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  • Vanessa Barthelmes
  • November 04, 2019 04:49:56 PM
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Jadore Vanessa is a lifestyle blog featuring: Aerial Arts, Fitness, Family and Wellbeing.

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    15 stretches to lengthen the quads

    Do you need to lengthen the quads? Perhaps their partner in crime the hip flexors too? We will go through 15 stretches to open up the front of the body to release your quadriceps and hip flexors. The Quads The quadriceps are a large group of muscles located on the front of the thigh between... View Post The post 15 stretches to lengthen the quads appeared first on Jadore...

    Do you need to lengthen the quads? Perhaps their partner in crime the hip flexors too? We will go through 15 stretches to open up the front of the body to release your quadriceps and hip flexors.

    lengthen quads

    The Quads

    The quadriceps are a large group of muscles located on the front of the thigh between the hip and knee joints.

    They include the:

    Saratorius

    The saratorius is not technically a quadricep yet it does interact with them. The muscle runs across the quadriceps diagonally from the outer hip to the inner knee. If this muscle becomes tight you will find that you will start to get pain behind the knee.

    Pectineus

    Flexes the hip joint and is used when we are walking. This can be damaged by exerting large front or sidekicks without warming up properly. Think a cheerleading heel stretch.

    Vastus lateralis, Vastus medialis, Vastis intermedius

    These three muscles are the remainder of the group of the quadriceps muscles. They sit on the outer and inner sides of the thigh with the rectus femoris running in the middle.

    When these muscles are tight not only can it cause back pain it can cause knee pain or instability of the knee. That is why it is important to ensure that we lengthen the quads and alleviate the tension.

    Rectus femoris

    The rectus femoris is one of the major four muscles of the quadricep group. It extends the knee and flexes the hip joint. We use this when we are walking in our daily lives. When this muscle becomes tight you will feel pain in the lower back.

    Gracilis

    The gracilis allows flexion and rotation in the knee joint and adduction at the hip. When this muscle is tight it’s common injury due to lack of movement to pull the groin.

    Function Of The Quads

    The quads are used in the everyday movement they are responsible for us being able to walk through the flexion and the hip and knee.

    The inability to function properly due to tightness can pull on the hips resulting in an anterior pelvic tilt. This can result in a snowball effect on the muscle groups surrounding the quads such as the hamstrings, glutes, and lower core. That is why it is imperative to lengthen the quads if they are tight.

    The Hip Flexor and Quads

    The hip flexors are intrinsically connected to the quadriceps. When one becomes tight it affects the other. These stretches today in this blog will address not only the quadriceps but the hip flexors too. We need to not only lengthen the quads but we need to elongate the hip flexors too.

    What Happens When The Quads Are Tight?

    When the quadriceps are tight it can affect the natural balance of the pelvis. It is quite common today to have tight quadriceps as we predominantly sitting in chairs for the long part of the day. This causes the quads to shorten along with the hip flexors.

    When the front of the body shortens the back of the body elongates. This further puts the pelvis out of whack and can contribute to anterior pelvic tilt.

    Where do the quads attach?

    The semitendinosus is connected to the upper medial shaft of the tibia. While the semimembranosus is connected on the posteromedial surface of the medial tibia. The biceps femoris attaches at the later side of the head of the fibula and the lateral side of the tibia.

    Can you lengthen your muscles?

    Technically your muscles do not get longer from stretching what is really happening is that the muscle fibers become more pliable and stretch further. This results in a greater range of motion and less stiffness.

    Roll and Stretch

    Foam rolling is great to break up the muscle and make it more pliable before stretching. A good note to take is that if you only foam roll and do not stretch afterward the effects will last only for 24 hours.

    What I recommend is to roll out the quads with a foam roller or a peanut or medicine ball depending on what level of pain that you can take. I prefer the peanut as it curves perfectly to the outer thigh.

    For a complete guide on how to use the foam roller to release the quadriceps follow my video routine here.

    Once you have broken up that myofascial we can start to lengthen quads with the following exercises.

    Lunge

    How To:

    • From a kneeling position.
    • Bend the knee and bring one leg in front of you.
    • Ensure that your knee is parallel to your ankle.
    • Sink into the hips.
    lengthen quads

    Lying Quad Stretch

    How To:

    • Laying on your back.
    • Roll to one side so that your body is parallel to the floor.
    • You can use the bottom arm for support and balance.
    • The knee bends on the top leg.
    • The top arm comes around to reach the leg.
    • Grab the foot with your hand and draw the foot to the glute.
    • Repeat on the other side.

    Cat Pulling, It’s Tail Quad Stretch

    How To:

    • Laying on your back.
    • Roll to one side so that your body is parallel to the floor.
    • You can use the bottom arm for support and balance.
    • The top leg extends in front of you.
    • The knee bends on the lower leg.
    • The top arm comes around to reach the back leg.
    • Grab the foot with your hand and draw the foot to the glute.
    • To go deeper you can either extend the front leg further or draw the back leg further towards the glutes.
    lengthen quads
    YouTube Video

    Runners lung & Quad Stretch

    How To:

    • From a kneeling position.
    • Bend the knee and bring one leg in front of you.
    • Ensure that your knee is parallel to your ankle.
    • Sink into the hips.
    • Reach around with your hand to grab the foot.
    • Draw the heel closer to the glutes.
    pnf stretching benefits

    Standing Quad Stretch

    How To:

    • From a standing position.
    • Engage your core and slowly begin to bring one leg off the floor.
    • Bend the knee and draw the foot backward with your hand.
    • Repeat on the other side.
    lengthen quads

    Leg Against The Wall

    How To:

    • You will need a wall or a hard surface to push the back leg into.
    • From a kneeling position.
    • Bring one knee as close to the wall as possible. Your shin should be resting on the wall.
    • Use both hands to support you on the floor.
    • Bring the opposite leg up until your foot meets the floor.
    • Gently raise the body up.
    • You can use your leg to balance on.
    • To take it further you can depress the backfoot into the wall.

    Camel pose

    How To:

    • From a kneeling position.
    • Engage your core and elevate the spine.
    • As you continue to elongate the spine.
    • Gently open the shoulder and let the heart shine forward.
    • Place on hand on your hip to support the pelvis.
    • Bring the other hand to meet it.
    • Continue to push through the hips and quads.
    • Gently come out of this pose.
    lengthen quads

    Dancers pose

    How To:

    • From a standing position.
    • Bend through your right knee and capture the inside of your right foot with your right hand.
    • Squeeze your thumb into the soul of your right foot. Grip your fingers into your upper, bring your left arm parallel to the ground.
    • Lean your chest forward press your right foot away activating through your quads.
    • Feel it stretching out the right side of your chest. Gaze out into the horizon hold for five breaths.
    • Release your spine back upright and release your hands and feet back to the starting position. 
    lengthen quads

    Heros Pose

    How To:

    1. Begin seated with your legs in front of you.
    2. Bend your right knee into Hero pose (Virasana).
    3. The right shin is resting on the floor and the heel of the right foot is beside the right hip.
    4. Move the calf out towards the outer side of the leg with your hands.
    5. Ensure that the toes of your right foot are pointing straight back and that your thighs are parallel to one another (i.e. the right knee isn’t bowing out to the side).
    6. Repeat on the other side
    7. You can stay in a seated position.
    8. If you want to take it further you can lower your trunk further towards the floor.
    lengthen quads

    Sugarcane Pose: Ardha Chandra Chapasana

    How To:

    1. Begin in a forward fold.
    2. Ground your feet into the floor.
    3. Bring one of your feet of the ground and extend it behind you.
    4. We are going to shift the hips from a horizontal position to a vertical position. Meaning open the hip of the extended leg until your body is nice and flat like in a toaster.
    5. The same hand as the extended leg begins to come around so that the hand reaches the top of the foot.
    6. Draw the foot into the glute.
    7. Repeat on the other side.
    lengthen quads
    YouTube Video

    Bow Pose

    How To:

    • Begin by lying on your belly with your arms in a cactus position on the floor. 
    • As you inhale, gently squeeze your shoulder blades back toward each other.
    • Begin lifting your chest, your head, and the top of your ribs off the floor.
    • Exhale, and on your next inhalation, lift your legs off the floor.
    • Press your feet together and keep your legs active and engaged.
    • Bend your elbows as if squeezing them toward each other behind you. 
    lengthen quads
    YouTube Video

    Hips

    Wheel Pose

    How To:

    • Starting laying on the ground face up.
    • Place your palms above your shoulders.
    • Fingers should be facing the shoulders.
    • Knees bend and feet come to the bottom of the sit bones.
    • Depress your weight into your feet and hands.
    • Lift the body, engage your core and open your heart.
    • Try to walk your feet closer towards the hands.
    lengthen quads

    Crescent lunge

    How To:

    • From a standing pose, feet are about 4-5 feet apart, turning the back inward so that it is facing the same direction of the front foot.
    • Bend deep through your front knee over the ankle and keep your back knee fully straight.
    • Pull the arms apart and bring them straight on. There is the option to take a chest opener as I have in this image.
    • Ground your tailbone, draw your lower ribs towards your spine, draw your shoulder blades down back and lift the front of your heart, bring your heart over your hips,
    • Ground down to your heels into the earth and squeeze your feet gently down and together, subtly lift your inner arches, and feel that you are drawing your energy up from the earth, through the feet, through your legs into your pelvis.
    lengthen quads

    Hip Flexor Beginner

    1. From a standing position take a wide step forward with your right leg.
    2. Bring your left knee to the floor.
    3. Push the hips forward.
    4. Curl the tail bone under.
    5. Repeat on the other side.

    Hip Flexor Intermediate

    1. From a standing position take a wide step forward with your right leg.
    2. Bring your left knee to the floor.
    3. Push the hips forward.
    4. Curl the tail bone under.
    5. Repeat on the other side.
    tensor fasciae latae stretch

    Do you have any tips on how you lengthen your quads? I would love to hear them and our readers would too.

    Stay Limber,

    Jadore Vanessa

    Vanessa Barthelmes

    Give us a share if you liked our article on 11 stretches to lengthen quads.

    lengthen quads


    The post 15 stretches to lengthen the quads appeared first on Jadore Vanessa.


    11 Stretches To Lengthen The Hamstrings

    Need to lengthen those hamstrings? Relieve tension and gain more agility. Then try out our 11 stretches for supple hamstrings. The Superficial Back Line The hamstrings are part of the superficial backline. The superficial backline runs from the top of the eyebrow all the way down your back into the tips of your toes. When... View Post The post 11 Stretches To Lengthen The Hamstrings appeared first on Jadore...

    Need to lengthen those hamstrings? Relieve tension and gain more agility. Then try out our 11 stretches for supple hamstrings.

    The Superficial Back Line

    lengthen hamstrings

    The hamstrings are part of the superficial backline. The superficial backline runs from the top of the eyebrow all the way down your back into the tips of your toes.

    When the hamstrings are tight you may find that the muscles along the spine or that in contact with the hamstrings may also be tight or painful since they are all connected.

    Many of the stretches in this program will focus on lengthening the hamstrings and the entire superficial backline. That way we can get your body back into harmony.

    One thing to note is that if your superficial backline is tight your superficial front line will be weakened. You will also need to strengthen the front line as part of your training program so that your body can function in harmony.

    Muscles of the hamstrings

    The hamstrings are made up of three main muscles the semitendinosus, semimembranosus, and the bicep femoris. The semimembranosus is used during running performing the function of slowing down the speed to stationary.

    When this muscle is tight you can get lower back pain and pain behind her knee. If the bicep femoris is tight it can restrict your stride length when walking or running.

    I personally saw a client last week that could barely walk due to the tension in his hamstrings. If you don’t look after your body it will continue to tell you that it needs attention through pain and restricted range of motion (ROM).

    What is the cause of tight hamstrings?

    There are many ways the hamstrings can become tight. Running is one of the major sporting contributors to tight hamstrings. A sedentary lifestyle and imbalances in the pelvis can also affect the hamstrings.

    Tight hamstrings may be more prone to strain or tearing. There’s also a big difference between tightness in the hamstrings and injury. If you feel pain in your hamstring, it’s best to see a doctor before attempting to treat your injury at home.

    Hamstring injuries can take a long time to heal and you definitely do not want to aggravate it. I personally pulled my hamstring in October and four months later I am nowhere near close to my hamstring functioning as well as it did in the past.

    Symptoms of an Injured Hamstring

    Tearing sensation

    A torn hamstring may make a ripping or popping noise. If this happens you need to immediately see your doctor as you may require surgery.

    Stiffness

    Stiffness can occur in the hamstrings as the body’s natural self-defense mechanism to restrict the range of motion.

    Leg pain

    Severe leg pain that interferes with day to day activities or referral pain such as shooting pain into the glues.

    Swelling

    The swelling will occur a few hours after the injured hamstring. The best mode of immediate treatment is to rest and elevate the leg and apply a cold compress to help with the inflammation.

    Bruising

    While bruising is not very common it can happen. The best treatment for bruising is arnica creme or if you are in Australia Herodiod creme. You can also apply a cold compress to help with the swelling.

    Knee pain

    Because the hamstrings are responsible for flexion and extension of the knee when the hamstring is torn it can inhibit this movement.

    How can I lengthen my hamstrings fast?

    lengthen hamstrings

    The group of muscles that make up the hamstrings are large. It is important to take your time and have patience when stretching the hamstrings. Pushing it too far or too fast can lead to pulling your hamstring.

    I did not follow my own advice and I pulled my right hamstring. It has been four months since my injury and it is still painful when I stretch and greatly lack the range of motion. My leg is stiff and it’s painful when I try to lengthen hamstring. At this rate, it may take a year to get to where I was.

    The moral of the story is, there is no way to make any muscles flexible fast. You need to be consistent and patient.

    How long does it take to loosen tight muscles?

    You can gain some relief from lengthening hamstrings during the first initial stretching session. Although it will be short-lived. That is why you need to commit to a regular stretching program.

    How long does it take to improve hamstring flexibility?

    In a study that implemented a 4-week passive stretch protocol of the calf, they found positive changes in increased range of motion from stretching. This occurred though when they consistently stretched 3 times a week (Nakamura M, 2017)

    To sum it up if you stretch three times a week for four weeks you will see an improvement in the flexibility of your hamstrings. This is called a Mesocycle being a three to four week period of stretching. Imagine if you did an entire macrocycle being 1 year how your flexibility can change.

    After learning this information I implemented it into my own splits practice which is a large portion that is hamstring flexibility. I started with a basic split and ended up with an oversplit in less than 3 weeks.

    lengthen hamstrings

    When You Shouldn’t Stretch Your Hamstrings

    If you have anterior pelvic tilt you should stay off stretching your hamstrings. Whenever we have tightness on one side of the body the other side lengthens to compensate.

    When you have tight quads, hip flexors and psoas the front of the leg tightens and shortens. This means the back of the body lengthens. Further lengthening the hamstrings will continue to create a larger imbalance leading to more discomfort and pain.

    Many people try and stretch their hamstrings because of the sciatic nerve believing it is the perpetrator. Instead, it is actually the glutes and hips that are creating the discomfort.

    How do you get rid of muscle tightness?

    • Stretching
    • Exercising
    • Performing ROM drills
    • Hot and Cold packs
    • Massage
    • Hypervolt

    Beginner Yoga Stretches For The Hamstrings

    Supine Hamstring Stretch

    Dynamic FLexibility

    How To:

    • Laying on your back bend one knee and bring the foot to the glute.
    • Extended the leg and grab the calf or foot.
    • If you can’t reach you can use a strap.
    • Gently draw the foot towards the face.

    Forward Fold

    lengthen hamstrings

    How To:

    1. Exhale fold forward bend your spine 
    2. Relax the back of your neck relax through your lower back 
    3. Breathe into the back of your body, 
    4. Be active through your thighs bring your knee caps up the legs 
    5. Gently firm your abdominals to draw yourself down deeper.
    6. Inhale flat back half lift, straight spine extend over the hips, shoulders back, exhale bend the Knees place your hands flat on floor and step or jump back into high plank. 

    Uttanasasna -- forward standing bend

    lengthen hamstrings

    How To:

    1. Exhale fold forward bend your spine 
    2. Relax the back of your neck relax through your lower back 
    3. Breathe into the back of your body, 
    4. Be active through your thighs bring your knee caps up the legs 
    5. Gently firm your abdominals to draw yourself down deeper.
    6. Inhale flat back half lift, straight spine extend over the hips, shoulders back, exhale bend the Knees place your hands flat on floor and step or jump back into high plank. 

    Prasarita padottanasana wide-angle forward standing bend

    lengthen hamstrings
    YouTube Video

    How To:

    1. Inhale jump the hands and feet out nice and wide
    2. Inhale take your hands to your hips
    3. Toes turn in
    4. Lift your spine and heart out of the pelvis
    5. Exhale
    6. Bend forward with a flat back
    7. Palms flat to the floor
    8. Hands shoulder-width apart
    9. Fingertips in line with the toes
    10. Inhale flat back straight spine
    11. Arms straight looking ahead shoulders back 
    12.  Exhale bend your spine and work your crown towards the earth
    13. Draw your kneecaps up the thighs 
    14. Keep pressing down through the toes and the balls of the feet
    15. Press out through the heels stretching 
    16. Breathe into your lower back
    17. Breathe into the back of your 
    18. Inhale half lift 
    19. Flatback straighten 
    20. Squeeze your big toe with your thumb-index finger
    21. Inhale flat back
    22. Pull your heart up and away
    23. Exhale, bend your elbows wide
    24. Work the crown of the head towards the earth
    25. Inhale straight spine
    26. Hands to hips
    27. Inhale push the hips forward and bring the spine up

    Intermediate Yoga Stretches For The Hamstrings

    YouTube Video

    Padahastaasana 

    1. Inhale flat back straight spine
    2. Sweep your hands all the way under the feet so that your toes come to your wrists
    3. Inhale flat back straight spine
    4. Exhale bend the elbows wide 
    5. Bend your spine
    6. Work the crown of the head to the earth
    7. Draw the knee caps up the thighs and breathe into the lower back
    8. Relax the head and the neck
    9. Hold for 5 breaths
    10. Inhale flat back straight spine
    11. Pull your heart up and away
    12. Release the hands to hips
    13. Exhale push the hips forward straighten the spine

    Pyramid Pose

    how to lengthen hamstrings - Pyramid pose

    How To:

    1. From a downward dog.
    2. Turn the right foot out slightly, step the left foot forward so that your stance is wide yet comfortable. Around three feet apart. 
    3. Ensure your hips are square and facing forward.
    4. Straighten the left knee.
    5. Sit here for a few breaths. 
    6. Inhale lift the chest and look forward.
    7. Exhale bend down towards the chin.
    8. Bring the arms behind the back and hold onto the forearms.
    9. Connect with your breath and balance. 
    10. Inhale lift the chest and look forward.
    11. Exhale bend forward.
    12. Inhale breathe into the backs of the legs. 
    13. Bring your palm back flat onto the mat
    14. Bring the left leg back to your downward dog. 

    Advanced Yoga Stretches For The Hamstrings

    Urdhva prasarita eka padasana Standing forward splits

    lengthen hamstrings
    YouTube Video

    1. Stand with your feet hip-distance apart
    2. Take your hands to your hips
    3. Exhale bend forward from your hips
    4. Place both hands on the floor in front of you 
    5. Shift the weight slightly into the left leg
    6. Raise your left leg into the sky
    7. Allow your torso to food forward and down bending the spine 
    8. Keep your toes raised and pointed 
    9. Internally rotate your thigh to keep the pelvis parallel to the floor
    10. Focus on directing equal energy into both legs
    11. Keep the thigh off the standing leg
    12. Chin to shin
    13. Stay in the pose for 5-10 breaths or as long as comfortable 
    14. Release the top leg down to the floor
    15. On the inhale pull your heart up to flat back
    16. Exhale food forward 
    17. repeat on the other side

    Krounchasana Heron Pose

    lengthen hamstrings
    YouTube Video

    How To:

    1. Begin seated with your legs in front of you.
    2. Bend your right knee into Hero pose (Virasana).
    3. The right shin is resting on the floor and the heel of the right foot is beside the right hip.
    4. Move the calf out towards the outer side of the leg with your hands.
    5. Ensure that the toes of your right foot are pointing straight back and that your thighs are parallel to one another (i.e. the right knee isn’t bowing out to the side).
    6. Without bending your back raise the front leg until you can reach it with a flat back.
    7. If this is too advanced use a yoga strap.

    Halasana Plow Pose

    lengthen hamstrings
    YouTube Video

    How To:

    1. Lie on your back.
    2. Palms by your side facing down.
    3. Pull your shoulders away from the ears.
    4. Drawing the shoulder blades down the back.
    5. Keep legs straight and feet together.
    6. Using the abdominal muscles lift the legs over the head.
    7. Keep the legs straight with the feet together.
    8. Using the abdominal muscles. 
    9. Lift the legs over the head in a straight line until the toes touch the floor behind the head.
    10. Keep your neck straight and gaze upward.
    11. Interlace the fingers behind your back and straighten the arms.
    12. Draw your shoulders and arms away from the ears.
    13. Once your in this position do not turn your neck.
    14. Keep the neck straight and gaze towards the navel or close your eyes.

    Deafmans Pose

    YouTube Video

    How To:

    • From plow pose.
    • Simply bend the knees.
    • And let them drop beside your ears.
    • If you can give your body a big hug around the hamstrings.

    Yoga Poses For Hamstring Strength & Flexibility

    YouTube Video

    Padagusthasana hand to toe pose

    1. Hands to hips
    2. Jump the feet hip-distance apart
    3. Draw your knee caps up 
    4. Exhale and bend forward from your hips
    5. Slide your index and middle fingers between the big and second toes
    6. Curl the fingers under and grip the big toes firmly wrapping the thumbs to secure
    7. Press your toes down against your fingers
    8. Inhale heart to the sky
    9. Exhale bend your elbows out to the side
    10. Pull-on your toes
    11. Relax your head and neck
    12. We will be here for 5 breaths
    13. Breathe into the lower back
    14. With each breath try and get the crown closer to the toes
    15. Keep the hands where they are 
    16. inhale half lift flat back
    17. Straight spine
    18. Ease the hands to hips
    19. Exhale bring the spine and heart up. 

    Kurmasana Tortoiseshell pose

    YouTube Video

    1. Sit up straight with the legs outstretched.
    2. Separate feet as wide as comfortable.
    3. Lean forward from hips. 
    4. Walk the hands forward and work the chest towards the earth.
    5. Bend through the right leg.
    6. Sweep the right elbow beneath the right knee.
    7. Do the same on the left side.
    8. Push your heels out.
    9. Work on straightening the legs.
    10. Draw the chest to the floor.
    11. Bend through the knees.
    12. Rotate palms up to the sky and pull the arms out.
    13. Press down on your hands.
    14. Bring the spine up. 

    Exercises To Strengthen Hamstrings

    Hamstring curls

    YouTube Video

    • Place your stretch band on the leg of a lounge or a bed.
    • Place the heel inside of the band.
    • Laying down on your stomach.
    • Bend the knee and draw your foot towards the glutes.

    How to prevent the hamstrings from being tight

    • Ensure that you warm-up before exercising. Squats, jumping jacks and high knees all warm the body up fast. Make sure that you warm-up for ten minutes before going into your exercise routine. Once the body is warm do a short stretch to lengthen hamstrings for a maximum of 30 seconds. Stretching any longer before training can have adverse effects.
    • Ensure that you practice a proper cool down. This consists of at least ten minutes of stretching after your exercise. Spend a little more time on the hamstrings if they are the dominant tight muscle.
    • Keep your body in alignment. This means strengthening weak areas and stretching tight areas.

    What is the best natural muscle relaxer?

    A hot compress. When we apply a hot compress we improve the blood flow to tissues. This helps to reduce the pain of DOMS delayed muscle onset. You can also apply hot and cold compresses. Apply the heat first to relax the muscle and then the cold compress in order to reduce swelling and inflammation.

    Don’t be concerned if you end up having DOMS after a heavy stretching session of lengthening hamstrings. It can be normal because we have new blood and oxygen pumping through the muscles. Make sure you don’t meet any criteria of the strained hamstring.

    I hope you enjoyed my guide to lengthen the hamstrings. I have heel stretch on my to nail list so I’ll be using a lot of these poses too.

    Stay Limber,

    Vanessa Barthelmes.

    The post 11 Stretches To Lengthen The Hamstrings appeared first on Jadore Vanessa.


    3 Relieving Glute Pretzel Stretches & 3 Alternatives

    Tight painful glutes? Try my 3 glute pretzel stretches and 3 others to release the tension your glutes. Why Do We Get Tight Glutes? Sitting down all day can make your glutes tighten up and training your glutes can also cause them to tighten. Whichever your vice is we have 6 stretches for your glutes... View Post The post 3 Relieving Glute Pretzel Stretches & 3 Alternatives appeared first on Jadore...

    Tight painful glutes? Try my 3 glute pretzel stretches and 3 others to release the tension your glutes.

    Why Do We Get Tight Glutes?

    Sitting down all day can make your glutes tighten up and training your glutes can also cause them to tighten. Whichever your vice is we have 6 stretches for your glutes to relieve the tension.

    Sitting: The Enemy

    Have you heard the new term that sitting is the new smoking?

    “Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.” Dr. James Levine, director of Mayo Clinic

    One in four Americans sit for 8 hours a day. 25% said they spent more than eight hours a day sitting, and 44% said they did no moderate to vigorous physical activity each week. About 11% said they sat for more than eight hours a day and also did little leisure-time -Time Magazine

    All of this sitting is dramatically impacting our health and causing discomfort in the body. So its time to get off our bums and start moving them around! It’s time to stretch them out and start to sit less. This will help you with the maintenance of relieving your tight glutes.

    Muscles Of The Buttock & Hips

    Buttock

    The large portion of muscle in the buttocks is the gluteus maximus. While this muscle may be the largest it is the smaller gluteus muscle group that can create disharmony in the body. For instance, when your gluteus medius, minimus, and TFL are tight they can impact the way your pelvis balances. When an imbalance occurs it leads to pain in the hips, lower back and the lateral muscle of the knees.

    Hip

    The muscles of the hip are small and they contribute to the lateral rotation of the hip. The piriformis is one of the major muscles that supports the head of the femur. It is also one of the muscles that can give what might feel like gluteal pain coming from the hip joint. That is why tight glutes can be mistaken for a tight piriformis. When they are tight you may experience dancers turn out and lower back pain.

    What Happens When We Have Tight Glutes

    When one part of the body becomes tight it creates tension around the surrounding muscle groups too. A tight muscle group creates disharmony in the body which can result in other areas becoming tight or weak.

    Anterior pelvic tilt

    The anterior pelvic tilt is when the front of the hips are lower and tilted down towards the front of the body. The back of the hips extends out and upwards towards the back of the body. Just think about if your pelvis was full of water, what would happen? Would it waterfall forward, stay in place or move towards your posterior? If you answered the first question then you have anterior pelvic tilt. Check out my complete guide to how to alleviate anterior pelvic tilt.

    Sciatica

    The piriformis muscle lies underneath the gluteus muscle or buttock. When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back, hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica.

    Glutes Function

    The function of the glutes is to help stabilize the lower back, this prevents us from injury when we are exercising or playing sports. Strong glutes give you great posture and training them increases your bone density.

    Supine Glute Pretzel Stretch

    How To:

    • Come to a seated position on the floor with bent knees.
    • Lay down with a flat back and ensure your lower back is flat to the mat. We don’t want the hips to be tilting downward.
    • Bring your ankle to meet just below the knee in a right angle position. You want to keep the foot flexed at all times to protect the knee.
    • Bring your hands around the leg with the foot on the floor. In this instance, it is the left leg. Your hands want to reach around until they meet your shins.
    • Draw the shin towards your chest keeping it in the same plane. You should feel a good stretch here.
    supine piriformis stretch
    supine piriformis stretch
    supine piriformis stretch
    supine piriformis stretch

    Here is a front view of the right angle you need to take with your right leg.

    supine piriformis stretch

    supine piriformis stretch
    YouTube Video

    Seated Glute Pretzel Stretch

    How To:

    • From a seated position bend the knees and draw your feet towards the glutes.
    • Bring one foot onto the opposite knee in a right angle.
    • Ankle should meet the knee.
    • Bring your chest towards the shin.

    Beginner Pretzel Stretch

    supine piriformis stretch

    How To:

    • From a seated position bring both legs out in front of you.
    • Bring one foot onto the opposite knee in a right angle.
    • The ankle should meet the knee.
    • Fold forward as far as you can. Aiming to meet the shins with your chest.
    Hip Flexor Stretch
    Hip Flexor Stretch

    Hip Flexor Stretch

    Hip Flexor Stretch

    Alternatives To The Pretzel Stretch

    Shoe Lace Pose

    How To:

    • From a seated position.
    • Bring one leg in front of you.
    • Knee in line with the hip.
    • Ankle in line with the opposite hip.
    • Foot remains flexed to prevent the knee from injury.
    • The second leg stacks on top of the lower leg at a right angle.
    • Ankle on top of knee.
    • Knee on top of ankle.
    • To deepen the pose fold your torso forward.
    Glute Pretzel Stretch

    Deer Pose

    How to:

    • Begin in downward-facing dog
    • Bend your left knee and sweep your left shin forward bring it forward keeping it at a right angle so the shins are inline with the front of the mat.  
    • The back leg can remain supple and can simply relax behind you.
    • Lift your chest using your fingertips to bring your torso to an upright position.
    • Press down onto the floor with your hips and tailbone and lift up with your chest.
    • Fold forward and bring your chest towards the mat.

    Pigeon Pose

    How to:

    • Begin in downward facing dog
    • Bend your left knee and sweep your left shin forward bring it forward in between your hands to become parallel with the mat 
    • Extend your right leg behind you your hips should be squared forward and your right knee should face down onto the floor
    • Lift your chest using your fingertips  to bring your torso to an upright position
    • Press down onto the floor with your hips and tailbone and lift up with your chest
    • Bend your right knee and flex your foot drawing your heel to your buttock
    • Reach back with your right hand Palm facing upward and grasp your toes from the inside of your foot.
    • Support yourself with the fingertips of the left hand. 
    • Lift up through your spine open your chest and hold for 5 breaths.

    How To Release The Glutes With Trigger Point Therapy

    Having a tight glute and piriformis myself I love using trigger point therapy in order to release some tension.

    Simply grab a medicine ball and roll over the affected area. Once you find the belly of the muscle where the pain exists place the medicine ball underneath it and hold it there for two minutes.

    Once you have worked the body with your medicine ball ensure that you stretch afterward to elongate the muscles.

    You can see all of my flexibility training tools here.

    YouTube Video

    I hope you find some relief with these pretzel stretches for your glutes. Which one was your favorite?

    Stay limber,

    Jadore Vanessa

    Vanessa Barthelmes.

    Glute Pretzel Stretch

    The post 3 Relieving Glute Pretzel Stretches & 3 Alternatives appeared first on Jadore Vanessa.


    Are Isaiah’s Chapters In Book Of Mormon?

    Before we begin to study Isaiah’s chapters in the book of Mormon it is important to go back to the beginning and learn about Isaiah and his teachings in the old testament of the bible. Who Is Isaiah? Isaiah and the lamb of God. Buy the painting here. Isaiah was one of the great four... View Post The post Are Isaiah’s Chapters In Book Of Mormon? appeared first on Jadore...

    Before we begin to study Isaiah’s chapters in the book of Mormon it is important to go back to the beginning and learn about Isaiah and his teachings in the old testament of the bible.

    Who Is Isaiah?

    Isaiah and the lamb of God. Buy the painting here.

    Isaiah was one of the great four prophetic prophets from the bible. Not only was he a great prophet Isaiah also served as a royal counselor for many kings, beginning with the last years of King Uzziah’s reign.

    The book of Isaiah begins with:

    “Hear me, you heavens! Listen, earth! For the Lord has spoken: I reared children and brought them up, but they have rebelled against me. The ox knows its master, the donkey its owner’s manger, but Israel does not know, my people do not understand.” Isaiah 1:2-3

    This passage speaks of how the people of Israel no longer know God. The Ox knows whom it’s master is despite the fact they can’t speak to each other. The Donkey knows where he belongs but Gods people do not understand their God and their place with God being his children.

    Isaiah goes on to talk about how God’s people have become corrupt. They offer sacrifices yet they do not repent and do not live the way God has told them too.

    This is seen in 1:15 “When you spread out your hands in prayer, I hide my eyes from you; even when you offer many prayers, I am not listening. Your hands are full of blood!”

    Redemption is always possible in the eyes of the Lord

    God always gives us a pathway for his children to return to him. He instructs the people to make themselves clean again, to stop doing evil and make yourselves spiritually clean before the eyes of the Lord.

    Just like a just parent the Lord forewarns us through Isaiah that if his people do not change their ways that there will be consequences: “They would be devoured by the sword, for the mouth of the Lord has spoken.”

    Isaiah Predicts The Assyrian Seige On Jerusalem

    Isaiah predicts the Assyrian king’s siege on Jerusalem. He also predicts the outcome.

    “King Sennacherib of Assyria came up against all the fortified cities of Judah and captured them,” II Kings 18:13. Hezekiah the King of Judah gives all the gold of the temple in order for his army to retract from Judah. Yet he sends his army commander to give a message being for Hezekiah to surrender.

    Faith In Action Saves Jerusalem

    Hezekiah was a dedicated man of God. He seeks Isaiah’s advice through his officials. Isaiah says: “Tell your master this is what the Lord says: Do not be afraid of what you have heard -- those words with which the underlings of the king of Assyria have blasphemed me. When he hears a certain report, I will make him want to return to his own country, and there I will have him cut down by the sword.” II Kings 19.

    Being faithful Hezekiah goes to the temple to pray on this message. The Lord tells him regarding the Assyrian King:

    “He will not enter this city, or shoot an arrow in here. He will not come before it with shield or build a siege ramp against it. By the way he came he will return, he will not enter this city. I will defend this city and save it.” 2 Kings 19:32

    That night the angel of the Lord went out and put to death a hundred and eighty-five thousand in the Assyrian camp.

    II KINGS 19:35

    What is the book of Mormon?

    Isaiah Chapters In Book Of Mormon

    “The Book of Mormon is another witness of Jesus Christ and confirms the truths found in the Holy Bible. Far from undermining the Bible, the Book of Mormon supports its testimony of Jesus Christ.” LDS.org

    The book of Mormon was written in the Americas by several prophets. Levi the first prophet was told to leave Jerusalem as she was falling and to follow God’s direction. Nephi who has many books in the book of Mormon was Lehi’s, son.

    The Book of Mormon is a volume of holy scripture comparable to the Bible. It is a record of God’s dealings with ancient inhabitants of the Americas and contains the fullness of the everlasting gospel. The book of Mormon

    Why Was Isaiah In The Book Of Mormon?

    YouTube Video

    Isaiah is in many chapters in the book of Mormon. Nephi was one of the leading prophets in the book of Mormon. Just how Isaiah was prophetic in the old testament.

    Having come from Israel, Nephi had a copy of the old testament as these corresponding quotes are written before the birth of Christ.

    Nephi uses the chapters of Isaiah in the book of Mormon to further enforce the importance of his predictions and teachings. These passages that are written were developed by Nephi’s prophecies and teachings.

    The Chapters Of Isaiah In The Book Of Mormon

    Isaiah Chapters In Book Of Mormon

    There are at least 52 accounts of Nephi quoting Isaiah in the book of Mormon. The reason for the quotes is that Nephi also had the gift of prophecy. He uses the chapters of Isaiah to further illustrate his visions, as well as Isaiahs, to hone in the importance of God’s message to his children.

    YouTube Video

    Latter-day Saints do not believe that the book of Isaiah was authored by several authors as other biblical scholars believe. Latter-Day Saints believe the entire book of Isaiah was written by Isaiah himself.

    This explains why the chapters in Isaiah are referenced in the book of Mormon, this is because Lehi was able to take the book of Isaiah with him when he left Israel. To travel to God’s new place for his family.

    “Prophets in the Book of Mormon, including the Lord himself, repeatedly declared the importance of reading Isaiah’s prophecies. They emphasized this point by quoting extensively from Isaiah in their own sermons and writings.

    Chart of Isaiah Chapters In Book Of Mormon

    This chart lists the Book of Mormon passages that quote or paraphrase the words of Isaiah, which held great meaning for the Nephites and also apply to us today.

    The main Nephite prophets who quoted Isaiah were Nephi, Jacob, and Abinadi. Next to the Book of Mormon references in this chart are corresponding references in the book of Isaiah.” Bringham Young University.

    BYU Studies Compilation

    Paraphrase One

    The first paraphrase on the chart is Nephi 10:8 and Isaiah 40:3. They both speak of the coming of Jesus Christ.

    “Yea, even he should go forth and cry in the wilderness: aPrepare ye the way of the Lord, and make his paths straight; for there standeth one among you whom ye know not; and he is mightier than I, whose shoe’s latchet I am not worthy to unloose.”

    Nephi 10:8 

    A voice of one calling: “In the wilderness prepare the way for the Lord;
    make straight in the desert a highway for our God.” Isaiah 40:3

    In this instance, you can see that Nephi is referencing Isaiah to further illustrate the imperative teaching that we need to prepare the way for the Lord. This is reaffirmed in the next paraphrases:

    Paraphrase 2

    Nephi 13:37 “And blessed are they who shall seek to bring forth my Zion at that day, for they shall have the gift and the power of the Holy Ghost; and if they endure unto the end they shall be lifted up at the last day, and shall be saved in the everlasting kingdom of the Lamb; and who so shall publish peace, yea, tidings of great joy, how beautiful upon the mountains shall they be.”

    Isaiah 52:7 How beautiful on the mountains are the feet of those who bring good news, who proclaim peace, who bring good tidings, who proclaim salvation, who say to Zion, “Your God reigns!”Listen! Your watchmen lift up their voices; together they shout for joy. When the Lord returns to Zion, they will see it with their own eyes.”

    Once again we see Nephi and Isaiah talking about the return of Jesus Christ to Zion and the people will see him and be filled with joy. Both messages speak of the importance of preparing the earth for Jesus Christ.

    FAQ

    Is the Book of Mormon a Bible?

    Isaiah Chapters In Book Of Mormon

    “The Book of Mormon is another witness of Jesus Christ and confirms the truths found in the Holy Bible. Far from undermining the Bible, the Book of Mormon supports its testimony of Jesus Christ. One passage says that the Book of Mormon “shall establish the truth” of the Bible “and shall make known to all kindreds, tongues, and people, that the Lamb of God is the Son of the Eternal Father, and the Savior of the world; and that all men must come unto him, or they cannot be saved” (1 Nephi 13:40).

    In its more than 6,000 verses, the Book of Mormon refers to Jesus Christ almost 4,000 times and by 100 different names: “Jehovah,” “Immanuel,” “Holy Messiah,” “Lamb of God,” “Redeemer of Israel,” and so on.

    Both volumes of scripture are a compilation of teachings as recorded by ancient prophets. While the Bible details events in the eastern hemisphere, the Book of Mormon documents the lives of the inhabitants of the ancient Americas.

    The book was written by many ancient prophets by the spirit of prophecy and revelation. “Their words, written on gold plates, were quoted and abridged by a prophet-historian named Mormon.” The introduction to the book of Mormon.

    What are the names of the books in the Book of Mormon?

    Isaiah Chapters In Book Of Mormon
    • Small Plates of Nephi.
    • First Book of Nephi.
    • Second Book of Nephi.
    • Book of Jacob.
    • Book of Enos.
    • Book of Jarom.
    • Book of Omni.
    • Words of Mormon.
    • Mormon’s abridgment of the Large Plates of Nephi.
    • Book of Mosiah.
    • Book of Alma.
    • Book of Helaman.
    • Third Nephi.
    • Fourth Nephi.
    • Book of Mormon.
    • Book of Ether.

    Is Book of Mormon true?

    There are mounds of evidence that the book of Mormon is true. Mainly through archeological artifacts that have been found throughout the United States of America. In fact, there are over 133 archeological artifacts that prove that the book of Mormon is true.

    Here are a few fun facts:

    Fact 1.

    Ancient Americans & Egyptians Used Hieroglyphs – Hieroglyphic script is found among both ancient American cultures and Egyptians. The Book of Mormon was translated from reformed Egyptian on gold plates.

    The Egyptian symbols for holy, heaven, all, and God are similar to ancient Mi’kmaq glyphs found in Canada. Other similarities between Near Eastern and Aztec language are currently being explored.” Conflict of Justice.

    Fact 2.

    The book of Mormon scribes the story of a highly righteous man called Levi, who was commanded to leave Jerusalem and he was forewarned of the fall. He follows God’s instructions and sails to the Americas. We see in the Cherokee Indian tribe that 1/4 of the tested population had Jewish genetics.

    Mr Yates a researcher and Cherokee himself says: “The essence of my findings is that the Cherokee have had families of Jewish heritage in their midst since before Columbus, and that early Jewish traders married Cherokee women to cement their ties with the tribe,”

    The following video displays mulitple accounts of evidence for the book of Mormon.

    YouTube Video

    The best way to find out if it is true is, to read the book of Mormon and ask Heavenly Father if it is true.

    What are the basic beliefs of the Mormon religion?

    When was Book of Mormon written?

    It was first published in March 1830 by Joseph Smith as The Book of Mormon: An Account Written by the Hand of Mormon upon Plates Taken from the Plates of Nephi.

    How do Mormons differ from Christianity beliefs?

    Isaiah Chapters In Book Of Mormon

    Members of the church of Jesus Christ Latter Day Saints also known as Mormons have a few distinct differences between their beliefs and traditional Christianity.

    Godhead

    Traditional Christians believe that the Father-Son and Holy Ghost are all one.

    Latter-Day Saints believe that Heavenly Father, Jesus Christ, and The Holy Ghost are all separate.

    Prophet

    We believe that Heavenly Father will always have a mouthpiece on this earth. Just like in the older biblical times when prophets were written of in the old testament, we believe in modern-day prophets to give us revelation and direction of the way He wants his church directed.

    Temples

    Isaiah Chapters In Book Of Mormon
    Left Solomons Temple, Right LDS Temple

    Members of the Church of Jesus Christ Latter-Day Saints have holy temples just like the Jewish had holy temples in Israel. Temples are God’s houses on this earth.

    Just like the Jews, Latter-Day Saints perform sacred washing and anointing ordinances for themselves and on behalf of others.

    YouTube Video

    Who do Mormons worship?

    The one and only Jesus Christ our savior.

    That is why the church is called The Church of Jesus Christ of Latter Day Saints.

    Can Mormons have more than one wife?

    Isaiah Chapters In Book Of Mormon

    Just like in the old testament Abraham, David, Jacob, and Solomon all had multiple wives. So did the early Mormon pioneers.

    Tody Mormons who have more than 1 wife are small cults that do not belong to the Church of Jesus Christ Latter Day Saints.

    These sects or cults today were made after the church declared that Mormons should no longer practice polygamy. This law was put into place on September 24, 1890.

    What are Mormons not allowed to do?

    Isaiah Chapters In Book Of Mormon

    We have a law of health which tells us that we should not drink tea or coffee for our own good. Just like how the Jews were told to abstain from pork by heavenly father, we feel the same about tea and coffee.

    Secondly, the law of health points us towards a vegetarian diet. We are told to only eat meat in times of famine or winter.

    Besides the law of health, we uphold the commandments and the teachings of Jesus Christ in our daily life.

    Our law of modesty is up to the individual for their own interpretation. Although you will generally find that Mormons shoulders are covered, skirts are to the knee and we don’t show off our bellies.

    What do Mormon missionaries do?

    Isaiah Chapters In Book Of Mormon

    Missionaries of the church of Jesus Christ of Latter-Day Saints dedicate themselves to spreading the gospel to the world. Men’s missions are two years while the women’s mission is 18 months long.

    It is completely up to the individual if they serve a mission or not. Teachers in the ward will prepare the missionaries before they head off for their official training.

    During this time the missionaries can not call home except for Mother day and Christmas. They are to immerse themselves in the Gospel every day. Their day starts at 6 am and finishes at 10 pm.

    The missionary’s ages are generally from 18 to 25. The church member will save up for their mission so that they can support themselves during the two-year mission.

    By teaching lessons about Jesus Christ and the gospel, the missionaries aim to bring as many people to Jesus Christ as they can.

    The missionaries receive a calling letter from the head of the church, that tells them where in the world they will serve their mission. We recently had a member from our Floridian ward come back from Madagascar. The possibilities really are endless.

    Will LDS practice polygamy again?

    No.

    Why do Mormons wear garments?

    Our garments represent sacred covenants that we have made with Heavenly Father, we are to wear them day and night.

    Here is a video that explains more about the temple’s garment.

    YouTube Video

    The LDS church says:

    “Adult members of The Church of Jesus Christ of Latter-day Saints who receive the endowment enter into sacred promises, known as covenants, to follow the highest standards of moral integrity and dedication to God. As part of entering into these covenants in the temple, members receive a simple undergarment—often referred to as the “temple garment” or “garment of the priesthood.” Unlike other ceremonial clothing used during the endowment, the garment is worn underneath members’ normal clothing for the rest of their lives, serving as a daily physical reminder of their covenant relationship with God.

    In ancient times, the Lord commanded the prophet Moses to make special garments for his brother Aaron and others who would officiate in the tabernacle: “Thou shalt make holy garments for Aaron thy brother for glory and for beauty … that he may minister unto me in the priest’s office” (Exodus 28:2–3). These garments included clothing that was visible to an observer and clothing worn underneath these outer layers.”

    Here is a great video reenacting the Jewish priestly garments and what they looked like.

    YouTube Video

    I hope I was able to clarify why Isaiah Chapters are In Book Of Mormon. If you have any other questions about being a Latter Day Saint pop them in the comments below.

    In happiness and health,

    Jadore Vanessa Logo

    Vanessa Barthelmes.

    Related Articles:

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    Isaiah Chapters In Book Of Mormon

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    41 Top Aerial Training Tips

    What Is Aerial Training The definition of aerial is: existing, happening, or operating in the air. The definition of training is: the action of teaching a person a particular skill or type of behavior. Marry the two together and you have a person performing particular skills that operate in the air. That is the perfect... View Post The post 41 Top Aerial Training Tips appeared first on Jadore...

    aerial training

    What Is Aerial Training

    The definition of aerial is: existing, happening, or operating in the air. The definition of training is: the action of teaching a person a particular skill or type of behavior. Marry the two together and you have a person performing particular skills that operate in the air.

    That is the perfect description of what aerial arts is. Aerial training is the dedication each aerialist has to train, reworking, strengthening, and mastering a new or pre learned move.

    There are several apparatuses that you can train on. Today we will discuss the main two being lyra or aerial hoop and silks. Silks can be used on their own or tied together as a sling. If you want to learn about more aerial apparatuses you can check out my article on 9 aerial arts classes to try today.

    WHAT IS LYRA?

    aerial training

    The Aerial Hoop, sometimes called Lyra, is a large metal hoop that is hung on a swivel and suspended from either one or two hang points. Aerial artists move around the hoop to perform a range of tricks such as poses, rolls, drops and double stunts.

    WHAT ARE SILKS?

    Aerial silks are also known as tissues or fabricThe artist can climb, wrap, bind and drop from the silks. The fabric used is not just any old fabric it is made from poly tricot. You can get them in low, medium and high stretch. Beginners start on a low stretch fabric so that they can learn how to climb and perform moves more easily, while the intermediate user may prefer the medium to high stretch as it is more comfortable when you are performing drops in the air.

    This has been the new apparatus I have been learning and I have to say I am loving it!

    What To Wear To Aerial Training

    What you wear completely depends upon what type of training you are undertaking. I personally am a large fan of unitards and leotards because when you invert everything comes down.

    Unitards or leotards the body still keeps nice lines and you can see them when you are working on new shapes.

    You want to make sure that when you are choosing either a leotard or a unitard that you make sure the blend is 90% cotton 10% spandex, otherwise you will be sliding all over the place and you won’t be able to train in it.

    aerial training
    aerial training

    HOW TO DRESS FOR A LYRA CLASS:

    When trying Lyra you want to make sure that you have long leggings on and a tight top. The leggings will help protect you from tears and scrapes on your legs.

    I always like to have a pair of legwarmers handy and socks just in case you are trying a new and painful trick. Leg warmers worn under the knees will help you slowly adjust to the bar. You will find in the beginning you will have a little fluid behind the knees and feel a little sore. I like to use arnica to ease fluid and bruising in the body.

    HOW TO DRESS FOR SILKS:

    Dressing for silks is a little bit different from Lyra. You want to ensure that you wear non-slippery tights and a t-shirt with sleeves. Fabric burn is real and hurts under your armpits.

    Beginner Aerial Training

    When you start training in your aerial classes there is a whole new level of strength that you will need to incorporate into your body. While a professional strength and conditioning coach would prescribe sports specific training and an assessment of the athlete we will have to focus on sports specific training and you can seek advice later in this article for athletic specific strength training drills.

    The Types Of Strength An Aerialist Needs To Have

    aerial training

    1. Static strength

    Static strength is building strength without moving. Ninjas practice static strength training by holding the same pose for an extended period of time. This method applies when we are stationary on an aerial apparatus. Examples of this are holding a front balance on the bar and being able to hold your leg in a high position such as a split for an extended period of time.

    2. Explosive strength

    The definition of explosive movements is when we quickly move weight in an explosive movement.

    Explosive movements are constantly being used in aerial arts. That is why sometimes you can perform a move earlier in the class but not later. These movements involve extensive muscular involvement and result in extensive energy expenditure.

    We use explosive strength when we are performing beats or when you quickly go from a resting pose into a high force move. The move has to use the extensive force of your entire body for that moment in time. An example of this could be moving from a dead hang on the silks to a fast inversion.

    An example of an explosive move would be the clean and jerk in Olympic weightlifting.

    3. Dynamic strength

    The definition of Dynamic strength is: Resistance of a structure to loads applied suddenly, as during an earthquake.

    We see this applied when we are performing fast drops in the air on aerial silks or lyra such as the move tombe.

    4. Endurance

    Endurance is not easy when it comes to aerial arts. I have only just got to the point where I can train silks non stop for an hour. Lyra I could train all day.

    Training endurance can be tricky as it depends on how many people are in the class and how much air time you get. If your studio has open gyms this is the perfect way to start.

    Begin putting the tricks together that you know or love. Before you know it you will have a routine. Building and rehearsing a routine is absolutely exhausting and a great way to start building up your endurance.

    When you don’t have access to a gym you can use a public monkey bar or pull up bar to increase your aerial stamina. Try the following drills:

    • Skin the cats
    • Underbar splits
    • Underbar pike mounts
    • Single knee hangs
    • Toes to bar
    • Pull-ups
    • Chin-ups
    • Straddle mounts
    • Meathooks
    • Delilah mount

    Another way I build stamina with strength is by working with calisthenics. I have to say the things calisthenics artists can do is pretty intimidating. It reminds me of a lot acrobatic static movements. We also hold static movements in the air just like calisthenics, therefor training in this art will help you when you are in the air.

    YouTube Video

    The Types Of Flexibility An Aerialist Needs

    aerial training

    Starting off I have to say I am a total flexibility nerd. Aside from my extensive training and practice I still buy and constantly read textbooks and professional journals on flexibility.

    An aerialist needs to have several different flexibility types to complement their training.

    Dynamic Flexibility

    Dynamic flexibility (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints. A great example of dynamic flexibility would be the range of movement of a karate kick. Or the range of motion in the shoulder when a pitcher throws the ball. 

    This applies to aerial in nearly all of our flexibility movements. Each time we move our limbs through a range of motion without the assistance of a hoop or silk we are using dynamic flexibility.

    An example of this would be a hip key or the ability to increase the range of motion in a hip hang of the leg that is not assisted by the hand.

    Active Flexibility

    Another form of Dynamic flexibility is active flexibility. Active flexibility is the ability to assume and maintain extended positions using only the tension of the agonist and synergist muscles whilst stretching the antagonist’s muscles.” An example would be a ballerina extending her leg in arabesque and holding the position in the air without external support. 

    If we take this to an aerial spectrum you can see this in an inverted split, Russian split on the unsupported leg and unsupported backbends on any apparatus.

    Passive Flexibility

    The ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus (such as a chair or a barre). ” An example of this would be the splits on the floor.

    We use this type of flexibility with double foot lock splits or a bullseye split.

    The downside of passive flexibility is that you need gravity or a supportive surface in order to perform it. As aerialists are in the air and supported only by themselves and the apparatus the frequency of this type of flexibility is quite low.

    Beginner Silks Training

    When you first start training for silks you can expect to do upright movements, moves from single foot locks and staying close to the ground.

    A few moves you will learn as an aerial silks beginner are:

    • Single foot lock
    • Candy cane
    • Single foot lock gazelle
    • Iron cross
    • Straddle inverts
    • Leila
    • Sailor
    • Bungee

    Beginner Lyra Training

    When you first start training for lyra you will start with underbar moves and a few in hoop tricks. The lyra will be set low so that you don’t have far to fall (we all do it).

    Here are a few beginner moves you can expect to learn:

    • Man in the moon/Lady in the moon
    • Amazon
    • Underbar split
    • Underbar hocks hang
    • Peter Pan
    • Bird
    • Mermaid

    Personal Aerial Training Practice

    Cultivating a personal aerial training practice is important for several reasons. You need to practice your moves, transitions, and tricks over and over again until they are perfect.

    Now that circus arts have moved into the mainstream market you will find a lot of studios who produce trick chasers and do not prioritize technique. This is harmful to the student as they are not developing the correct form and strength for the move which can result in injury. Secondly, that does not produce an aerialist. Aerialists need to work on routines, transitions, and stamina.

    I couldn’t tell you how many trick chasers I have seen that can not properly mount the lyra, in vine climb or straddle mount. I used to be the same until I moved into a technique based studio that trains aerialists for national competitions.

    How to work on your technique

    • Make sure your toes are pointed. All of the time. A good way to measure this is to place a piece of paper between your two front toes and make sure it does not drop while you are performing your movements.
    • Know what the move is meant to look like. While we need to work up to our tricks due to restrictions on strength, a proper straddle mount is with straight arms and bringing the legs up without any help from the floor. While you train straddle mounts with bent knees and kicking off from the floor, train for the technique you are supposed to be achieving. Your body will become accustomed to it more quickly.
    • How do you know if the move is proper form? As all teachers come in different levels of unqualified training and experience. A good way is to work with someone who trains for competitions or reference aerial physique tv. I have found in my personal experience that her form is beyond flawless and the move is heavily described so that you can ensure your body is in the right places.
    • Always ensure that your shoulders are always sliding down your back towards your glutes.
    • Work on constantly having the ribs knitted together. This means no flaring out. You want to have almost a dish like posture for the core.
    • Train in front of a mirror or record your training sessions. I am a big fan of recording my training sessions because not only can I watch my form, I can go back to earlier training sessions and see how far I have really come.

    Strengthening Weaknesses

    Part of your personal training practice also needs to include training our weaknesses. This is because we all have different areas of our bodies that we struggle with in strength and flexibility. I personally need to work on my lower core strength and my pull up endurance. This identifies the areas on which I need to train additionally to my normal training regime.

    Here are three mini-programs that can help you with your legs, core, arms, and back. All the areas we use in aerial.

    STRADDLE INVERTS

    Focus on unilateral hip adduction and abduction. A good way to strengthen the muscles for this movement is to implement forward step lunges, leg extensions and leg raises.

    OVERHEAD CLIMBS AND TRICKS

    This focuses on the chest, triceps, and back. Incorporate dumbell pullovers, overhead triceps extension, shoulder internal and external rotation.

    YouTube Video

    CORE STRENGTH

    SHOULDER TAPS

    Think “Same Same & Opposite Opposite”

    How to do it:

    • Start on all fours in a kneeling position.
    • Wrists in line with shoulders, knees in line with the hips.
    • Engage your core and lift your right hand and tap your left shoulder.
    • Repeat on the other side.
    • Life your right hand to tap your right shoulder. Repeat on the left side.
    • Continue alternating sides for three rounds of ten sets.

    SUPINE STRADDLES

    We can train straddles on the floor too!

    How to do it:

    • Laying on your back.
    • Bring your legs into a straddle position.
    • Ensure that your ankles and knees are in line with your hips.
    • Using your core strength raise your hips off the ground and roll forward along the spine until you can’t bring the hips forward anymore.
    • Repeat three rounds of ten sets.

    Check out the full guide to cross-training for aerialists here.

    Why It’s Important to Cross Train For Aerial

    Aerial arts

    The great thing about our bodies is that after six weeks we begin to adapt to movements. This is great for when we are in the air performing tricks, because it becomes easier for us to achieve them.

    The downside is that our bodies get used to those movements, so when we advance it does not have that new strength to move through the new range of motion. That is why we cross-train.

    Cross Training continues to build new strength that our bodies are not used to. While your aerial class may have a good ab work out if it’s always the same it is not going to challenge you. You need to change your strength routine every six weeks in order to gain more strength.

    You can get my cross-training program here.

    Circ Fit Aerial Training

    Circus aerial training is a sports specific strength and agility training method. This is what professional conditioning and strength coaches plan for elite athletes. Fortunately for me, I have access to one, my husband Garrett. Here are a few areas you should focus on when training for aerial arts.

    CHIN UPS & PULL-UPS

    How to do it:

    1. Grab the pullup bar with your palms down gripping the bar in a forward grip.
    2. Hang to the pullup-bar with straight arms and your legs off the floor.
    3. Engage your shoulders and pull yourself up by pulling your elbows down to the floor.
    4. Engage your traps, rhomboids, and lats as you move upward to the bar and downward.
    5. Ensure that you go all the way up until your chin passes the bar.

    This guide is amazing. It has a full program that you can use to progress you into your first pull up. So now you have no excuses to not nail that pull up.

    YouTube Video

    ROPE CLIMBING

    Climbing is all about endurance. Depending on the height of your studio’s ceilings you could be climbing more than 25ft. Climbs increase your cardiovascular system, improves technique and work the forearms. Try to work new climbs into your training repertoires such as sailor climb or freehand climb.

    I don’t need to tell you how to do this. If you only have a classic climb then how many climbs can you do on either side? If you have several climbs under your belt can you execute them all one after another including your good and bad side?

    TOES TO BAR

    How to do it:

    These can be assisted with the help of a training partner. The partner supports the legs in a pike position higher than the aerialist can hold. Then gently removes the support and places it again an inch further. Continue until you meet the aerialist no longer needs assistance.

    • Hanging from a Silk, Lyra, Monkey bar or a sit-up bar.
    • Keep the legs straight, engaged and glued together.
    • Bring the legs to meet the top of the bar.
    • Lower to the starting point.
    • Repeat three rounds of ten sets.

    CULTIVATING FOREARM STRENGTH:

    aerial training

    We use the AMRAP method. What is that you may ask? I said the same thing to my trainer. It means as many reps as possible.

    Gripping the bar in a forward grip lift the body off the ground and hang until your hands and forearms fail. Forearm strength and endurance is imperative in aerial arts. Give your body a break for 5 minutes and then repeat at least three rounds.

    Secondly, we are going to repeat the method above yet this time with a single hand grip. I find this is something that gets overlooked in strength and training warm-ups and cooldowns. There are so many stunning one-handed tricks you just need to gain the strength to perform them. The only way you will achieve that is through practice.

    aerial training

    Aerial Training Gear

    Dry Hands

    Dry hands is great for silks and lyra. Traditionally aerialists would use chalk for lyra and resin for silks. I love dry hands they work for both specialties and they can help prevent you from slipping.

    Arnica

    Aerial training lyra kisses
    Here is a few of my Lyra kisses

    Arnica will be your best friend especially if you are training lyra. You will get bruised often. Arnica helps take the fluid out of your bruises and gives you some relief. It will also heal the bruising faster. It’s every dancer’s secret weapon 😉 .

    Nail file

    Yes, you read right. A nail file. You will need to have one handy at home if you are practicing trapeze or lyra. You will build large calluses and when the rip it is painful because they are so deep. While your hands will rip no matter what keep the calluses filed down so when your hands rip they are shallow.

    Lyra

    If you are looking to buy your first lyra or aerial hoop make sure you read this first. There are a few things I wish I would have done differently.

    Go Tab Free

    Having no tabs allows you to make your lyra single tab or double tab with your span sets. It also avoids the uncomfortably a large tab brings when you are working on the top bar. Lyra is painful enough little alone a big metal square pushing into your limbs.

    Diameter matters

    Make sure the diameter of the bar is wide enough. A friend of mine bought her lyra from aerial essentials and the bar is so thin you simply can’t train on it. It is exceptionally painful and far from ideal. So I would steer clear of their lyras.

    Getting the perfect fit

    Get the perfect size for you. The diameter of the hoop needs to be the same measurement as the top of your hip to your heel.

    My hoop is from Coggs Circus. I have to say I absolutely love it and it is one of the favorites in the studio. The diameter of the hoop and the bar is perfect. It is sold steel and is anti rust proof.

    Silks

    When purchasing your silks you need to decide on what stretch level you want to use. I would recommend low stretch unless you have been training for some time and have worked on medium stretch silk. I would recommend checking out fire toys and aerial essentials for buying your fabric.

    Aerial Rig

    When buying your first rig it is really important that you buy one from a trusted provider. Ludwig rigs are industry-standard rigs. I personally love and trust Coggs Circus gear. They provide industry-standard a-frames with a pulley system. This is the first industry rig that I have found with a pulley system you can check them out here.

    Aerial Teacher Training

    aerial training
    Aerial Physique Teacher Training

    There are several leading institutions that provide aerial teacher training. The problem is there is no across the board-certified training standard. This is due to the fact that there is no regulation. With that being said in the industry there are some teacher training classes that hold more respect than others. A few of these are:

    You can read the full article that highlights the pros, cons, and information about each of these training programs in my article 5 studios to get your aerial certification at.

    Aerial Training Guides

    Aerial training guides are helpful when you are putting together a curriculum or classes you may be teaching. I have put together visual and written guides so you can have a great list of resources.

    Aerial Physique TV

    This is a great tool for aerial instructors and students.

    For teachers, this is a great resource tool for teaching new moves and sequences. The commentary is extremely descriptive and can be helpful to guide your students through new moves. Not only are there the moves, but there are also training drills included which is extremely helpful.

    When it comes to aerial silks students I would never advise trying tricks on your own that you have learned from tv. What this is useful for is for a reference to moves you have already learned, or perhaps something you would like to work on with your instructor.

    Hip Key -- APTV from Aerial Physique on Vimeo.

    Iron Cross -- APTV from Aerial Physique on Vimeo.

    aerial training

    Aerial Hoop Manual Volume 1 Aerial Hoop Manual Volume 2

    aerial training

    Beginning Aerial Fabric Manual Intermediate Aerial Fabric Manual

    aerial training

    The Aerial Yoga Manual 1

    I hope you enjoyed my 41 aerial training tips. If you have some to add I would love to hear them.

    In happiness and health,

    Jadore Vanessa

    Vanessa Barthelmes.

    41-top-aerial-training-tips

    The post 41 Top Aerial Training Tips appeared first on Jadore Vanessa.


    Jesus Heals The Leper & What It Spiritually Means

    In the new testament, there are several accounts of Jesus Christ’s miracles. One of them is Jesus healing the leper. This is written in the Bible as the first miracle that Jesus performed, but in fact, it was not. The reason that it was written first is to show the immense impact this one-act delivered.... View Post The post Jesus Heals The Leper & What It Spiritually Means appeared first on Jadore...

    In the new testament, there are several accounts of Jesus Christ’s miracles. One of them is Jesus healing the leper. This is written in the Bible as the first miracle that Jesus performed, but in fact, it was not. The reason that it was written first is to show the immense impact this one-act delivered. There is more to this story which may not initially be apparent the first time you read it.

    What Is Leporacy?

    Leprosy is a painful and infectious disease that is seen on the skin. The symptoms range from white patches on the skin to running sores to the loss of digits on the fingers and toes.

    The Story Of Jesus Healing a Man With Leprosy

    Mark 1:40-45 A man with leprosy came to him and begged him on his knees, “If you are willing, you can make me clean.”

     Jesus was indignant. He reached out his hand and touched the man. “I am willing,” he said. “Be clean!”  Immediately the leprosy left him and he was cleansed.

    Jesus sent him away at once with a strong warning:  “See that you don’t tell this to anyone. But go, show yourself to the priest and offer the sacrifices that Moses commanded for your cleansing, as a testimony to them.”  

    Instead he went out and began to talk freely, spreading the news. As a result, Jesus could no longer enter a town openly but stayed outside in lonely places. Yet the people still came to him from everywhere.

    YouTube Video

    What Does The Story of Jesus Healing The Leper Mean?

    In this time certain illnesses could deem someone to an isolated life. Leperacy was an infectious disease and it came with the weight of the sufferer having to be isolated for the rest of their days.

    Not only did one have to suffer from the isolation, people suffering from leporacy had to wear ripped clothes and yell that they were unclean to anyone who neared them.

    Leviticus 13:45-46

    “Anyone with such a defiling disease must wear torn clothes, let their hair be unkempt, cover the lower part of their face and cry out, ‘Unclean! Unclean!’  As long as they have the disease they remain unclean. They must live alone; they must live outside the camp.

    If that was not bad enough, the priests would deem them spiritually unclean. This meant that they were ‘unworthy’ to worship or praise God.

    Because Jesus blessed the leper and used the words ‘be clean’ he was not only talking about his physical body he was also healing the leper to be clean spiritually in Gods eyes.

    This displays the character of Jesus Christ and how he can not only make us clean physically but spiritually clean too.

    This increases the significance of this act, performed by Jesus Christ.

    The Law Of Spiritual Uncleanliness

    Levitucus:13 “The Lord said to Moses and Aaron,  “When anyone has a swelling or a rash or a shiny spot on their skin that may be a defiling skin disease, they must be brought to Aaron the priest or to one of his sons who is a priest. The priest is to examine the sore on the skin, and if the hair in the sore has turned white and the sore appears to be more than skin deep, it is a defiling skin disease.

    When the priest examines that person, he shall pronounce them ceremonially unclean.  If the shiny spot on the skin is white but does not appear to be more than skin deep and the hair in it has not turned white, the priest is to isolate the affected person for seven days.  On the seventh day the priest is to examine them, and if he sees that the sore is unchanged and has not spread in the skin, he is to isolate them for another seven days. 

     On the seventh day the priest is to examine them again, and if the sore has faded and has not spread in the skin, the priest shall pronounce them clean; it is only a rash. They must wash their clothes, and they will be clean.  But if the rash does spread in their skin after they have shown themselves to the priest to be pronounced clean, they must appear before the priest again.  The priest is to examine that person, and if the rash has spread in the skin, he shall pronounce them unclean; it is a defiling skin disease.”

    What We Learn From The Story Of Leper

    I love the first thing the leper said to Jesus Christ “If you are willing, you can make me clean.”

    The Leper approached Jesus Christ humble on his knees with faith and respect for Jesus Christ. This speaks to me of what God tells us to do. That is to display deep penatant attitude to him.

    “The sacrifices of God are a broken spirit; A broken and a contrite heart, O God, You will not despise.” Psalm 51:17

    These are all blessings, when we are broken-hearted, when our spirits are low it is then that we call out for a higher power, we seek God.

    Blessed are the poor in spirit, for theirs is the kingdom of heaven.” Matthew 5:3

    We see this scripture being played out with the leper. He approached Jesus broken-hearted and Christ made him clean for the kingdom of God. It is up to the Leper to keep this level of spiritual cleanliness. By keeping the commandments and partaking of the sacrament each week.

    This story tells us that it is never too late to seek Heavenly Father’s mercy.

    Attitude of Gratitude

    Offer the sacrifices that Moses commanded for your cleansing, as a testimony to them.

    We must show gratitude when we are blessed by Heavenly Father. We see this in the above scripture when Jesus tells the leper to offer the sacrifice. This was an attitude of gratitude mindset because the offering to Heavenly Father is showing him our respect, appreciation, and dedication to him.

    In 2020, you are not going to see anyone sacrificing an animal and leaving it out the front of a temple. In fact, if you did you would probably get the cops called on you. So how can we show Heavenly Father our appreciation today?

    • By honoring him and him only as God.
    • Repent daily and be sorry for what you have done.
    • Pray to him. Increase your relationship with Heavenly Father.
    • Keep his commandments.
    • Show the love you receive to God to other people.
    • Find his lost sheep. Be a shepherd to people around you who need it.
    • Tell friends about the Gospel.

    The Consequences Of The Lepers Actions

    Jesus had always been in danger and had the need for protection. This has always been because of the fear that the power may shift to Jesus Christ from several other leaders.

    When Jesus was born, King Herod was warned of a new king being born in Bethlem by the three wise men. Herod was so threatened by the thought of the people worshiping another King instead of him he committed mass genocide of any male child born that were two and under.

    After Herod, the threat of the Jewish priests and leaders began to grow in their hearts. They were worried too that the people would worship Jesus Christ and not them or their laws.

    After the leper had told all about his miracle that Jesus performed, Jesus could no longer come into the towns. Due to the threat of being found.

    Importance Of The Temple

    But go, show yourself to the priest and offer the gift Moses commanded, as a testimony to them.

    A Jewish temple is built as a holy place for Heavenly Father. It is literally God’s house here on earth. In ancient times before Christ, it was a place where Jewish Priests would perform rituals before entering the house of the Lord. These rituals were to make them spiritually clean so that they could reside in God’s presence.  Washing rituals, blood sacrifice, and priesthood clothing were used depending on what ritual they were performing.

    In Jewish temples, only priests were able to enter inside the temple. Their priesthood clothing had the 12 tribes of Israel engraved in them representing all the children of the earth. The priest would be the proxy for the sins of the world, and he would purify them on behalf of the people until the savior of the world comes.

    This phrase above “offer the gift Moses” spoken by Jesus Christ displays the importance of the temple to Heavenly Father. Since the sacrament was not around yet, to renew the baptismal covenants the jews would perform fire and cleansing rituals outside of the temple.

    The purification rituals for someone who has leperacy is as follows:

    YouTube Video

    The first phase consisted of the blood of a bird and sanctified water from the temple. “The priest shall order that two live clean birds and some cedar wood, scarlet yarn and hyssop be brought for the person to be cleansed.” Leviticus 14:4

    The blood and water were sprinkled seven times on the unclean person to remove any impurities.

    The second phase of the cleansing ritual was:

    “The person to be cleansed must wash their clothes, shave off all their hair and bathe with water; then they will be ceremonially clean. After this they may come into the camp, but they must stay outside their tent for seven days.” Leviticus 14:8

    During the third phase the person had to bring sacrifices (Lv 14:10-32) and blood and oil were placed on the ear, thumb and toe of the healed person (Lv 8:22-30). This washing and cleansing ritual can be seen in the following reenactment:

    YouTube Video

    Here is a little food for thought for you.

    What are you holding back on, that is holding you unclean in the eyes of God? What are you going to do to change it? How are you going to spiritually cleanse yourself?

    In happiness and health,

    Jadore Vanessa

    The post Jesus Heals The Leper & What It Spiritually Means appeared first on Jadore Vanessa.


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