8 Simple Yoga Poses You Should Do Every Day. It's not always easy to get to yoga class. Whether it's a late night at work or something else, we get it; sometimes that hour of downward dogging just doesn't happen. There's no reason not to strike a few poses throughout the day, though. In fact, you can reap most of the same benefits of a class by spending a few minutes throughout the day doing a backbend, warrior pose or opening up your hips. Here are 7 yoga poses to do every day -- yes, even at the office. When You Wake Up Cat-Cow (Damon Dahlen/Huffington Post) Cat-cow is the perfect way to wake up the entire spine after it's been resting for a solid seven to eight hours (we hope). Downward Dog Downward dog stretches out the back, legs and arms.
Mid-Morning Standing Forward Fold When you've been sitting all morning, a standing forward fold is a great (and not all that noticeable) way too stretch your legs and back. After Lunch Seated Forward Fold Mid-Afternoon Warrior 2 Evening Pigeon Pose Child's Pose. Beginner's Touching Toes. The World's Healthiest Foods. 100 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.
In addition to questions about our foods, we often get asked about beverages and sweeteners. In the beverage category, water and green tea have been especially popular topics, and in the sweetener category, so have blackstrap molasses, honey and maple syrup. Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food. FAQs about the World's Healthiest Foods Criteria for The World's Healthiest Foods 1. 2. 3. 4. 5. 6. Yoga Stretches to Prevent Running Injuries. The 6 Best Exercises for New Runners.
Download these exercises:Printer-Friendly Version | Mobile Phone Version The most important exercise you can do as a new runner is, of course, running. But your risk of injury will go down–and your enjoyment of running will go up–if you take a few minutes a day to stretch and strengthen key parts of your body. Here are simple exercises that will help you run more smoothly and efficiently. 1. Calf Stretch Goal: Increase the flexibility of your calf muscles and Achilles tendon. Why: Running takes your lower legs through a fuller range of motion than most other activities. How: Sit with your legs in front of you, straight but relaxed. When: Like most non-dynamic stretches, this is best done after your run.
Consider: You'll need to be diligent about calf and Achilles flexibility if you're a new runner who has worn high-heeled shoes for many years. 2. Goal: Increase the flexibility of the large muscles that connect your butt and knees. How: Lie on your back with one foot flat on the floor. 3. 4. 5 Core Exercises That Increase Stability and Running Efficiency. My college coach said the best thing you can do to become a better runner is to run, and this is true. That being said, the development of core strength is an important way to improve running biomechanics and correct imbalances that can lead to injury. As a coach at the Reebok ZAP Fitness Center, I tell our athletes they need to complete core exercises that benefit their running. More: How Runners Benefit From Sport-Specific Strength Training You, too, need to do exercises that have a direct impact on your running performance.
Make sure you're performing the exercises in a way that is consistent with the way your muscles work while you are running; in order to do this effectively, you need to know a bit about how your muscles fire while running. When your body braces for impact, it should automatically engage the transverse abdominus. Core-Strengthening Exercises The following five simple exercises will help you become a more stable and efficient runner. Clam Shells Hip Raises. 4 Moves to Beat Running Soreness. Runner's Knee Stretches. C Tolle Run - Episode 7 - Chi Running. How Yoga Can Make You a Better Runner. Stretching and Flexibility - How to Stretch. Checklist for Running Overuse Injuries. Runners often wind up with injuries without any obvious traumatic event to cause an injury. Most of these are the result of a wide variety of factors that over time lead to chronic problems.
These are often termed overuse injuries. Following is a checklist of the most common causes of running injuries and possible treatment options. Too Much, Too Soon Increasing running mileage or time too quickly is the leading cause of running injuries in recreational runners. Running Route or Surface Hard surfaces increase the amount of stress on the muscles and joints and increases risk of chronic tissue trauma. Footwear Shoes are the most important piece of equipment for runners. Body Weight The heavier the runner, the more stress on the load-bearing tissues of the lower body.
Running Technique Every runner has a unique running style and some styles can lead to overuse injuries. Biomechanical Issues Orthotics and heel lifts can correct many biomechanical and alignments issues of the leg. Iliotibial IT Band - Iliotibial IT Band Standing Stretch for Flexibility. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The IT band acts primarily as a stabilizer during running and may become irritated from overuse.
Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band. There are many different ways to stretch your IT band including: Here is a simple stretch you can do while standing. Stand in a doorway with your left leg crossed in front of your right leg.