Pedaling in a group to the rhythm of music is a fun way to get in shape and strengthen the cardiovascular system. Here are some tips for beginners.
Arrived from the east coast of the United States, spinning has been imposed in recent years as a fashionable exercise in gyms.
It consists of pedaling in a group on stationary bicycles, to the rhythm of an energizing music and following the instructions of a monitor that guides a hypothetical outdoor route, with some strong “climbs”.
Despite being practiced indoors, it achieves, therefore, that the training is very dynamic and the group is involved in the activity collectively, helped by music to interpret the changes of rhythm and maintain the regularity of pedaling.
SPINNING EFFECTS: BENEFITS FOR THE BODY
The monitor usually sets very fast paces, so spinning requires a lot of energy.
Although the resistance of the pedals can be adjusted, the objective is precisely to stimulate the cardiovascular system with effort.
However, you have to be cautious if you are not used to it and listen to the body to adapt the rhythm to the level of training of each one, since the groups are rarely homogeneous.
Spinning exercises above all the muscles of the legs and buttocks but also all that allows to maintain the position of the upper part of the body, such as the lumbar, trapezius, pectoral or deltoids.
One of the advantages of the bicycle is that the joints do not suffer as much as when, for example, you run, because it does not impact on them all the weight of the body.
TIPS FOR BEGINNERS IN SPINNING
The monitor must be notified before the first session so that he can help familiarize us with the bike and the movements, and to take it into account during the session.
To begin with, the saddle is placed at hip height while standing next to the bike.
Once seated, the heel is supported on the pedal to check that the leg is fully extended at the lowest point of the rotation; Thus, as you pedal with the front of the foot, the leg will flex just a little, just enough.
It is important to provide yourself with a bottle of water or an isotonic drink.
As for the most suitable clothes for spinning, it is recommended to wear tight pants that do not cause friction with the skin. as well as a sweat towel.
The same body movement can be done by activating the muscles or simply letting gravity act. Both types of movement lead us to different mental states. To sleep, we will choose the movements in which we abandon ourselves.
In a previous article we talked about the yoga exercises that activate us in the morning and those that we should avoid before sleeping in order to rest deeply; Today we focus on the movements that we need to include in our night routines to favor that rest.
We will take into account not only the structure of the movement, what we can observe from the outside, but we will also keep in mind the quality of the movement. We can make the same gesture using different dimensions and elements of our physical body and this has important effects on our mood and mental.
HOW TO MAKE ASANAS TO SLEEP BETTER
Think of a concrete movement like jathara parivartanasana, for example. Being stretched on the floor with the knees bent, we will seek to support them on the ground on one side and the other, which implies a twisting of the waist. In what different ways can we make this movement? We can make a movement by projection or by weight. The effects will be different.
PROJECTION MOTION TO ACTIVATE YOU
Our starting instruction will be to bring the knees to the side and direct the movement until they touch the ground. This is the most common way to do it and we can call it movement by projection.
With projection movement the whole body enters a state of action. You will feel your muscles activate with sensations of strength, taking direction, controlling movement. And consequently, this quality of movement leads us to an emotional and mental state that we could define with the same words.
MOVEMENT BY WEIGHT TO RELAX
Another option of the jathara parivartanasana would be to make, after a small gesture to move the legs out of the balance axis, that the weight of the legs and pelvis generate and complete the twisting movement. They will slowly descend without us controlling the path they follow to do so; The inertia of the weight will have taken over. We will call this other movement to build the same posture movement by weight.
With movement by weight, the body enters a state in which it allows itself to be sustained and focuses on loosening the tensions that prevent it from following the force of gravity. And mentally and emotionally we open ourselves to assume the same state: after deciding the first gesture to tilt the legs so that they begin to weigh, we abandon our will to direct the movement, we focus on removing the obstacles that prevent us from abandoning ourselves and the space is opened to contemplation.
Neither option is better than the other. As we can see, each one has different effects. It will depend on what we are looking for and needing to opt for making the movement with one quality or another.
WHY TORSIONS HELP YOU SLEEP
What is the movement that the baby most often makes during the first months of life?
When he is hungry, which he is often, he turns his head in search of the nipple – a neck twist. When he wants to move, because he has little muscle strength, he uses his weight to do so. His first tests of global movement are the passage from upside down to upside down and for this he performs twists.
We see that the movement that predominates at this stage is torsion. And what are the psychological characteristics that are present and develop in those moments? Usually, the baby seeks intimate contact, is very empathetic, is able to abandon himself and is completely dedicated to the satisfaction of his priority needs.
Knowing the close link between our connective tissue and our nervous system, we know that by generating a certain movement we rescue the psychological states that, by experiences, are linked to it.
If we focus on the issue of rest, we see that two psychological states appear that favor it and that are linked to torsion. Both the capacity for abandonment and being focused on the satisfaction of priority needs are the two states that we are interested in activating in us, adults, to enter into a deep rest.
THE BEST MOVEMENT TO SLEEP LIKE A BABY
Performing torsions, in any body area, is a good option. Performing movements by weight, even if they are inclinations or bends and extensions, is also a good option.
But, without a doubt, it is best to perform torsional movements by weight. This implies that they are twists in a lying position:
While lying on our backs, we turn our heads to one side and the other as if it were a bowl full of water that someone moves between their hands.
While lying on our side, we let one of our shoulders weigh back and then weigh forward.
While lying on your back, flex your legs and let them fall to one side and then to another.
It is very likely that you will need to train until you get the movement by weight. It is not a habitual movement in our way of life and needs more time to be realized, it is slower than the usual projection movement.
Some postures, exercises and remedies help to release the muscles from the accumulated tension of a whole day of stress and bad postures.
Most back pain is not congenital or due to accidents, falls or sports injuries: they are simply the result of excessive nervous or emotional tension, which can translate into muscle stiffness.
Or they are due to poor posture, inactivity and weakness of the abdominal muscles, as well as carrying too much weight or doing it incorrectly.
The best way to take care of your back is to strengthen your abdominal muscles, get used to adopting the proper posture when standing or sitting, and practice the stretches that are most appropriate in each case.
3 FAST-ACTING ANTI-PAIN POSTURES
When back pain occurs, adopting a certain posture can help us relieve it.
Posture against pain that radiates to the legs
Back pain can be very strong and radiate to the legs.
In these cases, it helps to adopt a special posture that frees the back of all load, achieves a maximum opening of the neural canal and eliminates pain quickly.
Lying on your back.
Tilt so that the most affected side of the back is up.
Place under the spine, at the height of the lumbar, a cervical roller or a rolled towel.
Flex the leg below and stretch the upper leg.
Rotate the torso so that the arm below is on the side of the back and the upper arm in front. The head should rest without tension.
Stay like this for a minimum of 10 minutes. Abandon the posture if the discomfort increases.
Picking up: the child’s posture
A stretch that is very easy and manages to relax the entire back is what in yoga is known as the “child’s posture” or Balasana, perhaps because it evokes the fetal position, excellent for the spine.
The posture gives the sensation of closing in on oneself, and gently stretches the spine, hips and ankles.
This posture is adopted in yoga to rest but also serves after a busy day or to relax after exercising, because it eliminates tension in the lower back, hips and neck.
Kneel on the floor, sit on your heels, and lean forward to bring your chest to your knees and your forehead to the floor, with your arms along your body.
You have to breathe deeply, relax your muscles and quiet your thoughts for at least a couple of minutes.
Picking up and stretching your arms
The same posture can also be done by stretching the arms forward, separated the width of the hips and with the elbows slightly flexed. You pull yourself forward with your fingers and press your buttocks.
Gently pushing with your palms against the floor it is easier to sit on your heels.
After a few minutes of deep breathing, he returns to the basic child’s posture, with his head down and bringing his hands to his feet, palms up.
In yoga, the hands relax next to the feet, palms up, but can be placed over the kidneys. If you have trouble sitting on your heels, place a rolled towel between your thighs and calves. If the forehead does not reach the ground, you can let the head hang.
EMERGENCY REMEDIES FOR BACK PAIN: WHAT CAN BE DONE?
Faced with back pain that recurs or does not disappear in a few days, you have to react quickly. There are five emergency measures that anyone can apply:
Cold. Placing a towel with ice cubes, therapeutic bags of cold gel or simple compresses soaked in cold water for ten minutes helps a lot when the pain is more intense because it relaxes the muscles, reduces the side effects of inflammation and has an anesthetic action.
Heat. It seems like a contradiction, but sometimes heat is also beneficial. It is recommended to apply heat when the pain returns with less intensity after having administered cold. You can use the sauna, a hot water bottle, a shower or an infrared lamp. What always helps is to put a hot water bottle on your belly with a damp cloth underneath. In this way the back is relaxed through the reflex zones. However, it is not recommended to apply heat when the pain is very sharp and responds to massive inflammation.
Normality. In no case should we allow pain to alter our daily lives. It is advisable to continue with the usual activities, otherwise a spiral of pain and discomfort can begin from which it will be increasingly difficult to escape. A recent report by the British association The Work Foundation assured, after consulting with the most prestigious specialists, that continuing to work is better for health than resting against problems such as back pain. In any case, work cannot become a cause of pain (it is in many cases), which may require taking measures to improve ergonomics in the workplace.
Activity. Back pain does not need rest. It is advisable to exercise to improve circulation and activate the immune system. This way the tissues will receive nutrients and any damage will be repaired. Just walk, run or bike. The only prevention is not to do anything that is beyond the means of our physical condition.
Relaxing breathing. You have to sit with your back straight or, if you can, lie on your back on a not too soft surface. A hand is placed on the belly and begins to breathe calmly and deeply, breathing in and out consciously. In just two minutes the back relaxes and the sensation of pain is reduced.
The contradiction between activity and relaxation is only apparent: both are necessary. Also, both cold and heat can help depending on the origin of the pain.
EXERCISES THAT HELP AGAINST BACK PAIN
At the same time, daily exercises should be performed at home or the gym following the instructions of the professional.
There are exercises that are generally considered beneficial for the back. However, it is best to carry out an individualized program. It is important that they enhance stability, mobility, balance and strength.
It is not true that back pain requires rest. It is only indicated in a few cases. In the majority, on the contrary, it is convenient to exercise. Nothing better against pain than performing an exercise table for a quarter of an hour each day.
On the website of the American Association of Orthopaedists you will find a selection of exercises in Spanish to treat and prevent back pain. However, the exercises should be indicated by a therapist because they should be adapted to the characteristics of the patient.
In any case, they must meet the following objectives:
More stability. The exercises should be designed to strengthen the muscles of the back and especially the abdominals. This straightens the spine and achieves a more harmonious overall posture. You also have to increase the tone of the muscles that are inserted into the pelvis and hip. It is very important that the buttocks have a good tone because they reinforce stability and control in the center of the body. Pilates method exercises are ideal to achieve this goal.
More mobility. Most people suffer stiffness in the dorsal vertebrae, which generates a series of imbalances and pain. Yoga is especially recommended. More balance. Deficiencies cause postural problems that damage the back. The exercises must take care of the quality of the contact of the feet with the ground in a static and moving position.
More aerobic exercise. Physical activities demanding on the lungs and heart are usually beneficial for the back. Whatever the exercise chosen, you should ensure that the dorsal area (the center of the back) remains upright. You can run, swim in backstroke or use the bicycle or treadmill for 20 to 30 minutes daily.
It is possible to do an effective pilates without going to a studio or gym equipped with the machines of this method. Pilates exercises on the wall may be more accessible, but they strengthen you in a balanced way, without overloads or risks.
The Pilates method has 90 years of life and is of maximum topicality. The reason is surely that those who are interested and practice it get good results and spread the word. The latest trend in this discipline is Pilates on the wall.
Pilates wall exercises use body weight and wall resistance to tone muscles and improve flexibility. They are based on slow and controlled movements, which are accessible to people who are starting in the method or looking for a type of training with low impact. Often, wall support offers safety in practice, and reduces or distributes the load that versions of the exercise must bear without that support. We tell you why it is fashionable and we propose a video with exercises to practice at home.
If you liked the video of Adriana Sintes with the Pilates exercises on the wall, we advise you to take a look at the Pilates course at home of Escuela Cuerpomente.
PILATES ON THE WALL: WHAT IT IS AND WHY IT IS FASHIONABLE
The main feature of the method is that it strengthens the whole body without resorting to weight machines and classic repetitive gym exercises. Instead, it uses a series of controlled and precise movements that tone the muscles harmoniously, improve body posture and increase flexibility.
The measure of how much force is exerted on the joints during an activity is known as impact. High-impact activities, such as running or jumping squats, can lead to joint pain or other injuries.
On the other hand, low-impact activities, such as pilates and especially exercises that are performed leaning on a wall do not put as much pressure on the body and are an excellent way to stay active without putting your joints at risk. Therefore, Pilates is an excellent choice for those with joint pain or other injuries that limit their mobility.
In the studios specialized in pilates they have very specific equipment, which is not found in gyms, such as the reformer, the wunda chair or the cadillac. But the Pilates method goes beyond these machines and you can apply its logic to practice at home with the only help of a wall.
FREE PILATES EXERCISES ON THE WALL
Here we propose other exercises to practice Pilates on the wall at home:
1. SEMI LUNGE SUPPORTED
Stand in front of the wall and rest the palm of your left hand on it.
Take a step back with your left leg up to about 60 cm away and press with your palm against the wall.
Bend your right knee and tilt your torso forward, until you feel a stretch in your left hamstring.
Hold a breath or two. Release and repeat 10 times changing legs.
2. SQUAT WITH WALL REST
Stand with your back to the wall about 60 cm away. Put your back in contact with the wall.
Slide slowly along the wall until your thighs are parallel to the floor.
Hold this position for more than 20 seconds or as long as you can.
Rest and repeat 12 times.
3. TOUCHING YOUR FEET
Start by sitting on the floor with your back against the wall and your legs stretched out in front of you.
Open your legs until they are hip-width apart.
Tense your abdomen and press your lower back against the wall.
Extend your left hand and touch the toes of your right foot.
Then bring your right hand to your left foot.
Alternate sides for 45 seconds or as long as you can.
4. BACK TWISTING
Start by sitting on the floor with your back against the wall and your legs stretched out in front of you.
Open your legs until they are hip-width apart.
Tighten the abdomen. Turn your torso to the right and extend your left hand to touch the ground on the other side of your right leg.
Turn to the other side and extend your right hand to touch the ground on the other side of your left leg.
Alternate movements for 45 seconds or as long as you can.
7 BENEFITS OF PILATES ON THE WALL
The human body wasn’t designed to sit in front of a computer all day, yet most of us do. This can lead to weak core muscles and poor posture. The Pilates method is a great way to combat this by strengthening the deep abdominal muscles, which in turn improves posture.
The core is not limited to your abdominal muscles; It also includes the muscles of the back and sides, and the deep muscles. The wall provides additional stability for the spine, allowing you to focus on properly activating your deep abdominal muscles, something that can be difficult for a beginner to do when doing Pilates on the mat.
When done correctly, pilates on the wall can be an extremely effective workout that offers the same benefits as a traditional workout.
Correct poor posture. One of the main benefits is that it helps correct poor posture by strengthening the muscles of the back, neck and core (which includes all the superficial and deep muscles of the abdomen). Poor posture can misalign several muscles or joints and discomfort can appear anywhere in the body.
Less pain. If you improve your body posture, the stress on your back and the risk of pain will be reduced. Some specific pilates exercises on the wall can relieve tension in the back by stretching and massaging the muscles. Increased blood flow can help reduce pain and promote healing, if there are any problems.
Pilates exercises on the wall strengthen the core. The stronger the core, the easier it is to have good posture. Core muscles play a crucial role in supporting the back, and pilates on the wall is an effective way to strengthen them. By strengthening the core, it improves posture, stability and balance.
Pilates increases flexibility and lengthens muscles. Unlike most forms of exercise that focus on building muscle, Pilates lengthens your muscles, giving you a slimmer, elongated appearance. The wall can be used to deepen a stretch and improve flexibility by providing support and stability.
Improves endurance and muscle strength. Endurance is an important quality, especially as we turn spring. It is the ability of muscles to work for long periods of time without getting tired, and is essential for everyday activities, such as carrying groceries or playing with children. Not only that, greater endurance translates into better performance in sports and other physical activities.
Improves balance. Precise Pilates exercises produce a fine tuning of neuromuscular patterns, which is seen in better balance, coordination of movements and self-confidence. The exercises enhance body awareness or proprioception because during practice the attention is directed inwards.
It can help physical rehabilitation. Pilates is often used in physical rehabilitation programs due to its low-impact nature and ability to improve core strength, flexibility, and muscular endurance. The wall offers support and stability to people who are recovering from an injury or surgery. It can also be a great way to relax the body in some of the more challenging positions.
Some subtle but effective movements help to free your back and neck while in the car, favoring a more relaxed driving.
More than a series of movements exercised a few hours a week in a gym, the Pilates method proposes a way to be more aware of the body and work it intelligently at any time of the day, uninterruptedly.
That is why its basic principles can be applied in many everyday situations: sitting at the computer, while watching television, walking with a bag in a shoulder bag or a child in your arms, in the queue of the bus or the subway, standing in front of a photocopier or in any domestic task. Also, behind the wheel of a car.
The movements are subtle but effective and serve to enhance body awareness.
PILATES IN THE CAR: FROM BEFORE YOU START
To begin with, it is advisable to sit properly.
The backrest must form a 90º angle so that the spine is straight, and we must be careful not to collapse on the lumbar region. It’s about imagining that we hold books over our heads.
The knees must be kept apart at a distance equivalent to the width of the hips.
Finally, the steering wheel restraint must be used to raise the upper back from the waist, and not to raise the shoulders. It is about standing up trying to maintain a straight line from the hips to the crown, which facilitates the free circulation of energy throughout the body and distributes the weight evenly.
TAKING ADVANTAGE OF TRAFFIC LIGHTS: EXERCISES AT THE WHEEL
When stopping at a traffic light, you can take advantage to pull the abdominal muscles up and in, contract the buttocks and then slightly push the steering wheel, as if one wanted to get up from the seat.
You have to count to five. The long-term goal is, in a natural way, to always try to maintain the tone of the so-called “power center”, this abdominal strip from which posture and all movements are controlled.
PILATES EXERCISES FOR TRAFFIC JAMS AND TRAVEL
Sitting on the ischia (the base of the pelvic bones), the spine straight and the shoulders away from the ears, the gaze is kept forward and the arms without tension.
It is inspired by lengthening the column as if you wanted to reach the ceiling with your head.
Exhale without losing posture, while contracting the abdomen by tucking the navel and pulling the shoulders and shoulder blades down.
It can be repeated about 10 times every hour or half an hour.
WHY PILATES HELPS YOU
The Pilates method, developed by Joseph Pilates in the early twentieth century, combines principles of Eastern disciplines (such as yoga or martial arts) with Western ones, such as therapeutic gymnastics. In the twenties Pilates opened a studio in New York where he worked closely with dancers and actors. Over the years it has become a popular method.
The discipline, which has been developed in various ways, is still largely based on the paradigm and dynamic exercises, muscle strength, concentration, breathing and relaxation thought by Pilates.
Certain exercises may be helpful in treating acute or chronic back pain. As one of the basic principles of the method is that balance and body well-being depends on the strength of the “core”, of the central area of the body, exercises that strengthen the abdominals can have a beneficial effect.
WHAT OTHER BENEFITS DOES PILATES BRING YOU?
The benefits of Pilates are multiple:
Strengthen the abdominal and lumbar area to protect the spine and increase stability.
Improve flexibility.
Develop strength and musculature in a balanced way.
Correct posture, strengthen weak muscles and stretch poorly elastic ones.
Develop respiratory capacity and improve oxygenation of the body.
Increase body control and coordination.
Improve concentration.
Train body awareness.
Help prevent injuries. It also serves as a rehabilitation method even in people with very little mobility.
Some exercises, such as “the clam” or the lateral leg lift, which we explain below, develop pelvic-lumbar control and strengthen the legs and buttocks.
A ten-minute run with moderate intensity can favor the creation of new neurons and improves learning, memory and response time of the brain.
New research suggests that something as simple as a short run can improve brain functioning. It is another advantage of physical exercise, which, practiced regularly reduces the risk of developing a wide variety of chronic diseases.
The positive impact of exercise on brain function is yet another reason to get moving. But what is the best type of exercise to achieve the desired effects?
BRAIN EXERCISE: A 10-MINUTE RUN AT MODERATE INTENSITY
While any body movement can be beneficial, new research suggests that a short, moderate-intensity run can improve brain function.
Twenty-six healthy subjects completed a 10-minute treadmill run at 50% of maximal oxygen uptake, followed by a rest session.
In order to measure the impact of this exercise session on both mood and executive function, the researchers used the so-called “two-dimensional mood scale” and the Stroop test of combination of colors and words before and after each session.
Researchers found that a 10-minute run stimulates the prefrontal cortex, resulting in a more positive mood and increased executive function.
While the study is small, the positive impact of exercise on brain function is supported by previous research.
HOW HAS THE EFFECT OF EXERCISE ON THE BRAIN BEEN MEASURED?
The Stroop test is a well-known test, which starts with a relatively easy task and then ends with a more challenging part. In the last task, the participant is shown a written word, the name of one color, but printed in ink of another color. The participant is asked to name the color of the letter and there is a delay in the response due to the mismatch between the word and its color. This time it takes for the brain to finally decide which answer is correct is used to assess cognitive function.
The researchers of this study measured the differences in time between the easiest task and the most difficult task and observed how a short 10-minute run at a moderate pace impacted that time. The results found that running led to shorter time differences between tasks. Consequently, the researchers concluded that running can increase executive functioning in the brain.
EXERCISE IMPROVES LEARNING AND MEMORY
Although the study does not specifically consider the effect of physical exercise on brain-derived neurotrophic factor (BDNF), previous data analysis indicates that body activity, especially interval training, may result in a higher concentration of this protein, which may have a positive impact on both learning and memory.
Running is known to increase BDNF, which helps generate new neurons through neurogenesis. But the benefits of running in the brain don’t end there. Running increases, the activation of certain areas of the brain, possibly through the concentration needed to maintain balance and pace.
There are different neurotransmitters that can be released during a race, along with impacts on the endocannabinoid system. In fact, the runner’s “high” that many people experience is likely due to the impact on this system.
Running is another tool for improving mental health, and the benefits of this mode of exercise can be achieved in as little as 10 minutes. If you’re looking to give your brainpower a boost, you may want to consider incorporating short runs into your weekly fitness program.
Gain strength in your abs. Regularly exercising the abdominal muscles promotes the health of the back. With this exercise your posture will improve.
The effort to reduce and give firmness to the abdomen often responds to an aesthetic purpose and that is why the important link of the abdominal muscles with the rest of the body is not usually taken into account.
In the belly, about four fingers below the navel, converge the hypothetical axes that cross the body and there, therefore, isthe key to balance and posture.
Understanding the relevant role of the abdominals allows you to exercise them correctly to promote back health, prevent and relieve some digestive problems such as constipation, increase body energy and improve balance, silhouette and movement.
BENEFITS OF STRENGTHENING OBLIQUE ABS
One of the problems of the weakness of the abdominals is that then the belly is advanced and produces the tilting of the hip, which forces the lumbar muscles to extra work that can have an impact on the cervical.
To correct this posture, you have to get used to contracting the abdominal muscles taking advantage of each expiration, dragging the lower abdomen inward and towards the navel, and trying to get the ribs down towards the navel.
It is not about “putting gut” with force but about maintaining the right tension, breathing in a natural way.
The more these abdominals, known as recti, contract, the more the space between the ribs and the pubis shortens, and the more the lumbar space opens. This is what happens with clothespins: if they close in front, they open in the back.
By “picking” the abdomen in this way, independent of the rest of the body (without dropping the shoulders forward), weight is released to the back and legs, and lightness is gained when walking, standing or even sitting.
EASY EXERCISE FOR OBLIQUE ABS
Lie on your back and bend your legs. Support the left foot on the right knee, keeping the lumbar area always supported.
Breathe in and, when exhaling, contract the abdomen towards the floor to lift the head and the upper part of the trunk with the right arm behind the head, trying to bring the right elbow closer to the left knee. Then make the movement to the left.
Repeat about 10 times per side.
PILATES EXERCISE FOR OBLIQUES
Enjoying toned abs helps you prevent back pain. This exercise also strengthens the pelvis, hips and legs.
Lie on your right side, with your head resting on your right hand and your left hand resting on the ground in front of your belly. Stretch your spine and legs, contract your abs, and lower your shoulder blades toward your ribs. Inspires.
Extend your left leg and raise it to align with your hips, contracting your quadriceps and slightly flexing your foot. Expire as you return your leg to the starting position, keeping your ribs and pelvis in a neutral position. Repeat the exercise 8 times on each side.
To perform this exercise, it is important that one leg does not extend more than the other. This would unbalance the pelvis, something that is not convenient for the correct body balance.
Of course, this exercise is more effective if you combine it with others in a complete and personalized Pilates session.
In the neck conflicts between the head and the heart are reflected. We can relax it and prevent neck pain with exercises and taking care of emotions.
The neck supports the head and links it to the torso. But this bonding is not just physical. The neck acts as a link between the head and the heart, between logic and emotions.
This is what osteopath Quim Vicent, an expert in post urology and psychoneuroimmunology, maintains. “When we have neck pain, it is convenient to take this link into account. We can relax the shoulders and do exercises to relieve pain by making the neck muscles more flexible, but it is also important to see what else is happening, if behind our pain, the tensions, there is an emotional component, “says the expert.
WHY THE CERVICALS TIGHTEN
“The neck is, in fact, a step: through it pass concepts, desires, ideas and intentions of the brain to be transformed into practical action,” says Quim Vicent. “It’s a bridge: it’s not the action itself yet. Through it also passes everything that gives life: air, water, food, blood and nervous circulation. It is, therefore, an essential part of the body.”
For all this, and because it is a narrow passage, it is easy for energy to be restricted in this area, says the expert. That is why here we focus on this perspective, which considers cervical tensions as an expression of psycho-emotional imbalance.
“When feelings conflict with logic, the result is stress. The difference between what the brain thinks and the heart’s desires can make you feel helpless, stuck, confused, even dizzy, or unbalanced. All this can be reflected in tensions in the neck, “warns Quim Vicent.
“On the other hand, the cervicals have great mobility, they are one of the most flexible parts of the body. And it is curious to see how the pericardium (the membrane that protects the heart) is connected to the back of the neck,” adds Vicent. “Surely you have noticed that, when you repress emotions such as anger or fear, the first thing you do is tense this area.”
Can a neck problem reveal how we lock ourselves into our way of seeing and interpreting a situation, relationship or conflict? “Exactly. It may be expressing our inflexibility and our inability to adopt or contemplate different points of view, for example.”
But we can go into more detail and see what types of emotional conflicts are hidden behind each type of cervical pain, according to the expert. For example:
Pain in the lower vertebrae. The lower vertebrae, for example C4, C5, C6, can be in relation to the thyroid gland, and through them they can affect language and voice, that is, what I express and what I receive. Tensions in this area may reflect situations where I do not allow myself to express my opinions or where I hear messages that cause me outrage and anger. We have a hard time digesting what we hear…
Torticollis. Repeated torticollis is a frequent reason for consultation. Torticollis expresses a motor conflict of contrariety in action, situations in which in part we want to turn our heads to see someone, but on the other we forbid it. If the muscle contraction of torticollis prevents us from making the shake of our head, we may want to say no to someone or something, but we don’t let it. On the contrary, if pain prevents us from nodding our heads, the problem may be that we would like to say yes and we don’t allow it either.
In Spain, psychosomatic medicine is not recognized as a medical specialty, but in other European countries it is just another specialty. For Quim Vicent it would be important not to lose sight of the importance of this type of medicine, since it takes into account emotions, considers them and analyzes them from a therapeutic approach.
EXERCISE TO RELAX THE NECK
According to all this, there are plenty of reasons to try to relax neck, neck and shoulders with stretching, meditation and breathing. “Just observing ourselves and putting emotions in front of us will be of great help so that they are transformed into other energies and our neck relaxes,” says the expert in osteopathy and post urology.
This exercise proposed by Quim Vicent is designed to help relax the shoulders and release cervical tension, in addition to promoting self-observation:
You can stand or sit in a chair or on the floor.
With your back straight, you look horizontally and separate your arms from your sides, about 30º. The palms face upwards to keep the shoulders in external rotation and open the chest wide.
Tilt your head to one side and move your arm from the opposite side down.
Play with your breath: when you inhale maintain the position, when you exhale force the inclination of the neck a little more while you bring the opposite arm further down. Enjoy stretching.
Repeat to the other side, to do the full exercise.
Low back pain and back discomfort are very common. These exercises to stretch and strengthen the lumbar relieve pain and prevent its appearance.
Making a sudden movement while carrying weight or spending long days standing or sitting in a bad position are clear examples of common situations that load the back through the lumbar area, until a day comes when back pain appears, especially low back pain.
We can give rest to the lumbar and seek momentary relief, but the most effective is to prevent pain and contribute to reduce it by learning to relate and function better with our body.
WHAT CAUSES LOW BACK PAIN AND HOW TO AVOID IT
If at home we lift a pot or in the supermarket some bottles of water from the floor simply bending the back, we will be loading the lumbar and adding points to suffer low back pain. In fact, if we make this movement many times, pain will indeed appear, because this part of the body should not carry all the weight.
However, if instead we use the legs, that is, we lower the center of gravity by bending the legs and performing the force with them and the abdomen, the lumbar area is freed from the effort and the dreaded low back pain.
If we spend hours sitting without maintaining a position aligned with the ground or carrying the entire trunk in the lumbar and without moving for more than an hour, day after day, back pain will appear. For it to disappear we have two possibilities:
Get up and walk about 10 meters every half hour.
Change the sitting position every 10 minutes: we can start aligned, with the ischia in the chair, the spine in line, the abdomen making a slight force inward and the ears on the shoulders. And from there we change: once we lean more on one ischium, then on the other; we cross our legs or separate them; We bend one leg under the thigh and then the other… Let’s use imagination.
In standing positions, a large majority of lower back pain appears due to hyperextension of the knees. If the knees are hyperextended backwards, we block them, which automatically blocks the lower back preventing it from breathing.
All this blocks the passage of gravity into the sky and leads to back pain. Simply by loosening the knees, without bending them, the relationship with the earth is unblocked and the lumbar ones are opened letting them breathe.
Another part of the solution lies in the time off, because one of the best things we can do is walk, but keep in mind these aspects:
It is best to walk at a light pace, with your hands free.
Do the steps a little longer than normal.
Don’t stop for half an hour.
Direct your gaze forward and open your field of vision so that you do not look at a fixed point, but see the landscape, including the ground and the sky. In this way body and mind will open to the earth that welcomes us and the sky that keeps us.
We can also perform some stretches that relax the area and strengthen the muscles. Below you will also find some therapies and habits that will help you prevent and relieve low back pain.
EXERCISES FOR LOWER BACK THAT RELIEVE PAIN
DISCHARGE LUMBAR TENSION
Stand with your back touching a wall, with your feet about 20 centimeters apart, and making a slight force of the abdomen towards the back. Next:
Move your feet away from the wall (about 20 centimeters) while you take your pelvis off the wall so that it follows the line of your thighs.
Hold this position for 20 seconds and notice how the buttocks and thighs take the weight of the body and release the dorsals.
If you want the torso to connect with the lumbar, raise your arms without raising the trapezoids or shoulders and sticking the open shoulder blades to the wall.
The further you move away from the wall, the more force you will transfer from your back to your legs. You can separate from the wall until the lower back has come off.
SPIRAL TO ACTIVATE THE COLUMN
The vertical spirals activate the spine, adjacent musculature and solar plexus.
Stand up, bend your knees and slide your right foot and leg without placing weight on top, that is, without displacement. The weight is on the left leg and foot.
Then raise your arms to the side until they are crossed and turn to the right with your right foot and leg firmly rooted in the ground.
Hold the position for about five seconds and repeat the whole process about five times.
Once the 5 repetitions are done, perform the exercise again by extending the left leg and spiraling to the left.
ROCKER TO OXYGENATE THE DORSALS
This position, the seesaw, will allow the dorsals to breathe, that is, the breath to reach them.
Sit on a stool, cross the fingers of your right hand with those of your left hand, and place them below your left kneecap.
Swing the trunk slightly back from the ischia. The arms do not force to support the leg, the leg is supported by the crisscrossing of the fingers and the trunk, which has the chest out and is in a straight line inclined backwards, acts as a counterweight.
You can stay three minutes listening as the air expands the lower back.
Repeat the exercise with your other leg and fingers crisscrossed in an unusual way.
ALIGN THE BODY WITH THE LUMBAR
With this exercise you will learn to align the body with the lower back, something especially important when we spend many hours sitting or not moving.
Sit on a stool and open your legs a little more than your shoulders, separating your feet from the stool so that they are below the knee or a little beyond.
Push the left foot towards the ground so that the thigh makes a slight force forward and the left ischium is raised, resting the body on the right ischium.
Drop the trunk to the left, while bringing the left side of the trunk forward and the right side back making a spiral. The head falls to the left side and looks towards the left foot.
Hold the position for five seconds.
Return to the center and repeat the entire exercise from the right foot to the other side. Five times on each side.
RELAX AND STRETCH YOUR BACK
This exercise to rest the lumbar can be easily done in the office to relieve low back pain and preventively.
Sit on a stool or chair with your legs open.
Let the force of gravity drop your head forward feeling how the cervical vertebrae relax.
Continue to drop the rib cage, curving it and with your arms forward, feeling how gravity relaxes the dorsal vertebrae.
Follow this path dropping the lumbar area to the sacrum, until you notice that the ischia detach from the stool.
Stay in the position for a moment, and then return to the opposite path. Feel the vertebrae align with the ischia as they move up.
REST THE LUMBAR
After performing the above exercise, if you can, you can stretch on the floor and put your legs apart on the stool as indicated in the figure, to rest.
FLEXILIZE THE SPINE
This exercise, which begins with the yoga cat pose, is performed smoothly along with the following exercise. The sequence makes the dorsals and the entire back more flexible.
In the first part of the exercise:
Stand on all fours on the ground, with your abdomen exerting a slight force towards your back. Maintain this light strength throughout the exercise.
As if someone were pulling your coccyx into your legs and in the direction of the earth, make an arc that begins at the coccyx, continues through the sacrum, lumbar, dorsal and cervical and involves the entire spine.
FINAL REST
From the previous posture, as if someone were pulling your tailbone back, undo the curve of the spine by bringing the trunk back to sit on your calves and relax your whole body.
Listen to how the breath expands and rests the lower back.
Repeat the entire sequence 5 times.
OTHER WAYS TO RELIEVE LOW BACK PAIN
In addition to doing exercises for your lower back, you can improve body awareness and work your muscles in other ways:
DANCE
One of the best and most fun exercises is dancing. Look for a good dance teacher (classical, modern, jazz or hip hop) and dance. There will be many benefits:
You will learn many things about how your body works and how you work.
Dancing requires preparatory exercises in which the mind learns to enter the body and project it into space, opening new physical and mental horizons.
TAI CHI
Tai chi is a meditative dance composed of gentle movements in which the body makes circles and spirals in space and the mind accompanies them.
It is a good way to enter the lumbar area and relax it, protecting it from any effort.
RESPIRATION
Breathing can help us become aware of our lower backs and relax them:
Sitting or lying down we inspire the first time by swelling the belly and exhaling lengthening the spine as if we wanted to touch the ceiling, putting the navel inside.
We felt the pause.
The second time we inhale with the navel inwards and we feel that the air goes to the lumbar area, which expands and we let the air out.
We leave a breath that goes in and out without doing anything and repeat from the beginning the whole process three times
STRETCHING FOR LUMBAGO
This exercise is ideal for quickly soothing lower back pain:
We lay on the floor on our backs, with our backs glued to the ground.
We flex the legs and take with the right hand the right leg below the kneecap of the knee, and the left leg below the kneecap of the left knee.
Without closing the legs (on the contrary, we leave them open, with an opening a little more than the shoulders) and with the legs relaxed on each side, we attract one leg to the chest slightly and then the other, alternating.
We play a little in this position as babies do when they are lying on their backs.
Creaking, clicking, or crackling in the knees and other joints may frighten us, but they don’t reveal a problem if they’re not accompanied by pain or swelling. In any case, exercising strengthens the knees and reduces crackles.
Knees or ankles may creak with the first few steps after prolonged sitting or lying down. Some people even voluntarily crunch their finger joints. But why do their knees creak? The causes can be several and we explain them below.
CRUNCHES IN THE KNEES: THE CAUSES
Knees can creak for several reasons:
BECAUSE OF THE SYNOVIAL FLUID
The most common cause of crackles or clicks is the performance of an unusual movement that demands the joint to perform beyond the usual, such as when we make the knuckles crack or make a gesture and the back sounds.
In this case the creaks are due to partial collapse of microbubbles found in the synovial fluid, the “oil” that bathes the joint and facilitates its functioning. These crackles are called crackles and in principle do not respond to any problem or cause harm. There is no reason to worry.
BECAUSE OF OSTEOARTHRITIS
Another cause is that the bones rub in the joint capsule, but this only occurs in advanced stages of age-related osteoarthritis, when the cartilage is badly damaged, and the noises are accompanied by pain and inflammation. It is therefore not the most frequent cause of creaking.
CRUNCHES ON THE KNEES: WHAT TO DO
When we feel a crunch, we immediately imagine that we suffer from osteoarthritis, rheumatoid arthritis or some type of injury to the cartilage or bones. Actually, if there is no pain or reduced mobility, there is nothing to worry about. However, to stay calmer, you can consult your doctor.
If the noise appears after a fall, a deformation, swelling or pain is appreciated, the visit to the doctor is justified. The traumatologist will examine the joint and may perform an MRI.
HOW TO PREVENT KNEES FROM CREAKING
By moving and working the joints throughout their range of motion we are stimulating the production of synovial fluid, the substance that acts as a “fat” within the joint so that the sliding of bones and cartilage is smooth. In addition, exercise strengthens the muscles that control joint movements.
Exercises that do not cause jumps or turns that are too abrupt (such as swimming, cycling or rowing) are especially recommended for the joints.
Sports that meet these conditions are swimming, cycling, water gymnastics, inline skating, yoga, tai chi or pilates.
It is highly recommended to combine these exercises with strength training with machines, weights, elastic bands or with exercises that use the weight of the body itself.
CAN YOU RUN IF YOUR KNEES CREAK?
If your knees don’t hurt, aren’t swollen, hot, or red, you can run with peace of mind.
In fact, even if you suffer from osteoarthritis, you can run and doing so can reduce pain and the progression of the disorder. This is demonstrated by a study conducted in the United States with 1203 patients over 50 years for 8 years: running helped them reduce discomfort.
Jogging leads to a positive adjustment of all structures of the lower musculoskeletal system. Muscles develop and are better able to absorb shocks and vibrations. Passive elements such as tendons, ligaments and bones also become more resilient. Physical exercise is the best way to protect yourself.
