Written by Genesha Michelle

The average American adult spends about a third of their waking hours sitting down. Yoga is an accessible exercise and an intentional practice that can go a long way in preserving our well-being when we are swept up in deadlines and meeting the daily demands of adult life. The benefits of physical activity, such as midday yoga, are plentiful. Here are four examples. 

1. Counteract tech neck. The typical adult hunches over a desk or mobile device for over 6 hours a day, staring downward, straining their shoulders and neck. These repetitive postures can create tension and pain, leading to syndromes like tech neck. 

2. Offer full-body stretches. Yoga incorporates full-body stretching and shifts mental attention to the body and breath. This switch interrupts the destructive sedentary patterns, loosening muscles and reducing stress on your neck and shoulders. 

3. Improve back pain. Not only is yoga helpful for upper body pain, but it is also the first line of treatment for chronic low back pain. Basic stretches, like the cat-cow pose, ease pain and improve mobility.

4. Better manage stress. Yoga supports stress management, mental health, healthy eating, weight loss, and quality sleep. It is a gentle way to release mental and physical stress caused by sitting and responding to work requirements most of the day. 

Start reaping the benefits of yoga by bridging your day with stillness and vigorous movement every Thursday at 12 p EST with my Yin/Yang Yoga flow. This in-person class is excellent for beginners and anybody curious about yin yoga. Check out our yoga class schedule and sign up today!

What is Reformer Pilates? Reformer Pilates is similar, yet, very different from mat-based Pilates. Reformer Pilates is done using the Pilates reformer machine and is generally more intense and more dynamic with the use of resistance via springs which form part of the machine.

1.  Doing Reformer Pilates may seem intimidating but it can actually be quite fun! The equipment moves with you and, at times, is used to assist you in doing some movements.
2. The Reformer is a resistance machine that allows for a full-body workout with less stress on the joints.
3. During your session, you can expect to use the spring tension to both challenge and support your core and spine.
4. Squat variations, upper body work, isometric planks, and stretching will all be included during every session.
5. Attachments and other equipment will be used throughout each session to supplement the Reformer exercise.

For a limited time, we are offering FREE 25-minute sessions for both members and non-members with Meg DiRuggiero. Members can attend a drop–in session on Mondays and Thursdays from 5-7pm. If that time doesn’t work for you please reach out to MegD@MintDC.com directly to coordinate!

We all know the importance of exercising but what about the importance of stretching? Stretching shouldn’t take a back seat to your health and wellness routine as it can help improve your range of motion and decrease your risk of injury – among other benefits! 

Studies have shown stretching can help improve flexibility, and, as a result, the range of motion in your joints.

Better flexibility may:

• Improve your performance in physical activities
• Decrease your risk of injuries
• Help your joints move through their full range of motion
• Increase muscle blood flow
• Enable your muscles to work most effectively
• Improve your ability to do daily activities

Before you jump into stretching it’s important to make sure you do it safely and effectively. Just like any other exercise, the technique is key!

Use these tips to prioritize safe stretching.

• Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles. We recommend warming up with light walking, jogging, or biking at a low intensity for 5-10 minutes. Or, of course, after your workout!
• Strive for symmetry. Everyone’s genetics for flexibility are different. Focus on having equal flexibility side to side.
• Focus on major muscle groups. Concentrate your stretches on major muscle groups such as calves, thighs, hips, lower back, neck, and shoulders.
• Don’t bounce. Stretching should be a smooth movement. Bouncing as you stretch can injure your muscle and may contribute to muscle tightness.
• Hold your stretch. As you work through the various muscle groups remember to breathe normally and hold each stretch for about 30 seconds.
• Keep up with your stretching. Though stretching can be time-consuming you can achieve the most benefits by stretching regularly, at least two to three times a week.

At MINT we’ve designed a dedicated stretching area at the front of the club, right next to our Member Lounge! Enjoy a quiet, light-filled area, with plenty of room to stretch and some equipment to help!

Mayo Clinic Resource