Thursday, March 1, 2007
Use
yoga for all right moves for your back
Oh, your aching back! You are certainly
not alone if this is how you're feeling. Eight out of 10 Americans experience
back pain at some time. There are many reasons we get back pain.
Remember that our muscles tighten even more when they get cold.
Think of shivering. It's a series of rapid muscle contractions, which are the
body's response to generate heat by movement. Whatever causes the back pain,
all you want is to feel relief. So let's make smart choices to prevent and
successfully move away from the "ouch zone" with directed and
targeted moves.
Yoga is perhaps the oldest self-care health plan. Each posture is
designed to move the body and get the energy flowing to sometimes long
forgotten body parts. This is a good thing, as we want to take care of our
bodies as whole integrated units, rather than separated body parts. It is this
holistic aspect of yoga that quietly moves millions into a better state of
health naturally.
This move will help soothe, strengthen and warm your entire back.
All you need to do this exercise is a mat and clothing that allows for
unrestricted movements.
Begin by coming into a table position on all fours. Your back is
parallel to the floor, your knees stacked under each hip with the ball of your
foot on the floor. You may feel a stretch in your arches. Place your arms long
under each shoulder, palms flat with fingers facing forward.
Practice yoga breathing by inhaling and filling up your lower
abdomen, then chest area, and finally up into your shoulders. Exhale from the
abdomen, then the chest, and last from your shoulders. This breathing will help
to guide your movement as you move into the cat stretch. As you exhale,
contract and slowly arch using your abdominal muscles. Visualize your spine and
attempt to articulate each vertebra like a wave. Let your head drop naturally
as the back of your neck lengthens. Inhale and reverse the movement - arch from
your tailbone and move through each part of your spine until your head gently
lifts.
Typically, folks can find themselves holding their breath or out
of breath and still performing the movement. For an extra effective stretch see
if you can match your movement speed to your breathing so that it's a flow.
This practice will create more focus and mindfulness as you move, and it's a
wonderful dynamic stretch. You'll also notice a balance challenge and your arms
and hands will also get some active stretching as well.
There is no static holding; its healing power is all in the movement.
It improves circulation, blood flow, and flexibility to the entire spine and
back muscles. Reclaim your comfortable, flexible and strong back with yoga.
DJ Reese writes on fitness every Thursday in Players. E-mail her
at deejayfitness@yahoo.com