If you ever experience an afternoon slump, there is an easy way to revive your energy. Follow this simple stretching series and you'll feel like a completely new person. Why does this work?
There are 3 reasons. Stretching causes you to breathe deeply bringing oxygen to your brain, in effect waking you up. Secondly, stretching releases the physical form of stress that is stored in your muscles. Storing that tension takes constant work by your muscles. Relieving that work frees up energy. Lastly, stretching helps your body remove toxins from your tissues. When you breathe deeply and move your body your lymph system is activated, cleansing the body of pollutants. The end result, You feel great!
Stretching Tips to Keep in Mind
On each step in the series remember to:
· Breathe deeply and slowly.
· Stretch to the point of feeling a "release," but not to the point of feeling pain.
· Hold each stretch for 10-30 seconds, or more if it feels good.
· Go slow and be gentle. Over time you'll actually feel greater benefits every day.
· If someone laughs, invite them to join you!!
Office Stretching Series
1. Touch the Sky. Reach your arms up to the sky and as far back as you can safely go. You can try grasping like you're trying to reach the stars.
2. Side Stretch. While standing reach your one arm over head and to the opposite side. You can keep the other hand on your hip or in the air.
3. Touch Your Toes. Take off your shoes if you can. Wiggle your toes. Now bend at the hip and reach for your toes. Bending your knees is OK.
4. Shoulder Opener. Lean your palms against the wall above your head and bending at the hip to stretch out your shoulders and back.
5. Twirl 'Em. Make circles with your wrists and ankles. Rotate in both directions. Also with each hand alternate making fists and opening your hand wide. Do this back and forth a few times. If you work at a keyboard, you'll be love how this feels!
6. Loosen Your Neck. Go slow and gentle with neck stretching. Slowly stretch forward and back, side to side, round in circles, and twist to look over each shoulder. Remember slow and gentle. Only do what feels good.
7. Arm Stretch. Straighten one arm out in front of you. Now with the other arm pull the straight arm toward your opposite shoulder. Go slowly. If you use a computer mouse a lot during the day, this should feel really good. Keep your hands open wide to make this even better.
8. Arm Circles. While standing rotate each arm around in big circles both forward and backward. Do one arm at a time. Do this slowly.
9. Seated Twist. First sit up straight. Twist in your chair keeping your hips stationary. Twist all the way from lower back all the way up to your head looking over your shoulder.
10. Quad Stretch and Balance. Stand on one leg and stretch out your quadricep muscle by bending your knee and pulling your foot to your buttocks. If you'd like to advance this a bit, bend at the hip to touch your toes while doing this.
11. Hip Opener. Sitting in your chair cross one leg over the other so that ankle rests just above the knee. While doing this lean forward to feel a nice stretch in your hip and buttocks. Over time this one exercise can help with lower back problems and sciatica. It's pretty amazing. Repeat with the other leg.
12. Seated Back Bend. Sitting in your chair you can do this a few different ways. Each of these will give a nice stretch to your stomach and chest muscles:
· Sitting on the edge of your chair with arms in the air, simply reach up and back.
· Sitting on the edge, clasp your hands behind your back with arms pointing down. Roll your shoulders in towards each other in the back and lean your head back.
· If you have a lean back chair, lift your arms in the air and lean back for a nice stretch.
Tuesday, November 13, 2007
Sunday, November 11, 2007
Pete Wentz Wisdom ...
"I'm exploding ... just too slowly for anyone to take notice." Wednesday, Nov. 7/07
Saturday, November 10, 2007
Ideas for a Great & Creative Life ...
Here are some ideas of things to do and be creative ...
1. Go for a walk. Draw or list things you find on the the sidewalk.
2. Write a letter to yourself in the future.
3. Buy something inexpensive as a symbol for your need to create, (new pen, a tea cup, journal). Use it everyday.
4. Draw your dinner.
5. Find a piece of poetry you respond to. Rewrite it and glue it into your journal.
6. Glue an envelope into your journal. For one week collect items you find on the street.
7. Expose yourself to a new artist, (go to a gallery, or in a book.) Write about what moves you about their work.
8. Find a photo of a person you do not know. Write a brief bio about them.
9. Pick a color and spend a day drawing things that are only that color.
10. Draw your bike.
11. Make a list of everything you buy in the next week.
12. Make a map of everywhere you went in one day.
13. Draw a map of the creases on your hand, (knuckles, palm)
14. Trace your footsteps with chalk.
15. Record an overheard conversation.
16. Trace the path of the moon in relation to where you live.
17. Go to a paint store. Collect 'chips' of all your favorite colors. Create an inspiration board.
18. Draw your favorite tree.
19. Take 15 minutes to eat an orange.
20. Write a haiku.
21. Hang upside down for five minutes.
22. Hang found objects from tree branches.
23. Make a puppet.
24. Create an outdoor room from things you find in nature.
25. Read a book in one day.
26. Illustrate your grocery list.
27. Read a story out loud to a friend.
28. Write a letter to someone you admire.
29. Study the face of someone you do not like.
30. Make a meal based on a color theme. (i.e. all white).
31. Create a museum of very small things.
32. List the smells in your neighborhood.
33. List 100 uses for a tin can.
34. Fill an entire page in your journal with small circles. Color them in.
35. Give away something you love.
36. Choose an object, draw the side you can't see.
37. List all of the places you've ever lived.
38. Describe your favorite room in detail.
39. Write about your relationship with your washing machine.
40. Draw all of the things in your purse/bag.
41. Make a mini book based on the theme, "my grocery list".
42. Create a character based on someone you know. Write a list of personality traits.
43. Recall your favorite childhood game.
44. Put postcards of art pieces/painting on the inside of your kitchen cupboard doors, so you can see them everyday (but not become deaf to them.)
45. Draw the same object every day for a week.
46. Write in your journal using a different medium (brush & ink, charcoal, old typewriter, crayons, fat markers.
47. Draw the individual items of your favorite outfit.
48. Make a useful item using only paper & tape.
49. Research a celebration or ritual from another culture.
50. Do a temporary art installation using a pad of post it notes & a pen.
51. Draw a map of your favorite sitting spots in your town/city. (photocopy it and give it to someone you like.)
52. Record all of the sounds you hear in the course of one hours.
53. Using a grid, collect various textures from magazine and play them off of each other.
54. Cut out all media for one day. Write about the effects.
55. Make a pencil rubbing of six different surfaces.
56. Draw your garbage.
57. Do a morning collage.
58. List your ten most important things, (not including animals or people.)
59. List ten things you would like to do every day.
60. Glue a photo of yourself as a child into your journal.
61. Transform some garbage.
62. Write an entry in your journal in really LARGE letters.
63. Collect some 'flat' things in nature (leaves, flowers). Glue or tape them into your journal.
64. Physically alter a page. (i.e. cut a hole, pour tea on it, burn it, fold it, etc.)
65. Find several color combinations you respond to in public. Document them using swatches, write where you found them.
66. Write a journal entry describing something "secret". Cut it up into several pieces and glue them back in scrambled.
67. Record descriptions or definitions of subjects or words you are interested in, found in encyclopedias or dictionaries.
68. Draw the outline of an object without looking at the page. (contour drawing).
69. What were you thinking just now? write it down.
70. Do nothing.
71. Write a list of ten things you could to do. Do the last thing on the list.
72. Create an image using dots.
73. Do 3 drawings at different speeds.
74. Put a small object in your left pocket (or in a bag), Put your left hand in the pocket. Draw it by feel. 75. Create a graph documenting or measuring something in your life.
76. Draw the sun.
77. Create instructions for a simple everyday task.
78. Make prints using food. (fruit and vegetables cut in half, fish, etc.)
79. Find a photo. Alter it by drawing over it.
80. Write a letter using an unconventional medium.
81. Draw one object for twenty minutes.
82. Combine two activities that have not been combined before.
83. Write about your day in an encyclopedic fashion. (i.e. organize by subject.)
84. Write a list of all the things you do to escape.
85. Cut a random shape out of several layers of a magazine. Make a collage out of the results.
86. Write an entry in code.
87. Make a painting using tools from the bathroom.
88. Work with a medium that is subtractive.
89. Write about or draw some of the doors in your life.
90. Make a postcard that has some kind of activity on it.
91. Create a journal entry using "layers".
92. Create an entry using "layers".
93. Write your own definition of one of the following concepts, sitting, waiting, sleeping (without using the actual word.)
94. List 10 of your habits.
95. Illustrate the concept of "simplicity".
These are things I am going to try to incorporate into my life.
1. Go for a walk. Draw or list things you find on the the sidewalk.
2. Write a letter to yourself in the future.
3. Buy something inexpensive as a symbol for your need to create, (new pen, a tea cup, journal). Use it everyday.
4. Draw your dinner.
5. Find a piece of poetry you respond to. Rewrite it and glue it into your journal.
6. Glue an envelope into your journal. For one week collect items you find on the street.
7. Expose yourself to a new artist, (go to a gallery, or in a book.) Write about what moves you about their work.
8. Find a photo of a person you do not know. Write a brief bio about them.
9. Pick a color and spend a day drawing things that are only that color.
10. Draw your bike.
11. Make a list of everything you buy in the next week.
12. Make a map of everywhere you went in one day.
13. Draw a map of the creases on your hand, (knuckles, palm)
14. Trace your footsteps with chalk.
15. Record an overheard conversation.
16. Trace the path of the moon in relation to where you live.
17. Go to a paint store. Collect 'chips' of all your favorite colors. Create an inspiration board.
18. Draw your favorite tree.
19. Take 15 minutes to eat an orange.
20. Write a haiku.
21. Hang upside down for five minutes.
22. Hang found objects from tree branches.
23. Make a puppet.
24. Create an outdoor room from things you find in nature.
25. Read a book in one day.
26. Illustrate your grocery list.
27. Read a story out loud to a friend.
28. Write a letter to someone you admire.
29. Study the face of someone you do not like.
30. Make a meal based on a color theme. (i.e. all white).
31. Create a museum of very small things.
32. List the smells in your neighborhood.
33. List 100 uses for a tin can.
34. Fill an entire page in your journal with small circles. Color them in.
35. Give away something you love.
36. Choose an object, draw the side you can't see.
37. List all of the places you've ever lived.
38. Describe your favorite room in detail.
39. Write about your relationship with your washing machine.
40. Draw all of the things in your purse/bag.
41. Make a mini book based on the theme, "my grocery list".
42. Create a character based on someone you know. Write a list of personality traits.
43. Recall your favorite childhood game.
44. Put postcards of art pieces/painting on the inside of your kitchen cupboard doors, so you can see them everyday (but not become deaf to them.)
45. Draw the same object every day for a week.
46. Write in your journal using a different medium (brush & ink, charcoal, old typewriter, crayons, fat markers.
47. Draw the individual items of your favorite outfit.
48. Make a useful item using only paper & tape.
49. Research a celebration or ritual from another culture.
50. Do a temporary art installation using a pad of post it notes & a pen.
51. Draw a map of your favorite sitting spots in your town/city. (photocopy it and give it to someone you like.)
52. Record all of the sounds you hear in the course of one hours.
53. Using a grid, collect various textures from magazine and play them off of each other.
54. Cut out all media for one day. Write about the effects.
55. Make a pencil rubbing of six different surfaces.
56. Draw your garbage.
57. Do a morning collage.
58. List your ten most important things, (not including animals or people.)
59. List ten things you would like to do every day.
60. Glue a photo of yourself as a child into your journal.
61. Transform some garbage.
62. Write an entry in your journal in really LARGE letters.
63. Collect some 'flat' things in nature (leaves, flowers). Glue or tape them into your journal.
64. Physically alter a page. (i.e. cut a hole, pour tea on it, burn it, fold it, etc.)
65. Find several color combinations you respond to in public. Document them using swatches, write where you found them.
66. Write a journal entry describing something "secret". Cut it up into several pieces and glue them back in scrambled.
67. Record descriptions or definitions of subjects or words you are interested in, found in encyclopedias or dictionaries.
68. Draw the outline of an object without looking at the page. (contour drawing).
69. What were you thinking just now? write it down.
70. Do nothing.
71. Write a list of ten things you could to do. Do the last thing on the list.
72. Create an image using dots.
73. Do 3 drawings at different speeds.
74. Put a small object in your left pocket (or in a bag), Put your left hand in the pocket. Draw it by feel. 75. Create a graph documenting or measuring something in your life.
76. Draw the sun.
77. Create instructions for a simple everyday task.
78. Make prints using food. (fruit and vegetables cut in half, fish, etc.)
79. Find a photo. Alter it by drawing over it.
80. Write a letter using an unconventional medium.
81. Draw one object for twenty minutes.
82. Combine two activities that have not been combined before.
83. Write about your day in an encyclopedic fashion. (i.e. organize by subject.)
84. Write a list of all the things you do to escape.
85. Cut a random shape out of several layers of a magazine. Make a collage out of the results.
86. Write an entry in code.
87. Make a painting using tools from the bathroom.
88. Work with a medium that is subtractive.
89. Write about or draw some of the doors in your life.
90. Make a postcard that has some kind of activity on it.
91. Create a journal entry using "layers".
92. Create an entry using "layers".
93. Write your own definition of one of the following concepts, sitting, waiting, sleeping (without using the actual word.)
94. List 10 of your habits.
95. Illustrate the concept of "simplicity".
These are things I am going to try to incorporate into my life.
Thursday, November 8, 2007
Right this Second ...
I’m Excited about: starting school in January
My Eyes are: unfocused, because I’m tired
I’m Hoping: to understand math in general
I’m Wearing: Dark Grey & Black stripes and black pants
I Taste: my new teeth aligners
I’m a little Sad because: I miss my family
My Eyes are: unfocused, because I’m tired
I’m Hoping: to understand math in general
I’m Wearing: Dark Grey & Black stripes and black pants
I Taste: my new teeth aligners
I’m a little Sad because: I miss my family
Interesting Facts About Me ...
4 places I’ve lived:
01. Provo, Utah, USA
02. Stirling, Alberta, Canada
03. Calgary, Alberta, Canada
04. Los Angeles, California, USA
4 jobs I’ve had:
01. Shoe Sales Girl
02. Home Décor Representative
03. Administrative Assistant for Several Companies
04. Daughter, Sister, Wife, Mother and Divorcee
4 favorite desserts:
01. Pecan Pie
02. Coconut Sorbet
03. Chocolate Fudge Brownie with Chocolate Ice Cream and a Cherry
04. Apple Crisp with Whipped Cream
4 favorite TV shows:
01. The Office
02. Criminal Minds
03. Veronica Mars
04. Private Practice
4 interesting facts about me:
01. I am secretly terrified to sing on a stage in front of people and will never sing my own songs.
02. When I was young I broke my forehead open twice, a year apart and in the same place. I am pure talent!
03. I love being alone most of the time. I don’t really miss the companionship of others, although, I do miss having a warm body to cuddle with sometimes.
04. I have never voted in either Canada or the United States and don’t plan to.
That’s me in a nutshell !!
01. Provo, Utah, USA
02. Stirling, Alberta, Canada
03. Calgary, Alberta, Canada
04. Los Angeles, California, USA
4 jobs I’ve had:
01. Shoe Sales Girl
02. Home Décor Representative
03. Administrative Assistant for Several Companies
04. Daughter, Sister, Wife, Mother and Divorcee
4 favorite desserts:
01. Pecan Pie
02. Coconut Sorbet
03. Chocolate Fudge Brownie with Chocolate Ice Cream and a Cherry
04. Apple Crisp with Whipped Cream
4 favorite TV shows:
01. The Office
02. Criminal Minds
03. Veronica Mars
04. Private Practice
4 interesting facts about me:
01. I am secretly terrified to sing on a stage in front of people and will never sing my own songs.
02. When I was young I broke my forehead open twice, a year apart and in the same place. I am pure talent!
03. I love being alone most of the time. I don’t really miss the companionship of others, although, I do miss having a warm body to cuddle with sometimes.
04. I have never voted in either Canada or the United States and don’t plan to.
That’s me in a nutshell !!
Subscribe to:
Posts (Atom)