Category: Wellness

Drug recalls occur when a medication is removed from the market due to safety concerns, manufacturing defects, or mislabeling. While recalls are designed to protect the public. They can also have serious consequences for patients, healthcare providers, and drug manufacturers. In this article, we will explore the causes and impacts of drug recalls, as well as the steps that can be taken to prevent them.

Introduction

Drug recalls are an essential part of the drug approval process. As they ensure that only safe and effective medications are available to the public. However, recalls can also be disruptive and costly. Both for patients who rely on these medications and for the companies that produce them.

Causes of Drug Recalls

Drug recalls can be triggered by a variety of factors, including safety concerns, manufacturing defects, and regulatory violations. Here are some of the most common causes of drug recalls:

Safety concerns

One of the most common reasons for a drug recall is safety concerns. This may be due to adverse effects, contamination, packaging defects, or other issues that could harm patients. In 2018, the FDA recalled the blood pressure medication Valsartan after discovering that it was contaminated with a potential carcinogen, which raised safety concerns after the drug had already been approved and was on the market.

Manufacturing defects

Another common cause of drug recalls is manufacturing defects. These may include incorrect dosages, impurities, labeling errors, or other problems that can affect the safety or efficacy of a medication. In some cases, manufacturing defects may be the result of human error. While in other cases they may be due to equipment malfunction or other issues.

Regulatory violations

Drug recalls may be triggered by regulatory violations. Such as failure to meet FDA standards or non-compliance with good manufacturing practices (GMP). These types of violations can lead to serious health risks for patients. As well as legal consequences for the companies that produce the medications.

Impacts of Drug Recalls

Drug recalls can have a variety of impacts on patients, healthcare providers, and drug manufacturers. Here are some of the most significant impacts of drug recalls:

Health risks to patients

The most significant impact of a drug recall is the potential harm to patients. In some cases, a recalled medication may cause adverse reactions or other health problems that could be life-threatening. Patients who rely on these medications may also face treatment interruptions or other difficulties in managing their health conditions.

Financial losses

Drug recalls can also result in significant financial losses for patients, healthcare providers, and drug manufacturers. Patients may incur additional medical expenses. While healthcare providers may need to spend more time and resources on managing the fallout from a recall. Drug manufacturers may also face lost revenue, legal expenses, and damage to their reputations.

Damage to reputation and trust

A drug recall can significantly impact the reputation and trust of the healthcare system. Patients who have been harmed by a recalled medication may lose faith in the medications available to them, while healthcare providers may hesitate to prescribe medications that have been recalled in the past. Drug manufacturers may also face a loss of public trust and confidence in their ability to produce safe and effective medications.

Legal consequences

Finally, drug recalls can lead to legal consequences for drug manufacturers, including lawsuits, fines, or criminal charges. These consequences may arise if a company violates FDA regulations or fails to address safety concerns in a timely and appropriate manner.

Prevention of Drug Recalls

While it is impossible to prevent all drug recalls, some steps can be taken to minimize the risk of these events occurring. Here are some of the most effective strategies for preventing drug recalls:

Robust quality control processes

One of the most important ways to prevent drug recalls is to implement robust quality control processes throughout the manufacturing process. This can include regular testing of raw materials and finished products, as well as ongoing monitoring of manufacturing equipment and processes.

Compliance with regulatory standards

Drug manufacturers must comply with a variety of regulatory standards to ensure that their medications are safe and effective. By staying up-to-date with these standards and ensuring that all products meet FDA requirements, drug companies can minimize the risk of regulatory violations and subsequent recalls.

Proper labeling and packaging

Proper labeling and packaging are essential to ensuring that medications are used safely and effectively. Drug companies should ensure that all packaging is properly labeled with the correct dosage, instructions, and expiration date and that all labeling is clear and easy to understand.

Prompt reporting of safety concerns

If safety concerns arise with medication, it is important to address them promptly and report them to the appropriate regulatory agencies. By doing so, drug companies can minimize the risk of harm to patients and potentially prevent the need for a recall.

Ongoing monitoring and surveillance

Even after a medication has been approved and is on the market, it is important to continue monitoring its safety and effectiveness. Ongoing monitoring and surveillance can help identify potential safety concerns early on and prevent the need for a recall.

Conclusion

Drug recalls are an important safety measure that helps protect patients from harmful medications. However, recalls can also be disruptive and costly for patients, healthcare providers, and drug manufacturers. By implementing robust quality control processes, complying with regulatory standards, and promptly addressing safety concerns, drug companies can minimize the risk of recalls and ensure that only safe and effective medications are available to the public.

FAQs

1. What is a drug recall?

A drug recall is the removal of medication from the market due to safety concerns, manufacturing defects, or mislabeling.

2. What are the most common causes of drug recalls?

The most common causes of drug recalls are safety concerns, manufacturing defects, and regulatory violations.

3. What are the impacts of drug recalls?

The impacts of drug recalls can include health risks to patients, financial losses, damage to reputation and trust, and legal consequences.

4. How can drug recalls be prevented?

Drug recalls can be prevented by implementing robust quality control processes, complying with regulatory standards, ensuring proper labeling and packaging, promptly reporting safety concerns, and ongoing monitoring and surveillance.

5. Why are drug recalls important?

Drug recalls are important because they help protect patients from harmful medications and ensure that only safe and effective medications are available to the public.

Sleep is an essential aspect of our overall well-being, affecting not only our physical and mental health but also our skin health. It is common knowledge that getting enough power nap is important for keeping our bodies healthy and functioning properly. However, not many people are aware of the significant impact sleep has on the appearance and health of our skin (1).

The effects of sleep on the skin are numerous and varied, from promoting skin rejuvenation to slowing down the aging process. In this article, we’ll delve into how sleep affects the skin and why it’s important to get enough of it.

• Skin Rejuvenation: While we rest, our body goes into a state of repair and regeneration. During this time, our skin cells are working hard to repair any damage that may have occurred during the day. This process is essential for maintaining healthy skin, as it helps to promote the growth of new skin cells and collagen production (2).

• Dark Circles: One of the most noticeable effects of lack of sleep is dark circles under the eyes. Lack of sleep can cause the blood vessels under the eyes to dilate, causing dark circles to appear. Puffy eyes are another common side effect of sleep deprivation.

• Inflammation: Sleep deprivation can lead to increased inflammation in the body, which can cause a host of skin problems. For example, chronic inflammation can worsen conditions like acne, psoriasis, and eczema (3).

• Skin Aging: Lack of sleep can accelerate the aging process of the skin. When we sleep, our body produces collagen, which helps keep our skin firm and elastic. Without enough sleep, our body produces less collagen, which can lead to fine lines and wrinkles (4).

• Dehydration: Sleep helps our body to retain moisture, which is essential for healthy skin. Without enough sleep, our body may become dehydrated, causing the skin to become dry and dull.

• Acne: Sleep deprivation can also exacerbate acne. Lack of sleep can cause the body to produce more of the stress hormone cortisol, which can lead to increased oil production and breakouts (5).

In conclusion, sleep has a significant impact on the health and appearance of our skin. Getting enough catnap is essential for promoting skin rejuvenation, reducing inflammation, preventing dark circles, slowing aging, maintaining hydration, and preventing acne. It is recommended that adults aim for 7-9 hours of power naps per night to maintain optimal health and skin. So, make sure to prioritize zizz in your daily routine for healthy and glowing skin.

REFERENCES

https://www.sciencedirect.com/science/article/abs/pii/S0031938406003933

https://www.sciencedirect.com/science/article/abs/pii/S1087079209001476

https://academic.oup.com/ced/article/40/1/17/6621145

https://www.sciencedirect.com/science/article/pii/S030698771000246X

https://link.springer.com/article/10.1007/s00484-009-0291-7

Recalls of drugs are widespread.

Does that imply the safety of our medications?

Drug recalls are a relatively common occurrence in the pharmaceutical industry. When a medication is found to pose a risk to patients, typically, actions are taken to address the issue and ensure patient safety. Due to a defect in its formulation, manufacturing process, or labeling. While drug recalls can be concerning, they are not necessarily an indication that all medications are unsafe.

The fact that drug recalls occur is a testament to the strict regulatory framework that governs the pharmaceutical industry. The United States Food and Drug Administration (FDA) ensures that all medications are safe and effective before approving them for use. After approval, the FDA monitors their safety profile through mechanisms such as post-marketing surveillance and adverse event reporting. If the FDA discovers that a drug poses a risk to patients, it can take several actions, including issuing a recall.

Statics about recalling the drug

According to statistics, drug recalls are a relatively common occurrence in the pharmaceutical industry. The FDA, reports that there were over 4,000 drug recalls between 2004 and 2011. However, it’s important to note that not all drug recalls are related to safety issues.

Only a small percentage of drug recalls are related to serious safety concerns. A study published in the Journal of the American Medical Association (JAMA) found that between 2004 and 2011. Only 3.7% of drug recalls were classified as Class I recalls. Which means they posed a serious health risk to patients. The majority of recalls were classified as Class II (58.5%) or Class III (37.8%). Which means they posed a less serious or no risk to patients.

It’s worth noting that manufacturers or distributors initiate the vast majority of drug recalls voluntarily, rather than the FDA initiating them. According to a report from the Government Accountability Office (GAO), between 2009 and 2011, over 80% of drug recalls were voluntary.

Reasons for recalling medication

Drug recalls can be initiated for a variety of reasons. In some cases, medication may be recalled due to a manufacturing defect that could affect its potency, purity, or sterility. For example, in 2020, the FDA issued a recall of certain metformin products. Which is due to the presence of a carcinogenic impurity.

In some cases, medication recalls occur due to labeling issues that could lead to confusion or incorrect dosing. For instance, in 2019, a recall was issued for a popular blood pressure medication because of a labeling error that could have caused patients to take the wrong dosage.

How does the patient get safe medication?

While drug recalls can be concerning, it’s important to note that they are relatively rare events. The vast majority of medications on the market are safe and effective when used as directed. Patients can help ensure the safety of their medications. By following the instructions provided by their healthcare providers and carefully monitoring for any adverse effects. If a patient experiences any unexpected symptoms or side effects while taking a medication. Then they should contact their healthcare provider immediately.

In conclusion, drug recalls are a common occurrence in the pharmaceutical industry. But they are not necessarily an indication that all medications are unsafe. Rather, they are a reflection of the rigorous safety standards and monitoring mechanisms in place to protect patients. Patients can ensure the safety of their medications by following the instructions provided by their healthcare providers and reporting any unexpected symptoms or side effects.

Here ARE five well-being tips YOU need TO recognize looking after yourself is one of the most essential skills you could research. Whilst you had been little, adults took care of your needs and invested in your future. They made sure to procure sufficient sleep, eat the right foods, and developed your mind and feelings. Adults helped you navigate emotional meltdowns and taught you the way to talk well. After you have become an adult, all the duty for self-care shifts to your shoulders. Alas, many adults war to exercise self-care and hold a wholesome stage of wellbeing.

An excessive amount of paintings, emotional strain, and excessive pressure can cause mental and bodily burnout. using a comparison, that specializes in well-being lets you stay efficient, completely happy, and found in your lifestyles. Right here are 5 wellness recommendations you need to understand.

1. Devour nicely, eat heartily!

if your parents advised you to consume more fruits and vegetables whilst you were little, they had been direct to something. nutrition can play a massive component in staving off chronic disease and promoting intellectual fitness. even though individuals have gotten entry to a variety of meals, plenty of what they eat is nutritionally bankrupt. A weight-reduction plan rich in nutrients, minerals, and important proteins is the foundation for correct health. if your weight-reduction plan isn’t outstanding, you can enhance it one step at a time. begin through reducing processed sugars, white flour, and fried foods. avoid premade items that might be complete with preservatives, food dyes, and different synthetic substances. subsequent, up your fruit and veggie intake. transfer to whole grains and range your weight loss plan with the seasons. Don’t neglect to drink lots of water so your frame and mind stay hydrated.

2. Protect yourself from Toxins

keep away from that pollution Your body can’t function properly if it’s reacting to toxins from your surroundings. alas, much ordinary care merchandise includes questionable components which could stress out your immune system. for instance, maximum scented candles are bought without a list of ingredients. The splendor enterprise, which is self-regulated, sells merchandise with chemical compounds which are regarded as hormone disruptors. Many constructing materials and even the end of new furnishings can emit poisonous fumes into your house through the years. removing the variety of pollutants your frame stories on everyday foundation could drastically improve your health. begin reading labels and take the movement to purify the air, water, and personal products internal your private home.

3. Exercise the lifestyle balance

practice lifestyle stability balance is a word that regularly comes up whilst human beings talk about wellness. The hassle with achieving stability is that existence is constantly converting. which means that your strategies for stability or even what balance means to you will trade over time. Don’t be discouraged while you discover yourself out of stability – make an effort to think again and self-accurate. Many humans think of stability in terms of opposites. as an example, you would possibly remember how a whole lot of paintings you’re doing as opposed to how plenty relaxation you’re taking. The goal is to discover a mix of relaxation and paintings that fits your character and lifestyle situations. stress and exhaustion are signs and symptoms that something is off-balance. By paying attention and readjusting, you could guard yourself against burnout and stay wholesome.

4. Spend money on yourself

human beings are complicated creatures. You might imagine your mental and bodily health as separate, however, they’re related. For instance, your frame might be more prone to a hectic mind when you don’t get enough sleep or if you drink an excessive amount of caffeine. begin taking note of the way you experience throughout the day and take steps to enhance your health. start using looking after the fundamentals. Are you ingesting enough water? operating out? Taking time to rest after a long work day? Getting sufficient sleep? You should also consider the health of your relationships. people are made for community and an excessive amount of isolation can aggravate despair and anxiety. find time for gaining knowledge of, put money into pursuits, and do belongings you enjoy together with your friends. spend money on yourself so that you can function nicely and revel in your lifestyle.

5. Prioritize Having Fun

As an adult, it’s vital to be accountable. You likely have payments to pay, mouths to feed, and debts to pay down. however, life is supposed for extra than work. one of the quality wellness suggestions we can percentage with you is to take time to experience yourself, as it’s a far investment in your average well-being – mainly if the manner you unwind is wholesome in itself. Spending time in nature, baking nutritious meals, or talking through existence with friends are all right approaches to have a laugh and spend money on fitness at an identical time. studies suggest that the quantity of instances you snort each day decreases as you age. that is unlucky because laughter is both physically and mentally rejuvenating. It instantly reduces stress, reduces blood pressure, and relaxes muscle anxiety. through the years, laughter can certainly give a boost to your physical immune machine and relieve aches. It’s profitable to make time each day for laughter.

Stuck for ideas? Try these… holiday Cardio WORKOUTS

A few quick and simple high-intensity routines will ensure you sustain your fitness levels, and will also help you keep those holiday calories in check.
interval sprints

Take a 5-minute jog along the beach, park or boardwalk to warm up.

How: Next, measure out and mark a 40-meter section. Jog from the starting point at 75% of your max effort for 15m. Inhale at the 15m marks, and proceed to complete the remaining 25m at 100% of your sprint capacity. Exhale when you reach the end of the interval. Walk back to point A, using this time to breathe deeply as you recover. When you reach the starting point, immediately repeat the interval.

Finish off the session with another 5-minute cooldown jog or walk, and some sea-side stretching or yoga.

Bodyweight cardio beach circuit

Power squat jumps
Stand upright with a neutral spine and your core engaged. Squat down as low as you can while reaching your hands backward through your legs. When you reach the bottom of the movement, jump up as high as you can while reaching your hands into the air. Perform 20 reps.

Walking lunge with kick
Stand upright with a neutral spine and your core engaged. Take a big step forward with your right leg. Strike with your heel and lunge as far down as you can. Ensure that your front knee stays in alignment with your ankle. Step forward and upward with your right leg, and bring the left leg forward. Kick forward with the left leg. Repeat the same movement by lunging forward with the left leg. Perform 15 lunges per leg.

Crab walks
Stand upright with your feet together. Step out to your left side and drop down into a deep sumo squat. Rise back up and continue to squat walk sideways for 10 reps. Reverse the direction of movement to return to the starting position.

Sand dune climbers
Dropdown into a fully extended plank position. Drive your knees up under your torso in an alternating fashion. Keep the tempo high as you complete 10 reps on each leg.

REPEAT THIS CIRCUIT 5 TIMES TO COMPLETE THE WORKOUT.

get out, get active

1. Hire a bike
There are often bike rental options at most popular holiday destinations. This is a great way to get around town or explore the promenade or small coastal towns. You can also consider organized bike tours, which will showcase the sights and must-see tourist spots.

Tips for hiring a bike:

1. Make sure it fits. The frame should be the right size for your height, and the seat should be adjusted to ensure the most efficient pedal stroke and comfortable riding position.
2. Opt for women-specific bike saddles, if available. You’ll be grateful you did after a day spent in the saddle.
3. Check the bike components before you set off. You don’t want to find something is broken after you’ve set off. Also, ensure there are a spare tire tube and a pump on the bike in case of a flat.

2. Explore on foot
A day of walking may not seem like a serious workout, but a few hours spent on your feet exploring the surrounding area is enough to burn some serious calories. Walking is also a highly effective activity to improve your health.

3. Go for a hike
Depending on where you stay, there may be a nature or mountain reserve nearby. Take a morning to head off and explore the great outdoors. It’s a great way to challenge your fitness on rugged and steep terrain, while also discovering new sights and sounds. Be sure to check local safety guidelines and weather reports, especially if you’re heading into the mountains, and equip yourself with a water bottle and warm clothing, at the very least.

Beach duathlon

If you’re feeling really adventurous, and the ocean or body of water is safe to swim in, why not try a beach sprint duathlon?

A traditional duathlon combines two of the three disciplines of triathlon, normally in a run-bike-run format. However, without access to a bike, your beach duathlon will follow a run-swim-run activity sequence.

the workout

Depending on your level of fitness and proficiency in the water, aim to run and swim in 5-minute intervals.

Leg 1: 5-minute run @ 75% effort

Leg 2: 5-minute surf swim

Leg 3: 5-minute run @ 95% effort

You can repeat the duathlon 2 or 3 times, resting between each set, for a serious 30-45 minute cardio workout.

Beach running guidelines

It’s important to note that there is a marked difference between running on the harder, more compressed sand near to the water, compared to the dry, loose sand. It is easier, and probably better for the body to run along the harder sand. Sand near the water at low tide is the hardest and most level – so checking the tide reports will be beneficial.

Surf swimming guidelines

Swimming in the ocean requires significant considerations. First and foremost, make sure your stroke is strong, efficient, you breathe properly and you’re fit and strong enough. Additional guidelines to consider include:

Don’t swim alone, and always swim on beaches where a lifeguard is present. Tell them where you intend swimming so that they know where you are and are more likely to spot you if you call for help, or to look for you if they lose sight.

Always check surf reports (usually posted on boards at the beach) to check prevailing currents and conditions.

Wear goggles and use sight-breathing – every few breaths take a look where you’re headed. This way you can avoid long detours taken when you veer off in one direction.

Respect the surf. If you are feeling nervous about the size of the waves, rather find a rock pool or public swimming pool. You must only attempt to swim through the surf if you are confident.

Know what to do if you’re caught in a riptide. Don’t fight against it. Rather swim parallel to the shore if the riptide has taken you behind the breakers to move in an arc around the tide to get back to shore.

GET INSPIRATION FROM A TRAVEL PRO

Jen knows how to get her sweat on pretty much anywhere in the world. No gym? No problem! Check out some of her creative and effective workouts

IT’S ALSO WORTH REMEMBERING THAT YOUR CARDIO EXERCISE CAN BE INCIDENTAL WHILE ON HOLIDAY.

Here are a few ideas to ensure you get out and get active to explore your holiday spot of choice, while also getting a suitable workout.

Picking up an injury is like getting the flu – it stops us in our tracks and derails our normal routine, both in life and in our training.

However, just like you can take precautions to avoid the flu, you can also reduce your risk of injury.

It’s an important consideration because whenever we’re active we impose a certain amount of stress and strain on our bodies. While the right amount of stress will elicit a beneficial response, too much stress can break down the body. And the amount of stress you can impose on a structure, muscle group, or the body as a whole depends on numerous and varied factors.

That’s why, when it comes to stressing the body through exercise, I apply what I call the ‘Goldilocks principle’ – not too much, not too little, but just the right amount! But how, exactly, do you do that?:

MIX IT UP

1. Prepare your body with a warm-up

Just like you warm up your oven before baking a tasty treat, you also need to prepare your body for what you’re about to serve up during an impending exercise session. This is particularly important if you train first thing in the morning, after 8 hours spent in bed, or after 8 hours of sitting at a desk at work.

During these extended periods of inactivity or movement, muscles, joints, ligaments, and tendons tend to tighten up and we lose mobility. As such, hopping straight out of bed to bang out a few weighted lunges, or a 5km time trial will likely lead to injury.

But who has time to spend 10 minutes warming up before a 45 minute HIT workout? Well, consider that those 10 minutes could save you 6 or more weeks of recovery time and it no longer seems like such an effort, does it?

Dynamic warm-up routines that are specifically tailored to your workout are best. For example, before a run, a 5-minute treadmill walk, some jumping jacks, jump rope, and leg swings are ideal.

If you’ve got a strength training session planned, execute the movements without weights before loading up the bar. Keep your reps low and move through a full range of motion. Some extra elements of dynamic mobility drills are also highly recommended.

ALWAYS USE THE RIGHT GEAR This point is not so much about looking good, but rather it’s about feeling good!

2. Cross-train to cover all the bases

It’s human nature for people to stick to what they like, or what they’re strongest at. Runners like to run, cyclists like to cycle, and weightlifters like to lift. However, sticking to one training modality limits our exposure to other beneficial exercises, while also increasing the repetitive strain we place on the same structures by sticking to the same activities.

If you’re a cardio bunny, it pays to include some weight training to strengthen both your primary mover muscles and the weaker ancillary muscles that get less of a workout when you run, pedal, or swim. This will also make you a stronger runner, cyclist, or swimmer, which improves performance. The same goes for weightlifters – some cardio will improve your fitness and strength endurance.

And everyone should include stability training in their routines to ensure their bodies function as an integrated system. This is a vital element to reduce your injury risk. So mix up your workouts, and make sure you target all of your muscle groups. Not only will this approach help you avoid that dreaded training plateau, but it will give your muscles and joints a much-needed break from the same routine.

3. Perfect your technique

The technique is everything, whether you run or lift weights. The proper technique ensures you’re engaging the right muscles, which will reduce your risk of injury as the stress is placed on the strong primary movers, instead of the smaller or weaker stabilizer and accessory muscle groups.

Proper technique also ensures that you get the maximum benefit from the exercises you perform. It is therefore essential to learn the right movement sequence and patterns before increasing variables in your training, such as the weight, intensity, or volume. Ask trained and qualified professionals for guidance – that’s what they’re there for. It may require an upfront investment in a coach or personal trainer, but the long-term benefits will be worth it.

4. Follow a sensible progression

Whether you’re starting a new exercise program or training for your 20th marathon, it is essential that your training progresses at the right pace to meet your goals and avoid injuries. Taking exponential leaps in your training volume or intensity from one week to the next is not the way to do it. You will get injured!

So, how exactly should you go about progressing your workouts effectively, and safely? Through the application of the scientific training principle of progressive overload. A common guideline employed in program periodization by fitness professionals is the 10 percent rule. This is by no means a hard and fast rule. Rather, it is a conservative guideline that simply states that you should increase your activity by no more than 10 percent per week. That can be applied to any metric, such as distance, weight, or speed. For example, if you did a set of squats using a 50kg barbell, at your next session you shouldn’t exceed 55kg to ensure a safe progression path. The same applies to running. If your weekend long run was 10km last Sunday, this Sunday’s run should not exceed 11km.

5. Rest and recover

Rest and recovery are important components of any training program. Every qualified fitness professional and coach will build into a program period of rest and active recovery to give the body time to recuperate and adapt to the training.

It’s also important to listen to your body, as it usually gives us plenty of signals and warning signs when it’s getting tired and about to tap out. However, most of us choose to ignore them! When you experience pain or discomfort, it’s a definite sign that something is wrong. So take time off if you start to experience niggles, or if you just feel run down.

This is especially important when selecting training shoes. They need to be fit for purpose, with the right support and materials used to create a suitable and efficient platform for human movement. The wrong shoe can change your movement patterns and can shift impact stress onto other joint structures, particularly during high-impact activities such as running, plyometrics, dance classes, or gymnastics. This is a leading cause of injury, so never choose form over function.

“Props allow you to experience a deeper or different sensation in a pose that you may have been practicing often.”

YOGA ALSO HELPS TO CALM THE NERVOUS SYSTEM AND CENTRE THE MIND.

Most yoga workouts activate your sympathetic nervous system, while yogic breathing connects you back to your breath and trains the mind to stay present, leaving you in a relaxed state by calming the parasympathetic nervous system.

WE ALL KNOW THAT YOGA INCREASES FLEXIBILITY, BUT WHY ARE SOFT, SUPPLE MUSCLES IMPORTANT?

Weight training and other cardio exercises such as running or cycling are repetitive, so specific muscle groups can become overworked, causing shortening of the muscle and tightness.

Runners, for example often suffer from tight hamstrings, hip flexors, calves, and the stabilizing muscles of the outer hip and thigh, including the iliotibial (IT) band. Short tight muscles cause dysfunction and are prone to injury. Yoga helps to lengthen out these tight muscles, which can speed up recovery, while also restoring a natural range of motion. Both of these functions help to prevent potential injuries.

Why use the Ora Wheel?

Yoga props such as blocks, straps, and the Ora Wheel make more challenging yoga poses achievable by those of us who are not quite as flexible as we would like to be.

They also allow you to experience a deeper or different sensation in a pose that you may have been practicing often. But you don’t need to be a yogi to experience the benefits of the Ora Wheel. When used after your normal workout, the Ora Wheel can help you derive many of the benefits that you would normally only gain at a full-length yoga class without actually having to go to the class.

Here’s how…
It helps to use a yoga mat or any sticky exercise mat for these exercises. Once you are in a position or pose, try to hold the position for five breaths. One breath includes a long inhale through the nose and a controlled, slow exhale through the nose.

Head Beyond the Knee

TARGETS: Hamstrings and back

• Starting out: In a seated position, bend one knee, bringing the foot of the leg towards the inner thigh of the other leg. Extend the other leg, bringing the Ora Wheel underneath the lower calf or just above the calf, depending on what feels more comfortable.
• The movement: Micro-bend the knee of the extended leg and flex the foot of the extended leg. Hold onto the front of the Ora Wheel and draw your torso forward first, then slow down towards the inside of the extended leg. Hold for five to ten breaths and then swap legs. Keep the neck and jaw muscles relaxed.

TIP: Do not over-stretch by pulling too hard on the Ora Wheel and forcing the torso towards the extended leg.

Revolved Head to Knee

TARGETS: Hamstrings, inner thighs, side-body, chest

• Starting out: Keeping one knee bent and the other leg extended on the Ora Wheel, turn yourself away from the wheel and place your arms on the inside of the legs. Reach the hand closest to the Ora Wheel to the heel of the extended leg and hold onto that heel. If you are less flexible, bring that hand onto the shin of the extended leg.
• The Movement: Flex the foot of the extended leg. Reach the other hand up towards the sky first and then over in the direction of the extended leg. After five breaths swap legs.

Extended Leg Squat

Keeping the extended leg on the Ora Wheel and the foot of that leg flexed, lift onto the ball of the foot of the bent leg. Bring the hand that is further away from the Ora Wheel onto the mat for support, with your palm flat and fingers spread. Reach the other hand up towards the sky. Either hold it there or take that hand behind your back, drawing the shoulder of that arm back behind you (maybe even holding onto the inner thigh of the bent leg). After five to ten breaths swap sides.

Seated Angle Posture

TARGETS: Hamstrings, inner thighs, side-body, back

• Starting out: In a seated position, take the legs wide apart, flexing both feet and micro-bending both knees.
• The Movement: Roll the Ora Wheel towards the inside of one foot and reach the other hand up towards the sky first and then alongside your ear in the direction of the foot that is closest to the wheel. After five to ten breaths swap sides.

Seated Side Stretch

Following that:
Turn the Ora Wheel so that the short end faces you. Place both hands on top of the wheel and then, using the hands and keeping the belly lifted, slowly roll the Ora Wheel away from you, bringing your head between the upper arms. Keep your feet flexed. Look down at the mat, but don’t drop your head – keep it in line with your shoulders. After five to ten breaths, lift your belly again and slowly come up, rolling the Ora Wheel back towards your torso. Keep the neck relaxed as you lift and lower.

Forearm Plank

TARGETS: Core, shoulders, back

• Starting out: Kneel on the mat, bringing the Ora Wheel behind your feet. Lift your feet up and bring the wheel close to your knees, placing the front of both shins on and to the side of the wheel, with both feet on top of the Ora Wheel. When you feel like the wheel is fitting snuggly behind the shins, place your elbows and forearms down on the mat, palms facing down. The elbows must be shoulder-width apart.
• The movement: Push your forearms into the ground, engage the core, and lift the knees off the mat. Keep your hips in line with the shoulders and straighten the legs into a forearm plank. Hold this plank pose for five to ten breaths. Next, lift the hips up towards the sky, rolling the Ora Wheel towards your face and coming onto the top of the feet. Keep the hips lifted for three to four breaths. Slowly lower the hips down to shoulder height again. Repeat this three or four times.

The same can be done with straight elbows, extending the legs back into a regular plank position.

• The Movement: Lift the hips up to above the shoulders and lift one leg, and then the other. Experiment with moving from having one leg lifted and the other foot on the Ora Wheel to balance in handstand. To come down, bring the knees down to the mat and then slowly take the tops of the feet off the wheel.

• Starting out: In a seated position with your knees bent, bring the feet close to the buttocks and the Ora Wheel behind the lower back. Cradle the back of your neck with your hands, interlacing your fingers.
• The movement: Lean back, look up, lift the hips up, and press the feet into the mat. Roll backward over the Ora Wheel, bringing the crown of your head onto the mat. Either extend the arms back behind you, maybe bringing the thumbs to touch the mat, or hold onto the opposite elbows. Hold for eight to 10 breaths.

Supported Bridge to Plough

TARGETS: Hip flexors, side-body, back, shoulders

Next, walk the feet closer to the Ora Wheel and slide onto the back of your head, extending the arms out to the sides on the mat, with palms facing up. Lift one knee up while extending the other leg. After three to five breaths, swap legs.

Hold onto the bottom sides of the Ora Wheel and lift both knees up at the same time. Extend one leg at a time back behind you. Allow the toes to come down behind the back of your head. After three to five breaths, slowly come out of the pose.

In this variation of bridge pose, your neck is vulnerable, so keep looking up and relax the neck and jaw muscles.

Bridge Pose

TARGETS: Hamstrings and back

• Starting out: Lying on your back, bring both feet onto the Ora Wheel. Push both feet onto the top of the wheel while slowly peeling your back off the mat, starting with the lower back.
• The movement: Shuffle onto your outer shoulders so that the backs of your upper arms are in contact with the mat and your entire back is raised up off the floor. Turn your palms to face up, to allow further rotation of the shoulders. Shuffle one foot slightly more to the center of the top of the Ora Wheel. Lift the other foot off the wheel, extending the lifted leg towards the sky. Flex the foot of the extended leg strongly. Hold the position for five breaths and then swap legs.
• Finishing: When lowering yourself down, first bring the raised leg to meet the foot on the Ora Wheel. Next, bring your upper back down to the mat, then the middle back, and finally the lower back. To release the back, move the Ora Wheel off the mat and bring the outer edges of the feet down to the outer edges of the mat, with your feet facing forward, allowing the knees to ‘tent-in’. Relax the lower back and take five to ten breaths.
• Starting out: Kneeling on the mat, with your knees hip-width apart, bring the Ora Wheel behind your back and lower the buttocks down onto the Ora Wheel, leaning back as you do so. Cradle the back of your head with your hands, with fingers interlaced.

Pigeon Pose

TARGETS: Hip flexors, back, shoulders, thighs

• The movement: Slowly lower all the way back over the wheel onto the crown of the head. Release the hands, either extending the arms alongside your ears or reaching the hands towards the knees, holding onto the sides of the calves.
• You can also try bringing the forearms down alongside your ears, with elbows drawing in towards each other. Creep the fingers towards the toes, touching them if you can. To come out of the pose, move slowly and cradle the back of the head to support the neck when lifting yourself up.

• Starting out: Coming into a lunge position with the fingertips on the mat, bring the Ora Wheel to just above the knee of the extended leg.
• The movement: Slowly roll backward and forwards on the wheel, keeping the hips low and lifting the back foot slightly off the mat.

Extended Puppy Pose

TARGETS: Upper back, side-body, shoulders

• Starting out: Kneeling on the mat, bring your hips to above your knees. Place both hands to the top of the Ora Wheel and then slowly roll the wheel away from you, keeping the core engaged and the elbows straight.
• The Movement: Bring your head to between the upper arms. Allow the chest to sink gently towards the mat. Then, lifting the torso away from the mat slightly, thread one arm underneath the other. Come into a twist of the torso and back, bringing the side of your face down to the mat. Keep the neck and jaw relaxed. After five to ten breaths, swap sides.

High Lunge

TARGETS: Hip flexors, hips, thighs, hamstrings, back

• The movement: Keeping the body still and the back foot on the mat, lift your arms up towards the sky. Bend the back knee and bring the back foot close to your back. Then, with the arm on the same side as the lifted foot, slowly reach back to hold onto the outside of the foot. After five to ten breaths, swap sides.

Forearm Balance to Scorpion Pose

TARGETS: Back, core, latissimus dorsi muscles, hamstrings

• Starting out: Come onto all fours on the mat. Lower the elbows down and take hold of the bottom sides of the Ora Wheel. Bring the crown of your head to touch the wheel and look down at the mat. Lift the hips up and walk the feet towards the wheel.
• The movement: Lift one leg and then hop up engaging your core, lifting the other leg as you hop up. Come to balance on your forearms. Slowly lower one foot on the wheel behind your head, bringing both feet down onto the top of the wheel, if you can. After three to five breaths, slowly come out of the pose and swap sides. In order to safely come out of the pose, bring one foot down to the mat at a time.

Note: In order to safely come out of any back-bending pose on the Ora Wheel, always cradle the back of the head to support the neck. Walk the feet down the mat, away from your buttocks, rolling up slowly and eventually bringing the buttocks back down onto the mat.

Yoga is a complete framework for improving the health of the body and the mind. Although numerous people begin to practice yoga for its physical advantages, they promptly start to discover that yoga is significantly more than an exercise program.

Yoga offers mental advantages through the act of the asanas and furthermore through meditation, which might be important for all Yoga classes.

Eventually, Yoga moves beyond physical and psychological wellness to include spiritual improvement and prosperity. Yoga is so rich and complex that it is all the more effectively alluded to as a lifestyle; a healthy lifestyle.

On the physical side, yoga asanas are a gentle form of exercise that allows the gradual stretching of muscles: forward bends, backbends, twists, and inversions from seated, standing, and inclined positions.

The body itself gives opposition, so there is no requirement for extra equipment like the weights utilized in other exercise programs. Bodies toned by yoga exercise are solid without overdeveloped muscles.

Relationship Between Health And Yoga

• Physical Wellbeing: Yoga Improves blood circulation and overall organ functioning.

• Mental Wellbeing: Bring down stress, upgrades intensity of relaxation, and stamina and presents more noteworthy intensity of focus and self-control.

• Spiritual Well Being: Regulation and change of blood chemistry through appropriate synthesization of neuroendocrinology emissions, dispassionate internal vibrations lead one to accomplish the ability to control the psyche and to turn out to be free from the impact of external forces compelling one to lose to equanimity.

• Social Wellbeing: Yoga professionals become bright, enjoy conversing with people, share issues with companions, and can understand that there are other people also who are sailing in the same boat so that one can undoubtedly mix-up in a group by more joyful nature.

Role Of Yoga In Health And Fitness

Yoga takes place main roles in three areas:

1.physical

Flexibility:

yoga encourages the body to turn out to be more flexible, carrying a more noteworthy range of movement to muscles and joints, flexibility in hamstrings, back, shoulders, and hips.

Strength:

many yoga poses support the heaviness of your own body in new manners, including balancing on one leg, (for example, in Tree Pose) or supporting with arms to increase strength.

Better breathing:

most of us inhale shallowly into the lungs and don’t really think about how we relax. Yoga breathing activities, called Pranayama, concentrate on the breath and improve lung limit and posture, and fit the body and psyche which benefits the whole body. Specific kinds of breath can likewise help clear the nasal passages and even calm the central nervous system, which has both physical and mental advantages.

Heart disease:

with less stress and blood pressure, the odds of cardiovascular diseases are prevented. Increasing blood circulation and fat consuming outcomes in bringing down cholesterol.

Diabetes:

yoga stimulates insulin creation and decreases glucose to prevent diabetes.

Gastrointestinal:

yoga improves gastrointestinal in women effectively.

Digestion:

yoga helps ladies to remain healthy by adjusting digestion results by controlling appetite and weight.

Pain Prevention:

increased flexibility and strength can help prevent different instances of back pain, chronic pain, neck pain can be decreased with yoga practice.

2. Psychological

Mental calmness:

yoga asana practice is intensely physical. Focusing so eagerly on what the body is doing has the impact of carrying calmness on the psyche.

Stress Reduction:

yoga gives a genuinely necessary break from stressors, as well as helping put things into viewpoint. Yoga controls breathing, which diminishes tension. It additionally clears all the negative emotions and thoughts from the mind prompting a decrease in depression.

Focus:

yoga increases concentration and inspiration in speedy time. This is the reason women from all parts of life practice yoga since better concentration can bring about a better focus on life and career.

Memory:

yoga stimulates better blood flow particularly to the mind, which reduces pressure and improves focus prompting better memory.

Body Awareness:

doing yoga will give an increased familiarity with your own body. It increases the level of comfort in your own body. This can prompt an improved posture and more prominent self-confidence.

3. Spiritual

Inner Connection:

yoga can assist with making a bond, a connection among body and brain separated from every other advantage.

Inner peace:

yoga is the main strategy known to us for better and faster internal peace. Inner peace improves our ability in setting on compelling choices even in serious conditions.

The motivation behind life:

yoga is a simple exercise strategy that has various advantages, mentally and physically apart from allowing us to achieve internally. It assists with finding the motivation behind life and insider facts to a healthy long life.