Finding Healing With Mother Nature

Archive for the ‘spring wellness tips’ Category

5 Easy Stretches for Stiff, Sore Muscules

Feeling Stiff and Sore? 
Try These 5 Easy Stretches for relief
 
Whatever the reason for your stiffness, whether it’s from too much sitting or too much yard work, these stretches will help relieve those aches and pains. Do them everyday or at least 3x per week for maximum benefit.
1. Child’s Pose
Relieves lower back tension and stretches shoulders. Hold for 10-20 seconds.
2. Runner Stretch
Step one foot forward, bend front knee as you lower it to the ground while the back leg stretches out behind you. Try to place the top of your foot on the ground. For a deeper stretch lift straight leg knee off the  ground.
Stretches hips, quadriceps and hip flexors. Hold 10-20 seconds
3.Straight  Leg Reach
Inhale and reach for your toes  as you exhale keeping your back straight. No rounded shoulders. It’s okay if you can’t reach your toes. Hold at the point of max stretch.
Stretches: Hamstrings, glutes &  lower back.
Pull toes toward you for a calf stretch too.
4. Straddle Stretch
Sit on floor with wide legs. Inhale, slowly exhale while walking your hands forward until you feel the stretch in your inner thighs and hips. Hold for 10-20 seconds & walk hands out further & hold for 10-20 seconds.
5. Downward Dog
This a more challenging pose but stretches
from your calves to your shoulders. Start in kneeling position, slowly lift knees and try to straighten your legs. It’s okay if your knees are bent. Hold 10-20 seconds at the point you feel the stretch.
Stretching everyday keeps the muscles and ligaments loose and supple. When muscles are loose, blood, oxygen and nutrients can circulate more easily giving you energy.
If you would like more stretches for a particular area of your body feel free to contact me!
Advertisements

Healthy Tips for Spring

Now that the warmer weather is here you may find yourself more active. That is a good thing! However, we tend to overdue it. There is the yard work, outdoor projects, cleaning out storage spaces and of course enjoying the warm weather with long walks, bike rides or anything else. We tend to do too much too soon. If you haven’t been exercising regularly your body is not use to the sudden increase in activity so you may find yourself stiff, achy or even injured, which is not a good thing.
Take it from my experience. In the last few years after doing vigorous yard work and not listening to my body when it said rest, I kept going and wouldn’t you know I ended up on the couch for a week because my back said “you won’t rest, I’ll make you!”
So this Spring keep these things in mind while you enjoy your activities.

Don’t try to do everything all at once. Make a list of things you want to accomplish and pick one or two of them at a time.

When you feel like you’ve had enough and your body says rest, LISTEN!

001

Drink plenty of fluids, especially water every day and even during your activity.

drinking water

Stay active in the winter to keep yourself feeling strong all year.

Do some light stretching each day to keep your muscles and joints loose and limber.

007

When lifting heavy objects don’t bend from the waist. You may injure your back. Instead, squat with bent knees, get a firm grip on the object then lift with your legs. If it is still too heavy, ask for help.

Strengthen your back muscles by doing stomach crunches with bent knees or waist twists (careful not to twist too fast or too far)

017

Get a massage. It works wonders for sore, tired muscles and joints. imagesFind out more about our services at our website www.fullcirclewellnessllc.com or visit us on Facebook at www.facebook.com/fullcirclewellnessllc