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1. Lie on your back and bring your knees to your chest in a fetal position. This stretches your erector spinae and quadratus laborum. 2. Lift one knee to your chest and grab it with your arms. Let your other leg remain on the floor. Switch legs and repeat. This stretches your hip flexor muscles. 3. Lean sideways into a wall keeping your pelvis stable. Bend sideways not forward. This may help if you have a disk that protrudes sideways. |
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You might need more rest and relaxation If you often...
- feel tense or anxious, or have nervous indigestion
- feel under pressure from people at work or home
- eat, drink or smoke in response to tension
- have headaches, insomnia, or pain in the neck and shoulders
- find it difficult to turn off your thoughts at night
- find it difficult to concentrate on what you're doing
- take tranquilizers or other drugs to relax
- have difficulty relaxing even when you find the time
- eat rapidly and speak rapidly
- worry about little things
- get upset with yourself and others
- hurry the ends of sentences
click here for a relaxation exercise you can do at home
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Breathing is involuntary. You can not choose to hold your breath indefinitely, because you will black out and your body will resume breathing as soon as you do. Your breathing is regulated by the CO2 level in your blood. Once the CO2 level in your blood reaches a certain level, your brain demands a new breath.
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Three parts of a healthy lifestyle include exercise, good nutrition, and rest/relaxation. Exercise: 15-30 minutes of vigorous activity at least 3 times a week helps you to have a healthier heart, toned muscles, and reduces excess weight. Nutrition: reduce fat intake especially saturated fats, cholesterol, sugar, and salt in your diet. Snack on fresh fruits and vegetables if you need something between meals. |
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