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Why So Tense? The TOP 2 EASIEST Ways to Combat Painful Body Stiffness

Want to guess what one of the best ways to prevent body stiffness is? It is actually by moving. Seems a bit counterintuitive, but I swear to you, it makes perfect sense. 

Think about it like this – if you aren’t moving (or grooving) and your muscles and joints are just hanging out with nothing to do, they will very likely get stiff. And with stiffness, sometimes follows soreness. And then discomfort. So, the key is to keep some movement and mobility – even just a little – into each and every day. 

An easy way to break it down is to remember that motion is lotion – no joke! If you are stiff and sedentary at work or during your commute, it is extra important to get more mobility into your daily routine. The more movement and mobility you are able to do, the better lubricated your joints will be. This means easier movement, less stiffness, and less pain. If you are not moving, your joints will not be as supple, and you’ll likely experience tightness, soreness, and discomfort. 

The good news is you do not need to have an intensive exercise routine that you adhere to daily. The solution to these issues and the prevention of pesky muscle and joint pain is not hours of laborious work and training. The effort you put in each day – even just 10-15 minutes – can dramatically improve your health, comfort, and wellbeing. Over time and with consistency, you’ll experience more comfort and less pain. 

This is the whole concept behind Yoga Prehab™, which I developed to help your muscles and joints stay healthy. Before falling victim to rehab due to injuries and chronic pain, I help people take preventative action to actually strengthen their muscles and joints in order to prevent injury. Makes sense, right?

So, over time and with a dedication to movement and mobility — stiffness and discomfort will decrease. In situations where you need some immediate relief for sore and stiff spots, try this Super Soothing Shoulder Cure! It’s quick and requires only 2 minutes, 2 ingredients, and 2 simple steps!

Super Soothing Shoulder Cure

  • A couple of drops of Peppermint essential oil 
  • 1 or 2 tbsp Coconut oil (or other mild body oil of your choice such as almond or jojoba)
  1. Mix your ingredients together in a small bowl.
  2. Rub the mixture onto your shoulders and experience cooling, soothing relief for tight, sore muscles!

See? Easy, right? Peppermint has anti-inflammatory and antispasmodic properties, making it a great solution for aches, pains, and muscle spasms you might be feeling in your shoulders. (and you won’t smell like grandma’s Bengay cream)

Did you give the Super Soothing Shoulder Cure a try? Let me know how you liked it!

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

 

The Best Food for Magical Muscle Cramping Relief

This isn’t some fancy, difficult to acquire food or ingredient. Nothing you have to search tirelessly for around your nearest health food store. You probably even have it sitting on your counter or in your freezer right at this very moment… 

I’m talking about bananas! This fruit is used worldwide to soothe stomachs, balance digestion, and provide necessary amounts of potassium and magnesium that the body needs to function. 

Potassium and magnesium are essential for keeping muscles, ligaments, and joints healthy and lubricated. Creaky, squeaky joints can be helped tremendously by ensuring the correct amount of magnesium and potassium are getting into your diet. Potassium helps treat muscle soreness, part of the reason why it’s never a bad idea to reach for a banana after you’ve worked up a sweat or done some mobility training. 

The glycogen contained in bananas also helps to rebuild and regenerate muscle, making it useful for muscle growth and recovery, while diminishing muscle aches post-workout. 

Bananas make an excellent post-workout recovery option. And, even more apeel-ing (see what I did there?) bananas are so versatile – eat with your favorite nut butter, add to oatmeal, whip up a smoothie – you can do almost anything with fresh or frozen bananas. 

My recipe for a delicious Post-Workout Muscle-Hydrating Smoothie is super simple: 

INGREDIENTS

1 ½ cup coconut water

1 ripe banana

1 cup pineapple (frozen or fresh)

1 cup mangoes (frozen or fresh)

1 lemon wedge (with skin)

1-2 scoops protein powder (I use Dr. Forest Organic Raw Cold Pressed Vegan Plant Protein Powder)

  • Add all ingredients to blender and mix until you’ve reached your desired consistency. If it’s too thick, add more coconut water and blend more. Enjoy!
  • Best for after workouts to rehydrate, replenish, and repair muscles.

 

Do you have a favorite style of banana consumption? Share your best banana recipes and snacking tips with me and the #yogaprehab community on Instagram!

Want to receive even more exclusive wellness wisdom? I update my tribe weekly on all the latest and greatest tips & tricks! 

3 Tips for Healthy, Painless Travel

The traffic and travel delays around the holidays can be brutal, meaning longer travel times, more time sitting in cramped spaces, and more tension and discomfort for you. Do not fear, Tristan is here! And I’m sharing with you the easiest precautionary measures and quick fixes for the most common travel-related ailments. 

Tip 1: Quench Your Thirst

Staying properly hydrated is essential for what seems like countless reasons. One reason that is maybe not as intuitive is that having enough water in your system will actually help your joints stay lubricated and help you avoid inflammation and stiffness. This will naturally help you feel less creaky and squeaky when you hop out of the car or off the plane. 

Tip 2: Soothe Your Skin

You all know that the air on a plane is drier than a stale rice cake. Drinking enough water will ensure that your skin stays luminous and doesn’t risk drying out, especially if you are headed to a colder climate. One practice that people often get confused about though is how to properly hydrate your skin on a flight. 

I sometimes see people spritzing their faces – I love a good face mist, but please save it for when you get off the plane! Water sitting on your face will be evaporated by the dry air, and will take even more moisture from your skin along with it. Full disclosure I am not exactly a scientist, I’m trained in physical therapy, but this is how evaporation works, my friends!

Try instead to get a good layer or two of something super hydrating on your face, neck, even your hands. Opt for a non-greasy oil, serum, or super thick moisturizing cream or mask that smells nice and soothing for your flight. This will leave you feeling dewy and much less prone to breakouts. You’ll safely avoid disembarking with dry, itchy, irritated skin.

Tip 3: Flawless Flexing

Are your hips tight, stiff, creaky, or sore from a long car ride or sitting on a plane? In addition to hydrating properly (not with airline wine, I’m talking w-a-t-e-r) here are some simple mobility tips to maintain fluidity in your joints, and get your muscles flexing flawlessly: 

  • Take a spin around the plane, strut your stuff down the aisle, just get your muscles moving for a few minutes and out of whatever cramped seated position you’ve been forced into. Stretch your arms a bit if you are able. This will prevent your joints from locking into an uncomfortable position, potentially leaving you achy.
  • Stretch your neck to the right, hold for 10-20 seconds and repeat on the left side. Even the simplest stretching and basic movement can help avoid getting those annoying cramps in your neck.
  • As soon as you get out of the car or off the plane, take a few minutes to stretch or return some movement to wherever feels tight. Do some simple calf raises, shake out your ankles, reach your hands above your head, reach for your toes and hold for a bit – anything to wake up some of those sleepy muscles. 
  • When you’ve reached your final destination, give this YUM YUM HIP MOBILITY flow a try to immediately feel relief from stiffness and tension in your hips. I promise it will set you up for a relaxing holiday, no matter where you are!

I’d love to know what other Holiday Health Hacks you guys rely on to get you through the season! Don’t be a stranger, tell me what you cannot live without this month

Stay tuned for this week’s Workout Wednesday, where I’ll show you a super simple way to get energized in the morning!

 

When You Get That Feeling, You Need…Hamstring Healing

How many times in my career have I heard about unbearable, tight, fatigued hamstrings? Literally countless. 

The group of muscles in your upper thigh, particularly your hamstring, can be so easy to strain and so difficult to properly heal. Releasing the tension in your hamstrings is a way to bring mobility and comfort back to that area of your leg and ease much of the discomfort associated with long-term tension.

The hamstrings are part of the superficial back line of fascia, which means they are built with more endurance muscle fibers. Endurance muscle fibers, also known as slow-twitch fibers, are meant to be more resilient and durable. These fibers that make up our hamstrings do not fatigue easily and provide us with necessary support and stability for posture. So, naturally, there will always be some tightness in your hamstrings to help you hold yourself upright and help propel your body forward while you walk.   

The problem is when they get too tight, causing hamstring strains, general discomfort, and decreased mobility. Sometimes the hamstring will get so tight it will actually pull your pelvis down and into a backward tilted position. This creates too much strain on the lower back and can be the cause of a lot of chronic discomfort or pain. 

Does any of this sound familiar…?

I would venture to guess it probably does.  So, how do you actually loosen up those super tight hamstrings that plague so many of us?

One simple yoga pose you can try is called “legs up the wall” or “waterfall pose.” This pose I find just straight up relaxing, in addition to helping stretch out the legs. Try it in three simple steps to feel a nice stretch:

  1. Scootch your booty so it is flush with a stable wall
  2. Climb your legs up the wall until they are flat against it, or modify as needed by bending your knees to ensure you are comfortable
  3. Hang out here for a minute or more, breathing and relaxing into the pose, feeling a comfortable stretch in the back of your thighs

One of the best things you can do, weekly if possible, is to devote some time to targeted hamstring release techniques. Targeting and really thoroughly stretching your hamstrings at least once each week will ensure you are making progress over time and seeing results in the form of decreased pain, lower back, and pelvic alignment, and much less leg fatigue. Set aside a minute to really get some solid work in, stretch with me, and get loosey-goosey hamstrings in under 20 minutes! I’ll guide you through every step to ensure you are maximizing the benefit of each movement throughout this sequence. 

Last but not least, check out today’s Fix Yourself Fridays on my Instagram for another super-fast method for stretching those hamstrings. Let me know if you have any questions about effectively opening up your hammies, or if there are any other muscle groups you’d like to learn more about releasing from tension!