Stretching Tip

Tension between the shoulders is common especially if you work at your computer a lot or drive long hours, and it is a hard area to stretch out so here’s a tip on how to get some flexibility in that area and ease the tension.

Wrap right elbow underneath the left, forearms and hands facing upward. Face your palms toward each other each other and twist your torso to the right. This will separate your shoulder blades and stretch the muscles between them. Hold for 30 seconds and release slowly. Repeat to the other side. This will help to increase the suppleness in your back.

Cheers, happy stretching,

Nancy

Many people during their life have had an accident of some sort that has resulted in their injuring their lower back. Usually they recover after a few weeks and are able to continue to enjoy whatever physical activities they were previously involved with.

However, such injuries can also mean that you become more susceptible to further lower back injuries and if you are not careful you can end up with chronic back pain which can have a dramatic impact on your life.
Thankfully, more often than not, by performing the right stretches and strength training exercises you can gradually relieve the chronic pain and lead a pretty much pain-free life, able to enjoy most activities and live a normal life.

However, you have to find out for yourself what the right stretches and strength training exercises are that provide the pain relief you are looking for.

If you have suffered from lower back pain, or sciatica, you need to be cautious about what stretches and exercises you choose to perform.

Many stretches in our exercise system (check out www.flexibilityplus.com) involve the stretching and strengthening of the hamstrings and lower back. This is because in our daily lives we are constantly putting stress on the lower back, whether from sitting, bending over to pick up something off the floor, carrying a baby in our arms, gardening, vacuuming the floor, or driving our car. So, to keep the back limber we need to lengthen our hamstrings, and we need to have supple and strong back muscles to adequately support our vertebrae.

Now, some of the stretches and exercises you may find cause you pain either during or after you have performed them. That is a very big clue that you need to listen to – if you find you are in pain during or after a particular exercise, then stop and don’t do it again!!!

On the other hand, if you find a certain stretch or a particular exercise provides relief from pain and actually results in your feeling more agile with the ability to move more freely, then keep doing it!!!

Look after your back and enjoy a long lifetime of quality living!

Jonathan

“What you talking about Nancy, it’s mid summer already, past the longest day and all and you’re talking getting into shape for Summer?” ” Well ya, ‘cause the best of summer is yet to come.”

So here goes:

1.    Put your walking shoes on, slip into cool comfortable clothes, grab your ipod, the dog, friend or lover and hit the pavement, park, or walking trail and MOVE. 10 minutes is all you need to get cracking, work it up to 45 minutes to an hour over time!  Once you’ve worked up to the hour and whenever you have no time, say to yourself - haven’t got the full hour today, but I can squeeze in ten minutes. Go back to the longer workout as soon as you can. If you and your body are up for it quicken the pace and jog or run for extra cardio benefit.

2.    If it’s wet or too windy outside you can find a pair of indoor stairs can’t you. Walk the stairs. Problem knees?

3.    No sweat, hop on the treadmill at the local gym. Can’t afford a membership? Offer the owners a skill you have that they might need.

4.     Too hot outside? Find a cool pool and do enough laps to get you puffing.

5.    Any recreational sport you can do with friends or family on a fine day all count as cardio building exercise, so grab a ball, a Frisbee, or those roller blades that are gathering dust in the attic and get out there.

6.    Give the kids a run for their money on the monkey bars, the climbing wall, the rope ladder, have a push up contest with the teenagers while you’re waiting your turn and round it off with a three legged race for a bit of fun, conditioning your heart, lungs and muscles while you’re at it

7.    Speaking of things gathering dust in the attic, what about those hand held weights, or the 10 tier dumbbell set from your girlfriend last Xmas that’s now become a substitute rag rack in the garage. Uncover it, start with lighter weights, yup not the ones you were lifting last winter when you put your back out, the light ones, much lighter. And start lifting. Remember not only will you gain more muscle, relax ladies you won’t end up looking like Arnold, you will gain shapely definition and although the scales may read heavier, since muscle weighs more than fat, you will get leaner and fit you clothes better, because muscle burns fat!

8.     Dig your exercise ball out if you have one, if not, why not? And start strengthening that core musculature or abs and find the six pack hiding under the beer pack. Your back will thank you for it.

9.    Relax your body and sharpen your mind with a bit of dawn or dusk Tai Chi in the park , go on grab your friends and take turns leading

10.    Finally increase your balance, poise and flexibility with some good stretching sessions, alone or with a partner

For ideas on how to put together a super, cost and time effective routine incorporating all these concepts see our products on www.flexibilityplus.com

If you get on the move and in the groove you’ll be lookin and feelin great this summer and all year round!

Cheers,

Nancy