Sleep Well

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Sleep is very important when it comes to the maintenance of our mental and physical health. Although some seem to consider sleep to be a wasteful use of a third of their lives, that time is critical for many bodily processes necessary to keep you up and running well during that other 2/3 of your life. Especially if you are ill or recovering from an injury, sleep is possibly the most important part of your cure.

However, it is very common to have difficulties sleeping. Whether you wake up with a “tweak” in your neck, a headache, a limb or two that went numb, or aches and stiffness in your body, these are signs that something needs to change so your body can get the proper sleep it needs. While there is copious research and conjecture on the myriad issues surrounding sleep, the one most relevant to my line of work is posture, and hence, what you do your sleeping on. Continue reading

Scalene Stretch

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Who:

This stretch could be good for you if you often:

  • Crane your neck forward when working on a computer or something else in front of you
  • Experience stress
  • Breathe more with the upper part of your torso.
  • Hold your head at a particular angle such as when reading, talking on the phone, or working with machinery Continue reading

Bending Down

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As discussed in previous posts “Sitting in Chairs” and “Hamstring Stretch,” many people spend a lot of time with a rounded back. It’s hard to think of an occupation that doesn’t require continuous bending over throughout the day. Whether you sit or stand at a desk, perform physical labor, look after small children, play sports—most activities induce you to lean forward at some point in some way. While there’s nothing wrong with this, the act of bending forward or hunching over is often the cause of chronic pain for people who have been doing it the same way for a long, long time. I’m going to share a few ways to help change things up and give your sad back muscles a break. Continue reading

Open Book Stretch

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This is a great stretch for the mid-back. So if you regularly feel tension or stiffness around your back, rib cage, or abdomen, try this out. Even if your torso region seems very flexible, this can still be a fun way to introduce more movement to a section of the spine that often ends up pretty stiff in today’s movement culture. Continue reading

Screw in the Light Bulb

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Ever feel scrunched down by gravity, work, or life in general? These two similar stretches are super great for people who bend over a lot, sit often, have one leg they tend to put their weight on, have one arm they tend to use for the same tasks, and/or have back, hip, or knee pain. Continue reading

Sitting in Chairs

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Most of us “know” that we ought to sit with “good posture,” but despite the ample opportunity for practice, we tend to allow ourselves to remain in more familiar positions, like crossing our legs and various forms of slouching. A couple reasons for this can be that we actually don’t know how we ought to sit differently, or it feels like too much effort to stay in good alignment for long especially when trying to concentrate on the task before us. If these excuses hold true for you as they have for me, then hopefully you will find some enlightenment in what I have to share. Continue reading

Getting a Grip

Sep. 15

We rely on our hands for so much. To underline how important they are, we need only recall a time when we had a broken wrist, cut on our hand, or even just a lightly sprained finger to see how changed every daily action becomes when we don’t have full function of our hands. From tying our shoes and brushing our hair to using tools and playing musical instruments, it’s obvious our hands are quite capable, so here’s a few ideas on how to keep them that way. Continue reading

Scapula Depressions

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Who:

This is an exercise that is great to do if you get an ache in your upper to mid back, between your shoulder blades. I’d also recommend it if you have chronic neck pain or if you are the kind of person who does things with their arms in front of them, such as riding a bike, chopping vegetables, typing on a computer, sweeping, holding a steering wheel, carrying a backpack, and photographing cats. Continue reading