How Yoga Can Improve Your Athletic Performance

first_imgSo how can you help your body escape the multitude of ace bandages, kineseo tape, and soft braces? Yoga and stretches. Now you don’t have to be able to put your feet behind your head or do a handstand with a one-arm balance to have a significant effect on loosening those muscles. Not everyone can do a full yoga class or yoga sequence before going on to their activity of choice, but even just 5-10 minutes of stretching with some yoga poses can be of great help. As President of the Tight Hamstring club the Hamstring Stretch is one of my all time favorites. Now not everyone can reach their toes so I recommend using a strap to place around the ball mound of the foot to make it easier. The key is to let the shoulders stay on the ground and isolate the stretch for the hamstrings. Everything else should just be chilling and supporting. Remember to keep it simple, make it fun, and don’t be too hard on yourself. If you are very stiff, just embrace that and move slowly. Enjoy how your body feels when you open, move and awaken those muscles. This is time for you, time to breathe, and time to become aware of your physical form and mental awareness. The Reclined Easy Twist is great for easing back and neck tension before and after a work out. It is one of my favs for tennis. To get a deeper stretch it is always best to do this on the exhale. Don’t force your body into the twist let the breath work the movement naturally. This is wonderful for those pesky IT Bands to which are often times hard to stretch. Perfect for runners and cyclist.  Twists improve the health of the spine, shoulder openings, and mobility and digestion.  Yoga can enhance your core strength, improve balance and coordination, ward off injuries from overuse or repetitive motion, increase flexibility, improve focus and agility, and help recovery time.  A few years ago, while training for a tennis tournament in the Caribbean, I asked some of my male friends to hit with me before my match. Prior to getting on the tennis court, I did some side stretching and yoga poses that I knew worked best for my body. As I often say in my yoga classes:  I am the President of the Tight Hamstring Club. Those suckers are always screaming at me! I have learned after all these years as an athlete and yoga teacher that stretching is essential.   Forward bends help stretch hamstrings, increase body awareness, calm the nervous system and improve stabilization.  Standing poses build strength in ankles and increases flexibility in hips and hamstrings. center_img Low Lunge is wonderful for opening up the hip flexors and accesses many of the large muscle groups, Be sure to have your heel aligned with the knee to avoid any extra strain on the knee. You can place your hands over your head if you would like or support your hands on either side of the ground with some blocks for extra support.  This Side Angle Stretch relieves stiffness in the back and shoulders. It opens the rib cage to allow for more oxygen and better breathing and stretches the groins, knees and ankles and tones the abdominal muscles. This stretch is great for kayakers! If you cannot place your hand on the ground just use a yoga block or place hand on knee. Listen to your body, don’t push yourself.  This is not a competition.  Learn how yoga can improve athletic performance with simple stretches! Backbends help create expansion in the lungs for better respiration, digestion, and elimination I believe we have made yoga a bit too showy in the Western world. I like the simple and highly effective deeper-hold-type stretches. Here are a few of my favorites: In the meantime, my tennis buddies were assessing their racquets, strings, and grips. They then proceeded to take out a plethora of ace bandages, kineseo tape, and soft elbow supports.  As I continued into a low lunge stretch I couldn’t help but smile as I watched them spend the next 15 minutes taping and supporting their muscles from old injuries and anticipating new ones. Curious at this point, I couldn’t help but ask, “Are you guys going to stretch before getting on the court?” “Oh no,” they replied succinctly. “We don’t have time to stretch.” As I pranced my injury-free body to my side of the court, I watched my fellow tennis mates limp and hobble over to their positions.  Now, these guys were all in the early 40s but it was like watching Night of the Living Dead. last_img read more

Manchester United to offer refunds, season ticket delay to fans

first_imgTopics : United would be one of the clubs worst affected should the 2019/20 season fail to be completed as they sit fifth in the Premier League, outside the Champions League places, and are still involved in the latter stages of the Europa League and FA Cup.However, Manchester City’s two-season ban from European competition could allow their city rivals to qualify for the Champions League if it is upheld for next season. “The club fully supports the collective intent to complete the Premier League, FA Cup and the UEFA club competitions,” United said in a statement on Friday.”However, if it were decided that games cannot be played, or needed to be played behind closed doors, Manchester United confirms it will offer season ticket holders either a pro-rata rebate against their season tickets for next year, or a pro-rata cash refund based on the number of games still to be played. Manchester United will refund supporters if they have to play their remaining home games of the season behind closed doors or if they are scrapped due to the coronavirus pandemic.The deadline for season ticket renewals for next season has also been suspended, with no indication as to when the current campaign can re-start.English football has been suspended until April 30, but a meeting of Premier League clubs next week is expected to push that date further back.center_img “The season ticket renewal deadline, initially 1 May, has been suspended.”United have also committed to paying 3,000 casual staff for their remaining five home Premier League games even if they are cancelled or played behind closed doors.Earlier this month, the Red Devils paid travelling fans £350 ($429) towards travel and accommodation costs when their Europa League last-16, first-leg match against LASK in Austria was forced behind closed doors at short notice.”By pushing the season ticket renewal deadline back and confirming our policy if games were to be cancelled or played behind closed doors, we want to ease any concerns our loyal fans may have in the current circumstances,” said Richard Arnold, United’s Group Managing Director.”They give Manchester United their support year after year, and at this time, we are committed to supporting them.  Our message to them is clear — we are all in this together.”last_img read more

10 dead in Nigeria as boat capsizes: Govt agency

first_imgTen people were killed, five rescued and four others went missing when a passenger boat capsized in Nigeria’s commercial capital Lagos, a government agency said on Saturday.The boat was heading to Badagry from the Kirikiri area of the city late Wednesday when it sank in heavy currents, the Lagos State Waterways Authority (LASWA) said in a statement.”A total of 19 persons were involved in the incident; five were rescued with 10 persons confirmed dead and four passengers still unaccounted for,” the agency said. It said most of the passengers were not wearing life jackets, contrary to maritime safety regulations.Read also: 10 missing after fishing boat capsizes off Indonesia”LASWA has apprehended the boat captain and has handed him over to marine police for further investigation and sanctions,” it said. “The emergency and regulatory authorities are still on a search and rescue operation,” it added.Boat accidents are common in Nigeria because of over-loading, disregard of safety guidelines, lack of maintenance and bad weather.Last month, dozens of passengers were killed when their overcrowded boat capsized in the central Benue state.A day earlier, seven people had died in Ikorodu, outside Lagos, when their boat sank following heavy rains.Topics :last_img read more

Morehead St. looks to end streak vs Tennessee St.

first_img Share This StoryFacebookTwitteremailPrintLinkedinRedditTennessee State (16-12, 8-7) vs. Morehead State (12-16, 6-9)Ellis T Johnson Arena, Morehead, Kentucky; Saturday, 3 p.m. ESTBOTTOM LINE: Tennessee State looks to extend Morehead State’s conference losing streak to five games. Morehead State’s last OVC win came against the Southern Illinois-Edwardsville Cougars 58-49 on Feb. 6. Tennessee State fell 83-62 at Eastern Kentucky in its last outing. VETERAN PRESENCE: Each of these teams has relied heavily on their seniors this year. Jordan Walker, Justin Thomas and Djimon Henson have combined to account for 46 percent of Morehead State’s scoring this season. For Tennessee State, Carlos Marshall Jr., Wesley Harris, Jy’lan Washington and Michael Littlejohn have combined to account for 57 percent of all Tennessee State scoring.MIGHTY MARSHALL JR.: Marshall has connected on 30.8 percent of the 146 3-pointers he’s attempted. He’s also made 76.8 percent of his foul shots this season.WINLESS WHEN: Tennessee State is 0-6 when scoring fewer than 62 points and 16-6 when scoring at least 62.PASSING FOR POINTS: The Tigers have recently used assists to create buckets more often than the Eagles. Morehead State has an assist on 36 of 75 field goals (48 percent) across its past three outings while Tennessee State has assists on 42 of 68 field goals (61.8 percent) during its past three games.DID YOU KNOW: Morehead State has committed a turnover on just 17.8 percent of its possessions this season, which is the second-lowest percentage among all OVC teams. The Eagles have turned the ball over only 12.3 times per game this season.___ For more AP college basketball coverage: and was generated by Automated Insights,, using data from STATS LLC, Associated Press center_img Morehead St. looks to end streak vs Tennessee St. February 21, 2020last_img read more

Next is steeplechase as Uganda’s search for Olympic glory continues

first_imgIt has been disappointing so far, but Uganda’s search for glory at the Games of the XXXI Olympiad continues Monday with the steeplechase runners seeking a place in the final.Benjamin Kiplagat  and Jacob Araptany will run in heat 1 and 3 in a race that is dominated by the Kenyans. Even before the final, it looks already like the battle will be for any other medal – if any at all – other than gold.For the last 36 years, the Kenyans have won gold in the 3000m steeplechase, and in 1992 and 2004, made it a 1-2-3.Led by defending champion Ezekiel  Kemboi, their stars include former junior champion  Conseslus Kipruto who has the year’s season’s best of 8:00.12.Uganda’s best steeplechase runner Kiplagat will have to clock his best ever time of  8:03.81 to challenge them, but he first must qualify for the final. His best performance was five years ago in 2010, and with a season best of  8:20.35, the 27-year-old will hope for a performance that gets him one of the best finishers places.The top 3 in each heat, and six best finishers in the 3 heats makes the final. 102092Jeroen D’HOEDTBEL8:31.548:30.03 62859Krystian ZALEWSKIPOL8:19.918:16.20 42312Ole HESSELBJERGDEN8:30.518:30.51 112425Yoann KOWALFRA8:17.838:12.53 22010Ali MESSAOUDIALG8:27.998:27.99 Tuesday August 16 Women’s 5000m round 1 – 3.30pmJuliet Chekwel and Stella ChesangMen’s 1500m round 1 – 4-30pmRonald MusagalaWed August 17 Men’s 5000m round 1 – 4.05pmJacob Kiplimo, Phillip Kipyego and Joshua Kiprui CheptegeiWomen’s 800m round 1 – 4.55pmHalimah Nakaayi and Winnie NanyondoMen’s Steeplechase finalThursday August 18 Men’s 1500m semifinalWomen 800m semifinalFriday August 19 Women’s 5000m finalSaturday August 20 Men’s 1500m finalWomen’s 800m finalMen’s 5000m final 3.30pmJacob Kiplimo, Phillip Kipyego and Joshua Kiprui CheptegeiSunday August 21 Men’s Marathon final 3.30pmSolomon Mutai, Jackson Kiprop and Stephen KiprotichSteeplechase heats line up 32167Nelson Kipkosgei CHERUTICHBRN8:26.238:22.24 82366Abdelaziz MERZOUGUIESP8:26.158:18.03 72340Yemane HAILESELASSIEERI8:22.528:22.52 13014Jacob ARAPTANYUGA8:29.608:14.48 132350Fernando CARROESP8:33.698:21.78 82467Rob MULLETTGBR8:22.428:22.42 12183Mitko TSENOVBUL8:21.348:20.87 52658Kazuya SHIOJIRIJPN8:31.898:31.89 92364Sebastián MARTOSESP8:19.338:18.31 12743Hamid EZZINEMAR8:19.318:09.72 152740Soufiane ELBAKKALIMAR8:14.418:14.41 ORDER / LANEBIBATHLETECOUNTRYSB 2016PB 143016Benjamin KIPLAGATUGA8:20.358:03.81 32130Altobeli DA SILVABRA8:28.568:28.56 52391Chala BEYOETH8:17.848:17.84 32211Chris WINTERCAN8:27.188:26.55 42379Kaur KIVISTIKEST8:33.758:32.23 142946Abdalla TARGANSUD8:31.208:31.20 22594Abdoullah BAMOUSSAITA8:32.548:32.54 72678Ezekiel KEMBOIKEN8:14.197:55.76center_img 102683Brimin Kiprop KIPRUTOKEN8:19.337:53.64 92430Mahiedine MEKHISSIFRA8:20.108:00.09 52748Hicham SIGUENIMAR8:20.538:16.54 22205Taylor MILNECAN8:26.978:19.90 123120José PEÑAVEN8:26.368:20.87 133005Aras KAYATUR8:29.918:29.91 83055Donald CABRALUSA8:20.728:13.37 152013Bilal TABTIALG8:20.268:20.26 102399Tafese SEBOKAETH8:17.758:17.75 72315Mohamed ISMAIL IBRAHIMDJI8:23.778:23.77 ORDER / LANEBIBATHLETECOUNTRYSB 2016PB 62389Hailemariyam AMAREETH8:21.108:21.10 62172John Kibet KOECHBRN8:09.628:09.62 123052Hillary BORUSA8:24.108:24.10 112599Yuri FLORIANIITA8:30.038:22.62 Cheptegei best Ugandan so farUganda’s best performance so far has come from 19-year-old Joshua Cheptegei who finished 10th in the 10,000m final that won was Britain’s Mo Farah. He gets another shot when he runs his favourite race, the 5000m.Other notable performances have come from Peruth Chemutai in finishing 7th, and getting a 17th ranking with a personal best in her steeplechase heat while marathoner Adero Nyakisi could only manage 68th. Juliet Chekwel would have had a better result if she had finished the 10,000m final.The boxers failed to make any impact in the preliminary rounds, same as the swimmers.Monday August 15 Men’s 3000m steeplechase round 1 – 4.25pmBenjamin Kiplagat and Jacob Araptany 132995Halil AKKASTUR8:53.538:18.43 92990Amor BEN YAHIATUN8:20.728:14.05 ORDER / LANEBIBATHLETECOUNTRYSB 2016PB 42200Matthew HUGHESCAN8:20.638:11.64 122003Hicham BOUCHICHAALG8:23.518:20.11 113076Evan JAGERUSA8:15.268:00.45 142684Conseslus KIPRUTOKEN8:00.128:00.12 152994Tarik Langat AKDAGTUR8:34.648:08.59 Share on: WhatsApplast_img read more

More than 30,000 Visitors Attended the 2016 Thurston County Fair

first_imgSatuday, August 6 attendance – 7,450 (5,200 in 2015 -7,850 in 2014 – 6,800 in 2013 – 5,700 in 2012) Facebook51Tweet0Pin0Submitted by the Thurston County Fair The 2016 Thurston County Fair saw a total of 30,523 visitors for fun, food, animals, hobbies, and rides! Community participation in the Thurston County Fair has steadily grown in the last five years, making the Thurston County Fair one of the signature summer events in the South Sound region with a rich history that reaches back to 1871—before Washington was even a state.“Our local fair continues to grow as we focus on local agriculture, businesses, and a commitment to the regions youth.  The Thurston County Fair also is dedicated to providing a place for local businesses to directly connect with more than 30,000 folks during the five days of Fair,” said Joshua Cummings, Thurston County’s Economic Development. He said, “The animal entries continue to grow, local food vendors and business are increasing participation, and Savor South Sound continues to provide a taste of local beer, wine and cider as well as seafood donated by the Nisqually Tribe and prepared by WSU Extension’s food program.”The fair is also a great way for kids to participate in raising and caring for animals, or learn about them as they walk through the barns. This year, more than 751 animals were entered to compete in various club and open class contests at the fair. This is an increase of more than 130 animals from last year’s fair. Cummings said, “We appreciate the families that are raising and caring for animals. At the same time we are pleased to provide an opportunity for kids in the more populated area of our county to have easy access to experiencing farm animals and agriculture up close and personal, many for the first time.”2016 Thurston County Fair Attendance:Wednesday, August 3 attendance – 7,990 (7,900 in 2015- 9,450 in 2014 – 9,300 in 2013 – 8,400 in 2012) Friday, August 5 attendance –5,422 (3,900 in 2015 – 6,300 in 2014 – 5,000 in 2013 – 5,100 in 2012) Thursday, August 4 attendance – 5,971 (5,150 in 2015- 7,200 in 2014 – 6,500 in 2013 – 6,100 in 2012) Sunday, August 7 attendance – 3,690 (4,100 in 2015 – 5,900 in 2014 – 5,750 in 2013 – 3,500 in 2012)         Other 2016 Thurston County Fair Highlights:The 30,523 fairgoers this year brought in an estimated $190,000 in gross revenue.  Final expenses are still being paid, but the estimated net revenue will be more than $50,000. The 2016 annual Market Animal Sale brought in more than $102,000—only the second time in the sales history to break $100,000.  The Market Sale has benefited thousands of local 4-H and FFA youth over the years. Winners for this year’s Dessert of the Day contests include:RuChene Lake, 2016 winner of the Chocolate Cake Contest—AdultTahlia Summers, 2016 winner of the Chocolate Cake Contest—YouthKathi Pugh, 2016 winner of the Cookie Contest—AdultGrace Fuller, 2016 winner of the Cookie Contest—YouthClaire Laser, 2016 winner of the Cupcake Contest—Adult  Tahlia Summers, 2016 winner of the Cupcake Contest—Youth Overall attendance in 2016 met the goal of 30,000.  Four of the five days were great weather, clear with temperatures 70’s and low 80’s.  Sunday rained and likely drove down attendance numbers, but it was still enough to get the Fair over the 30,000 mark. Since 2009, the Thurston County Fair has been working towards being a self-funded program of Thurston County government, with all of its operations paid for by the revenue from fair week, along with revenue from weddings, parties, business meetings and a whole host of other events that are held at the Thurston County Fairgrounds throughout the year. If you’re planning a party, business meeting, event, or trade show, visit to find the fairgrounds facility that’s the perfect fit for your event.Join us at the Thurston County Fairgrounds for the Holiday Bazaar on November 25 and 26, 2016, and for the 2017 Thurston County Fair August 2 – 6. For more details about these events, facility rentals, and other events and occasions at the Thurston County Fairgrounds, contact the Fair Office at (360) 786-5453 or visit read more

RB Charter School Holds Relief Fundraiser to Assist Those in School…

first_imgRED BANK – Red Bank Charter School, a nonprofit, nonpartisan K-8 public school, will be holding a Sandy relief fundraiser from 6 to 10 p.m., Friday, Nov. 30, to help members of the school family rebuild their lives after the storm.Several RBCS families and faculty have either been displaced or deeply burdened in the aftermath of Super Storm Sandy. “It’s our desire to work together to lighten their load,” said RCBS Principal Meredith Pennotti. “This community is like family and we want to help them any way that we can.”Together with Lucky Break Billiards, the Red Bank Charter School CCO (Charter Community Organization) will host the fundraising event at Lucky Break Billiards, 14 West Front St. Light fare and refreshments will be served along with access to Lucky Break pool tables, pingpong, shuffleboard and more.“We’re pleased to offer our establishment to support this charitable effort,” said James Hertler, owner of Lucky Break Billiards and a Red Bank Charter School parent.Limited tickets can be purchased and donations made online at Donations do not require event attendance and can be entered in any amount.Proceeds for the event will be used toward direct assistance of members of the RBCS community affected by Super Storm Sandy.Additional information is available by e-mailing [email protected] or calling 732-309-0331Founded in 1998, the school has an enrollment of 180 students with a faculty and staff numbering more than 40.last_img read more