How to fix your posture and improve digestion using twists
Sport And Fitness Health / / December 19, 2019
Theory
myofascial health
Many suffer from poor posture - scoliosis, stoop, excessive bending at the waist. connecting the shell - not only the muscles are accustomed to be in the wrong position, but also the fascia in the formation of poor posture are involved.
Collagen fibers fascia not only cover the muscles, but also penetrate into the thick muscle fibers, forming inextricable link - Myofasciitis.
Unlike the muscles, fascia can not contract and relax. They are flexible and can be stretched, but then did not take its original shape. This feature enhances the enslavement of the body in the correct position, such as slouching or scoliosis.
Let us examine an example. Let's say, because of the depression, short-sightedness, or some injury a person begins to slouch. Back muscles are constantly in an unnatural position - they are stretched, and the pectoral muscle, by contrast, are declining.
To maintain these muscles in this position and remove from them some of the strain, around and inside the muscles produce more collagen - the fascia becomes more dense. As a result, the collagen matrix captures the muscle maintaining bias, which will now not so easy to get rid of.
However, the enslavement of the muscles can cause pain and tension not only in the clip, but also in other, seemingly related areas. The fact is that in the body there is no separate operating elements. All organs and systems are interconnected, and Myofasciitis no exception. There myofascial meridians - interconnected structure of muscles and tendons that carry tension and movement on the skeleton.
The concept of myofascial meridians described in the book "Anatomy Trains" Thomas Myers, massage therapist, chiropractor with 40 years of experience, a physician and lecturer.
Tension in one part myofascial meridian can cause soreness in the other part. Twisted pose partially or completely involve one of myofascial lines - spiral meridian responsible for the rotation of the body. It passes through the human body double helix, connecting one side of the skull with the opposite shoulder, goes through stomach to the opposite hip, knee and arch of the foot and rises on the back side of the body, again with the connecting fascia skull.
Various exercises torsional stretched at least half of the line, including muscle belt head and neck, the large and small rhomboid muscles serratus anterior, outer and internal obliques, and in some positions (eg parivritte parshvakonasane) most of it, including the tibialis anterior, peroneus longus long, biceps thigh.
Stretching myofascial meridian fascia returns to the desired position and loosens the muscles, allows you to fix some problems with posture.
However, stretching the muscles - this is only one side of the coin. Imbalance in the body is always accompanied by excessive contraction and stretching some other muscles. Stretching some muscles should be carried out together with the strengthening of the other compression. For example, if you want to fix slouch, You need to stretch the pectoral muscles, are in the compressed position, and work to strengthen the back muscles.
Nutrition of intervertebral discs
Intervertebral discs that provide cushioning the spine, its flexibility and mobility, have no blood vessels. Nutrients come to them, depending on the age of the person in one of two ways: at the expense of the peripheral circulation and by diffusion.
Using the power of the peripheral circulation ends in an average of 22 years. Thereafter remains only diffusion - penetration of nutrients through hyaline plate (hyaline cartilage).
During the compression of the intervertebral disc occurs outflow of fluid from the decay products, and removal of the pressure in the drive get nutrients. Performing twisting, you first squeeze the spinal discs, which is why they get rid of recycled materials, and then release them, allowing the inflow of nutrients.
It turns out that twisting allow to maintain the health of the intervertebral discs, keep the flexibility and mobility of the spine longer.
Stimulation of internal organs
Twisting useful for internal organs: liver and spleen, stomach and intestines.
In the book "Physiological Aspects of Yoga» Dietrich Ebert points out that the effects of the asanas on the internal organs is partly due to the skin-visceral reflexes of the body.
Skin-visceral reflex - a change in the internal organs, provoked by exposure to the skin, such as during acupressure.
Performing asanas, you are working on some areas of the body, improving blood circulation and stimulating the muscles of internal organs.
Also in the "physiological aspects of yoga" is a reference to the positive effects of the asanas on the intestinal peristalsis. Runtime poses increased intra-abdominal pressure, due to which there is stimulation of motility of the gastrointestinal tract. Changing the pressure and body twisting stretch the muscles of the intestinal wall, causing reflex contraction involved in it smooth muscle.
In addition, asanas belly traction positively affect the absorption of nutrients. Such poses cause updating of pancreatic cells, thereby increasing the expense of glucose metabolism in peripheral tissues, liver and adipose tissue by enzymatic processPhysiological Effects of Yogic Practices and Transcendental Meditation in Health and Disease.
Practice
What to remember when performing asanas
spinal traction. In all the asanas on twisting the spine is stretched first, and then twisted. If you can not do the asana with an elongated spine, then you still have to do it sooner. In any case, wrong posture will not bring benefits. Some asanas, you can use a support under his arms to ease the problem and remove the spine.
Exercise without pain. If during the execution of asanas you feel pain, stop immediately and move on to an easier option.
Breath. Observe the sequence of breaths while performing asanas. In most asana breathe evenly and deeply, in an ideal - belly. Do not hold your breath.
Contraindications. Twisted postures are contraindicated for people with diseases of the spine, inguinal hernia, intestinal neurosis, exacerbation of diseases of the stomach or liver.
Now you can begin to implement twisted asanas. Let's start with the most simple postures that will surely get people of all skill levels.
performance technique
Twisting on the floor
1. Lie on the floor, hands apart.
2. Slide to the right pelvis.
3. Bend your right knee and lift it.
4. Turn left and right knee touch the floor. If not, hold it aloft.
5. Turn right down.
6. Stay in the pose for 30-60 seconds and then repeat in the opposite direction.
Parivritta Trikonasana (inverted triangle pose)
This exercise is more difficult to the previous one, it requires a good stretch hamstrings and back of the thigh.
1. Put your feet on the distance meter apart, stretch your arms to the sides.
2. Expand the foot to the right: the right - 90 degrees, left - 45 degrees.
3. Expand the right pelvis and a housing with an inhalation pull up the spine.
4. With an exhalation bend the right leg at the same time turning the body so that it is entirely in the vertical plane, while the pelvis remains in place.
5. Put your left hand on the floor at the outer edge of the right foot. If you can not (heavily drawn below the knee or the back of the thigh, it is impossible to keep the spine straight - rounded back), put his hand on the tibia or on the block.
6. Right hand pull up the head to expand the ceiling, look at the right hand.
7. Hold the position for 20-30 seconds, then do it the other way. It is important that while holding asanas back was straight, and abdomen - relaxed. Body, hands and head should be in the same vertical plane. Knees do not bend at the same time, and no foot off the floor.
Parivritta parshvakonasana (posture angle of the twisted side)
It is even more difficult pose that requires some practice and a good stretching, in particular, is well stretched spiral meridian.
To understand how an asana should look and how it is most often carried out newcomers with insufficient stretching, we give three illustrations from the book of Myers 'Anatomy Trains'. In the picture below you can see this exercise yoga instructor, an advanced student and a newcomer.
Stretched spiral meridian, extending from the right thigh over the left shoulder to the right side of the head, allowing the instructor to put a hand on the floor and stared at the ceiling.
Pupils with a banner worse can not do it. They prevent the shortened portion of the meridian. For example, the short hip flexors do not allow students to straighten the body in a straight line.
In the beginner not stretched hip rotator muscles and popliteal, because of which it can not fully bend the hip to the knee angle was 90 degrees. Therefore, the spin can not completely straighten, and his head is still drawn into the shoulders.
Let's look at how to perform this asana.
1. Put your feet for a distance approximately equal to the length of your legs, stretch your arms to the sides.
2. Expand the foot to the right: the right - 90 degrees, left - 45 degrees.
3. Bend right knee so that the angle between the tibia and the femur of 90 degrees. The left leg remains straight.
4. With the breath pull the spine upward.
5. With an exhalation, expand the unit to the right (left foot while rising on the ball) and move your left hand over your right knee. If you allow the stretch, put his hand on the floor, if not - bent at the elbow, his left hand on your right knee or on the block.
6. Right hand pull up and forward, direct view by hand into the ceiling.
7. Keep the left leg to the knee does not bend. Chest deployed and maximum disclosure, abdomen relaxed.
From the foot to the tips of the fingers body should form a straight line. It is better to perform the asana before the mirror to notice incorrect deflections and fix them. For example, if the pelvis is raised too high and violates the straight line, try to lower it. If this does not work, then you have short muscles, hip flexors and time for you to go to stretching.
Parivritta stambhasana (helical twisting position)
It is incredible to look at the twisting is actually not that difficult to perform. Moreover, the stretch so very nice.
1. Stand with feet wide, and expand the socks out.
2. Bend the knees, so that between the tibia and the femur formed an angle of 90 degrees.
3. Uprites hands on his knees to the inside of the foot and push hands as if pushing the legs further apart.
4. Pull the spine and exhale, tilt the body so that it is parallel with the floor.
5. Expand one arm elbow down and thumbs up.
6. During hand turn, expand the body of at least 90 degrees. Pull it parallel to the ground, Do not round your back.
7. Head follow the turn of the body, eyes direct towards the upper arm.
Main twisting occurs in the thoracic spine, lower back remains fixed and straight. Thighs should be parallel to the floor, the body - exactly in the middle at an angle.
These poses are designed to ensure the health and regain the correct position of the bones, muscles and fascia. Do not perform the exercises, if you strongly pulling muscles. Listen to your feelings and consider the possibility of his own body, not to get the opposite effect.