Health & Wellness Blog

    

Simple Tips for Better Posture

Good posture can do wonders, from enhancing one’s appearance (and confidence) to improving overall health. Good posture helps us function well, lessens stress and strain on joints, and wards off fatigue. Ideally, developing good posture should start at an early age. Maintaining good posture means knowing what correct posture is. A lot of people are challenged by poor posture because certain lifestyles and work-related tasks involve sitting for long hours.

Better Your Sitting Posture

Good sitting posture requires that feet should be flat on the floor with the back of your buttocks against the back of the chair. You should be as upright as possible without overcompensating, and armrests of your chair should be between 70 and 90 degrees to help keep you upright. Holding a good sitting posture can help prevent lower back pain and related muscle tightness.

Better Your Standing Posture

To ensure that you have good standing posture, stand against a wall with the back of your head, shoulders, buttocks and the back of your heels touching the wall. You can maintain it by visualizing yourself as a marionette with a string on top of your head. Draw yourself up as tall as possible and be conscious of it. Proper standing posture protects your spine and guards against weakening and shortening of the muscles.

Be Aware and Start Now

Both men and women are challenged by the same posture issues and it gets harder to improve as one gets older. Years of incorrect sitting and standing make muscles shorter and weaker and you will observe that you feel easily fatigued if you stand and sit up straight for a period of time. However, as you get used to it, maintaining correct posture becomes second nature. Maintaining good posture offers many benefits in terms of appearance and muscular and skeletal health. Taking steps to correct errors in your posture now will ensure that you'll have lesser aches and pains when you get older. It is said that standing up straight makes other people perceive you as ten pounds lighter - an added bonus which many of us can hardly disregard.

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Somatics For Healing

If you suffer from chronic pain and are looking for relief, you may want to consider Somatics for healing. Somatics is a field of study that deals with the individual from the inside. For this, self awareness is a very important part of Somatics.

Somatics is a gentle, easy form of voluntary movements that can be done in 5 to 10 minutes each day. These are very simple movements that are similar to stretching, but are more breathing intensive and focus on the internal sensation one feels through different movements and postures.

A Bit About Somatics

Somatics for healing the body involves sensory motor training that relieves stress and reduces pain. It also encourages healing of many types of injuries. The sensory motor capacities of the body are at the core to Somatics. Our sensory motor functions can be controlled by learning a conscious voluntary way of movement, coupled with sensory awareness. Our reflexes are both sensory and motive but, in many cases, they have become involuntary. We automatically react to the stimulus, and that is an involuntary reaction. The goal of Somatics for healing is to teach us to be aware of and in control of our movement by voluntarily responding to our own sensory functions. As a result, we can achieve greater posture, health and well being.

Benefits of Somatics

A host of conditions are improved by Somatics. Engaging in Somatics for healing will give your body optimal flexibility and improved balance which, in of its self, is a major boost to your well being. In addition, Somatics can provide relief from pain caused by conditions such as stress, arthritis, brusitus, planter fasciitis, pulled tendons, sciatica, carpel tunnel syndrome and many other painful conditions.

Some of the other fantastic benefits of practicing Somatics for healing the body are the improvements found in breathing, better joint flexibility, and greater range of motion. Overall, this helps facilitate better posture which enables your body to function more efficiently. One may also find increased strength and coordination is also part of the great results of reconditioning your muscle control.

Discovering Somatics

The exercises of Somatics are based entirely on conventional neurophysiology. The movements are fun, smooth and easy to learn. There are classes available where you can learn and practice Somatics, or you can have individual lessons. If you would rather learn in the comfort of your own home, there are videos to be purchased that will take you through each movement step by step. Whichever way you choose to learn Somatics for healing, you will be retraining your muscles and mind to work together in a way that will provide optimal results.

If you suffer from chronic headaches, neck and shoulder pain, back pain, sciatica, tension and stress or any other similar conditions, it is worth your time to educate yourself about this unique practice that can and will provide so many benefits to your overall health and well being.

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Yoga for Health & Wellness

As we live our busy lives, we often need to find a form of exercise that will help us un-wind. One of the most rejuvenating and good-health promoting activities is Yoga. 

Yoga is a perfect retreat for relaxation as well as physical benefit. By practicing yoga for health and relaxation, you are engaging technique to optimize your time and physical benefits while enjoying the mental and emotional relaxation that practicing yoga provides.

Better Self-Awareness Through Yoga

When practicing yoga for health benefits, you may realize many things about yourself, such as your degree of flexibility and strength. This may help you better understand bodily issues that you can focus and improve upon.

Also a self-awareness aspect of Yoga derives from the deep breathing involved with the practice. Beginner yogis can immediately start unlocking a much greater lung capacity upon a commencing a consistent Yoga practice.  More breathing means your body will better oxygenated, helping to nourish every cell in the body.

Yoga in Many Forms

There are many different styles or forms of Yoga. When deciding on the style of Yoga, it is important take into consideration what your ultimate goals are from your practice.

Some forms of Yoga are more relaxing and breathing intensive, such as Hatha or Restorative Yoga. On the other hand, some styles of Yoga are more aerobic with more movements and postural transitions, such as Vinyasa.

If you are getting into Yoga for health reasons, then the outlets may seem vast and overwhelming. You will want to talk to an experienced Yoga instructor about the various options. In addition, there are a number of different Yoga resources online that can help lead you in the right direction.

Whether you seeking ways to alleviate stress in your life, or simply want to explore a new road to better strength and flexibility, Yoga can be a solution for many things in life.

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Tips to Support a Healthy Work Environment

Healthy Work EnvironmentOn average, people spend a greater part of their daytime at work, and the proceedings of the workplace can affect an employee's overall health. Establishing a healthy culture within any working environment depends upon healthy habits and the pre-established cultures that support it for guidance.

This is an important requirement, should any organization seek to support and achieve its performance objectives while sustaining a healthy work environment.

Some of the tips aimed at supporting a healthy workplace include:

Support Healthy Eating Habits

This entails taking a balanced diet, full of immune- boosting foods, because your physical wellness has a direct impact on the job that you do. Foods such as yogurt are very essential, because it contains probiotics, the healthy bacteria that lines the intestinal tract. These act as the first forms of defense against harmful bacterial that may cause illnesses, besides handling viral attacks adequately.

Fruits and vegetables are also very healthy, notably the oranges that are highly packed with vitamin C. They are known to reduce incidences of the cold virus, which most a times disorients the employees of a business. Support the use of whole grain foods for the mid-morning meetings, rather than packing your handbags with sugary foods as well as high fat-content foods. Plenty of water is needed, to help hydrate your body, maintain physiological functions and avoid minor problems such as persistent headaches. If you must eat out, have a fixed eating place that serves clean, healthy and balanced diet foods.

Maintain Hygiene

Hygiene has a direct impact on your physical health at the workplace. Most disease causing germs are passed from a dirty working environment. You may not have a realized it, but common office equipment such as the mouse and desktops transmit a lot of germs, which requires you to regularly wash the hands. It is recommended that you use hand sanitizers, because soaps too can be contaminated. Greeting people around the corridors can easily transfer germs, therefore ensure you wash after using the washroom or just before you eat anything.

Sustain Proper Postures

The support of good posture helps people to remain focused through long hours of working, besides avoiding little injuries that may be encountered in the business working environment. Posture also reduces the possibilities of fatigue, therefore ensure that the chairs are well adjusted in a way that they will support the lower back, for a healthy sitting posture. Tips such as regular breaks and stretching can help reduce the possibilities of fatigue and injury. Take your lunch breaks away from the desk, and ensure that the eyes are not strained on the computer for a long time.

Develop a Corporate Wellness System

A joint wellness program motivates employees to keep fit, no matter their working environment. Wellness topics should be introduced in the formal meetings, to encourage workers towards keeping fit. Similarly, if the budget and time allows, seek the services of a person who is experienced in physical fitness to handle such a topic. The program may as well incorporate nutritionists, to enlighten people how they should proceed with healthy eating habits beyond the workplace.

Open Communication

There should be level communication between the management and staff, such that everyone is free to converse and support his or her issues and concerns. This will also free the employees, so that they ask for a sick leave if they are feeling unwell.

Conclusively, life is a process, and we all must take part support it, by working and leading fulfilling lives. It will not make sense if you keep fit at home, but live an unhealthy lifestyle at the workplace. Take the initiative today and experience how your productivity will be bolstered.

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How Squatting Can Restore Spinal Motion and Correct Anterior Pelvic Tilt

Do you sit a lot during the day? Do you deal with low back pain? Or are you an athlete who's experiencing lower leg injuries?

If you answered "yes" to any of these questions, then you may be able to benefit from holding a deep squat more often.

In order to garner the most benefit from this article, it's important to define the terminology used within the article, such as: squatting, spinal motion, and anterior pelvic tilt.

"Squatting" Defined

First and foremost, squatting is a form of exercise and at the same time a form of posture that shifts the whole weight of the body to the feet. It is different from sitting in that sitting involves the buttocks in taking the weight of the body.

"Spinal Motion" Defined

Secondly, spinal motion is the motion of the spinal cord of a regular human being. Spinal motion influence almost all other movements throughout the body and usually involves various vertebrae, intervertebral discs, and ligaments. It is said that the quality of spinal motion weakens when bending over, pushing/lifting objects, and sitting for long periods of time.

"Anterior Pelvic Tilt" Defined

Lastly, anterior pelvic tilt involves tilting the pelvis forwards. Literally said, it is when the front of the pelvis drops while the back of it rises. Simply put, it is like sticking your butt outward, forming an concave shape in spin. Also known as a "spilled pelvis," anterior pelvic tilt is can be the result of extreme lordosis in the spine. This can cause a host of issues and potential injury.

Deep Squatting as a Corrective Posture to Restore Spinal Motion and Anterior Pelvic Tilt

Deep squatting for ten minutes, more or less, everyday can "help restore spinal motion and correct issues with anterior tilting of the pelvis because it would correct in a natural way their posture and thus restore their normal spinal motion" accoring to Dr. Kelly Starret in the video below.

Squatting, aside from it being a form of exercise that requires stability of the trunk, it also demonstrates that a person has proper ankle dorsiflexion, glute activation, thoracic extension, and hip flexion (which helps correct a lot of musculosketetal issues we encounter, including but not limited to low back pain, groin strains, hamstring strains, anterior knee pain, and hip pain.)

The Benefits of Squatting in Third-World Countries

According to Kelly Starret, in one of his videos about squatting: "It opens up the spine back. In fact, we don't see any lumbar disease in any third-world country or in any country that toilets on the ground or sleeps on the ground. Secondarily, we see no hip disease in any country that sleeps on the ground and toilets on the ground, partly because they completely reinforce range motion?"

What Starret is emphasizing is that those who "deep squat" (that is, squatting very low with the feet facing forward and spine erect) have more health benefits as regards their posture compared to those who don't have the time to do it or don't want to do it at all.

One would never think that problems with the pelvic as well as with the spinal motion have one simple solution via holding deep squats every single day. So for those who have problems with their spinal cord or for those who experience the abovementioned "pains" you might want to think of doing deep squatting for at least 10 minutes every day and see for yourself how this would help alleviate issues with your health issues, especially in correcting your spinal motion and your pelvic tilt.

One would just have to make sure that they are squatting in the right way. So from now on, think of holding squats every day, and as what Kelly Starret points out, those who squat to poop or replace sitting have lesser health problems.

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