8 Stretches You Should Do Every Morning To Feel Strong, Flexible And Grounded
Posted on: January 20, 2019 at 10:18 pm
There's nothing quite like a good stretch. It feels great, and can make a world of difference in a healthy and balanced lifestyle. A few minutes in your morning routine devoted to stretching can be the perfect way to start your day.
Many people with desk jobs develop tension or pain, and simply starting an exercise routine can have them feeling more limber. Pain and stiffness in the morning is common, because of accumulated fluids during sleep. This routine can help to move the blood and reduce pain.
Benefits of Stretching
Be More Flexible
One benefit of stretching is that it increases your flexibility. It helps to maintain mobility in the body and can increase the range of motion. A study found that both dynamic and static stretching can effectively benefit the body.
Stand Straighter
Another fantastic thing about stretching is that it improves your posture. Look and feel more confident after regularly doing a stretching routine. Increase alignment and less pain were seen in participants, which can improve posture.
Less Back Pain
The third benefit of stretching is that it can actually heal and prevent back pain. Half of working Americans report feeling some kind of back pain, and this is something that everyone can use. Existing back injuries can be healed with stretching.
Less Stress
Stretching also helps to ease stress and calm the mind. By focusing on breathing and on reducing tension in the muscles, the entire body feels more relaxed. Physically, it increases blood flow. Mentally, it encourages mindfulness.
The Routine
This posture offers the frame of a door for support to straighten the spine, open up the chest and strengthen the shoulders and arms. It can relax the muscles in the torso as well.
To perform the posture, place the arms on the door jam and step your foot through the threshold.
The upper arms should be parallel to the floor and the forearms aligned up and along the doorway.
Bend the front knee until you can feel the stretch in the shoulders or chest. Hold it for 30 seconds, and repeat on the other leg.
This stretch is good for the shoulders, core and upper back. It can also extend the range of motion for the core, shoulders, and back.
Clasp your hands and extend the pointer fingers. Hold them over your head. As you reach forward inhale and exhale as you bend your body to the right.
Breathe in slowly 5 times, and return to center. Do the same thing on the left side. Repeat 3 to 4 times, taking your time.
This is a great stretch for the backs of the legs, and it can also help with lower back pain.
Put your left heel on a surface that's slightly lower than your hip, like a bench, bed or chair and flex your foot.
Deepen the stretch by bending forward toward the flexed foot. Hold for 30 seconds, then stretching the other leg.
Stand with feet spread hip distance apart with the knees slightly bent, and hinge forward at your hips.
Let your upper body hang over your legs and grasp your elbows. An easier variation for people with lower back issues is to place your hands on the ground to support you.
Hold the pose for 3 to 4 deep breaths. You can shake your head back and forth "no" or rock in the pose from side to side
Slowing come up by pulling in your abdominals and round your vertebrae up one at a time. Repeat it two times.
This stretch is ideal for opening the hips and it can help with back issues like lower back pain.
Take your left leg with the knee bent on the bed. Then square your hips while making sure the front knee is placed outside of the front shoulder.
With your spine straight and tailbone untucked, bend forward at the hips and place your hands on the bed for more support.
Hold the pose for 5-6 deep breaths and then switch sides.
The cat and cow flow is excellent for the torso and to lengthen the back, neck, and spine. It helps develop flexibility and strengthens the spine while opening and creating space in the neck.
Begin with your hands and knees on the floors with palms situated directly under the shoulders and the knees right under the hips.
Take a breath in and pull your abdominal muscles in while arching your back up like a cat stretching. While doing this, let your head and tailbone move down toward the floor.
Go back to the starting position, and then bend the upper part of the spine upwards while supporting it by engaging the abdominal muscles. Don't let your neck sink into your shoulders or the shoulders crunch up into your neck. Try to keep your neck as a long extension of the rest of the spine, and don't let the head fall back.
Again, return to the starting position and repeat the flow 5 times.
Use this stretch to open the chest by stretching the front, upper arms and shoulders. Stand with the feet a little wider than hip-distance apart.
Clasp the hands behind the back, and to make this easier you can use a prop like a strap or towel while placing the hands as close together as possible
Raise the arms up behind you while bending forward at the waist. Hang your head loose and raise the arms up as far overhead as possible. Let the hands stay clasped, and if you can touch the palms together. Hold this for 30 seconds or more, and repeat three more times
This stretch works the lower part of the legs and helps to release the calf muscles.
Stand facing a wall holding the arms straight in front of you and holding your hands flat against the wall. Keep the right leg forward with the foot flat on the floor and extend the left leg behind you with the heel flat on the floor.
Lean into the wall without bending the back leg. Hold until you feel the stretch in the calf of the leg.
Hold it for 30 seconds and then switch to the other side. Repeat twice on each leg for three sets.
Thursday, March 21, 2019
8 Stretches You Should Do Every Morning To Feel Strong, Flexible And Grounded | The Hearty Soul
from January news - Sunken boat raised...
Here is the link: https://www.theday.com/article/20190220/NWS01/190229946The curious case of Lyme's sunken sailboat unfolds
BUY PHOTOSalvage crews work Wednesday, Feb. 20, 2019, to raise the 53-foot sailboat Mazu from the waters of Hamburg Cove in Lyme. The boat sank Jan. 26 after several attempts by cove neighbors and the Lyme volunteer fire department to prevent the sinking. The boat is owned by Lyme resident Gil Johnson. (Sean D. Elliot/The Day)Lyme — A 53-foot sailboat that sank off the Connecticut River in Hamburg Cove's icy waters late last month was finally raised and towed away, the U.S. Coast Guard said Wednesday.
As of 12:30 p.m. Wednesday, Sea Tow crews and divers were working to lift and drain the boat, a Coast Guard spokesman said. It was pulled out of the water by early afternoon.
The sailboat, which became an internet sensation after East Haddam resident Frank DiNardi on Jan. 27 posted a drone video of its sinking, has fascinated area residents, environmentalists, news outlets and boating enthusiasts.
"I think that it's such a beautiful area and you don't typically see a beautiful sunken sailboat there," said DiNardi, who works for a local landscaping company. "It's just so strange and bizarre and people are fascinated."
DiNardi's video, which has garnered tens of thousands of views on YouTube, documents the beautiful blue-and-white boat before and after it sank. In both shots, the boat is surrounded by ice.
"The amount of response I've gotten over this video has been overwhelming," DiNardi said. "You don't leave something like that sitting around to sink to the bottom."
BUY PHOTOSalvage crews work Wednesday, Feb. 20, 2019, to raise the 53-foot sailboat Mazu from the waters of Hamburg Cove in Lyme. The boat sank Jan. 26 after several attempts by cove neighbors and the Lyme volunteer fire department to prevent the sinking. The boat is owned by Lyme resident Gil Johnson. (Sean D. Elliot/The Day)Before crews arrived Wednesday, the boat had been sitting for nearly a month in about 10 feet of water with its mast sticking above the surface. It was being towed to Chester Point Marina in Chester, the Coast Guard said.
According to Coast Guard registration records, the boat, named Mazu, was built in 1987. It was federally registered in January 2019 and its homeport is listed as Newport, R.I. Area residents and boating enthusiasts say the boat is a "Little Harbor" sailing yacht, a well-known luxury boat brand.
The sailboat is owned by Lyme resident Gil Johnson, according to local officials, business owners and area residents. Left moored in Hamburg Cove over the winter, the boat sank Jan. 26 into Jan. 27, despite local attempts to rescue it. The cause of the sinking was unknown, Coast Guard officials said. Johnson did not respond to requests for comment Wednesday.
The Coast Guard and state Department of Energy and Environmental Protection had been checking the boat on a daily basis since its sinking, and both agencies said it had not leaked any fuel. No fuel was released during the vessel's removal, the Coast Guard said in a release Wednesday night.
The Coast Guard estimated 80 to 100 gallons of diesel fuel were still on board — a source of concern for residents and environmentalists living near the cove who say the area is known for its bald eagles, which now are starting to nest there, and fish, ranging from yellow perch to carp.
Residents living on Hamburg Cove first noticed the boat was slowly sinking on Jan. 26, according to Alex Milardo, 22, of Lyme. Milardo, who lives on the cove, was one of many volunteers who tried to save the boat as it was sinking.
BUY PHOTOSalvage crews work Wednesday, Feb. 20, 2019, to raise the 53-foot sailboat Mazu from the waters of Hamburg Cove in Lyme. (Sean D. Elliot/The Day)He said that before Lyme and Old Lyme volunteer firefighters arrived, he and two other people walked over cracking, thin ice while wearing life vests to attach a line to the boat to help keep it from sinking.
"I guess my life was at risk, but I didn't think of it like that," Milardo said, while watching crews lift the wreckage from the water Wednesday. "It was happening in front of my property, so I felt obligated to help keep it from sinking."
Milardo said Johnson, the boat's owner, stood on shore while volunteer fire crews worked to keep it from sinking on Jan. 26. He said Johnson did not attempt to help pull it from the water.
"He watched and didn't do much. He wasn't very worried and he really didn't do anything. Not very urgent," Milardo said. "You would at least think that if it were our own boat, we would have at least gotten coffee or doughnuts or food for the fire department just to say thank you. They are a volunteer organization. They were cold, they were in the water, and they can't say no to responding to these situations."
Milardo said that once the sun started setting that day, volunteer crews called off the operation. The boat was submerged by the next morning.
Because he grew up on the cove, Milardo said he is familiar with the boats that moor or dock in the area and that the cove is a popular boating spot due to its "natural beauty, quaintness and peacefulness." He said the Mazu was new to the cove this past summer and wasn't moved from its moor much.
"I definitely thought it was strange that the boat was left there over the winter," he said. "Usually, boats are taken out."
The boat was legally moored at the town-owned mooring this year, harbor master Tom Reynolds said Wednesday. Mooring in Hamburg Cove costs about $100 annually, he said. Before January's sinking, the town did not have any rules or regulations dictating when a boat must be pulled from the water each winter. Reynolds said that the town likely will implement new rules and regulations next year in response to the incident.
The yacht is estimated to be worth $300,000 to $400,000, according to marine insurance agent Rod Clingman of Maritime Insurance International in Noank. Clingman said he believed restoring the boat would likely cost more than it is worth.
Clingman said that other expenses, such as towing and possible environmental fines, could run the owner upward of $100,000. He said the boat likely was uninsured, based on the length of time it took to be pulled from the water. He estimated insurance would have cost about $2,500 annually.
"If the boat was insured, the owner would have been able to line up a towing company and get it out much sooner," Clingman said. "Typically, if a boat sinks, it can be pulled from the water within three days."
The Coast Guard said Wednesday that icing around the boat prevented a timely towing and that the sinking was still under investigation. As of Wednesday morning, the owner had not been charged with any fines.
"We have plenty of cases like this over the winter time," a spokesman said. "Small boats up to 50-foot boats do sink for various reasons."
Reynolds agreed, saying that boats sink "all the time" and that this wasn't a freak occurrence, though he could not recall any other sinkings in Hamburg Cove. He said that, since becoming harbor master six years ago, he has not seen someone leave a boat at a mooring over the winter.
"The owner kept telling me he would move it. He alleged he was going to take it out two weeks before it sank," Reynolds said. "Obviously, he never did."
~A.
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Posted By ~A. to A.d.Ventures at 2/21/2019 07:47:00 AM
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