Easy Stretches For Back Pain & Neck & Shoulder Pain Relief Exercises, Stretching at home or office

Easy Stretches For Back Pain & Neck & Shoulder Pain Relief Exercises, Stretching at home or office


Psyche truth: life wisdom. Thank you for joining us today. My name is Mira Hoffman and in this video we’re going to be talking about some easy stretches that you can do at your desk. These are great for and low back pain or if you have neck and shoulder pain and just take a brief moment to and just engage from your work, maybe turn the sound down or and so you’re not getting those little notifications from your email inbox and the Phone on do not disturb so you can have a moment and just a little window to yourself to take, give it some stretches and some time to tune into your body. So a lot of us when we’re sitting at a desk, it’s natural everyone wants to kind of lean over you’re typing on the keyboard, you’re driving the mouse, we’re trying to get all those emails and work done, but you’ll notice, as I’m sitting here all the muscles On my front, side of the body are collapsed and the muscles on the back side of my body they’re, extended and also straining so they’re straining to try and hold the shoulders up and hold the back up. So, as I come back into a more on neutral position in alignment, you can see that the spine is stacked a little bit more naturally, and the body is actually having to do less work to hold itself up and a couple recommendations. If you’re sitting at your computer, some small things that you can do to change to help your long term posture, one is your keyboard. If you have like a little keyboard tray that can come towards you, so instead of holding your arms out here, which creates a lot of tension on these muscles, if you can bring in a little bit closer to you and a little bit lower down, that will Really help and one of our colleagues had mentioned, possibly putting the keyboard tray in your laps or you’re, welcome to try that and see if that’s a good fit for you. The other thing – that’s really big, is the position of your monitor, so many people’s monitors sits directly on the desk or maybe just on top of their desktop computer with a couple inches of her lift. But if you look at your eyesight, what you want is when your pop it back is in when your back is in the most aligned position. You want your eyes to be level with the screen. So if your screen is too low or too high, you’re going to be straining your neck to try and compensate for looking hours and hours at a time at that computer screen, so an easy trick for that, is you don’t have to buy a fancy? Little computer monitor Stan just grab a couple reams of paper from the copier area and stack them underneath your monitor, so it becomes more level so you’re, looking straight out at the horizon and another suggestion to you is, if you have a chair either making sure it’s A good height, so you’re getting a 90 degree angle at the knees or another thing that you can try is one of those exercise balls and one of the cool things about the exercise. Balls is you’re, constantly engaging your core and moving around and shifting so you’re. Not sitting in the same position for eight hours a day, you’re kind of moving it can bounce and get a little workout while you’re sitting at the desk. So there’s a lot of options for you, just small changes that you can make that can make a big difference if you’re experiencing low back pain or neck pain. So with that being said, we’re actually going to go into a sequence of stretches that you can do to help relieve tension and those areas. So the first one that I like to do is just gently inhaling and take a nice deep breath rolling the shoulders. All the way up to the ears and then exhaling rolling them back and down, and you may feel a few few pops on the back. That’S totally. Okay, just means that area is starting to open and real, I’m probably already starting to feel a lot of good relief. If you want to close your eyes, I know I do go ahead. You see that three or four time just gets nice open movement until the shoulder is my shoulder great and the next stretch, so we’re going to do is we’re going to bring the arm across the body. This is really good for opening up the back of the shoulders. So if you have tension in between the shoulder blades or on the rhomboids – and this is a really good opener – I’m just going to take a couple breaths here, allowing the body to relax. Lowering that arm we’re going to switch to the other side and you’re just really pulling all the way across really trying to keep so you notice, my torso is still facing straight, and I’m just pulling the arm across the body here nice to breath again, and we Can lower the arm and now we’re going to open a little bit of the side body so reaching the right arm up. I’M going to lift and then just reach over here, so really feeling all the intercostal muscles starting to open the lats are starting to open a little bit coming back to the other side, you get some pops in the spine and no my back’s already starting to Open up as you do, is try and keep both of your sits bones to go through the bones in your and buttocks area on the chair firmly. So if you’re using an exercise ball, this may be a little challenging. So you might want to find a regular chair to sit in coming back out and then another great shoulder opener is you can take the arm and using the opposite hand, just pulling it back and down so really trying to reach the fingertips all the way down? The back this is really opening this back part of your arm into the shoulders and the shoulder girdle and then coming back to the other side same thing. Opening the arms here may notice you get a little bit of popping and the shoulder is. Is you open up totally fine and if you or shoulders are a little bit more open or if you want to make this a little bit more of an advanced stretch, you can have one arm going up and then, with the opposite arm, come back and behind Now, for a lot of you, you’re not going to be able to reach in and interlock your fingers, so what you can do is just take a pen from your desk, so this any pen will do if you have a ruler that might work too, and with Your top hand hold the pin and, with the bottom hand, try and find it ludos, and then you can just tug on it kind of create that bottom and traction so you’ll notice it’s kind of natural to want to either turn into the pose. Let that front shoulder collapse. You really want to bring it up and back and it’s really helping open the shoulders and then I’m going to switch arms again. So, switching arms right arm up – and you can see this arm – I don’t have as much flexibility so can grab hold of the pin here. Nice huge shoulder opener here. This is really good if you have neck pain, shoulder tension and we’re going to do a little bit of a spinal twist here so and taking your right arm come out to the left knee and you’re going to start to twist. Now, if you want to take this twist, even further, take your back arm and reach it to the other side of your chair. So as you’re doing this, try and keep the spine erect, keep the spine straight up and then coming out. I’M going to do the opposite, so left hand to right knee and if you can rein that right arm over the chair reaching around and then looking over that right, shoulder to really extend that twist through the length of the back and coming back to neutral. We’Re going to do some hip openers, so if you’re sitting at a desk, sometimes you may cross your legs, that’s great and with this you’re going to be opening the IT band and the outer part of the hips. So I’m sitting here if my legs crossed my ankle is kind of over my knee and then I’m just going to fold my body forward. Let it come to rest wherever feels good. So right now, I’m feeling a stretch starting through my hips, all the way out. The outside of my leg into the knee you can just let your arms rest on your leg or, if you want to dangle them down, to create a little bit more forward movement, just really listening to your body and stopping wherever feels good for you slowly. Coming back up we’re going to reverse legs, so left leg over the right. I’Ve been forward, I’m letting the head hang head heavy here! So let your head be really nice and heavy the neck relaxed. You can use your breath to take some nice deep, inhalations and exhalations I’m slowly coming back up to neutral, putting the legs back on the ground. Another forward fold that you can do from your chair is sitting a little bit closer to the edge you can interlace. The fingers behind the back, if you can’t interlace the fingers, let’s grab our handy little pin again and you can use that to grab wherever feels comfortable. So I’m going to interlace my fingers as I can again. If you can’t just use the pin and release the figures – and you notice already how open my chest just became so before you’re kind of like this, this is a great opposite counter movement to typing on the keyboard and we’re just going to bend forward IMing onto Our knees and if you want, depending on how flexible and what feels gets you, you can continue to move the arms up towards the ceiling and then back over the head. I’M taking a few deep breaths here, not in the head and neck, be heavy in the last and you last the face and close my eyes. You want to inhaling coming back up neutral and we can stretch up towards the ceiling, so interlacing the fingers and pushing up towards the sky. Creating a nice long spine here, slowly letting the arms drift back down we’re gon na do a couple of neck stretches just to get that area a little bit of extra attention, so we opened up the shoulders really nice. You got some low back and hip openers. Here and we’re going to open up the top of the neck and the cervical spine, so the first one and all of these are really basic, so just join us and enjoy the movement we’re going to slowly lower the left, ear down the left side and all These muscles on the right side of the neck are getting a nice long stretch here you want, you can close your eyes. Let the right shoulder be nice and heavy, come back to neutral and do the other thing, the left side and inhale back to Center and then we’re going to fold the chest in we’re going to fold the chin into the chest and inhaling back to Center and We’Ll exhale bringing the chin up to the ceiling so with this stretch really stopping wherever feels comfortable, you don’t want to really crank the neck back too fast or too far, and for me I like to go pretty far back. You can start to see my neck muscles are starting to get a nice stretch here and coming back to scenario, and if you want to finish out, we can do some gentle neck rolls so really just going a full extended length, opening up each side of the Neck and going clockwise right now find a spot that feels good. You can stay, there, hang out for a couple breaths and then reversing the flow when counterclockwise. Now then, again, just moving really gently, it’s not about how fast we can do these, though I did these stretches, and I did three neck rolls and I’m all done. That’S not what it’s about it’s about tuning into your body and moving really slow with awareness and really creating that attune that, where you’re listening to your body and feeling it even if you’re at the office and working on some projects – and sometimes I notice when I Set my desk, I realize what I’ve been sitting like this, for I don’t even know how long and you can see how close my shoulders are to my ears, but when you realize oh, if I can let go of that tension, there’s really a lot more space. There so, and if you enjoyed this video, go ahead and like it, let us know if you have any comments or feedback if you were trying something out, and maybe you got a little confused about how to do it, we’d love to help give you some more Pointers and guide you through that movement – and maybe you have some prior issues or injuries that you’re trying to work through, maybe need some modifications or anything special instructions. We’Re happy to provide this for you you’re, watching the psyche. Truth youtube channel so subscribe to our channel. We have thousands of videos on all sorts of natural healthcare, massage and yoga we’d love to let you know about upcoming videos, as they released and new information that you can find out about, and my name again is Mira Hoffman. You can find out more about me and my practice at Mara, Hoffman com. Thank you. You

Read More: 5 Tips and Eye Exercises for EYE STRAIN Relief

As found on YouTube

5 Tips and Eye Exercises for EYE STRAIN Relief

5 Tips and Eye Exercises for EYE STRAIN Relief

So staring at your computer screen for long hours throughout the day can often result in eye strain, dry eyes, blurred vision and can even lead to headaches and neck and shoulder pain. So in this video, I’m gon na share with you five tips and eye exercises that will help with eye strain relief due to computer vision syndrome. Let’S take a look Hey what’s up, this is dr. Allen here from the dr Eye, health show helped me, learn all about the eyes and vision if you’re new here to the channel – and you like taking care of your Eyes, then remember to hit that subscribe button Down below so that you don’t miss any of my future videos. So a lot of us these days are spending more time in front of a computer screen or our cell phones throughout the day, and When we spend this much time on a device. That’S only a few feet from our face. It can be really taxing to the eye muscles and can often result in eye strain that feeling of pressure between your eyes in your forehead and that can also lead to shoulder pain and neck pain and whether you’re spending a lot of time in front of the Computer for things like work or Gaming, or if you’re, just spending a lot more time on your phone for social media Here are a couple of tips and eye exercises that will help you out tip Number one is to take frequent breaks when you’ve stared a digital Device for too long, your eye muscles can essentially cramp up, and we call that an accommodative spasm to help relieve this follow what is called the 20-20-20 rule, which means that, for every 20 minutes of an ear device use take 20 second break Looking at least 20 Feet away in the distance Just to relieve those muscles and give them a bit of a rest now tip number 2 is to adjust your screen position, and that is for both the height, as well as the distance away from your Eyes. You want to make sure that the computer screen is about arm’s length away. I like to recommend that you could be able to give a high-five To your computer screen. That is about the perfect distance for most desktop screens.

Same thing for laptops, You may have to adjust how it is tilted just so you get the right direction with as little glare as possible. As far as height of your screen, you want your eyes to be not quite at the very top of the screen, but not directly in the middle for most users. Having in about 3/4 of the way up on the screen is about perfect, because it allows you to look Slightly downward onto the center of the screen, which is more comfortable for your eyes. Rather than looking straight up or anything like that. But maybe, if you’re watching something like a movie or playing a video game, then having the screen about eye level Right in the middle of the screen is going to be a little bit more ideal for those situations. And then you’ll want to adjust your screen to reduce glare, coming off of Anything like a window or an indoor light source, Because that glare can decrease contrast and make things more difficult to see. So you end up squinting your eyes and yeah. You don’t want that tip number three is to adjust the settings of your device to make things easier to see. One way to do that is to increase Font size if the font size is too small, and you find yourself giving a lot of energy to squint, then making it larger can Be an easy solution. Now This will depend on what device you’re using, but on a computer. That’S using Windows 10 Like I’m using here on a website. You can just hit the control button and hold that down and press the plus or minus Buttons, and that will control the size of your font. So you can give that a try. You can also hold down the control button and spin the mouse wheel, And it should do just about the same thing and then on digital devices. Like your phone same thing, You just have to go into the settings and adjust the font accordingly. Another thing that can help is adjusting the brightness level of your computer screen. You can do that with a Windows 10 here by right-clicking on the home screen, going down to display settings, It’ll open up the settings menu and then right here You have a little slide bar to adjust the brightness and the color, and you can adjust it to Be more bright if you feel that’s more comfortable and easier to read, or you can dim it down if it seems too bright and harsh on your eyes, then you Also have this cool option. At least here on Windows 10, It’s called a nightlight on other devices that may call it a blue light mode, but this is a nightlight setting where it’ll adjust the amount of blue wavelength light coming from the digital device. So you don’t get as Much of that. Blue light affecting your melatonin production, which can affect your sleep cycles,

So this is more important later in the evening. This device even has a schedule than nightlight on or off, Which will allow you to set it based on the Sun set, as well as the sunrise, Which is really helpful. So you don’t have to really think about it. Now. Blue light doesn’t just come from your computer screen. It also comes from our LED lighting that we have in our homes, in our offices, so Sometimes looking at blue light. Protecting glasses or filters could also be another option, and I hold the whole Video series about that. If you want to check out any of those videos, I’ll include a link in the description below We’ll also put a you Card to link up here to the side. In case you want to check those out tip number four is to also manage your dry Eye symptoms. Many of us do not blink as much when we’re on an ear device. Whenever we’re focusing on a computer screen a cell phone or even a book, Our attention rate is really hyper focused and our blink rate decreases. Our blink rate is usually about 20 times a minute in conversation, But drops to about four and a half times a minute and whilst focusing on an ear device. One way you can help with those symptoms is to simply be more aware of How dry your eyes are and try to blink. More often, You can even use supplemental eye drops and warm compresses if you prefer. Otherwise, if you still suffer from dryness, I do recommend a whole video series. I’Ve made on dry eyes and I’ll again include that, in the description below now for tip number five, I’m going to share a couple of exercises to help with relieve I strain now. Normally in the clinic I don’t recommend doing is eise’s and left

Somebody has a Diagnosed eye disease where the eye exercises can really help. Otherwise, for for this sort of situation, I think just going outside taking a break going for a walk playing catch or shooting hoops. Those kind of normal activities can help really strengthen your eye muscles and coordination just on its own, But if you’re something who’s really struggling with some eye strain and then trying a couple of these exercises Might bring you some relief. The first exercise is something called cupping and that is first by just taking your hands and getting them a little bit warm because heat Is gon na help, relax the muscles of the face and then you’re going to put the palm of your hands Over your eyes. You’Re not pushing on to your eyes directly But you’re kind of cupping around the eyes, Making things look dark And then you’re putting pressure around the bony orbit of the eye and you’re not again putting a lot of pressure. You’Re just holding your hands there kind of feeling the warmth and relaxing your eyes now, while you’re doing that. It’S important not to tense up your muscles But to relax your shoulder and neck muscles and to simply just relax and you don’t close your eyes. But you keep them open looking into the darkness of your palms and you do that as kind of a relaxation Technique, so that your eyes aren’t focused on the bright lights of your computer or digital screens, As they have been. Probably, throughout the whole day, You can do this cupping exercise for as long as you want, But I’ll sometimes do it just kinda as a relaxation technique. For me, a minute or so the next eye exercises our eye Direction. Exercises that’s just a matter of looking in different directions of gaze. Now you want to be doing this looking in the distance not at something up close because again, We’ve been spending our whole day looking at near devices, so picking a distant object And being able to use your eye muscles to look upward and hold it there, for Maybe five seconds and then looking at different direction Now looking down and holding it there for five seconds, You can look to the right.

You can look to the left, But then you also want to look in the other directions. That means including up into the left up into the right Down into the right and down to the left. You can pick these different directions. Moving your eyes. Looking other ways Try to hold it there for a few seconds and just give your eye muscles a little bit of a stretch. It’S important not to do this too much, as you could cause more strain to your eye muscles. Instead, just do what feels comfortable for you And then you can follow up from the eye directions to doing eye circles, Which is just kind of like making circles with your eyes, But again looking at something more in the distance. So you can look upward and then start making a slow rotation of your eyes in a clockwise And then in a counterclockwise Fashion, and you can repeat this exercise Multiple times and afterward. You can feel your eye muscles at least feel a little bit a less strain And if at any point, you’re having pain or discomfort with any of these eye, exercises is important to just go ahead and stop and then, of course, follow up with your local eye Care physician to make sure that Your eyes are doing okay, And ultimately, that is one of the best things I would recommend is that if you are Spending a lot of time in front of computers Or having any sort of eyestrain that you do follow up with A doctor on a regular scheduled basis, Or at least once a year,

So why health question of the day which part of this video was your favorite And do you have any other questions about Eyestrain, computer vision syndrome or maybe blue light and how it affects our eyes? If you have those questions, Drop them in the section below and I’d love to, hopefully make something else to help you guys But hey. If you like this video go and smash that, like button for me, share it with a friend Otherwise keep an eye on it.

As found on YouTube

How to Fall Asleep Faster – 3 Sleep Life Hacks

How to Fall Asleep Faster – 3 Sleep Life Hacks

hey dr. pound here with heal better fast and today we’re talking about three tips to help you sleep better now tip number one is watching the room temperature now this is very important because a lot of people may feel like they have to be warmer to go to sleep because they want to be comfortable but decreasing our body temperature actually helps us fall asleep it’s how our bodies transition to that sleep mode and so a good room temperature for sleep is anywhere between 60 degrees and 67 degrees Fahrenheit now it’s important to know that if you have kids or a baby in the room and you’re trying to keep it warmer for them 65 to 70 degrees is ideal for kids however again if you go above that 67 degree temperature just know that it may take you a little bit longer to fall asleep so make sure that when you adjust the thermostat at night but when you’re ready to go to bed that temperatures in that ideal range for falling asleep it’ll help you fall asleep easier tip number two is using melatonin now this is pretty commonly known that if you take some melatonin that it can help you fall asleep faster however a lot of people don’t understand how the melatonin works or what it is melatonin is a hormone that can be found produced in the body by the pituitary gland and this is a hormone that’s used to regulate our sleep cycle and so it’s important to know that this is naturally occur in our bodies but if you do supplement with it that it can alter that natural mechanism how it does that is essentially your body knows that it’s going to receive the melatonin at night and so it won’t produce it naturally anymore and so when you’re using melatonin just use it sparingly and use it for short periods of time if you go to costco you can find a really good supplement of melatonin five milligrams that you put under your tongue let it dissolve it’s pretty high-quality and it does work a lot of my patients get really good success using this mell time again it is simply a hormone to help you fall asleep it won’t necessarily help you stay asleep at night but it will help you fall asleep faster and so again it is a supplement you should you temporarily if you’re having trouble falling asleep it’s a good supplement to use and tip number three is good sleeping posture this is really important because all of us sleep a little bit differently some people sleep on their back some people sleep on their side some people sleep on their stomach and some people toss and turn all night but sleeping posture is key to making sure you don’t get in a position that’s gonna cause discomfort throughout the night when we think about posh drop-in times to think about sitting up and standing up or walking straight but we often forget that we spend 4 6 8 hours of night sleeping in the same posture and if you’re sleeping in a posture that can be harmful to the body it’s going to cause sleep disruptions so what’s a posture that can be harmful to the body well if you’re sleeping on your stomach you usually have to turn your head one way or another what this causes is this causes undue strain on the neck when your neck is turned that will lead to abnormal wear and turn the neck and lead to a possible kink in the neck and you don’t want to wake up with one of those so if your stomach sleeper and you’re trying to avoid that kink of the neck what can you do well good sleeping posture consists of maybe taking a body pillow and laying on your stomach over the pillow and then putting a pillow underneath your head that’s supportive that’s adjustable and height so you get the right height so you can still sleep somewhat on your stomach but so your heads not cranked so much at night this is really great for stomach sleepers and oftentimes my president my patients who become pregnant they’ll notice that it’s just like a body pillow it prevents them from laying on their stomach and so they’re forced to lay on their site and they can oftentimes find a good position on their side to sleep in the second position on your back a lot of people with back pain may burrs may switch over to sleeping on their back because they feel like it feels better but remember if your legs are straight that could cause extra strain on the back so if you want to take pressure off of the back all you have to do is stick a pillow underneath your knees keep your knees slightly bent at night and sleeping on your back can become comfortable the other key is to make sure your neck has proper support when you’re laying on your back so you want a pillow it gently cradles the curve in the neck naturally that’s adjustable and height that’s not too high not too low that provides a great amount of support behind your neck if you want to adjust your pillow at home and you just want to try a different height the pillow take a towel roll it up in a roll put it behind your neck oftentimes this acts just like a neck roll pillow and provide a little extra support to your neck while you’re sleeping on your back the third posture sleeping on your side it’s a great posture as long as you’ve got a great pillow to support your neck and what is a great pillow well it’s a pillow that actually is the perfect size for you so if you go and buy a pillow that maybe someone else likes but it’s not the right size for you maybe your shoulders are different sizes maybe your neck curve is a different size maybe your bed a softer and so you sink into your bed maybe your mattress is firm and so you don’t think very much all these play a part in finding the right height to pillow so if you can find a pillow with a good height that matches and keeps your nose Center to your sternum that’s gonna help you achieve the best sleeping posture on your side and that is one of the third tip on how you sleep better fast so my name is dr.

pound your clinical director at traverse health and I help people feel better fast if you’re finding trouble sleeping and you’ve tried all these tips give me a call eight-zero one nine eight zero zero zero zero two and we’ll see you as soon as possible we’ll see if there’s a problem that’s actually preventing you from sleeping good at night and it may not be just the pillow it may not be that you can’t shut your brain off at night it may not be just the room temperature there may be a problem actually preventing you from sleep well so again if you’d like to get checked out and you’re in the Lehigh area give me a call eight-zero one nine eight zero zero zero zero two if you call me right now usually we can see you today or tomorrow again doctor pound here with heal better fast you.

Read More: Now Lifestyle Video Series

As found on YouTube

Open

Keep Your Goals Realistic With List Building!
Keep Your Goals Realistic With List Building!

Close
×

Marketing Viral Video Promotion

Motivation Power