Yoga to Avert Sports Injury
Yoga is a combination of active and passive stretches that are important in helping sportspersons avoid injuries. If you like sports, then most probably you know that repetitive motion can cause injuries. However, if you do yoga you have the means of preventing injury occurrences. Becoming actively aware of the shape of your body, its feeling, symmetry, and the range of joints is the best way of avoiding these injuries. Identify any imbalances before they develop into injuries.
Remember, if you overdo exercise, you suffer risk of injury. With any exercise you do, allow some time for recovery. Alongside yoga, you can use steroids to fend off any sports-related injuries. These steroids enhance your recovery from workouts and shield you from potential injury threats. The following are the yoga poses which help avoid any injuries.
This exercise targets the muscles and connective tissues located at the sole of your feet. It also enables you to stretch the calf muscles that aid in the movement of the foot and support the foot arch. This helps one to avoid any injuries to your feet. Come onto your hands and knees, and then tuck the toes under to do the stretch. In a slow motion, move your weight back such that it rests on your heels. When beginning, put the hands on the ground in front of you and have some of the weight rest on the hands as you move back. The moment you feel more comfortable, you can now sit upright with all your weight sitting on the heels. Hold on for around 30-90 seconds.
Standing Forward Bend
This pose stretches your hamstrings. It is done by standing and crossing the right ankle over the left. Performing this movement will protect your knees from injuries. With both of the knees hinged a bit, bend forward and put the hands on the ground, stairs, or even a chair. Raise your buttocks up to the ceiling and then move your ribs away from the pelvis to avoid the rounding of the back. Hold for 60 seconds and then repeat the whole procedure now crossing the left ankle over the right.
This pose stretches the tensor fasciae latae, which, on most occasions, are very hard to reach. This movement helps prevent any injury to the knees. Set yourself in a low lunge position, having your right leg stretched in front of you. Raise the hips up and back to the extent that they are directly above the knee. Usually when this pose is conducted, we tend to lean the hips forward in order to stretch the hip flexors. However, in this exercise you will have to maintain the hips over your back knee. Put the right hand on the right thigh extending your left hand above your head to your right. Hold on for around one minute, then do it again with the other side.
Planks help reinforce the muscles that stabilize your shoulder blades. This, in turn, gives a strong foundation for your rotator cuff. The pose helps prevent injuries that can occur on your shoulders. Stay in a tabletop position and lower your rib cage down to the ground, drawing the shoulder blades into each other. While breathing in, raise your rib cage off the ground, ensuring not to round the spine and now spreading the shoulder blades apart. Now, set yourself in a plank pose and do the same movement. Do 10-15 reps, allowing for some rest in between the reps.
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