Simple Neck Stretches and Mobility Exercises To Do at Your Desk Chair

Upper Traps

·      Start by sitting up right in your seat, balancing on your sits bones, and relaxing your shoulders down your back

·      Side-Bend your Right ear towards your Right Shoulder keeping your chin slightly drawn inward

·      Create some overpressure by placing your Right hand on your head and depressing your Left shoulder down.

·      Hold each stretch for at least 30-45 seconds and perform on each side. 

Sternocleidomastoidmastoid /SCM

·      Start by sitting up right in your seat, balancing on your sits bones, and relaxing your shoulders down your back

·      Side-Bend your Right ear towards your Right Shoulder keeping your chin neutral

·      Create some overpressure by placing your Right hand on your head and depressing your Left shoulder down.

·      Lightly start to look up towards the sky on the Left until you feel a comfortable stretch on the Left side.

·      Hold each stretch for at least 30-45 seconds and perform on each side. 

Levator Scapulae:

·      Start by sitting up tall with shoulders relaxed. Grasp the bottom of the seat with your Right hand.

·      Slightly turn your chin toward your left shoulder and lightly look down until a comfortable stretch is felt on the Right side of the neck. Hold that position for 30 seconds.

·      Repeat on each side

 Simple Neck Rotation

·      Start by sitting up tall with balance on your sits bones and your shoulders relaxed down your back

·      Try to keep your neck neutral by lightly drawing your chin in towards your chest

·      Take an inhale breath and draw your chin over towards your Right shoulder

·      Exhale and return back to the middle.

·      Take another inhale breath and draw your chin over towards your Left Shoulder

·      Exhale and return back to the middle

·      Repeat these rotations to the Right and Left 5-8 times each, matching the breath to each movement while sitting up tall. 

Upper Extremity Stretches

Seated Cat/Cow:

·      Sit up straight in your chair with your shoulders relaxed down your back.  Start with a simple inhale though the nose and pull your chest plate forward while retracting your shoulders back. 

·      On the Exhale breath bring your shoulders forward and dome through your back. 

·      Continue to flow though the two poses with your inhale and exhale breath pausing and holding if areas feel tight. 

·      Stay mindful of keeping your neck neutral by keeping your chin slightly pulled into your chest. 

Pectoralis Minor and Major:

·      Stand in a corner of your home and start by Goal Posting your arms and placing your hands onto the wall.

·       Stager your legs and aim for keeping the hips neutral. 

·      Lightly press your chest plate forward until you feel a stretch in the front of your chest. 

·      Alternate your arms from a Goal Post position to a wide T position to a Y position.   Hold each position for about 45-60 seconds to target the different angles of these muscles. 

·      Stay mindful of keeping your shoulders relaxed and your neck neutral by keeping your chin slightly pulled into your chest. 

Triceps:

·      Sit up straight in your chair with your shoulders relaxed down your back

·      Bring your Right arm straight up to the sky and bend at your elbow.

·      Take your Left hand and lightly hold the Right elbow while gently pulling back

·      Keep your shoulders relaxed and back neutral by engaging the belly. 

·      Perform for 45-60 seconds on each side. 

The Lat’s (Latissimus Dorsi)

·      Start by standing upright with feet hip widths distance and facing a wall

·      Place both hands from the shoulders onto the wall and press your body back as you hinge from your hips and fold half way

·      Think about pulling your hips away from your hands as you press your hands into the wall.  Hold for about 1 minute. 

·      To isolate each side stand with your arms reaching up to the sky and grab onto the Right wrist with your Left hand and reach over to the left side while your hips drift to the right.  Hold for about 15 seconds and switch to the other side.  Perform 2-3 times on each side. 

Biceps/ Wrist Flexors

·      Sit up tall in your seat and extend your Right arm out at a 90 degree angle while pointing your fingers down to the floor.

·      Use your Left hand for some overpressure to stretch the biceps and wrist flexors deeper. 

·      Hold this stretch for 30-45 seconds and switch to stretch each side

Wrist Extensors

·      Sit up tall in your seat with your shoulders relaxed down your back

·      Place both hands together in a reverse prayer position

·      Lightly draw the hands up until you feel a comfortable stretch into the wrists and hold for 30-45 seconds. 

10 Simple Ways to Recycle and Help Protect Mother Earth.

For 2018 I made a pledge to start reducing as much plastic as possible in my daily life.  The first and easiest (so I thought) way I reduced plastic use was using a reusable grocery bag as well as reusable produce bag.  So SIMPLE….unless you forget your bags at home!  What I have learned so far is it’s about progress, not perfection!  I have probably remembered my grocery bag and reusable produce bags 60% of the time, which is much better than the 0% in my prior years.  It was a simple change that I needed some time getting use to, but I am so happy that I took on the challenge.  Below is a list of 10 things to do to reduce your plastic, recycle and help protect Mother Earth! 

1.     Get a lovely Re-usable Grocery Bag.  I have a thick cloth one from Mother’s Market that I place in the same spot each time I bring in a grocery haul.  When I leave for a grocery trip, which is usually a scheduled 2x a week event, I try to remember the bags and say out loud that I need my Re-usable bag. 

2.     Get re-usable produce bags!  This one was a progress step after mastering brining my grocery bag to the store.  I found these on Amazon and they come in 3 different sizes for all types of produce.  I usually put all of my produce bags in the grocery bag and grab and go!

https://www.amazon.com/gp/product/B072QY85XN/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

3.     Each beach visit pick up at least 5 pieces of trash.  Our oceans need our help.  Even though picking up 5 pieces of trash can seem minimal it can start a chain reaction where other people join in and a bunch of trash winds up being throw away. 

4.     No More Plastic Straws!  After seeing too many terrible videos of different sea life ingesting our plastic straws I had to make a change.  I bought a super cool glass one from Mother’s Market that has its very own case and cleaning wand.  It seems like a lot to travel with a glass straw in your bag but once you get into the ritual or habit it’s easy!  I have a couple in the house and a few I travel with that people always ask me about.  This is always an opportunity to educate vs. preach to get others to participate in ditching some plastic in their life

5.     Re-usable Bottles.  Weather its for water, tea, coffee, juice, or smoothies get a bottle that is best for you and your liquid needs.  There are so many different brands that are clean, non-toxic, sturdy and fun.  Check out this collaboration with B Street Shoes and HiiT Water Bottles.  I have multiple in the house that range in size and tops so that I can change it up and have the best bottle for the rite liquid.

6.  Make recycling bins readily available. Make sure your home and office are outfitted with recycling bins for paper, plastic and metal. Keep them out in the open and label them appropriately. Sometimes the convenience factor is all that is needed.

7.     Support eco-friendly companies by buying products made from recycled material – this could be anything from pencils and paper to wallets and clothing!  Check for labels that support good practice with company waste and disposal. 

8.     Participate in a local compost program.  Most cities have programs where you can turn in your compost in return for fertilizer.  This program is a win-win for both Mother Earth and your Garden.

9.    Stasher Bags! These are my favorite replacements for ziplock plastic bags.  They are safe in the freezer, microwave, dishwasher, and boiling water.   I put fresh food, snacks and more in these bags and travel with them everywhere.  They have multiple sizes and colors.  Check Amazon for the best prices. 

10. Invest in a large 5-Gallon water jug and ditch the single bottles.   One in the home and the work place is a great idea for keeping hydrated and plastic limited.  Ask you employer to invest in large jugs and look for a Water Brewery in your area.  Most companies will deliver weekly or bi-weekly to decrease the hassle of going in to the store. 

I hope some of these ideas were helpful and you all find it a little easier to recycle and protect Mother Earth.  I have learned that it is a building practice in my house and although we are not perfect I am happy to start reducing my carbon foot print one step at a time.