How to safely open their hips without injuring their knees

Protecting your knees during yoga

Lotus Pose (Padmasana) is a supreme position for meditation, and Lotus variations of other asanas can be profound. However, forcing the legs into Lotus is one of the most dangerous things you can do in yoga. Each year, many yogis seriously injure their knees this way. Often the culprit is not the student but an overenthusiastic teacher physically pushing a student into the pose.

 Figure 1/Safe Knee Placement

 Figure 2/Unsafe Knee Placement

Fortunately, there are techniques that make Padmasana much safer to learn. Even if you don't teach full Lotus, you can use the same techniques to protect students in related postures, such as Ardha Baddha Padmottanasana (Half-Bound Half-Lotus Forward Bend)

Baddha Konasana (Bound Angle Pose)

and Janu Sirsasana (Head-to-Knee Pose)

These poses can do wonders for the hip joints and the muscles around them. Unfortunately, many students feel a painful pinching sensation in the inner knee in all of them. To understand why, and how to prevent it, consider the underlying anatomy.

The problem starts at the hip joint, where Lotus and its relatives require an astounding degree of mobility. When you move from a neutral, seated posture, such as Dandasana (Staff Pose) to Baddha Konasana, the ball-shaped head of the thighbone must rotate outward in the hip socket about 100 degrees. Bending the knee and placing the foot in preparation for Janu Sirsasana requires somewhat less external rotation, but as a student bends forward in the pose, the tilt of the pelvis relative to the femur brings the total rotation to about 115 degrees. 

Padmasana requires the same amount of external rotation (115 degrees) just sitting upright, and the angle of rotation is somewhat different, making it more challenging for many students. When we combine the Padmasana action with a forward bend, as we do in Ardha Baddha Padmottanasana, the total external rotation required at the hip joint jumps to about 145 degrees. To put this in perspective, imagine that if you could turn your thighs out 145 degrees while standing, your kneecaps and feet would end up pointing behind you!

If a student can achieve all of this outward rotation at the hip in Lotus, they can then safely lift the foot up and across onto the opposite thigh without bending the knee sideways (see Figure 1). Some people with naturally mobile hips can do this easily, but for most people, the thighbone stops rotating partway into the pose. This limitation may be due to tight muscles or tight ligaments or, in some cases, to bone-to-bone limitations deep in the hip. 

When the femur stops rotating, the only way to get the foot up higher is to bend the knee sideways. Knees are not designed to do this-they are only designed to flex and extend.

If an overzealous student continues to pull the foot up after his thigh stops externally rotating, or if a student or teacher forces the knee downward, the thighbone and shinbone will act like long levers that apply great force to the knee. Like a pair of long-handled bolt cutters, they will pinch the inner cartilage of the knee between the inner ends of the femur and tibia. 

In anatomical terms, the medial meniscus will be squeezed between the medial femoral condyle and the medial tibial condyle. In layman's terms, the inner ends of the thigh and shin will squeeze the inner cartilage of the knee. With even moderate force, this action can seriously damage the meniscus. Such injuries can be very painful, debilitating, and slow to heal.

Poses like Baddha Konasana and Janu Sirsasana can cause similar pinching. In these postures, we do not usually pull up on the foot, so the problem comes mainly from the lack of outward rotation of the thigh relative to the pelvis. Let's first look at Baddha Konasana.

Remember, to stay upright and stable while placing the feet in Baddha Konasana, the heads of the femurs will turn strongly outward-about 100 degrees-in the hip sockets. Because this requires so much flexibility of the entire hip region, many students instead allow the top rim of the pelvis to tilt backward while placing the feet in Baddha Konasana. They move the thighs and pelvis as a single unit. 

This requires little rotation of the heads of the femurs in the hip sockets, and it demands little flexibility. It also defeats the aim of mobilizing the hip joints and causes the entire spine to slump.

As a teacher, you may find yourself instructing the slumping student to tilt the top rim of the pelvis forward in order to bring them upright. If their hips are loose enough, this instruction won't create a problem; the pelvis will tilt forward, the thighs will remain externally rotated, and the spine will come upright. But if the hips are too tight, the femurs and pelvis will roll forward as a single unit. 

While the thighbones rotate forward, the shins will not, resulting in the aforementioned pinching in the inner knees. This explains why some students do not feel any knee pain in Baddha Konasana until they attempt to tilt the pelvis completely upright.Some students complain of knee pain only when they bend forward in poses that require external rotation. 

That's because a forward bend like Janu Sirsasana demands even more external rotation at the hip joint. Again, in the tight student, the pelvis and femur roll forward as a single unit, pinching the inner knee. Of course, in either Baddha Konasana or Janu Sirsasana, pushing the knee(s) downward makes the problem worse, because tight muscles make the femur rotate forward as it is pressed.

Now back to Lotus Pose. Forcing the knees into Padmasana by lifting up on the ankles can also injure the outside of the knee. When a student lifts the shinbone without adequately rotating the thigh, it not only closes the inner knee, it opens the outer knee, overstretching the lateral collateral ligament. If a student then forcibly turns the feet so the soles point upward (which people often do to get the feet higher up on the thighs), they can worsen the strain. 

This action of turning the soles actually pulls the anklebone away from the knee, creating a chain reaction all the way up to the lateral collateral ligament.

What's the solution? First, use common sense. Never force a student into Lotus or related poses, and discourage students from forcing themselves. Teach students not to push into pain, especially knee pain. Do not adjust the pose by pulling on the foot or ankle, nor by pushing down on the knee. Instead, either teacher or student should apply firm outward rotating action to the thigh, turning the femur around its long axis, using the hands or a strap.

If your student already has knee pain but can do basic standing poses comfortably, teach these poses first, with careful alignment. This can bring her a long way toward recovery. When you reintroduce problem seated poses such as Baddha Konasana and Janu Sirsasana, use the hands or a strap to apply the same outward rotating action described above for Lotus.

For students who are ready to learn Lotus, introduce it gradually, working from poses that require less external rotation at the hip (such as sitting in Ardha Baddha Padmottanasana without bending forward) to those that require more (such as full Padmasana). Wait until last to introduce poses that require the most external rotation (forward-bending variations of full Padmasana). As students are learning these poses, teach them to rotate their thighs outward either with a hands-on adjustment or a self-adjustment. Instruct them to monitor and avoid pinching sensations in the inner knees. 

Encourage your students to go slowly, be patient, and persist. In time, they may be able to sit comfortably and meditate deeply in Padmasana. If not, remind them that true meditation lies not in some specific posture but in the spirit of their practice. Help them find a posture that suits them, then guide them to settle in and experience the stillness that is yoga.
 

Why our joints cracking and popping?

There are two reasons why our joints crack and creak. One is that bones are rubbing together, and the other is that the bones of a joint are fixated. We will examine these one at a time.

Rubbing Bones

Most of the joint sounds we hear are due to bones rubbing. This is "friction popping." When we snap our fingers, we press our thumb and middle finger together hard enough to create friction. Then we try to overpower this friction with other muscles of the hand. This opposition of forces slightly bends the bones of the finger and thumb. When the two fingers finally slip past one another, the bones rebound violently and vibrate briefly, like tuning forks. This creates the snapping sound. 

The snapping of our fingers is not at all painful or harmful, but sometimes we inadvertently create these popping sounds in other joints, such as our elbows. When our elbow briefly "catches" and then pops, it can be quite surprising and even slightly painful if the vibrating bones press a nerve. 

The popping sound has the same cause as finger snapping: the two bones of the elbow are temporarily in friction, and when they release, they vibrate violently and we hear a "pop." 

A similar but more alarming instance of friction popping takes place in the knee. More specifically, it occurs in our patella, or kneecap. The patella sometimes rides up on the side of the groove it glides in and temporarily sticks there. It is being held on the lip of the groove by the pull of the thigh muscles. 

This is much like snapping our thumb and finger, but this moment is very brief because as the knee bends and moves, the patella loses its precarious balance of forces and "pops" violently back down into the groove where it belongs. There is nothing really harmful in this; the patella is not injuring the ligaments or cartilage. 

But it can be alarming for our knee to lock up for an instant and then release. At worst, there is a slight twinge to the tendon around the patella because it was stretched briefly. 

The most common place to hear friction popping is in our neck. Most of us can roll our heads and hear these sounds, although they are not as loud here because the forces of friction are not as great. The bones involved are the facets of the cervical vertebrae-typically several of them, which is why the noise sounds "crunchy," like walking on pebbles.

Is It Bad for You?

If our elbow or knee inadvertently pops, there is nothing to worry about. There is just enough slack in our joints that these twinges are inevitable, and no harm is done. But there is little value in consciously trying to make these sounds happen. Just as it takes a certain effort to snap our fingers, many people can pop their hips over and over by doing sit-ups or leg lifts. 
Other people can do similar things with their knees. This is not desirable. Even our thumb gets sore if we snap it enough. If a student insists on popping a joint repetitively, the joint may become inflamed and painful. This is because the body is trying to minimize the friction by swelling the fluid sacks that line our joints. These sacks are called bursae, and their inflamed condition is called bursitis. Bursitis most frequently occurs in the small joints of the shoulder and elbow. 

Bursitis is less likely to occur in the patella, but eventually the cartilage can become worn and irritated. This condition is called chondromalacia, and it makes the knee painful to bend.

What to Do?

If a student can pop a hip each time they do leg raises, they should try one of the following variations to avoid creating friction in the socket.

1. Do leg raises with knees bent.
2. Experiment by holding the legs slightly apart.
3. Don't allow the legs to come too close to the 
    floor when bringing the feet down.

Friction in the patella can sometimes be avoided by turning the foot out slightly in Warrior poses and triangles. But due to a unique bone structure in every individual, it sometimes may be more helpful to turn the foot in, rather than out. Frequently, the strain on the patella also can be relieved by stepping backwards into Warrior, rather than forward. 

Stepping backward relaxes the strain on the bent front patella, allowing it to slide as it should with minimal friction.
Friction pops sometimes occur in the elbow or shoulder when practicing Chaturanga or Upward Dog. Asking a student to take their hands wider and their elbows out can help. This variation requires more strength to perform, so beginners may need to hold themselves on the knees, rather than feet. 

Joint Fixation
The second cause of joint popping is fixation. The bones of a fixated joint are temporarily stuck together due to suction, not friction. When this vacuum is broken, we hear a popping sound.
An everyday example of fixation is when the bottom of a glass of water sticks to the surface it is resting on. When two hard, smooth surfaces have a film of fluid between them, they can create a vacuum by forcing the fluid out to the edges. As long as the seal of fluid remains unbroken, the vacuum remains. If we are careful, we can lift quite a heavy plate by fixating a glass to it. 

Most of the joints of the body are ideally shaped for fixation to occur. The ends of the bones are lined with hard, smooth cartilage and the joint itself is filled with synovial fluid. This fluid is necessary to lubricate the joints and minimize friction, but if a joint is immobile long enough, then some of the fluid between the bones squeezes out and a temporary vacuum, or fixation, occurs. 

The most common places for fixation to occur are the fingers, toes, and joints of the spine and ribs. When fixation occurs, we typically feel "stuck" or "tight." This is because are joints are not moving. People who crack their knuckles are breaking the fixation that occurs in their fingers. People who "crack" their spines in a spinal twist are doing the same thing. It feels good to them, and there is no harm in it.

Know the Difference

There is an important difference between releasing fixation and friction popping. Once a fixation has been released, the joint will not pop again until it has rested, immobile, for some time. This is because it takes time for fixation to reoccur even when conditions are right. A glass of water, for example, will not instantly fixate to a plate. Releasing joint fixations is actually beneficial, because it allows the free functioning of the joints. 

Friction popping is not like fixation. It can be created at will. We can snap our finger and thumb as often as we like. If you or your students are able to repetitively pop a hip, knee, or neck, then it is undesirable friction popping. The occasional friction pop will do no harm, but be mindful that it does not become habit or a nervous twitch. 

Is Milk Thistle Good for the Liver?

Our bodies face immense detoxification challenges in modern society. Auto exhaust, secondary cigarette smoke, alcohol, drugs, industrial solvents, pesticides, and even some of the water and food we consume are a constant burden on the organs that cleanse and detoxify our bodies (i.e., liver, kidneys, lungs, colon, etc.) Positive lifestyle choices, such as exercise and a healthy diet, certainly contribute to strengthening these systems. However, when pushed to the limit and beyond, these organs of detoxification require support.

The liver is our primary organ of detoxification helping remove toxins that can damage other organ systems, including the heart, blood vessels, eyes, and skin. Acting as an important filter and through a complex set of steps, the liver either neutralizes toxins and removes them from the bloodstream or converts them into water-soluble forms that can be excreted by the kidneys or fat-soluble forms that can be excreted by the bowels. Proper liver function is critical to healthy cholesterol metabolism and even has an influence on the way a woman's body metabolizes estrogen.

While alcohol and diseases such as hepatitis are among the more obvious deterrents to healthy liver function, its performance can become sluggish and compromised even in those without diagnosed liver disease. Toxic build-up can lead to fatigue, headaches, poor digestion, skin problems, and even impaired immune function. 

MILK THISTLE EXTRACT – HEALTHY LIVER FUNCTION NATURALLY  
Milk thistle extract, with its active component silymarin, is nature's own liver supporter and protector. Already an established herbal treatment for conditions such as alcohol-related liver disease and chronic hepatitis, it has proved itself to optimize the function and maximize the detoxifying and cleansing potential of the liver.

Milk thistle (Silybum marianum) produces small hard fruits (sometimes referred to as seeds) from which highly concentrated extracts in herbal supplements are made today. While milk thistle seeds were used to promote liver health as far back as 2,000 years ago, modern use of the herb began in 1968 with the discovery of the bioflavonoid complex silymarin. Researchers discovered that its health benefits largely reside in this complex and has led to the development of highly concentrated extracts that are standardized to 80% silymarin.

Milk thistle extracts and silymarin exert their benefits in the following ways: 

Cell Protection: 
Directly aids liver cells by binding to the outside of cells and blocking the entrance of certain toxins. In addition, toxins that are already in liver cells are neutralized by silymarin. These actions also help protect against dangerous chemicals, such as carbon tetrachloride, alcohol, acetaminophen, and some commonly prescribed medications. Boosts Antioxidant Activity: 
It is particularly useful for increasing production of glutathione—a powerful antioxidant produced by the body, as well as increasing the levels of other antioxidants, such as superoxide dismutase. Cell Regeneration: 
Alcohol abuse, chronic hepatitis, and even commonly prescribed drugs , such as cholesterol-lower ing medications and antidepressants, can injure liver cells. Silymarin has the unique ability to help regenerate damaged liver cells. Anti-fibrotic Actions: 
Fibrosis is a process that occurs in the liver cells due to inflammation. The most common contributors to this process are alcohol abuse and chronic viral hepatitis (both B and C). By acting as a blocker, silymarin not only helps maintain liver health, but slows the progression of irreversible liver damage, also known as cirrhosis.

The best news is that studies show standardized milk thistle extracts are supportive of the primary treatment of liver diseases. I've been recommending milk thistle extract for years as a leading therapy for patients with alcohol abuse and/or alcohol related liver disease.

Another group of patients benefiting from on-going milk thistle extract treatment are chronic hepatitis B or C sufferers. While powerful antiviral and immune-stimulating drugs have become the standard in successful hepatitis C treatment, milk thistle extract provides a gentle insurance policy to stave off further liver injury and assist in the eventual return to more optimal liver function.

Use of milk thistle extract is not just limited to those with liver disease. It may help prevent the potential liver-damaging effects of certain medications, such as acetaminophen, non-steroidal anti-inflammatory drugs (NSAIDs), antidepressants, and cholesterol-lowering medications. Those with multiple chemical sensitivities, as well as those exposed to chemical toxins on the job, would also benefit from long-term use of milk thistle extract.

Finally, milk thistle extract is a safe focal point of any cleansing program. By increasing bile production (important for carrying toxins to the intestines for elimination) and increasing antioxidant activity, milk thistle extract helps promote liver cleansing and insures the best possible detoxifying action. 

CHOOSING A MILK THISTLE EXTRACT
The selection criteria to consider include a concentrated and standardized extract that contains 80% silymarin, as well as its quality and how bio-available it is to the liver. One product that meets all of these conditions is Thisilyn® from Nature's Way. 
A pioneer in milk thistle products in the U.S.,Thisilyn® is a well-researched extract that has been shown to dissolve quickly, making it easier to enter the blood stream and liver cells.

The clinically-proven dose of milk thistle is based on a daily dose of 420 mg of silymarin,usually delivered in three divided doses, and equates to 175 mg of Thisilyn® three times per day. 

Milk thistle extracts are very safe and virtually devoid of any side effects. Some persons may experience a mild, transient laxative effect during the first couple of days of use. This will usually cease within 2 to 3 days.

Brain Exercise

According to the World Health Organisation, up to 60% of the population do not achieve the recommended 30 minutes a day of moderate physical exercise. Accordingly, the prevalence of many physical health problems are skyrocketing and the western population is experiencing what is known as the “obesity epidemic”. The physical problems associated with lack of exercise are not the only concern. Physical activity has repeatedly been shown to influence psychology and neurology. Studies in this area suggest that exercise significantly improves cognition (thinking), decreases stress and anxiety, improves self-esteem and decreases depression.

Physical activity or exercise is defined as any physical movement induced from skeletal muscle activity that results in energy expenditure and is often described as a cheaper non-drug treatment alternative, or exercise therapy, for many medical conditions  as  the benefits of exercise are widespread throughout the body system.

People who initiate and maintain a strict exercise regime report increased fitness, mood and overall quality of life. However, it is getting to this stage that is a hurdle. Psychological disturbances are often accompanied by low enthusiasm, self-esteem and motivation which all impact on an individual’s determination and ability to start up and maintain a healthy exercise regime.

The neurological effects of exercise
Brain imaging and post mortem brain studies have identified significant changes in the brains of people that exercise regularly compared to those that do not. Many of these neurological changes are thought to be responsible for the positive psychological benefits associated with exercise. The major neurological findings are:

• Stimulation of brain monoamine;
• Stimulation of neurotrophins;
• Neurogenesis in the hippocampus;
• Decrease in brain atrophy;
• Increased brain plasticity;
• Increased blood flow throughout the brain;
• Reduced inflammation; and
• Increased availability and production of neurotransmitters.

Further evidence from animal studies have also suggested that physical activity improves neuronal survival. This means that, in some cases, if the brain is exposed to any trauma or injury it will be less likely to be permanently damaged.

Exercise and the Hippocampus

The hippocampus, the brain centre for learning and memory, is greatly activated during exercise. Furthermore scientists have recently discovered that exercise, especially running, increases production of brain derived growth factor (BDGF), in the hippocampus. BDGF is a chemical released in the brain that protects neurons and promotes their growth. This is believed to be a positive finding, but further studies are required to identify the direct effect increased BDGF has on memory and mood.

Exercise and self-esteem
Self-esteem or self-worth is a very important aspect of psychological health. A person’s self-esteem is the confidence they have in themselves and has been suggested to have separate athletic, scholastic, social, behavioural and physical components. 

Many people may only feel confident in one of the components and as such do not fully realise self-worth. Increasing self-esteem plays a major role in improving psychological profile.

Exercise can improve the athletic component of self-esteem which is thought to embody athletic competence, fitness, strength and attractiveness. Furthermore, the skills developed as a result of engaging in regular physical activity can improve confidence.

Physical activity can also have a positive impact on social self-esteem. Playing in a team sport or even simply receiving acknowledgement from familiar walkers exercising at the same time each day will increase feelings of acceptance and group belonging.

Exercise and cognition
Exercise has also shown positive effects in brain functioning with accumulating evidence that memory and learning can improve with regular physical activity. This is especially relevant for studies looking into various strains of dementia. 

Evidence to date supports the notion that physical activity can delay or even prevent cognitive function loss. In fact, even a relatively small amount of physical activity, equivalent to either 4 hours of light exercise or 1.3 hours of vigorous activity per week, is associated with a lower incidence of dementia risk. 

Although it is preferable that physical activity begins at an early age the positive effects on brain functioning can even be seen in 77 year olds which stresses the point it is never too late to begin an exercise regime!

Exercise and depression
Exercise has long been associated with improvements in depressive disorders and has been indicated as a treatment when performed regularly at moderate intensity.
The relationship between exercise and depression is complex and as yet the mechanism underlying the therapeutic effects has not been established. Exercise has been shown to improve depressive symptoms and a lack of exercise has been shown to increase depression. Additionally, individuals that adopt a physically active lifestyle are less likely to develop depressive symptoms. 

A vicious cycle effect may exist between the two where an initial lack of physical activity can promote feelings of laziness, guilt and unattractiveness which can predispose a person to become more depressed which in turn affects motivation to begin an exercise program and so on and so forth. Exercise may be a way to break this cycle.

Exercise in children and adolescents Similarly to adults, exercise studies have yielded positive psychological effects in children and adolescents. The prevalence of psychological problems in this age group is estimated to be 10-20%. Depression and anxiety are the most common problems.

The amount of time spent exercising as well as the intensity of the exercise has been shown to significantly correlate with the psychological profiles of children aged 8-10.

Although further research needs to be carried out in order to generalise this finding over a wider age group the preliminary results suggests that children that undertake at least 4 hours of light to moderate activity per day had more positive outlooks then those that participated in less than 4 hours. Playing catch is an example of a light exercise and walking is considered moderate exercise.  Furthermore, if 30 mins of this light exercise was replaced with more vigorous activity the children’s moods improved even further.

Benefits of Tai Chi & Yoga

Unlike a traditional workout, yoga and tai chi focus on precise movements that allow the body to slowly transition from one position to the next. Both practices attempt to coordinate the muscles, bones, heart and mind with the positive energy that surrounds the body. Although both have similar goals, a comparison of the benefits of tai chi and yoga reveals interesting differences.

Identification

The body positions and movements used in yoga and tai chi often appear to be similar, but the two practices vary drastically. 

A tai chi session focuses on relaxed movements. The postures are constantly evolving and there are no pauses as the body moves from one posture to the next. On the other hand, yoga focuses on stillness. 

Each posture is held for several seconds or minutes, allowing the body to fill with positive energy between each movement. Both tai chi and yoga use controlled breathing and meditation to enhance the practice.

Medical Benefits

Tai chi and yoga have both been credited as effective treatments for relieving pain associated with certain medical conditions. For example, the Harvard Health Publications website claims that tai chi can improve symptoms of arthritis, high blood pressure and Parkinson’s disease. 

Similarly, the University of Maryland Medical Center claims that a regular yoga practice can reduce heart rate, lower blood pressure, relieve physical pain across the body and alleviate the symptoms of depression. When done regularly, both practices can improve the quality of life among patients with cancer and heart disease.

Reduced Stress

It is difficult to compare the stress-relieving benefits of tai chi and yoga. Both methods use a mind-body approach to help calm the entire being, rather than just the physical body. Before determining which method is more beneficial at providing relief from anxiety and stress, you must first try both methods. In many cases, it simply depends on which method suits you better. 

If you enjoy the constant movement of tai chi and become nervous while holding yoga postures, tai chi will help you relieve stress more effectively. Similarly, if the stillness of yoga speaks to your soul, you might find that a yoga practice suits you best.

Improved Balance 

Since tai chi requires constant movement, your balance can benefit from learning to flow seamlessly from one move to another. The University of Maryland Medical Center credits tai chi with helping to improve the balance of people as old as 92; in addition to helping remove the fear of falling in seniors. 

However, yoga’s emphasis on static poses makes it a better choice for improving balance while standing still. A regular yoga practice can teach you how to distribute weight evenly across your feet, which drastically improves stability.

Exercise helps ease arthritis pain and stiffness

Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might make you cringe. 

You don't need to run a marathon or swim the pace of an Olympic competitor to help reduce the symptoms of your arthritis. Even moderate exercise can ease your pain and help you maintain a healthy weight. When arthritis threatens to immobilize you, exercise keeps you moving. Not convinced? Read on. 

Why exercise is vital
Exercise can help you improve your health and fitness without hurting your joints. Along with your current treatment program, exercise can:

• Strengthen the muscles around your joints
• Help you maintain bone strength
• Give you more strength and energy to get through the day
• Make it easier to get a good night's sleep
• Help you control your weight
• Make you feel better about yourself and improve your sense of well-being

Though you might think exercise will aggravate your joint pain and stiffness, that's not the case. Lack of exercise actually can make your joints even more painful and stiff. That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints.

Check with your doctor first

Talk to your doctor about how exercise can fit into your current treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved. Your doctor or a physical therapist can work with you to find the best exercise plan to give you the most benefit with the least aggravation of your joint pain.

Exercises for arthritis

Your doctor or physical therapist can recommend exercises that are best for you, which might include: 

Range-of-motion exercises

These exercises relieve stiffness and increase your ability to move your joints through their full range of motion. Range-of-motion exercises involve moving your joints through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward. These exercises can be done daily or at least every other day. 

Strengthening exercises

These exercises help you build strong muscles that help support and protect your joints. Weight training is an example of a strengthening exercise that can help you maintain your current muscle strength or increase it. Do your strengthening exercises every other day — but take an extra day off if your joints are painful or if you notice any swelling. 

Aerobic exercise

Aerobic or endurance exercises help with your overall fitness. They can improve your cardiovascular health, help you control your weight and give you more stamina. That way you'll have more energy to get through your day. Examples of low-impact aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week. You can split up that time into 10-minute blocks if that's easier on your joints. 

Other activities

Any movement, no matter how small, can help. If a particular workout or activity appeals to you, don't hesitate to ask your doctor whether it's right for you. Your doctor might give you the OK to try gentle forms of yoga and tai chi. Tai chi may improve balance and help prevent falls. Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.

Tips to protect your joints

Start slowly to ease your joints into exercise if you haven't been active for a while. If you push yourself too hard, you can overwork your muscles. This aggravates your joint pain.
Consider these tips as you get started:

• Apply heat to the joints you'll be working before you exercise. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments — warm towels, hot packs or a shower — should be warm, not painfully hot, and should be applied for about 20 minutes.
• Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
• Exercise with slow and easy movements. If you start noticing pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice inflammation or redness in your joints.

Trust your instincts and don't exert more energy than you think your joints can handle. Take it easy and slowly work your exercise length and intensity up as you progress.

Don't overdo it

You might notice some pain after you exercise if you haven't been active for a while. In general, if your pain lasts longer than two hours after you exercise, you were probably exercising too strenuously. Talk to your doctor about what pain is normal and what pain is a sign of something more serious.
If you have rheumatoid arthritis, ask your doctor if you should exercise during general or local flares. One option is to work through your joint flares by doing only range-of-motion exercises, just to keep your body moving.

Exercise programs for people with arthritis

Check with your doctor about exercise programs in your area for people with arthritis. Hospitals and clinics sometimes offer special programs, as do local health clubs. 

The Arthritis Foundation conducts exercise programs for people with arthritis in many parts of the United States. Programs include exercise classes — in water and on land — and walking groups.

Boost Your Immune System with Food

1. Greens

You have heard it before and I will say it again. The green foods are what contain the big nutrient hit. Vitamins, minerals and a collection of immune stimulating and anti-microbial elements are found in green foods. Eat a variety of salads, kale, collards, cabbage, broccoli in their raw and cooked form. Some nutrients are better raw and others are better cooked. Eating both means you will get all the vitamins your body needs.

2. Fermented Foods

Our body has 10 times more bacterial cells than human cells. Those bacteria naturally live all over our skin and throughout our digestive tract. The type of bacteria has a huge affect on our immune system. If we are covered in healthy bacteria, that will be reflected by the healthy function of our immune system. If we are covered in unhealthy or imbalanced bacteria then we will be more susceptible to infection. Eat homemade sauerkraut and kimchi daily and start your winter days with a miso soup to get a dose of the probiotic lactibacilli. Taking a probiotic during the winter can also boost your immune system.

3. Fat
All of the cells in our body are made with fat. That includes the cells of our immune system. Eating a diet full of healthy fats like olive oil, coconut oil, and organic butter or ghee will make sure you have enough fat to build a healthy immune system. Coconut oil in particular has many anti-microbial properties.

4. Ditch the stimulants

Coffee, sugar, black tea, chocolate, cigarettes and alcohol will all have a negative impact on your immune system through the winter. These foods cause physical stress in the body so when consumed over the long term will reduce your body’s ability to fight infection. The winter is a perfect time to take a six-week cleanse from stimulants. It may be challenging at first, but you will feel great after!

5. Love yourself

We are already perfect, clean and amazing beings. If we can embrace this and have more acceptance and love for ourselves and our bodies, then our immune system will work more effectively. The stress we feel inhibits our digestion, prevents absorption of nutrients and lowers the body temperature so that our immune system cannot function optimally. The love we send to our body helps us to maintain balance and health. When we do this we will also eat...more intuitively and be drawn to the foods that naturally supports health.