You must try these exercises to get rid of your Double Chin

As we age, we all lose firmness of our facial muscles. Due to this reason, even skinny people can have double chin.

The exercises bellow should be performed daily, and it may help you to strength facial muscles and get rid of the double chin.

Check it out!

1. Warming up the muscles

doucble chin 1

Just like before any other workout, you’ll want to warm up your facial muscles.

For this purpose, move your lower jaw forward and backward and then side to side. All movements should be performed slowly and smoothly without sudden jerks. Repeat the exercise 8-10 times.

2. The Scoop

double chin 2

Open your mouth, and roll your bottom lip over your lower teeth. Imagine that you need to scoop water with your lower jaw. Move your head down in a scooping motion, and close your mouth while lifting your head.

While performing this exercise make sure that the corners of your lips are completely relaxed. Repeat 5-7 times.

3. Touch your nose

double chin 3

A double chin is also associated with weakness of the hyoid muscles. That is why they also need to be strengthened.

Stick out your tongue as far as possible, and try to reach your nose with the tip of your tongue. Keep your lips relaxed. Repeat 5 times.

4. The perfect oval face

double chin 4

If you want to return the shape of your face to a younger look and pull your cheeks up, do the following exercise: turn your head to the left, and pull your lower jaw forward, straining the muscles of your neck. You should feel the muscles on the left of your neck stretching. Then turn your head to the right and do the same movement. Repeat 5 times on each side.

5. “Kiss the giraffe”

double chin 5

Imagine you need to kiss a giraffe (or someone who is very tall).

Lift your face up, and look at the ceiling. Slightly bring your lower jaw forward, and pucker your lips as if you are going to kiss someone. If you are performing the exercise correctly, you should feel a strong tension in your neck. Hold the position for 5 to 8 seconds and release. Repeat 5 times.

6. Resistance

double chin 6

For this exercise, you need to make two fists and place them directly under your chin. Then begin to move your lower jaw slightly down on your fists, and strain your muscles while overcoming the resistance. The pressing force should gradually increase. When you reach maximum resistance, hold for 3 seconds. Then relax, and repeat the exercise 5-7 times.

7. Smile

double chin 7

Clench your teeth with your mouth closed, and try to stretch the corners of your lips as wide as possible. Now push your tongue against your hard palate, gradually increasing the pressing force.

If you feel a strong tension in your chin muscles, then you have performed the exercise correctly. Hold this feeling of tension for 5 seconds, and then relax for 3 seconds. Repeat 5-8 times.

8. Puffy cheeks

double chin 8

Inhale deeply with your mouth, and fill it with air. Close your mouth, and puff up your cheeks. Now press your palms on your cheeks so that you feel tension in your muscles. Hold for 3-5 seconds, then release the air and relax. Repeat the exercise 5-6 times.

9. Bellow, you can watch a video that demonstrates the exercises above

 

Source: ladyformula, brightside.me
Illustrator Daniil Shubin, Photographer Roman Zakharchenko, Model Olga Zakharchenko for BrightSide.me
Based on materials from fitnesshealthzone, huffingtonpost

Posted in Advice, Exercise | Tagged , , , , , , , , , , , , , | Leave a comment

Place a clothespin on your ear for 5 seconds. The unexpected effect will surprise you

In your lifetime, you are bound to feel aches, pains, tiredness, and that is okay. We are human, and cannot always feel our best. But, sometimes with a little “kick” to our organs, they can release health benefits that will surprise you.

There is an interesting and unconventional way people can bring on increased health onto their organs, helping you feel renewed, and at your best. The method is by using clothespins and placing them on various spots on your ears. Why specifically your ears Each ear contains a complete reflex map of the body, rich with nerve endings and multiple connectors to the central nervous system.

There are 6 different spots on your ears that target specific regions/organs in your body. Place a clothespin on the area of your choice, and unlock the health benefits.

Screen Shot 2017-03-13 at 2.36.36 PM

1. The Upper Part Of The Ear

The uppermost part of your ear has a direct connection to your back and shoulders. By applying pressure to this spot for a minute each day, you will help reduce built-up tension in those areas.

2. The Top Of Your Ear’s Curve

This spot on your ear is connected to your organs. Therefore, if you are feeling internal tenderness or discomfort, place a clothespin on this spot for relief.

3. The Upper-Middle Part of the Ear

This part of your ear is connected to your joints. Apply pressure on this spot to relieve your joints of stiffness or pain as a result of a long day at the keyboard.

4. The Lower-Middle Part of the Ear

Pinching the lower-middle part of your ear will bring you relief in your sinuses and throat. This can come in very handy when you want to get a good night of sleep, but have a stuffy nose, or are feeling congested.

5. Just Above the Earlobe

The spot just above your earlobe is associated with digestion. By applying a clothespin here, you can help reduce digestive and stomach pain. You can use this as a means of preventing such discomfort.

6. Your Earlobe

This spot is connected with your head and heart. Apply pressure here to promote your heart’s health and also relieve migraines and pressure headaches.

Screen Shot 2017-03-13 at 2.50.44 PM

Please SHARE this with your friends and family.

Posted in Advice, Knowledge, Rehabilitation | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Why do Japanese people live so long?

And what you can do to live a long time too!

76786538.xlarge

Japan has the oldest life expectancy in the world. That means people in Japan live a really long time. In average, men live to 79 years old, whereas women live a little over 86 years old. 

After WWII, Japan had one of the lowest life expectancies in the world, which suggests it is not genetics that keeps them alive for so long. It is not even that Japanese people visit doctors 12+ times a year. The answer is something else, and it is something you can do as well to increase your own life expectancy (and get healthier, too).

The Japanese Diet

japanese-meal

Fish Vs. Red Meats: Japanese people do not eat nearly as much red meat. Red meat has a lot more cholesterol than fish, which causes you in your later years to have a much higher chance for heart disease, heart attack, stroke, and other unfortunate things. In Japan, fish is the primary “meat” to eat, which means not only do they keep their cholesterol lower, but they also get healthy fish oils, too. Now, there is probably something to be said about the nasty stuff that can come with fish (i.e. mercury), but no matter what you eat you are going to be getting something “fun”. Red meats also come full of hormones that the animals eat throughout life.

Less Milk, Butter, Dairy: Most Japanese people are lactose intolerant. In fact, people who can drink milk after becoming an “adult” are mutants anyways. People are not really meant to do dairy their whole life. Although non-fat milk is pretty healthy, a lot of people drink 1% and 2% milk. The amount of fat and cholesterol in those is pretty astounding and will kill you slowly. Japanese people do not really do dairy all that much, lactose intolerant or not, which means they avoid all the extra cholesterol.

Rice: Rice is eaten with almost everything and is high in nutrients (there are special rice strains in Japan that have been created to have more nutrients than normal rice, even). It is also low in fat and helps fill you up. Now, to make this even better (for yourself), you should try to mix in some brown rice as well. A lot of people do not like this, but it will help you get some more whole grains.

Lots of Soy: Tofu, bean sprouts, and so on are awesome for getting you proteins and help reduce heart disease and high blood pressure. Soy products are very healthy, and an awesome alternative to meats and milks, but be careful, because now, most of the soy sold in regular supermarkets are GMO products, and transgenic food has been related to cancer in the intestines and other organ dysfunctions.

Tea: Japanese people drink a ton of tea. While there is something to be said in regards to “everything in moderation”, I feel like one cup of tea is going to be better for you than one cup of coffee, especially when we are talking about large amounts. Green / Oolong Tea is full of antioxidants (good for preventing cancer), and apparently helps break up oils in the digestive system, keeping those bowels happy.

Seaweed: Mmm, seaweed. It is full of iodine and other nutrients you do not get as much of anywhere else. So incredibly healthy. Also supposed to help fight against many kinds of cancers, too.

More Vegetables: Vegetables tend to be a big part of every meal, not an afterthought or “oh, I should add a vegetable to this steak dinner” kind of thing. Everyone knows that vegetables are healthy and good for you. What else is there to say?

Smaller Plates: Here is a trick. If you are looking to lose weight, get rid of your big plates. Small plates cause people to eat smaller portions, which causes people to eat less. So many studies have been done on plate size and how much one eats, and there is a surprising correlation between the two. Japanese tend to serve food on smaller plates which means they do not overeat and get fat, which, of course, reduces chance of heart attack, heart disease, stroke, and other ailments.

What You Can Do: Eating healthier is not always easy. We get used to what we eat, and making a shift is hard. One of the best things you can do, though, is to decrease the amount of red meats you eat. They lead to all kinds of problems later on, and it is pretty easy to avoid. You do not have to stop eating red meat all together, but if you can really decrease the amount, your body will thank you. Also, for all you addicted coffee drinkers out there, switch to tea. There is a reason why older people are being forced (by doctors) to quit drinking so much coffee. Tea also has caffeine and is generally just a lot healthier. Drink it every day!

Walking vs. Sitting

japanese-people-waiting

The Commute: A large portion of Japanese people walk, bike, and take the train to work (or wherever they need to go). Cars are kind of a luxury, and it is almost easier to take a train anyways (train system is awesome). This means Japanese people are standing up for longer periods of the day, whether that means they are walking / biking to the train station, or standing up in the train because there is not room to sit down. There have been plenty of studies done showing the correlation between how long you sit down per day and how likely you are to die early. Basically, if you stand up more every day, you will probably end up living longer. In Japan, standing and walking is just a necessity. If you want to live longer, try and stand up for a few hours every day. 

Squatting While You Poop: Apparently, it is also healthier to squat when you poop. Although this is becoming less and less the case, many Japanese toilets require you to squat, which has its own health benefits (even if it takes some practice). Some researches claim that squatting helps with your digestive system and actually help you to avoid hemorrhoids. While hemorrhoids are pretty common in Western countries, they are nearly nonexistent in Asia, squatting countries. Back in 1978 they even got Jimmy Carter a squat toilet because his hemorrhoids were so bad. I do not want to talk too much about poop here, so if you want to read more you can.

What You Can Do: It is probably too hard to squat on top of your Western toilet when you poop, but you definitely can adapt it with a small step close to the toilet, performing the squatting pose while pooping. At the very least, try to stand up while you work (instead of sitting down). Just standing will help you stay healthy and live longer, even if you are not moving around. We are not made to be sitting around all day long.

Cleanliness

japanese-girl-walking-surgical-mask

Japan is probably one of the cleanest nations in the world. There is almost an obsession with it in some cases. There is no doubt that cleanliness leads to healthiness (we learned that in the great plagues back in the day). If you live in a clean house, and wash your hands, you should be okay. It does not always seem like a cultural norm in other countries to wash your hands and shower every day (especially depending on where you are), but keeping clean and living around clean people will keep you healthy and help you live longer. It will help you to avoid diseases (especially important when you are old) and keep you from getting sick.

What You Can Do: Just wash your hands when you get home, after using the toilet, before cooking or even in places that you go after walking in the street.

The Family & The Social

japanese family

Taking care of grandma (and sometimes grandpa): In Japan, the oldest kid is supposed to take care of the parents when they get old. The parent(s) live with the kid and help out around the house. Although this is changing a bit and fewer kids are helping out with their parents, it is still really common. Having your kid(s) around, and grandkids around has to be a pretty nice psychological boost for the old grandma or grandpa, urging them to live longer and enjoy their time with their family. Plus, since they are helping out around the house, it means they are moving around (walking is important, right?), doing things, and staying active. Being old and living in a retirement home would be depressing, and probably helps a lot of old people lose the will to live as long.

Hanging out and socializing: When it comes to business in Japan, employees are often required to go out and socialize, drink (you do not have to drink alcohol), and have fun after work. Although this takes away from sleep time (probably not as good for people who want to live long), socializing is really important for your psychological health. The better that is, the more you will enjoy life and keep on living. By doing this you make friends, know more people, build a network, and so on. This means you have more friends later on in life, which means you will enjoy life more when you are older too. When you enjoy life, you just want to live longer. It’s as simple as that.

What You Can Do: While you probably cannot force your kids into taking you into their home when you get older, you can get out there and make friends. The more you socialize the better you will feel about life and the more social support you will have later on.

Posted in Advice, Encouragement, Knowledge | Tagged , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Silent Killers of Your Metabolism – information and tips

Image | Posted on by | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Can the Brain Reverse the Aging Process? 7 ways to exercise your brain

Cognitive brain function peaks in our early fifties, but staying mentally active can prevent brain loss in the years to follow.

If you are over 40, you are not going to like this (and if you are not yet 40, get ready for a reality check): Early in your fifth decade, researchers believe, your cognitive brain performance peaks. From there, it’s a downhill slide for the remaining years of your life.

The good news is that the brain is highly adaptable (plasticity); it responds to experiences. In particular, “spaced practice” (repetitive exercise) helps the brain to learn, grow, strengthen, and develop. As we age, there are ways to combat the reduced function of mental processes such as memory, speed of thinking, problem solving, reasoning, and decision making. Starting to incorporate easy exercises today can help forestall decline tomorrow.

Your brain is responsible for five main cognitive functions: executive function, memory, attention, language, and visual-spatial skills. If you already squeeze aerobic exercise into your schedule (studies recommend at least three times per week for an hour), then you have a good routine that is increasing brain blood flow to critical memory centers and improving your ability to remember facts. Adding any of the following cognitive function–building practices will amplify your brain health benefits:

1. Strategize! Logic and reasoning skills are the basis for making decisions and considering possible outcomes of your actions. The more you challenge yourself to do these kinds of tasks, the more you deepen the neural pathways necessary for this type of brain function. If you like games, this kind of exercise is right up your alley. Video games and strategic board games (such as chess) are great ways to engage this aspect of brain training. Other options include social interaction or any activity that requires you to identify a desired outcome and then calculate choices and develop a plan to achieve success. Screen Shot 2017-03-06 at 7.09.26 PM

2. Challenge your memory. You highlight how important memory is to your cognitive function every time you read, reason, or do any type of mental calculation. Memory is also the first place you’ll probably notice your cognitive function altering. Training your memory is incredibly easy and can be done while you commute or listen to the radio: Commit to learning all the lyrics of a song while you are driving, or memorize a poem while sitting on the bus. Do not commute? Force yourself to do a task by memory. For example, wash your face and brush your teeth with your eyes closed, or learn to perform a task with your non-dominant hand.

Clever writing

3. (Re)focus your attention. Attention is one of the foundational elements of cognition and it decreases with age. Your ability to place your focus (and hold it there) allows you to concentrate and be productive despite distractions, which means this is a part of your brain function you want to keep sharp. Increasing this brain ability is as simple as changing your routine. Ninety-eight percent of what you do every day is habit; changing the routine guarantees your brain has to pay attention. There are two ways to work this part of your brain muscle: (1) Identify what you do by rote day after day and change it. That can mean taking a different route to work or school or changing your exercise routine (i.e., do the exercises in reverse order); (2) When you combine activities that require cognitive function, you force your brain to do more in the same amount of time. For example, cook and listen to talk radio or an audiobook, or drive while making a list of groceries in your head.

mouse

4. Reset your brain. As important as it is to be able to pay attention, sometimes it is even better to give your brain a break. Stilling your mind breaks its rhythm, which causes it to refresh. Giving your mind a break allows it to return to tasks later with increased perspective and creativity. You can think of this as a sort of interval training for your brain. We suggest a “Five by Five” principle “where you take a break from whatever you are doing five times a day for at least five minutes to reset.”

keep-calm-i-am-taking-a-break-1

Make an effort to process information beyond its superficial level. When you read a book or article (including this one!), share what you learn with someone else. Rather than just recounting the facts, identify and discuss the theme(s) in what you read and how they relate to your life.

5. Buff up your lingo. Language games stimulate your brain to understand, remember, and recognize words. The more you practice fluency in language, the more quickly your brain will retrieve old words and embrace new ones. Taking the time to understand new words in context especially trains your brain to remember them, since you increase the associations linked with the definition. A simple way to engage this process is to read articles outside your normal realm of interest. Rather than reading the business section of the newspaper, read the sports or science section instead.

Handmade board game Oflameron

6. Synthesize, synthesize, synthesize. Synthesis is the skill of joining up. Essentially, it is the process of forming new knowledge or new ideas by taking different existing ideas and knowledge, sometimes from different areas… It is a skill that involves activities like linking, connecting, joining together.” To exercise yourself in this way, make an effort to process information beyond its superficial level. When you read a book or article (including this one!), share what you learn with someone else. Rather than just recounting the facts, identify and discuss the theme(s) in what you read and how they relate to your life.best-word-games-android

7. Take a really good look. One of the most dominant senses your brain uses to understand and encode your experience is your visual sense. Being able to visually analyze your environment gives you many cognitive clues about how to behave within it. Developing this part of your brain muscle can be done in two easy ways: (1) In any setting, pick out three items and their location. When you leave the setting, close your eyes and see if you can accurately remember each item and its location; do this again two hours later; (2) For more of a challenge, try noticing everything you can see in your full range of vision (front and peripheral), then write it all down from recall.

memorize

Considered in these micro-elements, the ease of adding brain exercise to your day seems obvious. I think you can handle it, so I am going to sneak in one more surefire way to bump up your gray matter: Stop multitasking. Constant simultaneous in/output fatigues your brain and leads to reduced efficiency and productivity. When you need to focus on higher-order thinking (those tasks that really require full access to your brain power), you will achieve more if you allow your focus to remain uninterrupted for at least 15 minutes at a time.

All this sounds promising, but understanding the concept that your brain can hold off the aging process is a lot like buying a membership to the gym: It only helps if you actually use it. Which means incorporating these ideas into your everyday experience will require a tiny bit of intention on your part. If you have been reading this while also listening to the news on television—an example of combining activities that require cognitive function and thus working out your ability to pay attention—then you have already got a good head start.

Posted in Advice, Encouragement, Exercise | Tagged , , , , , , , , , , , , , , | 1 Comment

YOUR BIOLOGICAL HIGH-PERFORMANCE DEPENDS ON D VITAMIN (By Luciano Pontarolli, MD)

HOW DOES MY HEALTH CAN BE AFFECTED IF I DON’T INCREASE MY D VITAMIN LEVELS NOW?

D vitamin can treat any disease, from flu to cancer as it has receivers in almost all cells from the body. In addition, it is involved on thousands of gens functions and actively sustain our immunity.

We could list the major diseases that have its effects reduced with D vitamin supplementation: osteoporosis, breast, prostate, intestine and ovary cancers, obesity, circulatory and cardiac problems, muscle weakness, depression, all autoimmune diseases and seasonal diseases like cold, flu, rhinitis and sinusitis.

We were taught to use medicines for any kind of pain, symptom or disease, but few of us really understand that acting like this, we enter in a dependency cycle and outsource the responsibility of our health. We use medicine for all diseases and start even earlier to take synthetic substances that promote an immediate cure, not a state of health. To medicate a symptom is just like “sweep the dirty under the carpet”.

This flawed combination between DISEASE/MEDICAMENT is used by most of health professionals.

But I am a different kind of MD. My name is Luciano Pontarolli and a believe and do a different kind of medicine.

I believe in a new combination, a perfect combination: PREVENTION/HEALTH.

To prevent is not just make exams because if there is already a disease, it will be too late for prevention. To prevent is to provide conditions for the body to remain healthy, since in a healthy body diseases can’t find a fertile ground. Health and disease, each on its own way, need a favorable biological ground to arise. This biological ground is the result of good or bad choices.

I believe in the power of health/prevention combination, so I have a mission to bring information and biological high-performance products to human health. Products that don’t cause side effects, composed by elements that already exist in the nature, not created by another human being. These products are the supplements that, as the name suggests, have the function to add, complement your health.

Your biological high-performance depends on the difference between medicate and supplement.

I believe that the lack of D vitamin caused by the low exposure to sun light is the main responsible to keep our body susceptible to so many diseases. That is the reason why I offer a supplement as the solution to obtain a super health.

BECOME AWARE THAT THERE IS NO HEALTH WITHOUT OPTIMAL D VITAMIN LEVELS.

You can eat real food (instead of industrialized food), sleep far from cell phones and other electronic equipments and keep a positive view of life. You can practice exercises, administrate the stress and keep the hormonal modulation on time.

But all this is just not enough.

Without optimal D vitamin levels, there is no biological high-performance.

Luciano Pontarolli, MD stands for a company that provides injected D Vitamin. They have being following extremely positive results with their users. For more information about the product and availability for importation access the website and watch the video bellow.

Posted in Advice, Encouragement, Knowledge, Rehabilitation | Tagged , , , , , , , , , , , , , , , | Leave a comment

Why should our opioid receptors system be substituted by the cannabinoid receptors system?

This is a very interesting (however a bit long) video about the use of cannabinoids not only as medical purposes, but in the daily routine as well.

Dr. Stuart Titus claims that the traditional medicine field has being exploring opioids as treatment for centuries, and the new view to approach the human body is through cannabinoids substances, due to the body already has endocannabinoids receptors system and sensitiveness.

The final product to be consumed is extracted from hemp, and not from marijuana, which avoids the buzzy feeling of being stoned.

The video is a boom of information and it will certainly make you review concepts and lifestyle. You will at least, think about the implications of this new point of view.

Enjoy it!

screen-shot-2017-02-27-at-9-33-55-am

Posted in Encouragement, Knowledge | Tagged , , , , , , , , , , , , , , , , | Leave a comment

What does your poop tell you about your health?

screen-shot-2017-02-23-at-8-45-47-pm

 

Separate hard lumps, like nutsscreen-shot-2017-02-23-at-8-48-56-pm

You are lacking fibre and fluids. Drink more water and chomp on some fruits and vegetables.

Sausage shaped, smooth and soft

screen-shot-2017-02-23-at-8-51-51-pm

Optimal poop! You are doing fine.

Watery, no solid pieces, all liquid

You are having diarrhea! This is probably caused by some sort of infectiscreen-shot-2017-02-23-at-8-56-57-pmon and diarrhea is your body cleaning it out. Make sure you drink lots of liquids to replace the liquids lost otherwise you might find yourself dehydrated.

Sausage-shaped, but lumpy

screen-shot-2017-02-23-at-9-00-37-pm

Not as serious as separate hard lumps, but you need to load up on fluids and fibre.

Soft blobs with clear-cut edgesscreen-shot-2017-02-23-at-9-37-44-pm

Not too bad.Pretty normal if you are pooping multiple times a day.

Sausage-shaped but with cracks in the surface

This is normal, but the cracks mean you could still up your intake of water.

screen-shot-2017-02-23-at-10-10-23-pm

Fluffy pieces with ragged edges, a mushy stool

You are on the edge of normal. This type of poop is on its way to become diarrhea.

screen-shot-2017-02-23-at-10-43-52-pm

Soft and sticks to the side of the toilet bowl

Presence of too much oil, which could mean that your body is not absorbing fats properly. Diseases like chronic pancreatitis prevent your body from properly absorbing fat.

screen-shot-2017-02-23-at-10-48-07-pm

*********************************************************************

 

screen-shot-2017-02-23-at-10-49-57-pm

 

screen-shot-2017-02-23-at-10-52-04-pm

Brown: You are fine. Poop is naturally brown due to bile produced in your liver.

 

screen-shot-2017-02-23-at-11-04-54-pm

Yellow: Greasy, foul-smelling yellow poop indicates excess fat, which could be due to a malabsorption disorder like celiac disease.

 

screen-shot-2017-02-23-at-10-54-34-pm

Green: Food may be moving through your large intestine too quickly. You could have eaten lots of green leafy veggies or green food colouring.

 

 

 

 

 

 

 

 

 

screen-shot-2017-02-23-at-11-09-48-pm

Black: It could mean that you are bleeding internally due to ulcer or cancer. Some vitamins containing iron or bismuth subsalycilate could cause black poop too. Pay attention if it is sticky, and see a doctor if you are worried.

screen-shot-2017-02-23-at-11-10-30-pm

Light-coloured, white, or clay-coloured: If it is not what you are normally seeing, it could mean a bile duct obstruction. Some medicine could cause this too.                         See a doctor.               

screen-shot-2017-02-23-at-11-11-13-pm

Blood-stained or Red: Blood in your poop could be a symptom of cancer. Always see a doctor right away if you find blood in your stool.

 

 

 

 

Posted in Advice, Knowledge, Vegan | Tagged , , , , , , , , , , , , , , | 1 Comment

Exercises you can do in the office

Posture in the office

If you are primarily desk-bound in your work, correct posture and alignment is essential to prevent work related pain and injuries. Most of us get a little lazy with our posture at some point. You can expect some serious health problems, aches and pains if you adopt a poor sitting position for long periods of time, day in and day out.office-posture

Poor sitting posture can lead to:

  • Headaches
  • Lower back pain
  • Neck pain and stiffness
  • Interscapular and thoracic pain and stiffness
  • Shoulder pain and muscular tension
  • Wrist, forearm and elbow pain
  • Lumbar disc bulging and irritation

A good sitting posture

  • Chair height should be so that your upper legs are parallel to floor (or knees slightly lower than your hips).
  • Both feet should be flat on the floor.
  • Push your hips into the back of the chair.
  • Ensure your chair supports your upper and lower back (use support cushions if required).
  • Relax your forearms on the table to keep weight off your shoulders. Use armrests on your chair if required.
  • Pull up close to your keyboard, placing it directly in front of you. Adjust your keyboard tilt to achieve a straight wrist position.
  • Your screen should be directly in front of you.
  • The top of your screen should be little above your seated eye level, at least an arm’s length away. Use a monitor stand if required.
  • If text is too small at this distance, use your computer’s settings to increase display resolution or magnification (as opposed to moving the screen close to your face).
  • Screen (and your desk) should be positioned to reduce glare from windows and other ligh sources. Use curtains or blinds if required.
  • Keep your telephone within easy reach. Use a headset if you are regularly on the phone.
  • Take 1-2 minute short breaks away from your desk every 30 minutes to stretch. Take longer breaks or change tasks every hour. Get away from your computer during lunch break.
  • Give your eyes a rest. Look away in the distance during your short breaks.

Finally, how can you exercise and be active in the office?

Stand

Try standing at a high table or counter while working or answering the phone. risk_db2

Walk and talk

Many people use their cell phones for business calls. Those frequent calls can provide a good reason to walk while conducting your business. Better still, walk out of the building and into the fresh air. You will feel energised when you return.

Take the stairs

You know this one already, but if you have to speak to someone on another floor, don’t call them or send an e-mail. Go and speak to them in person. Who says you can’t work and socialise at the same time?

Work it!

What’s in your drawer? Not chocolate, but fitness bands, squeeze balls, small weights. While reading that report, pull something out and work it.

Stretch

Office workers acquire a lot of tension in their necks and backs from hours of sitting. tiryaka-tadasana-is-a-modified-asana-of-urdhva-tadasana-e1318319999963There are many stretching exercises you can do as frequently as you like.

These are just a few ideas. You may be able to come up with some of your own and pretty could soon be cancelling your gym membership. Make an appointment with us to discuss other ideas, especially if you have on-going aches and pains from sitting down all day.

Most important!

Do not be shy to stretch your body in front of others. In fact, you can take action and be the first to motivate your co-workers to be more active in the work environment. They may like your initiative and everyone will benefit from that!

Posted in Advice, Encouragement, Exercise | Tagged , , , , , , , , , , | 7 Comments

The Evolution of Psychotherapy

evolution-of-psychotherapy

Image | Posted on by | Tagged , , , , , , , | 1 Comment