| How to Do Yoga Stretches for Lower Back Pain Posted: 29 Aug 2020 01:00 AM PDT If you have lower back pain, you may find it harder to perform everyday tasks that involve lifting, bending, reaching, or even merely walking. Fortunately, there are a few stretches specific to yoga that you can use to loosen up the muscles in your lower back and to relieve pain. Relaxing your lower-back muscles will help you feel less tension in the sore muscles and will give your body a chance to heal any damaged tissue. Regardless of which stretches you choose, perform them wearing loose-fitting clothing and on soft carpet or a yoga mat. [Edit]Trying the Cat and Cow Pose - Get on your hands and knees on a yoga mat. Plant your hands firmly on the ground and keep them shoulder-width apart. Make sure your knees are directly underneath your hips and your hands are underneath your shoulders, so your body will be as stable as possible.[1]
- Straighten your elbows and bend them as little as possible during this exercise. Also, avoid moving your hips side to side or leaning towards one direction or the other.[2]
- If you find that this yoga pose hurts your knees, try wearing a pair of plastic knee pads.
- Inhale and lift your chest and rear end up towards the ceiling. Relax the muscles in your lower back and in your stomach so gravity can pull the middle of your torso downward. Lift up your tailbone and butt, and bend your neck back to elevate your upper chest. You should feel the muscles between your shoulder blades and at the base of your spine stretch as you're getting into position.[3]
- This will get your torso into position for the "cat" portion of the yoga pose.
- To deepen the stretch in your lower back, try lifting one leg as you inhale. Alternate which leg you lift each time you switch back into cat pose.[4]
- Switch poses by exhaling and arching the center of your back. Drop your head and your butt as you breathe out to return to a neutral pose. As you continue to exhale, arch the middle of your back up towards the ceiling. Imagine that you're pressing your shoulder blades upwards as you arch your back. Tuck your rear end in under your hips, and bring your hips slightly forwards towards your stomach.[5]
- This is the "cow" part of the yoga exercise. The majority of the benefits to your back come from switching back and forth between the positions.
- Only stretch as far as you're comfortable. Do not strain.[6]
- Alternate between the cat and cow positions 6-8 times. Move at a pace that feels natural to you based on the speed of your breath. For example, if you inhale for 8 seconds, hold the "cat" position for that amount of time. Then move into the "cow" position in 1-2 seconds and hold the pose during your 8-second exhale.[7]
- By alternating between arching and bending your back, you'll work out tension in your lower-back muscles. This pose is also a great way to stretch (and relieve tension in) your hips and to loosen up your spine.
[Edit]Getting into Sphinx Position - Lay flat on your stomach with your feet hip-width apart. Use a yoga mat or other soft surface and recline on your front. You can either point your feet so your toes point away from your body or set your feet vertically so that the weight of each foot balances on your longest 2-3 toes.[8]
- The sphinx pose is great for your lower back, especially if you spend a lot of your time sitting at a desk or office chair. The pose helps your spine and lower back keep its natural curvature.
- Bend your arms and draw your elbows up under your shoulders. Tighten your back muscles to lift up your torso off of the ground. Pull your elbows back until they're bent at a 90-degree angle, directly beneath your shoulders. Rest the weight of your torso on your elbows, and keep your back arched to stretch sore muscles in your lower back. Keep your hips flat against the ground.[9]
- If you're new to yoga and find this pose a little too demanding, move your elbows forward by about so that they're not directly under your shoulders.
- Breathe slowly and deeply as you hold the sphinx pose. Breathing is crucial during any yoga pose and especially important during a position that's stretching out a painful area of your body. Focus on deeply inhaling and exhaling as you draw up your elbows and prop your torso on your arms. This will help your muscles relax and so you don't accidentally strain a muscle in your back.[10]
- When you breathe in and out, imagine that you're letting go of tension in your lower back with each breathe that you exhale.
- Hold the sphinx pose for 1-3 minutes before relaxing. Holding the pose will allow your spine to relax and bend and will stretch out the muscles in your middle and lower back. To relax from the sphinx pose, lower your torso down to the floor with your elbows still bent. Then move your arms to the side and straighten your elbows.[11]
- If you have a weak back, sphinx pose can be pretty tiring. Lay on the floor for as long as you need to before moving on to your next pose.
[Edit]Doing a Supine Twist - Lay flat on your back and pull your right knee to your chest. Recline on a comfortable surface, like a yoga mat or plush carpet. Lift your right knee up towards the right side of your chest as far as it will go. When your knee is fully bent, reach down with both hands and interlace all of your fingers in front of your shin to hold your knee up. Hold this position for 20-30 seconds.[12]
- The supine twist is a great yoga position for gently stretching out your gluteus muscles and relieving tension in your lower back.
- Cross your right knee over to the left side of your body. Release your shin and move your right leg over to the left side of your body by rolling your hips to the left. Roll your hips until your right hip is above your left, as if they were "stacked" on top of one another. Keep your shoulders flat on the ground while you're doing this.[13]
- Deep breaths help loosen your body and relax the muscles in your lower back. It may help if you deeply exhale while moving your leg and rolling your hips.
- Extend your right arm straight out on the right side of your body. Keep your hips stacked on top of one another and reach out to the right with your right arm. Hold your arm so that your palm faces upward. As you extend your arm out, you'll feel your gluteus muscles stretch. Your lower back should twist and stretch out in a way that relieves pain.[14]
- It will help you keep your shoulders flat on the ground if you look upwards (towards the ceiling) or to the right (towards your extended hand).
- Take 10 deep, slow breaths while holding this position. Keep your right shoulder flat against the ground, your right arm extended, and your right leg crossed over your left with your hips stacked on top of one another. Count your breaths; each one should take 5-6 seconds. Once you've inhaled and exhaled 10 times, draw your right arm in and return your right hip to the ground.[15]
- Once you've stretched with your right leg, repeat the stretch on the other side of your body. Bring your left knee up to your chest and then roll so your left hip is over your right hip.
[Edit]Stretching with Modified Downward Dog - Stand with your feet apart and bend forward. Bend at the waist until you're leaning forward by about 30 degrees. Focus on bending from the hips rather than from the lower back. If it helps, try sticking your butt out as you bend to make sure you're engaging your hips.[16]
- If you have narrower shoulders, you can bring your feet together by a few inches. Try to keep your feet shoulder-width apart, but you should still feel comfortable and stable.[17]
- Lean forward farther to stretch muscles in your lower back. Relax the muscles keeping you upright so that your torso folds forward and your head approaches the ground. Stretch your arms out in front of you while you're leaning; their weight will help pull your torso down and stretch out your lower back. If you're flexible (or do yoga regularly), you may even be able to rest your fingertips on the ground.[18]
- This pose is pretty similar to downward facing dog, except that your weight is entirely on your feet, rather than being balanced between feet and hands.
- If you find that it's too uncomfortable to keep your legs perfectly straight, try bending your knees slightly. This will take some pressure off your hamstrings and lower back and should make the stretch a little easier.
- Relax your shoulders and tuck in your chin as you lean forward. Relax your shoulders as you continue to lean forward from your hips. It might help you stretch farther if you imagine stretching the top of your head farther down towards the floor. The idea is to lengthen your spine by bending your chin towards your chest. Focus on breathing slowly and deeply while you're stretching your body into this position. You should feel your back muscles relax with every breath that you exhale.[19]
- Stretching out your spine will stretch out the tense muscles in your lower back and should reduce pain.
- Hold the position for 1-3 minutes before standing up. As you're holding the pose, you should be able to feel your spine and lengthening and the backs of your legs stretching out. Once the 1-3 minutes have passed, slowly engage your back muscles and return to a standing position.[20]
- Take several slow, very deep breaths as you do this.Each time you exhale, try to relax and go a little deeper into the stretch.[21]
- Yoga is a great way to stretch your lower back muscles and reduce pain. If you try all of the listed stretches and your back continues to hurt, though, it's time to see a doctor. There may be a more serious health issue causing your back pain that yoga can't fix.
[Edit]Warnings - If you feel any pain more serious than light muscle strain while doing yoga, stop immediately.
- It's possible for yoga novices to harm themselves when performing a new stretch or pose. Avoid hurting yourself by moving into each position slowly, giving your body time to adjust to the position.[22]
- Adults over 60 should talk with their doctor to make sure they're healthy enough to perform yoga. Also, anyone with a spinal fracture or a slipped disc should avoid doing yoga of any kind.[23]
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Do an Interval Run Posted: 28 Aug 2020 05:00 PM PDT An interval run involves alternating periods of high-intensity running, like sprinting, with periods of low-intensity running, like jogging. By starting and stopping intervals of faster running, you train your body to recover more quickly. Interval runs are mainly helpful if you're trying to increase your average running speed, but over time, they'll also help you run longer distances more efficiently. If you've only recently started running or have a cardiovascular condition, such as high blood pressure, talk to your doctor before you start interval training.[1] [Edit]Trying a Beginner's Interval Run - Warm up for 5-10 minutes. A jog or even a brisk walk will warm up your muscles and get your blood flowing so you're ready for more intense exercise. A good warm-up can help prevent injuries and decrease your soreness after your workout.[2]
- You might want to include some stretching in your warm-up as well to help loosen up your muscles and joints. If you're adding stretches, walk or jog for 5 minutes, then do some dynamic stretches, such as lunges, for a minute or two. Follow up with another 5 minutes of walking or jogging.
- Run at a medium pace for 1 minute to get your heart rate up. For your "work" interval, run at a pace where your breathing is labored and you wouldn't be able to speak in complete sentences. Keep roughly the same pace for the whole minute.[3]
- If you have a fitness tracker, use it to keep track of your heart rate. For your work intervals, you want to aim for a heart rate that's about 70-75% of your maximum heart rate.[4] You can use an online target heart rate calculator, such as the one at https://www.active.com/fitness/calculators/heartrate, to figure out where you should be.
- If it's too difficult for you to keep track of time, you can use distance instead. For example, if you're running at a track, you could run at a medium pace for one lap around the track.
- Jog for 2 minutes to recover. After your first work interval, use jogging as a recovery interval to bring your heart rate back down. If you feel too winded to jog, a brisk walk is fine too. Check your pulse or use a fitness tracker to monitor your heartbeat.[5]
- The purpose of the recovery interval is for your heart rate to return to roughly the same rate it was at when you began the work interval. If you haven't completely recovered, give the recovery interval another minute.
- Repeat the running and jogging intervals 4 times. Continue to alternate work and recovery intervals. Keep in mind that the work will be cumulative, so after a couple of work intervals, you might need a longer recovery time.[6]
- If you're a more experienced runner, you might want to adjust the intervals to better match your fitness level. For example, you may want your work interval to be 2 minutes instead of 1. If you have strong cardiovascular endurance, you also might not need as long a recovery time.
- If you want to up the intensity, you might try sprinting for 1 minute instead. However, if you've just started running, it's not a good idea to jump to sprinting right away.
- Cool down for 5-10 minutes. After you've finished your intervals, jog or walk briskly to cool down. Your cool-down period should be about the same length of time as your warmup.[7]
- As with the warm-up, you might also include some stretches in your cool-down period.
- Don't use your recovery interval as your cool-down period. Keep your intervals the same length of time and have warm-up and cool-down periods that are separate from your intervals.
[Edit]Training for Specific Goals - Increase the length of your intervals to increase your endurance. If you're training for a half-marathon or a marathon, cardiovascular efficiency and endurance are key. Run longer intervals of 800m or 4 minutes, followed by a recovery period of the same length. Repeat for 4 intervals to start, working up to 10 intervals total.[8]
- One way to determine the length of your work intervals is to use your target marathon time. For example, if your target marathon time is 3 hours and 45 minutes, your 800m-interval time would be 3 minutes and 45 seconds. Run that 800m at the exact pace it takes you to finish that distance in exactly that time.
- Use hill intervals to build the strength in your legs. With hill intervals, you run uphill as fast as you can, then jog downhill to recover. The downhill jogs force your muscles to work to control the speed, building additional strength even during the recovery interval.[9]
- If you're doing hill intervals by setting the incline on a treadmill, you can time your intervals. Outside, however, the length of your intervals will simply be defined by your pace and the distance of the hill you're running.
- Do sprint intervals to increase your speed. Sprint intervals are good if you're a more experienced runner and want to improve your race times. Generally, the length of your sprints depends on your cardiovascular fitness as well as the length of race you're running. For longer races, you would generally want to use longer intervals.[10]
- If you're an intermediate runner training for a 5K or 10K, do a 400m warm-up jog followed by 4 quick 50m sprints. Then, start sets of 3x400m and 800m intervals with 2 minutes of recovery in between.
- If you're an advanced runner training for a half-marathon or a marathon, do a 600m warm-up followed by 4 50m sprints, followed by sets of 4x400, and 1200m intervals with 3-minute recovery intervals.
- Try fartleks to include varied terrain. The word "fartlek" means "speed play," and these intervals are intended to allow you to exercise and build your speed and strength while also having fun. Because they're relatively unstructured, they're best for when you're running outside and have a variety of terrain options available.[11]
- Fartleks are intended to be looser intervals, relying more on natural landmarks than on specific distances or times, so they're perfect if you don't have a fitness tracker that you wear while you run.
- For example, you might jog across a parking lot to a tree, then sprint through the grass to the next nearest tree, then jog on a rock or dirt trail to the next landmark.
- You can also incorporate other movements. For example, you might do a skipping or hopping interval.
[Edit]Creating Your Own Interval Workouts - Determine your usual aerobic pace for a set distance. Running at an aerobic pace means you can speak in complete sentences and generally carry on a conversation while running. Use a fitness or step tracker to determine your average aerobic pace for a shorter distance, say 400m or 800m. Typically this means you'll run a few kilometers and then divide to find the average.[12]
- If you don't already own a decent fitness tracker, it's a good idea to invest in one before you start creating your own interval workouts. You'll be able to maintain the correct pace more efficiently and more accurately so you can ensure you're getting the most benefit out of your run.
- If you don't have a fitness tracker and aren't ready to purchase one, use a treadmill to measure your running speed. Instead of using pace, mark your speed with mph or kph.[13]
- Subtract 1 to 2 seconds from your aerobic pace to get your work interval pace. A good work interval pace to start with is just at the edge of high-intensity. You're going to be huffing and puffing a bit and definitely won't be able to carry on a full conversation or say more than a word or two in response to a question. This usually works out to running at a pace about 1 to 2 seconds faster than your aerobic pace.[14]
- Finding a good work interval pace will take some experimentation on your part. For example, suppose your aerobic pace is a 9-minute mile. Quicken your pace so that you're running an 8-minute mile instead. Monitor your heart rate and your ability to speak. If you can still carry on a conversation while running an 8-minute mile, speed up a little bit and see what happens then.
- Try short sprints to find your top speed. If you're planning on using shorter, even more intense intervals at a sprint pace, doing a few dashes will help you determine your top speed so you can time your intervals accordingly.[15]
- Jog or walk briskly for 5 to 10 minutes to get warmed up before running your sprints. Then, run a 100-meter dash as fast as you possibly can. After your first dash, jog or walk briskly for another 5 minutes, then try the 100-meter dash again, running as fast as you can.
- Do at least 3 or 4 dashes and find the average. You can consider this your top speed for the purpose of designing sprint intervals.
- Set a recovery interval equal to your work interval. Keeping work and recovery intervals even is the default for interval training and ensures you've fully recovered from a work interval before you start the next one. If you're new to interval running or are doing interval running simply to improve your cardiovascular fitness, this is typically the recovery interval you'll choose.[16]
- For example, if you were using 100-meter intervals, you could sprint for 100 meters, jog for 100 meters, then sprint for another 100 meters, followed by a 100-meter jog.
- Keeping recovery and work intervals equal also means having the same number of work intervals and recovery intervals.
- Use shorter recovery intervals to increase your workout intensity. When you run shorter recovery intervals, you don't have the chance to completely recover and your heart rate remains high when you move into the next work interval. A recovery interval shorter than your work interval can be beneficial if you're training for a longer distance race, because it helps you get used to running with "heavy" legs weighted down by lactic acid buildup.[17]
- For example, if your average aerobic pace is a 9-minute mile, you might run 2 miles at a 7:45 pace, then run 1 mile at a 10-minute pace for a short recovery period, followed by another 2-mile high-intensity interval.
- Consult your doctor before starting this level of interval training and explain what you want to do. Your doctor may want to give you stress tests before they clear you for a workout of this intensity.
- Take longer recovery intervals after long or demanding work intervals. The distance or duration of an interval affects the amount of recovery necessary, but so does the intensity. If you're running at maximum speed, do shorter work intervals accompanied by longer recovery intervals.[18]
- For example, if your average aerobic pace is a 9-minute mile, you might run for 2 miles at an 8:30 pace, followed by 3 miles at a 9:30 pace.
- Longer recovery intervals work well when you're training for a shorter distance race, such as a 5K or 10K.
- To get the most benefit out of interval training, limit your interval mileage to around 8% (or less) of your total weekly mileage.[19]
[Edit]Warnings - If you have a pre-existing medical condition or are recovering from a recent injury, talk to your doctor before you start interval training to make sure you're strong and healthy enough for high-intensity exercise.[20]
- Build a good aerobic base before you transition to interval training. Ideally, you should be able to run at a moderate pace for at least 30 minutes and be comfortable doing this on a regular basis (3-5 times a week).[21]
[Edit]References |
| How to Clean Hairbrushes Posted: 28 Aug 2020 09:00 AM PDT It's easy to forget that hairbrushes need to be cleaned every week. To restore your old hairbrush so it's like new, start by pulling out all of the hair that's trapped between the bristles. Then mix a cleansing solution for plastic or metal brushes. If you're cleaning a wooden brush, make a milder solution. Scrub the base of your hairbrush and enjoy using a dirt-free brush! [Edit]Removing Hair from the Brush - Use the pointy end of a comb to loosen the hair in the brush. Take a rat tail comb or pick and insert the pointed end under the hair near the base of the brush. Pull up to loosen the hair that's trapped between the bristles.[1]
- If there's a lot of hair matted to the brush, you may be able to simply pull it up and off of the brush without loosening it first.
- Use scissors to cut through the loosened hair. Take a sharp pair of scissors and carefully cut through the hair in the center of the brush, taking care not to cut the bristles. This will make it easier to remove, especially if the hair was twisted around the bristles.[2]
- If you're removing the hair from a round brush, turn the brush around and also cut through the hair on the opposite side.
- Keep the blades of the scissors parallel to the rows of bristles on the brush as you cut. This will help ensure that you don't accidentally cut through the bristles.
- Pull out the hair and throw it away. Use your fingers to pull the loosened hair out of the brush. Keep pulling until you've gotten all of the hair from the base of the brush. If you're using a round brush, turn it around and pull the hair out from all sides.[3]
- If your brush's bristles are made from natural fibers, take care not to yank them out with the hair. Pull the hair straight up and out from the base to avoid breaking or bending the bristles.
[Edit]Cleaning Plastic or Metal Brushes - Soak the brush in vinegar for 30 minutes to deep-clean it. Put the hairbrush in a shallow dish and pour of vinegar and of warm water into the dish. Leave the brush to soak for 30 minutes and then drain it before you scrub the brush. If the hairbrush has a lot of skin cell buildup, soaking the brush will help loosen the grime.[4]
- Use apple cider or plain white vinegar.
- Do not use this solution for brushes with wooden handles, since it will damage the wood.
- You can also use rubbing alcohol or hydrogen peroxide.[5]
- Make a cleansing solution with shampoo and baking soda. Pour of water into a bowl and add of your favorite shampoo along with 1 teaspoon (5 g) of baking soda. Stir or whisk the mixture until the baking soda is dissolved.[6]
- Baking soda absorbs odors and is slightly abrasive, so it will remove built on grime.
- Avoid using conditioner or solid soap, since these will stick to the brush and may be hard to remove.
- Use the solution to clean the brush. Take a clean washcloth and dip it in the cleansing solution. Wipe the cloth all over the brush to remove any surface grime. Then, dip an old toothbrush in the solution and use it to gently scrub the base of the brush and get in between the bristles.[7]
- If your brush has natural bristles, scrub gently and carefully so that you do not bend or break any of them.
- Rinse the hairbrush with water. If you cleaned a paddle or round hairbrush made of plastic or metal, run the hairbrush under water until the cleansing solution is rinsed off. You shouldn't see any suds on the bristles or hairbrush base when you're done.
- Pat the hairbrush with a cloth and lay it down on a towel. Take a clean cloth and wipe it over the hairbrush to remove the water on the surface of the brush. Then turn the hairbrush so the bristles point down and place it on a towel.[8]
- Don't use a hot hair dryer to dry the brush. This could damage the base of the brush and its bristles.
- Leave the hairbrush to dry completely. Depending on the style and material of the hairbrush, you may need to let the brush dry overnight. Wait until the brush is completely dry before you use it to brush your hair.[9]
- Avoid using the brush when it's still wet, especially if it's made with natural bristles. This could cause the bristles to bend and break.
[Edit]Sanitizing Wooden Brushes - Mix a cleansing solution with water and tea tree oil. If your brush has a wooden base, you'll need to prevent the handle from getting too wet. To make a simple cleansing solution, mix of water with 5 drops of tea tree oil.[10]
- Since this solution doesn't contain shampoo, you won't need to rinse it off and get the wooden handle wet.
- Research shows that tea tree oil has antimicrobial properties, which makes it a great cleaning product.
- Cleanse the brush with a washcloth and toothbrush. Dampen a clean cloth with the cleansing solution and rub it all over the surface of the brush. Then, dip a toothbrush in the solution and gently rub it on the base of the brush. Also make sure to carefully work between the bristles of the brush.[11]
- Scrub gently so that you do not bend or break any of the bristles.
- Wipe the brush with a clean, dry cloth. Since you shouldn't get wooden hairbrushes very wet and you didn't use shampoo in the solution, don't rinse the hairbrush with water. Instead, take a dry washcloth and wipe the brush to remove any excess liquid.
- Since tea tree oil is not water soluble, spraying or rinsing the brush with water won't help remove it. Exposing your brush to too much water could also damage the wooden handle.
- Leave your hairbrush to air dry. After wiping and patting the brush dry with a clean cloth, place the brush bristle-side down on a towel. Wooden brushes take longer to dry than plastic or metal ones, so you may need to let the brush dry overnight before you can use it again.[12]
- Don't use the brush until it has dried completely, especially if it has natural bristles. Using the brush while it is still wet could damage the bristles.
- Remove hair from the brush every time you use it to prevent the hair from matting in it.
- Sanitize your brush about once a week.
- You can also sanitize your brush with professional cleansing products, such as barbicide wipes. You can get these wipes at a beauty supply store or order them online.
[Edit]Things You'll Need [Edit]Removing Hair [Edit]Cleaning Plastic or Metal Brushes - Small bowl
- Soaking solution:
- of vinegar (white or apple cider)
- of warm water
- Cleansing solution:
- of water
- of shampoo
- 1 teaspoon (5 g) of baking soda
- Clean washcloth
- Toothbrush
- Towel
[Edit]Sanitizing Wooden Brushes - of water
- 5 drops of tea tree oil
- Clean washcloths
- Toothbrush
- Towel
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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