Tag: healthy

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Navratri fasting tips: How to plan healthy meals to stay energised, lose weight | Health

Navratri fasting tips: How to plan healthy meals to stay energised, lose weight | Health

Navratri fasting ideas 2022: Shardiya Navratri fasting will start out tomorrow (September 26) and wrap up with Kanya Pujan on Navami (Oct 4). Through the Hindu competition, a lot of Durga devotees quickly for all 9 times of the pageant, though some decide on the first two and the past two times to rapidly. There are no mounted rules of celebrating Navratri and the rituals marginally vary in distinct states. In North India, individuals typically speedy during Navratri, whilst in Gujarat, Navratri is synonymous with dandiya ras and garba in West Bengal the festival is all about the grand Durga puja pandals, dhunuchi naach and sindoor khela. In South India, Navratri is celebrated as Bommai Golu, where individuals showcase beautiful golu dolls in their house for 9 times. (Also study: Navratri 2022 prasad checklist: Know distinct bhogs to offer Maa Durga and her nine avatars in the course of the nine times)

Coming back again to Navratri fasting, individuals who observe it observe a ‘falahaari’ diet regime which can involve Samvat ke chawal (banyard millet), kuttu ke aata (buckwheat flour), sabudana or sago, rajgira, singhare ka aata (drinking water chestnut flour), potatoes, sweet potato, bottle gourd (lauki), arbi, pumpkin, spinach, bottle gourd, cucumber, carrot, and all fruits. Wheat, rice, semolina, maida, corn flour, legumes and pulses are prohibited even though Navratri fasting. There are a lot of variations noticed in terms of variety of fasting times, length of the quickly by the day and sort of foods integrated and avoided in the course of fasts. While some may possibly acquire only drinking water, some may perhaps do intermittent fasting, some may possibly have only fruits and milk and some have one particular meal a working day.

Positive aspects OF FASTING

“Other than its religious component, fasting delivers quite a few overall health rewards when practiced the appropriate way. Experiments have shown impact of fasting on fats reduction and weight decline. Restricted meals use may possibly avoid chronic conditions like significant cholesterol, coronary heart condition, significant blood stress as properly as increase mental wellbeing. Our physique is in a resting manner for the duration of the fasting hours. This signals our digestive procedure to start off the detox process in the system and cleanse our gut,” suggests Dr. Meghana Pasi, Diet Advisor MyThali software, ArogyaWorld.

Strategies FOR Nutritious FASTING

Dr Pasi also indicates fasting suggestions to keep wholesome

HAVE KHICHDI OR ROTI Alternatively THAN PURI AND PAKODA

• Though common cereals like rice and wheat are not eaten all through fasting, be aware about the other grains that you take in like kuttu (buckwheat), singara atta (water chestnut flour), rajgira atta (amaranth flour), samai (barnyard millet) or sabudana (sago). Use them in khichdis or rotis alternatively than in puris, pakodas, vadas or halwas.

Favor FRUIT CHAT Above POTATO FRIES

• Attempt and keep absent from greasy meals. These may feel tempting but at the conclude of the day you will truly feel bloated. Want a fruit chat in its place of potato fries.

HAVE FRUITS

• Have loads of fruits as they not only give you loads of nutritional vitamins, minerals and fibre but also all-natural sugars to retain you energetic through the day.

Do not GO OVERBOARD WITH ROOT VEGGIES

• Quite a few individuals involve roots veggies like potato, yam (jimikand), sweet potato, pumpkin, arbi (Colocasia root) in their foods. These are starchy veggies with loads of B nutritional vitamins, minerals and fibre. However, they give you lot of calories, as a result do not overeat.

HAVE MILK AND DAIRY

• Involve milk and dairy like curd, buttermilk and paneer and ghee to satisfy the protein and calcium requirements of the day.

Avoid TEA AND Espresso

• Attempt and steer clear of getting tea/espresso as they ultimately dehydrate the overall body. As a substitute like coconut h2o, nimbu pani, buttermilk, milkshake or just plain drinking water.

Decide Healthy Treats

• You may possibly get hungry at odd several hours although fasting. Hence, decide for nutritious snacks like makhanas (foxnuts), boiled sweet potatoes, fruits and dry fruits rather than munching on fried chips.

Limit SUGAR

• Avoid use of refined sugar in your kheer or halwas. Try out adding far more cardamom, honey, dates, cinnamon and refreshing fruits to pump up the sweetness of your fast delicacies.

Eat NUTRIENT-DENSE Food items

• For the first timers, prevent fasting for long hrs. Have nutrient dense food items like fruits and dry fruits to give you ample energy.

Healthful Rapidly BREAKING

• Do not overeat promptly after breaking your speedy. Take light-weight meals.

“Fasting can render tremendous wellbeing added benefits if performed with religion and mindfulness. On the other hand, pregnant / breastfeeding moms, persons with feeding on disorders and those people on remedies with continual disease situations ought to be really cautious even though fasting,” concludes Dr Meghana Pasi.

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Health Tips Tuesday: ways to eat healthy

Health Tips Tuesday: ways to eat healthy

(WGGB/WSHM) – With so numerous foods solutions at our fingertips, what are the best choices you can make to make guaranteed you are eating healthy?

Dr. Kathleen Mueller, an integrative medication physician of Trinity Well being Of New England, spoke to Western Mass Information to convey to us what solutions are exceptional for our wellbeing.

To begin off, what are the most effective methods to eat wholesome? What are your top recommendations?

Mueller: “I imagine often, we get actually sophisticated about need to we take in and when should we take in it and how do we do it. I imagine it is fairly easy. We should eat actual food, not as well much, and generally crops…and when we fill in any gaps with our eating habits with fruits and vegatables, we can definitely increase the health benefits and anti-inflamitory points of our food.”

What meals should really you say we should really avoid the most?

Mueller: “So I consider there is good knowledge that reveals processed foods are definitely just not very good for us and I obtain it seriously exciting that we believe we can consume what at any time we want and count on our bodies to choose care of us, but when we are eating a lot of matters produced with flour, fats that are baked, and that are not full food items, we can’t anticipate our bodies to acquire care of ourselves. It’s ok for indulgence for listed here or there. If we go all day with no ingesting a fruit or vegetable, it doesn’t do the job for us.”

You outlined ingesting plant-dependent, but what are some other meals that are good alternatives for us?

Mueller: “I claimed typically crops. I really do not consider we have to have to be vegan, I never consider we need to be, and there is absolutely nothing…it is really a wellbeing approach…but I experience moderation is critical and you can have hen, fish, or beef. Animal protein is alright for us, but it does not signify that we have to be radical. We need to have to decrease processed foods and boost plant based mostly food items, but it does not require to be unique.”

How would you say you can maintain a healthier fat since I know quite a few struggle or fluctuate with diets, likely off and off of them. What are your greatest tips to sustaining a wholesome pounds?

Mueller: “One of the factors that we know is that people who get additional fiber in there diet program truly do superior with their pounds and the common American, if your subsequent the conventional American diet plan, which is termed the Unhappy eating plan for a rationale, we only get somewhere concerning six and tweleve grams of fiber a working day. We have to have to shoot for about 20 to 30. The only way we can do that is ingesting unique fruits and vegetables, lots of good full grains. That usually means brown rice, quiona, going true to the plant resource for our healthy carbs and lots of fiber in them serving to us preserve our bodyweight.”

Copyright 2022. Western Mass Information (WGGB/WSHM). All legal rights reserved.

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HEALTH AND FITNESS: Staying healthy at work | Features

HEALTH AND FITNESS: Staying healthy at work | Features

A lot of people today are striving to make a much healthier way of living by consuming far better, earning time for exercising or other exercise, and lowering pressure. Commonly, the target is on what they can do at property, from prepping foods to joining a health and fitness center or heading to yoga class. But a lot of persons devote a big part of their working day at perform, where by healthier solutions are normally constrained. From the box of donuts at a morning conference to a speedy quickly foodstuff lunch, ingesting properly at function can be challenging. And for individuals who have business office employment, it also possible signifies lots of time sitting down at a desk.

Fortunately, there are matters you can do to make your time at function a small much less harmful to your health. Even far better, these steps can also make you more effective and truly feel greater during the day.

1. Never shell out as well a great deal time sitting down. Time expended sitting at perform or at household has been involved with an increased threat of heart disease, stroke and other serious health conditions. This is accurate even for folks who physical exercise. So, make it your target to sit fewer and go far more by getting breaks to get up and shift periodically.

2. When you do sit, sit appropriately. Excellent posture and proper ergonomics are important components in lowering tiredness, protecting against damage and improving efficiency. Appear for a tutorial on-line to set up your workspace to assistance you really feel and get the job done effectively.

3. Don’t sit continue to. When you do sit at your desk, transfer close to as considerably as you can. It turns out that even tiny actions during the day (think fidgeting) can be helpful for your wellness. It is referred to as non-exercising activity thermogenesis (NEAT), and research shows these tiny movements may actually support you maintain a decreased physique bodyweight.

4. Stand as an alternative of sit. When you can, get out of your chair. Walk throughout your business instead than “rolling” in your chair or stand up when you communicate on the cellular phone. If you have the opportunity, using a standing desk when it is simple is a good substitute to sitting.

5. Far better nonetheless, walk. Wander to see a colleague instead than calling or sending an electronic mail. And try keeping a walking conference you may come across they are shorter and a lot more productive.

6. Stretch. Choose breaks to stand up and stretch throughout the working day. Maintain a handout of stretches at your desk as a reminder.

7. Go for a stroll in the course of breaks. Get up and walk close to your flooring, the creating, or far better nevertheless, outdoor. Not only is a shorter walk fantastic for your health, but it can enable decrease pressure and make improvements to your target when you get again to your desk. Share the advantages by having a coworker with you.

8. Do not continue to keep food stuff at your desk. Owning foods close by promotes senseless feeding on. Maintain only healthy snacks like greens, fruit and nuts at your desk. And stay away from the candy dish in the crack space!

9. Carry your lunch from household. Cafe and cafeteria lunches are commonly superior in harmful fats, sugar and calories. Vending equipment lunches may possibly be even worse. Bringing more healthy foods by yourself keeps you from generating harmful selections.

10. Just take your very good practices house with you. Sit fewer, transfer additional applies at house, much too. Encourage your relatives to stay off the sofa as substantially as possible. And making meals and having as a relatives alternatively than ingesting out or bringing carry out foodstuff dwelling is critical for overall health and loved ones well-becoming.

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Ben Cousins looks happy and healthy at a fan meet and greet after AFL star overcomes drug addiction

Ben Cousins looks happy and healthy at a fan meet and greet after AFL star overcomes drug addiction

Troubled AFL star Ben Cousins recently turned his life around after overcoming an addiction to meth. 

And the West Coast Eagles great, 44, looked to be in the best shape of his life on Friday as he attended a fan meet and greet in his Perth hometown. 

The Brownlow Medallist beamed and raised his arm triumphantly as he posed alongside guests and signed autographs at popular Perth street-wear shop Street X. 

Ben Cousins looks happy and healthy at a fan meet and greet after AFL star overcomes drug addiction

Troubled AFL star Ben Cousins, 44, (pictured) looked happy and healthy at a fan meet and greet at Perth streetwear store Street X on Friday 

The event was held to promote Cousins’ new limited edition fashion rage for Street X, which features shirts printed with an illustration of himself alongside the words ‘Prince of Perth’. 

It marks the second time Cousins has collaborated with Street X, following the sell-out success of last year’s collection. 

A hoodie from the Prince of Perth range retails for $150, while printed T-shirts are priced between $70 – $75. 

The Brownlow Medallist beamed and raised his arm triumphantly as he posed alongside guests and signed autographs at popular Perth street-wear shop Street X

The Brownlow Medallist beamed and raised his arm triumphantly as he posed alongside guests and signed autographs at popular Perth street-wear shop Street X

The event was held to promote Cousins’ new limited edition fashion rage for Street X, which features shirts printed with an illustration of himself alongside the words ‘Prince of Perth’

It marks the second time Cousins has collaborated with Street X, following the sell-out success of last year's collection

It marks the second time Cousins has collaborated with Street X, following the sell-out success of last year’s collection

At his peak, Cousins was regarded as the best player in the AFL, but suffered a rapid demise due to his rampant drug use and a total unwillingness to rid himself of negative life influences. 

Cousins, who is now a demolition tradie, decided to turn his life around in 2022 after being jailed for the sixth time in 13 years.

The former Eagles captain was convicted on November 4, 2020 and sentenced to seven months jail for stalking his former partner Maylea Tinecheff.

One fan appeared thrilled as Cousins kneeled down and signed a T-shirt from the Prince of Perth collection

One fan appeared thrilled as Cousins kneeled down and signed a T-shirt from the Prince of Perth collection 

A hoodie from the Prince of Perth range retails for $150, while printed T-shirts are priced between $70 - $75

A hoodie from the Prince of Perth range retails for $150, while printed T-shirts are priced between $70 – $75

He was released just two weeks later from Hakea Jail in Perth due to time already served.

Buoyed by the knowledge that getting clean and healthy was the key to being a good dad to his children, son Bobby, nine, and daughter Angelique, seven, he soon started talking to Susan Backshell, a mental health support worker.

She issued him a blunt ultimatum soon after they met: ‘Give your all, or forget it entirely.’

At his peak, Cousins was regarded as the best player in the AFL, but suffered a rapid demise due to drug use and a total unwillingness to rid himself of negative life influences

At his peak, Cousins was regarded as the best player in the AFL, but suffered a rapid demise due to drug use and a total unwillingness to rid himself of negative life influences

Since then, he has volunteered at several events in and around Perth with Ms Backshell’s community group KALT Collective, acting as a beacon of hope for disadvantaged youths, addicts and reformed criminals.

He was even named as employee of the month at a Perth construction company in October 2021, in another sign he has truly turned his life around.

The flow-on effect has seen Cousins able to spend more time with his children.

Before his well-overdue epiphany, Cousins had been in and out of jail since 2010 on drug and domestic violence charges. Pictured in the depths of his drug and legal woes. He is seen here in footage from the 2010 Such Is Life: The Troubled Times of Ben Cousins documentary

Before his well-overdue epiphany, Cousins had been in and out of jail since 2010 on drug and domestic violence charges. Pictured in the depths of his drug and legal woes. He is seen here in footage from the 2010 Such Is Life: The Troubled Times of Ben Cousins documentary 

Before his well-overdue epiphany, Cousins had been in and out of jail since 2010 on drug and domestic violence charges.

‘I appreciate the support of everyone and how many chances they have given me, more than I deserve and more than I would have given anyone else,’ Cousins said in September 2021, according to The West Australian.

Ben, who won the Brownlow Medal at the AFL’s best player in 2005, made his long-awaited return to the event in September last year when both the awards night and the grand final were hosted in Perth due to Covid restrictions in Victoria.

He was even named as employee of the month at a Perth construction company in October 2021, in another sign he has truly turned his life around. He is pictured in February 2006 at the height of his sporting success

He was even named as employee of the month at a Perth construction company in October 2021, in another sign he has truly turned his life around. He is pictured in February 2006 at the height of his sporting success 

He attended the Brownlow with WA FIFO worker Kelley Hayes as his date.

While they appeared very happy holding hands on the red carpet, it’s not known if the pair are still together today.

‘I’m just very fortunate that I got the opportunity to come to one of football’s great nights,’ Ben said on the red carpet.

‘It’s definitely a big night, it’s been a while since I’ve been to one of the football industry nights so I’m looking forward to it.’

Ben, who won the Brownlow Medal at the AFL's best player in 2005, made his long-awaited return to the event in September last year alongside his date Kelley Hayes

Ben, who won the Brownlow Medal at the AFL’s best player in 2005, made his long-awaited return to the event in September last year alongside his date Kelley Hayes

THE TROUBLED LIFE AND TIMES OF AFL SUPERSTAR BEN COUSINS:

1996 – Makes AFL debut with West Coast and is named the league’s Rising Star

2001 – Named club co-captain of West Coast at age 23. Made sole captain the next year

2002 – Breaks his arm falling down a flight of stairs at a nightclub months after punching his teammate Daniel Kerr

2005 – (May) Is quizzed by police about association with underworld identities

– (September) Wins Brownlow medal as the AFL’s best and fairest player

Cousins after the 2006 AFL Grand Final

Cousins after the 2006 AFL Grand Final

2006 – (February) Swims across a Perth river to escape a booze bus

– (September) Wins AFL premiership with the Eagles

– (December) Arrested after passing out in front of Melbourne’s Crown Casino and spends four hours in custody 

2007 – (March) Suspended by West Coast after missing training session

– (April) Goes to a drug rehabilitation facility in Malibu, California

– (October) Revealed to have visited fellow Eagles legend Chris Mainwaring twice on the night he died of a drug overdose

– (October) Arrested and charged with drug offences that are later dropped 

– (November) Eventually sacked by West Coast and banned from the AFL for one year

2008 – AFL re-registers Cousins and he is signed by Richmond

2010 – Retires from the AFL and releases autobiography and documentary

Cousins has been charged with drug possession and refusing a drug test in 2007, but the charges were later dropped

Cousins has been charged with drug possession and refusing a drug test in 2007, but the charges were later dropped

2015 – Arrested three times before leading police on a slow-speed car chase

2016 – (June) Spotted behaving erratically and directing traffic on a highway 

– (October) In and out of court over drug offences and breaches a restraining order taken out by his ex-partner  

2018 – (January) Released from jail on parole just 10 months into his sentence

Takes up a community support role with the West Coast Eagles – a requirement of his parole conditions 

– (May) Reports emerge he hasn’t been seen at the club for a month

The club confirms Cousins told officials in April he no longer wanted the job

– (August) Arrested and charged with drug possession and breaching a  restraining order

2019 – (February) Fined $1,750 for possessing meth and hiding it up his anus while in jail 

(March) Pleads not guilty to 14 offences including breaching a family violence restraining order and a count each of aggravated stalking and threatening to injure, endanger or harm  

(April) Arrested in Perth and released from jail on bail after eight months inside.

2020 – (March) Tell-all documentary Coming Clean goes to air – Cousins opens up about his meth addiction and time behind bars

(April) Arrested in Perth after allegedly being caught with 2.5 grams of methamphetamine while asleep beside his car 

He is remanded in custody after pleading guilty to possessing methamphetamine and incurring a $1500 fine. 

He is also charged with aggravated stalking of his ex-partner, Maylea Tinecheff

(October) Pleads not guilty to aggravated stalking and 20 counts of breaching a family violence restraining order relating to his ex-partner

(November) Convicted of stalking his ex-partner but acquitted by a Perth court of restraining order breaches.  Sentenced to seven months jail, which is backdated to April

He is released from Hakea prison in late November 

2021 – Returns to the footy field playing for the Queens Park Bulldogs in Perth’s Metro Football League

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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.

Information reviewed: November 23, 2021

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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

How to do it:

  1. Bring one arm out in front of you, with the thumb facing up, and reach as high as you can.
  2. Continue the circle by reaching behind you without turning your torso.
  3. Rotate your hand so your palm is facing out and your thumb continues to face the ceiling. This should be a slow movement as you continually move against your end-range.
  4. Do six to eight circles on each arm.

7. Neck Circles

The neck and shoulders are where a lot of people hold body stress and tension, so relaxing these muscles can ease overall tension, and may even help reduce headaches.

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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