Exercise-Yoga

5 Exercises You Should Never Do

Most people believe that all exercises are good, safe and effective. After all, it’s all exercise, and that has to count for something, doesn’t it?
Some of the exercises you are doing right now may even be detrimental to your body. As important as exercise is to our health, it is even more important that we do only what is beneficial and scrap the rest. Here are a few types of exercises that are useless, inefficient, or just plain dangerous.
So what makes an exercise risky? Here are a few tips to look out for:

• Any unusual or “unnatural” movement pattern in the exercise
• Any movement that causes pain or discomfort in any way
• Any movement that enhances muscular imbalances that are already present
• Any movement that requires joint flexibility that is above and beyond your range of motion
• Any exercise with risks of injury that outweigh the potential benefit of the exercise itself

5 Exercises You Should Never Do

1. Posterior (Behind-the-Neck) Pull Downs
2. Behind-the-Neck Shoulder Presses
3. Straight Ball Curls
4. Leg Extensions
5. Sit-Ups

Stretching Exercises

Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse. If you are in need of any exercise gear, here is a promotional discount code from Foot Locker to help you save!
Stretching has many benefits. The most obvious is an increase in muscle flexibility, which results in many other improvements. There are many benefits gained from a regular stretching:

• Increased flexibility and range of motion.
• Injury prevention.
• Improved posture.
• Improvements in sports performance.
• Stress relief

Stretching Exercises
Stretches for side of neck

• Sit or stand with arms hanging loosely at sides
• Turn head to one side, then the other
• Hold for 5 seconds, each side
• Repeat 1 to 3 times

Stretches back of neck

• Sit or stand with arms hanging loosely at sides
• Gently tilt head forward to stretch back of neck
• Hold 5 seconds
• Repeat 1-3 times

Shoulder Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Place your right arm, parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
• You will feel the stretch in the shoulder
• Repeat with the other arm

Hot Yoga At Home

Practicing yoga at home has never been easier.  If you are a beginner to yoga or relatively new and want to establish an at home yoga practice, it is important to do some groundwork before jumping into the fray.  To prevent injury and maximize the power of your yogic experience, careful preparation and modest investments can make learning yoga at home viable, efficient, and fun.
There are a lot of benefits to doing yoga postures at home. You certainly don’t need to take yoga any further than that, but there is more information on these spiritual and healing aspects if the interest is there. Like anything, take what is appropriate for you, and leave the rest. If you are new to yoga, or just need some new apparel, you can use this coupon code from Patagonia to help you save!
What you need to get started with yoga at home
The best reason to start a home yoga practice is that you don’t need much to begin:

• Choose or create a quiet, uncluttered space in your home for your practice, and stock it with the essential basic yoga props mat, strap, blocks, blanket, bolster, etc. The space doesn’t have to be large, but it should be quiet, clean, open and sacred.
• Set realistic goals, starting out with small pockets of time (10-15 minutes).
• Your body knows what’s good for you and what’s not. Before you begin your practice, take a few minutes to sit or stand in stillness. Scan your body from your toes, up your legs to your knees and into your hips and lower back. Then scan up to your upper back, shoulders, arms, stomach and chest. Notice any sensations anywhere, ranging from simple sensations of energy to stronger ones of discomfort or pain. Stay tuned into those areas as you do your practice. If you feel increased pain or new pain be sure to back off and choose a different variation of the movement.
• Begin with basic yoga sequence and expand your practice as your skills improve.

Uttanasana
Brings energy to the head and respiratory area; helps clear the sinuses Stand with your feet hip-width apart and rest your forearms on a chair seat. You can also place a blanket on the chair seat for extra padding. Hold two to five minutes.
Leg Yoga
The Leg to Side Pose is a part of Leg Yoga. It stretches your legs, waist and spine. It also helps reduce your belly’s fat. It stretches the back, shoulder and neck muscles.
Method: Lie down on your back. Stretch the arms out perpendicular to the torso with palms facing down. Then slowly raise your legs up perpendicular to the floor. Inhale and gradually brings your legs down close to the left arm. Twist the torso to the opposite side while keep your shoulders and arms on the floor. Turn your face to the right and exhale. Hold the position for 5-7 breathes and then release.