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Stretch your body March 10, 2009

Posted by paripl110707 in Boost the Feeling, Breath Deeply, Breath Slowly, Raising Arm.
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Many of us are very lazy to have an exercise.  It is very good to your health.  The reason why others don’t like to have a daily exercise was that they said that when they exercise, they fell pain.  And sometime you have to enroll in a gym just to boost the feeling of exercising.  But exercise need  not be painful, expensive or complicated.   There is one exercise which everyone can do it easily without complaining of anything.  That is stretching.  Stretching is one form of exercise.  That is very simple to do but so  effective. There are some few guidelines to follow:

(1) Try to wear slack and comfortable clothes  to get the maximum stretching.  (2) Start from the top and move downward. Bend from side to side, then front to back.  (3) Do each movement slowly and move with the flow. Relax and feel each tense area being stretched and rejuvenated.  (4) Breathe deeply and slowly.  (5) A good stretch is achieved by alternately moving shoulders up and down.  (6) Raise your arms upward, clasp them together and move your neck up and down, and side to side. Feel the stretch in the neck area become more intense.  (7) Raise the right arm and bend to the left and do the reverse. Feel the stretch along the side of your body.  (8) Raise arms forward and stretch them, opening them wide. Draw them in slowly, then spread them out again.  (9) Bend down forward and shake your shoulders while in downward pose. This will help relax the back and shoulders.  (10)  As you stretch the arm or leg muscles, don’t forget to also stretch the eye muscles by looking in different directions.  (11)  Before you get out of bed in the morning, you can do the cat and dog stretch to keep the spine supple and flexible. Get on all fours and alternately arch and move your head down to the chest, then stretch and look upward.  (12) Stretch the different parts of the body with gentle movements every chance you get. – R. Valencia S. Bismark

Natural ways to lower blood pressure – 2 January 6, 2009

Posted by paripl110707 in Back Pain, Ease Stress, Instant Relief, Slight Numbness.
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Ease stress on your back

You can protect your spine in many ways:

Stretch your back when you wake up in the morning.

Sit on the floor, bring your knees to your chest. Hug your folded legs, hold this position for 10 seconds. Release. Repeat five times.

At the office, sit in a chair. Simultaneously raise both feet 1 inch off the floor. Hold. Repeat 10 times.

If you have back pain and want instant relief, get an ice bag and apply it on the affected area. Better yet, make your own ice roller. Get a paper cup, fill it with water. Allow it to freeze. Once frozen, peel off the paper from the cup. You now have a natural ice roller. Ask someone to roll it over your back for 10 minutes. You will feel a slight numbness, then warmth, and finally instant relief.

See your doctor after this.

Whenever possible, use flat shoes and avoid high heels.

Avoid crossing your legs. It twists your spine.

Sit and stand like a beauty queen, with your back straight at all times.

Ref: dailyinquirer/Cory Quirino – World of Wellness, the health, beauty and wellness

Treat Your Back Well This Season – 3 October 25, 2008

Posted by paripl110707 in bend, kneel, sit, stand up, straighten.
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How to pick up objects from the floor.  Don’t bend from the waist.  Bend from the knees and straighten up from the knees as well.  Keep one foot a little in from of the other for better balance.

How to sit on chair.  Seed to it that your knew are higher than your hips while keeping both feet firmly on the floor.  If the seat is too high, place your feet on a foot rest or if this in not available.  An old telephone directory will do.  Your spine should press against the chair’s back.  When your work requires you to sit for long periods of time, stand up every 30 to 40 minutes and take a few steps around the office.

How to make the bed.  Again, do not bend at the waist.  Kneel on the floor when putting the sheets on or pulling them up.  If you want to smooth the cores, kneel on the bed with one leg and keep the other foot on the floor.

How to sleep.  Put a pillow under the knee if you’re sleeping on your back.  This preserves the spinal column’s natural “s” curve.    Sleeping on your side takes the pressure off your back.  Never sleep on your stomach as this will force your back to arch for hours. 

How to stand in line.  Stand with your legs slightly bent, feet apart with one foot a few inches forward.  Keep your shoulders high but relaxed.  Change position every few minutes to rest muscles.  Don’t stand with your knees locked and your feet too close together.

How to drive.  Since most car seats are too soft and poorly contoured to support the back, consider buying an inexpensive, foldable back support.  Otherwise, place a rolled up towel behind the lower back when driving.  Also, move the car seat forward so that your knees are higher that your hips.  This war, your arms bend while driving, taking off pressure on your back and hyperextension of the spine is prevented.

How to put on make-up.  Buy a mirror that you can pull close enough to you when putting on your makeup by your dressing table so that you don’t have to lean forward and strain your back.