Available for purchase June 16th through July 14th, 2019
| Package | Per-session promo* | Trainer | Master Trainer | 3 payments (Trainer) | 3 payments (Master Trainer) | Expiration |
|---|---|---|---|---|---|---|
| 100 | $10 | $7,100 | $8,100 | $2,367 | $2,700 | none |
| 50 | $7 | $3,700 | $4,200 | n/a | n/a | 1 year |
| 20 | $4 | $1,540 | $1,740 | n/a | n/a | 6 months |
| 3 | $15 | $199 | $229 | n/a | n/a | 15 days |
If you’re heading out on vacation anytime soon – or making plans to do so – one of the things to consider is the effect that flying can have on your back.
Let me explain:
Cramped legroom, uncomfortable seating and being confined to a small space all contribute to lower back pain during and after a flight.
And when a substantial, 88% of people, experience increased back pain following a flight, I wanted to share 3 simple tips that will help support your back and make traveling much more comfortable when jetting off…
First off, if you’re going on a long flight – schedule your flights carefully.
Flying is the most tricky part of traveling for many people with back pain; being shoehorned into a cramped seat for hours on end can leave you feeling crippled.
Some people like to minimize their time in the air by booking direct flights whenever possible, which also helps reduce the number of time you have to lift your carry-on into the overhead bin too!
So, if you’re on a long flight, and you’re spending 5+ hours in the air, try to find a direct flight to minimize travel time and be sure to get up and move about, or stand at the back of the plane – only when the “seatbelt sign is off.” 😉
This next tip might seem self-explanatory, but when we’re sat on a flight – how often do we get up and move?
Unless you sleep well on planes and plan to nod off for the entire flight, you’ll probably want to request an aisle seat for your journey. This will allow you to easily stand up frequently and move around the cabin without disturbing your seatmates. Plus, sitting too long in the same position causes tightness and pain.
You can do some simple stretches in the back of the plane, and if you’re unable to get up, you can do some stretches in your seat such as neck rolls or raising your hands high above your head for a good stretch.
Next, are you taking a carry-on? If so, do your best to pack light.
Every extra item you squeeze into your carry-on is one more thing you’ll have to hoist up into the overhead bin or drag through the airport.
Make it easier on yourself by packing less and checking-in any bags you know you won’t be able to lift easily over your head.
This same advice applies for when you reach your destination too – when you’re out exploring, take a small backpack that distributes weight evenly rather than using a shoulder bag that places unnecessary pressure on one side of your body.
If you must carry a single shoulder bag, switch it regularly from one side to the other throughout the
day to make it easier on your body.
If you want more tips to ease back pain, ask for my FREE BACK PAIN REPORT that shows you ways to ease back pain naturally – it has some helpful exercises inside too which you can use on your vacation. Just email me at trupti@mmsspt.com and your digital copy will be on its way to you, right away.
Last year a 63 year-old patient (let’s call her Kay) came to my clinic very discouraged. She said she went to the doctor because of back pain and stiffness and was told she had arthritis. She was distraught as she lives alone, is very active and felt that she was doomed to live in pain. Funny thing was, her pain was very minimal and once I asked about her pain, here is what she said.
“It started after I trimmed 17 bushes around my house over a three-day period. I had never experienced back pain before this, but when the doctor told me I have arthritis, I knew I had to stop everything or I would live in pain.”
I smiled and gently assured her that her arthritis had been there for years and that if I trimmed 17 bushes in three days I would feel back pain and aches. I let her know that her life was not over by any means and the fact she was able to trim 17 bushes in three days proved she was far from being done with activities, BUT, I said, “Kay, maybe take a few less bushes a day and spread it out a bit longer and everything would be fine next time.” She left with a new lease on life relieved to know arthritis did not have to slow her down…
SO, with Spring nearly in full swing, it’s time to get your yard and garden prepared for summer. Is YOUR body ready? Many people spend the winter months less active, or hibernating (if you will), so you may be at risk for injury IF you do not prepare adequately. Getting out and working in the garden / yard too quickly can cause muscle pain, back, shoulder, and knee strains and pains.
Here are some tips to help avoid some common aches and pains you might encounter while gardening:
✓ Start slow and slowly progress the level of activity.
✓ Work smarter, not harder. Use tools to reduce risk and strain on body.
✓ Warm up first by walking &/or stretching before beginning yard / gardening work.
✓ STOP at any signs of pains in joints or back, though it is NOT unusual to have
some muscular fatigue or soreness with new activities.
✓ Feel free to use an ice pack for any region of soreness. I recommend up to 20’.
✓IF pain persists > 72 hours without relief, call our office for advice.
To HELP minimize risk of injury during working in yard/ garden, try these simple tips:
✓ Alternate positions frequently to avoid stressing muscles and joints or causing fatigue. Keep plant pots at various heights, on tables, at waist level and on ground to help with changing positions.
✓Drink MORE water than you think you need, many people are dehydrated and do not know it.
✓ Do not be afraid to take breaks to move, stretch and rest a bit each 45-60 minutes.
✓ Use proper tools to avoid stressing your body unnecessarily, e.g. knee pads for kneeling, thick handled spades for planting etc..
✓ When done with activities remember to “cool down” with a walk or gentle stretching activities.
MOST importantly, remember pain is a sign from your body that something is wrong. IT is not worth creating more problems by working through or pushing through pain. Don’t ignore your body’s cries for mercy. NOT stopping may cause more problems than it is worth. IF pain does NOT calm down in 48-72 hours, call our office and ask for help on what to do!! We are always here for you!!!!
New to yoga and wondering what some of the benefits are before taking your first class? Mint Dupont yoga teacher, Kelly Tobin asked some of her regular students to share one of the ways they benefit from including yoga into their fitness routine regularly.
Yoga quiets my mind and strengthens my body. I need both. – Melanie
Attending a regular yoga class (Kelly’s) has made me stronger. – Marianne
As a Hindu woman, it’s hard for me to find a yoga class that aligns with my spiritual practice. This class is that for me. I feel my body heat rising, my inner self shedding needed thoughts, and am so grateful to be in a safe space. Not all poses are available to me and that’s OK. That’s what a good yoga class is. Being able to listen to our bodies without compromising where we are in the moment. – Sangeetha
I like the attention to breath and alignment as well as the music and the ideas about yoga woven through the class. I feel like I get out of my head and into my body and I feel awakened and refreshed each time I walk out of class. – Stephanie
If you’re interested in seeing how practicing yoga benefits you we encourage you to sign up for a class this week!
By: MINT Yoga Instructor, Kelly Tobin
We are hosting an Open House weekend April 14 & 15. Bring your friends and family to tour the facility, drop in for a free class, and get to know some of our community partners! We will have exclusive offers this weekend only so don’t miss out!
Saturday, April 14: MINT Studios (1346 Florida Ave NW | Washington, DC 20009) noon-3pm
Sunday, April 15: MINT Dupont (1724 California St. NW | Washington, DC 20009) noon-3pm
4/14 – MINT Studio
Power Playground 1-1:30pm
Coach by Color Technology Cycle 2-2:30pm
4/15 – MINT Dupont
Power Playground 12-12:30pm
Cycle 12-12:30pm
By: MINT Yoga Instructor Bonnie Foote
Savasana might be the most important yoga pose that we do. It looks deceptively simple, but lying flat on the floor gives your body ideal feedback for maintaining neutral, healthy posture. It helps to reverse car-computer-couch slouch, bringing your spine, neck and shoulders into healthy alignment. A good long Savasana is also crucial for calming and regulating the nervous system–and, once you start delving into the meditative aspects of yoga practice, for calming the mind itself. Because of Savasana’s unique potential for supporting mental balance, some teachers will remind you that it may seem like the easiest yoga pose to do… but it’s also the hardest! Taking Savasana seems as easy as breathing, but like the breath, it can take a lifetime to fully explore.
If your low back feels tight or sore during Savasana, try adding a blanket roll under your knees–or, for the deluxe version, stack up blocks and blankets under your lower legs as if you had them up on an ottoman. You can also play with legs up the wall (a.k.a. Viparita Karani)—taking Savasana against a wall with your legs elevated, which is very calming for the nervous system. For another calming variation on Savasana, try lying belly down; if you like you can add a short stack of blankets under your torso, from just above your hip bones to the top of your head. You might listen to meditations or Yoga Nidra, you might focus on relaxing one part of the body (try the space between your eyebrows, your temples, or the base of your thumbs where they meet the hands), or you might just notice your shifting bodily sensations or the waves of your breath. In any case–enjoy! And know that, lazy as you look, you’re actually receiving all of the benefits of one of the most powerful yoga practices out there. Namaste.