Muscle Pain After Zumba

By | January 20, 2018

23 Ways To Get Rid Of Inflammation and Joint Pain Saturday Strategy

Hey friend! Drew Canole. I am so jest up tobe here. We're in Lake Murray, Southern California at its finest. It's absolutelygorgeous out today and what better way to spend our day than you and me talking aboutsomething that I'm passionate about and I know a lot of you need help with. What isité Inflammation. Inflammation attacks us when we least expect it. We go to bed, wewake up in pain, we twist our neck it doesn't make us capable of being the fullest expressionof who you and I are. So today we are attacking inflammation headon. I wanna show you the11 things to eliminate, eradicate and destroy from your life and I also wanna show you 23remedies that can help inflammation when it

sets in but first we have to understand thetwo primary pathways for your body to heal inflammation on its own. Get the primary andyou have the secondary pathway to eliminate it. So if we help the body with the primarypathway of detoxification, of giving it the right foods, of eliminating the bad thingsthen that secondary response doesn't kick on. You start to feel better. So let's talkabout the 11 things to eliminate and cut back on righté Some of these are gonna be prettyhard to eliminate right away and I get that but to cut back on to help with that primarypathway of getting rid of inflammation on the body. Number one, processed food. Youheard me talk about it. Sugar, dairy, wheat.

If you are in a polluted area make sure youget an air purifier to clean your house. Smoking, ugh! Not good for inflammation at all. Ifyou're smoking and you're taking pain killers at the same time, double bad okayéDon't be doing that stuff or at least try to eliminate it slowly okayé Alcohol, transfats,omega 6's, fatty acids, MSG and sleep. Sleep is the big ticker. If you're getting enoughsleep it will help eliminate that. Your kidneys works when you're, at night its purifyingyour blood so it's exactly what you want. So sleep, bar none is the most important thing.‘Right my friend, have a seat. Let's talk about this real quick. So 23 things we cando to get rid of inflammation. Number one

is Omega 3's righté Omega 3's deliverin the process of getting rid of toxic. Inflammation build up in your body. Number two is greens.You've seen all of our juicing tutorials. I'm a firm believer of drinking greens in themorning on an empty stomach, you know that's why we do warm water and lemon, stimulatethat digestive fire as they talked about neuro data and then having the green juice afterwardsso that you a absorb the phytochemicals, amino, enzymes and that's if you're travelingor whatever you're doing that's why a lot of people are actually taking the Organifiwith them so they get the green superfood first thing in the morning. Very powerfulstuff. And then gut health righté Inflammation

starts in the gut with the food that we eat.80% of our immune system is in the gut so that's why you wanna eat the foods likewe talked about on last week's Saturday Strategy that are loaded with probiotics.Prebiotics, things to stimulate that immune system and help you heal. Hydration is absolutelykey. Listen, 80% of the country is chronically dehydrated. Drink your water, six liters atleast. Drop a little Celtic sea salt in there for your minerals, absolutely amazing foryou. One of my favorite teas is actually turmeric and ginger tea. You've seen me make tutorialsabout this. Really good for you. Epsom salt bath at night. One of my favorite things todo is add a little Epsom salt, sit in there,

relax, meditate, breath, lower that cortisollevel and just let that magnesium absorb through your skin. One of the best ways that leadsme to the next one which is magnesium. Magnesium is quintessential. I've a calm supplementI take from home, couple of dose a day make you feel absolutely amazing. Nine is oliveoil righté They've done research on this. They tested olive oil against ibuprofen, justone and a half tablespoons of olive oil is equivalent to 200 milligrams of ibuprofen.Dandelion greens, as I mentioned two weeks ago in 23 ways to cleanse your body, Dandeliongreens help promote bile in your digestive track which helps eliminate toxins as wellplus they're loaded with vitamins A, C and

Yoga For Lower Back Pain

Hey everyone. Welcome to Yoga With Adrian.I am Adrian. And today we have a sequence for the lower back. This is something thatyou requested and I think it's awesome and really dear to me because I very much believein the healing power of yoga practice, keyword, practice. So I encourage you inviteyou to try this tutorial more than once. And embrace the repetition. You might favor thetutorial or click the ad to tab below so you can find it more easily. But this is somethingthat I think if you practice regularly, will really provide you some yummy benefits, andhopefully get you living pain free, in the back. So let's check it out. Shall weé Hopon the map and let's learn yoga for lower

back pain. Alright my friends, we're going to start flaton our backs today. Using the support of the Earth to tend to the lower back. I just loveall poses on the back because it reminds me that we are supported. So, if you want togo there with me. If you want to go oh nevermind, can't sing that explicit lyrics.If you want to go there with me you can just kind of take a deep breath in and alreadyjust feel relief from the idea that we are supported by the mat, by the Earth, bythis moment. Feel like a little bit of consciousness goes a long way.

So, take a deep breath in. Long exhale out.Then slowly we're going to wrap the arms around the shins. Might interlace the fingertipshere. And nice and slow, let the knees come in towards the heart. So if the lower backis already starting to talk to you, you have a couple options. Palms can come to the knees.This is great. Or again, we can interlace. Now rather than hardcore squeezing, just breathehere, relax the shoulders down. Let the weight of the elbows drop. And we have two options.We're gonna rock a little side to side, just kind of massaging the lower back. Not squeezinglike I do normally in Hatha yoga, but just kind of letting the space be. So I have anoption here, or I have the option to draw

circles with the palms. So just take a secondhere on your own, because everyone's different so hard to do yoga for this and yoga forthat, because everyone's different everyones's experiencing different sensations. So justtry to honor that and I'll encourage you to listen to your body, be gentle, and of course,modify up, modify down as needed. So what we're doing is drawing circles withthe palms on the knees one way and in the other. Or, we're fingertips interlaced, goingleft to right. Might even linger on one side if that feels good. And then close your eyes.Look away from the tutorial, and just take a second to feel both these things out. To checkin with the lower back. Make sure you're breathing

deep. Awesome. Then when you feel satisfied, slowly overlacethe soles of the feet to the mat. And we'll inhale, reach the fingertips all the way upand overhead. Nice and easy. We're gonna just rock the pelvis here. So, I'm gonna rock thepelvis so that the lower back becomes kind of a rainbow over my mat. If I wanted I couldslip my hand underneath, there. And then I'm just gonna rock the pelvis here. Get sassy.So nice and easy we can bend the elbows as I tuck the pelvis. And then exhale, tailbonedown. Navel stretches long, belly stretches long. And then we switch.

Doesn't even matter what you're inhaling onand what you're exhaling on. Just breathe deep. And I'm sure this is gonna look greaton the tutorial. But we're just kind of coming into, almost a little sensual pelvic rockhere. But it's awesome because we're massaging the top of the buttocks here. And we're justloosening up, finding a little soothing movement for that lower back. Staying grounded to thesoles of the feet. Just do a couple more, stretching the belly long, as the lower backlifts up. And then maybe drawing the navel down as we lenghten into the tailbone, lowerback flush with the mat. Do a couple more on your own. Like a baby bridge, baby setubandhasana experience. Cool.

DVT Deep Vein Thrombosis Prevention Exercises Ask Jo

Hey everybody, it's Jo. My friend fromthe interwebs, Scottish Geeks, asked me to do some exercises on how to prevent DVT. Solet's get started. So a DVT stands for Deep Vein Thrombosis. Which can be a very scarysituation and it can be life threatening. A lot of times when it happens, you haven'tmoved for a long time. So sometimes it can happen after a surgery, but sometimes it canhappen just on long trips if you're not very active, like in a plane or just travelingcross country because you're not moving those muscles in your legs. So they way to preventthat is to keep your legs moving and you can

do some very simple exercises. Do them, youknow, every 30 minutes to an hour, especially if you're in a long plane ride, like maybea 10 hour plane ride, maybe like a 10 hour plane ride or something like that. So justto start off with, you want to do a simple ankle pump. And I'm gonna do it in a chaircause most of the time you're seated in those small plane seats or in a car seat that youdon't have a lot of room. So just start off with a simple ankle pump. So pushing down,coming back up. Nothing big, nothing crazy, but what that does is it works that calf musclelike a natural pump to keep that blood flow circulating cause what happens with that DVTagain, you're not getting that good circulation

in your legs and then a blood clot forms andif it breaks loose, then it comes up into your chest and then it can potentially killyou. So that's very scary. Do about 10 or 15, switch sides. Do both sides, make sureyou're doing both sides for these. And then after you do 10 or 15 then take a little break.Then with your feet on the ground, actually come up with your heels and then come up withyour toes. So just pushing up and then pulling up with your toes. So then this is gettingboth sides. This is getting the front part of your legs and those calves in the back.So same thing, just do about 10 or 15. You don't have to go crazy with them. And justget everything moving nice in there. Then

take your knee and just bring it up, straighttowards the ceiling. So now you're kind of getting the hip moving a little bit as wellas the knee. So again, 10 to 15, and then switch sides coming up this way. So this isstuff you can do even if you're in a small space if there's a chair in front of you whereyou can do big kicks, just bring those knees straight up. And then the last thing you wantto do, just kind of cross your leg over, and massage that calf muscle. It doesn't haveto be anything specific or crazy, but you're just kind of pushing around on the muscle,massaging it a little bit. You can kind of push up towards your body like this, justto get that circulation going in the calves

so it's not sitting there potentially gettingthat clot. And then again, make sure you're switching sides, massaging that calf muscle.You can even, you know, kind of massage the whole leg if you want to, but the calf muscleis the biggest one. So there you have it, those simple exercises will help prevent aDVT, if you're sitting for a long time, or if you've had a surgery and you're not ableto do a lot of moving very quickly. So if you have any questions, leave them in thecomments section. If you'd like to check out some other tutorials, go to AskJo Don'tforget to like us. And remember, be safe. Have fun. And I hope you feel better soon.

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