The cacao bean is the source of perhaps the most magical and beloved foods on Earth because it is the source of chocolate. Even the cacao tree's official name, Theobroma cacao, recognizes the long-standing love most of us have for the fruit of this tree. Theobroma comes from the Greek language for "food of the gods." And while chocolate is the most popular and favorite of these foods from the cacao bean, an even healthier choice is raw cacao powder. How Is Cacao Powder Made? To produce raw cacao powder, raw cacao beans are simply cold pressed to remove the fat, and the remaining solids are ground into a fine powder. Cacao vs. Cocoa: What's the Difference? Cacao powder contains all the beneficial nutrients and beneficial compounds of the raw cacao bean minus the fat. In contrast, cocoa powder is made from roasted cacao beans. And even if they look alike, the two are different. In making cocoa powder, up to 90% of the nutrients and beneficial compounds in raw c
Why it’s beneficial
If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.
Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.
Keep reading to learn more about how these poses may be useful in treating back pain.
This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.
Muscles worked:
- erector spinae
- rectus abdominis
- triceps
- serratus anterior
- gluteus maximus
To do this:
- Get on all fours.
- Place your wrists underneath your shoulders and your knees underneath your hips.
- Balance your weight evenly between all four points.
- Inhale as you look up and let your stomach drop down toward the mat.
- Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
- Maintain awareness of your body as you do this movement.
- Focus on noting and releasing tension in your body.
- Continue this fluid movement for at least 1 minute.
This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.
Muscles worked:
- hamstrings
- deltoids
- gluteus maximus
- triceps
- quadriceps
To do this:
- Get on all fours.
- Place your hands in alignment under your wrists and your knees under your hips.
- Press into your hands, tuck your toes under, and lift up your knees.
- Bring your sitting bones up toward the ceiling.
- Keep a slight bend in your knees and lengthen your spine and tailbone.
- Keep your heels slightly off the ground.
- Press firmly into your hands.
- Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
- Keep your head in line with your upper arms or with your chin tucked in slightly.
- Hold this pose for up to 1 minute.
This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.
Muscles worked:
- latissimus dorsi
- internal oblique
- gluteus maximus and medius
- hamstrings
- quadriceps
To do this:
- From standing, walk your feet about 4 feet apart.
- Turn your right toes to face forward, and your left toes out at an angle.
- Lift your arms parallel to the floor with your palms facing down.
- Tilt forward and hinge at your right hip to come forward with your arm and torso.
- Bring your hand to your leg, a yoga block, or onto the floor.
- Extend your left arm up toward the ceiling.
- Look up, forward, or down.
- Hold this pose for up to 1 minute.
- Repeat on the opposite side.
This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.
Muscles worked:
- erector spinae
- gluteal muscles
- pectoralis major
- trapezius
- latissimus dorsi
To do this:
- Lie on your stomach with your legs extended behind you.
- Engage the muscles of your lower back, buttocks, and thighs.
- Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
- Slowly lift up your upper torso and head.
- Gently lift and engage your lower abdominals to support your back.
- Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
- Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
- Stay in this pose for up to 5 minutes.
This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.
Muscles worked:
- hamstrings
- gluteus maximus
- deltoids
- triceps
- serratus anterior
To do this:
- Lie on your stomach with your hands under your shoulders and your fingers facing forward.
- Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
- Press into your hands to slowly lift your head, chest, and shoulders.
- You can lift partway, halfway, or all the way up.
- Maintain a slight bend in your elbows.
- You can let your head drop back to deepen the pose.
- Release back down to your mat on an exhale.
- Bring your arms by your side and rest your head.
- Slowly move your hips from side to side to release tension from your lower back.
This gentle backbend may help relieve lower back pain and fatigue. It strengthens the back torso, arms, and legs.
Muscles worked:
- trapezius
- erector spinae
- gluteus maximus
- triceps
To do this:
- Lie on your stomach with your arms next to your torso and your palms facing up.
- Touch your big toes together and turn out your heels to the side.
- Place your forehead lightly on the floor.
- Slowly lift your head, chest, and arms partway, halfway, or all the way up.
- You may bring your hands together and interlace your fingers behind your back.
- To deepen the pose, lift your legs.
- Look straight ahead or slightly upward as you lengthen the back of your neck.
- Remain in this pose for up to 1 minute.
- Rest before repeating the pose.
Medically reviewed by Gregory Minnis, DPT, Physical Therapy
Comments
Post a Comment