For many dealing with anxiety and panic issues, exercise can be a real struggle because it may lead to INCREASED anxiety or even full-blown panic. Lets take a look at this problem, what causes it, and why its so worth taking the time to solve.. My Links. -- https://theanxioustruth.com/links. Subscribe to My Newsletter. -- https://theanxioustruth.com/newsletter-youtube/
This week’s video is to address many of the questions and concerns that I hear every day from all of you. That question is “why does it feel so bad when we finally start to try and get better?” To be honest, it is completely normal. Why is that? It is because we have been stuffing things and numbing out from things for a long time, and each one of those experiences needs to be worked through. It takes time. It can be overwhelming, and we will want to stop and just go back to the way it was, but know that if we can push over this hump it will be worth it. Just try to remind yourself that recovery is a process, it is NOT perfection. We will have days when we go right back to our ED and act out, but then we will have days when we feel strong and we push through our meals and snacks. So be patient with yourself and your recovery.. I always recommend that people start by working on my free workbook. By gathering information about our ED, when it started, what triggers it, and what purpose it serves, we can come up with better tools to fight the urges when they come. So check that out (on my website katimorton.com) and let’s keep working hard to push through our recovery towards a Healthy Mind and a Healthy Body.. JOURNAL CLUB! Every Tuesday & Friday I post a journal prompt to help keep you motivated and working on yourself!. JOIN NOW: https://www.youtube.com/katimorton/join Order my book today! ARE U OK? http://geni.us/sva4iUY. http://www.katimorton.com. ****PLEASE READ****. If you or someone you know is in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.
These ab stretches will help stretch and rebalance the abdominal muscles. Your abdominal muscles can become tight and sore for many reasons including working out too hard and bad posture. When they become tight and sore, they promote more bad posture. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/ab-stretches. For the first stretch, you will lie down on your stomach in the prone position. Prop up on your elbows, and hold it for 30 seconds, doing it three times. If that is not enough of a stretch, you can come up into a pushup position with your arms, but keep your hips on the ground. If this is still not quite enough of a stretch, you can go up to your knees, and then drop your stomach down towards the ground getting a big abdominal stretch.. The next stretch will be with a Swiss or therapy ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your head drop off. If this is not enough of a stretch, you can reach your arms up and back and let them hang down. Hold this for 30 seconds, and do it three times.. Now you will get into a tall kneeling position. You can also do this one standing up, but you might get a better stretch on your knees. Reach your arm up and over to the opposite side. That will get your outer abs. If you want more of a central stretch, reach over and back. Hold this for 30 seconds, and do it three times on each side. You can alternate back and forth or do them all on one side at a time.. The last stretch will still be in tall kneeling. This one is a little tougher, and a stronger stretch, so you might not want to do it the first time until you loosen up your abs some. Lean back while in tall kneeling, and reach for your heels. Grab onto your heels, and arch your back pushing your chest upward towards the ceiling. Hold this for 30 seconds, and do it three times.. Related Videos: Swiss Ball Core & Back Strengthening Exercises (Basic): https://youtu.be/HsWYPWmzt5s?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM. Exercise Ball Core and Back Strengthening Exercises (Moderate): https://youtu.be/_ar1HKn_stc?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM. = SUBSCRIBE for More Videos: http://www.youtube.com/subscription_center?add_user=askdoctorjo. = Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.. http://www.AskDoctorJo.com. http://www.facebook.com/AskDoctorJo. http://www.pinterest.com/AskDoctorJo. https://www.instagram.com/AskDoctorJo. http://www.twitter.com/AskDoctorJo. http://plus.google.com/+AskDoctorJo. = Ab Stretches: https://www.youtube.com/watch?v=D1tzvP8dGR4. DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
You may start to feel like you “need” to work out or work out “hard,” so you go through class focusing on quantity rather than quality and aren’t truly present in your body. This can eventually lead to poor results and burnout. Any muscle soreness you feel 24 to 72 hours after exercise is called delayed onset muscle soreness, or DOMS, according to the American College of Sports Medicine (ACMS).
This soreness doesn’t show. Feel the Post-Workout Burn Less “Feeling the burn” after a workout is really your body recovering from the stress and strain of exercise. It’s a process that might.
Besides being new to the activity, the soreness is likely a result of your fitness level. If you’re not accustomed to working out, your muscles are going to reach a point of fatigue at a much faster rate than those of someone who’s more physically fit. So you’re going to feel a little sore after exercising.
If you sweat a lot or exercise or work outside in the heat, you may need more than that. If you’re getting enough sleep, staying hydrated, eating healthier and not overdoing it but still feeling worse during and after exercise, it may be caused by something else. Make an appointment with your doctor to rule out an underlying health condition. Over-training is a common cause of not feeling right after a workout.
Over-training occurs when you have pushed yourself too hard and your body responds physically and emotionally from the strain. Over-training can cause moodiness, extreme fatigue and an overall feeling of illness, says the American Council on Exercise. After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, say experts. “Muscles go through quite a bit of.
Live Strong explains that your body’s production of cortisol (the stress hormone) is known to be a hormonal change. “The concentration of cortisol decreases during the early stages of exercise, but then begins to rise during prolonged exercise, usually after about an hour. Find out why, plus six other bad post-workout habits you should avoid. Skipping the cooldown Going from 60 to zero is almost as bad as the opposite (i.e., not warming up). If you’ve ever exercised intensely after taking some time off—or you just tried a boot camp class at your gym for the first time—you know that you’re likely to feel pretty sore the next day.
That pain you feel that leaves you waddling around—and can feel even worse two days after a workout—is thanks to a phenomenon known as delayed onset muscle soreness, or DOMS.
List of related literature:
Your energy goes up before the workout, you feel better.
After an intense workout, your body repairs the damaged muscle with a combination of sleep, rest, and nutrition, thus increasing your caloric needs over the next several days.
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thank you so much for this video, Kati. I liked to hear that recovery is a process not a perfection, and when I went for the first time to a therapist, I felt like you describe using the emotional baggage and the suitcases. I like listening to you, Kati! A hug, see you then.
Do you think you need incline dumbell to build a good chest/upper chest? isnt incline barbell good too and still hits upper chest more than flat, which i emphasize at beginning of workout to build a lagging upper chest. Also do run a program
Too frequent workouts, short rest between sets, too much volume gives me real panicattacks after, can barely breath its like im in chock staring into the wall. So solution for me is; 1-2 workouts a week, lower sets if 12+ reps, rest minimum 2 minutes between set, and reduce coffee, eat pizza.
Thank you very much for showing how to do the stretches. They’re so simple, yet so effective. I work in an office at a computer all day and when I do these stretches at the end of the day it helps tremendously with my tight abdominal muscles. Also in the morning before I get up I lay in bed and do the first stretch that you show with your elbows on the bed and look up. This stretch is the easiest but really helps a lot. After doing these stretches, I also feel like I am able to breathe deeper and better. Keep the great content coming:-)
i am so incredibly happy i found this video because im trying to get help so thank you because i really needed advice like this thank you thank you thank you<3
Do u have a ab workout for lower back injuries…I had a ruptured disk 4 years ago. I cant find simple yet effective abdominal exercises that dont hurt my back:( I still suffer extreamly painful spasms down the side that got hurt, tricky finding a routine I like. I am not toned or strong so starting at the begining.
so iv always been pretty skinny my whole life, recently iv had a change i started a new medication which has caused me to put on alot of weight. iv never really been over 100. now im like 130 the change has made me so tired. all the time, its so much of a big change so fast iv gained this weight in 3 months. so iv recently started exercising and my stomach is killing me from the pain of it. so i just tried your stretches before exercising and im having trouble with the last one. it hurts my legs is that normal? iv tried suttle work out and it does hardly nothing like im not losing any weight. iv even changed my diet so im gonna stick to experiencing. im just gonna deal with the pain until there is none i guess. but yeah im not sure im doing the last one right either that or im more out of shape then i thought. i know in 3 months i went from Waring a 0 to 1 in jeans to a 4 5 in jeans my husband and i can ware the same size jeans now and its killing my self esteem. like i wanted gain weight but not this much… i talked to my dr about the medication she said that is a side effect and isnt worried about it but she isnt me and i dont like the weight but need the medicine it sucks.
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thank you so much for this video, Kati. I liked to hear that recovery is a process not a perfection, and when I went for the first time to a therapist, I felt like you describe using the emotional baggage and the suitcases. I like listening to you, Kati! A hug, see you then.
Do you think you need incline dumbell to build a good chest/upper chest? isnt incline barbell good too and still hits upper chest more than flat, which i emphasize at beginning of workout to build a lagging upper chest. Also do run a program
How do i stop abdominal pain on the abs legit i tried the stretches and it doesnt work im 12 yrs old trying to lose weight and i need help
Too frequent workouts, short rest between sets, too much volume gives me real panicattacks after, can barely breath its like im in chock staring into the wall.
So solution for me is; 1-2 workouts a week, lower sets if 12+ reps, rest minimum 2 minutes between set, and reduce coffee, eat pizza.
Thank you very much for showing how to do the stretches. They’re so simple, yet so effective. I work in an office at a computer all day and when I do these stretches at the end of the day it helps tremendously with my tight abdominal muscles. Also in the morning before I get up I lay in bed and do the first stretch that you show with your elbows on the bed and look up. This stretch is the easiest but really helps a lot. After doing these stretches, I also feel like I am able to breathe deeper and better. Keep the great content coming:-)
i am so incredibly happy i found this video because im trying to get help so thank you because i really needed advice like this thank you thank you thank you<3
Do u have a ab workout for lower back injuries…I had a ruptured disk 4 years ago. I cant find simple yet effective abdominal exercises that dont hurt my back:( I still suffer extreamly painful spasms down the side that got hurt, tricky finding a routine I like. I am not toned or strong so starting at the begining.
so iv always been pretty skinny my whole life, recently iv had a change i started a new medication which has caused me to put on alot of weight. iv never really been over 100. now im like 130 the change has made me so tired. all the time, its so much of a big change so fast iv gained this weight in 3 months. so iv recently started exercising and my stomach is killing me from the pain of it. so i just tried your stretches before exercising and im having trouble with the last one. it hurts my legs is that normal? iv tried suttle work out and it does hardly nothing like im not losing any weight. iv even changed my diet so im gonna stick to experiencing. im just gonna deal with the pain until there is none i guess. but yeah im not sure im doing the last one right either that or im more out of shape then i thought. i know in 3 months i went from Waring a 0 to 1 in jeans to a 4 5 in jeans my husband and i can ware the same size jeans now and its killing my self esteem. like i wanted gain weight but not this much… i talked to my dr about the medication she said that is a side effect and isnt worried about it but she isnt me and i dont like the weight but need the medicine it sucks.
hallo doc, thank you very much for ur awesome videos��..do you have abs workout video for someone who have herniated disc? thank you☺