Big Sore Bump On Back Of Neck

Correct Lunge Form to Get a Bigger Butt

To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you

don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while

doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch

step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.

Yoga For Upper Back Pain Yoga With Adriene

Hey, everyone. Welcome to Yoga with Adriene.I am Adriene. Today, we have an awesome sequence for the upper back. Irarely meet anyone that doesn't complain about upper back achiness or stiffness,shoulder pain, craving neck relief. So this is a sequence that you can incorporateto your daily routine, your daily practice. You can return to it fivedays a week, seven days a week. So be sure to favorite the tutorial so you canreturn to it easily, because I think this is something that everyone canbenefit from. So let's get to it,

hop on the mat, and let's learn this upperback sequence. Okay. So to begin, we're going to start ina nice crosslegged position, sukhasana, or the pose of ease here, justpressing into the sit bones and slowly lengthening up through the spine. I'llbring the palms to the knees here, and jumping right in, I'm going to inhale,loop my shoulders, draw my shoulder blades in together and back, as Ilift my heart. Now, I don't have to crunch the neck here.Ouch. Just going to keep it nice and open, but I am actively drawing my shoulderblades in and together and

down, shoulders away from the ears. Take a deep breath in here, long belly, topsof the thighs draw down. Then on an exhale, I'm going to slowly draw mychin to my chest, draw my naval back, allow my shoulders to round forward,kind of get a little booty massage here as I roll through the buttockand allow the weight of my head to drop over. Now, I'm going to hang here for a couple breaths,catching the weight of my palms to the knees here and really just breathing,feeling that upper back

stretch, creating a little bit of space herewith each inhale and each exhale. Then rolling back up, I'll loop the shoulders,rolling through, pressing into sit bones, again lifting the heart, drawingthe shoulder blades in together and down, and really creating spacebetween the ears and the tops of the shoulders. Take a deep breath in. Smile.Relax your jaw. Then send it back down. I like to call this Mr. Burns' posture here,but we'll put a positive spin

on it here. Breathe some space into that upperback. Then inhaling, back up to center, head over heart, heart over pelvis. Okay. Sitting up nice and tall, I'm goingto send my fingertips forward like I'm swimming, crossing them over, swimaround, and then I'm going to interlace my fingertips behind the back. Again, a good marker is to keep the head overthe heart center, the sternum, the sternum over the pelvis. Justnotice whether maybe you tend to sit back like this, which is normal, or maybeyou're overcompensating and

shifting the heart forward. Let's try to stackis nice and tall. I'm going to interlace the fingertips, and then I havea couple options here. If I can . . . We'll turn to the side hereso you can see. I can bring the palms together. Check that out. If that'sa little too intense at the moment, I might keep the wrists nice and square,but I'm actively drawing the shoulders down, away from the ears, shoulderblades together, kind of wringing it out in the upper back here, gettingrid of that achiness, kind of massaging that area of the body.

What are muscle knots for massage therapists and clients

Hi everyone, I'm Ian Harvey, massagetherapist, and today I'd like to talk about knots. If you're here, you've probably been told by yourmassage therapist that you have muscle knots. Or, you're a massage therapist who'swondering with this whole quot;knot phenomenonquot; is really about. First we're going to talk about whata not is and what it isn't and then we're going to get a client on the tableand we'll talk about structures that might feel like knots but they're not. Ifyou'd like to skip ahead click on the

time codes down in the description. First,and, i just want to get this out of the way there is no such thing as quot;knots.quot; Thereis no corresponding medical term that we could mean when we say quot;knots.quot; Knots arejust an idea that massage therapists throw around and that clients receive, and thenkind of carry around with them for the rest of their lives if we're not careful.When your massage therapist told you that you have muscle knots, they meant one of three things. The firstpossibility is that you have tight postural muscles. They were working onyour shoulders, or on your upper back,

and they said, quot;wow you've got so manyknots up here.quot; What they really meant was, quot;I feel muscletightness.quot; And what they should have said was, quot;Wow you've got type postural muscles. just like everyone else.quot; In fact, because that's true why even sayanythingé I don't know. To me, it seems like somemassage therapists like to make a big deal out of muscle tightness so that they can get people to come back,or so that they can make it seem worthwhile that this person is receivingthe massage that they're receiving. Or

it's their opinion that that client hasextra tight muscles. Well, I believe that they should keepthat opinion to themselves. If you have tight postural muscles, you've earnedthose over years of hard work, of standing, of living your life, and thisisn't something that we need to be pathologizing and acting as if, quot;Oh, this is a problem!quot; If you have tight postural muscles andyou don't have pain, then there's nothing wrong with you. If you do have pain, thenthis could be contributing. This

tightness, this tugofwar between allthese muscles. So what your massage therapist should beputting across is that, quot;Hey, you've got some tightness up here,but that's something that can be changed.quot; One, through massage. It's possiblethrough a series of massages that we can get these muscles to calm down. And,primarily, through your actions. By you changing your habits, such as how oureconomic is your workstation, are you moving in lots of interesting ways, areyou staying active, or are you just doing one task all the timeé And there might besome stretches and strengthening things

that you could be doing to mellow allthis out. So the message I want to get across: Ifyou've got tight muscles, then that can change, and it's likely to change if youmake a few alterations to how you're living your life. The second thing thatmassage therapists might mean by muscle knots is trigger points. Trigger pointtheory is that certain areas of your body can refer pain elsewhere and thatseems to be well borne out by anecdotal evidence and somewhat by research. Butanother part of trigger point theory is that there are these little bundles oftightness within larger muscles that

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