To address this straight out of the gate, building arm strength does not mean that you have to look like Arnold Schwarzenegger in his prime. You do not need to do 2,500 bicep curls and 4,000 tricep extensions. There are many yoga poses that work to tone your arms using your own bodyweight. 

There are many yoga poses that can help you build arm strength, but we are only covering five of them in this article. They are great introductory poses for strength training. Once you build up stamina and more strength, you can practice poses that are a little more advanced. Get creative and incorporate some of these static poses into your workout routines. Not only do they target your arm muscles, but they also activate your core. Be strong and carry on!

Plank Pose

This is one of the most classic arm-strengthening poses out there. Plank pose activates most muscle groups, from your head to your toes. Keep your core tight and back straight as you practice this pose. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Spread your fingers and press your palms firmly into the ground or yoga mat. Step your feet back and tuck your toes, engaging your lower abdomen and glutes as you do this. 
• Lengthen the spine and imagine a straight line from your head to your heels. Hold for five deep breaths and then release. You can repeat this pose again after resting for one minute. 

Bear Pose

Similar to plank pose, bear pose activates most of your major muscle groups to keep you stationary. Don’t let your hips sag and keep your back straight by engaging your chest and shoulder muscles. To do bear pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the ground and tuck your toes. Engage your core as you lift your knees off the ground, just enough to hover them above the floor. 
• Root your hands and toes into the ground while lengthening your spine. Hold for five deep breaths and then rest. 

One-Legged Plank Pose

We aren’t getting to handstands yet, people. You have to harness the power of your core in combination with your arms before you start inverting yourself. To do the one-legged plank pose:

• Begin in a plank position (refer to the first yoga pose description).
• Once you are in plank position, elevate your left leg up so that it is in line or slightly higher than your head. Do not twist your body; rather, keep your hips square to the ground and press firmly into the ground for support. 
• Actively press against the floor to lift your chest away from it. Hold for five deep breaths before you switch sides. 

Side Plank

Get ready for the most intense pose in this article. The side plank targets single arm strength and is a classic gym exercise that also targets the obliques. It is a solid strengthening position with the full load of the body supported by one arm. To do the pose:

• Begin in a side plank pose as described above. Start on your right side and place your hand on the ground directly under your shoulder. Stack your left leg on top of your right and hold a firm position. 
• If you need a little extra support, feel free to lower your right knee to the floor. You can also stagger your legs so that your left foot is in front of your right foot on the ground. 
• Press firmly into your right hand and reach your left hand up toward the sky. Rotate your torso to the left and direct your gaze toward your fingertips. 
• Lift your hips away from the floor and hold for five deep breaths. Rest and switch sides. 

One-Legged Downward Dog

For the final pose in the sequence, you have another one-legged pose. You probably know of downward dog, but this pose is a notch above in regards to difficulty. It makes a little more work for your arm muscles, as you have to support more weight. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Walk your hands forward one palm’s length  and tuck your toes under. Lift your knees off the floor, tipping your pelvis forward slightly to stretch your sit bones toward the sky. 
• Straighten your legs as much as you comfortably can while keeping both your feet planted on the ground. Drop your shoulders and widen your back as you press your hands firmly into the ground. 
• Shift your weight to your right side and float your left leg up toward the sky. Keep your hips square and don’t rotate to one side. 
• Evenly distribute your weight between both hands and hold for five deep breaths. Bring your left leg down, rest for five breaths, and then repeat on the other side.

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Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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This Full Body workout will have you workout out all of your muscles in one session. Try to implement this workout 2-3 times a week!

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In today’s digital age, it’s rare to see a person not hunched over a screen, be it a phone, laptop, tablet, or gaming device. With these devices, you have access to hours and hours of entertainment at your fingertips. You can play games, access the internet, or scroll through Instagram reels and TikTok clips until your heart is filled. Over time, though, straining your neck muscles to look down at these devices can misalign the spine and damage muscles. That can lead to poor posture, joint inflammation, pinched nerves, or even herniated discs. 

Tech neck can result from looking down at these devices. It is a term used to describe chronic neck pain that comes from straining the muscle while using technology. The head is heavy and the neck muscles are supposed to support it in an upright position. By tilting the head down while scrolling, for example, you strain your neck muscles, which can make the neck feel sore or stiff. You may even experience posture problems after a while. A 2019 survey of college students found that those who spent more time on their phones experienced more neck problems. 

The Effects Of Tech Neck

Over time, tech neck can lengthen the neck muscles and shorten chest muscles. That causes a hunched posture, which ultimately puts more pressure on the neck and slumps the shoulders. As a result of the misalignment, you may experience general neck pain, muscle soreness, and stiffness. Added pressure on the spine can pinch nerves, which cause tingling in the hands and lower back pain.

The damage goes beyond general neck and back pain, though. Constantly slumping the shoulders forward can pinch or rub tendons of the rotator cuff. Those are the muscles and tendons that surround the shoulder joint. Over time, that irritation can cause shoulder inflammation and pain, or rotator cuff tendonitis. Finally, extra pressure on the spine in the neck area can cause headaches and strain on the jaw joints, creating temporomandibular joint (TMJ) pain. 

How To Prevent Tech Neck

First of all, you have to be more mindful of your posture while using your phone, tablet, or computer. Don’t hunch over the device; rather, keep the screen at eye level to avoid craning your neck to see what’s on the screen. It is easier to maintain healthy posture if you sit in a chair or take frequent breaks from your electronic devices. To avoid tech neck from computer use, make sure to have the monitor positioned straight in front of you. You can also improve your computer posture by:

• Using a computer monitor or laptop stand to elevate your screen to the right level
• Keeping your wrists straight and elbows bent at about 90 degrees
• Placing the screen about 20-30 inches away from your eyes (about an arm’s length)
• Keeping your knees in line with your hips and placing your feet flat on the ground
• Sitting with your head, hips, and spine upright and in line
• Using posture correctors, posture reminder apps, or standing desks to promote healthy posture

Exercises And Stretches For Tech Neck

According to a 2016 study of office workers with tech neck, completing shoulder and neck stretches five times per week helped improve symptoms. These movements also improved neck function after just one month. Regular stretching can also help build strength in the neck and shoulder muscles. Continue reading to learn about some simple exercises and stretches for tech neck. 

Shoulder Rolls

Begin in a seated or standing position with your back straight and arms by your sides. Direct your gaze forward and shrug your shoulders up to your ears, but don’t hunch forward. Squeeze your shoulder blades together to pull them back and down using your mid-back muscles. Release and push your shoulders forward to return to the starting position. Repeat for a total of 20 seconds. 

Reverse Shoulder Stretch

Begin in a standing position with your feet shoulder-width apart and direct your gaze forward. Interlace your fingers behind your back and try to point your thumbs down toward the floor, pulling your hands down to open your chest. You can raise your hands back and toward the ceiling to feel a stretch along your biceps and shoulders. Hold for five seconds before releasing. Repeat 10 times. 

Seated Neck Release

Sit down or stand up straight and let both arms hang by your sides. Tilt your head to the right and bring your right hand over your head, resting the middle finger over your left ear. Gently pull your head to the right using your right hand. Hold for five seconds before releasing. Repeat on the left side. 

Hand To Forehead Stretch

Stand up straight and place your right hand on your forehead, fingers pointing to the left side. Gently press your hand into your forehead while pushing your head into your hand. You should not move your head forward, but you should feel the resistance. Hold for five seconds and then repeat two more times. 

Chin Tucks

You can sit up or stand up straight for this final stretch, but make sure your chin is parallel to the floor. Keep your chin in a neutral position as you pull your head back, almost as if to make a double chin. Hold for five seconds before releasing and then complete two more times.

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Be sure to warm up before jumping into the workouts as they can optimize your workouts. The good thing about core exercises are that you don’t need to go the gym for these workouts.

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Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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Working on your core can help improve posture and stabilize your muscles. Follow along with Maria and enjoy!

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How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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If you scroll through social media, you will most likely see a lot of fitness-inspired content. Perhaps you see a girl or guy flexing in the mirror or demonstrating a workout routine you can do anywhere, any time. Other times, you might see a split screen that shows a person deadlifting in the gym with dumbbells on the left. On the right side, it may show an older person bending over to pick up groceries with ease. The caption may read, “I do this when I’m younger so I can do this when I’m older.”

That type of video is intended to inspire people to stay active throughout their lives. This form of “fitspo” speaks to the fact that not enough people practice resistance training as they get older. Engaging in resistance exercises can help keep your bones and muscles strong. Not to mention, it can help reduce the risk of sarcopenia. 

What Is Sarcopenia?

Sarcopenia is characterized by a rapid loss of muscle mass and function. Researchers note that between 5% and 16% of people over the age of 65 are living with sarcopenia. Some health experts suggest that that is a low estimation. It can affect 20% of people by age 60, and 50% of people by age 80. 

Because most people do not regularly test muscle health, knowing sarcopenia’s true presence is difficult. You cannot just look at someone and tell that they have sarcopenia, because different body types store muscle mass differently. You would need a couple advanced tests to determine changes in musculature. That is why experts stress the integration of more accessible tools for the average person. That is likely years and years away, though. 

Is Sarcopenia Preventable? 

Experts predict that sarcopenia will only become more common in the future. The reason for this prediction is due to the increasingly sedentary nature that is tied to technology. Additionally, the rapid increase in GLP-1 drugs, such as Ozempic, may indirectly cause a decline in muscle mass. Roughly 25% of patients who use GLP-1 drugs can expect to lose lean muscle mass in addition to fat, especially if they do not follow a healthy lifestyle. 

Sarcopenia is relatively common, and may become more common in the future, but that does not mean it is inevitable. It is natural to lose a little less than 1% of lean muscle mass per starting at age 30. Experts note that you can fight this with the right habits. Continue reading to learn how to reduce your risk of sarcopenia as you age. 

Eat High-Quality Protein At Every Meal

You cannot build or retain muscle if you do not consume protein. Protein requirements may vary depending on age and level of physical activity. Generally speaking, nutritionists suggest that people should consume 25-30 grams of protein at each meal to promote healthy muscles. Spacing out your protein can ensure that your body receives a steady source of amino acids, which are necessary for building muscle. Most Americans, however, tend to eat most of their protein at dinner. Great sources of protein include quinoa, legumes, pea protein, tempeh, tofu, wild caught fish, some vegetables, and whole grains. 

Strength Train A Couple Times Per Week

Cardiovascular exercise benefits heart health and can improve circulation, but strength training is necessary to maintain muscle protein synthesis (new muscle growth). You can do resistance training with or without weights, for example, bodyweight squats, push-ups, pull-ups, etc. Ideally, experts encourage two to three days of resistance training per week to encourage optimal muscle strength and function. Split up workouts to focus on different muscle groups, such as upper-body day, lower-body day, and full-body day. You can level up your workouts as you progress. For example, you may start with a barbell squat without weights. A couple weeks later, you may find that you have a 25-pound plate on each side of the bar. Kettlebell exercises are also great full-body workouts that can also increase core strength. The main thing is to be consistent to maintain your progress. 

Take Recovery Seriously

If you take your workouts seriously, then you should do the same for your recovery. You don’t just bounce back after a workout if you don’t practice the proper recovery methods. The body requires time to heal and get stronger. Treat recovery days the same way you treat workout days. Make sure that you stretch, tend to sore muscles, and sleep enough each night and you will see a huge difference. 

If you plan on combating muscle loss that comes with age, make sure to engage in resistance training, eat enough protein, and optimize your recovery. The more you prioritize strength as you age, the better off you’ll be later on in life. You’ll be able to have more independence to do the things you want to do!

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Health experts suggest that about 25% of American adults do not get enough sleep every night. Failure to log enough sleep can increase the risk of fatigue and make it harder to focus. Prolonged periods of insufficient sleep can also lead to the development of chronic health conditions. 

A recent study from the University of Otago in New Zealand suggests that regular intervals of low-intensity resistance training in the evening may improve sleep. Researchers noted a link between short bursts of nightly strength training and an extra half hour of sleep. Although a lot of people engage in physical activity, a large percentage of the population does not. If those people only knew that they don’t need to exercise like crazy to improve sleep quality, they may be more inclined to exercise. 

What Type Of Exercise Did The Study Look At?

The study authors determined that daytime exercise can promote better sleep. What researchers wanted to know is if performing short bouts of low-intensity exercise at night had similar benefits. Since people sit for the majority of the day, exercising at night may support better sleep. In order to answer this question, researchers recruited 28 people, mostly women, with an average age of 25. 

Participants came into the lab for two sessions. During the first session, participants sat for four hours and watched TV. In the second session, they broke up that four-hour block of sitting with three minutes of resistance exercises every 30 minutes. Researchers had participants engage in squats, as that exercise uses the body’s largest muscles and does not require gym equipment or space. 

Participants went home and researchers monitored their sleep remotely. Study authors found that when the participants sat all evening, they slept about 27 minutes less than when they did activity breaks. The extra sleep moved the majority of the participants’ sleep duration from below to within the recommended sleep guidelines. Researchers also found that sleep quality remained the same, which is a good finding. The reason for that is that previous studies found that exercising too late at night can disrupt sleep. 

Does Nighttime Exercise Benefit Sleep?

As previously mentioned, the existing research about exercise’s effects on sleep shows varying results. Some studies suggest that exercising at night, especially if it is an intense workout, can make it more difficult to fall asleep. That is because intense movements can elevate body temperature and stress levels. A review from 2019 found that vigorous nighttime exercise potentially reduced nightly sleep. That was only if people engaged in that exercise within one hour of bedtime. 

Another meta-analysis from 2022 found that any type of movement in the evening could potentially improve sleep quality and length. Low-intensity exercise, however, seemed to shorten sleep latency, i.e. the amount of time it takes to fall asleep. The new study cannot determine if short bouts of low-intensity exercise caused people to sleep more. The findings, however, indicate that this topic may need to be revisited for optimal sleep hygiene recommendations. 

Finally, for people who tend to sit on the couch all evening, short bouts of exercise may be attainable. You do not need to rely on sleep medications when you can engage in five-minute exercise breaks every 30 minutes. Because the study mostly involved younger females, more research is necessary with different demographics to confirm the results across all ages and genders.

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