Monday, July 19, 2010

Posture Correction Exercises Video

Here are some good exercise video for good posture from youtube you can try at home.

Thing you might need:

Thera-Band Exercise Balls - Green - 65 cm (26") - For Body Height 5' 6" - 6' 1" Exercise Balls

YogaAccessories (TM) 1/4'' Extra Thick Deluxe Yoga Mat - Dark BlueYoga Mat

Valeo HW2 2-Pound Neoprene Hand Weights Hand Weights

Video 1: Posture exercise for shoulder

Video 2: Posture exercise for middle body

Video 3: Core strengthening exercise for good posture

Simple Steps to Correct Poor Posture

Did someone (probably your mom) ever pat you on your back and said "Stand up straight. Don't hunch."? Well, thank them. It is really for your own good. But for somehow, if you are like me, my body normal relax position is actually bad body posture. Yes, I like to hunch and do feel like I look like a cave-man walking... yikes..
Yoga Posture Adjustments and Assisting: An Insightful Guide for Yoga Teachers and Students 
In order to correct my poor posture, I did  a lot of posture exercises and practice yoga. Yoga is really beneficial to correct your posture. Below is what my yoga instructor will always instruct us to do to stand with correct posture.

1. Stand up tall

2. Bring up your navel upwards

3. Now some might probably curve the backbone outward too much. So pull your tailbone downwards or inward.

4. Roll your shoulder from front to up to back and open your chest.

5. Ensure that your neck and head are held high and look forward. Also, ensure that your shoulder is not tight a bring it down away from the ears.

Yoga For BeginnersValeo Yoga Kit

Friday, July 16, 2010

Leg Cramps Causes and Remedy

What is leg cramps definition?
Leg cramp is a sudden, involuntary, painful contraction of the leg muscles. Leg cramps usually occur at the calf, hamstring and / or quadriceps. This muscle cramp pain will last about less than a minute to about a few minutes before it subsides. Leg cramps more common with older people (>50 years old), pregnant women and people with heavier weight. One of the more common leg cramps is Nocturnal leg cramps which is a term use to define leg cramps that happen when we are sleeping and jolting you awake.
Nocturnal leg cramps
Nocturnal leg cramps

Leg cramp causes?

  • Muscle overexertion
  • Dehydration
  • Low potassium (a mineral that is important in rregulating body chemistry. Can be found in salt.) 
  • Alcohol
  • Medication

How to remedy leg cramp fast?
Massage the affected leg muscle. Don't point your feet downwards. Instead, make you leg straight and gently point your foot upwards toward the knee. You can also apply a cold pack on the affected area or take a hot shower to relieve the pain.

How to prevent leg cramps?
Always drink at least  8 glasses of water per day. If you sweat a lot due to exercise or work, drink more to replace the lost fluid.

Always stretch and warm up your  whole body before an engaging in any sport or exercise.

Avoid sleeping in the bed cover tucked tightly at the foot of your bed. Loosen the bed cover, otherwise, this might cause you sleeping with the foot pointing downwards which increases the risk of getting leg cramps.

Stretch your leg muscle or ride on a exercise bike for a few minutes before sleeping.Genuine Magnetrainer ER (Extended Range) Mini Exercise BikeMini Exercise Bike

Drink a cup of warm milk before sleeping.

If you always wear high heels, try to use better support shoes instead.

When to consult doctor?
If you often experiencing leg cramps, visit your doctor. Thorough medical examination could find the underlying root cause of it.