2022 October

RELIEVE ILIOTIBIAL BAND SYNDROME (ITBS) with these 5 MOVES in 7 DAYS

ITBS is one of the most common lateral knee injuries which commonly occur for most runners and cyclists. The Iliotibial band is a connective tissue that runs all the way down from the side of the hips to the lateral part of the knees.

As the ITB approaches the knee, its shape thickens as it crosses an area of the thigh (femur) bone, called the patella and lateral femoral condyle. Another area of insertion will be near the pelvis as it attaches to the two important hip muscles – the tensor fascia latae (TFL) and the gluteus maximus.

What are the CAUSES of ITBS?

ITBS is an inflammation that occurs when there is friction between the ITB and underlying structures such as the patella, lateral femoral condyle, tensor fascia latae (TFL), and the gluteus maximus in instances where an individual moves through repetitive straightening and bending movements of the knee such as in running and cycling.

These activities result in tight hip muscles, and these tight muscles pull on the ITB, and if the ITB is unable to adapt, it will then lead to an increase in the amount of friction between these 2 layers.

What are the SIGNS & SYMPTOMS of ITBS?

• A stabbing pain along the outer side of the knee, especially after regular exercise such as a run
• A sensation of “snapping” on the outer part of the knee as it bends and straightens
• Swelling near the outer side of the knee
• Frequent tightness and pain at the outer side of the hip

In summary, to bring relief to the ITBS, there should be stretching and strengthening of the ITB, together with the underlying hip muscles.

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

MOVE #1 (Cross-leg Standing Forward Bend)

In a standing position, bring the right leg over the left leg so that the knees overlap. Once you stand stable, lift both your arms up on inhalation and as you exhale, reach your arms out and slowly bend forward. Try to reach the hands down to the shins and slowly try to walk the hands further down. Hold the pose for 10 counts. Inhale and exhale and release the pose. Repeat with the left leg over the right.

MOVE #2 (Sumo Squat)

Stand with the feet hips distance apart and both feet parallel to each other. Inhale and exhale, bend the knees slightly while pushing the hips to the back and sliding the hands down to grab the shins/ankles. Engage the core muscles gently while holding the pose for about 10 counts. Inhale and exhale to release.

MOVE #3 (On Fours, Side Leg Raisers)

Come down on the fours, with palms at shoulder width apart and knees at hips distance apart. With the knees stacked below the hips, take a deep inhale, and as you exhale, lift the right leg sideways and with the next inhale, drop the leg back to the mat. Repeat 5 lifts on the right leg and repeat on the left.

MOVE #4 (Shoe-Lace Stretch)

Cross the right leg over the left (for beginners – photo on the left) or go deeper by stacking the right knee above the left and closing the gaps between both knees (photo on the right). Hold this stretch for 10 counts and repeat with the left leg over the right.

MOVE #5 (Lying on the Side, Leg Lift)

Lie on the right side with the right forearm on the mat, supporting the upper body. Slightly bend the right knee and stretch the left leg out with the left hips stacked on top of the right. With an inhale, lift the legs up (photo on the right) and with an exhalation, bring the legs down (photo on the left)

Sharing a REAL-LIFE EXPERIENCE of our student

Evelyn, 48 started running in her late thirties, and recently, at the beginning of this year, she enrolled in distance running training. After a few months into the training, she started to develop knee pain on the side of the knees, and swelling was observed around the kneecap. It starts hurting with every step, and the pain and swelling did not go away, even after she stops and stretches.

Evelyn decided to stop running and decided to join a Yoga class to stretch and strengthen herself. After regularly attending classes for 2 months, the frequency of the pain started to reduce, and the swelling eventually subsided. Under the guidance of her Yoga Teacher (therapist), Evelyn regularly performs these poses at home as a part of her daily exercise routine to enhance her improvement.  

And today, with minimal discomfort, she looks forward to completing her distance running training with the incorporation of the Yoga poses into her warming-up and cooling-down sequence. Cheers, Evelyn!

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain, it was the same in the case of Evelyn.

However, the lower body stretching and strengthening yoga moves are often what you need to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight hips and ITB.

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR discomfort!

GET RID OF UPPER & MID BACK PAIN with these 5 MOVES in 7 DAYS!

The TRUTH is, the upper and mid back (thoracic spine) is amazingly strong as it is attached to the rib cage, which is a very robust structure. Therefore, if you happen to have discomforts in these areas, it may be due to muscle imbalances caused by long-term poor posture or a serious injury that affects the integrity of the thoracic spine.

The thoracic spine has 12 vertebras and they make up the longest part of your spinal column. Upper and mid back pain can occur anywhere from the base of your neck to the bottom of your rib cage. Pain in the upper and mid back can be quite debilitating and impedes our day-to-day routines and activities.

The most common causes of Upper & Mid Back Pain are –

• Muscle imbalances caused by one muscle group being overworked, therefore making it more dominant than the opposing muscle, and that in turn leads to strains in the tissues around the joint. (E.g. Repetitive movements, tasks, or activities using the same muscle group such as playing tennis)
• Poor posture, often known as a Prolonged Hunching Syndrome/ Kyphosis. (E.g. spending long hours at a workstation that is not ergonomically conducive.)
• Pressure on the spinal nerves from certain problems such as a herniated disc. (E.g. Weight lifting in the gym without proper techniques)
• The cartilage that protects the bones can go through wear and tear, leading to pain, which is less common. (Osteoarthritis)

In order to manage Upper and Mid Back pain, there needs to be a balance of muscle length and strength between opposing muscles that are attached to the joints. Since the majority of the Upper and Mid Back pain arises from activities that promote excessive rounding of the thoracic spine, we have prepared 5 YOGA MOVES that will counteract this condition.

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY REDUCED.

MOVE #1 (Upper Body Twist on Fours)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). With the right palm on the mat, take a deep inhale and as you exhale, slowly lift the left hand up, with fingers pointing towards the ceiling. Do take note that the hips should not move too much, and the hips should remain squared towards the mat.

MOVE #2 (“Cat” Spine and Variation)

Come onto the fours (with palms at shoulder width and knees at hips distance apart). As you inhale and exhale, push the palms into the mat to straighten the arms and begin to round the spine. Slowly tuck the tailbone under and look down with the chin tuck to the chest. Gently draw in the navel and engage the core muscles. Hold the pose for 10 counts.

One could also perform the variations (picture on the right) where you lean the hips towards the back to stretch the flexed spine further.

MOVE #3 (Squeeze shoulders together )

Sit down comfortably, with the spine tall and erect. Slowly lift both arms up (in a surrender position), with the elbows drawn backward, squeezing the shoulder blades together at the back and the chest lifted. Next, gently drop the chin towards the chest.

MOVE #4 (Seated Intercostal Stretch)

Sit down comfortably, with the spine tall and erect. Place the right palm on the mat beside the right thighs, and raise the left-hand arm (keep the arm close to the face). Take a deep inhale and exhale, slowly walk the right hand away and begin to stretch the left arm, diagonally across the head. Hold the stretch for at least 10 counts and slowly inhale and exhale, and go back to the original position. Repeat with the left palm on the mat.

MOVE #5 (Seated Spinal Twist)

Sit down comfortably, with the spine tall and erect. Place your left palm behind the hips and the right palm across on the right knees. On an inhalation, press the left palm into the mat and lift through the spine, on the exhalation, look over to the left shoulder and gently twist. Actively pull the left shoulder and twist deeper and hold the pose for at least 10 counts. Slowly inhale and exhale, and release. Repeat with the right palm at the back.

We fully understand that living with pain can be very miserable.

Therefore, we want to help you put a STOP to this misery.

GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!

Imagine a LIFE where you NO LONGER need to work through chronic lower back pain… how much more productive, energetic, and happier will you be?

When it comes to our spinal column, lower back pain (LBP) is the MOST common back condition we see in Singapore. Most back pain comes from lumbar sprains and strains caused by stressful movements.

The most common causes of sprain and strain include:

1. Lifting a heavy object or twisting the spine while lifting
2. Sudden movements that place an impact/ trauma on the low back, such as a fall/ sports injury
3. Poor posture over a prolonged duration

The ways to reduce the risk/ severity of LBP include:

1. Maintaining a healthy weight as weight puts pressure on the vertebrae & disks.
2. Practicing the right posture to lift heavy items – Lift with your legs (and not the back). Hold heavy items close to your body and do not twist the torso while lifting.
3. Strengthening the abdominal muscles as stronger core muscles supports the spine more effectively.
4. Maintaining the mobility of the spinal column through Flexion, Extension, Rotation, and Lateral Flexion.

Apart from lifestyle modifications one needs in (1) and (2), for (3) and (4), what could be better than YOGA done mindfully with breathing as Yoga primarily focus on proper posture and spinal alignment through core engagement? Based on many years of experience in helping students with LBP, we ASSURE you that these 5 YOGA MOVES, done 15 mins/ day for the next 7 days will provide you RELIEF and reduce the frequency of reoccurrence.

MOVE #1 (Spinal Flexion with CORE ENGAGEMENT)

Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward halfway or less (with the navel drawn in towards the back). Hold this pose for 10 counts. (Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)

MOVE #2 (Spinal Extension with CORE ENGAGEMENT)

Stand with the feet and hip-width apart. Place both palms at the lower back for support (as shown in the picture on the left). Inhale and exhale, (with the navel drawn in towards the back), slowly push the hips forward and extend the spine. Continue to breathe and tuck the chin to the chest to protect the neck from over-extending. Hold this pose for 8-10 counts. (Should there be any discomforts, reduce the arch)

MOVE #3 (Standing Forward Bend with CORE ENGAGEMENT)

Stand with the feet hip-width apart and place the hands on the hips. Inhale, roll the shoulders back, exhale and bend forward. Hold on to the legs and pull yourself deeper into the pose. Hold this pose for 10 counts.

(Should the hamstrings be tight, feel free to keep the knees slightly bent as in the picture on the right)

MOVE #4 (Standing Spinal Twist with CORE ENGAGEMENT)

Stand with the feet hip-width apart (about 2 feet away from the wall) and place the hands on the hips. With an inhale and exhale, gently draw in the navel (to engage the core muscle) and twist the torso towards the back, and place palms on the wall. Hold the twist for 10 counts, Inhale and exhale to release. Repeat on the other side.

MOVE #5 (Forearm/ Dolphin Plank with CORE ENGAGEMENT)

Come down onto the mat on fours. Place both forearms on the mat and lift the knees off. Keep the hips high (like a downward-facing dog), and hold the pose for 10 counts while constantly drawing in the navel (to engage the core muscles).

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain.

However, the stretching and strengthening yoga moves are often what your lower back needs to feel better, so do not be afraid to give it a try. With mindful breathing and core engagement efforts, YOU can safely improve your mobility and strength while stretching out these tight and aching back muscles.

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

ARE YOU SUFFERING FROM NECK AND SHOULDER PAIN?

What if I tell you… YOU can RELIEVE the pain simply by spending 15 mins a day, WITHOUT painkillers, WITHOUT expensive chiropractic sessions, and WITHOUT painful TCM treatments  – Do you think it is WORTH your time to read on?

Even though some people experience only neck pain or only shoulder pain, while some experience pain in both areas, these pains share similar root causes as the neck and shoulder are interconnected by many nerves, blood vessels, muscles, and other tissues.

So WHY do my neck and shoulders hurt, you wonder?

Neck and shoulder pain (NSP) is usually the result of muscle strains and sprains from over-exertion or poor posture from day-day life – Poor sitting, standing, or walking posture.

Some of the underlying reasons are –

• Muscle Imbalance – One muscle becomes tight or overworked and nearby muscles may need to work more and therefore become painful. Example: Most conventional sports which use only one dominant arm/ leg to play.
• Nerve Compression – Due to repetitive motions or from holding your body in one position for long periods. Example: Keeping elbows bent while sleeping.
• Blood Vessels Compression – Due to tightness accumulated in the muscle over a prolonged period that leads to constriction of the blood vessels and therefore poor blood circulation across the muscles.
• Stress – During a very stressful period, the natural reaction is to tense up. When this occurs frequently over an extended period of time, it can lead to stiffness and pain in your neck and shoulders.

And NOW, I want to SHARE with YOU 5 SIMPLE YOGA MOVES which I have used to help hundreds of people who suffered for years find relief and regain their quality of life.

MOVE 1: Neck Flexion

Place your hands with thumbs applying (upward lift) pressure at the base of the skull. Cup the back of the skull with the palms and gently push the head forward and down, bringing the chin closer to the chest.

MOVE 2: Neck Lateral Stretch

Place the back of the left hand at the lower back and actively pull the left elbow back. Extend the right arm upwards and stretch it over the head so that the right fingers can (touch) hold the left ear. With the fingers around the ear, use the grip to extend the side of the neck upwards and then sideways, bringing the right ear towards the right shoulders.

MOVE 3: Shoulder Retraction

Extend both arms forward (with thumbs pointing up and palms facing each other), with shoulders protracted. Flip the palms to face outwards, with the thumbs facing down. Open the arms sideways, toward the back, and interlock the palms together. Breathe in deeply and breathe out, lift the arms upwards and push the chest forward. Next, breathe in and out, drop the chin towards the chest (as though you are squeezing out the double chin)

MOVE 4: Shoulder Flexion

Extend both arms forward and interlock the fingers and then flip the palms to face outwards. With a deep inhalation and exhalation, begin to lean back and round the spine and actively straighten the arms, and push the palms away. Gently drop the chin to the chest.

MOVE 5: Shoulder & Chest Opener

Sit tall and place the left hand across the right knee. Slowly lift the right arm up, with a deep inhale and an exhale, lengthen the right arm and then slowly open the arms towards the back

We fully understand that living with pain can be very miserable.

Therefore, we want to help you put a STOP to this misery.

GO ON and try these 5 MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

We look forward to walking alongside you as you gradually find back the quality of life you very well deserve!

Just like Eddie, a working professional in his 50’s, who suffered from Neck & Shoulder Pain and was almost at a point of depression. He was unable to do what he enjoys most – wakeboard, cycle, or even run as the pain was severe. He was also struggling to even focus and barely get through the day without the debilitating pain. He was unable to sleep well and that resulted in extreme fatigue leading to decreased work productivity and difficulties in enjoying time with family and friends.

Over 5 sessions of 1-1 Yoga Therapy classes, his pain gradually subsided and eventually disappeared.  Now, he gets to enjoy all his favorite sports without any fear of pain and his work productivity also increased significantly as he is able to focus better without the pain. He is also a happier man as he can now spend quality time with his friends and family.

Call Us or WhatsApp Us at +65 9040 8379 to schedule a FREE Consultation to explore how we can HELP YOU further!