Uvalde children grapple with trauma after school massacre | Health and Fitness

Uvalde children grapple with trauma after school massacre | Health and Fitness

UVALDE, Texas (AP) — 1 female operates and hides when she sees slim folks with long hair comparable to the gunman who stormed into her Uvalde school and killed 21 persons. 1 boy stopped creating buddies and playing with animals. A third kid feels her coronary heart race when she’s reminded of the May perhaps 24 massacre that killed a close close friend — when at such a perilous pace that she experienced to be rushed to a medical center, in which she stayed for weeks.

The 11-calendar year-aged woman has been identified with stress, despair and publish-traumatic tension dysfunction. She and her household spoke to The Affiliated Press on condition her title not be applied to safeguard her identity.

“I never missing an individual in advance of,” she stated, including that her friend who was amid the 19 learners and two academics killed in the United States’ deadliest college massacre in a 10 years would motivate her by hard moments. “She was a extremely robust particular person.”

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As pupils get all set to return to college in Uvalde on Tuesday for the 1st time given that the massacre at Robb Elementary, PTSD signs are beginning to exhibit. Mothers and fathers are locating on their own unable to aid, and experts fear because communities of color this kind of as the largely Hispanic town of Uvalde deal with disparities in access psychological overall health care. For reduced-profits family members, it can be even more difficult, as accessibility to restricted assets calls for lengthy waits for referrals by means of clinical guidance systems these kinds of as Medicaid.

“It’s tough listening to what these little ones are likely by at these types of a younger age,” said Yuri Castro, a mom of two boys in Uvalde, whose cousin was killed in the capturing and whose sons were being after taught by the two slain academics. Castro appreciates of children so traumatized they have stopped speaking.

School shootings considerably upend survivors’ lives. For some, indicators linger for several years and higher-good quality treatment can be difficult to come across.

In new a long time, Texas lawmakers have focused on expending funds on mental health and fitness companies, devoting additional than $2.5 billion during the current fiscal year.

But in accordance to the 11-year-previous girl’s spouse and children — lifelong citizens of Uvalde — the only psychological wellbeing center in the spot — just blocks from Robb Elementary — was seldom made use of or mentioned, raising anxieties about the absence of recognition concerning indicators and indicators of psychological ailment and the stigma bordering looking for assist.

The mom of the 11-year-old girl whose racing coronary heart led to her hospitalization suggests open discussions about psychological wellbeing had been formerly taboo in the heavily Latino community, the place culturally, mental health is brushed off as feeling lazy, bored or throwing a tantrum.

“I remember increasing up it was like, ‘Go about there, you are just remaining chiflada,’” the mother said, making use of a Spanish word that implies “acting spoiled.”

Now, she mentioned, the city is waking up to the actuality of psychological well being even as some persons even now question why survivors like her daughter have to have enable.

Associates of the group have been supporting one particular another by checking in with prolonged family members and friends and taking gain of group means that have been established up, which include counseling by the Pink Cross and psychological assistance from the churches. The mom and dad of a single of the young children who was killed began an group that will be putting together wilderness retreats for victims’ family members and survivors. Residents also have social media teams where by they can share mental health assets and express their grief.

The Texas Wellness and Human Solutions Fee contracted with businesses to produce a mental well being hotline that in six weeks responded to almost 400 phone calls.

Martha Rodriguez, who coordinated attempts to support learners get well following the mass shooting at Marjory Stoneman Douglas Higher College in Parkland, Florida, mentioned officers have to have to visit the group to make sure the suitable resources are obtainable. She reported addressing stigmas and sending providers who comprehend the families’ language and values are essential.

“Some family members may well not experience relaxed sharing distress and needs,” she stated.

Several family members impacted by the capturing are Roman Catholic. The mom of a female who survived the assault mentioned her daughter has only been able to open up up to a priest in Houston — 280 miles (450 kilometers) away — whom the household goes to see when they pay a visit to family.

“This is going to be a extensive journey. This is not likely to be one thing that we can just do some do the job and take care of it,” mentioned San Antonio Archbishop Gustavo García-Siller.

Julie Kaplow, director of the trauma and grief centers at the Texas Children’s Medical center and Children’s Hospital New Orleans, said numerous college students who survived the Might 2018 Santa Fe Substantial College capturing that killed 10 in suburban Houston did not show signs for 6 months.

“I am anticipating that we will see some similarities,” stated Kaplow, who has been schooling clinicians and some others who are managing households in Uvalde. “Part of the motive is all those signs haven’t manifested nevertheless and will begin to manifest when they are reminded of the occasion itself. Or the caregiver starts off to acknowledge, ‘Wait a minute my child is continue to not eating, is still not sleeping.’”

The duration of cure varies based on the severity of indicators. For some, it can previous up to two to a few a long time.

Melissa Brymer, director of terrorism and catastrophe courses at the UCLA-Duke National Centre for Child Traumatic Anxiety, was the direct adviser to general public universities in Newtown, Connecticut, soon after the massacre at Sandy Hook Elementary in 2012. She reported officials need to make absolutely sure that people can get providers at college. They also want to produce spaces that really feel friendlier, such as neighborhood foods, somewhat than clinics.

Mother and father of the incoming fifth-grader who is battling with indications selected to dwelling-college her this 12 months so she can continue on going to appointments much more very easily. She is also getting a services doggy who will notify her if her coronary heart price rises.

But she problems about her brothers returning to the classroom and gets anxious considering other people will choose her simply because of how she has been influenced by the massacre when she wasn’t shot, her mom reported. She is awakened each day by night terrors.

“We really don’t rest. … We will not even know what that is anymore given that this has occurred,” the mom mentioned. “I am likely to have to offer with that for nevertheless extensive it will take for her to heal.”

More on the faculty taking pictures in Uvalde, Texas: https://apnews.com/hub/uvalde-school-taking pictures

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Healthy Meal Planning: Tips for Older Adults

Healthy Meal Planning: Tips for Older Adults

Eating healthfully and possessing an active way of living can aid healthful getting older. Use the assets beneath to discover about distinctive designs of healthful eating and techniques to develop a wholesome meal approach.

Older adults’ one of a kind nourishment demands

Uncomplicated adjustments can go a long way toward making a more healthy consuming pattern. Abide by these suggestions to get the most out of meals and beverages though conference your nutrient requirements and cutting down the threat of sickness:

Infographic, Tips To boost Your Health As You Age. Click link for full infographic

Go through and share this infographic and spread the term about ways that may well help foster nutritious aging.
  • Take pleasure in a variety of foods from every single meals team to aid reduce the threat of producing health conditions this sort of as superior blood stress, diabetic issues, and coronary heart disorder. Decide on meals with minor to no added sugar, saturated fat, and sodium.
  • To get adequate protein throughout the day and sustain muscle, test incorporating seafood, dairy, or fortified soy items alongside with beans, peas, and lentils to your foods. Study additional about protein and other crucial vitamins.
  • Include sliced or chopped fruits and greens to foods and treats. Appear for pre-slice varieties if slicing and chopping are a obstacle for you.
  • Test food items fortified with vitamin B12, these types of as some cereals, or communicate to your physician about having a B12 complement. Learn a lot more about vital vitamins and minerals.
  • Reduce sodium consumption by seasoning meals with herbs and citrus these types of as lemon juice.
  • Consume plenty of water all over the day to assistance keep hydrated and aid in the digestion of food stuff and absorption of nutrients. Steer clear of sugary drinks.

It can be really hard for some folks to observe as a result of on clever food alternatives. Read through about widespread roadblocks and how to get over them and look at out the USDA’s recommendations for more mature older people.

Food planning

Answering the dilemma “what should I eat?” doesn’t require to leave you experience baffled and pissed off. In truth, when you have the correct data and motivation, you can come to feel great about making healthier possibilities. Use these strategies to system healthful and delightful foods:

  • Plan in progress. Meal preparing can take the guesswork out of ingesting and can support make certain you eat a wide range of nutritious meals all over the working day.
  • Obtain spending plan-friendly meals. Build a browsing record in advance to aid stick to a funds and abide by these SNAP-pleasant recipes.
  • Take into consideration preparation time. Some meals can be designed in as little as 5 minutes. If you appreciate cooking, or if you are planning a meal with or for pals or family members, you may well want to consider something a tiny far more tough.
  • Maintain calories in thoughts. The variety of energy individuals require each working day varies by specific. Always focus on your pounds and exercise objectives with your wellness care service provider just before making big alterations. Read through about calorie objectives and healthful meals swaps.

When you generate your buying list, really do not overlook healthy basics these kinds of as contemporary fruits and vegetables and full-grain bread. This sample buying checklist (PDF, 108 KB) consists of a assortment of nutritious foodstuff you may well want to have in your kitchen.

Sample menus

Listed here are some food choices for breakfast, lunch, meal, and snacks, like inbound links to recipes as very well as simpler selections that can be place with each other with out a recipe.

Sample Menu

Breakfast Lunch
Supper Snack

For extra information and facts on balanced having

This information is delivered by the NIH National Institute on Getting old (NIA). NIA experts and other specialists assessment this information to guarantee it is accurate and up to day.

Proposed Red Lodge addiction treatment center getting push back from neighbors

Proposed Red Lodge addiction treatment center getting push back from neighbors

Red LODGE — A Billings group believes they have found the ideal place in Carbon County for a new drug and liquor addiction procedure centre, but neighbors aren’t so confident.

Monthly bill and Peter Vanderloos, alongside with business enterprise lover Kirk Dehler, are in talks to acquire the Drugs Flower Lodge alongside Highway 212, just north of Red Lodge, and flip it into a 90-day inpatient procedure facility, related to just one in California that both of those Peter and Kirk attended.

They do not have a deal to order the facility, as receiving the permit is 1 of numerous situations the team has established forth.

Neighbors nevertheless have pushed again, concerned specifically with the form of people the center would carry to their spot, and outdated county statutes have made the fight a mess.

“It’s a bad loophole in the method, it definitely is. And that is our fault,” reported Carbon County Commissioner Scott Blain.

Dozens crowded into the Carbon County commissioners’ place of work in Purple Lodge Thursday to have their voices listened to. Chairman Bill Bullock explained it’s the very first time in record they’ve had an enchantment for a improve-of-use permit request.

“We followed the suggestions set up by Carbon County preparing to get to where by we are these days,” Bill Vanderloos mentioned. “If there experienced been a prerequisite to set a total organization strategy jointly, we would have accomplished that.”

Red Lodge treatment center plan

Image courtesy Peter Vanderloos

Invoice Vanderloos submitted an early proposed drawing to the Carbon County commissioners for a new drug and liquor treatment middle just north of Red Lodge.

The investment decision team stated they have carried out almost everything Carbon County asked up to this place, but neighbors are upset they did not go previously mentioned and further than.

“We did not even know it was taking place,” mentioned Stena Bushnell, a Medicine Flower Lodge neighbor. “You had no idea that in our neighborhood they wished to put an liquor and drug cure centre, until you have been inside of 100 feet to in which this facility was likely to be.”

Bushnell gathered about 25 signatures on a petition towards the proposed heart. She and her spouse have been two of numerous who voiced fears at the meeting.

“Are you going to place security fence close to the entire residence?” James Bushnell asked.

“Is it going to be an open campus or a closed campus?” Herb Hunt added.

Peter Vanderloos and Dehler answered various of the questions in the space and reiterated afterward why they imagine this distinct form of facility is required.

“We have noticed 30-day inpatient therapy facilities – it’s like a revolving doorway,” Dehelr claimed. “The mind does not commence to recover until finally at the very least two months coming off medications or alcohol.”

Dehler’s mother, Cheryl Lyson, has been a mental health therapist at St. Vincent Health care for 27 several years and voiced her guidance during the assembly.

“We require a lot more procedure centers,” she stated. “There have been lots of situations that I simply cannot get folks into therapy, so I have to send out them out of condition.

“30-working day packages aren’t the very best. I consider to refer to 90-100 working day systems because that’s wherever we have the most success. I believe we will need a different center in Montana, and we will need a superior one particular, and this one particular has opened my eyes.”

Carbon County Commi

CASEY CONLON / MTN Information

Monthly bill Bullock (appropriate) and Scott Blain agreed Montana wants a further drug and alcoholic beverages therapy middle, but want to listen to additional details about a distinct Crimson Lodge home proposal right before signing off on a modify-of-use permit.

In accordance to the group, Montana only has three drug and alcoholic beverages addiction cure services: Rimrock Basis in Billings the Montana Chemical Dependency Centre in Butte and the Rocky Mountain Therapy Centre in Terrific Falls. Even both of those Bullock and Blain agreed the need to have is there.

“I’m on the South Central Montana Regional Psychological Wellbeing board,” Blain stated. “We never have sufficient treatment services, and the kinds we have fall short miserably.”

“I will not dissuade that,” Bullock additional. “But logistically, I do not see how it can be attained on this assets. It can be escaping me.”

Technically, the commissioners are not authorized to deny the transform-of-use ask for, only make situations for acceptance. Bullock’s hangup centered on septic and floodplain challenges that would slide under the Montana Division of Environmental Quality’s purview.

Following two hrs, the commissioners asked if the group would be alright suspending the permit’s acceptance another 45 times. The investors asked for 20, and they settled on 28, with a meeting scheduled for Sept. 29 at 10:30 a.m.

“We won’t prevent,” Dehler explained. “Both equally Peter and I gained a present, and one particular of the people today I was truly near to explained, ‘I’m supplying you this reward, and you have to give it back.’ Which is all we’re striving to do listed here: display men and women there’s a different way to are living.”

A whole lot of fascinated parties will be watching afterwards this month.

Pet Talk | Preventing monkeypox transmission between people and pets | Lifestyles

Pet Talk | Preventing monkeypox transmission between people and pets | Lifestyles

The 2022 outbreak of monkeypox has caught the notice of health care gurus around the world, particularly after the Entire world Well being Organization’s declaration of monkeypox as a public health and fitness emergency of global issue in late July.

On top of that, the to start with confirmed circumstance of monkeypox in a 4-year-outdated greyhound seems to validate that the viral disease can also be transmitted from humans to canine.

In mild of this, Dr. Lori Teller, a clinical associate professor at the Texas A&M College of Veterinary Medication & Biomedical Sciences, discusses some of the safety measures owners should really just take to avert the transmission of monkeypox to their animals, the signs or symptoms to search out for, and how to continue supplying care for a unwell pet as properly as possible.

“Pets can turn out to be contaminated with monkeypox via shut speak to with an infected individual,” Teller explained. “This can materialize when a pet snuggles or sleeps in the same mattress as somebody who has monkeypox. The pet is at hazard when uncovered to the pores and skin sores or respiratory droplets of the infected person.”

As with lots of infectious illnesses, the greatest way to reduce further spread is to lessen physical get in touch with. For individuals contaminated with monkeypox, this includes reducing call with animals.

“If a human in the home contracts monkeypox and the pet has not been in call with the man or woman, it will be vital to stay away from speak to for 21 times,” Teller mentioned.

“If they have been in call, then the pet need to be monitored for signs over the future various weeks.

“Whenever attainable, a non-contaminated particular person in the household should care for the pet,” she claimed.

“If an contaminated particular person is the only one particular who can care for the pet, they really should use great cleanliness by washing their hands right before caring for the pet or managing food or bowls, and wear prolonged sleeves, pants, and a mask though delivering care for the pet. Also, make certain your pet can not arrive into get in touch with with contaminated dresses or linens that have been applied by the contaminated man or woman.”

Teller explained that the symptoms of monkeypox in animals show up equivalent to people in folks and can include things like skin lesions that search like blisters or pimples, fever, cough, infected eyes, swollen lymph nodes, and a runny nose.

On the other hand, Teller also highlighted that only a single case of transmission from proprietor to pet is presently regarded and these signs and symptoms are prevalent to a wide variety of pet diseases.

“If your pet is exhibiting symptoms of monkeypox, the very first matter to do is to speak to your veterinarian,” she stated.

“Try to keep your pet away from other men and women and animals in the house, if attainable, to lessen the potential for more distribute.”

When this separation might be tricky to maintain, it is particularly crucial if other individuals in the domestic are immunocompromised, pregnant, more youthful than 8 years aged, or have underlying wellness ailments.

Even during this tense time, however, owners can even now come across techniques to offer comfort and reassurance to a ill pet.

“Owners can dress in protecting gear when interacting with their pets, establish unique toys or treats that can be conveniently cleaned to entertain their animals, and observe their veterinarian’s directions to ensure the pet stays in any other case healthy,” Teller reported.

As for contaminated things, Teller mentioned issues these kinds of as bedding, bowls, and toys ought to be washed thoroughly or changed.

These precautions assist to optimize the safety of everybody within just a residence, both equally individuals and pets.

In addition, the chance of a person catching monkeypox from an animal stays small, in accordance to Teller.

“It is significantly far more most likely that a pet will catch monkeypox from a individual alternatively than a person catching it from a pet,” she said.

Though monkeypox is an ongoing difficulty, healthcare specialists throughout the world are working to improved understand the illness and its spread. As generally, following professional medical advice and hygienic tactics will enable to hold you and your furry close friends as nutritious and happy as doable.

Pet Communicate is a provider of the University of Veterinary Medication & Biomedical Sciences, Texas A&M College. Stories can be viewed on the world-wide-web at vetmed.tamu.edu/information/pet-talk.

Recommendations for foreseeable future subjects may be directed to editor@cvm.tamu.edu.

Ex-boss’ staggering call on Michael Schumacher’s health

Ex-boss’ staggering call on Michael Schumacher’s health
These photos show former Ferrari boss Jean Todt, Michael Schumacher and the German's wife Corinna.

Former Ferrari boss Jean Todt (L) has delivered a new information to supporters about the ailment of Michael Schumacher. Pic: Getty

Michael Schumacher’s previous Ferrari manager Jean Todt has shipped a new information to enthusiasts about the German’s situation just after declaring that the 53-12 months-aged is “in the most effective of fingers”.

Schumacher has not been seen or heard from due to the fact suffering extreme head accidents in a skiiing incident in the French Alps in December of 2013.

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Todt has been a single of several people authorized to visit Schumacher at the relatives home in Geneva, with the German’s spouse Corinna identified to maintain her husband’s privacy.

Previous FIA president Todt has visited Schumacher regularly and supplied snippets of information to the community.

In his most current update on Schumacher’s issue, the Frenchman thanked the motorsport legend’s military of supporters for their assist and assured them that the F1 icon is in the finest condition he can probably be.

“I’m happy that the admirers, not only in Germany, consider of him so a great deal,” Todt told German news organisation, Bild.

“People talk to so a great deal about Michael. The lovers should really know that he is in the ideal of hands.

“In the ideal predicament he can be and surrounded by individuals who really like him.”

Todt suggests he attempts to pay a visit to the Schumacher loved ones as much as he can, and will continue on to offer you them any help they may perhaps need to have.

“As extensive as I am in this globe, I will constantly go to him,” he additional.

“Sometimes we see every other three occasions a 7 days, in some cases not for a complete month.

“They are my pals and we are in constant make contact with. Whichever I can do for the Schumacher family, I‘ll do it.”

Todt did reveal in an job interview with German Tv set channel RTL before this yr that he and Schumacher view F1 races alongside one another when he goes to pay a visit to.

“Yes, it’s correct, I look at races with Michael,” Todt mentioned.

“But absolutely sure, I guess what I pass up is what we utilised to do jointly.”

Schumacher received five consecutive Globe Drivers’ Championships below Todt’s management from 2000 to 2004.

Previous manager slams Michael Schumacher’s loved ones

While the Frenchman has been able to go to Schumacher frequently, the German’s previous supervisor Willi Weber has accused the motorsport icon’s loved ones of lying and shutting him out of their life.

Weber advised La Gazzetta dello Activity that he has not been authorized to take a look at Schumacher since his near-fatal incident.

Pictured left is MIchael Schumacher's former manager Willi Weber, and the German with his wife Corinna on the right.

Willi Weber has accused Michael Schumacher’s family members of lying. Graphic: Getty

“I tried using hundreds of times to contact Corinna and she didn’t solution,” Weber claimed.

“I known as Jean Todt to check with him if I should go to the hospital and he instructed me to wait – it is as well early.

“I named the up coming working day and no just one answered. I did not count on conduct like that and I’m still angry about it. They kept me out, telling me it’s far too early, properly now it is way too late. It is been 9 many years. It’s possible they must just say it the way it is.

“I could realize the situation to begin with as I generally did all the things I could for Michael to safeguard his private everyday living. But considering the fact that then we have only heard lies from them.

“Years right after the incident, I claimed to myself to just search out for the relatives as I couldn’t alter items.

“He was like a son to me. Even nowadays it hurts me to converse about it.”

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A fitness trainer shares the 7 stretches she does every day to keep her body ‘young and healthy’

A fitness trainer shares the 7 stretches she does every day to keep her body ‘young and healthy’

My morning stretches for improved mobility

As a fitness trainer, I constantly focus on improving my mobility; it keeps my body young and healthy.

I recommend doing mobility stretches in the morning, when your body feels the most stiff from sleeping. Here are the stretches I do every day:

1. Hip CARs

This exercise challenges your range of motion in almost a full 360 degrees, training your full-range hip mobility. Hip CARs “wake up” your glutes, hamstrings, core and abductors.

Start with your hands and knees on the ground.

Photo: HealthDay

Hip CARs “wake up” your glutes, hamstrings, core and abductors.

Photo: HealthDay

How to do it:

  1. Start with your hands and knees on the ground.
  2. While keeping your spine neutral and not shifting your weight, lift one leg to the side and bend it behind you.
  3. Return your leg back to the ground, then reverse the movement.
  4. Repeat six to eight times in each direction, on each leg.

2. 90/90 Hip Stretch

We’re often in a neutral hip position (i.e., when sitting or walking), so these rotations can improve hip mobility and reduce low back pain by strengthening the muscles that support the back.

Life often puts you in a “neutral” hip, so rotating the hip can reduce low back pain and improve hip mobility.

Photo: HealthDay

How to do it:

  1. Sit with your legs in a 90/90 position. One knee should be out to the side, bent in a 90-degree angle, with the bottom of your foot facing behind you. Place the other knee in front of you, bent in a 90-degree angle, with the bottom of your foot facing to the side.
  2. If this position alone is enough of a stretch for you, stay in it for 30 to 60 seconds on each side side.
  3. If you want to add extra movement, try leaning forward (lead with your chest, and don’t round your back). You’ll feel an intensified stretch in the outer part of your hip on the forward leg. Hold for three seconds, then sit back up.
  4. Repeat 10 times on each side.

3. Adductor Active Stretch

Your adductors (inner thighs) tend to be tight. These tight muscles can decrease the range of motion in your hip and cause knee pain. This stretch focuses on the mobility of the adductors.

Your adductors (inner thighs) tend to be tight, which can cause knee pain. This stretch focuses on actively stretching the adductors.

Photo: HealthDay

How to do it:

  1. Start on your hands and knees, but with your knees slightly wider than your hips.
  2. Extend and straighten one leg out to the side.
  3. Slowly rock your body back and forth.
  4. Repeat 10 times on each side.

4. Cat-Cow Pose

This motion helps improve spinal health by both strengthening and stretching the muscles that support and control your spine.

Start on your hands and knees. Push your body away from the floor and round your back.

Photo: HealthDay

Arch your back and look up towards the ceiling. Repeat 10 times in each direction.

Photo: HealthDay

How to do it:

  1. Start on your hands and knees.
  2. Push your body away from the floor and round your back. Your head will end up between your arms.
  3. Arch your back and look up towards the ceiling.
  4. Repeat 10 times in each direction.

5. 6T Spine Twists

I’ve seen many people tweak their back by slightly twisting and stretching to pick something up. Improving mobility and training the body in this twisting motion can teach the body to safely move.

Sit in a chair. Then bend down and grab the inside of your right ankle with your right arm.

Photo: HealthDay

Improving mobility and training the body in this twisting motion can teach the body to safely move.

Photo: HealthDay

How to do it:

  1. Sit in a chair.
  2. Grab the inside of your right ankle with your right arm.
  3. Start with your left hand next to your right, then hold your arm straight and slowly rotate until your left arm is reaching towards the ceiling.
  4. Repeat 10 times on each side.

6. Shoulder CARs

As a ball-in-socket joint, the shoulders can move in many different directions. These shoulder circles challenge and improve your range of motion, reducing the chances of shoulder and neck pain.

First, bring one arm out in front of you.

Photo: HealthDay

Reach that arm up as high as you can.

Photo: HealthDay

Shoulder CARs reduce the chance of shoulder and neck pain by challenging your range of motion.

Photo: HealthDay

Neck circles stretch and relax the neck, improving mobility and relieving tension.

Photo: HealthDay

Keep in mind that these exercises are not for everyone. If you have a physical condition or health concerns, consult with your doctor first.

Photo: HealthDay

How to do it:

  1. Clasp your hands behind your back to help “pull” your shoulders back.
  2. Start with your chin to your chest, then slowly roll your head so your right ear goes toward your right shoulder.
  3. Slowly look up at the ceiling and continue the circle so your left ear falls towards your left shoulder, then return your chin to your chest.
  4. Reverse the direction.
  5. If any position in this circle feels extra tense, pause and allow the stretch to occur for about 30 seconds before continuing.
  6. Do three to four circles in each direction.

Keep in mind that these exercises are not for everyone. If you have a physical condition or health concerns, consult with your doctor before trying any of the stretches.

Stephanie Mellinger is a certified personal trainer, corrective exercise specialist and nutritionist. She is also the founder of the fitness company Omnia Fit and a writer for HealthDay. Follow her on Instagram @omnia_fit_.

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