Stretch. Breathe. Run.

Posted on by Melanie

Petzl Night Trail Run 2014

How many runs have you ran this year?

1. Brooks 10km
2. Er… 5km Second Chance Run
3. 5km Color Run.
4. This is my 4th run. My 1st trail run. 1st night run. 1st 12km run.

Honestly, I was pretty worry and scared of this run. I can really feel butterflies fluttering in my stomach until I really sakit perut. But not to the extend of terberak la. It was good to be there early. We met new good friends and managed to get free taping from Spider Tech. I was actually quite worry about my right knee (old injury) and why not try Spider Tech since it’s free kan? So I told the guy who assist me, “My knee ar ada problem. Masa I naik dan turun ‘slope’, rasa macam ‘dislocate’. Bukan ‘dislocate’ lah tapi macam tersekat. (My knee has problem. When I go up and down the slope, it feels like dislocate. Not really dislocate but kind of stuck. )”. Then this guy press, press, press
 and he said. Stiff huh? He continue pressing to examine the knee then he start taping. I also got my sprained shoulder tapped at RM10.

A warm up session started at 730pm. It was conducted by an instructor from Celebrities Fitness and I can’t believe it that I enjoy Zumba so much. Well done! So warmed up, tak sabar-sabar to start running pula. Flag off at 830pm for men and 845pm for women.

I thought that I might be gone in km 1 or 2 but by keeping my momentum and breathing, I managed 4km before entering the trail. I can feel the pain on the chest and I though that that’s it for me. But I try pushing myself a bit, imagine myself practicing yoga. I rolled the shoulders to the back, lift the rib cage up, expand the chest and breathe. Hey, it really helps don’t play play and guess what? I was still running in the trail except for going uphill. No stamina at all for uphill. So I run when the route is flatter or downhill and walk/hike uphill. Panting, friend!

In the middle of run, suddenly my knees came to my senses. Hey, they are doing great. I don’t feel any ‘dislocate’ or stuck sensation. It keeps me moving and especially I can feel it supporting the knee during the run. Wow, magic. It is a going to be a good investment for my sports activities next time. Now I know how useful the tapes are to all the international athletes. In another hand, my sprained shoulder got no any better. I’ve gotta pull out from a Volleyball match in the next morning which I have been dying for. Sob sob
 Not happy but I believe that it happens for a reason.

Oh, one more thing! The shoes. Salomon XR Mission Trail-Running shoes that it it. I haven’t tried other brands so far but it is indeed a good pair of trail shoes. Good grip. Good grip!

It is very important to get yourself a good gear for sports when protective equipment can save you from injury. :) I wish everybody happy weekend and good health always! xox.

Morning stiffness no more…

Posted on by Melanie

morning_stiffness
I woke up this morning trying to stretch myself for the long day. And as usual, my body is always stiff in the morning. So I did some stretches without putting much pressure to loosen up my muscles. Here are a few good ones I found in Today Health, originally from iVillage.

For Connective Tissue:

The three-in-one
Lie on your back with your arms outstretched, so that your body is the shape of a T. Bend both knees and bring your right ankle on the left knee, creating a triangle shape between your legs. Keeping your shoulders in place, allow your legs to roll to the left while keep that triangle intact. Repeat on the opposite side.

Hip flexor stretch
Scoot to the edge of your bed so that your side lines up with the side of your bed. Let your leg drop off the side and hug the other knee to your chest to support your lower back. You should feel a stretch through the front of your hanging leg’s thigh and hip. Repeat on the opposite side.

Child’s pose
Kneel in bed then sit back so that you’re bum is resting on your heels. Gently bend forward until your head touches the mattress. If you need to, fold your arms in front of your face to support your head. Otherwise, reach your arms forward to open connective tissue throughout the shoulders and back.

For Muscles:

Triple neck stretch
While still lying in bed, use your right hand to gently pull your head towards your right shoulder. You should feel a stretch in the left side. Now, keeping your head to the side, tuck your chin in. Finally, turn your head up as if to look at the ceiling. Use only gentle pressure.

Wall-push calf stretch
Stand arm’s length from the wall, with your hands on the wall. Step one foot forward and one foot back. Straighten the back leg, feeling a stretch from knee to ankle. Hold and then slightly bend your back knee while still keeping your heel on the floor. This will move the stretch lower and access deeper layers of calf muscles.

Chest stretch
“This helps loosen tight chest muscles from driving or sitting slouched forward,” says Robin Tacchetti, a physical therapist in Sandy Spring, MD. Stand in a doorway with one arm stretched out at shoulder height, elbow bent at a 45-degree angle so it forms an “L.” Place your elbow and forearm against the door frame and gently lean into it while turning your body away from the arm to increase the stretch. Hold 20-to-30 seconds and repeat with the opposite arm.

Low-back stretch
Lie on your back with knees bent and feel flat on the floor. Using both hands, pull up one knee towards your chest while keeping the other foot on the floor. Bring the leg back to starting position and repeat with the other leg. Then, bring both knees to your chest at the same time. Hold 20-to-30 seconds.

Hip rotation stretch (lower back)
Lie on your back and lift and bend your right leg to a right angle, thigh perpendicular to the floor, shin parallel to the floor. Now, keeping this same angle, slowly drop the leg over to the left side as you rotate your head in the opposite direction, using your left hand to increase the stretch and bring your right knee closer to the floor. Hold, release and repeat on the other side.

Seated hamstring
“Tight hamstrings can contribute to low back pain so it is important to keep them stretched as well,” says Tacchetti.

Sit in a chair and extend your right leg out straight, keeping your left leg bent, foot flat on the floor. Wrap a yoga strap or belt around the bottom of your right foot, and hold on to the ends of the strap with both hands. Straighten your back and bend forward at the waist—pull on the strap to bring your upper body towards your leg. Hold for 20-to-30 seconds and repeat with the left leg.

Standing quadriceps stretch
Stand and touch a wall with your left hand for balance. Grasp the ankle of your left foot with your right hand and gently pull the foot upwards your butt, until you feel a stretch throughout the left thigh. Hold 20-to-30 seconds and repeat with the right leg, using your left hand.

For joints and circulation:

Down-dog with Swan
“This is a combination of two yoga stretches that opens the hamstrings, calves, hip flexors and chest,” says Wakefield.

Start in pushup position, on toes and hands. Lift hips into the air creating a “V” shape with your body. You should feel as if your legs and back are straight and your chest is pressing down towards the floor with a stretch through the hamstrings and calves. Then slowly lower hips towards the floor. At the same time, scoop your chest forward and up, roll back your shoulders and tilt your head back (if comfortable). Repeat five times.

Inchworm
Stand with abs tight. Slowly roll down to touch the floor, bending your knees if necessary. Walk the hands forward into push-up position. Then walk your feet (inch-by-inch) forward to your hands. Slowly roll back up to standing. Repeat five times, keeping your abdominals tight.

Trunk twist
 Stand tall with good posture, arms straight out to the sides at shoulder level. Twist your upper body from side to side, keeping hips in place. This will work your abdominals while it loosens your lower back, chest and shoulders.

For TMJ and tight shoulders:

Barnes TMJ release
Many people clench or grind their teeth in the night, causing jaw pain and headaches. To release tension in the muscles of the jaw, sit up in bed and you’re your mouth wide. Clasp your face with your hands using gentle pressure (imagine Macaulay Culkin in Home Alone). Allow gravity to gently pull on the weight of your arms, creating a gentle stretch of the skin and muscles of your face. Hold for at least two minutes.

Shoulder stretch
Sit or stand and bring your left arm across your body as you bring your right arm under it, extended forward. “Hook” your left arm into your right elbow by bending your right arm; gently pull your left arm into your chest and hold for 20-to-30 seconds. Repeat with the opposite arm.

A version of this story originally appeared on iVillage.

Stretch Y-O-U-R-S-E-L-F

Posted on by Melanie

stretch

Running and yoga work together very well. While I am running, I will remind myself of breathing practice (pranayama). It helps keep my pace and run a longer distance steadily. Focusing on the breathing allows my mind to clear. It is a stress-relieving workout.

Stiffness of the body can be due to 3 main causes:

  1. Muscular tension / muscle bulk.
  2. Tightness in the tension / ligament.
  3. Toxic deposits in the joints.

Therefore, stretching is an important component of any fitness routine. The benefits of stretching are:

  1. Promotes circulation of prana (life force) through all the nadis (energy pathway).
  2. Provides suppleness and lubricate the areas of body joints and reduce stiffness of the muscles to prevent injuries.
  3. Enhances the warm-up by stretching the muscles and joints, increase body temperature and heart rates to get your body prepare for your workout.
  4. Stretching helps loosen up and keep your muscles and joints healthy and preventing tightness after workout.

Here are a few stretches that I will do before and after my run.

hamstring_quad

Quadriceps Stretch
Stretching the quads is a great way to reduce knee pain and help prevent injuries. It’s important to have strong and flexible quads since these muscles are in control of straightening and lifting your knees for walking, running, biking, kicking and daily activities such as walking from the car park to the office. If the quadriceps get tight, they can pull the kneecap out of position slightly, causing friction at the knee. Try this before and after any sports to reduce risk of injury.

  • Stand tall (you can have support by holding a chair or pillar for balance if necessary), keep feet hip-width apart.
  • Reach back and pull your heel towards your bottom until you feel a strong stretch on your front thigh.
  • Breathe and hold for 10-30 seconds.
  • Repeat with opposite leg.

Hamstrings Stretch
Did you know that there is a compensation when you have a lower back pain? When the pain occurs, you might not feel it on the back itself but it will affect somewhere else. I personally experienced a pull on the thigh that last for months because of the lower back pain. That is seriously not good at all. Tight hamstrings can cause lower back problems and lead to pulled muscles. So this is a must for me to do before and even after my run. To improve flexibility, try this:

  • Stand with one leg just in front of the other. Place foot on a bench or elevation.
  • Bend forward from the hips or bring torso toward leg. Hold and stretch for 10-30 seconds.
  • Feel the excellent stretch on the back of your thighs.
  • Repeat with opposite leg.

calf

Calf Stretch
Shin pain or shin splint is quite common to me when running because of loose calf muscles. Tightness in the calves can also cause foot pain and knees pain. Be sure and remember to stretch your calves to improve your ability to increase the length of stride.

  • Sit with both legs straight. (Sit on a block or elevation to ease the back pressure especially after running).
  • Extend you arms in front and slightly bend forward until you reach your toes.
  • Flex feet back toward your ankles, toes toward you knees.
  • Hold and stretch for 10-30 seconds.

wide_leg_forward_bend
Standing Wide-Legged Forward Bend
This hips opening is one of my favourites. It not only increases the hips flexibility, it also strengthens and stretches the hamstrings and spine. Try this to relieve mild backache.

  • Step your feet wide enough according to your capacity. Turn heels slightly out and toes slightly in. (Imagine you are slightly pigeon-toed, but not over doing it).
  • Stand tall and interlace your hands at the back.
  • Exhale bend forward, straighten your arms and stretch.
  • Allow your head to hang down with your spine straight.
  • Hold for 10-30 seconds.
  • Inhale slowly come up and back to the starting position.
  • Exhale, step your feet together.

Keep your knees slightly bent if your hamstrings are tight. For deeper stretch, engage the quadriceps by lifting your kneecaps up. Do not to lock your knees if you are straightening your legs.

Enjoy your run and do take care by spending some time to stretch. Stretch your comfort zone a little further everyday and be proud of yourself. Love and peace, Melle.

 

 

Eco-friendly yoga mat

Posted on by Melanie

yoga_mats
Yoga mats are easily portable, prevent hands and feet slipping during asana practice and gives you cushioning for seated and reclining poses. They are also commonly known as non-slip mats, non-skid mats or sticky mats.

Why use Eco mats?
As you are constantly in contact with a Yoga or exercise mat during your workout, it is important to know what your body is in contact with. The Eco mats are according to US safety standards and contains no harmful chemicals, which means you can have a peace of mind during your workout. Be assured of the safety and quality standards and the new Eco-Mats are also better in terms of durability and firmness.
Best of all, no more slipping during your workout as the Eco-Mats have excellent traction/grip.

The Eco-Mats are also easily recyclable and degradable as well which safeguards our future environment.
Overall, the quality is certainly higher level above others.

How do I know these mats are as they said to be?
Test were conducted on the mats are there are practically zero % of harmful material. Test were conducted by SGS, which is a well known and world leading inspection, verification and testing certification company. Test have also passed the EN71 requirement which is a safety compliance standard in the Europe for products & toys. Our new lineup of TPE Eco Mats have also passed RoHS which are strict requirements to ensure products are lead free.

How to clean the yoga mat?
This is one of the questions I often get asked. It’s simple.
clean_yoga_mat

Do clean your mat from time to time as I personally rest my face on the mat often. I wouldn’t want anything on my face or get distracted by any odour when I am resting. 🙂 Enjoy cleaning and happy practicing!

Parivrtta Janu Sirsasana.

Posted on by Melanie

parivrtta_janu_sirsasana
After a dew days break from the holidays, I add Parivrtta Jany Sirsasana (Revolved Head to Knees Pose) in my practice to work on the tiny muscles between the side ribs while giving the torso a welcome twist. This Asana helps stretching the spine, shoulders and hamstrings. It also aids in digestion and stimulates blood circulation to the spine that may help relieve backaches.

To begin with this pose, practice Surya Namaskar (Sun Salutation), Adho Mukha Svanasana (Downward-Facing Dog), Uttanasana (Standing Forward Bend), Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend), Janu Sirsasana (Head-of-the-Knee Pose), Utthita Parsvakonasana (Extended Side Angle Pose) and Baddha Konasana (Bound Angle Pose).

1 Sit on the floor in Dandasana (Seated Staff Pose) with your torso upright. Bend your left knee and bring the heel to the inner right thigh – close to the right groin if possible. Square both hips to the front.

2 On you inhalation, raise the arms over the head. Rotate the lower abdomen to turn the torso the right. Keeping the spine long, as you exhale, lean the upper body forward and grasp the left foot with both hands. If that is difficult, bring your arm to your shin or higher up towards the thigh if necessary.

3 Once you are comfortable and you have sufficient flexibility, lay your right forearm on the floor inside your right leg, palm facing up. Turn your right palm toward the inside edge of the foot and take hold of it. Thumb on the top of the foot, fingers on the sole.

Slowly letting the head and neck follow the twist in the spine and gaze up to the ceiling. Do not over rotate the neck.

Hold for a minute. To come out from the pose, untwist your torso and slowly come back up to sit as you inhale. Switch the position of your legs for a twist to the other side.

When you are finished with the practice, cool down with Salamba Sarvangasana (Supported Shoulder Stand), Viparita Karanai (Legs-up-the-Wall Pose) and Setu Bandha Sarvangasana (Bridge Pose). And of course, lastly with Savasana (Corpse Pose).

I hope you will enjoy the practice.

Namaste.