the present and now.
SAVASANA POSTURE AGAINST STRESS
Learn to cultivate your inner calm every day by practicing the savasana posture. Before long, healthy joie de vivre will blossom in you.
Calm, serenity, is a practice that is at the basis of health. Tranquility is not only a psychosomatic state, but also a workout.
The desire to stop and rest is often accompanied by guilt. However, it obeys an organic need and is as natural as drinking water and breathing. Not giving yourself permission to do so is almost like saying: I don’t have time to look for the car keys, so I will walk the 500 km. Psychosomatic calm is the key to the engine: that of the heart.
Almost all the values we appreciate in others are the result of calm.
It’s hard to be kind and patient when you’re rushing or nervous. Almost all the values that we appreciate in others, when we recognize them, are the fruit of calm. It allows us to connect with our most loving and compassionate part.
Among the yoga postures one of the most effective to train calm is savasana or dead body posture. Serenity is the basis of any spiritual or personal path.
Our health and joy depend on this enjoyable practice.
HOW TO DO THE SAVASANA POSE
Start by thanking yourself for taking time to rest and find your key.
How to get high. Place one cushion under your knees, another under your skull, and spread your arms apart. Or leave your hands resting on your belly.
Close your eyes. Or cover them with a tissue. This way you tell the organism that there is no danger and activate the parasympathetic system. Relax your jaw.
Attention to breathing. Focus on the rhythm, volume, and temperature of your breath at the tip of your nose.
Better not to sleep. At first it is natural to fall asleep but with practice it will be easier for you to rest without doing so.
Enjoy relaxation. Feel the openness and serenity you are cultivating and enjoy them.
WHAT OTHER VARIETIES AND POSES OF YOGA ARE RELAXING?
To relax in a situation of acute stress, it is advisable to practice hatha yoga, or one of its variants.
The most recommended postures to release tension are those that encourage the opening of the chest:
the cobra (Bhujangasana),
the fish (Matsyasana)
or the bridge (Setu Bandha sarvangasana),
and any twisting or inverted posture.
And the most suitable breathing for relaxation is the abdominal.
When stress overflows, it is advisable to start yoga with the help of a teacher and gradually practice also autonomously. You’ll see how you’ll feel much better.
We review the bases of this ancestral practice and propose a sequence of exercises with which to start the practice and learn to flow with these movements.
What is tai chi and what is it for? Tai chi is a relaxation technique from China that consists of performing delicate movements in unison that seem to caress the air, not only with your hands, but with your body. Bare feet – or shoes with flexible slippers – glide smoothly across the floor. Practicing tai chi is almost a ritual that is repeated every morning in many cities around the world, both Eastern and Western. The placidity that their movements give off fills us with tranquility.
Taichi means “what came first”, “the most essential”. Chuan means “fist” but also “concentration or gathering of energy”. Taichi chuan means “the gathering of the most essential energy”. To shorten and popularize it is called tai chi.
In this article we discover what tai chi is like for beginners and explain various exercises that allow you to apply the teachings of tai chi to the most common problems of everyday life: against anxiety and overstress, to appease back pain, to relax, clear the neck or even to combat insomnia.
KEYS TO TAI CHI FOR BEGINNERS
If we have always been curious to know how tai chi is practiced, here are some keys to understanding what people who practice tai chi are really doing. By observing them carefully, we will be able to understand it.
1. POSITION AND ARRANGEMENT
Every inhabitant of this planet, whether animate or inanimate, needs to take root in the earth and have a position commensurate with it. A building needs its foundations, a tree its roots and a table its support in the form of legs.
Humans depend on the position of the feet, hips and legs, which act as transmitters between feet and hips, to pick up and react to gravity.
If we observe the position of tai chi practitioners, we see that their feet delimit a grid, which receives the force of the earth, and through the legs, which are slightly bent, leads to the hip, which welcomes it in its circular bosom, and circularly directs it throughout the space.
It is a position common to all those activities that need gravity: when we run, walk or climb a ladder; when the tennis player waits for the ball, when skating, or when surfing.
In this position the center of gravity located in the pelvis is attentive without being tense and, by letting gravitational energy pass in any direction, it helps us to relate better to the earth and the environment.
We gain in balance, orientation and stability. With the addition that a good position of the body facilitates a good disposition in every way.
2. THE RHYTHM AND THE SPIRAL
What most characterizes those who practice tai chi is their rhythm: soft, light, chained movements that caress air in a fluid and calm sigh.
They paint the space with their body, without any syncopations. They flow like the ray of sun that filters through the trees, and that runs through the forest throughout the day. They are keeping pace with the earth.
Imitating the rhythm of the earth, they relate to it, its changes and transformations, and to the solar system to which our planet belongs. But also, with most of the internal organs of the body and with themselves. This way they balance internally and externally toning.
Another characteristic that surprises us is that its evolutions in space are based on curved shapes: spirals, circles and arcs.
They are the movements and structures that constitute the basis of any vital manifestation.
Celestial phenomena (storms, tornadoes, etc.); marine (waves, tides); those that are an intrinsic part of the nature of our cells (DNA); those that allow the growth of vegetables; those that serve for the transmission and reception of sound, and those that produce the heat and energy of magnetic fields.
When we practice tai chi, through spirals and circles we modify the force that comes from the earth. We are increasing our chi or vital energy.
3. CONCENTRATION FOR EXPRESSION
Finally, we must refine our perception to observe an invisible quality, but that accompanies all tai chi practitioners. Their gaze gives them away: they are there even though they seem not to be.
They have the eyelids of their eyes half-open and see everything that this opening let’s pass without paying attention to anything in particular. They look inward and see outward, feel and look at the same time.
They try to keep their attention on the line that delimits the inner world from the outer world. This makes it possible for them to accompany the weight of the foot, the movement of the hip and arms with thought, while seeing what is happening around them.
Thus, they establish a relationship between thought and weight, between mind and body. From this relationship that enriches both results a unity: the whole human being, including as part of that whole the integration of the human being on Earth.
Whoever practices tai chi is with his thought in the physical center (in the center of gravity, in the bowels) and follows his breath, concentrates, is here and now, in a word: meditates (which means to be in the middle, to be in and with the center). With the consequent reduction of stress, anxiety and increased concentration.
TAI CHI: EXERCISE FOR BEGINNERS AGAINST ANXIETY AND OVERSTRESS
Stand upright, with your legs about hips apart. He stares one point ahead. Try to open the field of vision while still looking at the point.
Feel your feet. Transfer your weight from one foot to another, appreciating all its parts. Root yourself, bending your knees (the knee should not exceed the big toe), feeling a path to the center of the earth and, at the same time, its opposite to the sky.
Walk, from this position, listening to how the weight of your feet comes and goes. Make a fluid movement. Include your arms and perform the wild horse. Listen, look, smell, taste, live.
TAI CHI: EXERCISE FOR BEGINNERS TO APPEASE BACK PAIN.
We start as in the previous case, but with the feet and back glued to the wall.
From those two or three points of contact with the wall (the hip, shoulder blades and perhaps the head), when rooting, the hip curves slightly forward to bring the lumbar closer to the wall and open them. Make the overture.
TAI CHI: EXERCISE FOR BEGINNERS TO RELAX
We lay on the floor on a mat, face up, with a pillow under our knees to arch our hips slightly. It should be a comfortable position. We listen to inspiration, expiration and pause. We try not to control the process.
We concentrate on expiration. With her, we begin to feel the weight of the feet, we compare them. The more accurate we are, the better.
Next, we feel the weight of the calves and knees, until reaching the thighs and the entire leg. Let’s compare them.
We continue gradually releasing the weight of the body with expiration. Feel it pulsating with your breath, sheltered by the earth. Don’t worry if you fall asleep, five minutes of restful sleep can be worth more than an entire bad night’s sleep. Then get up, and make the figure Closing the door. Repeat it several times listening.
TAI CHI: EXERCISE FOR BEGINNERS TO CLEAR THE NECK
We stand on the edge of a chair with our legs open, with a cushion or notebook on the floor, next to the legs of the chair. We drop from the head the entire spine to the ground by rolling it between the legs.
In this position we take the tip of the cushion or notebook and place it in the space between the seat and the coccyx, and recover the vertical position, unrolling the trunk, sitting on the cushion and the seat of the chair. The whole spine lines up and rests.
We surround one leg below the knees, on the tibia, with the fingers of the hand intertwined we throw the shoulder blades back and down and open them; We stretch our chest and belly and breathe. Breathing manifests itself in the pelvis. Then we make the figure Hands like clouds.
TAI CHI: EXERCISE FOR BEGINNERS AGAINST INSOMNIA
When a problem does not allow us to sleep, you will notice that your breathing is not very deep and is also tiring and short and can even be sound. We can restore its qualities by pressing the heels of the feet against the ground.
Then enjoy the full breathing, to feel alive: choose any movement from the sequence and perform it.
A SEQUENCE OF TAI CHI EXERCISES
It doesn’t matter that you don’t follow the sequence, you’ll already learn it. The most important thing is, first, slowness and fluidity, and these are achieved by visualizing the gradual change of weight on the feet.
Become aware of your surroundings. Throughout the day, look at the sky and the changes of light that are projected on the earth, they possess the secret of tai chi and the essence of life.
THE WILD HORSE SHAKES THE MANE
Stand upright, with your weight on your right leg, your knee slightly bent, and your right toes resting on the floor. Place your arms in front of you as if holding a “ball of air”. Rotate the trunk on the left foot and leg about 45 degrees, until the trunk, head and gaze are placed in this direction.
Take a step with your right foot in the same direction, starting with your heel. The width of the step will be that of your hip. Shift the weight to that leg and undo the “air ball”, opening your arms.
PUSH THE KNEE AWAY WITH ONE HAND AND PUSH
Starting from the same initial position of the previous exercise, place the palm of your right arm in front of you, at the height of the ceiling, facing the floor. Flex your left elbow and place your palm facing right, at the height of your head.
Then turn the trunk 45 degrees to the right, support the right heel and then the foot, shifting the weight of the body to the right leg. At the same time, the right arm and hand descend making a wide circle around the right knee, stopping next to the hip; while the left arm lowers, placing the hand to the right of the body at the height of the head, with the palm still facing the ground. Movement must flow.
To do it on the other side, pass the weight back and turn the trunk 45 degrees returning to the initial position but reversing right and left.
CLOSING THE DOOR
Open your legs to hip width. With the weight of the body resting on the left foot, lift the toes of the right foot, resting the heel on the floor. Place both palms on either side of your hips, facing down.
Carry the weight forward and, simultaneously, push the air with your hands forward, up, at shoulder height.
From there, shift the weight back, to the left foot, and at the same time change the direction of the hands, which will be with the palms facing the sky, and let them fall gently, along with the arms, at the height of the hips.
Repeat the movement from the beginning. To change feet, when dropping your arms, pick up the back foot next to the previous one and when you push take a step forward.
HANDS LIKE CLOUDS
Open your legs to hip width and slightly bend your knees. With your elbows flexed, place your hands in front of you, palms inward, right at navel height and left in front of your face.
From that position shift the weight to the left with the left arm and hand moving to the left in an arc, as if you were pulled by a thread that goes from the ground by the left foot running through the body to the left hand.
Go up your right hand, as if it appeared on the horizon, while you take a side step in that direction. Scroll looking at her.
The arms rotate, like a mill, and go where the weight moves.
THE SIMPLE WHIP
Standing, with your feet together and your right knee slightly bent, hold your left arm in front of you, at chest level with your palm facing the sky, and your right arm folded in front of your chest, palm facing down.
Rotate your hips to the right and your wrists, so that your left palm faces down and your right faces you.
Take a step at almost 90 degrees with your heel and, when shifting the weight, stretch your left arm if your hand stops looking down; The right opens out of the body, with a spiral movement, the palm still facing the body. Keep fluidity in mind when performing any movement.
This movement can be linked to Hands as Clouds. At first it is not important that the movement is precise, but constant, smooth and calm.
THE FROG’S KICK
With your feet together, bend your knees slightly and raise your right foot a couple of feet in the air. Cross your arms letting your wrists touch, at chest height. Feel your foot on the ground and do not shrug your toes, so as not to lose stability, and look forward.
Extend your right leg in the air, without losing verticality. Move your arms in an arc upwards until they open, one on each side of the body. The body should be aligned with the left foot.
To change legs, take a step starting with the heel of the right foot to the right and turning to the right while the arms meet in front of each other until you reach the starting position, but reversing left and right
THE NEEDLE AT THE BOTTOM OF THE SEA
With your feet together, bend your knees slightly and raise your right foot a couple of feet in the air. Stretch your left arm down, directly lifting your palm, and flex your right arm to raise your hand toward face height.
From that position, without shifting the weight, drop your right hand with your palm facing left to hip height, while your right foot and leg descend to the ground.
With the leg that is on the floor makes a small movement also downwards bending the knee.
You can then change the movement by reversing left and right. Remember that to maintain balance in this movement you must have your gaze resting in front and the foot on which you lean relaxed on the ground. Balance is something that can be trained.
PLAYING THE HARP
With your feet together and your knees slightly bent, bend your right knee to rest your right toes on the floor.
With the weight of your body on your left foot, take half a step back with your right, while dropping your right arm below your hip.
Then, and without passing the weight forward, the leg, foot, and left arm come forward. Place your left heel on the ground with your foot in front of you, making a 45º angle outwards.
This movement can be linked and performed after moving the knee away with the hand. If at first you do not find the tempo do not obsess: the first thing is to understand the exercises and then perform them. When you have them internalized, they will come out easily.
BOOKS TO GET STARTED IN TAI CHI
Tai Chi for the West; Gerard Arlandes. Ed. Rba-Integral
Tai-chi step by step; LamKam Chuen. Ed. Rba-Integral
These stretches help prevent injuries to the inner thighs. Practice them to keep them fit when exercising and resting.
Adductor injuries are known because they are frequent among footballers, who run abruptly changing direction, and among dancers, who work the external rotation of the legs in almost all their classic positions, with the knees and the tips of the feet open. However, anyone can suffer discomfort related to this musculature. Stretches that make the adductor muscles more flexible are very useful to avoid them.
WHAT IS THE DIFFERENCE BETWEEN ADDUCTOR AND ABDUCTOR
An adductor muscle is generally the one that joins or approaches an imaginary axis that divides the body: when crossing one leg over another the adductors of the thigh rotate it inwards, like a hinge.
The abductors, on the other hand, are its antagonists: they separate, they open. By uncrossing the legs, they work to turn the thigh outwards. Therefore, the adductors are the muscles that are on the inner side of the thigh (the adductor musculature is made up of five muscles), while the abductors will be on the outer face.
WHY STRETCH THE ADDUCTORS
Stretching the adductors (both before and after exercise) and in moments of relaxation is a good practice that contributes to:
Reduce low back pain due to poor posture
Reduce the pain of pubic osteopathies of the groin area due to bad movements or gestures such as kicking a ball or rotating the legs.
STRETCHING FOR ADDUCTORS DURING EXERCISE
Although to a lesser extent than in professional athletes, also anyone who practices exercise is exposed to these somewhat frustrating injuries, from which it can take months to fully recover. Before and after exercise, it is advisable to stretch the adductors well.
In general, the cause of strains and tears of this musculature is simply overload from intense exercise or lack of proper warm-up. To prevent them, a few stretches before and after muscle work are enough.
This is one of the simplest adductors stretches:
Stand with your heels together.
Leave the tips of the feet somewhat open, in line with the knees and with a natural rotation of the legs.
When bending the knees, the stretching of the inner thigh is noticeable.
If you also raise your heels to stay on tiptoe, the stretch increases.
THE BUTTERFLY POSE: STRETCHING IN RELAXATION
In general, any opening of the hip involves the extension of the adductors, especially if the torso is tilted forward.
Getting used to adopting the butterfly pose (or Baddha Konasana, in yoga) from time to time, while chatting or watching TV, helps to relax these muscles.
Sit on the floor, bend your knees, and bring the soles of your feet as close to your pelvis as possible. Interlace your hands holding your feet and keep your back upright.
Bring your knees to the floor but without forcing, feeling a slight stretch of the inner thigh. Breathe calmly, gradually releasing resistance.
To deepen the stretch, you can inspire and tilt the trunk forward when exhaling.
WHAT TO DO IF THE ADDUCTORS HURT
Adductor pain appears when they suffer excessive tension due to an involuntary and continuous contraction. This can cause – both in professional athletes and beginners – that the muscle fibers (mainly the adductor major, the adductor longus and the adductor corto) rupture, causing discomfort. These symptoms may warn of muscle overload:
Mild pain in the area
Muscle stiffness of the area
Discomfort when performing activities
Discomfort when contracting the muscle
Discomfort when stretching the muscle
If you suspect that you are suffering from a muscular overload of the adductors, it is advisable that you do some rest and consult a specialist.
Enjoying the right strength improves our relationship with ourselves and the environment. It is not enough to cultivate muscles, but the balance of body and mind.
Any action we do, get out of bed, wait for the bus, sit, read while holding the book with our hands, have a cup of tea, paint a picture, go hiking … Everything requires strength to a greater or lesser degree.
The main responsible for reacting and transmitting forces is the musculoskeletal system. When we train it, we can relate better to the environment.
STRENGTH EXERCISES: ADVANTAGES OF PRACTICING THEM AT ANY AGE
Most machines do not improve with use. An old city bike does not transform into a racing bike with 18 or 27 gears for very high speed to which we submit it; A pocket calculator does not become a supercomputer no matter how many mathematical problems we solve with it.
The human body is different. The muscles are renewed every five years and if I dedicate myself to a sports training, legions of novice cells are created and ensure the relief. Without doping, the number of these cells can be perfectly doubled after prolonged efforts.
As scientists, doctors and weightlifters well know, the more muscles are used, the stronger they become and that doesn’t just apply to a young body.
In 1990 a group of scientists from Tufts University (USA) showed that people of both sexes, aged between 86 and 96 years, improved their strength and balance in 8 weeks of supervised training, regardless of how they had treated the body until that moment.
Since then, other studies have proven that training with weights or bodybuilding machines helps restore bone density loss, decreases arthritis of the joints, including the knees, and moderates’ insulin levels in diabetics.
Naturally, it is not necessary to wait until the age of eighty to train with weights and improve fitness. Actually, the best results, always for people who have never exercised before, are obtained when we start practicing with weights from the thirty or forties.
WHAT HAPPENS IF THE MUSCLES ARE NOT USED?
Disused muscles do not stay the same, lack of activity leads to wear and tear and atrophy.
Hard work does not wear them down, on the contrary, they become not only stronger, but bigger. It’s a surprising result, something scientists don’t fully understand. Somehow the muscle cells feel how they are used and remodel themselves to better cope with the work.
This effect, as has been proven with astronauts, only happens when we are in gravitational orbit, not when we leave it.
The body of all animals does a hard job that goes unnoticed: it is animated by the gravitational force.
Gravity is not only a force, it is also a signal, a sign that speaks to the body and tells it how it should act. It communicates to our systems and devices how they need to be to work more effectively.
It automatically provides the resistance force that keeps muscles and bones in shape.
In a zero-gravity environment, muscles atrophy because the body perceives that it doesn’t need them. Those of the hip and back, which are the most used to counteract gravity, can lose muscle mass at a rate of 5% per week. Bone losses go at a rate of 1% per month.
WHY DO STRENGTH EXERCISES
A baby, when awake, moves his limbs in the crib, investigating the limits of his movement without knowing it. And, when we give him the finger of one hand, he clings tightly to it. It’s their way of feeling the body.
This is how we do it, also when we grow up, because the easiest way to feel the body is by making strength.
Which has a positive side: when we finish a weight training, we feel invigorated, capable, full of confidence and with the most marked figure.
And a negative, which can act against us by taking the effect for the cause: wanting to feel vigor, self-confidence and ability only with strength exercises, without realizing that with an excess of training we lose sensitivity, dexterity, expression, perception capacity and we fill ourselves with strength, but brute.
It is what has given force a bad name, considering it in some circles as lacking intellect and being associated with violence.
The ideal force for an individual is the one that allows to hold and move the body itself, which will be useful in any setback (for example, avoiding the impact of a fall, transporting the shopping bag or pushing a revolving door).
Therefore, beyond this controversial issue, if strength exercises are performed with moderation, they have great advantages:
They lighten the burdens of everyday life. A friend told me that she needs help removing the parking brake from the car every time her son or another man has picked it up. Being able to move that brake is fundamental for her.
They improve physical health and not only increase muscle strength but also that of tendons and ligaments.
They improve the flexibility of the joints.
They reduce fat and increase muscle mass.
They lower blood pressure.
They produce positive changes in cholesterol.
Improve glucose tolerance.
They form and shape the figure of the body in a visible way. Even after the first day of training we can see how our muscles have grown and the meat is transformed into tight muscle.
This last quality becomes danger, when force is not at the service of an activity or health but of what can be seen. Who only has the moderation of himself in what is seen and not in what he feels, ends up a slave of what he seems to be and moves away from what is.
The difficult balance point is between being strong and being strong, between feeling good and looking good. It is the harmonic point in which we know how to apply different degrees of force according to the activity we perform.
We can exert a powerful force when we need it, but also have dexterity and know how to use the fine mechanisms of the body: the ability to thread a thread in the needle to sew, fix a clockwork mechanism or write a letter.
Have the sensitivity to adapt to the environment and know how to perceive our needs and those of our peers. No force can match that of the perception and expression of feelings.
In this regard, let us recall the words of Gandhi: “The most powerful and humblest force available to the world is love.”
Two ways to measure excess weight training are breathing and voice.
When performing an exercise or finishing it the breath does not reach through the diaphragm to the belly, we must reduce the weight we use or the repetitions.
We will also do it when we have a hoarse or irritated (darkened) voice after training.
GOLDEN RULES WHEN USING WEIGHTS IN STRENGTH EXERCISES AT HOME
If you are over 35 or have any physical injuries or difficulties, consult a doctor before starting the program.
Wear appropriate footwear, especially if you train standing.
Use weights that are in good holding condition, especially if they are adjustable weights.
Keep your back straight when lifting weights. Watch when you move them or take them: it’s all part of the training.
Start by doing a set of 10 to 15 repetitions of the exercise for each muscle. When you gain strength do two or three batches resting a minute between exercises. Fewer repetitions and more weight, more muscle volume.
Expire when you make the effort to lift your weight. Do not breathe quickly: it will cause hyperventilation. Do not hold your breath when working with heavy weights: you can raise your blood pressure, get dizzy and lose control over the weights.
Visualize inwardly the work that the muscles perform while training with weights: increases the effectiveness of exercise and physical strength.
Don’t exercise the same muscles more than three times a week.
Don’t try to lift more weight than you can.
If you feel pain, immediately stop exercising for a few weeks or try it with less weight. If it persists, consult your doctor.
From time to time visit a teacher to show him what you do and avoid the vices of practice.
HOW TO OPTIMIZE STRENGTH TRAINING SESSIONS
Preheating. It starts by warming up the body and never exercising directly with weights. For 5- or 10-minutes jump rope, run with or without displacement, do athletic walking.
Progressive rhythm. We start little by little and add rhythm, for example with music. At the end of the weight exercises we walk, gradually decreasing the speed and when we notice that the pulse returns to normal, we stretch, to finish with an exercise of relaxation on the floor, feeling the weight of the body and breathing.
To prevent injuries and intensify and increase the benefits of strength and aerobic exercises, warm-up, cool-down and relaxation are essential.
HOME STRENGTH EXERCISES FOR EVERY AREA OF THE BODY
EXTENSION OF THE TRICEPS AND SHOULDERS
Open your legs wide and turn both feet to the right, slightly bending the right knee and tilting the trunk towards it, resting the right elbow on the thigh. The left arm remains attached to the body, stretched, holding the weight at hip height.
With your elbow fixed to your side, drop your forearm and weigh it to a 90-degree angle and return to the starting position. You will have to work hard to keep your elbow close to your body.
Perform a set of repetitions with each arm. Throughout the exercise, keep your spine straight.
WORK THE BICEPS WITH THE WEIGHTS
Standing, with your legs slightly bent, bend your elbow and raise the weight of your right hand gradually turning hand and weigh in the direction of the biceps. While lowering the right arm, raise the left, and vice versa.
With this alternation go repeating the exercise. Focus on keeping your elbows fixed, you can also stick your back to a wall so as not to move it.
GAIN STRENGTH IN THE UPPER AND MIDDLE BACK
Bend the trunk by the hip joint, forming a straight line with trunk and head. Drop your arms with the weights, perpendicular to the floor.
Raise your arms in a cross and lower them again. You can also carry the weights backwards or upwards, but always keep your back straight and do abdominal force in the direction of it.
EXERCISE FOR STRONG THIGHS AND BUTTOCKS
Standing, with the weights attached, the arms slightly flexed at the elbow and the feet separated the width of the hips, take a long step forward and when you have your foot on the floor, allow the knee to bend until the thigh is parallel to the floor.
Return to the starting position and perform the movement with the other foot. Repeat the process several times.
STRENGTHEN CHEST, SHOULDERS AND ARMS
Lie on the floor with your feet more than your pelvis apart. Lean on the palms of your hands and the tips of your feet to raise yourself to stretch your arms.
The back should be straight and aligned with the legs and head: all three will move as a block when we flex our arms towards the ground, without ever touching it.
Flexion is done in two seconds and climbed in one. If you can’t lift your body, support your tibias.
EXERCISE THE UPPER ABDOMINALS
Lie on your back and raise your feet, keeping your legs bent at a 90º angle and crossed at the ankles, with one foot on the other.
Place your fingers on your temples, elbows forward. Elevate your head and neck to your chest so that your face faces your thighs, and roll your torso until comfortable.
Move your elbows until you try to touch your knees. Unroll the torso again without touching the ground.
TO STRENGTHEN LEGS, THIGHS AND WAIST
Stand on your side on the floor, with your left leg bent and your trunk lifted thanks to the support of your left forearm and hand.
Raise your hips, putting force on your abdominal muscles, and stretch your right leg in the air, raising and lowering it. The whole body should be aligned with the right leg.
Repeat it on the other side.
STRENGTH EXERCISE FOR CALVES AND FEET
Standing on a step with your feet parallel and hip distance apart, rest on the step only your toes and the pad of your feet.
In this position, move your foot until you stand on tiptoe, as much as you can and lower again.
Tiptoe in one second and lower in two, allowing your heels to drop to the maximum.
BODY MUSCLES AND MUSCLE GROUPS
Of the approximately seven hundred muscles of the body and according to their functionalityfour classes are distinguished:
SKELETAL OR LONG MUSCLES
They are linked to bones by tendons located in the extremities and trunk. They collaborate with the bones to give the body strength and power.
They are very visible and allow displacement or move large masses. With them, we play a game of beach soccer, run in the mountains, get off the train, climb the stairs, sweep, swim, dance, jump or walk.
They are, for the most part, volunteers, because we can control their movement.
They come in many different shapes and sizes, allowing them to perform different functions.
Some of the largest and most powerful are those we have on the back, which together with the abdominals and legs form a complementary system that allows us the erect position.
To do this, some relax while others contract, sometimes in opposition; If we stand it is because they tense in the opposite direction and, although it seems paradoxical, their efficiency is maximum. All these antagonisms, fortunately, are not conflictive, but can be advantageous, if regulated, and in that our body is a specialist.
To walk, we need to activate 54 muscles, all at once.
It is enough that a muscle stop acting or does it with a few tenths of a second of delay so that we reach stumbles or staggering to the kitchen, where our chamomile infusion cools.
FACIAL MUSCLES
They are those of the head and neck, which allow us to chew, see, smell, speak, blow, whistle, laugh, cry and with which we express feelings and moods: sadness, joy, surprise, love, fear …
They also allow us the relationship with the environment and the organism.
They are not big, but small. A simple smile sets in motion in a very well-coordinated way, 17 small muscles of the face. A kiss on the mouth mobilizes 29, of which 18 are only for the tongue.
Without forgetting those that produce the voice, located in the neck, which are reflexes and are regulated with our physical and mental state and that of the environment (excess cold or heat), as professional singers know.
VISCERAL MUSCLES
They are, for the most part, involuntary and are distributed throughout the interior of the body:
in the stomach and digestive system so that the food we eat advances, facilitating digestion;
on the walls of veins and arteries and the entire circulatory system, where they open or close blood capillaries. They include the king of them all: the heart.
In the urethra where they prevent us from urinating unexpectedly;
in the womb helping us to be born, etc.
MUSCLES OF THE HANDS AND FEET
Prodigy of skill and dexterity that receive the ultimate impulse of the long and skeletal muscles, of the fine ducts of the blood and where we find the nerve terminals that receive the orders of the central nervous system to be able to write, caress, hold the keys or play a musical instrument.
All of them are in action, forming a network of interrelationships that facilitates the functioning of my body as an organism, in which the parts cannot be isolated. When we activate any muscle, all the systems of the body are activated to a greater or lesser degree.
Training in the squatting posture is ideal to promote relaxation and combat stress. It also stretches the back and activates the intestines.
One of the great postures to relax the nervous system, if not the most complete, is the squatting posture. When our nervous system is very activated, squatting is ideal to regulate it, because we stretch the back and above all activate the parasympathetic system, which slows down the nervous system and induces relaxation. It is also a great exercise to improve posture and prevent muscle aches such as back pain.
According to osteopath Quim Vicent, trained in post urology and neuropsychoimmunology, squatting is innate in humans, as is bipedal walking. It is very common in the East to see people of all ages adopting this position on the street in the most diverse activities: cooking, chatting, eating, playing … Most do it with their heels firmly on the floor and their buttocks almost touching the same.
In the West we only see children squatting. However, as we grow up, we stop practicing this innate way of getting high and then when we try to do it, it costs us too much.
Recovering this practice, says Quim Vicent, can be a great way to add another tool to our strategies to improve relaxation and combat stress so common today. Training us to squat comfortably again will also bring us many other benefits.
WHY SQUATTING HELPS COPE WITH STRESS
Squatting has a relaxing effect on the nervous system, so it is a good exercise to practice when we are under a lot of stress or feel nervous.
The anti-stress effect, argues osteopath Quim Vicent, is mainly due to the fact that it increases volemia, that is, the tension of the vessel wall, which activates the baroreceptor reflex; This, in turn, informs the nucleus of the solitary tract (the center of emotions) and activates our parasympathetic system.
This is crucial, because activating the parasympathetic system generates a state of rest that allows us to save or recover energy, causing a relaxation of the body.
Pathologies such as fibromyalgia, chronic fatigue or irritable bowel, among others, are associated with a very active sympathetic nervous system and a low parasympathetic.
OTHER BENEFITS OF SQUATTING
In addition to being great for relieving stress, the squatting exercise has many other benefits for the body, especially for the back and posture. These are the most outstanding according to Quim Vicent:
Stretch and release your back. The lower back is stretched, so that the spine is decompressed and the hips are released.
Reduces localized voltages. During the squatting posture the weight of the body is evenly distributed, preventing so much tension from accumulating at certain points.
Improves posture. Squatting activates the muscles that maintain postural correction, stretching the posterior chain of the back and mobilizing the tibioastragalin joint, very important to maintain balance. It also relieves back and neck pain.
Relieves constipation. This posture improves digestion, helping to go to the bathroom more regularly and easily.
Stimulates circulation. When we squat, venous return increases, which can be useful to relieve or prevent circulatory discomfort.
It favors the elimination of toxins. It also increases the uptake of the lymphatic system, improving the body’s drainage system.
SQUATTING POSTURE: HOW TO TRAIN AND DO IT WELL
To regain the squatting posture, it is best to practice frequently. Little by little, you can gain flexibility and improve posture, while reducing the overactivation of the sympathetic system and improving our stress levels.
For the training to be more effective, the expert in osteopathy and post urology Quim Vicent recommends that it be practiced about three times a day, approximately 30 to 60 seconds. Here are their tips:
When moving downwards, it is important to keep your feet in contact with the ground, without raising your heels. If you do not arrive, you can hold on somewhere or place a support under your heels. It is a matter of adaptation: with perseverance you will achieve it.
Hold the pose for a minute, looking straight ahead and breathing relaxedly.
Put your arms as you feel most comfortable or comfortable.
You can practice this position at any time and whenever you want to go into relaxation mode, but if you have trouble going belly, the expert’s advice is to do it before to activate the intestines and make it easier for you.
WHY AM I HAVING TROUBLE SQUATTING?
If we want to try to recover our ability to squat, Quim Vicent encourages us to also ask ourselves this question: if children can squat so easily, why do many adults have so much difficulty?
There could be a cultural aspect, the fact that squatting is related to the image of someone from a tribe in an African village, or that of Vietnamese peasants eating rice.
On the other hand, although squatting in an office chair would be ideal for the hip joint, the way we dress makes it unlikely to adopt it.
Surely, we also stopped squatting because of the design of the toilets. Holes in the ground require the squat position that we no longer practice, even though several studies show that greater hip flexion in this pose correlates with less tension when defecating.
