Text neck is the term used to describe the injuries and pain caused from looking down at wireless devises. Personally I call it “hook neck” and it can cause all kinds of physical problems from neck and shoulder pain to chronic headaches. Doctors are also seeing an increase in curvature of the spine, especially in kids. This can lead to early onset arthritis and decreased lung capacity.
I see so many kids with horrible posture from staring at their phones 24/7. So many of them complain of aches and ailments, and many of then can be fixed just by practicing "perfect posture".
With a few, simple adjustments you can be proactive in preventing Text Neck:
There is an iphone app, created by a chiropractor, Dr. Dean Fishman, that will provide feedback as to how you are holding your device. It vibrates if it is slanted a certain way, the way it slants when it's held down. It serves as a reminder to hold all devices up at eye level. Personally I have never used it, but reviews are pretty good.
So Will comes into the kitchen while I'm writing this. His neck and back are "killing him". 90% of it is because I've been telling him all day to fix your posture! I make him do what I call 'The Butterfly" and record it. When we were done, he felt better.
Try the video below, it fixes neck and upper back pain. Do all moves as a series and repeat up to 10x. Breathe on all exertions. Breathe in at start of stretch and breathe out on stretch. Remember to bring your body weight back and align head, shoulders, back and butt with the "wall" behind you!
Below is a link to my book, Chair Stretch Yoga. It will help with Perfect Posture. It will also help to realign your spine from slouching and text neck.
I told Missy today that she better get used to it, she was going to be all over the internet. I really like her form, her movement patterns. She's uses the correct muscles to make the most out of the movement. She's 40 and I'm 50 and we can keep up with the 20 year olds, we can ski with the men and we can ski all day, everyday, all winter long. We also both look pretty good in a bathing suit.
When we train, it's for two reasons. First and foremost, to build power, endurance and strength for skiing and second, to tone-up. This workout accomplishes both in about 15 minutes.
Do 3 sets of 10 of each with no rest between exercises. DRINK WATER between each set.
It's that time of year! Time for all you winter athletes to prepare your body for movement, to prepare your legs for single-leg balancing. Time to build mobility and power into your hamstrings and quads, to protect your knees and your hamstrings. Time to strengthen your core to prevent back pain.
Donkey kick is a Total Body Training movement that activates all your muscles at the same time.
In the video I add 10 lb weights as an advanced modification.
Some of my clients use 5 lb weights, others use 25 lb weights. The key is to start low and work up to a weight that requires effort.
Let me know what you think. Better yet take a before and after picture. Add this to your repertoire 3x a week and let me know after 4 weeks what you see!
I don't weigh myself, well, at least not regularly. The last time I looked at one of the "ideal" weight charts for my height, I was 20 lbs over weight. Really. 20 pounds. If I weighed my "ideal" weight I would be too skinny. My face would be haggard and I would have no chest or butt. I am not saying I don't have an ideal weight, but it is definitely not their ideal weight. I also don't diet. I eat well and occasionally indulge in the finer things like Ben &Jerry's Coffee Toffee Crunch.
I do "weigh" myself by how I feel. Am I tired and sore, or energetic and feeling good? Are my pants tight? How big is the roll when I sit down? How does my butt look in these pants? When I'm not eating well, when I am not fueling my body, the answer to all the above is not the answer I want.
I spent too many years going on crash diets and fad diets, doing high impact aerobics with Jane Fonda and ankle weights, trying to fit in the proper place in the charts, never happy with my weight.
Experts say that muscle weighs more than fat, and it's true, it does. The size that I wear doesn't equal the amount that I weigh, but I look, feel and perform better at the weight I am right now, which is off the charts!
So STOP WEIGHING YOURSELF! STOP TRYING TO FIT INTO THE CHART! Eat well and workout everyday.If you just "Eat Clean", you eat well. Google "eat clean". Lift weights, do yoga, hike, bike, swim and ski.
This Yoga inspired routine targets the tight spots and improves your range of motion so you can participate injury free in all the sports you love! This warm-up up is more than just stretching. It's a series of movements that target the key muscles and joints used for movement.
I started this series of workouts as a conditioning program for a division 1 college football player. He was preparing to do the summer workout supplied by his coach and with his work schedule, was afraid he would not be able to meet the required demands. He came to me to see if I could come up with a workout with the same results in half the time.
I decided that if I could come up with a workout series that we did total body training, with weights, in all the planes of motion, we would be addressing all the essential movement categories in half the time and avoid under and over training.
After 6 weeks of training we retested all his stats and found he improved in them all. He also had a before picture of his abs when we first started and another after 6 weeks and the results were remarkable. He was in pretty good shape to start and when you work with people in shape there is not always such a significant visible improvement.
I decided then that I would condense his workout to fit the needs of my busy clients.
Every workout includes an up/down, front/back, side to side and rotation squat/step/lunge, push and pull, hinge, explosive and core. This workout works in half the time, with little or no equipment, and can be done in your living room with or without weights. You can use dumbbells or kettle bells, whichever you prefer.
This video is only one part of one day. Subscribe to my site to be notified when new blogs are posted! Please leave me a comment and let me know what you think!
I have all these great ideas for blogs, Weekly Workouts, movement specific asana's, workouts that work and do what they say, that challenge you without killing you. Workouts that you do as an in season athlete that complement your movement and actually help to prevent injury.
I teach a great class. I've been told that I am a really good teacher. My cues are on target, my workouts are thorough and good and do what they say they do, if you do what I say to do.
And yet, put a camera on me and I freeze up. Immediately. I stop talking, stop instructing. The workout is the same, but the instruction is not. I have all these word's in my head that sound so eloquent when put together in my mind, yet when I sit down to write them, the words just disappear. I think about what other's are going to think. I am afraid that no one will like it. I fear that no one will view my video's on YouTube.
My fear has been holding me back and I decided to do something about it.
I am slowly getting there by using the following techniques.
1. ERASE AND REPLACE: STOP THINKING ABOUT WHAT CAN GO WRONG, THINK ABOUT WHAT CAN GO RIGHT.
Fear and anxiety can feel as if they 'just happen to us', but we have much more control than we realize. Fear can often be defined as: False Evidence Appearing Real. See the fear in your mind and literally ERASE it and REPLACE IT with the outcome you desire.
2. Use the AWARE technique to CONTROL how you feel
A: Accept the fear. Don't try to fight it. Ask the question "Is this fear valid?" Trying to run away from the fear can often just mask it. When you accept if and face it head on, you have more POWER OVER IT!
W: Watch the anxiety. Just watch it and when you notice it, scale your level of fear and again ask the question is this fear valid and if it is, what can I do about it?
A: 'Act normally'. Don't let the fear overwhelm you. ACT AS IF! Carry on talking or behaving as if nothing is different. This sends a powerful signal to your unconscious mind that its over-dramatic response is actually not needed because nothing that unusual is going on.
R: Repeat the above steps in your mind if necessary.
E: Expect the best.
3. What others think of you is none of your business
Focus on doing your best rather than what others think.
4. Do not fear failure
Every experience is a learning experience. Learn from it, ask questions, make changes and move on!
5. “Whether you think you can, or think you can’t—you’re right." -- Henry Ford
6. JUST DO IT!
The only way to not be afraid of something it to just do it. Write your blog, record your video, do it all to the best of ability.
5 Exercises: Front Squat, Back Squat, Dead Lift,Hip Extensions, Push Press
Start with a weight that you fatigue after 5 reps, that it requires some effort to move the weight. Increase weight by 5, reduce reps by 1. Rest 30 seconds between each set
Set 1: 5 reps of each exercise/starting dumbbell weight 20 lbs
Set 2: 4 reps of each exercise/ 25 lbs
Set 3: 3 reps of each exercise/30 lbs
Set 2: 2 reps of each exercise/35lbs
Set 1: 1 rep of each exercise/40lbs
VERY DIFFICULT TO INCREASE 20 LBS
Add a stretch to the end of it for even better results!
I'm going to make this short and sweet. Finally got around to recording a quick fix-me-up video. Do this every morning and you'll be amazed at how good you feel and how well you move. Check out more videos from me on YouTube. Just search sportyogalady and my channel comes up! More to come.
Series I & Series II:
5 sets of 5 reps Heavy weight (30+lbs) or
3 sets of 10 reps Medium weight (15-25 lbs) or
3 sets of 15 reps light weight (8-10 lbs)
Dead lift: I Pick it Up and I Put it Down. I love what dead lifts do to my hamstrings and ass!
In this video, I am using a 25 lb dumbbell. I learned about kettlebells at a Perform Better Clinic, and when I got home, I tried the movement with dumbbells and loved the results!
Use enough weight that it takes effort to drive the weight forward and stop it.
Weight type is different, but movement is the same:
Hip swings really define your abs as well as building maximal and explosive strength. Click on the link below to read what all the big guys in S & C have to say about the virtues of Hip Swings.
Body Weight Training
3 sets of 10 reps Beginner
3 sets of 15 reps Intermediate
3 sets of 20 reps Advanced