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Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
10/22/2018 0 Comments What is the meaning of being healthy?Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer What is health? What does it mean when you’re being healthy? The dictionary defined health as, “the state of being free from illness or injury” and/or “a person’s mental or physical condition.” We are now in a new world of facebook, instagram, twitter and other social media platform that we are bombarded by new diet and exercise programs that we forget one important aspect of health. Being healthy in the eyes of the general public seems to be just the physical aspect like, losing the weight. Let’s not forget the big elephant in the room or should I say the black dog. Mental health is as important if not much more important to work on as well. It is often neglected because of the mere fact that it cannot be seen. As an athletic therapist, helping people get better with their injuries, the education and encouragement comes with the job. I know that if my clients believe that they will get better by performing combinations of rehab/home programs that they will see that the result will be on their favor. In addition, as I continue to study the benefit of yoga that includes meditation, which I started to practice with my own daily routine, both of these activities enhance and improve physical and mental health. There is nothing to be afraid of the word “meditation” because a simple as deep breathing exercises for 5-10 minutes is enough to quiet the mind and get re-energized. Short walk can also be a form of meditation, enjoying the outdoors for example. Even sitting on a chair for 3 minutes of connecting your breathing with your mind is a proven fact to help with mental clarity. BENEFITS OF YOGA For the body: • Increase core strength • Increase flexibility • Improve circulation • Pain and tension release • Improve Posture • Weight management • Improve digestion • Lowers blood pressure For the mind: • Increase self-acceptance • Improve concentration • Focus on the present • Increase confidence • Neutralize stress • Improve memory • Increase mental awareness • Unlock energy flow I always tell my clients to be open to new ideas of fitness and what it offers because the benefits are endless. Finding something you enjoy is the first step to improving your health and well-being. It doesn’t matter where you start, as long as you are starting somewhere. Simple as walking outdoors to get fresh air is a 100% amazing for you physically and mentally. The one thing I want you to take from this is to help yourself feel good before we help others especially our children. They will follow what we introduce them to, so the sooner we adapt new ways of improving our health, the better it will be to encourage them in the future. Outdoor meditation is so much fun. Enjoy the outdoors when you can before it gets really cold. You don’t need to sit on the ground or grass. Sitting on park bench will be good enough or short walks. YOU CAN DO THIS!
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7/4/2018 0 Comments Helful Yoga Poses for RunnersWritten by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Yoga have been known to be around 5,000 years and was originated from India. The word Yoga means union or yoke; bringing together of the mind, body and spirit. It has been popular worldwide where you can find yoga studios or people practicing yoga anywhere in the world. Aside from the familiar yoga poses (asanas), breathing is a huge part of yoga. Pranayama is the breath control. Focusing on the breath while performing the poses helps with concentration and calm the mind. (*Fitflow yoga teachers manual) In all of the yoga poses, isometric muscle contraction must be present to be able to hold the posture/poses correctly. Isometric contraction means the muscles are in full tension without shortening and lengthening. This specific muscle contraction is what makes the muscle or muscle groups stronger in yoga practice. These helpful yoga poses are injury prevention specific for runners. If you haven't performed any of the poses, I recommend that you start introducing new routine to help maintain your strength and flexibility all at once. With all of the poses in this article, we will be using control breathing to hold the positions/poses. Downward dog: This pose targets glutes, hamstrings, calves, lats flexibility while engaging the core. Keep your shoulders down towards your back pocket to maintain neutral spine and bring your heels towards the floor to feel the stretch on the calves and hamstrings. Being on your hands will keep your upper body challenged as well. Hold this position for 5-10 slow deep breaths. Warrior I: The front leg in a lunge position helps with strengthening while the back leg helps with the hip flexor stretch. Having the arms up is a challenge for the balance. You must hold this position for 5-10 slow deep breath to achieve a good stretch. Wide stance forward fold: This pose targets the hamstrings, calves, glutes and inner thighs. When you add a twist, it helps loosen the spine as well. Hold this position for 5-10 slow deep breaths. This pose is a relaxing one and can also target a bit of the lower back while it's in neutral position. Warrior II: The front leg in a lunge position helps with strengthening that leg while the back leg helps with stretching the adductor (inner thigh) stretch. Having the arms out also helps strengthens your shoulders by isometric holds. Core is engaged at all times and forces you to have good posture. Hold this position for 5-10 slow deep breaths. Pigeon stretch/deep quad stretch: One of the most challenging pose that needs practice to perfect. This pose targets the glutes, inner thigh, IT band on the front leg and hip flexor and quads on the back leg. Bending the back knee towards your glute and holding your ankle will target the quads for a deeper stretch. For beginners, hold this position in 3-5 breaths. Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Hip health is important to all active people of any ages. Our hip is the center of our body that assists in upper body and lower body movements. In all the activities we do from walking, running, squatting, lunging to jumping and twisting the hip play a big role in the success of each movements. Particularly in sports, hip is the most overuse but under-trained area of the body. When the hips are under-trained, the muscles are not functioning correctly, therefore other muscle groups are over-compensating which may lead to injuries like low back pain, knee pain and hip pain in general. There are two main activities that are significant in maintaining the health of your hips. They are stability and flexibility, both are equally important for your hip. Too many activities or lack of activity may lead to tight hip which flexibility is much needed whereas being too flexible may lead to poor stability that can also cause other types of injuries. It is important to understand the difference between stability and flexibility and how it plays a role in your active day-to-day activities. Stability means the ability to maintain control of a joint movement. Very important for walking, standing, running to have the muscles keep the hip together to work synergistically. Flexibility is the ability to move joints effectively through complete range of motion. Important so that we can squat, lunge, bend down without any pain or discomfort. Muscles of the hips: These are the major hip muscles and its functions. There are deeper muscles and other muscle groups that crosses the hip joints which is not mentioned on the list. Muscle groups > Functions Iliacus, Sartorius, Psoas major > Hip flexors Gluteus medius and minimus > Hip abductor, internal rotators Gluteus maximus, Piriformis > Hip extensor, external rotators Adductors (magnus, longus,brevis, gracilis, pectineus) > Hip adductors Stability exercises for the hips 1.Clam
2. Hip abduction
3. Single leg bridge
For all the stability exercises, be sure to complete them on both sides. Flexibility exercises for the hips
2. Butterfly stretch
3. Proposal stretch
There are other stability and flexibility exercises you can perform to maintain your hip health. For advance stability work, you can use mini-bands with challenging resistance to increase strength around the hip joints. Also, for flexibility there are other stretches that can be performed, particularly yoga hip openers to improve hip flexibility. Happy training….Hip, Health, Hooray!!!!! |
AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
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