Yoga isn't only for women, men can greatly benefit from doing yoga as well. Taking one yoga class per week or doing a couple of pre-workout poses can increase endurance, build strength, prevent injuries, and may even stave off heart       disease.                                       

How? Men often suffer from tightness particularly in the hips, hamstrings, and shoulders that can lead to injury or weakness," says Baron Baptiste, creator of Baptiste Power Vinyasa Yoga and former assistant coach with the Philadelphia Eagles. "Over-training in any one sport can cause repetitive stress and other more serious injuries. Yoga is a full-body workout that creates both strength and flexibility. You need to have both. One without the other is a recipe for disaster." Not sure where to start? Practice these 10 poses in this order, which Baptiste says benefit men because they stretch out guys' tightest spots (like the shoulders, hips and groin) and strengthen muscles that get no love during workouts (like the low back and knees).

Forward Fold (Stretches hamstrings, calves and hips; strengthens legs and knees)
Stand with feet hip-width apart, gently hinge forward at the hips and lower the torso toward the floor. Bend you knees generously to take any pressure out of the low back and hamstrings. Grasp opposite elbows with opposite hands. Breathe deeply and let gravity take the body toward the earth. Relax your head, neck,       shoulders and torso. Slowly sway your torso or gently shake your head. Hold for one minute and roll back up to standing. This is a great move to use as part of a warm-up for any workout. We often have a hard time knowing when we are holding excess tension in our head, neck and shoulders, and that buildup of tension can create headaches, insomnia, poor circulation and decreased lung capacity. If you practice slow, steady breathing along with this pose, it can lower you blood pressure over time.

Downward-Facing Dog
(Stretches feet, shoulders, hamstrings, and calves; strengthens arms, legs, and core)

Start on your hands and knees with your feet and knees hip-width apart. Position your hands about shoulder-width apart, and spread your fingers wide.    Pressing firmly through your hands, lift your knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine). Squeeze your thighs as you press them toward the back wall. Press your heels back and down toward the floor. Breathe deeply and engage your core muscles. Hold for three minutes, rest, and repeat one more time. We often experience back due to chronic tightness in the hamstrings and hips. This pose releases those areas, while building upper body strength.

Chair Pose
(Stretches shoulders and chest; strengthens thighs, calves, spine, and ankles)

Stand up tall with your big toes touching. Inhale and raise arms straight up to the ceiling alongside your head and neck with palms facing each other. Drop your shoulders down your back as if you lengthen up through the neck. As you exhale, bend your knees, sit down and back as if you were sitting in a chair. Do not let your knees extend past your toes. With each inhale lengthen the spine. With each exhale sit a little deeper in the chair. Eventually your thighs will be parallel to the floor. Drop your tailbone down toward the floor to take any stress out of your lower back. Keep your core muscles engaged and keep your knees and thighs pressed tightly together. Hold for 30 seconds.                                                        
No gym necessary! Chair pose torches abdominal fat while strengthening the thighs and legs.

Crescent Lunge
(Loosens tight hips by stretching the groin; strengthens arms and legs)

Start on your hands and knees. Step your right foot between your hands into a lunge, keeping your right knee directly above your heel. Inhale and slowly lift your back knee off the floor. Press your back heel toward the wall behind you as you begin to straighten the back leg. Keep your spine long as you hold and breathe. Let your hips fall forward as you continue to press the back heel behind you. Hold for one minute and then repeat on the second side. Do each side twice.           
Tight hips can cause lower back pain, knee strain and injury, which can keep you out of the game, out of the gym and in pain at your desk. This is an excellent pose to incorporate to your pre-workout routine to open the hips.

Warrior I
(Stretches shoulder and hips; strengthens upper and lower body)

Come into Crescent Lunge with your right foot forward in the lunge. Spin your left toes to face the left side of the room and press your heel down. Your back foot should be parallel with the front of the room. Inhale and reach your arms up alongside your head with your palms facing each other. Drop your shoulders down your back. Bring your torso up and off the front thigh. Don't let your front knee extend past the toes. Both hips should face forward. Hold for one minute. Repeat on the opposite side.                                                                 
Warrior increases space and mobility in areas where men need it most - shoulders, hips, and knees. It's another pose that generates great stability in and around the knee, so   increases stability for high-impact workouts.

Bridge
(Stretches chest, neck, spine and hips)

Lie on your back, bend your knees, and place your feet flat on the floor hip-width apart. You should be able to tickle the backs of your heels with your hands. Place your arms on the floor alongside your body, palms down, and as you inhale, life your hips off the floor and press them to the ceiling. Keep your knees directly over your heels. For an added shoulder stretch slide your arms under your body, interlace your fingers, and press the backs of your arms into the floor as you continue to lift your hips. Hold for 45 seconds and with each breath, let your hips float a little higher. Exhale when you lower your hips. Repeat 3 times.
Many men are tight in the intercostal muscles and connective tissue surrounding the rib cage, which can limit lung capacity. Bridge pose opens the chest and releases those tight muscles, allowing for fuller, easier breaths. Over time, practicing this pose can improve performance in all physical activities and is helpful for relieving upper respiratory issues.

Bow Pose
(Stretches hips, shoulders, and thighs ; strengthens back)

Lie on your stomach and reach your arms back toward your feet with the palms facing up. Bend your knees so that your heels come in toward your buttocks. Inhale and grad the outside of your ankles (right ankle in right hand, left ankle in left hand). Press your ankles into your hands and your hands into your ankles as you lift your thighs off the floor. Breathe deeply and fully as you continue pressing your legs up and back. Hold for 30 seconds and repeat two or three times. If you are very tight in the hips or quadriceps, you may want to try one leg at a time.
One of the best stress-busting poses, Bow opens the chest to allow you to take in more oxygen. Strong abs are great, but can lead to injury if you don't strengthen the back, too. Bow pose takes care of this, reducing your risk of injury due to muscular imbalance.

Boat Pose
(Strengthens abs, spine, arms and hip flexors)

Sit on the floor with your knees bent and feet on the floor in front of you. Place your hands behind your glutes and lean into the arms for support. Engage your core muscles and keep a perfectly straight spine as you lift your right leg and then the left, bringing them to a 45-degree angles with the floor. Bring your legs together and imagine squeezing a book between your thighs to keep them active. Lift through the sternum and slowly straighten your legs while keeping your torso straight (if it starts to collapse, keep a slight bend in the knees). Press through the balls of the feet and spread your toes wide. Reach your arms toward the front of the room, on either side of your legs, keeping them in line your shoulders, palms facing down. Hold for 30 seconds, working up to a minute longer.
In addition to strengthening the core and back muscles, this pose promotes healthy thyroid and prostate gland function.

Hero Pose
(Stretches knees, ankles and thighs)

Begin in a kneeling position with knees touching. Bring your heels out alongside your buttocks, keeping your shins and and ankles pressing down into the floor. If you can, sit your buttocks on the floor between your legs. If this is uncomfortable, place a phone book or block beneath you to lessen the tension in the knees and ankles. You will feel a strong stretching sensation, but you should not feel pain. This is a progressive pose and your body will to it over time. Hold for one minute and keep your breath slow and deep. Rest, and repeat a second time.
Hero pose stabilizes and strengthens the vulnerable knee joints while lubricating the connective tissues in and around the knee with blood, oxygen, and fluid, making it an essential pose for runners.

Reclining Big Toe
(Stretches hips, thighs, hamstrings, groins, and calves; strengthens knees)

Lie on your back and extend your left leg toward the ceiling at a 90-degree angle with your right leg extended along the floor. Flex both feet. Bend your knee and bring the knee in toward your chest using your hands. Hug it tightly against your body and relax your hips. Next, loop a strap around your left foot and slowly straighten the left leg back to 90 degrees. Press your right thigh firmly against the floor. Hold for 5 breaths and repeat on the opposite side. Repeat twice on each side.
The pose stimulates the prostate gland and improves digestion. Runners may find it useful for relieving sciatica caused by a tight piriformis.

Finishing in the Corpse Pose, lying flat on your back with your arms alongside your body. Close your eyes and breathe naturally. Stay here for at least two to three minutes and allow every muscles to melt into the floor beneath you.

If you'd like pictures that illustrate the poses, please email Carlos Leiva at cleiva@pptsonline.com



Source: Article found in Men's Health Magazine Online. Accessed on www.active.com, Aug. 31, 2010
 
 

Falls in the elderly are the leading cause of fatal as well as non-fatal injuries. The most common types of injuries sustained after falls include hip, spine, and wrist fractures, as well as head trauma. These injuries can result in serious disabilities but falls can be prevented.

Balance exercises help you maintain strong leg muscles and prevent falls. For this reason, a home exercise program that includes balance activities is essential for older individuals.

Below are three simple exercises that can help improve your balance. In the beginning, for safety, hold onto a table or chair with both hands. As you progress and your balance improves, you can decrease the amount of support by using one or no hands.

Exercise One

· Stand directly behind a table or chair and your feet slightly apart
· Lift one leg six inches out to the side
· Hold this position for 10 seconds
· Repeat with the opposite leg
 
Exercise Two

· Stand directly behind a table or chair and place your feet slightly apart
· Slowly bend one knee toward your chest lifting your foot six inches off the floor. Hold for 10 seconds
· Repeat with the opposite leg.
 
Exercise Three

· Stand directly behind a table of chair and place your feet slightly apart
· Lift one leg straight back, keeping your knee straight. Hold this for 10 seconds.
· Repeat with the opposite leg. 

The above exercises can be performed two to three times a day.
If you feel like you are at risk to fall or know someone who is contact us today to come in for an evaluation from one of our physical therapists. The risk of falls can be prevented, make sure you take the proper measures to prevent a fall from causing serious injuries to yourself or someone you love.