Tr.uCore Pain Free Fitness

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Why Does Yoga Reduce Stress?

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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

Fab Abs!

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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

Feeling Stressed? Try Stretching

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Why do people feel more relaxed after yoga class? Is it the movement? The breathwork? Stretching those tight muscles? Yes, yes and yes! It’s all of those things. However, stretching alone can help a lot to decrease the stress in your life.

Studies have shown that stretching decreases the production of cortisol, and exercise increases serotonin levels. Cortisol is the hormone that regulates the stress response. It plays important functions, such as responding to danger, and controlling blood pressure. However, when we have too much cortisol in our system the body reacts as if it is in danger and produces the” “fight or flight” response….blood pressure and heart rate increase, muscles become tense, digestion may be compromised, and emotional stress accompanies the physical stress we feel.

A great way to combat these unwanted symptoms is stretching. Stretching increases blood flow, decreases cortisol and increases serotonin (a neurotransmitter that stabilizes mood and is sometimes called the “happy chemical.”) This explains why the stretching that happens in yoga class can lead to a quieter mental state and reduced anxiety.

When you don’t have time to join a yoga class, stretching is something that can be done at home on your own. It doesn’t require any special equipment or props and it’s ease\y to schedule into your day. For effective stretching, remember these tips:

  • Stretch Every Day: Plan a time that works best for your schedule and needs. For example, stretching before bed can help you sleep. Stretching first thing in the morning gets your day off to a good start. Stretching prior to exercise warms up the muscles and increases blood flow. Stretching after exercise helps muscles recover better from a workout.
  • Hold Stretches for 30-60 Seconds: Many people hold a stretch briefly. Initially when you stretch a muscle, it actually contracts. With time the muscle lengthens and you feel the muscle release and relax. Remember, your muscles did not get tight overnight, so give them the time they need to lengthen and stretch.
  • Watch Out for Compensation: Often when we stretch a muscle, other body parts (shoulders, low back, hips, etc.) kick in. Be aware of the shoulders hunching up, the low back is arching or the glutes tightening up and give them the mental cue to settle down.

For more a targeted stretching program or to book a yoga class according to your schedule, check out our Flexbooking, visit our website or give us a call at (720) 295-6091.