One Simple Move for a Full-Body Workout
Sometimes there isn’t enough time in the day to get a long workout in. Good thing there’s the reverse lunge twist to give you a full-body workout in just a few simple steps:
Step #1: Stand with feet hips-width apart keeping your spine straight and tailbone slightly tucked.
Step #2: Hold a rolled towel out in front of you with both hands at shoulder level, as if you’re pulling it apart. Inhale.
Step #3: On the exhale, step your right foot back into a reverse lunge. Left knee should be bent at a 90-degree angle.
Step #4: Twist to the left, using the towel to leverage the twist. Keep your legs and hips square as you twist.
Step #5: On the inhale, untwist back to the reverse lunge, then step back to standing.
Repeat on the other side. That’s one rep. Complete 3 to 4 sets of 15 to 20 reps.
4 Tips for Creating an Ergonomic Work Space for Kids
With children spending more time at their computers schooling from home, it’s important to make sure they have an ergonomic work space.
And, fortunately, creating an ergonomic work space for your child doesn’t have to be difficult.
Here are 4 simple things you can do to improve their posture and comfort while working:
• Make sure their feet are resting flat on the floor (give them a stool or stack of books to put their feet on if they can’t reach the floor)
• Keep the computer monitor at eye level to avoid neck strain and about an arm’s length away
• Put a pillow between their back and the chair so that their back is fully supported
• Last, but definitely not least, encourage them to get up and move! Children’s bodies are made to move, so a few laps around the living room in between Zoom lessons will do wonders for their body and mind.
Easing Carpal Tunnel Pain
Carpal Tunnel Syndrome is what’s known as a “repetitive stress injury” and is the result of pressure on the median nerve. Commonly caused by repetitive motions such as typing, cleaning, and assembly line work, it often presents as pain and numbness in the hand and wrist. As it progresses, it can greatly impact daily activities.
Here are a few tips for easing carpal tunnel pain:
• Take frequent breaks from repetitive work to rest your hands
• Apply ice to reduce inflammation and swelling
• Wear a wrist splint
• Avoid activities that aggravate symptoms (if possible)
If you’re experiencing carpal tunnel pain, come in for a visit. We can discuss stretches and other non-invasive therapies, such as adjustments to restricted joints in the neck and wrist, that may help.
Oct 07, 2020 at 1:24 AM
People with rheumatoid arthritis cannot do such an exercise. and we an exercise that will strength our leg muscles especially around the knee.
Oct 07, 2020 at 10:04 PM
Hi Janice, For those who can't perform certain exercises due to their conditions, I recommend using YouTube as a resource. Type in your condition and what exercises might help. For RA (rheumatoid arthritis) drag to highlight the below link - then right click - then hit "go to..." https://www.youtube.com/watch?v=sVHJy24JjHo I use Bob and Brad all the time for my patient's to help with their home exercises. Dr. Eric R. Wechselberger Ballard Chiropractic Clinic 9015 Holman Rd NW, Suite 3 Seattle, WA 98117 (206) 782-8500