Wednesday, November 11, 2009
Yin Yoga-Time for Discovery
Yin Yoga is passive yoga. There is no standing, there is no flow but there is deep stretching and connecting with the body.
In a Yin Yoga class, you will probably only do about fives poses. These poses are held for a longer period of time when compared to a traditional yoga class and last from two to five minutes. Don't get me wrong, its pretty intense to sit in a deep stretch. The cool thing is what goes on in the head while you are in the pose and the awareness the position brings with the body. Your body goes through several different emotions and sensations throughout the duration of the pose. Energy and tension is released and muscles are unlocked. I leave the class feeling lighter and taller.
Yin Yoga is a great juxtaposition to any intense workout routine such as running, biking, spinning, kick boxing, etc. It gives your body a change to work out any kinks or shortening of muscles that may have occurred during these exercises.
Some days you may be feeling tired and may not feel like a workout-I suggest trying Yin Yoga as a way to get some blood flowing.
The caveat is that Yin Yoga classes are only gaining popularity and are hard to find. What I suggest is trying your own version at home and hold some passive stretches. Light some candles and turn on calming music that will not distract.
While in the stretch, let your body relax into the position and release all tension in your shoulders and just let go. Focus on the breathe. When you come out of your stretch, do it so gently and take your time.
This is not a workout that will burn a lot of calories but this workout supports your other activities and is a way to show gratitude to your hard working body.
Tuesday, November 10, 2009
Lesson Learned: Holistic Recovery Plan
On my road to recovery, I have mentioned that I am fascinated with all that I am learning about the body and healing. I am used to being in the mindset of "go, go, go" and "burn, burn, burn" that I sometimes leave my body behind. Now that I am in this state of awareness of my body (and believe me, the nagging back pain won't let me think otherwise) I am learning about two different approaches when it comes to healing.
I am now two weeks to the day post injury. I am better in the sense I can move around and am not wincing in pain every time I sneeze or bend forward. I was not better in the sense that my anti-inflammatory pills were making me extremely drowsy and my butt was getting so tight that it was it basically in my shoulder. This is because my physical therapist told me not to do yoga. Oh yeah, I did swim and do the elliptical last week which I think only made matters worse because I could not stretch afterward.
My massage therapist is encouraging me to do yoga, however, and her point is that what caused my injury was not the typical reason a person slips disc. I am not overweight and I am not out of shape. But, I am EXTREMELY inflexible. And this is because partly of my genes but mainly because I have not honored this ever so important practice and have worked it into my regimen. Additionally, I am encouraging bad habits because I keep doing cardio activities that just reinforce the injury and what caused it.
Anyway, her point was why in the world did my physical therapist have me do strengthening exercises and encourage cardio when I am already strong and that is not the reason why I got hurt in the first place. And why in the world am I still getting tighter?
It seems, my physical therapist prescribed me a recovery plan that was fit for an overweight and out of shape man. My massage therapist asked if my physical therapist even touched my body. It turns out she hadn't and as a result there was no way she could have known how tight my glutes and hamstrings are thus not really understanding what caused the injury.
So, today I am embarking on a new recovery program. First off, I am ditching the anti-inflammatory pills, which were making my life miserable. I am now taking flaxseed oil which has anti-inflammatory powers. I am going to do gentle yoga every day until my back pain is gone. And I will walk or swim as long as I don't feel pain but will not push in either discipline.
We will see in a couple weeks how I feel by taking this holistic approach to recovery. I guess, if I am writing about being on the bike and getting back on the marathon training horn in a couple weeks, we know it worked.
I will vow to keep stretching and make yoga a part of my life even after I recover. :-)
ps-will write about how I am managing my diet in this less active time. it's hard!
I am now two weeks to the day post injury. I am better in the sense I can move around and am not wincing in pain every time I sneeze or bend forward. I was not better in the sense that my anti-inflammatory pills were making me extremely drowsy and my butt was getting so tight that it was it basically in my shoulder. This is because my physical therapist told me not to do yoga. Oh yeah, I did swim and do the elliptical last week which I think only made matters worse because I could not stretch afterward.
My massage therapist is encouraging me to do yoga, however, and her point is that what caused my injury was not the typical reason a person slips disc. I am not overweight and I am not out of shape. But, I am EXTREMELY inflexible. And this is because partly of my genes but mainly because I have not honored this ever so important practice and have worked it into my regimen. Additionally, I am encouraging bad habits because I keep doing cardio activities that just reinforce the injury and what caused it.
Anyway, her point was why in the world did my physical therapist have me do strengthening exercises and encourage cardio when I am already strong and that is not the reason why I got hurt in the first place. And why in the world am I still getting tighter?
It seems, my physical therapist prescribed me a recovery plan that was fit for an overweight and out of shape man. My massage therapist asked if my physical therapist even touched my body. It turns out she hadn't and as a result there was no way she could have known how tight my glutes and hamstrings are thus not really understanding what caused the injury.
So, today I am embarking on a new recovery program. First off, I am ditching the anti-inflammatory pills, which were making my life miserable. I am now taking flaxseed oil which has anti-inflammatory powers. I am going to do gentle yoga every day until my back pain is gone. And I will walk or swim as long as I don't feel pain but will not push in either discipline.
We will see in a couple weeks how I feel by taking this holistic approach to recovery. I guess, if I am writing about being on the bike and getting back on the marathon training horn in a couple weeks, we know it worked.
I will vow to keep stretching and make yoga a part of my life even after I recover. :-)
ps-will write about how I am managing my diet in this less active time. it's hard!
Monday, November 9, 2009
Common Sense Caution
Two things happened this morning which inspired me to write this post; recent Central Park muggings and a person I admire and adore asked me whether or not they should get a helmet when they buy a bike. Getting out and exercising is a wonderful thing but safety should always come first:
1. I don't care who you are, don't exercise in the dark alone. You can fall or get mugged. It is just not worth it. This is sexist of me but I would still say exercise extreme caution if you are a female exercising in the dark with a female friend. I feel less threatened when I am exercising with a male partner in the dark. Regardless, be super aware and do it in a well lit area.
Additionally-if you are really itching to get a workout in, pay a fee and get a day pass at a gym.
2. If you are alone and exercising during the day, try to stay in areas with people around. Even while riding my bike, I have been harassed by men in cars, so it is best to stay in areas where people can see you and help you if you are in trouble. And if you are ever harassed, ignore whomever is harassing, take a mental note of license plate number and get to area of safety as soon as possible.
3. Listen to your gut. You may feel foolish and can't rationalize why you feel a certain way that you do but don't rationalize, trust it and do it what it says. Once I was on a long run up riverside park, I got to area that was west of Harlem and it was EMPTY. I decided to turn around even though I wanted my run to be longer. I just got a weird feeling about being all alone in the park. I have no idea if that was the right or wrong decision but I am still here.
4. Turn down your iPod or MP3. If you can't hear yourself breathe, it is too loud. This means you probably can't hear anyone else breathe.
5. Always wear a helmet-when roller blading or cycling. I don't care how stupid you feel. I don't care that it will mess up your hair do. If you are riding your bike without a helmet, you are an idiot.
6. If you fall while rollerblading or riding your bike, please do not put your arms out in front of you to break the fall. You will break your wrist and or collarbone. Instead, bend your arms right in front of you and hold them close to your chest. Practice falling on the bed.
7. There is never a reason to NOT have your cell phone or ID with you. Stuff it in your sports bra.
8. If you are going for a workout, tell someone.
9. If your work out could be longer than an hour, stuff a powerbar or gel and money into your sports bra. Fill that baby up! The reality is you may be gone longer than you initially thought and it can be helpful to have fuel on you.
10. Invest in getting road ID.
11. If you have a medical condition, such as asthma (i am talking to myself here) or allergy, have your tools for survival with you. You never know when you are going to get stung by a bee or when an asthma attack will strike.
Be safe, be brave and be strong!
1. I don't care who you are, don't exercise in the dark alone. You can fall or get mugged. It is just not worth it. This is sexist of me but I would still say exercise extreme caution if you are a female exercising in the dark with a female friend. I feel less threatened when I am exercising with a male partner in the dark. Regardless, be super aware and do it in a well lit area.
Additionally-if you are really itching to get a workout in, pay a fee and get a day pass at a gym.
2. If you are alone and exercising during the day, try to stay in areas with people around. Even while riding my bike, I have been harassed by men in cars, so it is best to stay in areas where people can see you and help you if you are in trouble. And if you are ever harassed, ignore whomever is harassing, take a mental note of license plate number and get to area of safety as soon as possible.
3. Listen to your gut. You may feel foolish and can't rationalize why you feel a certain way that you do but don't rationalize, trust it and do it what it says. Once I was on a long run up riverside park, I got to area that was west of Harlem and it was EMPTY. I decided to turn around even though I wanted my run to be longer. I just got a weird feeling about being all alone in the park. I have no idea if that was the right or wrong decision but I am still here.
4. Turn down your iPod or MP3. If you can't hear yourself breathe, it is too loud. This means you probably can't hear anyone else breathe.
5. Always wear a helmet-when roller blading or cycling. I don't care how stupid you feel. I don't care that it will mess up your hair do. If you are riding your bike without a helmet, you are an idiot.
6. If you fall while rollerblading or riding your bike, please do not put your arms out in front of you to break the fall. You will break your wrist and or collarbone. Instead, bend your arms right in front of you and hold them close to your chest. Practice falling on the bed.
7. There is never a reason to NOT have your cell phone or ID with you. Stuff it in your sports bra.
8. If you are going for a workout, tell someone.
9. If your work out could be longer than an hour, stuff a powerbar or gel and money into your sports bra. Fill that baby up! The reality is you may be gone longer than you initially thought and it can be helpful to have fuel on you.
10. Invest in getting road ID.
11. If you have a medical condition, such as asthma (i am talking to myself here) or allergy, have your tools for survival with you. You never know when you are going to get stung by a bee or when an asthma attack will strike.
Be safe, be brave and be strong!
Friday, November 6, 2009
Mom jeans may not be needed afterall....
On many accounts, having to go to Physical Therapy is a blessing in disguise. The biggest reason is that I am learning so much about the body and the tiny nuances that can make a difference in our physical well-being.
Yesterday, I learned about a muscle that is way down deep in my lower abdomen. Before I go any further, let me tell you, I never thought I would ever possess lower abdomen strength (just not in my genes) and I have resolved to the fact that my lower abs are always going to be a little poochy and I was going to be one who puts the "mom" in mom jeans.
Apparently, I may not have to wear mom jeans after all it is said and done...
My Physical Therapist had me lie down lengthwise on a foam roller and had me activate my abs. So I do-I tightened what I thought were my well earned swimmer's ab muscles.
"No, not those, she tells me, activate your lower abs."
"Um, what? I don't know if I have those." Is my response. I thought really hard and tried to have my brain talk to this unknown region of my body. "I can't find them," I tell her.
She then tells me to activate the area around my "pee muscles." Ok, I know what those are.
Once I found these long lost muscles, I then had to do some exercises on the foam roller where I lifted up my legs only by activating this hard to find muscle group. She said we are all taught to muscle through our workouts and focus on the six pack of abs but there are actually several layers of abdomen muscles. This particular group I was working is what supports the spine and protects it from, ahem, injury.
I am almost rolled off the roller many times as I tried to do this exercise-and found activating this muscle incredibly hard....and very humbling.
So, what is this muscle group?
This lower ab area is called the transverse abdominis. This area supports the spine.
(photo source: www.belmartpt.com)
If you are sitting at your desk right now, which you probably are, try to activate that muscle-contract for about a minute or so, just to get it activated. And when you do your next workout or walk, think about that muscle again. The beauty of this muscle is that simple contractions can help strengthen this area, thus protecting your lower back.
I would like to write about exercises one can do for this area, but I want to do some research on these and then make some recommendations.
In the meantime, happy contracting!
Yesterday, I learned about a muscle that is way down deep in my lower abdomen. Before I go any further, let me tell you, I never thought I would ever possess lower abdomen strength (just not in my genes) and I have resolved to the fact that my lower abs are always going to be a little poochy and I was going to be one who puts the "mom" in mom jeans.
Apparently, I may not have to wear mom jeans after all it is said and done...
My Physical Therapist had me lie down lengthwise on a foam roller and had me activate my abs. So I do-I tightened what I thought were my well earned swimmer's ab muscles.
"No, not those, she tells me, activate your lower abs."
"Um, what? I don't know if I have those." Is my response. I thought really hard and tried to have my brain talk to this unknown region of my body. "I can't find them," I tell her.
She then tells me to activate the area around my "pee muscles." Ok, I know what those are.
Once I found these long lost muscles, I then had to do some exercises on the foam roller where I lifted up my legs only by activating this hard to find muscle group. She said we are all taught to muscle through our workouts and focus on the six pack of abs but there are actually several layers of abdomen muscles. This particular group I was working is what supports the spine and protects it from, ahem, injury.
I am almost rolled off the roller many times as I tried to do this exercise-and found activating this muscle incredibly hard....and very humbling.
So, what is this muscle group?
This lower ab area is called the transverse abdominis. This area supports the spine.
(photo source: www.belmartpt.com)
If you are sitting at your desk right now, which you probably are, try to activate that muscle-contract for about a minute or so, just to get it activated. And when you do your next workout or walk, think about that muscle again. The beauty of this muscle is that simple contractions can help strengthen this area, thus protecting your lower back.
I would like to write about exercises one can do for this area, but I want to do some research on these and then make some recommendations.
In the meantime, happy contracting!
Tuesday, November 3, 2009
Find Yin-Yang balance in your fitness regimen
"If Yang is overly powerful, then Yin may be too weak. If Yin is particularly strong, then Yang is apt to be defective If the male force is overwhelming, then there will be excessive heat. If the female force is overwhelming, then there will be excessive cold. Exposure to repeated and severe heat will induce chills. Cold injures the body while heat injures the spirit When the spirit is hurt, severe pain will ensue. When the body is hurt, there will be swelling. Thus, when severe pain occurs first and swelling comes on later, one may infer that a disharmony in the spirit has done harm to the body. Likewise, when swelling appears first and severe pain is felt later on, one can say that a dysfunction in the body has injured the spirit....
(Yin-Yang in Medical Theory-http://fly.srk.fer.hr/~shlede/ying/yang.html)
October was a Yang month for me in terms of fitness. I did long and demanding runs, I went to short but intense spin classes and twice a week I would go to the intense Core Fusion classes which make me quiver in agony. In retrospect, it is no wonder I ended up with a slipped and bulging disc. Aside from one short swim and a yin yoga class, my workout regimen was out of harmony.
I have to admit, is easy for me to advise people (and even myself) when training for an event because I can create a program that includes rest, easy days and intense days. If you aren't training for an event, it is probably harder to create balance in your fitness regimen. It is common for many to only do spin classes, only run or only lift weights. Or some just go "hard" at every workout. This yang approach balance can lead to burn out and injury.
Yin Yang are interconnected but I do see some workouts as more passive and gentle (Yin) and other workouts as intense and generates a lot of heat. (Yang) The goal is to consciously balance out your week, month and year of fitness with a Yin Yang approach.
It is interesting because I know plenty of others that only do Yin type workouts such as swim or yoga. While these workouts are so awesome for the body and generally do not lead to injury- they don't generate a lot of heat. And if you are someone looking to lose weight, you will need to do some Yang workouts to make that happen.
So, how do you Yin Yang your workout regimen? Following are my suggestions to achieving balance in your fitness:
1. If you are a runner or cyclist, try to replace a run or two a week with either a yoga class or swim session. For some people like my brother, who only bikes and does it every day, not riding for a day is hard for him mentally. If it hard for you to let go of your normal routine, I suggest thinking about the psychological benefit and strength that can be gained from having a balanced body. Also, it is better to miss a day off the bike or from a run for a Yin workout than a missing a few weeks from a Yang induced injury.
2. If you power it up in spin class every day, try doing spin every other day and either resting days in-between or introducing a swim, pilates mat or yoga class on non-spin days.
3. If you are a weight lifter (non competitive), then your muscles most likely could use a stretch in a yoga or pilates class. This will help strengthen the core muscles and prevent injury.
4. If you are only doing Yoga or swimming and want to lose weight, try a cardio workout that gets your heart rate up such as kick boxing, running, elliptical, spin class, etc.
If you are starting a fitness regimen, here are some examples of how a Yin Yang workout week could look:
Monday-kick box class, spin class, bike or run for 45 minutes
Tuesday-yoga or pilates class, stretch on your own
Wednesday-Spin class or kick boxing
Thursday-rest day
Friday-walk or jog 30 minutes
Saturday-swim or yoga class
Sunday-rest day
If you are trying to incorporate balance into your workout, please feel free to leave a comment or email me!
(Yin-Yang in Medical Theory-http://fly.srk.fer.hr/~shlede/ying/yang.html)
October was a Yang month for me in terms of fitness. I did long and demanding runs, I went to short but intense spin classes and twice a week I would go to the intense Core Fusion classes which make me quiver in agony. In retrospect, it is no wonder I ended up with a slipped and bulging disc. Aside from one short swim and a yin yoga class, my workout regimen was out of harmony.
I have to admit, is easy for me to advise people (and even myself) when training for an event because I can create a program that includes rest, easy days and intense days. If you aren't training for an event, it is probably harder to create balance in your fitness regimen. It is common for many to only do spin classes, only run or only lift weights. Or some just go "hard" at every workout. This yang approach balance can lead to burn out and injury.
Yin Yang are interconnected but I do see some workouts as more passive and gentle (Yin) and other workouts as intense and generates a lot of heat. (Yang) The goal is to consciously balance out your week, month and year of fitness with a Yin Yang approach.
It is interesting because I know plenty of others that only do Yin type workouts such as swim or yoga. While these workouts are so awesome for the body and generally do not lead to injury- they don't generate a lot of heat. And if you are someone looking to lose weight, you will need to do some Yang workouts to make that happen.
So, how do you Yin Yang your workout regimen? Following are my suggestions to achieving balance in your fitness:
1. If you are a runner or cyclist, try to replace a run or two a week with either a yoga class or swim session. For some people like my brother, who only bikes and does it every day, not riding for a day is hard for him mentally. If it hard for you to let go of your normal routine, I suggest thinking about the psychological benefit and strength that can be gained from having a balanced body. Also, it is better to miss a day off the bike or from a run for a Yin workout than a missing a few weeks from a Yang induced injury.
2. If you power it up in spin class every day, try doing spin every other day and either resting days in-between or introducing a swim, pilates mat or yoga class on non-spin days.
3. If you are a weight lifter (non competitive), then your muscles most likely could use a stretch in a yoga or pilates class. This will help strengthen the core muscles and prevent injury.
4. If you are only doing Yoga or swimming and want to lose weight, try a cardio workout that gets your heart rate up such as kick boxing, running, elliptical, spin class, etc.
If you are starting a fitness regimen, here are some examples of how a Yin Yang workout week could look:
Monday-kick box class, spin class, bike or run for 45 minutes
Tuesday-yoga or pilates class, stretch on your own
Wednesday-Spin class or kick boxing
Thursday-rest day
Friday-walk or jog 30 minutes
Saturday-swim or yoga class
Sunday-rest day
If you are trying to incorporate balance into your workout, please feel free to leave a comment or email me!
Monday, November 2, 2009
Feeling Pain in your legs or foot??
When training for an event such as a marathon or triathlon, it is very normal to have twinges of pain every once in a while. Sometimes you can work through the pain and sometimes it is better to give your workouts a rest before your pain goes away.
Here are some tips on what to do when feeling pain in your legs or feet:
1. For leg or foot pain I recommend-RICE:
Rest
Ice-use ice after your workout and if you aren't working out, use ice every 15 minutes. A bag of frozen foods is great. I actually prefer using a rotation of ice and heat. My massage therapist says to use ice only after a workout or and then heat.
Compression: If you have an ace bandage, it really helps to wrap your area of pain. I feel like this is really effective and swear by it.
Elevation: elevate the area that is bothering you. The key here to lie flat and have your legs propped up higher than your heart.
2. When to see a doctor:
1. If you can't walk normally or put pressure on the area (get to doctor ASAP!)
2. The pain has not gone away even after a few days of rest
3. There are signs of bruising
4. You are in severe pain (could indicate stress fracture or muscle tear)
5. You have a dull ache that won't go away (typically signs of tendonitis-means you are overtraining)
6. Your alignment is off.
3. Foam Roller: This is a miracle tool. It is great for the IT bands and for stretching out the fascia that runs from your butt down the sides of your leg. When the IT band is tight, usually it pulls on your knee and causes knee pain. (I will write more on foam rollers in another post)
4. Try a yin yoga class. This is a restorative yoga class where you only do a few positions in the class but hold the position for longer.
5. Have your running shoes and gait analyzed at a local running shop. It could be that you are wearing the wrong shoes.
6. For pain along the bottom of your foot, this is probably plantar fasciatis. I recommend ART-active release therapy as a form of treatment. This treatment breaks up scar tissues and releases a lot of the tension surrounding the plantar fascia. I ended up needing orthotics because of my high arches and inflexibility.
7. If you can afford it, I recommend incorporating massage therapy as part of your training. My therapist is able to work out areas of tightness and identify areas of potential injury. I see the value as preventative maintenance.
8. Yoga/ and or stretching is essential. I hate stretching but it really helps prevent and relieve injury.
9. If you are laid up because of an injury, try to swim as a form of cross training. Swimming is a great way to maintain fitness and the weightlessness of the water is rehabilitative.
Good luck!
Here are some tips on what to do when feeling pain in your legs or feet:
1. For leg or foot pain I recommend-RICE:
Rest
Ice-use ice after your workout and if you aren't working out, use ice every 15 minutes. A bag of frozen foods is great. I actually prefer using a rotation of ice and heat. My massage therapist says to use ice only after a workout or and then heat.
Compression: If you have an ace bandage, it really helps to wrap your area of pain. I feel like this is really effective and swear by it.
Elevation: elevate the area that is bothering you. The key here to lie flat and have your legs propped up higher than your heart.
2. When to see a doctor:
1. If you can't walk normally or put pressure on the area (get to doctor ASAP!)
2. The pain has not gone away even after a few days of rest
3. There are signs of bruising
4. You are in severe pain (could indicate stress fracture or muscle tear)
5. You have a dull ache that won't go away (typically signs of tendonitis-means you are overtraining)
6. Your alignment is off.
3. Foam Roller: This is a miracle tool. It is great for the IT bands and for stretching out the fascia that runs from your butt down the sides of your leg. When the IT band is tight, usually it pulls on your knee and causes knee pain. (I will write more on foam rollers in another post)
4. Try a yin yoga class. This is a restorative yoga class where you only do a few positions in the class but hold the position for longer.
5. Have your running shoes and gait analyzed at a local running shop. It could be that you are wearing the wrong shoes.
6. For pain along the bottom of your foot, this is probably plantar fasciatis. I recommend ART-active release therapy as a form of treatment. This treatment breaks up scar tissues and releases a lot of the tension surrounding the plantar fascia. I ended up needing orthotics because of my high arches and inflexibility.
7. If you can afford it, I recommend incorporating massage therapy as part of your training. My therapist is able to work out areas of tightness and identify areas of potential injury. I see the value as preventative maintenance.
8. Yoga/ and or stretching is essential. I hate stretching but it really helps prevent and relieve injury.
9. If you are laid up because of an injury, try to swim as a form of cross training. Swimming is a great way to maintain fitness and the weightlessness of the water is rehabilitative.
Good luck!
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