These Yoga Poses Are For People Who Aren't Flexible

Benefits of yoga

 

Many people avoid yoga because they're not flexible, but they are the very ones who should take up the practice! Yoga increases concentration, strengthens muscles, dials down stress, and can give you better posture.

Before you get started: Remember to maintain a smooth and even breath throughout the poses and don’t hold any pose longer than you’re physically able. You can increase the length and deepness of each pose with practice. One sign that you held a pose for too long is that you don't have enough energy to come out of the position with grace and integrity.

Mountain Pose or "Tadasana"

This pose seems so simple, but it is the basic template for all the other postures. It's a welcoming way to begin connecting with the breath and beginning a yoga practice.

How to do it: Stand tall with your feet together, perhaps with your big toes touching, eyes closed. If you’re stiff, separate your feet slightly. Let your arms rest at your sides, with fingers together.

Modification: If standing is too much of a challenge, lay on your back with the soles of your feet pressed up against a wall. You’ll feel like you’re standing on the floor, but your lower back will get a slight stretch.

Child's Pose or "Balasana"

This incredibly basic move is a resting pose you can stay in for up to a few minutes.

How to do it: Start with your knees and tops of your feet on the floor with the feet together and touching. With your knees apart, rest your belly and chest between the legs. Place your head on the floor, and stretch the arms out in front of you.

Modification: If your head doesn’t reach the floor you can use a block or pillow to rest it on.

Downward-Facing Dog or "Adho Mukha Svanasana"

This pose is challenging for beginners, but you can make it easier by increasing the distance between your feet.

How to do it: With feet hip-width apart, hinge forward at the waist and press your flat palms into the ground, hips in the air. Your hands should be shoulder-width apart and the arms, shoulders and back should line up in a straight, diagonal line. The hands should be at the front of your mat, and toes should face forward near the back of the mat. At any time, you can take a break by resting in child’s pose, and then come back into down dog again.

Modification: For beginners, you can bend your knees to keep the spine long and move some of the body’s weight into the legs.

Chair Pose or "Utkatasana"

 

This is a symmetrical pose, meaning both sides of your body will be moving in and out of the pose at the same time. It heats you up and strengthens the legs.

How to do it: Stand with your feet together or hip-width apart if you’re stiff. Bend your knees (like you’re sitting in a chair) while raising the arms up alongside your ears.

Modification: Chair pose can be challenging, so feel free to move out of the pose and into mountain pose on alternating breaths. This also makes it more dynamic.

Tree Pose or "Vrksasana"

This is a one-legged balancing pose. The pose builds confidence and can help to center the mind. It's not easy to think about your stress when you're balancing on one leg!

How to do it: Stand on one leg and bring your foot up to your ankle, shin, or thigh depending on your flexibility. You can put a hand on the wall for balance or even stand with your back against a wall. If you feel very centered, lift your arms into the air to create "branches" for your tree.

Shavasana

Think doing nothing is easy? For many of us, especially those who haven’t tried yoga before, the concept of doing nothing is actually very challenging. This pose is both calming and grounding, and you can use it to cool down.

How to do it: In this pose, close the eyes and attempt to just relax the body while lying flat on your back. Lie with your legs about hip-width apart and rest the arms at about a 45 degree angle to the torso, palms facing up. Allow your limbs to completely relax.

Trainer tip: If you need more space for the lower back, you can place a folded blanket under the knees, which will help to lengthen the lower back. If you’re feeling stressed, placing blankets over the pelvis can help relax the body and the mind.

Bridge Pose or "Setu Bandha Sarvangasana"

Like in chair pose, you can move in and out of bridge on alternating breaths, or hold the pose, if you’re able to. This energizing move opens the whole front of the body; the hips, abdomen, and chest will all be flexed.

How to do it: Laying flat on the floor, bend the knees with feet flat on the floor, knees pointing up to the ceiling, arms alongside your body. Press into your arms, with your feet remaining on the ground, and move the hips away from the floor, opening your chest.

Modification: Hold onto your mat with both hands, which gives you the leverage to turn the arms, so your palms are facing up. Shimmy the arms under the back, while maintaining an arched back, and open your chest. If you’re more open, you may find you can clasp the hands underneath the back with fingers laced together.

Locust Pose or "Salabhasana"

 

This back bend is extremely accessible for beginners. It’s energizing and heating, but it strengthens all the muscles of the back. This pose is perfect for improving posture, and for many of us with weak upper back muscles (largely due to desk jobs) it works the upper back muscles.

How to do it: Lie on the belly and inhale while raising everything off the floor—arms, legs, and chest. Palms should face the floor, while you focus on keeping your neck long and extending the head up and away from the chest. You can also clasp your hands behind your back when you lift up your limbs, which will create a deeper opening for the chest and shoulders.

Legs-Up-the-Wall Pose or "Viparita Karani"

Carter says after a long day of being on her feet, 5-8 minutes of laying in this cooling pose makes her feel like a brand new person. It also improves circulation.

How to do it: Lie on your back and walk your legs up a flat wall. Your legs should be straight and the end of your back should meet the wall. If needed, place a pillow under your lower back for added support.

Trainer tip: Sometimes when you’re new to this position you can experience tingling in your legs. If you feel that, ride your legs down the wall, pull your knees to your chest and feel a stretch, then you can stretch your feet back up the wall.

Modification: With your knees close to your chest, open the legs so the knees go out in opposite directions. The soles of your feet should touch. This stretches the inner thighs and groin.

Warrior 2 or "Virabhadrasana II"

 

This pose strengthens the legs; it’s heating and it helps to open the inner thighs.

How to do it: In this standing pose, you step your feet wide apart, about a leg’s distance apart. Turn your right leg out 90 degrees, and then angle your left toes in just slightly. Take your arms out to the side, to be level with the floor and then you bend your right knee so that it stacks on top of your ankle. Make a square with that right knee and hold the pose. Then, repeat for the opposite side.

Modification: You can come in and out of the position with each breath if it’s too difficult to hold.

Wide-legged Standing Forward Bend or "Ardha Uttanasana"

This forward bend stretches the hamstrings and the inner thighs.

How to do it: Spread the feet apart, about a leg’s distance. With your quads engaged, hinge forward at your hips with a flat back. Place your hands on the floor, if you can’t reach the floor, use blocks to hold onto, or even use the back of a couch or coffee table to hold onto if you don’t have blocks accessible. If your legs are tight, your back will be harder to straighten; placing your hands on something will keep your back flat.

Plank Pose

 

This core-strengthening move is great for beginners. It can be done with the knees on the ground, or off the ground for those who are more advanced.

How to do it: On your mat, get into a stance similar to that of a push up, but place your forearms together and down into the mat. Keep your body still, straight, and elevated about 3-4 inches from the mat. Think about drawing the abdomen into the lower back. Don’t sink into your joints, but lift up and suspend yourself out of gravity. Hold this pose, or come out of it in between breaths if it’s too difficult to hold.

Thread the Needle

 

This pose gets its name because it looks like you’re taking your arms through the eye of a needle. Carter loves teaching this pose to beginners and it’s great for tighter students. The back is supported, and for extra neck support you can put a pillow behind the neck.

How to do it: Lie on your back and bring your knees up so they form a 90 degree angle with the knees pointing toward your head. Cross your right ankle over the left thigh. Clasp the hands behind your left knee and pull the left leg toward you. This will stretch the right buttocks and the left hip. Then, repeat on the other side.

Prevent your brain from getting flabby with these five neuron-boosting techniques

Mental decline typically begins before 40. However, you can slow down the process by following these simple steps.

Scientists have shown that Alzheimer's attacks the brain long before people exhibit memory loss or cognitive decline. Although early testing for dementia is available, it also helps to start prevention techniques now.

1. Shape up

Think how weak and flabby your body gets if you don't exercise. Well, the brain is the same; it needs regular exercise. Unused parts of the brain stop working, so get creative. Take up a new hobby, play games that involve memory (bridge) or thinking laterally (chess), do crosswords and puzzles - anything enjoyable that keeps your brain active.

2. Manage stress

Anxiety and depression affect memory and brain health. Find a therapist to help you deal with issues or find a relaxation technique that works for you.

3. Deep sleep

To stay sharp, it is important that you remedy any poor sleeping habits. Your brain needs good-quality sleep to repair itself and learn new things. Good sleeping habits include going to bed and waking up the same time each day and getting as much sleep as your body needs to feel rested.

4. Eat your salmon

Omega-3 fatty acids may slow the growth of two distinct brain lesions that are hallmarks of Alzheimer's disease. Omega-3 fatty acids are also needed for healthy brain function. Good sources of omega-3 include salmon, sardines and walnuts.



 

Ways to Soothe a Sore Throat

 

Anti-inflammatories

One of the most effective treatments for sore throat is probably already in your medicine cabinet: an over-the-counter, non-steroidal anti-inflammatory drug (NSAID) such as Advil or Aleve.

These medicines are combination pain relievers and anti-inflammatories, so they'll make you feel better and they'll also reduce some of the swelling associated with a sore throat. If you have a fever that's also contributing to your symptoms, they can help reduce that as well.

Saltwater gargle

Several studies have found that gargling several times a day with warm salt water can reduce swelling in the throat and loosen mucus, helping to flush out irritants or bacteria.

Doctors generally recommend dissolving half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant for you, try adding a small amount of honey to sweeten the mixture slightly. (Just remember to spit the water out after gargling, rather than swallowing!)

Lozenges and sprays

Sucking on cough drops stimulates saliva production, which can help keep your throat moist. But many varieties are no more effective than hard candies. For an added benefit, choose brands with a cooling or numbing ingredient, like menthol or eucalyptus.

Over-the-counter sprays like Chloraseptic produce an effect similar to cooling lozenges. They won't cure your sore throat or help you fight off the underlying cold, but they may help dull the pain temporarily. Chloraseptic's active ingredient, phenol, is a local antiseptic that also has antibacterial properties.

Cough syrup

Even if you don't have a cough (yet), over-the-counter cough syrups can help ease soreness. Like drops and sprays, they coat the throat and provide temporary pain relief.

If you're headed to work, be sure to choose a non-drowsy formula. But if you're having trouble sleeping due to a sore throat, a night time formula like NyQuil (which contains a pain reliever and an antihistamine) or Robitussin AC (guaifenesin and codeine) can relieve pain and help you get some shuteye.

Fluids

Staying hydrated is very important, especially when you're sick and your throat is irritated or inflamed. You should be drinking enough fluid so that your urine is light yellow or clear. This keeps your mucous membranes moist and better able to combat bacteria and irritants like allergens, and makes your body better able to fight back against other cold symptoms.

What you drink is up to you. Water always works (ice cubes, too!), but you can also change it up with something slightly sugary, like a watered-down fruit juice, or something salty, like chicken broth.

Tea

Tired of drinking water? A warm cup of herbal tea can offer immediate, soothing relief for a sore throat. What's more, non-herbal teas—whether they're made with black, green, or white leaves—contain antioxidants that are thought to strengthen immunity and ward off infection.

For an extra boost, add a teaspoon of honey. It'll help the "medicine" go down, and it has antibacterial properties that may help you heal faster.

Chicken soup

An age-old home remedy for colds, chicken soup can help soothe a sore throat, as well. The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down.

Soup has an added benefit when you're sick: Eating can be painful and difficult with a swollen or very sore throat, so sipping some liquid nourishment will ensure that you're getting the nutrients you need to fight off your infection.

Marshmallows

Although there's no hard evidence that it works, sap from the marshmallow plant has been used for hundreds of years—usually in tea form—to treat coughs, colds, and sore throats. And while real marshmallow bears little relation to the puffy campfire treats that took its name, both may have sore throat-fighting properties.

According to anecdotal reports, modern-day marshmallows can help ease sore throat pain, possibly because the gelatin coats and soothes. It's not the wackiest thing in the world. If your throat is really swollen and it really hurts to swallow anything, I can see how something slippery and sweet like marshmallows might provide some relief.

Rest

It may not be the quickest solution, but getting some rest is probably the best thing you can do to battle the infection that caused your sore throat in the first place.

The vast majority of sore throats are caused by cold viruses, and we know that there's very little we can do to cure a cold once we've got it. Making sure your body is well rested will at least help it fight off the virus so you can get better sooner.

Antibiotics

Every once and a while—about 10% of the time in adults—a sore throat will be caused by a bacterial infection such as Streptococcus pyogenes. If, and only if, you test positive for strep throat or another bacterial infection, your doctor should prescribe an antibiotic. (Taking antibiotics for a sore throat caused by a virus will not be effective.)

Always take the full course of medicine, even if you feel better after a few days.

These way to tone & shape your legs

To tone and shape your legs, it's essential to move as much as possible every day (walking, taking the stairs, etc.) and to do certain forms of exercises or sports 2 to 3 times a week:

- Walking: It forces the circulatory system to function at a higher level. Walk as often as you can. Keep up a brisk pace, and aim for at least 30 minutes a day. Consider golf and hiking as leisure activities too.

- Dancing: Rock, salsa, tap dancing, tango... Dancing is the ideal activity for achieving stunning legs: it makes them flexible, it strengthens ankles and it slims calves.

- Swimming: It encourages blood to pump through your legs as a result of the alternating contraction and decontraction of muscles. Add to that the horizontal position you're in, the coolness and the pressure of the water which can all drain oedemas.

- Aquaerobics: The pressure of the water and hydro massage contribute to pumping blood back towards the heart. Even when just standing, the ankles are drained well because the pressure of the water increases with depth.

- Cycling: It's a well-known fact that pedalling is great for your calf muscles. It tones your thighs too.

Step 1: Toning

To achieve firm, toned thighs, it's essential to combine sport with targeted exercises.

Ideally, you should aim to do the following exercises every other day, gradually increasing the difficulty level and intensity.

Exercise: The Squat.

Starting position: Stand up straight with your legs hip-width apart and your hands on your hips.

Movement: Make squatting movements (the angle between the calf and thigh should be no more than 90°). As you bend, go slowly and make sure your heels stay flat on the floor; then breathe out as you return to the starting position.

Repetitions:
- Beginner: 3 sets of 10 reps with 1 min rest.
- Intermediate: 4 sets of 16 reps with 1 min rest.
- Advanced: 5 sets of 25 reps with 45 seconds rest.

 

 

 

Step 2: Strengthening

Exercise: Lunges.

Starting position: Stand up with one foot about 1 metre in front of the other, place your hands on your hips.

Movement: Breathe in and lunge forwards with the front leg, keeping your upper body as straight as possible. As you lunge, your front thigh should stabilise horizontally. Return to the initial position and breathe out. Repeat with the other leg.

Repetitions:
- Beginner: 3 sets of 10 reps with 2 min rest.
- Intermediate: 4 sets of  12 reps with 1 min 30 seconds rest.
- Advanced: 5 sets of 16 reps with 1 min rest.

Step 3: Maintaining

Exercise: The invisible chair.

Starting position: Stand up nice and straight against a wall, with your feet firmly on the floor.

Movement: Descend slowly until your thighs are in a horizontal position and hold. Stay in this position for the length of time listed below.

Repetitions:
- Beginner: 3 sets of 30 seconds with 2 min rest.
- Intermediate: 4 sets of 45 seconds with 2 min rest.
- Advanced: 5 sets of 1 min 15 seconds with 1 min 30 seconds rest.

 

Juices for amazing skin

Healthy skin is not just about what you put on it, it’s about what you put inside your body, too.

Oily and blemished skin

•    Carrot (filled with vitamin A, which is a fantastic
     anti-acne ingredient)

•    Grapefruit (citrus helps rebalance)

•    Orange (as with grapefruit)

•    Kiwi fruit (filled with skin clearing enzymes)

Acne and rosacea

Blend together …

•    Papaya (filled with skin calming and clearing enzymes)

•    Orange (as above, citrus fruits are great astringents and help clear blemishes)

•    Celery (an amazing anti-inflammatory)

•    Parsley (great for digestion, which aids in clearing the skin)

•    Lemon (another citrus fruit that also helps with digestion)

Sensitive skin

•    Cucumber (super hydrating and filled with antioxidants)

•    Carrot (helps to cleanse the body of toxins, which in turn promotes a calming
     effect on the skin)

•    Beetroot  (again, an amazing detoxifying vegetable)

•    Coriander (great for helping to calm and heal eczema, dryness, and fungal
     infections)

Dry Skin

•    Cucumber (super hydrating)

•    Celery (again, super hydrating – and has loads of fibre, so helps to keep
     your system healthy)

•    Spinach (loaded with antioxidants, spinach also has powerful anti-inflammatory
     benefits)

•    Apple (amazing for rebalancing and clarifying)

•    Coconut water and flesh (incredibly hydrating)

Mature Skin

•    Blueberries

•    Blackberries

•    Raspberries (all the aforementioned berries have powerful antioxidant properties
     which are so helpful in strengthening and protecting your skin)

•    Kale (like spinach, this fills your system with antioxidants, fibre and
     anti-inflammatory benefits)

•    Spinach (loaded with antioxidants and also has powerful anti-inflammatory benefits)

•    Broccoli (great for strengthening the skin’s immunity and helping to
     prevent sun damage)

Have you ever read what's in your skin care products?

We curlies are sticklers for silicones and sulfates in our hair products, but have you ever read what is actually in your favorite skincare products?

Ingredients to Avoid

• Parabens: Although these preservatives are FDA approved, they have been found to mimic estrogen, which can lead to breast cancer. Though parabens have not been proven to cause breast cancer. It’s better to play it safe and stick to paraben-free products.
• Artificial Fragrances: Many skincare products simply list the generic term 'fragrance' as an ingredient. [Fragrance] can be made up of hundreds of synthetic chemicals that you should be avoiding—they often contain toxins linked to cancer and can result in hormone disruption.
• Isopropyl Alcohol: This ingredient is used in a wide variety of skincare products, yet it dries out the skin and can irritate it very easily. All alcohol-based ingredients should be avoided when possible.
• Petroleum-Based Ingredients: Petroleum can leave a plastic-like film which prevents nutrients from being soaked in—this can suffocate the skin and leave it looking dull.
• Synthetic Colors: This ingredient can contain carcinogens and deposit toxins into the skin. Any ingredient labeled as FD&C or D&C followed by a number is a synthetic color and should be avoided.

Ingredients You Want

• Retinol: Most anti-aging products carry this ingredient, which helps to improve skin’s elasticity and reverse sun damage. It's also an exfoliant that promotes the shedding of dead skin cells, revealing the more youthful skin underneath.
• Hyaluronic Acid: This substance is naturally occurring in the body, but decreases with age. Using products made with it can help to reverse the natural loss of collagen.
• Peptides: These molecular links of amino acids help your skin produce collagen. They are the wonder protein that prevents wrinkles and keeps skin looking young.
• Vitamin C: This nutrient naturally brightens skin and prevents a dull, worn out look. It also helps lighten brown spots and prevents hyperpigmentation.
• AHAs: Alpha Hydronic Acids naturally exfoliate skin and makes it smoother. This helps nourishing products sink deeper into the skin, where they are available to be absorbed for a longer period.

If you want to get fit and stay fit, you need to get your mind right first

If you want to improve your fitness, strength and endurance, you need the right attitude. This is because those gains won't come overnight - and you need to accept that, plus a few other old-fashioned truths.

1. Be realistic

A hard workout does wonders for your fitness, but it also takes it out of you. Pushing yourself to the limit results in fatigue, tissue breakdown and dehydration. Depending on how hard you pushed yourself, you may need anywhere between two to 10 days to fully recover.

2. Expect to hurt

The old saying "no pain, no gain" has fallen out of favour somewhat, but in some cases it holds water - and fitness is one of them. The pain is an unfortunate side effect of the process. The good news, however, is that the eventual outcome of the process is that your muscles become stronger and less likely to be damaged in the future.

3.Get the balance right

You need to balance your tough workouts with gentle recovery. Everyone requires different exercise-to-rest ratios. The only way to establish what you need is by trial and error. Pay attention to how you feel after exercise. Exhausted? Pull back a little. Just fine? Get back out there. In addition to all this, eat well, watch your weight, drink plenty of fluids and get eight hours of quality sleep a night.


 

These Essential Vitamins and Minerals Your Body Needs

1. VITAMIN A

GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.

NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.



2. B VITAMINS

 

GOOD FOR: Energy production, immune function and iron absorption.

NATURAL SOURCE: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.



3. VITAMIN C

 

GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.

NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.



4. VITAMIN D

GOOD FOR: Strong healthy bones.

NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.



5. VITAMIN E

GOOD FOR: Blood circulation, and protection from free radicals.

NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.



6. VITAMIN K

GOOD FOR: Blood coagulation – that is, the process by which your blood clots.

NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.




7. FOLIC ACID

 

GOOD FOR: Cell renewal and preventing birth defects in pregnancy.

NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.



8. CALCIUM

GOOD FOR: Healthy teeth and bones.

NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.



9. IRON

GOOD FOR: Building muscles naturally and maintaining healthy blood.

NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.



10. ZINC

GOOD FOR: Immunity, growth and fertility.

NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.



11. CHROMIUM

GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.

NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.

Summer Six-Pack? Try these way ......

1. Bicycle Crunches

This move works your abs two and a half times harder than those ho-hum sit-ups.

1. Lie on your back with your feet in the air and your knees bent to 90 degrees.
2. Lace your fingers behind your head.
3. Bring your knees in towards your chest and lift your shoulder blades off the ground, without pulling on your neck.
4. Straighten your left leg so it's at 45 degrees to the floor while turning your upper body to the right, bringing the left elbow towards the right knee.
5. Switch sides, bringing the right elbow towards the left knee.
6. Alternate sides while pumping your legs back and forth in a cycling motion. You’ll be the purveyor of road-worthy abs in no time.

2. Captain’s Chair Knee Raises

1. Position yourself in the 'captain’s chair' machine and grip the handles to stabilise your upper body.
2. Press your back against the pad and tense your abs.
3. Raise your feet and bend your knees upwards until your knees are level with the bottom of your chest. Don’t arch your back.
4. Pause for a second at the top of the move, then lower slowly to the start to skipper your midsection towards uncharted muscularity.

3. Vertical Leg Crunch

 

The breathing in this manner works your abs as hard as performing five crunches. Gasping is forgiven.

1. Get some grit under your belt by lying on the ground with your hips bent at 90 degrees to the floor with your knees locked.
2. Your body should form an L-shape with your torso on the ground and legs in the air.
3. Lift your hips and your lower back off the floor and towards the ceiling.
4. Quickly inhale through your nose to fully expand your lungs. Then slowly exhale the air through your mouth, using your abs and diaphragm as much as possible.
5. Slowly lower hips back to your starting position.

4. Roll Out

Wrap a towel around the bar to protect your hands from friction if you need to. Feeling puffed? It's nearly over…

1. Start this exercise by kneeling in front of a barbell.
2. With arms shoulder-width apart, grab it with an overhand grip.
3. Keeping your arms straight, with just a slight arch in your elbows, roll the barbell out in front of you so you lower your trunk to the floor.
4. When you're about 5cm above the ground, pull back on the bar so you roll yourself and the bar back to the start position. You should finish with your torso upright.

5. Swiss Ball Crunch

Crunching with your back on a Swiss ball makes you recruit 45 per cent more muscle in your core than doing it on the floor.

1. Lie face-up with the Swiss ball resting under your lower back.
2. Cross your arms over your chest.
3. Tense your abs to lift your torso off the ball, pulling the bottom of your rib cage down towards your hips.
4. As you curl up, keep the ball stable.
5. Squeeze your abs at the top of the movement.
6. Lower yourself 
to the start and begin again.

Both caffeine and sleep have restorative properties, so "A Coffee or A Nap"?

 
Your head hurts

Drink Coffee

Caffeine improves the absorption of pain relievers, so pair an espresso with an analgesic like aspirin to treat a headache.

 

You want to run faster

Drink Coffee

Caffeine boosts endurance and speed; estimates put performance gains at 1-3%. A 77kg man will need about a cup and a half of coffee one hour before a race.

 

You must do well in a test

Take a nap

An hour-long nap “can be as good as a whole night of sleep in terms of storing information.

 

You’re grumpy and sleep-deprived

Drink coffee and take a nap

Both coffee and naps can improve mood individually; combined, they’re magical. Swill coffee before a 30-minute nap, and wake up happy.

 

You require creative insight

Take a nap

Tales of discoveries made in dreams – or in flashes upon waking – are common, maybe because REM sleep is thought to facilitate connections between ideas. 

Ankle Sprains

Most people have suffered an ankle sprain at some point in their lives.  Whether you are an active athlete injured during a pickup game or a busy professional who twisted an ankle in a high heeled shoe, ankle sprains are ubiquitous injuries.  Yet how many people know how to properly treat an ankle injury?

What is a sprain and how can one differentiate a sprain from a fracture?  First, a sprain is the stretching and even tearing of the ligaments that support the stability of the ankle joint.  Sometimes it is hard to tell the difference by the symptoms alone.  The only sure way to differentiate between a fracture and a sprain is to get an x-ray.  But who should get an x-ray?  This is partly determined by the severity of the symptoms and physical examination.  This decision will rest with you and your doctor.  Generally, x-rays are a safe, low-cost test that can be done quickly.  Let’s assume that a sprain is diagnosed.  What next?

Initial treatment often depends on the severity of the symptoms.  For those patients with a large amount of swelling and pain, crutches and possibly even a walking boot may be necessary.  All patients should utilize the traditional treatment of ice, elevation, rest and compression of the ankle.  This can be begun immediately following the injury and can continue for the first few weeks following the injury.  The use of NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) such as ibuprofen and Aleve has also been shown to shorten the time to return to activity.  These may also be started immediately following injury.  However, do not expect these to be the magic formula to avert all symptoms.  Furthermore, edema (swelling) of the ankle will not be greatly reduced by these drugs.  The best way to decrease swelling still remains elevation of the extremity as much as possible.
As the swelling and pain begin to subside, functional activities may be initiated.  A physical therapist can assist the patient with the proper exercises that maximize the recovery process.  This regimen consists of range of motion exercises and strengthening exercises.  The first allows the joint to regain its normal motion that may be lost or limited by pain and swelling.  The second promotes the stabilization of the joint by maximizing the use of the surrounding musculature.  Some patients also prefer the use of a lace-up ankle brace or taping to aid in stability of the joint.  This may allow a quicker return to functional activity.

Depending on the severity of the injury, sprains may take several months to completely heal.  Occasionally, the ligaments are stretched so badly or torn that they don’t heal close to the original state.  These patients may continue to experience pain and instability many months or years following the injury.  They may be labeled as having “weak ankles” and be prone to recurrent ankle sprains.  In certain situations, it is possible to surgically repair these ligaments and return the patient to a high level of functioning.

The majority of ankle sprains will heal and the patient will get back to their desired activity.  However, there are many other injuries that can occur in association with an ankle sprain.  An ankle sprain that does not respond to conservative treatment as expected should be evaluated by a physician.