Discovering Pre/Post Natal & Fertility Yoga-

As you may know, yoga has long been recognized as an effective tool in reducing stress, anxiety and is a fantastic way in which to build up your core strength. What you may not have known is that yoga is strongly effective for fertility as well. Yoga for fertility focuses on improving blood flow and circulation to the low back (sacral plexus), hips, groin, and pelvis, which can ultimately aid in healthier gynecological functioning. There are numerous studies on pre-natal yoga, showcasing benefits such as- decreasing the risk of gestational diabetes and pre-term labor as well as ‘yoga babies’ having a higher APGAR. The APGAR is a quick test performed on a baby at 1 and 5 minutes after birth. The 1-minute score determines how well the baby tolerated the birthing process. The 5-minute score tells the doctor how well the baby is doing outside the mother’s womb. Beyond these reasons, yoga just feels good. It feels good and can often make Mama’s body feel a little lighter, from increasing her circulation, stability and strength to aiding her while she sleeps and deterring sciatica. Yoga also helps both mama and baby prepare for labor and delivery, all while keeping stress at bay. Post-natal yoga assists in regaining strength, elicits healing and a sense of grounding. The practice can also be beneficial in helping with some postpartum complications such as diastasis recti and baby blues, not to mention movement towards a pre-baby body.

©JenCastlePhotography

©JenCastlePhotography

At Beverly Hills Posture, we often offer a variety of methods to ensure a pain-free and healthier lifestyle for each one of our clients. It’s important to us to be able to work with each client in a variety of ways; to have options. Amongst our methodology is: Pilates, Yoga, GYROTONIC, Massage Therapy, Accupuncture, Accupressure and of course Chiropractic Care. With each one of these methods comes a variety of teachers and approaches. We pair each client with the best expert for what is most needed. Due to our strong beliefs in the Pre/Post Natal and Fertility Yoga, we brought in Wendy Obstler to our studio in 2012 and with her, came a unique comprehensive approach that includes yoga postures, breath work, meditation and acupressure- all geared towards optimizing fertility naturally. Her approach addresses the emotional and stressful components that often accompany the fertility journey. It is a safe and complementary practice to any Assisted Reproductive Technology. Wendy also specializes in teaching Pre and Post Natal yoga, and is just over a year postpartum herself. She has been teaching the “Strong Yoga for Women” method for fertility, for almost a decade now and has been helping our Beverly Hills clients for three-

“I strongly believe that my practice with Wendy had a huge impact on the success of my pregnancy and the birth of my amazing daughter. I cannot say enough about how lucky I am to have found Wendy and her program. I am thankful every day for my amazing baby and believe that the techniques that I learned in class were an integral part in bringing her to me.”    -Ginsberg (Los Angeles, CA)

There’s no doubt that a strong fertility yoga practice can help women and couples feel more empowered on their journey toward conception. We’re happy to have Wendy as our aid in this specific method.

Wendy teaches a saturday yoga for fertility class and conducts one-on-one sessions throughout the week. If you are just beginning your journey into fertility or have already had your baby and are currently feeling the “out-of-body blues,” we highly recommend you give this a try. Any questions about Pre/Post Natal and Fertility Yoga, please click HERE to contact us directly…. Namaste Everybody!

©JenCastlePhotography

For a quick introduction from Wendy, please click on the video below: 

Quick and easy to remember fitness tips

Here are a few tips we’ve gleaned from across the Web to help you get and stay on the right path toward lifelong wellness.

Admit your weaknesses.  If you have an exercise or set of exercises that you don’t like to do, do them.  If you are avoiding them, you are probably weak in that area.  Forcing yourself to do them not only increases your discipline, it also will help balance your workouts.

Save time and muscle.  Keep weight workouts under an hour.  After an hour, research shows that your body will start to produce more Cortisol which tends to have a muscle wasting effect.

We still like sit-ups!  Sit-ups have gotten a bad rap from time to time.  Done correctly however, the standard sit-up is still one of the most effective abdominal exercises.  There are dozens of variations of sit-ups and crunches and we won’t go into them all here.  Avoid doing sit-ups with anchored feet as this tends to expose the lower back to undue stress.  Otherwise, find a method that works for you.  Also, avoid working your abdominals every day.  Abdominals are like any other muscle, they need to time to recoup.

Focus on Flexibility as you age.  If you’re under 40 years old, hold your stretches for 30 seconds.  If you are over 40, hold your stretches for 60 seconds.  As we age, our muscles become less pliable and need more attention to maintain flexibility.  Maintaining or increasing one’s flexibility is a key factor in avoiding injuries as we age.

Photo Credit: Parade.com

Huff and Puff your way to stronger Abs.  If you exhale forcefully at the top of the move while doing crunches, it forces your abs to work harder.  Harder work equals stronger abs!

Flatten your Gut. The Transversus Abdominus is the muscle that lies under your Rectus Abdominus (commonly referred to as the “six-pack”).  This is the muscle that you use when you suck your gut in.  Strengthen the Transversus Abdominus by pulling your belly button in towards your spine and hold for 10 seconds while breathing normally.  Repeat 6-8 times.  While you can’t see this muscle, it will help flatten your gut!

STRONGER AND FASTER.  Doing the same amount or exercises during your workout in a shorter period of time helps build muscle.  It forces your muscles to work harder and has the added benefit of building muscular endurance.  If you do your workout routine in 40 minutes, try to get it done in 35 minutes.

Isolate your Abs. When doing reverse crunches, round your back by rolling your hips and pelvis towards your chest as opposed to just raising your legs.  Otherwise you will engage your hip flexors for the majority of the work.  In order to get the maximum benefit when working your abs, you must isolate them as much as possible.

Photo Credit: Clean Water Action [Clean Water Action is working to protect California from the dangers of hydraulic fracturing aka fracking] http://cleanwater.org

Drink your way to fitness.  We’re talking water here!  Most people don’t drink enough water.  You have heard the standard recommended amount of water; eight 8 ounce glasses a day.  In reality, how much water you need depends on a number of factors, not the least of which is how big you are.

Water supports a host functions needed to achieve and maintain a healthy weight and to assist your body’s operating systems.  It helps flush toxins from your system; lubricates joints and muscles; maintains muscle tone; aids in the fat burning process (being dehydrated slows the process!); helps deliver oxygen to your muscles.  Dehydration lowers blood volume, which decreases blood flow to your muscles leading to feeling tired.

Drinking an adequate supply of water every day is a key component of your fitness level. If you only drink water when you are thirsty, you are already dehydrated. Drinking more water will also not make you look bloated, in fact it will have the opposite effect.

Go shorter, Go faster, AND GO safer.  Consider mixing up your running routine by going shorter distances faster.  This tends to improve your running form making you less susceptible to injury.  Also, running shorter distances creates less wear and tear on your body.

It’s easier to buy new shoes than new knees. Shoes have a shelf life, even if they don’t look like they need to be replaced.  On average, shoes will have a useful life of 500-600 miles.  To figure out when you should replace them, simply divide your weekly average running distance into 500.  You then know when you are in the replacement time frame.

Photo: WebMD.com

Warm up BEFORE your work out.  Warming up for your weight workout by walking on the treadmill isn’t really warming up effectively.  Since you are warming up a different set of muscles on the treadmill than you will be working while lifting, the benefit is almost non-existent.  Instead, use an un-weighted bar and mimic the exercises you will be doing.  This provides a more effective targeted warm up.

Your Abs are hurting your lower back.  We have a tendency to focus on doing tons of abdominal work and not so much on working the opposing muscles in the lower back.  This creates an imbalance and can pull your posture out of alignment.  This leads to tension in the lower back and further erodes good posture. To avoid this problem, always match each set of abdominal exercises with a corresponding lower back exercise.  You will look better, feel better and save yourself a pain in the back!

WebMD.com – Thermos Smoothie (click photo for recipe)

Feed your muscles post work out.  Include at least 20 grams of sugar with your post work out meal.  Sugar helps carry protein to the muscles you just worked.  So, a little sugar with your chicken sandwich will help build stronger muscles quicker.  Just be sure to limit sugar intake the rest of the day.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

Five popular exercises you should NEVER do- {advice from a #BeverlyHillsChiropractor}

With obesity running rampant, regular exercise is an important issue today.  The Beverly Hills Posture Team is obviously fans of anything that will help our clients reach their fitness goals.

Deciding to get started on a fitness program is often times the hardest part of the process.  Once you have made that critical decision, the next step is a bit of a challenge as well.

As you know by now, before you begin any exercise program, get the advice of a fitness professional. The guidance of the right person is essential to not only getting great results, but doing so in a safe fashion.

Unfortunately, more often than not, people who start an exercise program do so without the best information.  Some people simply start doing those exercises that they did in high school.  Others just watch what other people are doing at their local gym and do that.  Both are bad ideas.  So to illustrate that, we have identified five exercises that are done just about every day in every gym across the country.  (In fact, two of these exercises are actually promoted by the design of equipment that your gym owner has put on the floor).

The exercises we suggest you do NOT do are:

1.  Leg Extensions

This is a very common exercise that just about every gym equipment manufacturer makes a machine for.  The problem is that doing a leg extension while in the seated position is a potential disaster for your knees.   Your knee is simply not designed to efficiently lift weight concentrated at your ankle.  If you have knee problems or use too much weight, you can run into a host of problems.

2.  Inner/Outer Thigh

Also a very popular gym equipment exercise.  Again, not a great exercise in the seated position.  Adduction targets the inner thighs and abduction targets the outer thigh.  These relatively small muscles are not designed to lift weight while in the seated position.  Doing so runs the risk of straining them as well as aggravating lower back and hip problems.  These are support muscles that don’t do well as prime movers.

Women’s Day Magazine: Exercises That Can Backfire
See which moves can cause injury and find safer alternatives for them

3.  Behind the Head Pull Downs

Another very popular exercise, the “Lat” pull down.  Another machine you will find in nearly every gym you walk into.  This is not a problem of machine design as noted in the first two examples, but rather one of user error.  Instead of (or in addition to) performing this exercise by pulling the bar down in front of your head, many people pull the bar down behind their head.  This is a bad idea for everyone who is not super flexible in their shoulder joints.  Very few of us have the amount of flexibility we would need to do this exercise safely.  Even if we do, we still have to use care not to bang the back of our necks with the bar.

4.  Leg Presses/Squats with Deep Knee Bend

One of the all time “bad-form” exercises around, standing squats.  Adding to the poor form, most people use a deeper than is safe bend in the knees. This creates a really dangerous exercise.  Most leg press machines will help you achieve reasonable form, but they do not prevent you from bending your knees too deeply.   The potential damage to your lower back, hips and spinal discs makes proper form and execution a must for a safe workout.

5.  Upright Rows

Upright rows are done in a variety of ways.  Most involve standing while holding weights with your hands held close together and lifting towards your chin.  The problem is the mechanics of the shoulder do not lend themselves to this movement.  It has a tendency to compress the nerves in the shoulder causing impingement.  Form while doing this exercise is often very poor as well, adding to its potential for shoulder damage and pain.

As we point out, some of these exercises are so popular that equipment manufacturers have designed dozens of versions of machines to assist you in the potential destruction of your body!  The scary part is there are plenty of other exercises not listed here that can be just as bad for you.  The simple “sit-up” is an exercise we have all done, and we have all probably done wrong.  In fact, there are literally hundreds of ways to do sit-ups, all of which are often done poorly.

The good news is there are alternatives to each of these poor exercise choices.  This is a great example of why it is so important to get the assistance of a qualified fitness professional when designing your fitness program.  As always, we’re happy to assist you with your exercise needs.  We can help you achieve your fitness goals in the shortest period of time and with the least chance of injury.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

No excuses! Simple ways to stay on top of your health and fitness regimen while you’re on vacation

Summer is always officially here when the 4th of July rolls around.  July also means summer travel is in full swing.

Did you know that the average person gains almost a pound a day while on vacation?  Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that you will not leave your fitness routine in the back seat of the car, on the plane or in the boat –while you’re on vacation.

All you have to do is have a plan!  So as you embark on your travels, here are  a few tips to keep you on track. If you remain mindful about your activity levels and food choices, you will probably come home healthier and stronger than when you left.

#1: Cut Back on the Vacation Carbs

Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing low glycemic (low sugar) carbohydrates. Focus on fruits and veggies instead of the high sugar, lower nutrition value grains. Try to have at least one meal free of grains.

Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on high quality eggs and lean breakfast meats.

Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.

Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. Stick with veggies and lean meats and fish. Depending on what part of the country or world you are in, you’re sure to have plenty of choices.

#2:  Stay Active

If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active every day. Go on a walk or short jog before or after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories.

Take the stairs instead of elevator in your hotel and any other buildings you visit. If your hotel has a pool, swim a few laps each morning or evening. It’s usually pretty easy to be active on vacation and it might get a tad bit boring laying on the beach or by the pool all day long.

#3: Indulge, but with Control

Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all–you are on vacation after all right? It’s not the best choice (for your waist line).

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box, then ask that your entrée be made into a smaller portion.  If it’s dinnertime, ask for the lunch-sized entrée.

#4: Don’t Eat Too Late

One of the easiest tricks for preventing weight gain is to limit carbohydrates and calories before you go to bed. This is especially effective while on vacation. Skip that late night indulgence and wake up looking and feeling great!

#5: Choose Healthy Snacks

Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking –i.e. rest stop vending machines, gas station quickie marts and of course the never-ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit,  nuts with your own sea salt, guacamole or avocado, cut veggies and gluten-free crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

#6: Avoid Fried or Greasy Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.

If you simply cannot pass on the curly fries, keep in mind that heartburn and indigestion are never fun –especially while on vacation!

Happy 4th of July… happy summer and safe and health travels!

Remember to give us a call or log on to our Mind Body Online Scheduling system to book a few sessions with a member of the Beverly Hills Posture Team–who can help you get back on track  upon your return (as well as praise you for the great work you did on your own)!

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

The benefits of a good stretch – we’ve got a few tips!

Stretching.  We hear about it all the time.  We all know that we are supposed to stretch, but most of us don’t.  If we do stretch, we often have no real idea what we are doing or why. We  are big fans of stretching at Beverly Hills Posture, so we thought we’d offer some tips and hints about stretching and dispel some of the myths surrounding some of the commonly held beliefs about stretching overall.

1. Warm up before stretching

Many of us think about stretching as part of our warm up prior to exercise.  In fact, we should be warming up BEFORE stretching.  Stretching cold muscles can cause injury.  So warming up with a few minutes of walking or cycling is the best approach.  Also, research shows that stretching can cause a short-term dip in muscle strength, so you should save your major stretching until after your weight workout.

2. Stretching for good posture

Stretching helps us maintain good posture.  By allowing the body to maintain its natural balance, it is much easier for us to avoid the slumping that leads to poor posture.

3. Stretch out cramps

To stretch out a calf cramp or “Charley Horse”, pull the toes up towards your shin in an opposing stretch.  The calf muscle pulls the foot down, so you want to do stretches in the opposite direction to offset the cramp.

4. Yoga for flexibility

Many people think they need to be flexible to practice Yoga.  In fact, Yoga is a great way to improve your flexibility.  The BHP Yoga Team would be happy to meet with you regarding starting a Yoga regimen.

5. Muscle balance

Remember when stretching to make sure that you are stretching in a balanced manner.  For example, if you are stretching your quads, make sure you are also stretching your hamstrings.

6. Ankle flexibility

Try the alphabet stretch to maintain good ankle flexibility.  Simply trace each letter of the alphabet with your toes, one foot at a time.

7. Hamstring stretch

Lie on your back on the floor.  Leave one leg extended on the floor and raise the other, knee straight, until you feel the stretch in your hamstring.  You can loop a towel around your leg with the ends in your hands to make this easier.

Remember to warm up before stretching and to breathe.

8. Quadriceps stretch

Lie on your side.  Bend the knee of the top leg, moving the heel towards your rear end.  Gently assist the stretch until you feel tension in your quad.  Hold for thirty seconds.  Repeat two to three times on each side.

9. Neck Stretch

Stretching the neck muscles can alleviate neck pain.  Simply turn your head until your chin is over your shoulder (or as close as you can get).  Hold this position for 20 seconds, breathing consistently throughout.  Repeat this stretch on both sides.

10. Corner stretch for your chest

Stand facing a corner with one hand on each wall, about chin level.  Lean forward until you feel a stretch in your chest and shoulders.  This will help open up your chest.

11. Over stretching

When it comes to stretching, remember that more is not always better.  Genetics do play a part in how flexible you are.  Stretching through pain is not a good practice.  This can cause joint laxity and muscle injury.  Gently pushing into your stretches and always remembering to breathe is the most effective and safest method.

These are just a few of literally thousands of stretches you can do.  Many are specific to certain conditions or designed to assist with physical therapy.  A well thought out stretching regimen is an important part of any fitness plan.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.