Yes, it is winter time, but we still have to work. These days most of work is related to computers. Everything is done on the computers including writing, engineering, selling, shipping, mailing and much more. Unfortunately, human body is not designed for being in the same position for a long time. It needs to change the position from time-to-time to function properly. And the winter time is no exception. Let’s learn two minutes sequence for releasing lower back pain from sitting at the computer.
Please, don’t do what I do in the snow if you are not trained to walk barefoot in the snow.
And remember – Health is Wealth!
When we sit at the computer for the whole day the neck gets stiff and the disks press into the vertebraes compressing themselves. And what do we when we feel that the neck is stiff? We start lifting the head up, tilting it from side-to-side injuring it even more.
Watch what you have to do instead:
Grilled Veggies with Broccoli
bunch of cherry tomatoes
half broccoli head
2 Chinese eggplants
hand full of sunflower seeds (optional)
Grill or bake eggplants and onion gently glazed in balsamic vinegar and olive oil. Cut grilled veggies into big pieces, slice broccoli, cut tomatoes in half and place everything into serving plate. If you like sprinkle with sunflower seeds. This dish is good to serve right away as well is to let it stand for a few hours
Beans Italian Style
This is one of my favorites due to its easiness and the speed of preparing.
hand full of beans, either green or yellow
1-2 cloves of garlic
salt , pepper, olive oil
You can either steam beans for 3-4 minutes or boil them for 1-2 minutes. Drain them, add crushed garlic right on the top, then salt and pepper, poor 1 table spoon of olive oil and mix everything with your hands.
As you learned from the previous post, the first big NO for the neck is DON’T send your chin up.
Let’s study the second big NO – don’t twist.If looked at the anatomy in the previous post you already know why not to do it. But we do know that the twist are extremely beneficial for any parts of the spine. Yes and no. Yes, if they are done with the proper technique.
This pose is excellent for releasing the tension in the neck. Slide your chin horizontally forward while exhaling and draw it back to the neutral position. Again, major mistake here is when you start lifting your chin up instead of moving it horizontally. Repeat it 7-10 times making sure that your chin keeps moving parallel to the ground.
I consider the previous pose as preparation for this one.
#1 While inhaling move your chin forward.
#2 Exhaling turn your head to the right very slowly.
#3 With the next inhalation return your head to the position #4.3.1
#4 With exhalation get your chin into neutral position
Make sure that your chin always moves horizontally and is always parallel to the ground. This is the safest way to twist the neck. Again, if you have constant pain in your neck, consider going to the doctor, making x-ray and come to me.
How to find me?
Well, just email to firstname.lastname@example.org
Whenever you find out that your neck hurts and even before knowing your diagnosis if the pain is serious and you get numbness in your hand(s), please remember #1 – DON’T SEND YOUR CHIN UP, you are going to make everything worse. Just take a look at the anatomy of the neck. Do you see that in the front where the throat is the vertabraes are nice and smooth? The back of them has completely different structure, there is kind of spiky endings at the back of each vertebrae and in the neck they are quite long. So, by sending your chin up without elongation you just crush these spiky endings into each other. And we have tons of other stuff packed between them, such as nerves, blood vessels, muscles, so yeah, let’s crash them too.
Instead, tuck your chin in slightly and slide the top of your head up to elongate the back your neck. Think about separating vertabraes from each other and from the disks between them. Give them all space that they need.
Try to do it like this guy on the picture – go to the wall, slide the back of your head up the wall. Make sure to do it gently. And then repeat a few more times.
And remember about it in any position – standing and seated, in a table top position, laying down on your back or on your stomach. When you are in a table top position make sure that your maximum is the neck parallel to the floor, when you are on your stomach make sure that instead of lifting your head up you have to reach forward from the top of your head keeping your neck elongated and when you are on your back make sure that you keep your chin tucked in slightly keeping the base of your scull close to the ground.
Remember that that knowing what not to do is equally important to what to do
Master it and we will discuss the #2 and #3
#2 Don’t twist your neck
#3 Don’t tilt your head
Any problems with your neck – email me at email@example.com
Sometimes we really want to say something, but we bite our tongue and keep the lips sealed. All of the unspoken words freeze the facial muscles and add up to the tension from the stress. Many people get TMJ problems and can’t even open up the mouth to bite their favorite bagel in the morning.
This little sequence could be done in any of the environments such as your home, office, during the walk, etc. and takes just 3 minutes. And if you are not in a good mood this sequence will certainly help you with this too!
I’d like to share one of the easiest carrot salads with you, but I modified it to include goodness from the forest.
When you walk in the forest or park get some stalks of goutweed. If you can find it in the very young stages you can also get the leaves as well. The mature stalks taste similar to celery.
Take 2-3 medium sized carrots for 3-4 large stalks of goutweed. Shred carrots thinly lengthwise. Cut goutweed into 1/2′ pieces. Form little pyramid, add minced garlic (1-2 cloves) right on the top, add some salt, black pepper, pinch of paprika and squeeze 1/3 of lemon juice. Hit up 3 table spoons of sunflower oil and pour it on the top of the pyramid to unlock the spices. Mix the salad and when it it stime to serve add some black sesame seeds
has a long history of medicinal use and was cultivated as a food crop and medicinal herb in the Middle Ages. The plant was used mainly as a food that could counteract gout, one of the effects of the rich foods eaten by monks, bishops etc at this time. The plant is little used in modern herbalism. All parts of the plant are antirheumatic, diuretic, sedative and vulnerary. It also cleanses the blood vessels and strengthens them, lowers cholesterol. Externally, it is used as a poultice on burns, stings, wounds, painful joints etc.
These 7 Yoga Office Poses could be done in any of the workplace environment. None of them will freak out your colleagues and your boss will be extremely happy with your performance. This simple Corporate Yoga sequence will also allow you to release some aches from shoulders, wrists and lower back, as well as simply take a 3 minute break and boost your energy level.
If you have any questions just enter them into Comments section below.
1/3 C raw walnuts
½ sundried tomatoes
1 C green onions, cut
½ bell pepper, shredded
Base and Garnish:
2 medium zucchinis
5 cherry tomatoes
5 leaves of saltbush (Atriplex)
Salt, pepper to taste
Dill to garnish
Soak the walnuts for 6-8 hours and drain them. Soak sundried tomatoes , but keep the water to add it to the ‘meat’ later. Place walnuts and sundried tomatoes into the food processor and process them adding the water from sundried tomatoes soaking until meaty consistency. Stir in green onions and bell pepper. Add some salt and pepper to taste.
Cut zucchinis into circles and place them on the serving plate. Add the ’meat’ on the top of the circles. Garnish with slices of cherry tomatoes, thingly cut leaves of saltbush and dill.
Starts growing in the middle of summer. The seeds of the plant that was not thermo treated are good for chronic constipation and food poisoning. Also good for removing the toxins out of the body. Leaves are good for disinfection and releasing from spasmodic pain. If the leaf is placed to the wound it will stop the bleeding and will not allow the infection to get into bloodstream.
This plant is also used for getting rid of headaches and menstrual pain.
Most of the office work is done seated at the computer. Unfortunately, most people don’t feel shoulder tension until it develops into serious knotting, headaches and stress. We will begin with the simplest movements.
Whenever you perform these movements, try to notice what is happening and where it is happening.
Only after this set proceed to the next one:
While doing the second set move your attention to your breath and at the same time at your upper spine region.
Both of these sets could be easily done at the office desk and will require just 2-3 minutes of your time, but the benefits are countless!
Here is the list of just a few of them:
- head tension release
- blood circulation to the neck/shoulders/brain increases
- boosting productivity
- headache severity level lowers down
- shoulder knotting easing up
- upper back pain release
- stress levels decreasing
and these are just a few benefits.
Please, let us know how did these two sequences help you