The Top Exercises For The Triceps Muscle

What many people don’t realise is that the triceps make up 70% of your arm width, so any one hoping to build big arms should focus on triceps just as much as biceps.
Triceps need to be worked from different  angles to really develop them.

Here are the top exercises for the triceps muscle

Lying Triceps Extensions

Lie down on a bench with your head just at the end.
Hold a barbell with an overhand grip up in front of your face.
Without moving the position of your elbows lower the bar to just behind your head. Press the weight back up to the starting position again.
Variations include using an EZ bar or using a solitary dumbbell held at one end.

Triceps Presses

Hold a barbell above your head either with you standing or sitting down, slowly lower the bar to behind your head and from there push back up to the starting position again with control.
Variations include using a special EZ bar that you hold with a more wrist friendly grip.

Close Grip Bench Press

This is like the bench press except your hands are holding the bar close together. This works your triceps instead of your chest.
Hold the bar with your hands close together on it. Press the weight up using your triceps muscles. Slowly lower the weight back down again to the start.

Dumbbell Kick Backs

Stand with one leg rested on a bench and your hand holding the edge of the bench. Bend at the waist and with the free hand hold a dumbbell with your arm raised up to your side. Keeping your elbows stationary, contract your triceps muscle and press the weight back until your arm is straight.
Remember not to move your elbow from your side at any point during the movement.
Hold the weight at the top of the movement and give your triceps a squeeze and lower the weight again while all the time keeping your arm up and to your side.

Lat Machine Pressdowns

Hold the lat machine bar with an overhand grip about chest level, press the bar down as far as possible while keeping your body straight so as not to cheat on the exercise by using your body weight. Let the bar up slowly to chest level again and start the next rep.
Variations include different grips on the bar or using a rope ties to the the cable instead of a bar.

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Friday Practical Pointers: Applying Muscular/Skeletal Health Techniques to Medical Conditions

by Baxter and Nina

Richard Rosen by Melina Meza

Many medical problems, such as arthritis or Parkinson’s disease, have an impact on your muscles and/or bones. By working on strength, flexibility, balance, and agility, you can use the asana practice to improve or maintain the health of your musculoskeletal system. Using these techniques qualify as rehabilitative and/or maintenance treatments (see 5 Ways Yoga Can Affect Your Health).

Strength. Improving muscle strength can help with any condition that causes weakness, such as age-related muscle atrophy, chronic fatigue syndrome, post-broken bone recovery with secondary weakness from disuse, or having been bedridden as a result of illness or surgery. Improving bone strength can help with osteoporosis and osteopenia. 

Because so many conditions that affect muscles and bones lead to early weakness of the musculoskeletal system, strength building is generally the most effective technique to use at the start of rehabilitation. So we recommend that you ease in by beginning with dynamic strength poses and sequences, and then work up to static holds as your endurance improves. 

Flexibility. Improving flexibility can help with any condition that causes stiffness, such as osteoarthritis or Parkinson’s disease. Because some of your joints have limited range of motion, start rehabilitation with dynamic poses to gently release stiffness. Next, add in short static holds of stretching poses, and gradually work your way up to 90-second holds, which can lead to improved overall flexibility. 

Balance. Improving balance can help with any condition that negatively affects you steadiness on your feet, including frailty from aging and inactivity, multiple sclerosis, Parkinson’s disease, peripheral neuropathy from diabetes, and poor eyesight. For rehabilitation, start by practicing the versions of balance poses that use the wall and/or props to keep you steady, and work up to more challenging balance poses as your balance improves. 

Agility. Improving agility can help with any condition that affects nimbleness and response time, such as multiple sclerosis, Parkinson’s disease, and stroke, as well as age-related slowing of brain-body nerve conduction. For rehabilitation, we recommend you start with slow, precise changes of position in your asana practices, such a slow Sun Salutation, and gradually increase the pace as you notice your agility improving. 

Balanced Practice. Overall a balanced yoga practice, including vertically oriented standing poses, such as Mountain pose (Tadasana), Warrior 1 and 2 (Virabradrasana 1 and 2), Arms Overhead Pose (Urdva Hastasana), in addition to a selection of forward bends, back bends, side bends, and twists, can improve your posture. This helps problems caused by poor physical alignment, such as carpal tunnel syndrome, arthritic joints in the lower extremities, and back pain in all areas of the spine.

Caution: Make sure that the poses you choose are compatible with the medical problem that you have. See the following posts for details on the poses and movements that you should not practice if you are suffering from a particular medical condition. 

Who Should Avoid Certain Wrist Movements?

Who Should Avoid Certain Knee Movements?

Who Should Avoid Certain Shoulder Movements?

Who Should Avoid Certain Hip Movements?

Side Bending the Spine

Who Should Avoid Backbends?

Forward Bending of the Spine

Spinal Rotation

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The Best Leg Exercises for Big Wheels

There is nothing like a nice set of wheels. A tough body part to build but if you work hard the results are amazing, the legs respond best to heavy compound movements like the squat.
The upper leg muscles consist of;

Quadriceps : These are the large muscles in the front of your thighs. They extend your leg.
Hamstrings : The hamstrings lie along the back of your thighs. Its very easy to pull them unless you warm up fully and stretch them properly before doing any strenuous leg exercises.

Developing large powerful leg muscles require heavy compound movements such as the classic squat and the leg press.

The legs require a lot of hard work to bring them up to scratch but they do tend to respond well to exercise so its worth it in the end when you have large defined leg muscles.

The legs make up half of your body so they need regular attention and also being a large muscle group they need longer rest time than smaller muscles in order to recuperate.

IMPORTANT : always be sure to warm up and stretch your leg muscles well before giving them a workout, its very easy to pull a leg muscle and a little precaution before working them will be worth it. Also regular leg stretching is good for their flexibility.

10 minutes warming up and 10 minutes stretching would to the trick.
Here are the top exercises for the Leg muscles

Squat

The squat is one of the best exercises you could possibly do. The squat is an incredible overall leg mass building exercise and you should definitely include it in your leg workouts.
Face the barbell on the rack. Step under it so that the bar is resting across the back of your shoulders and on your trap muscle. Raise the weight off the rack and step back a step or two to clear the rack.
Keeping your head up and your back straight lower yourself down until your thighs are just below parallel. Push yourself back to the standing position from that point.
Always have a safety precaution in place when squatting, like a safety bar on either side to prevent you getting trapped under the bar when difficulty arises. Preferably work with a spotter when squatting also.
Variations include smith machine squats.

Front Squats

Front squats place extra emphasis on the outside sweep of the quadriceps.
Cross your arms under the bar and have the bar lie in the front across your shoulders with your arms supporting it.
Raise it off the rack and step away. With a straight back slowly lower down to just below parallel, stop and push yourself up again.

Lunges

Hold a dumbbell in each hand and stand up straight. Take a step forward with one leg. With your weight on the front leg slowly bend your knee and lower yourself so that the your back leg is almost straightened.
Push yourself back up to the start again and bring your feet together, repeat for the other leg.
Variations include lunges with a barbell across your back.

Stiff Legged Deadlifts

This variation on the deadlift works the hamstrings and also the lower back. Hold a barbell with your palms facing you. Stand up straight with the weight.
Keeping your back straight and a slight bend in your knees, bend forward at the waist until your upper body is almost parallel with the floor. Stand up straight again keeping your back straight the whole time.
You will use less weight in this exercise than regular deadlifts because your legs wont be helping as much.

Leg Extensions

Leg extensions define the front muscles of the leg. They are also a great way to “burn” the muscles at the end of a workout.

Sit at a leg extension machine. Position the pad so its just over your foot. Extend your leg fully and slowly. Squeeze your leg muscles at the top of the movement and return slowly to the beginning.

Hamstring (Leg) Curls

This exercise works the hamstrings at the back of the legs.
Position yourself on a leg curl machine. Place your foot comfortably under the pad. Curl your legs as far as you can. Squeeze at the top of the movement and return slowly to the beginning.

Leg Presses

There are literally dozens of different leg press machines out there. But when it comes down to it they all perform the same basic function. Leg presses allow you to work the legs with very heavy weights without the added pressure the squat puts on the body.
Position yourself on the machine and place your feet comfortably on the foot stand. Push the weight forward until your legs are fully extended. Stop, then lower the weight back to the starting position, repeat for the next rep.
Variation include leg press machines that you start of in the extended position, with those simply lower the weight slowly and the push the weight back with your legs to the starting position.
Remember, be sure not to lock your knees when your legs are fully extended as this puts pressure on the joint and could cause an injury.

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5 Tips for People with Arthritis of the Hands

by Ann Swanson, M.S. in Yoga Therapy, E-RYT500, LMT

Study of Hands by Albrecht Durer

Our hands play such a big role in how we live our life’s purpose. Think of all that you have made or built with your hands. Think of all the hands you have shaken or held in your life. Think of all your hands have done for you just today. To be limited in life by your hands can be devastating. I have even met many people who feel as though they can’t even attempt to do yoga because of their hands. But as a yoga therapist who specializes in arthritis and chronic pain, my motto at Yoga for Arthritis, an evidence-based program and teacher training is, “Get up and live your joy!” For those with arthritis of the hands, this means using yoga to give some loving care to their hands.

Your hands and wrists are some of the most common sites for joint pain from arthritis or related conditions. This makes sense when you consider what typically causes osteoarthritis: repetitive motion. Consider all the repetitive motions we do with our hands- texting, typing, writing….  In addition, for those with autoimmune arthritis, like rheumatoid, joint pain often begins at the distal joints, including the fingers and hands.

So for all of you who are having problems with hand arthritis—and for those who teach students who have this problem—here’s a set of yoga tips that are based on the growing body of research to support yoga for arthritis, including practical adaptations developed during the 7-year clinical trials in the study Yoga in Sedentary Adults with Arthritis: Effects of a Randomized Controlled Pragmatic Trial. by Steffany Moonaz, Ph.D., and a team of experts at John Hopkins University.

These tips will not only make your practice more comfortable but can also prevent arthritis from getting worse. If your hands are not exercised, osteoarthritis can actually lead to deformity in the form of nodes at the knuckles that limit the ability of your fingers to fully straighten. In addition, exercising your hands improves the flow of your synovial fluid, blood, and energy in your hands, which is beneficial for joint health.

5 Tips for People with Arthritis of the Hands

1. Warm Up. Because joint stiffness is a common symptom of arthritis for many people, gentle warm up exercises for 3-5 min are a necessity. Because when we type and grab objects, we hold our hands in flexed and closed positions, in your warm ups, you should focus on simple movements that open and expand your hands as much as possible. Here is a short 1-minute routine to warm up hands.



2. Reduce the Angle of Your Wrists. If the pain is in the wrists but not the fingers, place the knuckles of a fist on the mat to keep the wrist in a neutral position. You can even grab weights if they are available.

You can also use a wedge under the wrists to reduce the angle of extension. Remember to keep the big part of the wedge toward you. I imagine my hand is going down the wedge like a slide.

If you don’t have a wedge, a folded blanket or rolled up yoga mat under the palm of the hand can add cushioning. You can allow the fingers to fall off the surface and gently curl if flattening the hands is too much.

3. Take Some Weight Off Your Hands. In positions where you are bearing weight on your hands, such as Cat-Cow pose or Sunbird pose (illustrated below), come down to your forearms. Consider putting blocks under the forearms to support you in correct alignment of the pose.

Hold the back of a chair lightly or let the hands dangle over the chair to do poses like Half Downward-Facing Dog.

For certain weight-bearing poses, such as Plank pose, you can place your hands on the wall instead of on the floor. With this orientation to gravity, there is little weight on your hands but you still get to extend the wrist and improve range of motion.

4. Change your Grasp on the Strap. When you are holding onto a yoga strap, trying wrapping the strap around your hands so that you do not have to grasp it as tightly.

You can also make the strap into a big loop and put the forearms loop, taking the wrists and hands completely out of the picture.

5. Cool Down After Practice. Try incorporating some simple and meaningful hand positions, or mudras, to connect the body and the mind. In this video, I guide you through a 90-second accessible practice.

End with your hands in a relaxed position, perhaps facing palm up. Feel the resulting sensations, vibrations, and pulsations. By doing these gentle movements with awareness, you have improved the functionality and vitality of your hands (and mind). Now get up and live your joy!

Ann Swanson, M.S. in Yoga Therapy, E-RYT500, LMT, is a lover of life, mangos, and random acts of kindness. After art school, Ann took a trip around the world, studying yoga and massage in India and tai chi in China. When she returned, she did a deep dive into science, taking the pre-med university courses. Ultimately, she combined her passions by getting her M.S. in the first graduate degree program in yoga therapy, at Maryland University of Integrative Health. Now Ann unites the science of yoga and meditation with a sense of heart. For more on Ann Swanson, M.S. in Yoga Therapy, head to www.wellnessforarthritis.com. For more on the research to support yoga for arthritis and yoga researcher Steffany Moonaz, Ph.D., head to www.arthritis.yoga.

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How to Building Muscle Mass?

Many people complain about the shape of their body, there is too fat and too thin, as a result, they become less confident. And most of them would ask
How to building muscle mass ?

Frequently asked questions about the formation of muscle mass. have an ideal body, muscular, sixpact is the desire of all men, but with a long process in the gym, there are also men who are frustrated about muscle mass building program which he lived, most of the men complained

How to quickly build muscle?

 How to get ripped fast?

All it needs a process, the process of formation of muscle mass can not be 1 month, 2 months, 3 months already have a muscular body. NO!, You must follow the process, focus, and consistent. If you follow the process of the formation of muscle mass with good, focus and consistent come to the gym, then your dream to get a muscular body would you detect.

Okay ! , Back to the question : How to building muscle mass ?
 The answer is :
                                         1 . Weight Training for Building Muscle Mass

Usually weight training using tools with different levels of variation, variation in question is the level of load that can be lifted by a person. "Free Weights" is a mechanism or a way to train strength and muscular endurance by using a barbell or dumbbells, fitness machines that use cables and pulleys are also good for helping to lift weights for strength training and muscle endurance

 To raise the muscle , there are several things to consider .

 1 . Exercising muscles with weights that are " heavy " .

Weight here is a challenging amount of weight ( able to be appointed ) .Muscles you should train with a maximum weight load of reps 4­8 times. For an increase in muscle mass , lifting light weights ( if we are able to lift 10­15 reps ) is not recommended . So, should you train the muscles to lift heavy loads and low reps is more efficient than you lift light weights with lots of reps .
                                                                                                                                                                                                                         2.  Eat More ( 4­5 times / day ) 

The best and effective way to increase metabolism is to eat more often 4­5 times a day and 2­3 healthy snacks between meals. Choose snacks that are high in protein, low fat and low sugar as a non ­ fat yogurt and nuts are examples of snacks that are high in protein and low in fat to beat hunger while providing satisfaction. Try every 4 hours you should eat moderate portions.Eating foods that contain lots of protein such as eggs , nuts , milk , chicken breast , fruit and vegetables .

Do not forget to Drink Enough Water .

Water is an essential component for the body to build muscle at its optimal level, the body needs sufficient water to smooth metabolic system in the body. You should drink 7­8 glasses per day is very good for your metabolism and build muscle. Here's a great little formula to help the the make sure you are getting enough: Body weight in pounds x 0.6 = Water Intake in ounces

                                                              3. Get Your Rest 

You need time for your body to recover and repair (build) your muscles are trained at practice, a way to sleep at least 7­8 hours of sleep a night for the recovery process. Do not stay up! Avoid caffeine and alcohol for deeper sleep.

In addition to adequate sleep for recovery, you should not be too much in your training because it will have a negative impact on your body, if you do excessive exercises you will experience a decrease in body condition. so, do not overdo it!

Do not think that "more is better" but in fact the opposite happened, if you do too much exercise your body will decrease and you will be sick!

 If you are experiencing is known as "over ­ training" in the which you'll lose the ability to "pump" and can even lead to muscle wasting ­ exactly the opposite of what you are trying to achieve. The symptoms to be aware for if you're feeling will probably fall into the zone of over­training.

Chronic fatigue
Insomnia
Loss of appetite
Strength loss
 Depression
Lowered sex drive
 Chronic soreness
Prone to injury
Decrease in body condition

 Okay, it is 3 important things you must do if you want to get a muscular body:

1. Weight Training for Building Muscle Mass 
2. Eating more 
3. Resting 

 If you've done this 3 well, I'm sure 3­4 months your body will show the results of your workout :). Do not forget, follow the process, focus, and consistent. Good luck!

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Four Dynamic Poses for Depression

by Nina

by Melina Meza

Hehe, it was all part of my evil plan. When Baxter asked me for suggestions for his new series on dynamic poses and mini vinyasas, I included the four dynamic poses that I recommend for tamasic depression. (Tamasic depression—aka clinical depression—is the form of depression where you feel lethargic as well as depressed. See Tamasic and Rajasic Depression.) You see, I thought if he made those videos, I could improve on my post For Tamasic Depression: Moving with Your Breath by having a post that included them, rather than just describing about them.

Because moving with your breath can help energize and uplift you when you’re feeling depressed, teachers who specialize in depression, including Patricia Walden and Gary Kraftsow, recommend simple dynamic poses as a way to change your mood. In particular, Patricia recommends dynamic Arms Overhead pose as a very simple way to uplift yourself. Patricia also recommends backbends in general because they can have similar effects, however, in the Iyengar tradition, they typically don’t practice dynamic backbends. But viniyoga teacher Gary Kraftsow recommends some simple dynamic backbends in his depression sequence in Yoga for Wellness, including dynamic Warrior 1 and Bridge pose). So I’ve cleverly combined Patricia and Gary’s recommendations into a simple little sequence that you could try on its own or that you could use as the foundation for creating a longer backbend-focused sequence. Of course, you could also just do any the poses on their own as a mini mini-practice.

In my original post, I suggested that if you feel you can’t even stand up to practice, you could begin with Cat-Cow pose. Moving with your breath in this very simple back bending pose can energize you enough to make the idea of standing up to practice feel more accessible. This didn’t come from Patricia or Gary, but from my own experience. And, yes, I asked Baxter to make this video, too. By the way, you can even do this pose in a chair, as we described in our post Featured Pose: Cat-Cow pose, anywhere and in any attire, as well as in a reclined position.

Four Dynamic Poses for Depression

1. Cat-Cow Pose

2. Dynamic Arms Overhead Pose

3. Dynamic Warrior 1 Pose

4. Dynamic Bridge Pose

If you try this sequence or any of these poses on a day when you’re feeling down (or more seriously depression), please let me how it goes for you.

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Techniques for Supporting Your Immune System with Yoga

by Baxter and Nina

Jean Marie, Age 58, by Melina Meza

Now that we've convinced you to care about your immune system (see Friday Practical Pointers: You Should Care About Your Immune System), we're ready to share our recommended techniques for supporting it with your yoga practice. Use these techniques to help prevent illnesses during cold and flu season or to build up a depleted immune system following recovery from an illness or a long period of stress. You can also use these techniques while undergoing treatments for more serious illnesses that negatively impact your immune system, such as cancer treatments. 

Before practicing, consider your current condition. If you are presently in good health, we recommend that you practice a well-balanced yoga sequence that includes active poses, (both dynamic and static), restorative poses, gentle supported inverted poses, meditation, breath work, and guide relaxation. The active poses will foster both physical and stress hardiness while the restorative poses, meditation, and breath work will allow you to spend more time in Rest and Digest mode, which turns on your immune system.

If your immune system is compromised, you are out of shape physically, or you are generally unhealthy, we recommend that you start with much more gentle practices, emphasizing the restorative and quieting practices of yoga. These practices will allow you to spend more time in Rest and Digest mode, which turns on your immune system. As you start to feel more rested, you can gradually add in more physical challenges in a step-wise fashion. Start with dynamic standing poses, as they are less demanding than static standing poses and eventually add in static poses when you’re ready.

How Often to Practice. If you are healthy, we recommend that you practice 5-6 times a week. If your immune system is compromised, depending on your stamina, start with 3-4 times a week, and work to up 5-6 practices a week as dictated by your body’s response. For both groups, practice your active sequences every other day and practice restorative or gentle sequences on alternate days.

Balance Your Practice. We recommend that your practices include a mix of active and restorative poses, as well as relaxation practices, breath work, and meditation. If you are healthy, include poses from all the basic categories (back bends, forward bends, side bends, twists, standing poses, balance poses, seated poses, and reclined stretches), practiced both dynamically and statically, as well restorative poses and Savasana.

If your immune system is compromised, include gentle reclined and seated poses, and chair variations of standing poses, gentle inversions, focused relaxation, calming breath practices, and Savasana. Because a compromised immune system can lead to slower healing of fractures, we recommend you add in balance poses to prevent falls. Start with the supported versions of these poses, such as Tree or Warrior 3 poses at the wall, and gradually work your way up to the full poses.

Dynamic Poses & Flow Sequences. Moving between poses with your breath naturally pumps your muscles, which assists the immune system’s lymphatic system in working efficiently. If you are healthy, we recommend you include dynamic poses and/or flow sequences in your active practices. Suggestions for dynamic poses include dynamic versions of Warrior 2 pose, Cobra pose, and Cat/Cow pose. If your immune system is compromised, start with gentler dynamic poses, such Cat/Cow pose and dynamic Arms Overhead pose. When practicing dynamic poses, start with one set of 6 repetitions, and when you’re ready, try two sets. 

Static Poses. Although a lower priority, you should also include static poses in your practice to round out your sequences. While holding a static pose, try rhythmically contract and relax as many muscle groups as you can to create a pumping action on the those muscles. This will improve lymphatic circulation, although not as strongly as dynamic poses. If you are healthy, start using this technique for holds of 30-60 seconds and gradually work up to 2 minutes. If your immune system is compromised, start with shorter holds of 10-15 seconds and gradually work up to longer holds, with an eventual goal of reaching 2 minutes. 

Restorative Poses & Focused Relaxation. Practicing restorative poses with a mental focus or using focused relaxation techniques, such as body scans, for 7 to 10 minutes will shift your nervous system to Rest and Digest mode, which turns on your immune system. So we recommend that you integrate 1-2 restorative poses into your active practices, either at the very start or finish the practice, and add focused relaxation practices at or near the end of your practice. 

We also recommend that you practice a full restorative sequence periodically to rest yourself completely and spend more time with your immune system functioning fully. Try this once a week to start with. If you enjoy it, do it more often.

For restorative poses, if you are newer to yoga, hold the poses for 1-2 minutes and gradually lengthen your time in the poses, working up to 7 to 10 minute holds or that amount of time in two poses. For experienced practitioners, use your present practice times as a starting point and, if it works for you, gradually increase your time in the poses, aiming for holds of at least 10 minutes or that amount of time in two poses.

You may need to experiment a bit to refine your timing for these poses. For some restorative poses, such as Supported Child’s pose (Balasana) or a supported twist, you’ll find that 4-5 minutes is long enough and that you become uncomfortable after that. However, for Savasana and Reclined Cobbler’s pose, which are typically very comfortable for longer holds, we recommend that work toward 10-minute holds to trigger the Relaxation Response. And if you are still completely comfortable, feel free to stay in poses even longer. For example, some experienced yoga practitioners will stay in Reclined Cobbler’s pose (Supta Baddha Konasana) for 45 minutes (Baxter does!).

For focused relaxation, start by listening to a recorded version of the body scan, preferably one 10 or more minutes long. Eventually, you can guide yourself by memorizing the relaxation sequence.

Gentle Inverted Poses. We recommend that you regularly practice these poses because of their beneficial effects on your lymphatic system (which is part of the immune system). When your leg or legs are higher than your heart, this encourages the return of lymphatic fluids from your lower body to the heart via gravity. Poses we recommend include Legs Up the Wall pose, Supported Bridge pose, Easy Inverted Pose, and Reclined Leg Stretch pose, version 1. Hold them from 2-10 minutes, and include at least one of them in every practice. 

Stress Management. One of the most effective ways to influence your immune system over time is to practice stress management techniques, including meditation, pranayama, restorative yoga, and focused relaxation, as often as you can manage, every day, if possible. Reducing stress levels improves the functioning of your immune system. It also helps reduce stress eating and other unhealthy stress-related behaviors that negatively impact the immune system. While we can’t say that any of the stress management techniques are better than others, you may find that one or two work best for you. So, if possible, practice all of them periodically to be familiar with all of them. You can practice any of these stress management techniques as a part of your regular asana practice or alone, at a different time of day.

Meditation. While meditation is an effective way to spend time in the Rest and Digest mode and therefore support your immune system, a regular meditation practice can also improve immune function is by strengthening your will power to change unhealthy habits, including unhealthy eating habits, smoking, and drinking too much alcohol. 

You can use any of our recommended meditation techniques (see Yoga Meditation Techniques). If you are newer to meditation, start with a 5-minute practice and gradually work your way up to 10-20 minutes. If you already have an established practice of at least 10 minutes or more, just keep it going. And if your immune system is compromised, you can meditate in reclined position and gradually work your way to sitting. 

Better Sleep. Because getting good sleep is so important for your immune system, if you’re having trouble sleeping, use our recommended techniques for improving sleep. See 5 Tips for Better Sleep.

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