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Use Yoga To Ease Back Pain and Increase Your Weightlifting Performance

If you've been following your training regime rigorously, it might start to feel difficult to know where you can improve on it. Something many people who lift weights haven't considered combining with their weight training to get increases in performance, is yoga. Originally, yoga was all about learning to observe yourself and your body, however it has now become a great form of exercise for those wanting to gain more control over themselves. As well as this, it can help with long term ailments such as back pain.

How Yoga Can Help Your Weight Training

The American Osteopathic Association says that yoga has both physical and mental benefits. They go on to say that through yoga techniques that focus on relaxation, chronic pain can be lessened. Chronic pain typically includes back pain, arthritis and headaches.

As well as this, flexibility can be increased, as can core muscle strength and tone. This is particularly useful when used in conjunction with weight training. Doing yoga can increase you're the strength of muscles all over your body, which could allow for greater gains when you are working on your weightlifting. On the mental side, benefits include the ability to combat stress, by developing coping skills and a positive outlook on life. This is done through mediation and breathing techniques.

Easing Pain with Yoga

Read more: Use Yoga To Ease Back Pain and Increase Your Weightlifting Performance

Lower back pain is very common and can be the result of a variety of causes. One of these isn't usually the primary suspect but it occurs more often than one might think: constriction of the piriformis muscle. This small slim muscle is behind the gluteus maximus, connecting the spine to the top of the femur.

If the piriformis muscle tightens, gets pulled, becomes inflamed, or spasms, an effective piriformis stretch can restore muscle function and relieve pain.

What is the Piriformis?

Read more: How To Get a Deep Piriformis Stretch With These 12 Exercises

Whether you're in your early 20s or your late 80s, following a regular weightlifting schedule can be beneficial to your overall wellbeing. In your younger years, a vigorous strength training workout can promote lifelong health, while older adults can maintain muscle strength and integrity by keeping up with a gentle weightlifting regimen. Although your exercise routine may change as you age, regular strength training through the years can help you to live a longer, healthier and happier life.

Why Should I Be Following a Weightlifting Regimen?

If you aren't already following a regular strength training routine, it's never too late to start. Lifting weights each week offers a number of physiological and psychological benefits at every age, helping you to:

• Lose weight and tone your muscles

Lower levels of LDL, the "bad" cholesterol, while increasing levels of HDL, or the "good" cholesterol

• Promote healthy bone development

• Enhance cardiovascular health and reduce your blood pressure

• Boost cognitive functioning

• Improve your flexibility and mobility

• Look better and feel more confident

• Improve your mood and decrease anxiety

Read more: Don’t Let Age Get in the Way of Your Weightlifting Routine

Stop looking for dynamic stretching exercises in Google. This list is the only resource you'll ever need to find stretch exercises for ALL your body parts!

CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general.

The Truth About Stretching and Warm Up

Warm Up

I've heard it time and time again that warming up is a waste of time and energy. The excuse is usually that a warm-up will take away from the energy needed for the actual workout, but that's just not true. Actually it's a great way to get your heart pumping and get you in the right state for exercise.

A good warm-up should last about 5-10 minutes making sure to get the heart rate elevated. When you get your heart rate up, it will start pumping more blood and oxygen throughout the body, including into the muscle tissue. The muscles will become pliable and more flexible allowing for better range of motion and exercise performance.

Warming up also lubes the joints, readies the tendons and ligaments, and has quite a few mental benefits as well.

Stretching

twisted-lunge

Twisted Lunge

Stretching is just as important as warming up in most cases. Stretching should be done after the warm-up or you can do dynamic (active) stretching with the warm-up (before the workout).

Either way, it's a good idea to get it done for many reasons. As mentioned before, when the muscles are warm, they are more pliable and flexible. This will allow you to perform better in any activity.

Read more: Dynamic Stretching Exercises for Flexibility and Warming Up

Living with any type of cancer is challenging in so many ways. Mesothelioma is a particularly difficult type of cancer. It causes symptoms like chest pains, breathlessness, coughing, and difficulty breathing. Side effects of treatment can cause fatigue, weight gain, and nausea. Getting exercise may be the last thing on your mind if you are struggling with mesothelioma, but the truth is that it can make you feel better. There are several ways in which exercise—doctor approved, of course—can benefit you as a mesothelioma patient.

Battle Fatigue with Exercise

The cancer itself may leave you feeling tired, but more often treatments, especially chemotherapy can leave a mesothelioma patient feeling bone weary. The fatigue you may experience is something that does not get better with more rest, and it certainly will not motivate you to exercise. However, exercise is exactly what can put a dent in this kind of fatigue. Exercise has been shown to actually increase energy and reduce fatigue.

Reduce the Stress of Being Sick

Being sick is stressful, but being sick with terminal cancer can cause stress to skyrocket. Exercise has long been known to be a useful way to mitigate stress. Exercise helps to refocus the mind, take your thoughts away from your illness, and help you feel more positive about life in general. Simply being more fit, feeling better in your own body, will help you feel happier and less stressed.

Fight Anxiety and Depression

It is not unusual for the stress of being sick with mesothelioma to take deeper root and evolve into more serious mental health symptoms of anxiety and depression. Living with this condition is not easy and many people find themselves feeling anxious and depressed. Exercise has been proven to be able to reduce the symptoms of these mental health conditions and to help people feel happier.

Maintain a Healthy Weight

Weight loss is a symptom of mesothelioma and treatments can also worsen this side effect by causing a decrease in appetite. Exercise is an excellent way to stimulate appetite. Along with a healthy diet, exercise can help you put pounds back on or maintain a healthy weight.

In addition to all these benefits of exercise, getting in some physical activity will improve your overall health. It will strengthen your muscles, improve cardiovascular fitness, and generally help your body function better. Being fitter means that your body may respond better to treatments and will suffer fewer or reduced side effects.

Exercise is a powerful weapon against many illnesses. It may not be a cure, but it can make the difference between feeling rotten and feeling better. It is important to go slow with exercise when you are sick and to engage in an exercise routine that is developed by a professional and in conjunction with your medical team, but getting started is so important to feeling better than you thought was possible while being sick.

Find more info here...

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