Review

TEST-DRIVE

Liv checks out the newest workouts and wellness trends

DOG ADOPTION

ADOPTING A DOG FROM HKDR

The Buzz: As the saying goes, you come out of the pandemic with either a dog, a baby or an air fryer. With two kids already and kitchen counter space at a premium, a dog it’s gonna be! Animal abandonments are at an all-time high and the city’s shelters are overflowing with pups in need of a home. After stalking various animal charities on social media, our hearts melted when we heard of a scruffy terrier cross rescued from an illegal breeder on rooftop in Tsuen Wan. The Process: We paid a visit to Hong Kong Dog Rescue’s new Kennedy Town homing centre for small- to mediumsized dogs. You need to fill in the adoption form before visiting so they know you’re serious about. There, we met rescued poodles, mongrel puppies and… Scruff. We immediately fell in love with her friendly and energetic nature, and after taking her for a walk around the block with an HKDR volunteer, we decided to offer her a home. Uniquelooking dogs with even temperaments are in high demand, so we had to act fast. We went from talking about possibly having a dog to becoming fully-fledged pet-owners in less than 48 hours! Props to the HKDR team, who were friendly and efficient. We were provided with all the paperwork and a vaccination card, and have received post-adoption support from their dog trainer, who patiently answered all our questions and provided muchneeded reassuance via email.

The Dog: We definitely had a couple of panicked days of “what have we let ourselves in for?” Having never been walked in her life, our one-yearold, 18-kilo dog had trained herself to go to the bathroom indoors - which meant she would come home from long walks and immediately relieve herself on our carpet. But with patience and regular time outside, she quickly figured it out. Dog beds were also an issue; the first one was destroyed in a matter of days, and the second one has sat ignored in the living room, as she prefers to sleep on the hard floor. Speaking of sleep, having a new young dog is like having a newborn, and we are regularly being woken up before 6am for walks. But the challenges are far outweighed by the utter delight that is Scruff, who is extraordinarly loving given her start in life, rarely barks and has made herself truly at home. If you’ve been suffering from pandemic blues, and have the time and energy, consider giving an animal in need a loving home. Verdict: Our shoes are chewed but our hearts are full. 10/10 would recommend.

hongkongdogrescue.com

STRONG LIKE A YOGI

As we deepen our yoga practice, it’s natural to want to achieve certain challenging asanas. But all too often we hit our physical limits, and certain balancing postures, inversions, or poses requiring more flexibility remain frustratingly out of reach. Moe Ng, Regional Head Coach at PURE Fitness, explains how a targeted personal training programme can complement your yoga practice and help you nail those tricky asanas.

Q What are some common areas of the body

where yogis might experience muscle weakness?

It really depends on the individual, but common weaknesses we see are core stability, and wrist and shoulder strength. If you find that you wobble during single-leg balancing poses, you may need to strengthen your core. A lack of core stability and strength will lead to challenges when trying to hold a handstand. Without a strong core your other joints will be under too much stress, which will in turn lead to pain or injuries. For wrists, a lack of mobility or strength will lead to wrist pain when performing high planks or push ups. Mobility and strength in the shoulder are also important for yogis. Impingement is very common when practising overhead positions or push-ups, and stiff shoulders can lead to overcompensation elsewhere in the body. Overuse and chronic pain that isn’t treated properly will cause injuries and derail your progression.

Q Why is it important to have a strong core? A stable and strong core helps promote good, upright body posture. As you move through poses, force and muscle tension will be in correct alignment, which will in turn help you avoid muscle imbalances and joint instability which eventually leads to chronic pain. Maintaining a strong core with stable joint and muscle control will help you prevent injury and enhance your overall performance, which means you can continue to practise yoga and improve year after year.

Q Let's say we have a specific goal that we want

to achieve in yoga - to master an arm balance or an inversion, for example. How can a PT help with this?

First, we would identify our goal and set a time frame. Improving one’s overall strength and stability forms the backbone of training. Simultaneously, we identify areas of weakness and prescribe exercises to help strengthen these areas. In general, arm balances and inversions require flexibility in your

shoulder, thoracic spine and wrist, and stability, strength and neuromuscular control in your core, shoulder, wrist, hip and leg. Endurance is also key to performing these exercises successfully, so we will work on all these elements together. We will design a program and assess the progress regularly to make sure they are on track.

Q Besides muscle strength, can PTs also help

develop other physical skills such as balance, stamina and flexibility?

As PTs, we believe that all humans should exercise regularly and develop a regular fitness routine for lifelong wellbeing. Our goal is to provide a healthy foundation so that you can continue to do the things that you love safely while enhancing your skills. Our PTs regularly go on courses and gain qualifications for all manner of exercises protocols, and apply our knowledge to help you achieve your goals. Methodologies are varied, and can include Tabata, HIIT, plyometric and single-leg exercises, which can improve muscle control and stability while addressing imbalances. We also provide personalised stretching and massage sessions pre- and post-training to promote recovery.

Moe Ng, Regional Head Coach at PURE Fitness

SUPERCHARGE YOUR SUMMER AT PURE!

From now until August 28, everyone is welcome to visit any of PURE's 22 outlets free of charge on up to three consecutive Fridays, Saturdays and Sundays. You can also sign up for a complimentary PT trial class. Plus, redeem exclusive joining privileges if you decide to sign up as a member. Enquire at any PURE Fitness reception to learn how to redeem your free PT trial. Bring a friend and sweat together!

FIND OUT MORE:

STRONGER TOGETHER

Moe recommends three simple exercises

FOR CORE STABILITY

Dead Bug Step 1: Lie on your back and lift your legs into the air with your knees bent 90 degrees. Keep your arms straight into the air with your wrist above your shoulders.

Step 2: Inhale as you lower your opposite arms and legs toward the floor as you count to four, going as low as you can. Don’t arch your back. Step 3: Exhale and take four slow counts to return to your starting position. Repeat up to 12 times

FOR STRONGER WRISTS:

Dumbbell Wrist Flexion

Step 1: Sit on a bench or chair and keep your forearms resting on your thighs, suspending your wrists past your knees Step 2: Grip a light dumbbell in each hand, palms facing up, and gently extend your wrist to lower the weight Step 3: Curl your wrist back toward you to lift the weight. Repeat up to 10 times

FOR SHOULDER STABILITY:

Side-Lying Dumbbell Shoulder External Rotation

Step 1: Lie on one side and support your head with a foam roller. Hold a dumbbell in your opposite hand, with your elbow bent 90 degrees at your side. Hold the dumbbell in front of your stomach.

Step 2: Begin by externally rotating your shoulder to a point where your forearm is facing straight toward the ceiling Step 3: Then, internally rotate your shoulder back down to complete the repetition. Elbow remains flexed 90 degrees throughout the entire movement. Repeat up to 10 times