A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Enhance Your Posture with Two Simple Exercises: Band Pull-Aparts and the Doorway Stretch Maintaining good posture is crucial for preserving balance as we age. Poor posture not only affects balance but also contributes to injuries and back pain. Incorporating specific
exercises into your routine can significantly improve posture by strengthening key muscles and increasing flexibility. Taking mini-breaks during computer work to perform these exercises can be particularly beneficial. Here are two effective exercises to help you achieve better posture: Band Pull-Aparts Purpose: Strengthen the upper back and shoulder muscles to counteract the effects of slouching and forward
head posture. Benefits: - Improves Posture: Strengthens the muscles that help keep us upright, reversing the effects of bad posture caused by prolonged sitting and device use.
- Enhances Shoulder Health: By activating stabilizer muscles around the shoulder joints, band pull-aparts can
enhance shoulder health and stability.
- Prevents Injuries: Leads to healthier posture and strengthens the stabilizers that control the shoulder joint.
How to Perform: Stand upright with feet shoulder-width apart. - Hold a resistance band with both hands at shoulder height, arms extended forward.
- Keep your arms straight with a slight bend in the elbows.
- Pull the band apart by moving your hands out to the sides until your arms are in line with your shoulders.
- Slowly return to the starting position.
- Repeat for 10-15 repetitions.
Tips: - Maintain a neutral spine throughout the exercise.
- Control the movement to avoid snapping the band.
- Choose a resistance level that allows you to complete the set with proper form.
Doorway StretchPurpose: Open up the chest and front shoulder muscles to alleviate tightness and promote an upright posture. Benefits: - Reduces Forward, Rounded Shoulders: The doorway stretch opens up the chest by stretching the pec muscles, helping to reduce forward, rounded shoulders and hunched back postures.
- Enhances Shoulder Mobility: Lengthening the pectoralis minor through the doorway stretch can improve scapular positioning and promote a more efficient range of shoulder motion.
- Alleviates Neck and Upper Back
Strain: Tight chest muscles can contribute to discomfort in the neck and upper back; this stretch helps relieve such tension.
How to Perform: - Stand in an open doorway.
- Place your forearms on either side of the door frame at shoulder height or slightly lower, elbows bent at 90 degrees.
- Lean
forward, gently pressing your chest through the doorway until a stretch is felt in the chest and shoulders.
- Hold the stretch for 20-30 seconds. Repeat 2-3 times.
Tips: - Keep the movements slow and controlled.
- Avoid overstretching; the stretch should be comfortable, not painful.
- Ensure your back
remains straight and avoid arching during the stretch.
Incorporating These Exercises: For optimal results, perform the Band Pull-Aparts and Doorway Stretch 3-4 times a week. Consistency is key to improving posture and reaping the associated health
benefits. Feel free to reach out if you have any questions! |
Have a Wonderful Week! Kristen Nielsen |
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strengthen your body, sharpen your brain, and improve your balance? Togetherwon offers personalized, in-home fitness training tailored to your unique needs. Call today to schedule a FREE consultation and balance assessment to learn more! |
Blueberry Walnut Salad with CoconutThis refreshing salad combines the antioxidant power of blueberries, the heart-healthy benefits of walnuts, and the tropical flair of toasted coconut. Ingredients: - Mixed salad greens (e.g., spinach, arugula, or spring mix)
- Fresh blueberries
- Chopped walnuts
- Shredded coconut, toasted
- Optional additions: sliced strawberries, raspberries, or other fresh berries
- Optional toppings: crumbled feta cheese
Dressing: - Fresh lemon juice
- Extra-virgin olive oil
- Sea salt and freshly ground black pepper
- Finely chopped fresh cilantro (optional)
- Maple syrup or honey (optional, for added sweetness)
Instructions: Prepare the Salad: - Thoroughly wash and dry the mixed salad greens.
- In a large bowl, combine the salad greens, fresh blueberries, chopped walnuts, and toasted shredded coconut. If desired, add other fresh berries or crumbled feta cheese for additional flavor and texture.
Make the Dressing: - In a small bowl, whisk together fresh lemon juice and extra-virgin olive oil in a ratio of 1:2 (e.g., 2 tablespoons lemon juice to 4 tablespoons olive oil).
- Season with sea salt and freshly ground black pepper to taste.
- For added flavor, stir in finely chopped fresh cilantro. If a sweeter dressing is preferred,
add a small amount of maple syrup or honey and whisk until well combined.
Assemble the Salad: - Drizzle the dressing over the salad ingredients in the bowl.
- Gently toss the salad to ensure all components are evenly coated with the dressing.
Serve: - Transfer the salad to individual plates or a serving platter.
- Serve immediately and enjoy this vibrant, nutrient-packed dish.
Nutritional
Benefits: Blueberries: Rich in antioxidants, vitamins, and fiber, supporting overall health and reducing inflammation. Walnuts: Provide omega-3
fatty acids, which are beneficial for heart and brain health. Toasted Coconut: Adds a delightful crunch and subtle sweetness, along with healthy fats. Mixed Greens:
Offer a variety of vitamins, minerals, and phytonutrients essential for maintaining good health. Incorporate this delightful salad into your weekly meals to enjoy a burst of flavor while nourishing your body with wholesome ingredients. |
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