In this article, we will be sharing one of movement patterns called the Shinbox, a program that requires internal rotation on one hip while the opposite hip is externally rotated. Continue reading “5 Unusual Exercises for Avoiding Back & Knee Injuries”
By Dr. Fabijan Cukelj. A concussion is a disturbance in brain function caused by a direct or indirect force to the head. It results in a variety of non-specific signs and/or symptoms and most often does not involve loss of consciousness. Continue reading “What Is Concussion”
By Dr. Fabijan Cukelj. Football is the world’s most popular sport. It is now estimated that more than 200 million people play some form of the game (i.e. including futsal and beach soccer) at one level or another. Continue reading “What Type Of Boots To Choose For Playing Football?”
What’s the #1 diet habit holding you back? Are we talking about eating pizza at 3am? Eating chips and drinking soda? Eating on the run? While all of these are pretty detrimental to your health and happiness, it’s still not the most detrimental diet habit. What’s the worst culprit? Continue reading “The Most Unhealthy Diet Habit”
By Amanda Roberts, CEAS, ATC. Imagine your job requires you to work at a standing workstation that comes up to just below the belt. To successfully complete your work, you are required to bend over at the waist and look down at your workstation. Would you enjoy working like this? Continue reading “The Fundamentals Behind Ergonomics”
IWS Athletic Trainer Ciara Daraghi was on hand to provide first-aid services at this year Tiger Cup Rugby Tournament, which took place at Western Academy Beijing (WAB) International School. Continue reading “IWS Athletic Trainer At Western Academy of Beijing Rugby Tournament”
On Saturday July 2, IWS launched the inaugural Health Activity Initiative event in Shanghai. Health Activity Initiative (H.A.I.) is a comprehensive wellness plan for kids aged 4-11 and families focusing on the importance of a healthy lifestyle – making exercise and fitness a lifelong habit. Continue reading “IWS launches Health Activity Initiative”
Over the past few years, platelet rich plasma (PRP) has received a lot of attention, partly because Kobe Bryant, Tiger Woods and other star athletes have used it. PRP has been credited with helping Kobe and various aging sports stars recover from conditions like sprained knees and injured tendons in less time than would be possible with other forms of therapy. Continue reading “PRP And Why Do You Need It”
IWS is the Official Medical Provider for the 2016 Brawl on the Bund which took place at the Hyatt on the Bund in Shanghai
Yoga’s not just for women, or just for people who like to meditate. It’s not just for the super bendy or for people who don’t like to work up a sweat. It is for everyone because it’s functional. It improves movement patterns, corrects muscle imbalances and alignment. It requires you to move through a full range of motion as you enhance dynamic flexibility. Here are the four poses that helps relieving your lower back pain.
Squat for Lower Back Pain
With your legs slightly wider than hip-distance apart, your weight in your heels, bring your hands to your chest in a prayer position. Press your hips back and bend your knees as you squat down as far as you can, until your glutes are just a few inches from the ground.
Press your elbows to the inside of your knees to keep them aligned with your toes. As you breathe slowly, sink your tailbone toward the floor and lift your chest to lengthen your spine.
Hold the squat for 15 to 20 seconds, stand, then repeat three or four times.
Cat-Cow for Lower Back Pain
On all fours – palms beneath shoulders, knees beneath hips – with your back flat, take a deep breath and look up, drawing your chest forward, hollowing out your low back and pressing your tailbone upward.
On your exhale, reverse the movement, lowering your head between your arms as you tuck your tailbone under and stretch your back up toward the ceiling like a cat.
Continue alternating between Cow and Cat Pose on each inhale and exhale for three to five cycles.
Downward Dog with Foot Pedal for Lower Back Pain
You can transition into Downward Dog from Cat-Cow. After taking a breath in and moving into Cow Pose (head and chest up, low back hollowed, tailbone reaching high), tuck your toes under.
On the exhale, press through your toes and lift your knees from the floor, pressing your hips high into the air as you extend your elbows and knees, dropping your head between your arms.
Your body should look like an inverted “V.” Press through your palms and the balls of your feet as you try to reach your heels toward the floor (they don’t have to touch). Allow your head to hang loose.
From this position, begin pedaling your knees, bending one knee as you straighten the other for a deeper calf stretch, then alternating legs. Continue pedaling your legs for three to five breaths.
Child’s Pose for Lower Back Pain
You can transition into Child’s Pose from Downward Dog by simply lowering your hips until your body reaches high plank position – body straight as you balance on your palms and the balls of your feet. From high plank, place your knees on the ground, spread wide, your feet touching.
Press your hips back until you are sitting on your heels, your arms on the ground in front of you. Reach your palms farther forward to lengthen your spine and feel a stretch through your shoulders as you allow your hips to become heavy, sinking further into your heels.