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1. Lie on your back and bring your knees to your chest in a fetal position. This stretches your erector spinae and quadratus laborum. 2. Lift one knee to your chest and grab it with your arms. Let your other leg remain on the floor. Switch legs and repeat. This stretches your hip flexor muscles. 3. Lean sideways into a wall keeping your pelvis stable. Bend sideways not forward. This may help if you have a disk that protrudes sideways. |
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 If you begin feeling over-tired during your workout, become bored or depressed, notice a change of appetite or sleeping patterns, you may be suffering from overtraining or burnout. The good news is, the fight against burn-out can be won! Get a lot of rest, make sure you are eating right, learn how to relax. You can also try adding some variety to your workout routine, and make sure you see you doctor regularly. Some signs you might be overtraining:Depression and emotional sensitivity Reduced self-esteem Difficulty concentrating Decreased performance Loss of coordination Prolonged recovery Elevated morning heart rate Headaches Loss of appetite Chronic muscle soreness Gastrointestinal disturbances Decreased ability to ward off infection overtraining list from: http://www.workoutsforwomen.com/a010_exercise_burnout.asp |
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You might need more rest and relaxation If you often...
- feel tense or anxious, or have nervous indigestion
- feel under pressure from people at work or home
- eat, drink or smoke in response to tension
- have headaches, insomnia, or pain in the neck and shoulders
- find it difficult to turn off your thoughts at night
- find it difficult to concentrate on what you're doing
- take tranquilizers or other drugs to relax
- have difficulty relaxing even when you find the time
- eat rapidly and speak rapidly
- worry about little things
- get upset with yourself and others
- hurry the ends of sentences
click here for a relaxation exercise you can do at home
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 general relaxation reduces muscular tension reduces anxiety improves sleep increases feelings of well-being enhances tissue elasticity and flexibility increases joint range of motion |
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