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The foot is an area rarely trained, often being neglected or ignored in most training plans. However, we have seen in various research studies reduced risk of injuries and increased performance from training the foot. Want to increase your ankle mobility? Ankle strength plays an essential role in our foundation and will aide in executing lower body exercises perfectly. These ankle exercises give you a complete guide to improving ankle health today! Through this video we break down and show you a foot and ankle program from a recent research paper that found reduced running related injuries from implementing it. In addition, we discuss some limitations of the program, and how we can improve it. If you like to try more of our programs ► Here is video for arms and shoulders https://youtu.be/mOZbaK-xd40 ► Require about training here: https://www.facebook.com/HiddenForestStudio
Dynamic Foot & Ankle Strengthening & Stretch Exercise Program For Athletes and Runners
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How to check Hip Alignment by yourself at home and how to correct if the alignment is off
How to check Hip Alignment by yourself at home
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Hip Opening Yoga for Beginners can actually help loosen tight hips, thereby improving the range of motion and circulation. This, in turn, can significantly alleviate back pain. A hip opening pose is a yoga posture that stretches the muscles around the hip joint and pelvis, including the buttocks, hamstrings, inner thighs, groin, and abdomen. These muscles are often tight from sitting at a desk all day, which can lead to lower back pain and other issues. By stretching and strengthening these muscles, you will be able to move more freely and comfortably through your poses, as well as have more mobility and range of motion in daily life. Pain and discomfort from tight hips is normally felt in the upper groin area. You may also experience lower back pain or hamstring strains. Tight hips often lead to issues in the low back, knees, and sacroiliac joints. Having tight hips affects everything from your ability to get into challenging yoga asanas such as the wheel pose to running or biking to simply being able to pick up something off the floor. When hips are tight, they increase the load on the back and cause overuse of the spine. In addition to the benefits of improved range of motion and circulation and decreased back pain, opening the hips can create an energetic shift or release as well. On a mental-emotional level, it is believed that hips store emotions, memories and things in our lives, which we can’t control and are resisting/pushing back. Performing hip-openings postures creates a physical space in the body that manifests into openness in life in response to new challenges, opportunities and ideas. More openness in the hips gives birth to creativity and provides us with an access to freedom in the body and in our own unique expression. DISCLAIMER: note that you should always consult your health physician before you perform any form of exercise, including this video. Furthermore, the title of this video is subjective and results vary depending on your body type and nutrition practices. I strongly suggest to make sure you check your form for each exercise with a certified trainer and you follow a meal plan to get to your weight loss goals. Perform this workout in a safe space. If you really want to challenge yourself and see results in 2 weeks make sure you are consistent and perform this workout 4-5 times per week over the next 2 weeks! Please remember that abs are also build in the kitchen and that you should be on a healthy balanced diet for ultimate results! You might build your abs but if there’s always a layer of fat from unhealthy habits, you might not see them!
Hip Opening Yoga for Beginners
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Traditionally, breathing has been utilized for calming a busy or anxious mind. Though this technique is ancient, modern science has recently taken an interest in it. What we see is that forcibly breathing through the right nostril stimulates the left side of our brain and conversely, forcibly breathing through the left nostril stimulates the right side of our brain. By creating a unilaterality to the breathing we activate and balance the two hemispheres of our brain. This leads to a calmer more balanced mental state. It is easier to relax and even fall asleep, but it also increases concentration and mental acuity because breathing with unilaterality activates both halves of your brain. It is important to note that throughout the day we experience a natural rhythm between dominance of brain hemisphere and correlated nostril (again right side of brain to left nostril and left side of brain to right nostril). This is called the ultradium rhythm. We naturally switch from right to left every one and a half to three hours. Since our bodies are doing this naturally, we are supporting and re-enforcing what our bodies inherently want to do to keep us in balance. ►Require about training here: https://www.facebook.com/HiddenForestStudio ►our Telegram account: t.me/HiddenForestStudio
Anxiety Attack Relief. Breathing. Relaxation.
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Neck nerve pain relief exercises could be a solution if you have pain in your neck that presents as pain, numbness, or tingling in your shoulder, arm, or hand. The cause could be a pinched nerve in your neck. Check out the best neck pain relief exercises you can do at home to alleviate symptoms of a pinched neck nerve so you can start to feel better today. WHAT IS A PINCHED NERVE? Your nerves start in your brain, run down your spinal cord, and exit at different "levels" in your spine. They then run down your arms or legs to innervate the muscles and/or the sensation in a specific area. The nerves that leave your neck are responsible for the muscle activity and sensation in your shoulders, arms, and hands. If any structure irritates (i.e. takes up space that it shouldn't) the nerve in your neck the result can be numbness, tingling, and/or pain that can radiate down into your arm and sometimes all the way to your hand. This is what we would call a "pinched nerve" in your neck. Unfortunately this problem can be very debilitating. Fortunately there's a lot that physical therapy and the right stretches/exercises can do to alleviate this pain. DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your arm or hand, I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs. CENTRALIZATION VS PERIPHERALIZATION Our goal is to get your pain/numbness/tingling up out of your arm/hand and into your neck. This idea of radiating pain that is localized to one specific area through exercise/movement is known as "centralization". This is the goal with treating radiating symptoms. If any of these exercises cause your symptoms to decrease in your arm then that's an indication that they're effective for your condition. If, however, any exercise or motion causes the pain/numbness/tingling to increase or to shoot further down your arm, then that's a sign we're irritating the nerve even more and the exercise is not effective for your specific condition. ► Use this video to thoroughly warm up your neck and shoulders - https://youtu.be/OCxxjUrs8uc WHAT CAUSES NECK PAIN? WHY IS MY ARM NUMB AND TINGLING? In most cases, neck pain with radicular symptoms (symptoms down into your shoulder, arm, hand) are caused by two conditions - a bulged disc or disc degeneration. BULGED DISC: Your vertebra are separated by soft tissue structures called "vertebral discs". A bulged disc is when the "inner disc" material bulges out into the "outer disc" material. If this bulge happens in an area where your nerves exit your spinal cord it can irritate the nerve and elicit symptoms of a "pinched neck nerve". DEGENERATIVE DISC: Over the years, your discs lose some of their height. This condition is known as "degeneration". This loss in disc height results in a smaller space for the nerve to exit our spinal column. If the nerve starts to get irritated because of this tighter space it can result in numbness/tingling/pain down your arm and even into your hand. The goal of the exercises presented in this video is to correct the problems that cause irritation to your neck nerve. We need to promote activities that "open up" the vertebrae in your neck to create more space for the nerve to pass through. This results in decreased pain in your neck and decreased symptoms down into your arm. Numbness, tingling, and pain in your arm or hand can be a major problem. Fortunately, there's a lot that the right stretches and exercises can do to help alleviate this pain. Follow along with these exercises and perform them consistently and you should start to experience some relief to your symptoms. My recommendation is to perform them 1-2 times a day and repeat for 4-6 weeks until your symptoms (hopefully) resolve. Thanks so much for watching! Be sure to hit the "thumbs up" LIKE button above. Also if you haven't done so already please support Tone and Tighten by subscribing to our channel right here on YouTube. ► Require about training here: https://www.facebook.com/HiddenForestStudio ► video by W4Y Productions - 416.520.4434
Neck nerve pain relief exercises
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Welcome to this beautiful Yoga inspired routine for neck, shoulder and upper back pain relief. These stretches are designed to help you reduce tension, and gain more relaxation and body awareness. Gift yourself with 10 minutes, just for yourself! The exercises are suitable for beginners and you can basically do them everywhere. Either sitting on a mat (optional on a blanket), on a chair, at the edge of your bed or even outside while waiting for public transportation. This routine is also the perfect little office break in order to release tension caused by sitting all day long at the desk. ► Here is myofascial massage for arms and shoulders https://youtu.be/mOZbaK-xd40 Meanwhile, foam rolling could also improve your workouts by literally warming your muscles. The friction induced by foam rolling on targeted muscles might also help to increase temperature of the fascia and muscles. ►Require about training here: https://www.facebook.com/HiddenForestStudio 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 Disclaimer: I am NOT a doctor. I am a movement expert. I do not provide medical advice. The information, including but not limited to, text, graphics, images and other materials contained on this YouTube channel is for educational and information purposes only. No information on this channel is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new healthcare regimen and never disregard professional medical advice or delay in seeking it because of something you have read and heard on this channel.
Stretches for Neck, Shoulder & Upper Back Pain Relief | Yoga to release Tension and Relax
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Here is one Yoga pose for lower back pain relief that you had no idea about. This pose is done by everybody, but nobody knows that it could be either injuring your lower back and making pain worse or will simply take pain away in a matter of 3 minutes of proper exercising technique. Also here I reveal how to take strain away from your neck in exactly same pose. The trick is the technique of the pose. ►Require about training here: https://www.facebook.com/HiddenForestStudio ►our Telegram account: t.me/HiddenForestStudio
Yoga pose for lower back pain relief - 2 min to ease up from pain
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ОТЁКИ ног, Отекают ноги – что делать. Снимаем отеки ног сами за 10 минут Почему отекают ноги? Подобная проблема возникает, если происходят сбои в процессе вывода жидкости из организма в результате нарушения циркуляции крови, увеличении разницы давления в кровеносных сосудах и тканях, повышения проницаемости клеточных мембран из-за повреждений. Отеки ног: причины и лечение С наступлением жары многие сталкиваются с проблемой отечности нижних конечностей. На самом деле летом она становится более распространенной, в целом же может появиться в любое время года. Страдают от нее чаще женщины, но и мужчинам знакома ситуация, когда ступня буквально не помещается в привычную обувь. Мы выясним, из-за чего это бывает, насколько опасно и что делать, если ноги начали отекать. Что такое отек ног Отек ног – это внешнее проявление скопления жидкости в организме. При этом сама конечность заметно увеличивается в размерах, кожа на ней становится рыхлой, а при надавливании появляются вмятины, не исчезающие моментально. Отечность обычно возникает к вечеру, хотя и на следующее утро может доставлять дискомфорт. Локализуется она: в стопах; в лодыжках; в голенях; от носков до колена. В зависимости от причин, опухать может как одна нога, так и обе. Симметричность распространения нередко указывает на общий отек, который может являться симптомом состояния, опасного для жизни. Причины отеков ног Когда в тканях слишком много жидкости, значит, в функционировании организма есть сбой. Чаще всего отеки вызываются: нарушением белкового обмена; повреждением клеточных мембран, усилившим их проницаемость; изменением разницы давлений в тканях и сосудах; нарушением циркуляции крови. Почему отекает одна нога Если отек – несимметричный, причина его локализуется непосредственно в пораженной конечности. Припухлость может возникать из-за ушибов на ногах или более серьезных травм: повреждения голеностопного сустава; разрыва мениска; перелома кости; сдавления тканей. Венозные отеки тоже чаще всего – односторонние. Варикоз вызывает застои жидкости, но локализуются они в одной конечности, где поражены сосуды. Указывает на это характерная венозная сетка. Тромбофлебит нарушает кровообращение, а вместе с тем и отток жидкости из тканей. В этом случае отечность сопровождают другие неприятные симптомы: повышение температуры, болезненные ощущения, уплотнение в зоне закупорки. Лечебная физическая культура (ЛФК) способна помочь при отеках ног, эффект колоссальный, потому что срабатывают икроножные мышцы, просасывая венозную кровь из поверхностных глубоких вен через коммуникантные вены. ► Here is for arms and shoulders https://youtu.be/mOZbaK-xd40 Meanwhile, foam rolling could also improve your workouts by literally warming your muscles. The friction induced by foam rolling on targeted muscles might also help to increase temperature of the fascia and muscles. ►Require about training here: https://www.facebook.com/HiddenForestStudio ►Video by Markian Radomskiy W4Y Productions 416-520-4434 ►Music by Fedor FM video by Markian Radomsky W4Y Productions
ОТЁКИ ног, Отекают ноги – что делать. Снимаем отеки ног сами за 10 минут
YouTube Video VVU0YzlYbzR4M193YmMycUl6WVBSOWdnLkJjX2FRUVVqUFA4
Foam Roller Stretching Exercises for Runners help to recover from muscle fatigue and release pain from tightened leg muscles. Foam rolling is a self-myofascial release technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling is an effective tool to work with trigger points of fascia, the connective tissue wrapped around muscle tissue. Within the muscle, this fascia exists in multiple layers. First, it wraps around every individual muscle fiber or cell. Then, it wraps around bundles of muscle fibers, called fasciculi. Lastly, it wraps around the entire muscle body. Together, these layers of fascia, apart from helping to give muscle its shape, attach to tendons and bones to help you pull, push, squat, run, bike, whatever it is you want to do. The thing is, all on its own, muscle fascia is pretty solid and not very pliable. That could theoretically limit range of motion, or give you that feeling of stiff, tight muscles. That’s especially true if the fibers that make up your muscle fascia form what’s called “adhesions” or “trigger points". Ideally, all of these fibers are sliding by each other with ease as you move, like silky hair, but sometimes these fibers can get like hair that got some ice cream in it and it’s all stuck together. Experts say that these tangles in fascia can form for a variety of reasons such as muscle injury, inactivity, disease, inflammation, or trauma. The tissue binds to each other, loses elasticity, and forms taut bands of tissue that can be painful. Myofascial release may help separate these fibers and re-establish the integrity of the tissue. ► Here is video for arms and shoulders https://youtu.be/mOZbaK-xd40 Meanwhile, foam rolling could also improve your workouts by literally warming your muscles. The friction induced by foam rolling on targeted muscles might also help to increase temperature of the fascia and muscles. ►Require about training here: https://www.facebook.com/HiddenForestStudio ►Video by Markian Radomskiy W4Y Productions 416-520-4434 ►Music by #Fedor FM
Foam Roller Stretching Exercises for Runners - 10 minutes rolling and stretching routine
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This 10 minute Energy Boost Morning Yoga Flow will energize you as we move through this simple yet effective full body stretch to help you wake up your body and connect to your breath. We open up the hips, shoulders, chest, spine and front body. Did you set an intention for your practice? Let me know in the comments below if you want to share! Remember to Subscribe if you enjoyed😊 MORNING YOGA FLOW FOR ENERGY: 10 Min Yoga Stretch To Wake Up (All Levels Practice), 10 minute yoga workout, yoga workout, vinyasa flow, yoga for spine, yoga vinyasa, vinyasa flow, yoga for anxiety, yoga stretches, yoga stretch, yoga for energy, yoga for flexibility, yoga at home, yoga, morning yoga, hatha yoga, home yoga workout, yoga for weightloss, yoga class, stress relief yoga, power yoga, yoga flow, vinyasa, yoga online, yoga video, yoga strong, yoga backbends, full body yoga, yoga for abs, yoga toned, morning yoga, fun yoga, yoga online, vinyasa practice, yoga class, yoga for morning, 10 min yoga, 10 minute yoga, short yoga flow, gentle yoga, slow flow, slow yoga, yoga challenge, upper body workout, yoga for shoulders, yoga for arms, yoga for strength, easy yoga practice, morning yoga, yoga workout, short yoga.. DISCLAIMER Please consult with your physician before beginning any exercise program. By participating in this exercise/ exercise routine you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tana Yoga from any and all claims or causes of action, known or unknown, arising out of Tana Yoga with
Energy Boost Morning Yoga - 10 Min to Energize the Spine
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This video shares a 7-minute Anxiety fighting routine, as well as improving your spine flexibility and external rotation of the hip joints. This routine is a good strategy to fight anxiety while keeping attention on little tricks of technique for spine and hips mobility. ►Require about training here: https://www.facebook.com/HiddenForestStudio ►Video by Markian Radomskiy W4Y Productions 416-520-4434 ►Music by Fedor FM
7 min Yoga on Snow to fight Anxiety (will help your Spine and Hips as well)
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Yoga on snow at sunrise
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