Be careful, it’s slippery out there these days! A fall on the ice happens quickly and can lead to serious injury. The best course of action is to try to avoid falling in the first place.
In cold weather, assume all wet surfaces are icy. Walk like a penguin and take short, shuffling steps with your feet pointing slightly outward and arms away from your body for balance. Taking short steps will keep your base of support directly under you, and avoid putting your weight through your heel or toes which may result in slipping.
Choose appropriate footwear. Wear shoes with good traction and consider using winter traction cleats. Take the stairs one at a time, using the handrail and being sure to have both feet on one step before moving to the next step.
Be care out there!
🙏 Even when you are loving yoga sometimes yoga doesn’t love you back! Here are three yoga related injury red flags.
1️⃣You are experiencing pain, swelling or other symptoms in a consistent area for more than a few days
2️⃣Your pain gets worse with more yoga practice
3️⃣Your pain may have started in yoga but is now affecting your home, work and/or social life
If this sounds like you, don’t fear! Come see us at Jade for physical therapy that incorporates private yoga instruction to recover from your injury and keep doing what you love for the long haul!
Two postures that are great for cores strength are boat and locust! One targets the abdominals and the other targets the spinal extensor muscles. Both of these postures are easily adjusted to match what your body needs today. When performing these postures practice self study and observe where you are feeling your muscles working.
In boat pose you should be able to feel your stomach muscles working without pressing your stomach out (keep your belly button in and up while knitting your ribcage down). If you aren’t feeling this activation than adjust the posture by bending the knees or holding your legs with your hands.
In locust pose you should feel the muscles in your back working and your gluts should be able to stay relaxed. Adjust this posture by isolating the chest or legs lifting alone (not all together), or using your hands on the floor to support yourself.
By observing what your body needs today you will gain the strength you are seeking.
Having flexible hamstrings is a goal for many people. However, sometimes when you are stretching your hamstrings you are actually stretching your sciatic nerve. Here's the difference and why it matters!
Muscles respond to prolonged stretching by relaxing and if stretches are held for at least 20 seconds you can, over time, make progress in elongating your muscles.
Nerves respond to prolonged stretching by being irritated giving you symptoms such as low back pain and/or numbness and tingling in the low back, buttocks or leg.
If you are having these symptoms when attempting to stretch your hamstring you may be irritating the nerves in the back of your leg. As you stretch, adapt by keeping the lumbar lordosis (the inward curve of the low back) intact by keeping your back straight. Your nerves are stretched when your ankle is flexed. Pointing the foot, rather than flexing the ankle, will put the sciatic nerve on slack and avoid irritation with hamstring stretching.
Happy Stretching ❤️