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7 Silent Signals You’re Stressed

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Filed Under (General) by Rick Kaselj

7 Silent Signals You’re Stressed

Are you stressed?

Probably a little or unfortunately … A LOT!  If so, you’re not alone.

While some people would readily admit or agree to being stressed, others may not be quite sure if there’re indeed stressed.  Stress could result from a myriad of situations.  In recent times, the word stress has become very common – a buzzword of sorts.  BUT, what is stress?!! What is this word we hear of CONSTANTLY and dread? Is stress good, bad or a bit of both?  HOW do you know that you’re stressed or otherwise?  Stress is a condition that arises based on demanding or adverse circumstances.  It’s a type of tension that could affect a person emotionally and possibly mentally as well.  A person who is stressed could feel pressure.  A person who is stressed could feel … well … PHYSICALLY WEAK and fatigued.  A person who is stressed may be anxious, dealing with problems or difficulties, confused or in a similar state of mind.

file1801281015946 609x1024 7 Silent Signals Youre Stressed

Yes, stress can KNOCK YOU DOWN, my friend!  Also, when a person is stressed, you could be able to see or feel it.  However, there could be SILENT SIGNALS related to stress.  Stress, especially in really high doses, can be very bad.  So, you DO want to pay attention to your stress levels. You DON’T want to ignore stress that becomes something much worse!  Did you know that stress has been linked to various ailments?  Yes, stress has been associated with heart disease, asthma, Alzheimer’s disease, gastrointestinal problems, depression and anxiety, headaches, obesity, diabetes, accelerated aging and premature death [1].  Thus, as invisible or readily apparent as stress may seem, it’s something that you should take SERIOUSLY and as a result it’s also particularly important to know the signals that a person could get or feel when stress is present … even the SILENT signals.

Some signals you may feel or get when you’re stress could be SILENT.  Yes, SILENT!  You may have guessed it … these silent stress signals could creep up on you and before you know it … BOOM!! You are massively STRESSED!  What can you do?  First, you need to be aware of stress signals so that you can take action to either reduce the stress or STOP it from getting much worse.  Of course, we all know that the preferable option is to get rid of the stress entirely and knowing silent signals that indicate you’re stressed is one good way to begin tackling stress. The silent signals associated with stress are also connected to physical changes to your body.  As you get stressed, silent signals may begin to show up that physically relate to your body.  How does knowing what these silent signals are help you?  Well … it goes like this … if you’re unaware that you’re stressed, these silent signals could be vital in helping you fight stress and stop this from becoming a really bad problem … or a really BIG, bad problem.  So, let’s look at what some of these silent signals of stress are.  Here are 7 to be aware of:

#1 – Yes, pimples, bumps, spots and more.

When a person is stressed, acne may surface on the skin and for no other apparent reason.  In some cases, the more stressed a person is, the more he or she will break out in pimples or acne. Indeed, stress can AGGRAVATE acne symptoms [2].  This acne may occur in different parts of the body.  However, stress related acne is more likely to occur on the face, neck or chest.  Why does this silent signal surface?  Well … it has to do with inflammation.  Stress can lead to inflammation and this in turn can lead to acne.

file3311296933930 300x300 7 Silent Signals Youre Stressed

#2 – Do you notice headaches creeping up and getting worse?

While headaches can occur for a number of reasons, there are headaches that are particularly related to stress and these types of headaches are referred to as stress headaches.  Stress headaches may only occur at specific times of the day or week such as in the evenings or during the weekends when the body is trying to recover from the stress triggers of the day or week.  Ahh … now you see why you may not have headaches when during working hours or during high pressure situations as adrenalin is pumping through your veins but rather these types of headaches arrive as you try to get an opportunity to relax.  Some people describe these headaches as MIGRAINES.  What can you do to help?  Getting enough rest is a good start. You also NEED to EAT PROPERLY!

#3 – Craving sugar, anyone?

Another silent signal that signifies the presence of stress is cravings for anything sweet.  Have you developed a SWEET TOOTH lately?  Sometime, we may think that it’s easier to drown pain with food, especially sweet treats like cakes, pastries, candies and chocolate.  If you are working late hours or a lot of hours a day, there could be a chance that you’re not eating properly as well.  Sugary foods tend to mask the stress, pain, anxiety, long hours and other similar scenarios.  Food cravings can arise in response to stress [3].  If a person feels stressed, they may simply just eat and EAT LOTS of sugary foods! No, NOT good!!  So, if you notice that you are eating lots of sugary foods, this could be a silent signal that you’re stressed.

file5641295093158 300x200 7 Silent Signals Youre Stressed

#4 – Here come the allergies!

There are people who notice an onset of allergies when stress occurs.  As people get stressed, they may begin to sneeze or have itchy skin, eyes and joints.  If it’s not allergy season, it may be easier to notice this occurrence.  Yes, stress could be a trigger for allergic reactions.   There may be cases where stress worsens allergies that a person already has.  So … if you are itching, coughing, sneezing and have watery eyes a bit or a lot more than is normal, you could be under the influence of stress.  Yes, STRESS has been tied to worsening allergy symptoms [4].

#5 – Cramps and Stomach Aches.

The body is connected in different ways and the gastrointestinal track can get affected when a person is stressed.  A sudden pain in your tummy?  Cramps and a pinching sensation?  It may be STRESS!  Stress could also make you nauseous and possibly constipated.  Some people may also experience vomiting and diarrhea.  There are ways to handle cramps and stomach pain that is associated with stress.  Perhaps, you need to clear your head and get some air … yes, it may sound strange … but activity could help.  Start SLOW and get moving a little at a time.  Also, eat healthy foods that can help soothe your stomach and provide you with energy and the ability to fight inflammation.

#6 – Nervous Twitching.

This could encompass a whole lot of stuff.  Some people may nervously jerk at their clothes when stressed while others find that their eyelids twitch constantly or intermittently when they are stressed.  Hence, if you notice some kind of nervous movement, watch to see if this is a silent signal that you’re stressed.  Such movement is typically involuntary and maybe called a muscle spasm.  You just CAN’T help yourself when this signal begins to occur.  As long as STRESS is present, the nervous twitching or similar spasms to occur.  As stress levels decline, you may notice that the spasms reduce or become less jerky or forceful.

7. Losing your hair!

No, this DOES NOT sound pretty.  However, stress can be related to hair loss [5].  Hair loss is another silent signal that can be associated with stressful situations.  Hormones related to stress could affect hair follicles and when you’re stress, you may begin to notice more hair on your hair brush or on your shirt.  The more stressed a person is, the more hair may fall out.

file0001380632846 300x225 7 Silent Signals Youre Stressed

There could be way to provide relief for these silent stress-related signals and it is important to seek medical attention if more serious occurrences happen.  For instance, you may need to contact a doctor if severe types of muscle spasms are encountered.  If usual stress-related spasm begins to spread or widen its scope, this may be a sign that medical attention is required. Stress can affect the mind and in turn the mind can affect the body.  So, when you get stressed, physical expressions of this stress can begin to manifest.  You’re NOT alone!  Lots of people get these silent signals when they are stressed. There are ways to pay attention to these silent signals and get rid of stress!

If you are looking for something that I recommend to help you with stress, check this out.

Rick Kaselj, MS

References
[1] 10 Health Problems Related to Stress That You Can Fix
[2] The effects of stress on acne
[3] The fact about food cravings
[4] Stress tied to worse allergy symptoms – WebMD
[5] Can stress cause hair loss?
 
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Do You Make Any of These Warm-up Mistakes?

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Filed Under (General) by Rick Kaselj

 

 Do You Make Any of These Warm up Mistakes?

The kids are really getting into this Halloween thing. 

Even the dog is ready to go…

10421582 10154812103475574 4989387128348717600 n Do You Make Any of These Warm up Mistakes?

It should be a crazy night. We have been told that we can expect about 600 kids.

600!

WoW! It should be fun.

Now getting to what I got for you today…

Lets talk about warm-up mistakes.

If you do a warm-up, let me ask…..

Do You Make Any of These Warm-up Mistakes?

#1 – Not Working the Range

If a joint was given a certain range of motion, then you need to use it, within normal ranges of motion. This is very important in the ankle, knee, hip and shoulder. If you do not work that range of motion the joint will not be lubricated in that range, tissue will be stiff around the joint in that range and you will lose more and more of the range which will lead to other pain and injury problems.

When you are warming up, make sure to work the full range of motion of the joint, within normal limits. If you can not do this loaded (with weight or bodyweight on the joint), then do it unloaded (no weight on the joint). This is the first tip and most important tip.

#2 – Focusing on Where You Are Good

I often see this in females. They have great movement and flexibility in their hips. With their warm-up they end up focusing on their hips in their warm-up. It is more important to do a warm up for the areas that you are going to work next, focus on areas that you have had a previous injury and focus on areas that you need to improve like your mid-back and shoulders.

#3 – Not Adding Any Resistance

You need to add some resistance. You might start off with no resistance but then you need to add some resistance. It can be with bodyweight, a kettlebell, dumbbell, etc.

This will help activate the primary muscles involved in the movement but more importantly, the stabilizing muscles. These stabilizing muscles help protect the joint and if you sit all the time or if you have a previous injury, there is a good chance they don’t work as well as you need.

#4 – Ignoring Old Injuries

You want to work to a point that you are not always worrying or having an injury hold you back from what you do. One thing that will help you prevent re-injuring that area is what you do before your workout or activity. If the area is stiff. If stabilizing muscles are not turned on. It increases the risk of re-injury. Guess what re-injury is not any fun.

If you would like to know the warm-up that I do prior to my workout, you can check them out here.

Rick Kaselj, MS

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Rick and The Big Birthday Sale

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Filed Under (General) by Rick Kaselj

I am on the road again but this time it is not for work but it is for a celebration.

Ever since I remember, I have been celebrating this special day.

I remember when I requested a day off of work for it.

I expressed to my boss that I need this day off. It was very important. She worked on juggling things and having my work covered.

The day before the day, she finally asked me,  “Why do you need tomorrow off?”

I said,  “To celebrate my birthday!”

She replied, “WhAt?”

She didn’t get it and from that point on it was a lot harder to get days off.

So this weekend, I am celebrating my birthday.

I try to take a few days to reflect on the past year and the years past.

Another way I am going to celebrate is with:

Rick And The Big Birthday Sale Rick and The Big Birthday Sale

(I know the picture is so cheesy.)

I am really excited about Rick’s Big Birthday Sale as it is something that I have been working on for weeks.

I have not taking a few of my old products and put them on sale. I have worked on created 10 brand new product that I have never released before and bundled them up into an amazing deal.

Yes, a birthday deal.

All 10 of the brand new products focus in on something that I am asked about all of the time. I have always had a good answer but now I have programs that I can direct people to.

==> Check Out Rick’s Big Birthday Sale

Rick Kaselj, MS

P.S. – Remember to take days to celebrate and moments every day to celebrate.

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The Triple Stack Workout Finisher

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Filed Under (General) by Rick Kaselj

Thank you for all the emails and Facebook messages.

Yesterday was a tough day here in Canada.

We don’t have to much acts of terrorism in Canada so it was unusual and shocking to hear that our major veteran memorial and main government buildings were attacked.

Thank you to all those that ran towards danger and helped protect everyone and our country.

For the soldier that lost his life. My deepest condolences to Nathan Cirillo family.

B97383870Z.120141022194049000GUL75DQ4.11 The Triple Stack Workout Finisher

It is tough to transition into what I have for you today but let me give it a go.

Today, I have another great workout from Mike Whitfield.

Enjoy and give it a go.

Take it away, Mike…..

Rick Kaselj, MS

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Hey it’s Mike Whitfield here with Workout Finishers. I have a special treat to Bodyweight Finisher that you could plug in at the end of your workout. This is going to improve your conditioning as well as help you burn more fat and just improve your overall fitness. Make sure that this is done at the end of your workout because it is really intense. It doesn’t require any equipment.

The Triple Stack Workout Finisher

CLICK HERE to watch the YouTube video.

Before I go any further, you are going to do this as many times as you can in 3 minutes.

That’s right, just 3 minutes. But we are going to do a lot of volume in that time. In other words, the only time you rest is because your form is getting sloppy. That’s the only reason why you should rest.

#1 – Broad Jump or Bodyweight Squat

You start with the squat position and then you are going to jump forward and land on a squat position. The reason why you want to land in that squat position is you want to minimize impact on your knees and prevent knee pain.

Broad Jump The Triple Stack Workout Finisher

Broad Jump

But if you can’t do broad jumps, no worries, you can just do regular Bodyweight Squat.

Bodyweight Squat2 The Triple Stack Workout Finisher

Bodyweight Squat

We are going one out and one back for the broad jump, that’s it!

#2 – Triple Stop Push Up

We are going to add a tweak to the regular push up.

You are going to pause twice as you go down and pause twice as you go up with the push up.

Triple Stop Push Up The Triple Stack Workout Finisher

Triple Stop Push Up

#3 –Triple Stop Bodyweight Squat

Triple Stop Bodyweight Squat The Triple Stack Workout Finisher

Triple Stop Bodyweight Squat

Have your feet at shoulder width apart. You are going to pause half way, pause again at the bottom, and then pause half way as you go up and then stand up, that’s one rep.

Then you are going to go right back to the Broad Jump.

You are just going to do one rep of everything.

So it means that you are going to get up and down quite a bit and that’s going to get your heart rate going but this is a great way to just give your body a shock as far as the new set and reps as you use this weird one rep at a time thing but also we are using some calisthenics to get your heart rate up.

Again, if you don’t want to do those broad jumps, you can just replace those with bodyweight squats. Do as many rounds as you can in 3 minutes. Have fun. It looks easy on paper but it’s tough once you get moving and that’s a great finale to your workout. I will talk to you next time.

If you liked the workout above, then check out Bodyweight Finishers over here:

Bodyweight Finishers System The Triple Stack Workout Finisher

Mike Whitfield

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5 Minutes Cardio Circuit

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Filed Under (General) by Rick Kaselj

I have not been able to make it to the gym the last two days but that is okay, I have a little corner in the Great Room where I can get a quick workout.

Plus I also have a lot of friends in the fitness industry that train people and have great programs.

Below is the workout that I did, yesterday in the corner.

It is from Mike Whitfield, who has been on EFI before.

Enjoy the workout!

Take ti away, Mike!

Rick Kaselj, MS

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Hey it’s Mike Whitfield here with Workout Finishers. I have a special treat for my friends over at Exercises For Injuries. I want to talk about doing a 5-Minute Cardio Circuit.

5 Minutes Cardio Circuit

CLICK HERE to watch the YouTube video.

Now the reason why we are doing only 5 minutes because it is really important and I truly believe it is something we have to do every day. Not so much as far as like a full workout because I personally like to workout 3 days a week, sometimes 4, but for the most part 3 days and that gives me the opportunity to just stay active on the other days. That means playing with my kids and playing basketball. I love to play basketball and sometimes I go for a swim, just something, because what it does for your mental state is it helps you make better decision with food and it just puts you in the right mind frameAnother reason too is it’s a natural boost of energy. You don’t have to rely on stimulants or coffee.

When you just do a short bodyweight circuit it can really give you a nice surge of energy. This is something you can do on an off day. It requires no equipment. It’s a 5 minute circuit. It’s a bodyweight cardio circuit so that means we are going to be doing a lot of legs, but we are also going to fill in some pushing muscles as well.

#1 – Lunge Jump or Total Body Extension

You are going to start off in the lunge position and you are going to jump and switch feet.

Lunge Jump 5 Minutes Cardio Circuit

Lunge Jump

Now if your knees are not ready for something like that what you can do instead is a Total Body Extension. So instead of 5 per side on the lunge jumps, we are going to do 10 total body extensions.

Total Body Extension1 5 Minutes Cardio Circuit

Total Body Extension

Your feet are about shoulder width apart, slight bend in the knee, your arms are behind your glutes and you are going to explode up on your toes with your hands above your head but we are going to do it fast one, two, three, all the way to ten. So it is 5 reps per side on the lunge jumps or 10 total body extensions.

#2 – Explosive Push Up

Again we are going to really crank our heart rate up. If you are not ready for explosive push ups or you can just do regular push ups.

Explosive Push Up 5 Minutes Cardio Circuit

Explosive Push Up

What we are going to do is the hands are going to leave the ground. And to minimize the impact, you are going to want to make sure you land in the push up position. Again, if you are not ready for those, by all means, just do regular push ups. You are going to do 5 on those as well.

#3 – Skater Hops

All you are going to do is jump to one side and then jump back to the other.

Skater Hops 5 Minutes Cardio Circuit

Skater Hops

Make sure that weight gets shifted in to the outside leg. So that’s a total of 10, 5 on each side.

#4 – Jumping Jacks

We are going to end it with 5 Jumping Jacks, old school, great conditioning exercise and great for shoulder mobility as well.

Jumping Jacks 5 Minutes Cardio Circuit

Jumping Jacks

We are going to do 5 reps on those and you are going to go through this circuit as many times as you can in 5 minutes.

Now I am out of breath just demoing it, so you can imagine what the 5 minutes are going to do. It’s just a great way to stay active and get a nice surge of energy without stimulants and caffeine. You can also plug this in at the end of your workout as a great finisher. I will see you guys later. Rick, thanks for having me. Talk to you next time.

Now if you liked the above workout, then make sure to check out Workout Finishers 2.0, over here:

Workout Finishers 2.0 5 Minutes Cardio Circuit

Mike Whitfield

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Something That You Should Have In Your Bedroom to Spice Things Up

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Filed Under (General) by Rick Kaselj

It’s time to rebound! What do I mean? There is something that you should have in your bedroom to spice things up but it’s not what you might think. Rather, this spicy little adventure in the bedroom is all about rebounding and the use of a trampoline.

What?!! A trampoline in the bedroom! 

Trampoline Something That You Should Have In Your Bedroom to Spice Things Up

Who ever heard of such a thing? Before you dismiss the idea, though, let’s dig a little deeper and understand why this could be one of the best ideas ever!! If you think about trampolines, you may probably drift back to your childhood years or think about kids bouncing up and down outdoors. These activities are filled with fun and also count as part of physical exercise. What you may not realize is that such exercise is possible right in your bedroom and although you may have opportunities to bounce up and down on a trampoline outdoors, you could bring a type of this activity indoors … right inside your bedroom.

First things first … If you have a trampoline, you can rebound!

To begin spicing up your life in bedroom through rebounding, you first need to acquire a trampoline. Don’t worry – if you are thinking about those huge trampolines and how such items could fit into your bedroom, there are much smaller trampolines that could fit quite nicely. The thought of a huge outdoorsy-type of trampoline may be a bit confusing to some people, especially in terms of how this could help folks that are not quite keen on climbing into a massive trampoline for any reason. So, it’s a good idea to set things straight!

Small Trampoline Something That You Should Have In Your Bedroom to Spice Things Up

You can acquire a MINI trampoline and use it in your bedroom. Perhaps, you’ve never seen a mini trampoline … I ASSURE you, these items DO EXIST. Especially as the idea of rebounding catches on and people become more aware of its benefits, the availability of mini trampoline products is on the rise. Yes … a mini trampoline in your bedroom! It typically takes up minimal space and could be stored nicely in suitable spaces such as under your bed or inside your closet.

Do you know that having this piece of equipment readily available in your bedroom or perhaps in your living room can be quite convenient too. All you need to do is get it in the desired position and start rebounding.

Now that we sorted out the potential confusion between the slightly disorienting thought of a fitting huge trampoline in your bedroom and confirming that all you need for rebounding is a more cozy and manageably-sized mini trampoline, let’s go on to discuss what rebounding is and how rebounding works?

Rebounding means jumping but in a less intense manner that kids on an outdoor trampoline may jump. Rather, when you are rebounding, you are rising about 6 inches above the surface of the mini trampoline. In some cases, as you rebound on the mini trampoline, your feet may not actually get off the surface of the mini trampoline. In such a situation, the surface of your feet press onto the surface of the mini trampoline and the resulting counter-forces push you back upwards while you try to push back onto the trampoline. As the force pushes you upwards, there is some acceleration which diminishes into a very brief pause that provides a sense of weightlessness.

As gravity takes control, you’re pulled towards the ground or floor as a result of the gravitational G-force. You get impacted in a POSITIVE way by this cycle of events and ‘little bounces’. GREAT, RIGHT!!! And the even greater news is that the cycle repeats over and over again as you continue to rebound on the mini trampoline. This repeated motion is what we’re referring to as rebounding and the little bounces provide you with IMMENSE benefits.

Okay … okay … so, why is rebounding beneficial? What’s all the fuss about? Why do you need to rebound?

Trampoline Bounce Something That You Should Have In Your Bedroom to Spice Things Up

If you’ve ever been on a trampoline outdoors, you’d admit that it can be fun and provides a way to exercise, get the heart rate going for good cardio activity, supports the flexibility of the joints and generally could make you more agile. The activity of rebounding can have the same effect, especially in terms of helping you regain some mass in your muscles and bones. Have been diagnosed with low bone density or minimal muscle mass? If yes, rebounding could be a way to gently regain both muscle and bone mass.

For people who are unable to get a cardio workout accomplished without putting unnecessary strain on their bodies, it is interesting to know that this seemingly simple activity of rebounding can be so much more effective that these alternative cardio activities like running on a treadmill. One major difference that rebounding activities introduce is an increased G-force and in a manner that could be viewed as relatively less tasking than other activities which may also include some form of an increased gravitational component.

There has been research done regarding the activities and motions of rebounding and what impact this could have on the body. Organizations like NASA have been focused on studying rebounding because of its connection to astronauts who can lose significant amounts of bone mass while in space and there was the urgent desire to find ways of correcting the problem. The following are various findings and research related to rebounding:

  • A NASA study that had the purpose of determining the effect of trampoline exercise when focusing on measurements that included pre-exercise and post-exercise pulse measurements, oxygen consumption during exercise and the G-force experienced at the ankles, lower back and forehead during exercise. Results from the NASA study revealed that acceleration, deceleration and the associated vertical forces acquired through rebounding developed additional bio-mechanical work while using less energy, reduced oxygen consumption and thus a less tedious exertion of effort on a person’s heart [1].
  • When the activity of rebounding was compared with other activities such as running or walking on a treadmill for levels of a person’s heart rate and oxygen uptake, trampoline jumping was ranked much higher in biomechanical stimuli and could serve a solution to reconditioning of body, especially when an individual has been exposed to weightlessness [2].
  • Jumping has an oxygenating effect and can enable you attain the desired target for your heart rate when you continue jumping or rebounding for at least 40 minutes [3].
  • As an aerobic exercise, rebounding could help tackle stiff joints. The aging process is a normal event and as this occurs, there could be stiffness in the arteries. However, aerobic exercise can act as inhibitor to such stiffness, especially in cases where it is related to large elastic artery stiffening associated with age [4].
  • Detoxification and the enhancement of the immune system enhancement is another benefit you get from rebounding and its effect can be seen at the cellular level including in different parts of the body such as improved eyesight, better function of the intestines, stronger muscles and much more [5].

How often can you rebound? —The good news is that you can rebound quite a bit during the day. Have fun with it! Some people engage in rebounding every day … as a type of daily exercise. While certain activities are focused on building or toning specific muscles or working on a particular part of the body, rebounding involves the acceleration and deceleration of the entire body. As you move up and down the mini trampoline and get into a rhythm, the cells of the body are all affected and the impact can be much greater than other exercises because this impact occurs at the cellular level. Thus, all parts of the body benefit from the increased G-force.

There are different types of mini trampolines that could be used for rebounding [6]. Especially if you have some form of diminished bone or muscle mass, pain in your joints and back pain, rebounding could gradually help recondition your body. Actually, for back pain, being active and exercising could be beneficial to your situation. There can be tactics to use eliminate back pain and other types of pain [7]. Thus, rebounding can be a viable option to consider. Now that you have all this great information, it’s time to start rebounding!

Now this has nothing to do with rebounding but it is something that will help you with your health and joint pain, it is 101 Superfoods That Stop Your Joint Pain & Inflammation. You can check it out here:

101 Superfoods that Stop your joint pain and inflammation Something That You Should Have In Your Bedroom to Spice Things Up

Rick Kaselj, MS.

References

[1] NASA Studies Rebounding
[2] Body Acceleration Distribution and O2 Uptake in Humans During Running and Jumping
[3] How Rebounding Exercises Accomplishes Its Benefits
[4] The Remarkable Anti-Aging Effects of Aerobic Exercise on Systemic Arteries
[5] Rebounding: Good for the Lymph System
[6] Benefits of Rebounding
[7] Fix My Back Pain

 

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Quick Workout You Can Do At Work

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Filed Under (General) by Rick Kaselj

Okay, I am back with another a few more great exercises that you can do at work.

They are quick and easy.

Give them again and let me know how they feel.

Take it away, Dr. C.

=================

Hey guys, this is Chad with the Sitting Solution.

I have another workout that you can do while you are in the work space. (I had one for you, yesterday. If you missed it, you can check it out here.)

This is a great one for improving your general posture and the upper back. All you need is a simple resistive band.

Quick Workout You Can Do At Work

CLICK HERE to watch the YouTube video.

You are going to do 2 Rounds of:

  • 30 seconds of Wall Angels
  • 30 seconds of Star Drill

You are going to repeat these movements for 2 rounds. Let me go ahead and show what they are.

We are going to get the clock going. You got 30 seconds.

#1 – Wall Angels

You are going to back up against the wall. Get your feet as close as you can. Make sure your stomach is tight. Get your glutes on the wall, forearms on the wall, back of the hand on the wall. Now move the arms all the way up and all the way down.

Wall Angels Quick Workout You Can Do At Work

Wall Angels

These are great for mobilizing so many joints that gets stuck and glued in that forward flex position from sitting so long which wrecks our posture and that sets you up for a lot of injuries. This is something we use for a lot of people with neck pain, mid back pains, and sometimes even shoulder pain because it corrects so many things in one movement.

#2 – Star Drill

We are going to walk forward a little bit and take the band, standing tall, go out to the side and come back slowly. One arm up and one arm down and remember to come back slow. And then do the opposite way, come back slow. Just repeat the movements.

Star Drill Quick Workout You Can Do At Work

Star Drill

Again, keep the butt nice and tight. Extend the arms up all the way out to get that full range of motion. This is great for strengthening up all those muscles that get so weak from sitting and flexing all time.

Now we are just going back to that Wall Angel. Some people are really having a hard time getting in this position. If it helps, you can just move your feet forward a little bit and that is going to make it much easier on you. You are going to feel this pretty quickly. I am already feeling the muscles that need to be worked, just up and down, try as best as you can to keep you neck on the wall. This is really good for opening up everything.

I am going back to that Star Drill for one more time. We are mobilizing and we are stabilizing. Make sure to keep the glutes nice and tight, come back nice and slow. Do this for 30 seconds. Hang in there and we can get back to work nice and easy all the way.

Try that out. You will feel everything back there starts to wake up and it is such a good program for you to do. Those are the kinds of things that we do in our Sitting Solution Program. We have little 2 minutes routines that address everything from the neck, shoulders, hip, and ankles just to help you stand up straight in a world that is always sitting.

If you are looking for more solutions, check us out at SittingSolution.com.

Thank you.

Dr. C

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2 Great Stretches To Do At Work

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Filed Under (General) by Rick Kaselj

Are you sitting right now?

Okay, then I got 2 great stretches that you can do at work that will help your posture.

They are from Dr Chad.

Enjoy and take it away Dr. Chad.

Rick Kaselj, MS

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Hi, I am Chad. I’ve got something for you to do today while you are in a work space.

I really encourage you to move at work so you don’t get stuck in the forward flex bent spine positions that are causing all these pain that we are having.

2 Great Stretches To Do At Work

CLICK HERE to watch the YouTube video.

We have an easy concept that we would like to follow in our Sitting Solution Program. Do something for 2 to 4 minutes every 30 to 45 minutes so you could prevent things like stagnation and adaptation. Today, we’ve got a really great one that you can do that doesn’t involve any equipment. It’s very simple. You can even do it even if you are in a cubicle or something like that where you don’t have much space.

What we are going to do here is 2 Rounds of:

  • 30 seconds Crucifix Stretch
  • 30 seconds Womb Squat

You have your clock in the background. You do these movements twice. These are two movements that address many of the issues that we face when we are in that sitting position. You guys can do this with me. I am going to explain how to do these movements as we go along.

Clock is starting. Let’s go for it.

#1 – Crucifix Stretch

Feet are going to be forward. We are going to start with arms on the side. Squeeze the butt and lock the legs straight. Retract the head and come back. Point those thumbs behind you and look forward. You don’t want to be looking up. Make sure you squeeze your glutes and your legs. You want to turn those things on all the way back. Extend the thoracic spine. Externally and internally rotate your shoulders, that forward head is coming back and those weak glutes are turning on nice and easy.

Crucifix Stretch 2 Great Stretches To Do At Work

Crucifix Stretch

#2 – Womb Squat

Then we are going to ride on to the Womb Squat. Feet are a little bit wider than the hips and toes are pointed out, just hang out here. You can rotate side to side.

Womb Squat 2 Great Stretches To Do At Work

Womb Squat

You can take the elbows and put them in the inside of the knees and really open up the hips. The hips get so tight from sitting. You can bounce side to side. This is great for ankle mobility. Make sure that your knees are over the middle of your foot. Think about screwing your feet on the ground with nice and upright posture.

Then you go right back into the crucifix stretch again. Now you are really going to feel things are starting to wake up. Same thing, squeeze the glutes, screw your feet on the ground, lock in the legs straight, and take the neck straight back. Squeeze and come back for the 30 whole seconds. This is great for your posture, opening up the front part of the chest and putting everything back to where it belongs.

I am going to show you another way of doing the Womb Squat as some people are having a hard time doing it without some support.You can put your hands on a chair or a desk. Same thing just hold on, get those knees out in front of the hips, chest up and you can put your hand on the chair and just breathe nice and easy.

Womb Squat with support 2 Great Stretches To Do At Work

Womb Squat with support

This comes hard for people at first. Just keep doing it over time and you will see the benefits, you will see the changes. Just hang out here and bounce side to side and wait. You do this for 30 seconds. You got an idea what it tastes like and hopefully you got something out of it. That’s two minutes of work that you can do in the work space. I recommend doing something like that to address these big issues every 30 to 45 minutes so you don’t get into that cage position. Think about those things.

If you are looking for more solutions, check this out in SittingSolution.com.

Thank you.

Dr. Chad

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