Tr.uCore Pain Free Fitness

Your Gateway to Better Health!

Movement May Help Prevent Alzheimer’s Disease

By Leave a Comment

A study out of Great Britain shows that sedentary behavior (including driving, working at a desk, gaming, watching TV) can lead to an increased risk of dementia as we age. 

The study followed close to 50,000 adults and found that risk for dementia increased with 10 hours of sedentary activity. It’s estimated that the average American spends 9.5 hours engaging in sedentary activities. Yikes!

Luckily, regular movement can help by engaging your mind, regulating blood pressure, and improving heart health! Those who are desk workers should get up and move at least every 2 hours to stay healthy. So don’t just sit there….get moving!

If you’d like a personalized sequence or an individual session focused on your health goals, please drop us a line at lorie@trucoremethod.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention  sign up for our newsletter here or follow us on social media

Raichlen DA, Aslan DH, Sayre MK, et al. Sedentary Behavior and Incident Dementia Among Older Adults. JAMA. 2023;330(10):934–940. doi:10.1001/jama.2023.15231

Why Does Yoga Reduce Stress?

By Leave a Comment

For many years, people have practiced yoga to relieve anxiety, depression or stress. Anecdotal evidence has shown the mental health benefits of yoga, but in recent years more and more studies have backed this up with scientific studies. This begs the question; how does yoga work its magic? What is the science behind this “feel good” practice?

If we look at stress on a chemical level, we see that elevated levels of the hormone cortisol are present in those who have depression and anxiety. Cortisol is a hormone that responds to stress. When those levels are elevated, we are in “fight or flight” mode. This is necessary when the body is in danger and needs to respond quickly to avoid injury or pain. However, If we  are unable to control this we remain in “fight or flight” mode when there is no imminent danger. When this happens, we are always on our guard….as if we’re constantly being chased by a bear. Then we can suffer from depression, anxiety, suicidal thoughts, or chronic pain. It is essential that we find ways to adjust the hormone cortisol to avoid these negative effects of high cortisol levels.

Yoga has been shown to be effective in lowering cortisol levels and therefore decreasing stress. In studies where cortisol levels were recorded prior to, and after consistent yoga practice, subjects who practiced yoga showed significant decreases in their cortisol levels. This can be helpful in all aspects of life. Leveling out those hormone levels can help people feel better, interact and communicate better in family and work relationships, and also provides clarity of mind and better focus for complex tasks.

Although yoga is not the answer for all life’s struggles, it is a practice that helps decrease stress efficiently and without side effects or invasive treatments.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop us a line at lorie@trucoremethod.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention  sign up for our newsletter here or follow us on social media

Build Bridges

By Leave a Comment

If you’re looking for a yoga pose that can strengthen your entire spine, increase mobility, and just plain old feels good….look no further than Setu Bandha Sarvangasana (Bridge Pose). I often use it in my yoga classes because of it’s many benefits. This pose is also widely used in physical therapy because it has so many benefits for the low, mid and upper back. Among its benefits are:

  • It opens the heart space. We spend much of our time hunching forward (thus leading to bad posture, neck and shoulder pain)
  • Can help reverse herniated discs of the low back
  • Increases flexibility in the spine
  • Increases strength and endurance of the hip and leg muscles
  • Lengthens the muscles on the front of the body (abdominals and front of chest)

Here are a few tips to get the most out of this pose, while feeling safe and supported:

  • Before pressing up into the pose, actively engage Tr.uCore (if you don’t know how to do that, book a foundations class or individual session with us)
  • Then press into the feet and lift the hips. Resist the temptation to overarch the lower spine at this point, we are looking for balance of upper and lower spine in this backbend.
  • Next, move the shoulder blades closer to each other and arch the upper back. The lower spine will also arch, but the balance of force will not be solely on the low back.
  • Squeeze the glutes (buttocks) together. This takes the work off the hamstring muscles and distributes it to the glutes instead.
  • If you wish, you may also clasp your hand together under your spine to further open the heart.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop us a line at lorie@trucoremethod.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention  sign up for our newsletter here or follow us on social media

Fab Abs!

By Leave a Comment

If you want to really see the roots of core strengthening, follow a baby through  his or her milestones. The first time they roll over, the core abdominal muscles awaken. They don’t even use their arms or legs….it’s all abs working to move them from the back to the stomach. We start out life by using and strengthening our core muscles. As we move through life we gain the ability to use our limbs more efficiently, which gives us (from toddlerhood onward) more independence and skills. However, it also means that the core muscles no longer get the unintentional strengthening they did before the arms and legs began to assist with movement. As we go through life and become adults, endurance and stability can suffer as a result.

Why is this? The deep abdominal muscles support the low back, which in turn lend stability and support the pelvis, hips, knees, and even the shoulders and arms. The biggest player in this repertoire is the transversus abdominus muscle. This muscle is in the abdomen and  lies under the rectus abdominus (commonly know as the 6-pack). It is a giant, powerful muscle that wraps around the torso and attaches to the vertebrae. Because of this, when the transversus abdominus is strong it stabilizes the spine. This minimizes the possibility of injury occurring when we move our arms and legs (think….walking, sports, carrying heavy loads and various everyday tasks).

Unfortunatley, this  muscle does not get strong with the  average work-out. This transversus abdominus is like a sleeping giant, it lays around lazily and lets others (i.e. the 6-pack muscle, hip muscles, low back muscles, etc.) do the work . However, with focus and consistency you can awaken this sleeping giant. Then it can keep all your muscles and joints strong and healthy!

So how do you rouse this muscle and use it to bring strength to the low back and other key parts of your body? Try the following exercises to get the transversus abdominus to kick in.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your hands on the front of your hip bones, then move your fingers about an inch in, towards the center of the body, and press with slight pressure.
  • Now cough or laugh. When you do this you should be able to feel a little wiggle or jump of the T.A. muscle.
  • Now that you’ve figured out which muscle to engage, you can start strengthening the T.A.
    • Keeping your fingers on the T.A. muscle take an inhale (the belly will expand), then exhale and tighten the muscle by bringing the belly button towards the spine.  (You should be able to feel the muscle tight under your fingers)
    • Continue to engage the muscle as you take a few breaths. This is by far the hardest part of the exercise. Intuitively we want to hold our breath.
    • On an inhale relax the muscle, then repeat this 10 times.
    • Once you learn how to engage this muscle with breath, try to lift one foot a few inches off the floor.
    • Lower the foot, then lift the other a few inches off the floor.
    • Continue to alternate while you’re engaging the T.A. (This is like marching with small steps). This will train the T.A. muscle to to engage with movement.

Consistent training of the transversus abdominus will reward you with less incidence of low back pain or injury of the extremities.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop us a line at lorie@trucoremethod.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention  sign up for our newsletter here, or follow us on social media

Hip Hip Hooray!

By

Hip tightness or pain is a frequent complaint of many. Sometimes this arises from lifestyle patterns, and other times from a previous injury that needs a little TLC. There are indeed many causes of hip pain. If you suffer from any pain that causes you to abstain from activities you previously engaged in, a trip to your health care provider is warranted. For many people yoga and physical therapy can help.

The hip joint is an amazing structure. It is made up of the femur (thigh) bone, and the pelvis. The top of the femur has a knobby protrusion on it that fits snugly into a concave area in the pelvis. Muscles, ligaments and tendons all give stability to this joint. The design of the hip joint allows for lots of motion. Additionally, it is able to handle the load of the upper body, even as we carry heavy objects, walk up stairs, or engage in sports. It’s designed to do all this with efficiency and grace as we propel forward through our days on our two legs.

However, as with any fine machine, we need to take good care of the hip joints for them to be at their best. Today’s lifestyle of relative immobility can cause tension and tightness in the hips. Since we sit with our hips bent for hours on end, the hip flexors at the front of the thigh get tight. These muscles shorten which can cause pain in the low back, hips and knees. If you have tension in any of these areas, or feel pain while walking, then you may be able to find relief from movement, stretching, and strengthening. Ideally, you should try to stretch and strengthen all the muscles that attach at the hip….those on the front, back and sides of the thigh.

Tr.uCore Yoga can really help create both strength and openness in tight muscles. If you want to try a yoga or fitness class to help all your body parts feel better, subscribe to our newsletter for updates on our weekly offerings….or schedule your own class according to your schedule with our Flexbooking. To try some yoga postures on your own, some good choices to keep your hips happy and healthy are:

  • Anjaneyasana (Low Lunge)
  • Paraghasana (Gate Pose)
  • Virabhadrasana 1 (Warrior 1)
  • Trikonasana (Triangle Pose)
  • Figure 4 Stretch
  • Vasisthasana (Side Plank)
  • Setu Bandha Sarvangasana (Bridge Pose) (Also one-legged bridge for strengthening)
  • Gomukhasana (Cow-face pose)
  • Eka Pada Kapotasana (Pigeon Pose)
  • Bird Dog Pose

If you’d like a personalized sequence or an individual session focused on your health goals, please drop us a line at lorie@trucoremethod.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention  sign up for our newsletter here, or follow us on social media