Who Needs Ibuprofen When You Have Endorphins? Open This Chapter When Pain Threatens to Derail Your Workout. It’s Exercise for What Ails You.
Exercise has amazing healing properties. Not only does it help fend off heart disease, diabetes, and depression, it can also relieve the everyday woes we battle such as lethargy, headaches, PMS, and back pain. These workouts are to be used in addition to the other 15-minute workouts in this book, or for when you’re feeling bloated or achy or otherwise under the weather.
“The best defense is a good offense.” Legendary Green Bay Packers coach Vince Lombardi was talking about football, but his famous quote also applies to the human body: being proactive—on the offense—is the best way to defend against pain, illness, and even the passage of time. That’s where exercise comes in; studies have shown that people who exercise regularly, eat right, and limit stress have stronger immune systems. So, use the workouts in this chapter not only to treat what ails you, but to prevent health woes from slowing you down. One 15-minute workout that everyone should try to build into their monthly fitness program is ideal for doing just that: the Age Eraser plyometrics workout starting on page 320. It uses plyometrics—high-energy hops and other jumping exercises—to strengthen your fast-twitch muscles that tend to decline with age. These explosive bounding and leaping movements stress your skeleton, which encourages bone growth, and grow lean muscle mass so you can hang onto that youthful figure as the years go by.
Flat Back Position with Knees Slightly Bent
CRANK UP YOUR WORKOUT
Use your favorite music to add muscle to these healing workouts. A review of studies in the American Journal of Public Health called music “the most accessible and most researched medium of art and healing.” The review highlights the physical and psychological benefits of listening to music. Soothing music has been shown to control pain and anxiety in cancer patients as well as improve their immune response. Then there’s this research from the University of Maryland: Music that evokes joy can improve blood-vessel dilation by 26 percent. Music also helps us exercise longer by diverting our attention, which lowers our level of perceived effort and makes “hard” seem more like “fun.” In one Canadian study, lifters who played music while they pumped iron for 4 weeks completed 56 percent more repetitions than their previous maximum number.
Everyone knows that strong back muscles are good protection against aches and pains. But you also need side (obliques) as well as front (abdominal) muscles and muscular endurance so your back can avoid fatigue during any activity. That means doing isometric contractions such as the ones in the workout below, which help boost endurance in your spine-supporting muscles.
START HERE:
Do two sets of each move, unless otherwise indicated, resting 30 seconds between moves.
• Starting at the top of a pushup position, bend your elbows and lower yourself until you can shift your weight from your hands to your forearms.
• Your body should form a straight line.
Brace your abs (imagine you’re zipping a snug pair of pants) and hold.
• If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt.
• Don’t drop your hips or raise your butt.
REPS: Do just 1, held for 60 seconds. If you can’t make it to 60 seconds, do multiple reps, holding each 5 to 10 seconds, then resting for 5 seconds, and continuing to total 1 minute.
A
• Lie on your left side with your legs straight.
• Prop yourself up with your left forearm and stack your feet.
• Stack your foot on top of the other.
• Your elbow should be directly under your shoulder.
B
• Raise your hips so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold.
• Keep your hips and knees off the floor.
WALK AWAY FROM THE HIP ABDUCTOR
To build true, lasting strength, avoid using machine weights. A study at Georgia State University found that while older adults using exercise machines improved their strength on the machines an average of 34 per-cent in 2 years, their strength measures for everyday activities actually declined 3.5 per-cent. Free weights give you more functional strength.
REPS: Hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Repeat the exercise on your left side.
A
• Assume a plank position (toes and forearms on the floor, body lifted). Your body should form a straight line.
B
• Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you for 3 to 10 seconds.
• Slowly bring your arm back in, returning your forearm to the floor. Repeat with the right arm. That’s 1 rep.
REPS: Do 6 to 10.
Flat Back Position with Knees Slightly Bent
• From standing position, bend your knees slightly and fold at the waist until your back is parallel to the ground. Hold your arms out to the sides to give your back some resistance.
• Imagine that you are holding an orange under your chin and draw your abdomen up toward your spine to create as flat a back as possible. Hold this position for 10 to 20 seconds. Come back to standing with straight legs.
REPS: Do 5.
• Lying on your stomach, extend your arms in front of you and lift your legs behind you. Keep the insides of your feet touching and turn your palms down.
• Now lift your right arm and your left leg.
• Hold this position for a few seconds.
• Next, lift your left arm and your right leg.
• Extend through the arm and back through the leg to create a deep diagonal stretch and strengthening across your back.
REPS: Do 10.
• Lying on your stomach with your hands directly underneath your shoulders, inhale and lift your head and torso off the mat into a cobra backbend.
• Keep your elbows in at your waist, your chin into your chest, and your shoulders down. As you exhale, lower back down until your forehead touches your mat.
REPS: Hold for 5 breaths.
A study in the Journal of the Indian Academy of Applied Psychology recently found that regular yoga practice can significantly ease symptoms of PMS. To relieve cramps in your pelvis and abdomen, try these moves suggested by Saul David Raye, cofounder of the Center for Sacred Movement in Santa Monica, and Machelle M. Seibel, MD, coauthor of A Woman’s Book of Yoga.
START HERE:
Go through the moves without rest, holding each for 60 seconds. Repeat the entire sequence three times. For the best results, maintain strong, deep, even breaths that coincide with your movements throughout the workout.
A
• Kneel down. Then bend your toes underneath you and sit back on your heels. Only the bottom of your toes should touch the floor.
B
• Begin to raise your knees off the floor and shift your body weight forward, applying weight to the pads of the toes. Notice where the tenderness is and try to apply more body weight to that spot.
REPS: Hold for 60 seconds.
• Stand with feet slightly wider that hip-width apart. Bring the palms of your hands together in front of your chest as if you’re praying. Turn your toes out.
• Deeply bend the knees, squatting down between your legs. Keeping your palms together, gently press your elbows to the insides of your thighs with your spine long and chest open.
REPS: Hold for 60 seconds.
• Begin by lying face down, arms at your sides and chin on the floor. Reach back and grab the inside of your ankles, palms facing in.
• Inhale, pushing your hip bones down into the floor and kicking your legs back and up, which will pull your arms back and lift your chest.
• Keep your head in line with your spine (don’t arch your neck) and hug your knees toward each other (try not to let them splay out to the sides).
REPS: Hold for three to six breaths.
• Kneel on the floor with your big toes touching and knees about hip-width apart. Sit on your heels. Lay your torso between the thighs and bring your forehead to the mat. Extend your arms straight in front of you, palms on the floor. Close your eyes and breathe deeply.
REPS: Hold for 60 seconds.
Exercise eases stress and boosts feel-good endorphins, which can help prevent headaches. To really tame the tension that leads to throbbing pain, however, you need focused stretching. This routine, which includes targeted moves recommended by Jyotsna Sahni, MD, a sleep specialist in private practice and former staff physician at the Canyon Ranch Resort and Spa in Tucson, will relax those key tension-holders.
START HERE:
You can do this routine every day, even two or three times a day (it’s only 5 minutes long!) or as needed, when times are particularly tense.
A
• Sit up tall and straight, eyes forward, chin level to the floor. Keeping your shoulders down and back straight, gently tilt your head forward as far as comfortably possible, trying to bring your chin to your chest.
B
• Pause here for a few seconds. Then rotate your head toward the right shoulder until your right ear is as near as possible to your shoulder. Hold for 10 seconds.
• Rotate back down. Then rotate your head to the left. That’s 1 rep.
REPS: Do 2
• Start on your hands and knees with a flat back. Then slide your hands forward and lower your forehead to the floor while keeping your hips elevated.
REPS: Hold for 5 to 10 long, deep breaths, feeling tension release from your shoulders and upper back.
• Lie on your back with your arms by your side, palms facing up. Bend your knees and place the soles of your feet together, allowing your knees to fall out to either side.
• Inhale as you bring your arms out to the sides and then overhead.
REPS: Hold for 5 to 10 long, deep breaths, relaxing your whole body into the floor with each exhale.
• Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels. Lay your torso between your thighs and bring your forehead to the mat. Extend your arms behind you and grab the outside of your ankles.
• Roll from your forehead to the crown of your head. Extend your tailbone up and away from your neck. Shift your body weight forward, feeling the stretch from the back of your neck to your tailbone.
27
Percent boost in people’s brain levels of the mood-boosting neurotransmitter GABA after a 1-hour yoga session, according to the Journal of Alternative and Complementary Medicine.
REPS: Hold for 5 to 10 breaths, then slowly sit back on your heels and rest.
• Sit on the floor with your back straight, arms by your sides, and legs together and extended in front of you. Extend your arms straight overhead, shoulder-width apart.
• Keeping your back straight, reach your chest and arms forward, lowering them about 45 degrees. Grasp your big toes with your thumbs and first two fingers. Extend your spine, bend your elbows and lower your torso closer to your legs. Relax your head toward your knees.
INSTANT UPGRADE PRESS AWAY PAIN
When you don’t have time for the 5-minute headache workout, try triggering a pressure point on your hand between your thumb and index finger for relief. Hold your hand with your palm down, and pinch the webbing with the thumb and forefinger of your opposite hand. Continue to squeeze this point until it is tender, then massage it round and round with your thumb for 15 seconds. Then repeat the process on the opposite hand.
REPS: Hold for 5 to 10 breaths. Slowly lift your torso, reaching your arms overhead, then release them back to your sides.
It’s pretty obvious what body parts get stretched during those nine months of pregnancy: all those deep, abdominal muscles, as well as those in your back and the ever important pelvic floor. The first step in getting your pre-baby body back is targeting, toning, and tightening all those key core muscle groups.
START HERE:
Perform the moves one after another with no rest between them. When you’ve completed the final move, pause for 30 seconds, then repeat the circuit two more times.
A
• Place your forearms on a stability ball and extend your legs behind you, hip-width apart. Brace your abs and raise yourself into a plank position.
B
• Using your forearms, roll the ball out to the left, in front of you, and back to the right (like a stirring motion) and then pull it back into the starting position. That’s 1 rep.
REPS: Do 8 to 12, then switch directions and repeat.
A
• Lie faceup on a stability ball with your legs bent and feet flat on the floor. Extend your arms overhead with your hands stacked and palms facing up.
B
• Simultaneously lift your arms, head, shoulders, and upper back off the ball. Pause, then return to the starting position.
REPS: Do 12 to 15.
A
• Lie on a stability ball with your back flat and your chest off the ball. Bend your arms and squeeze your elbows in toward your ribs.
B
• Rotate your arms toward the ceiling, squeezing your shoulder blades together. Return to the starting position.
REPS: Do 12 to 15.
A
• Lie on your back with your legs hooked over a medicine ball, hands behind your head.
B
• Grasping the ball with your legs, curl your hips up toward your chest as far as possible. Return to the starting position and repeat.
REPS: Do 12 to 15.
A
• Drape yourself over a stability ball so your navel is on the apex. Extend your arms and legs, balancing yourself with your fingertips and toes.
B
• Simultaneously lift your left arm and right leg so they form a straight line. Return to the starting position, then repeat using the opposite arm and leg. That’s 1 rep.
INSIDER TRAINING
Pregnancy and childbirth can weaken your pelvic floor muscles, which can lead to leakage. Get back in shape on the inside with Kegels. Instructions for these pelvic pullups are found on page 291.
REPS: Do 12 to 15.
If you want to stop the march of time, strengthen your fast-twitch muscles (the ones that give you speed) and your bones (bone density decreases up to 2 percent a year after age 30). The best workouts to combat aging make use of plyometrics—high energy jumping, hopping, and other explosive exercises such as those shown here.
START HERE:
Do all of the moves without resting in between, and then take a 60-second break. Repeat for a total of three circuits.
A
• Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips.
B
• Hop a few feet directly to the right, switching the position of your legs and arms. That’s 1 rep.
• Continue hopping from side to side without pausing or resetting your feet.
REPS: Do 10.
A
• Start with your feet about hip-width apart, arms straight out to the sides at shoulder height.
B
• Clap your hands in front of your chest and jump just high enough to spread your feet wide.
• Without pausing, quickly return to the starting position. That’s 1 rep.
FOOT LOOSE
Flexibility prevents workout injuries, and it often feels really good. Gain greater range of motion with this preworkout foot massage: Step on a tennis ball or lacrosse ball and roll it around each foot for 45 to 60 seconds. Doing so loosens up the tissue in and around your muscles. And, like a domino effect, it helps trigger the same response up your back side, as well as your calves, hamstrings, and glutes.
REPS: Do 20 as quickly as you can with control.
A
• Assume a plank position as if you were ready to do a pushup. Your hands should be directly under your shoulders.
B
• Walk your right hand out wide to the side, then follow with your left hand to return to a shoulder-width stance.
• Continue this pattern to complete one full clockwise rotation leading with your right arm.
• Then do one full counterclockwise rotation leading with your left arm. That’s 1 rep.
REPS: Do 1.
A
• Stand with your left foot on a low box (or step) and your right foot on the floor about 2 feet to the right of the box. Bend your knees slightly, keep your chest up, and bend your arms 90 degrees.
B
• Push off your left foot and jump to your left, landing with your right foot on the box and your left foot on the floor, knees bent.
• Push off your right foot to jump back to the starting position. That’s 1 rep.
REPS: Do 10.