We all want to feel better and have less pain as we age or as we function on a daily basis. Here are some stretching type of exercises, I found for you to do. These are to lessen your back pain, maybe even to alleviate back pain all together. MwsR ❤
From a kneeling position, place your left knee on the floor directly under your left hip, and place the right foot in front, flat on the ground, directly over the right ankle and the right knee at a 90-degree angle. Using your glute muscles, gently push your left hip forward until you feel the stretch. Hold for 5 to 10 seconds and repeat on the other side.
Yoga and Pilates classes are often designed to develop core and spine strength. If that’s not your thing, add planks to your daily routine. The plank is one of the best exercises you can do for your core because it builds isometric strength (a static muscle contraction) to help improve your posture.
Lie face down, with your legs extended and your elbows bent, directly under your shoulders. Contract your abs (this is the isometric contraction), then tuck your toes to lift your body off the ground. You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. (
Most people don’t think about their glutes beyond how they look in jeans. However, weak and inactive glute muscles contribute to back, hip, and knee pain. Strengthening this group of muscles can lessen pain. Incorporating an exercise called bridge or hip raise into your daily stretches will strengthen glute muscles, the back of the thighs (hamstrings), and the core.
Lie on your back, knees bent, feet flat on the floor, with feet about hip-width apart. Slowly lift your hips, tighten your core, and press your heels into the floor for stability. Make sure the glutes are doing the work by squeezing them. Avoid pushing your hips too high; instead, aim for a straight line from your knees to your shoulders and hold for 20 to 30 seconds.
There are many moves to open hips, but here’s one you can do at your desk: While sitting, cross your right leg, with the right ankle on your left knee. Keep your right leg parallel to the floor, or as close as you can. Gently push down on your right thigh and hold until you feel a good stretch. Repeat on the other side.
“Back-friendly cardio exercises not only help back pain patients stay more functional when discomfort does strike, but can help keep pain flare-ups at bay,” says Kaixuan Liu, M.D., Ph.D., founder and president of the Atlantic Spine Center in West Orange, NJ. Walking, swimming, or using an elliptical trainer or stationary bike are all good options.
Cardio promotes healing by increasing the flow of oxygen and nutrients to the spine,
reduces joint stiffness, increases production of endorphins—feel-good chemicals—and helps control weight, which reduces stress on the spine.
Just in case you have not noticed
Just in case you paid no mind
I was wondering if it is too much of a waste of time.
I woke this morning, with our “lack” of a relationship, in my thoughts.
They encircled my dreams and turned me into a sad person.
The thought of you and I, brings nothing but doubt and suspicion
I think it to be a real act of fruition
Seems you are trying to ruin my day or something else
In all you lack to do or say.
I feel that you are in a race with your ownself
Seeing and compromising things in order to have full reigns
If this is a friendship, then I do not want it any more
I wish you had stayed on your side of life’s door
I get my hopes up and then they are crushed
You play the part of the underdog so well.
Have others thinking you are just swell.
I am the one who sees the other side of your self induced hell.
I see how you want to fit in, how you will not give an inch,though
To make the effort for a friendship, you say you want so.
I am the one who on numerous occasions asked and planned for a nice time out
With you, but you never have ever came through.
I now keep this doubt in the back of my head,
Often wondering if you are a person I should dread.
Just, if in case you have an incline of care
I really tried this whole time to be fair.
Just, if you turn to look behind yourself
You might find someone like me that tried to see you for you
Someone who really did not focus on your bad efforts and empty promises
Just, if you could have separated your good and bad and shown more of the good
People would willingly be there,for you, if they could.
Hose Reel
Forget the old coffee can filled with your lifetime collection of screws, washers and other hardware. Take 10 minutes to organize the miscellany in ice cube trays. Nail together a case from scrap plywood and carry it right to the job at hand. Thanks to reader Leo McSherry for this extremely cool tip.
How many times have you stubbed your toe on your metal bed frame? Ouch! Here’s a creative way to protect your piggies. Cover the bare metal leg and wheel with a foam beverage can holder. It’ll save your toes and prevent carpet dents and hardwood floor scratches to boot! — Vito Accetta
Milk Jugs, to use as scoops for dog food or other things.
Mws R Writings 