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7 exercises to improve joint mobility

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Presse Santé

Mobility is the ability of your joints to move in place. It is important for many daily activities, as well as physical exercise. When was the last time you thought about doing mobility training? Just as you train aerobic endurance, strength and flexibility, you must also train mobility, especially if you want to maintain a vibrant and active life.

Mobility refers to the way your joints move in place. Mobility is the ability to move your joints freely, with the surrounding tissues allowing movement to occur smoothly. Think, for example, of how your shoulder moves when you do an upper rope movement or arm circle.

It is related to, but not synonymous with, flexibility. Flexibility refers to the ability to lengthen or hold a muscle in a stretch. Mobility refers to the range of motion of your joints.
Exercises intended to improve mobility are often more dynamic than those intended to improve flexibility. However, both types of exercise can provide the same benefits. If you don’t have flexibility or mobility, over time it can become more difficult to do simple things like get in and out of your car, bend down to put on your shoes, or get up to get something from a closet. And it could make training and exercise difficult.

Take, for example, the mobility of the hips and thoracic spine. If you hold these body parts too still, you risk developing injuries simply from repetitive daily behaviors, namely excessive sitting and using devices. Left unchecked, these habits lead to kyphosis, which is an exaggerated rounding of the back.

Immobility can also lead to poor gait mechanics. When sitting, the hip flexors get so tight that they can no longer open up, so when you walk alone you can use a shorter step. As you get older, you are more likely to drag your feet while walking with a hunched body. The good news is that simple exercises, done regularly, can help prevent these problems now and delay some of the natural age-related problems.

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Even better ? He is never too young or too old to start. At all stages of your life, mobility training should be part of your strength training program.

7 exercises to help you be more mobile

Although there is no specific guide for the frequency of mobility exercises, the more you do, the more you will benefit.

Try to do mobility exercises every day. The older you get or the more sedentary you are, the more you need to work on your mobility. You can also do them in small doses throughout the day. The most important thing is to perform them periodically to maintain and improve mobility.

Here are seven exercises you can try to improve mobility in your major joints and the ones you use the most:

1. From child’s pose to downward facing dog

Get on your knees on the floor and lower your hips toward your heels. Now drop your torso to your knees and head between your arms, then extend your arms towards the floor. This is the child’s pose. Hold this position for a few deep breaths.

Next, assume a plateau position, shifting your weight forward until your shoulders are over your wrists and your hips are over your knees. Rock your toes down and, pushing your feet into the floor, extend your arms so that your hips lift, your chest moves into your arms, and your legs straighten. (Your body will form a triangle with the ground.) Extend your torso, take a few deep breaths, and slowly drop your knees toward the floor, lifting your toes and returning to Child’s Pose.
Repeat the exercise a total of three times, taking three to four deep breaths per movement.

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2. From frog pose to deep squat

Stand with your feet slightly wider than shoulder-width apart, with your toes turned out for this exercise. Sit down and lower your body until your thighs are parallel to the floor (or as close to that parallel as possible). Hold this position for a second before shifting your weight forward and placing your hands on the floor in front of you. Spread your knees apart as you lower yourself towards the floor, lowering your chest to the floor if possible. (Support yourself with your arms as needed if the inner thigh and groin stretch is too intense.) Hold for a second before returning to a deep squat position with your toes turned out. Get up slowly.

Repeat 8-12 times.

3. Opening of chest and shoulders.

Lie on your stomach on the floor with a dumbbell or kettlebell in your right hand (or use a can if you don’t have weight training equipment or find the weights too heavy). Extend your right arm above your chest and your left arm above your head, resting it on the floor near your ear. Bend the right leg, placing the right foot on the floor next to the left knee. Roll onto the left shoulder, letting the right knee drop to the ground. Now extend your right leg to the ground and slowly rotate your hips forward, then return to a position with your right knee bent and arm still extended above your head.

Repeat 8-12 times, then gently roll onto your back, keeping weight on your chest to give your arms a rest, and switch sides, repeating on the other side.

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4. The Hitchhiker

Get on the floor on your hands and knees in a tabletop position, wrists under your shoulders and knees under your hips. Make a fist with your right hand, thumb pointing up, and raise your right arm in front of you to shoulder height. Return to the starting point and repeat 8 to 12 times.

Switch sides and repeat.

5. Hamstring and Hip Opener

Kneel on the floor, with your knees hip-width apart. Step your right foot forward so that your right knee is over your right ankle and your right thigh is parallel to the ground. With your arms at your sides or hands on your hips, shift your weight back as you lean from your hips toward your right foot, allowing your right toes to stick out. (If you need a little balance, place your hands on the ground.) Release at first and repeat 8 to 12 times, according to Rhodes.

Switch sides and repeat.

6. Arm and Shoulder Circles

Stand with your feet shoulder-width apart, hips, and shoulders square to begin this Cervantes exercise. Relax your left arm to the left side as you swing your right arm forward 10 times; Extend your arm as far as you can to make large circles without moving your hips. Change direction for another 10 repetitions. Switch sides and repeat.

7. Hip circles

Lie on the floor, face up, with your legs stretched out on the floor. Bend your right knee and bring it in toward your chest so that your knee points toward the ceiling. Draw circles, each time larger, with this knee in one direction 20 times; change direction and repeat. Then switch sides and repeat.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

5 materials that you must have in your wardrobe this winter!

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Presse Santé

It’s winter again, the time of year when the cold sets in and we all tend to bundle up. There are different materials that you can use to protect yourself from the cold, but which is the best for you? In this blog post, we’ll cover some of the most common materials used to keep you warm and how effective they are. Stay warm and safe!

The money :

When it comes to staying warm in cold weather, wool is one of the best materials you can choose. Wool fibers are capable of trapping heat and insulating the body, even when wet. This makes the wool an ideal choice for clothing, blankets, and other items that will be exposed to the elements. Additionally, wool is breathable and naturally antimicrobial. It won’t make you sweat or irritate the skin. And wool’s natural water-repellent properties help keep you dry in rainy or snowy conditions. So if you are looking for a material that will keep you warm and comfortable in cold weather, choose wool.

Cashmere:

When the temperature starts to drop, it’s time to bring out the cashmere. This luxurious fabric is made from the soft undercoat of cashmere goats. As it is known for its softness, warmth and durability. Cashmere is also extremely lightweight, making it a perfect choice for layering. The fibers are also resistant to static and pilling, so your cashmere sweater will always look pristine. And being a natural fiber, it is still one of the environmentally friendly materials. It is therefore the ideal season to opt for cashmere. It will allow you to feel comfortable throughout the winter.

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the polar:

When it comes to staying warm in cold weather, fleece is one of the best materials. The fleece is made of synthetic fibers, which means that it retains heat very effectively. It also wicks moisture away from the body, keeping you dry and comfortable. In addition, the fleece is light and easy to wear. Making it a great choice for camping and backpacking. Finally, fleece is available in a wide range of colors and styles. Which allows you to find the perfect look that suits your needs. Whether you’re looking for a cozy scarf or a warm pair of mittens, fleece is back this year to wow you!

The origin:

Few materials can match the performance of down. Down is the soft, fluffy layer of feathers that grows under the stiffer outer feathers of ducks and geese. It is made up of thousands of tiny filaments that retain heat and provide excellent insulation. The down is also very light and compressible. Which makes it ideal for jackets and sleeping bags. In fact, down is so good at keeping people warm that it is often used on cold-weather expeditions where conditions can be extreme. So if you’re looking for a material that will keep you warm in the coldest temperatures, down is definitely worth considering.

Flannel:

Flannel is a popular fabric for good reason. It is not only soft and comfortable, but also very good at keeping you warm. Its tightly woven fibers retain heat effectively, making it an ideal choice for winter. And since flannel is so versatile, it can be used for everything from shirts and pants to scarves and hats. In fact, even high-end brands like Versace have included flannel in their collections. So if you’re looking for a cozy way to stay warm this winter, don’t overlook flannel. This may be the perfect fabric for you.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Biological diversity, that beneficial treasure for our health

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Presse Santé

Life began in the sea. The earth’s surface is made up primarily of oceans, which are home to the oldest and most diverse forms of life. Thus, the marine environment is the treasure of biological and chemical diversity among all types of ecosystems. There is a wide variety of living organisms, from bacteria to eukaryotes, as well as unique chemical compounds that are of great importance to medicine, nutrition, cosmetics, agriculture and other industries.

The benefits of algae:

The vitamins, minerals, and all the other good natural chemicals found in seaweed have many health benefits for humans, without the huge side effects that medications can have.

Seaweed oils have long been known to aid recovery from illness by detoxifying the body and promoting the renewal of damaged skin cells.

Seaweed contains carotenoids and polyphenols that have been shown to be powerful antioxidants. Antioxidants help the body fight oxygen free radicals that damage cells and cause aging and disease.

The iodine present in seaweed is essential for the thyroid gland to regulate the body’s metabolism.

Seaweed has been used as an effective external treatment for conditions such as psoriasis, eczema, dermatitis, and acne.

In short, algae can be used for internal and external body treatments. The nice thing is that it’s pure goodness, minus the nasty elements and no animals that suffered in lab tests.

Seaweeds have multiple uses: you can eat them dry (in salads and hot dishes), or take them as a dietary supplement in the form of capsules, or use them in cosmetic products such as creams, shampoos, after-shampoos, soaps, massages. oils…

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The benefits of sea lettuce:

Longevity:

Sea lettuce, along with other sea vegetables, is very popular in Okinawa, Japan. The Okinawa Centennial Study found that Okinawans are 82% less likely than the average American to suffer from coronary heart disease. She attributed this longevity in part to the consumption of these mineral-rich sea vegetables.

Liver Health:

Sea lettuce contains natural photosynthetic pigments that give it its beautiful green color. It has a high concentration of a-chlorophyll, b-chlorophyll, xanthophylls, lutein, beta and gamma carotene, siphonxanthin and siphonin.

Chlorophyll is capable of preserving healthy cells and tissues in our body by strengthening phase II biotransformation enzymes. These encourage optimal liver health and thus the natural removal of potentially harmful toxins from the body.

eye health:

Sea lettuce is extremely rich in vitamin A in the form of beta-carotene and gamma-carotene, compounds that have been shown to significantly reduce the risk of cataracts and macular degeneration.

One of the first symptoms of a deficiency of this important vitamin is “night blindness” or nyctalopia. In addition, vitamin A maintains the integrity of the cells of the mucous membranes, including those of the eyes.

Sea lettuce also contains lutein, which is known to be good for eye health by reducing free radical damage to eye cells.

Marine worm’s oxygen-saving technology could preserve organs before transplants

A French biotech company has discovered and developed a product that is currently being tested for use in human transplants. The product, dubbed “Hemo to Life,” is created from a sea worm, scientifically known as Arenicola marina. This organism, about 450 million years old, can survive several hours without oxygen under ocean sand. Scientists have identified in the worm a special hemoglobin molecule capable of stabilizing oxygen 40 times more than human hemoglobin. The company seeks to use this feature to deliver more oxygen to transplanted organs during surgery.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

A distinctive spice with multiple virtues

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Presse Santé

There are many spices that can add flavor to your dishes, but star anise is one of the best. This spice has a unique flavor that enhances any dish you add it to. In addition to its flavor, star anise has several health benefits. Read on to learn more about its benefits and how you can incorporate it into your diet.

Star anise is a spice made from the fruit of an evergreen tree. The tree is native to China and Vietnam, and the spice has been used in Asian cooking for centuries. Star anise has a strong, distinctive flavor reminiscent of licorice. It is used sparingly in dishes as it can quickly overpower other flavors. In addition to its culinary use, star anise is also used in many traditional medicines. Let’s explore its benefits further.

Here are the 5 health benefits of star anise?

Star anise can treat colds and flu:

Star anise has been used for centuries to treat colds and flu, and recent studies have shown that it may be effective in killing viruses. One theory is that the spice helps boost the immune system, making it easier for the body to fight infection. Additionally, star anise is a rich source of antioxidants, which can help reduce inflammation. For best results, it is generally recommended to take star anise supplements over a period of two weeks. However, the spice can also be added to soups or teas. Regardless of how it is consumed, star anise can relieve respiratory tract symptoms.

Star anise is an effective treatment against infections:

It is effective in treating a wide range of infections, including respiratory infections, gastrointestinal infections, and skin infections. The active ingredient in star anise is anethole, which has antibacterial, antifungal, and antiviral properties. Studies have shown anethole to be effective against a variety of pathogenic bacteria, including E. coli and S. aureus. Additionally, anethole inhibits the growth of Candida albicans, a common fungal infection. Star anise also has anti-inflammatory properties, making it effective in treating allergic reactions and chronic inflammation. For these reasons, it is clear that this plant has medicinal value. As more and more people seek natural solutions to their health problems, star anise is likely to become more popular as a remedy for infections.

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Star anise is a natural expectorant:

Star anise contains oils that help calm coughs and mucus in the lungs. The active ingredient in star anise is anethole, which has been shown to have expectorant properties. When ingested, star anise can help loosen mucus and make it easier to cough up. Additionally, it can help improve breathing and reduce inflammation in the lungs. Therefore, star anise can be a useful remedy for people suffering from asthma or bronchitis. To use star anise as an expectorant, it can be made into a tea or inhaled as a vapor. However, it is important to consult a health professional before using star anise or any other herbal remedy, as it may interact with certain medications.

Star anise is a digestive aid:

In recent years, however, star anise has also gained popularity as a digestive aid. Star anise essential oils are believed to stimulate the digestive system, aiding in the breakdown of food and the absorption of nutrients. Additionally, star anise is a good source of fiber, which can help bulk up your stool and promote regularity. And because it’s naturally rich in antioxidants, star anise can help reduce inflammation in the gut. For these reasons, star anise is often recommended as a natural remedy for digestive problems like indigestion, bloating, and constipation. If you suffer from digestive disorders, a cup of star anise tea after a meal is enough to get effective and immediate results.

Star anise reduces hormonal problems:

Recent research found that star anise extract was able to reduce levels of cortisol, the stress hormone, in rats. This suggests that it may help reduce stress and improve mood. Additionally, star anise contains compounds that have been shown to regulate hormones in both men and women. For example, one study showed that star anise could increase testosterone levels in men while lowering levels of the hormone prolactin in women. These effects suggest that star anise may benefit men and women with hormonal imbalances.

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Why should star anise be consumed in moderation?

Although star anise is generally considered safe, there are some potential contraindications to be aware of. First, star anise can act as a blood thinner, so it is not recommended for people taking anticoagulant medications. Also, star anise can cause digestive upset in some people. Therefore, it is better to consume it in small amounts if you are prone to indigestion. Finally, pregnant women should avoid star anise due to the risk of miscarriage. While it’s not yet known whether star anise is actually dangerous for pregnant women, it’s best to err on the side of caution and avoid it entirely. So while star anise is generally safe, there are some groups of people who should avoid it or use it with caution.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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