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Solutions for the active entrepreneur, the health nut, the stressed-out professional, the busy parent and everyone in between. Watch this video below or click here to learn simple solutions to decrease inflammation: Check out these products Ana Marinho recommend to her clients. You can click the link below or you can check it here. https://www.behealthywithana.com/recommended Do you want professional help? Ana can help you. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now! Would you like to Rewire your BRAIN and Recondition your BODY to make CHANGES that last? Join Be Healthy Tribe Be Healthy Tribe is a monthly membership dedicated to helping women (and men) improve their life and their health. It combines actionable steps, authentic healing practices, and monthly in-depth training to help you master the skills necessary to create a long-lasting inner transformation. https://www.behealthywithana.com/membership

The reality is that we live in a fast-paced world. We are taught that “accomplishment” means getting as much done in a day as you possibly can. However, too many of us don’t take the time to reflect on our accomplishments. When was the last time that you stopped and took a moment to celebrate and reward yourself? If you struggle with this notion, you aren’t alone. Commit to celebrating who you are and loving yourself. Make this a habit everyday with the things you accomplish. These 3 reasons shows why it's important to celebrate yourself every day: 1. It Reminds Us To Enjoy the Journey If you are constantly doing and not being, you will miss out on all the beautiful moments in life. Oftentimes, we take life too seriously and we become so attached to the final outcome that we forget to enjoy the journey. It’s great to be ambitious; however the key is to develop a mindset that allows you to pursue big things in life, without sacrificing the small things that make life worth living. Take a moment every day, stop what you are doing, celebrate, and savour the moment. Life is not a race. When you learn to find joy in the journey, the destination feels all the more worthwhile. When is the last time that you stopped to ‘smell the roses', so to speak? 2. It Reminds Us To Be Grateful Gratitude is the key to living a happy and fulfilled life. It is one of the greatest gifts that we can give to ourselves. Celebrating yourself means taking the time to be genuinely grateful for your life. Unfortunately, it is easy to lose touch with gratitude. A lot of people are so focused on celebrating the highs of life, that they tend to lose sight of the small things in life that bring them the most joy. Celebrating your life every day is a way to develop an attitude of gratitude that can shift your entire perspective on life. Research by Dr. Robert A. Emmons, professor of psychology at the University of California shows that those who celebrate life by practicing gratitude tend to be more creative, bounce back more quickly from adversity, have a stronger immune system, and have stronger social relationships than those who don’t. There are too many benefits to count. What are you grateful for? Celebrate your blessings every day and watch your life change for the better. 3. It Increases Our Confidence Many of us have limiting beliefs about ourselves in at least one area of our lives, which results in a decrease in confidence. The more that you celebrate yourself, the more your confidence raises. When you do so, you are telling the Universe that you are unstoppable, which in turn, attracts more positive energy into your life. Not only that, but when you radiate confidence, it inspires others to be confident as well. Don’t ever hold back. Be proud of who you are and what you have accomplished. You step into your power when you are able to master this skill. Are you ready to own your amazingness? Learn how to celebrate yourself by using the video from Ana. Check out the YouTube video here or click the video below: If you want to know more techniques and tips on how to fully celebrate yourself, schedule an appointment with Ana. Click here to Schedule your FREE Discovery Session Now! Source: https://projectlifemastery.com/celebrate-yourself-every-day/

A lot of clients ask Ana: What is your protocol? Watch the video below to learn more about how does she work. Ana Marinho is a licensed Physical Therapist, Transformational Coach, Intuitive Healer, and the founder of Be Healthy, LLC. She opened her private practice, Be Healthy, LLC. in 2015 and has served over 10 years as a licensed physical therapist, transformational coach and intuitive healer. Her unique approach of combining eastern and western modalities in a private, one-on-one setting has allowed her patients to sustain lasting change as she focuses on treating the whole body and not just the symptoms. Do you want professional help in improving your health? Schedule a FREE Discovery session with Ana. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now!

Gratitude is perhaps the most important key to finding success and happiness in the modern day. Knowing what we appreciate in life means knowing who we are, what matters to us and what makes each day worthwhile. Paying attention to what we feel grateful for puts us in a positive frame of mind. It connects us to the world around us and to ourselves. Research demonstrates that focusing on what we are grateful for is a universally rewarding way to feel happier and more fulfilled. As an important mental health principle, the benefits of gratitude extend far beyond what we may imagine. Scientific studies have found that gratitude is associated with: Greater happiness More optimism and positive emotions New and lasting relationships Better health More progress toward personal goals Fewer aches and pains More alertness and determination Increased generosity and empathy Better sleep Improved self-esteem Compassion is defined as the ability to understand the emotional state of another person. Moreover, it encompasses understanding our own emotional state. As a result, compassion motivates us to help and support others—and ourselves. It inspires us to do what we can to ease another person’s suffering. In fact, compassion literally means, “to suffer together.” Many people confuse compassion with empathy. And they are closely related. Empathy refers to our ability to imagine ourselves in someone else’s place. Therefore, we experience the emotions of the other person. Compassion goes beyond empathy. Consequently, compassion involves feeling the desire to help. Research on having compassion shows that it has multiple positive benefits including: Increased happiness Greater optimism More positive mood Decreased stress Stronger personal initiative A sense of curiosity and exploration Agreeableness Conscientiousness Better ability to relate to others. Having gratitude and compassion does good things not only to us but also to others. Practice having both by watching Ana’s video about gratitude and compassion. Watch it on YouTube here or click on the video below: Do you want to know more? Schedule an appointment with Ana and learn ways on how to practice compassion and gratitude. Click here to Schedule your FREE Discovery Session Now! Sources: https://www.newportacademy.com/resources/well-being/compassion-benefits/ https://www.psychologytoday.com/us/blog/compassion-matters/201511/the-healing-power-gratitude

Everyone agrees that pain is a universal human experience. We now know that pain is 100% of the time produced by the brain. This includes all pain no matter how it feels, sharp, dull, strong or mild and no matter how long you've had it. If you have had it for a few weeks or months, it is called acute pain and it's common with tissue damage. Per example, if you have a back injury or ankle sprain and generally you'll be encouraged to stay active and gradually get back to doing all your normal things including work. If you have it for 3 months or more, then this pain is called persistent or chronic. In this type of pain, tissue damage is not the main issue. Having a brain that keeps on producing pain even after the body tissues are restored and out of danger is no fun. Once anything dangerous is ruled out, health professionals say that most things in the body are usually healed within 3 to 6 months. However, after 3 months, the pain is less about structural changes in the body and more about the sensitivity of the nervous system. In other words it's more complex, so to try and figure out what's going on you need to retrain the brain and nervous system. To do this it's helpful to look at all the things that affect the nervous system and may be contributing to your individual pain experience. 1- Taking medication can help but only to a limited extent. It is the more active approaches that are necessary to retrain the brain so using medications to get going is okay and then mostly they can be tapered and ceased. Some people also think surgery might be the answer but when it comes to a complex problem like chronic pain, surgery may not be helpful so if you're thinking of surgery it's best to get a second opinion and remember to consider all the things. 2- It is helpful to consider how your thoughts and emotions are affecting your nervous system. Pain really impacts on people's lives and this can have a big effect on your mood and stress levels. All those thoughts and beliefs are brain impulses too but you can learn ways to reduce stress and wind down the nervous system. This helps with emotional well-being and can reduce pain as well. 3- The third area to consider is the role of diet and lifestyle. Now it turns out that our modern lifestyle might not be so good for us, in fact what we eat and how we live may really be contributing to a sensitized nervous system. Looking at all the things like smoking, nutrition, alcohol and activity levels and seeing if there are any issues is a good beginning and these things can go on your plan. 4- Then there's often enormous value in exploring the deeper meaning of pain and the surrounding personal story You can step back and look at all the things that were happening around the time the pain developed. Many people with pain can make useful links between a worrying period of life and a worsening pain picture. For many recognizing deeper emotions can be part of the healing process last but by no means least is physical activity and function. From the brains perspective getting moving at comfortable levels without fear and where the brain does not protect by pain is best and you'll gradually restore your body's tissues. Understanding Pain in less than 5 minutes, and what to do about it! Here are other videos that explain more about this topic: Tame The Beast — It's time to rethink persistent pain Simple Solutions to Decrease Inflammation for Busy People: Ana launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". If you need more information about SELF-HEALING and how to retrain your brain and nerve system, schedule your FREE Discovery Session Now!

The Merkaba is perhaps the most astounding and all-encompassing of all designs in Sacred Geometry. The Merkaba (or star tetrahedron) translates literally to light, spirit, body. The star tetrahedron is a shape made of 2 intersecting tetrahedrons that spin in opposite directions, creating a 3-dimensional energy field. It provide protection and transport your consciousness to higher dimensions. Using the energy of this sacred geometry, Ana created a mandala to help you to experience health boundaries in your life. In this meditation Ana will show you how to use this sacred geometry to experience healthy boundaries. Are you ready to practice it? Watch this YouTube video here or click on the video below: Do you want to learn more how to create health boundaries and protect yourself? Check out the Boundaries 101 self-study program here. If you need more information about CREATING HEALTHY BOUNDARIES, schedule an appointment with Ana to learn more. Click here to Schedule your FREE Discovery Session Now!

Written by: Shahram Heshmat Ph.D., Science of Choice Published on: Jul 28, 2016 Source: https://www.psychologytoday.com/intl/blog/science-choice/201607/how-self-control-can-help-you-live-healthier-life Self-control is the capacity to override one’s impulse or desire in order to attain another goal. The alternative to exercising self-control is indulging in an action that momentarily satisfies a short-term goal at the expense of long-term rewards. Self-control is a vital strength and key determinant of success in everyday life. The following briefly illustrate the link between good self-control and a broad range of desirable outcomes: 1. The ability to achieve long-term goals To achieve any long-term goals, individuals need to resist the tempting immediate, yet low-priority, rewards with which the more important goals are in conflict. The point is to reduce the power of momentary feelings. For example, a person might feel fear, but he would not act on it. A person might desire sweets, but would be able to repress the urge. If you talk more than at a meeting than you listen, you may be putting your desire to outshine above learning and companionship. 2. Anxiety When people are experiencing negative emotions, they may distract themselves by shifting their attention to something else. Attentional control (an individual's capacity to choose what they pay attention to and what they ignore) is an important form of self-control that enables people to avoid distractions and thereby to focus on what is most relevant and important. For example, a study showed that students with high self-control capacity were better able to deal with test anxiety. They were able to keep anxious worries from impairing their ability to perform well on tests. 3. Impulsivity Individual differences in impulsivity (inadequate self-control) are consistently identified as key factors in the initiation and later problematic use of substances. Addicts are insensitive to future consequences, and instead they are guided by immediate prospects. For example, heavy drinkers are more impulsive than light drinkers, and consequently, use more alcohol. Impulsivity has also shown to have an effect on drug treatment outcomes. Among alcohol and drug dependent clients in treatment, those with a good self-control were more likely to finish treatment. 4. Obesity The ability to exercise self-control is linked to obesity. Reduced self-control is related specifically to choices of comfort foods (i.e., the dessert and fried food). One possible explanation for this relationship is that individuals who are obese and severely depressed have reduced self-control for choosing comfort foods to feel better. Consumption of the comfort foods is linked to the rising rates in obesity. 5. Physical health Self-control capacity contributes to a better physical health. For example, Seligman (2011) reports that self-control is a major health asset: men with the highest self-control have a 56 percent reduced risk for CVD. Self-control better enables people to resist engaging in health-damaging behaviors, including use of tobacco, alcohol, and other harmful substances. 6. Relationship The capacity to self-control benefits close relationships by enabling people to maintain interpersonal harmony, especially in unpleasant circumstances. In a sense, the capacity for self-control is a capacity for empathic perspective taking (the ability to step outside one’s own point of view). Appreciating each other’s perspective in a conflict is a sign of not of weakness but of strength. By doing so, they are able to override automatic defensive reactions in favor of more reflective and constructive behaviors. 7. Resilience The term "resilient" refers to the capacity to bounce back after adversity. Self-control is an important predictive of resilience. Resilient people have good control over impulses and have ability to delay gratification in regard to the potential consequences of their actions. A resilient person has a belief in her own abilities to manage life’s challenges and situations effectively. For example, training for emergencies or for military services is all about developing a sense of psychological control that becomes second nature to a soldier or emergency medical technician. 8. Good life Self-control is a personal quality that contributes to human happiness. Research shows that people are happier, more productive, and more creative when they feel they are the origin of their behavior. The Greek philosophers viewed self-control (willpower) as a major virtue, and viewed yielding to temptation as a deplorable weakness. Achieving a worthwhile objective to which one has devoted oneself makes people better off. As John Milton remarked, “He who reigns within himself and rules his passions, desires, and fears, is more than a king.” Practice having self-control to improve your health and to have a healthier life. Watch Ana’s video about self-control to help you with this journey. Watch the video on YouTube here or click on the video below: Do you want to know more about self-control? Schedule an appointment with Ana and find out how you can learn having self-control. Click here to Schedule your FREE Discovery Session Now!

Originally written by: Michael Forrester Date Published: November 22, 2012 Article Source: Prevent Disease A biological research team at Bielefeld University has made a groundbreaking discovery showing that plants can draw an alternative source of energy from other plants. This finding could also have a major impact on the future of bioenergy eventually providing the evidence to show that people draw energy from others in much the same way. Members of Professor Dr. Olaf Kruse’s biological research team have confirmed for the first time that a plant, the green alga Chlamydomonas reinhardtii, not only engages in photosynthesis, but also has an alternative source of energy: it can draw it from other plants. The research findings were released this week in the online journal Nature Communications published by the renowned journal Nature. Flowers need water and light to grow and people are no different. Our physical bodies are like sponges, soaking up the environment. “This is exactly why there are certain people who feel uncomfortable in specific group settings where there is a mix of energy and emotions,” said psychologist and energy healer Dr. Olivia Bader-Lee. Plants engage in the photosynthesis of carbon dioxide, water, and light. In a series of experiments, Professor Dr. Olaf Kruse and his team cultivated the microscopically small green alga species Chlamydomonas reinhardtii and observed that when faced with a shortage of energy, these single-cell plants can draw energy from neighboring vegetable cellulose instead. The alga secretes enzymes (so-called cellulose enzymes) that ‘digest’ the cellulose, breaking it down into smaller sugar components. These are then transported into the cells and transformed into a source of energy: the alga can continue to grow. ‘This is the first time that such a behavior has been confirmed in a vegetable organism’, says Professor Kruse. ‘That algae can digest cellulose contradicts every previous textbook. To a certain extent, what we are seeing is plants eating plants’. Currently, the scientists are studying whether this mechanism can also be found in other types of alga. Preliminary findings indicate that this is the case. "When energy studies become more advanced in the coming years, we will eventually see this translated to human beings as well," stated Bader-Lee. "The human organism is very much like a plant, it draws needed energy to feed emotional states and this can essentially energize cells or cause increases in cortisol and catabolize cells depending on the emotional trigger." Bader-Lee suggests that the field of bioenergy is now ever evolving and that studies on the plant and animal world will soon translate and demonstrate what energy metaphysicians have known all along -- that humans can heal each other simply through energy transfer just as plants do. "Human can absorb and heal through other humans, animals, and any part of nature. That's why being around nature is often uplifting and energizing for so many people," she concluded. Here are five energy tools to use to clear your space and prevent energy drains while releasing people’s energy: 1- Stay centered and grounded. If you are centered within your spiritual self (instead of your analyzer or ego) you will sense right away when something has moved into your space. If you are fully grounded, you can easily release other people’s energy and emotions down your grounding cord with your intention. 2- Be in a state of non-resistance. What we resists sticks. If you feel uncomfortable around a certain person or in a group, don’t go into resistance as a way to protect yourself as this will only keep foreign energy stuck in your space. Move into a state of non-resistance by imagining that your body is clear and translucent like clear glass or water. This way, if someone throws some invalidation at you, it will pass right through you. 3- Own your personal aura space. We each have an energetic aura surrounding our body. If we don’t own this personal space we are vulnerable to foreign energy entering it. Become aware of your aura boundaries (about an arms length away from your body all the way around, above and below) as a way to own your personal space. 4- Give yourself an energy cleanse. The color gold has a high vibration which is useful for clearing away foreign energy. Imagine a gold shower nozzle at the top of your aura (a few feet above your head) and turn it on, allowing clear gold energy to flow through your aura and body space and release down your grounding. You will immediately feel cleansed and refreshed. 5- Call back your energy. When we have our energy in our own space there is less room for other’s energy to enter. But as we focus on other people and projects we sometimes spread our energy around. Create an image of a clear gold sun several feet above your head and let it be a magnet, attracting all of your energy back into it (and purifying it in the gold energy). Then bring it down through the top of your aura and into your body space, releasing your energy back into your personal space. One helpful way also to help yourself clear your space from other people's energy is by CREATING HEALTHY BOUNDARIES. If you want to know more about creating healthy boundaries, buy Ana's self-study course entitled "Creating Boundaries 101: a practical training for empaths and highly sensitive people". You can buy the self-study program here or click the photo below. Do you want professional help? Ana can help you. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now!

Source: https://www.mindbodygreen.com/0-11943/what-everyone-needs-to-know-about-their-chakras.html Article Title: What Everyone Needs To Know About Their Chakras Written by: Deepak Chopra, MD FACP, Founder of The Chopra Foundation Each of the seven chakras are governed by spiritual laws, principles of consciousness that we can use to cultivate greater harmony, happiness, and well-being in our lives and in the world. The First Center: The Root Chakra The root chakra, known in Sanskrit as muladhara, is located at the base of the spine. It governs your most basic survival needs. When this chakra is clear and energy flows through it freely, we feel secure and confident that we can easily fulfill our needs. However, blockage in this area can cause us to feel anxious and worried. The Second Center: Creativity Chakra The creativity chakra, called svadhishtana, is associated with creativity in all its expressions. Located in the area of your sexual organs, the energy of this center can be used for biological reproduction. When channeled into higher energy centers, it fuels the creative force that enables you to paint a beautiful picture, build a business, or create a life of love and abundance. The Third Center: Energy Chakra The energy chakra, manipura, is localized in your solar plexus. It's the seat of your power in the world. When this center is open and flowing, you are capable of translating your intentions and desires into manifestation. When it is blocked, you feel frustrated and ineffectual. The Fourth Center: Heart Chakra The heart chakra represents the unifying energy of love and compassion. Known as anahata, it is located at the center of the chest. The heart chakra is dedicated to overcoming separation and division. When the heart center is blocked, there is a sense of alienation from others. When the heart center is open and flowing, you feel connected at a deep level to all beings in your life. The Fifth Center: Expression Chakra The throat chakra, called visshuddha in Sanskrit, is the center of expression. When the fifth chakra is open and flowing, you have the confidence that you are capable of communicating your needs. When the fifth chakra is obstructed, a person will often feel that they are not being heard. In order to feel alive and empowered, it's important that this energy center is clear. Blockages in this area are often associated with thyroid problems or chronic neck pain. The Sixth Center: Intuition Chakra The intuition chakra, known in Sanskrit as ajna, is located in the forehead. It is the center of insight and intuition. When this center is open, you have a deep sense of connection to your inner voice, and feel guided in your choices. When blocked, there is a sense of self-doubt and distrust. The opening of this chakra is usually associated with a clear sense of connection to ones dharma, or purpose in life. The Seventh Center: Consciousness Chakra The consciousness chakra, known as dahaswara, is visualized as a lotus flower at the crown of the head. When the lotus unfolds its petals, the memory of wholeness is restored. Remember that your essential nature is unbounded, and that you are spirit in disguise as a person. This is the full expression of yoga – the unification of being with action, of universality with individuality. Each chakra has a color. Each chakra holds a different feeling/sensation. Experience your own Chakra by watching this meditation by Ana. Watch the video on YouTube here or click on the video below: If you want to experience more about your chakras, schedule an appointment with Ana. Click here to Schedule your FREE Discovery Session Now!

Source: Neuroscience Reveals 50-Year-Olds Can Have the Brains of 25-Year-Olds If They Do This 1 Thing by Melanie Curtin, Writer and activist Published on ON: Oct 23, 2018 Neuroscientist Sara Lazar, of Mass General and Harvard Medical School, started studying meditation by accident. She sustained running injuries training for the Boston Marathon, and her physical therapist told her to stretch. So Lazar took up yoga. "The yoga teacher made all sorts of claims, that yoga would increase your compassion and open your heart," said Lazar. "And I'd think, 'Yeah, yeah, yeah, I'm here to stretch.' But I started noticing that I was calmer. I was better able to handle more difficult situations. I was more compassionate and open hearted, and able to see things from others' points of view." Eventually, she looked up the scientific literature on mindfulness meditation (a category into which yoga can fall). She found the ever-increasing body of evidence that shows that meditation decreases stress, depression, and anxiety, reduces pain and insomnia, and increases quality of life. So she started doing some neuroscience research of her own. In her first study, she looked at long-term meditators (those with seven to nine years of experience) versus a control group. The results showed that those with a strong meditation background had increased gray matter in several areas of the brain, including the auditory and sensory cortex, as well as insula and sensory regions. This makes sense, since mindfulness meditation has you slow down and become aware of the present moment, including physical sensations such as your breathing and the sounds around you. However, the neuroscientists also found that the meditators had more gray matter in another brain region, this time linked to decision-making and working memory: the frontal cortex. In fact, while most people see their cortexes shrink as they age, 50-year-old meditators in the study had the same amount of gray matter as those half their age. That's remarkable. Lazar and her team wanted to make sure this wasn't because the long-term meditators had more gray matter to begin with, so they conducted a second study. In it, they put people with no experience with meditation into an eight-week mindfulness program. The results? Even just eight weeks of meditation changed people's brains for the better. There was thickening in several regions of the brain, including the left hippocampus (involved in learning, memory, and emotional regulation); the TPJ (involved in empathy and the ability to take multiple perspectives); and a part of the brainstem called the pons (where regulatory neurotransmitters are generated). Plus, the brains of the new meditators saw shrinkage of the amygdala, a region of the brain associated with fear, anxiety, and aggression. This reduction in size of the amygdala correlated to reduced stress levels in those participants. How long do you have to meditate to see such results? Well, in the study, participants were told to meditate for 40 minutes a day, but the average ended up being 27 minutes a day. Several other studies suggest that you can see significant positive changes in just 15 to 20 minutes a day. As for Lazar's own meditation practice, she says it's "highly variable. Some days 40 minutes. Some days five minutes. Some days, not at all. It's a lot like exercise. Exercising three times a week is great. But if all you can do is just a little bit every day, that's a good thing, too." Turns out meditating can give you the brain of a 25-year-old. Check out Ana's meditation videos here or watch the video below: If you want to go even deeper, Self-Study Course: Ignite Your Inner Healer is out now! This program was designed as a complement to Ana’s best-selling book: Ignite Your Inner Healer. It will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Order it now here and save up to $20!!!

Brought to you by Fitness Professional Online, this show is dedicated to facilitating conversations that matter with fitness professionals from all over the globe. ​ The host, Eric Malzone, is the co-founder of the Fitness Marketing Alliance, COO of Fitness Professional Online, and host of the "Future of Fitness" podcast. Click here to listen to it NOW Ana recently launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Week 1: Intro to self-healing techniques Week 2: Improve your neuroplasticity - substitute your poor habits for healthier ones Week 3: Connect with your body = Empower your body Week 4: Ignite your inner healer - allow the body to heal Order it now here and save up to $20!!!

We often think of muscle pain as being associated with higher levels of activity. However, whether you’re at a desk or in a car, you know that prolonged sitting also aggravates muscles, resulting in pain and discomfort. Back pain is one of the most common medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the back. Symptoms of mid or lower back pain can include: short, sharp pains a dull, constant ache muscle tightness or stiffness a reduced range of motion These following stretches are easy to do at home or in the office, and they can help relieve mid or lower back pain, loosen tight muscles, and improve your posture and mobility. Let us know below how did you like it :) Enjoy it !! 1. Seated twist The seated twist stretch can help determine how tight the mid back muscles are, while gradually increasing the range of movement in both directions. Postures that involve a lot of sitting with hunched shoulders can cause the mid back muscles to tighten, limiting the spine's ability to twist. A person should focus on sitting upright, with the back straight and the head in a neutral position. To perform the seated twist: Sit on a chair or the floor, with the legs crossed or straight out in front. Make sure to sit tall, while pulling the shoulder blades together and down. Slowly twist to the left side. Place the right hand on the outside of the left knee and place the left hand behind the back to provide support. Hold the twist for 20–30 seconds, then return to center. Repeat on the other side. Repeat this stretch three or four times on each side. When working at a desk, practicing this and similar stretches throughout the day can help relieve tension in your back. 2. Child's Pose Child's Pose is a restful, very simple yoga pose. It allows the spine to elongate passively while the person rests over their knees. Placing the arms over the head gently stretches the latissimus dorsi, a large flat muscle that connects the spine and the long arm bone. To perform the Child's Pose: Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet. Spread the knees apart to a point that is comfortable. Then fold the body forwards, bringing the chest down towards the knees. If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight. Rest here for 20–30 seconds. Use the hands and your core to gently return to an upright position. 3. Cat-Cow The Cat-Cow helps stretch and loosen the shoulders and the muscles that run the length of the spine. Performing it regularly will gradually increase your spine's flexibility. To perform Cat-Cow: Start on hands and knees, with the knees below the hips and the wrists below the shoulders. Spread the fingers wide and press them through the fingertips to evenly distribute weight. The spine should be in a neutral position. Breathe in. Let the stomach drop toward the ground, and stick the buttocks out. Lift the head and shoulders, push the chest out (don't over arch your lower back), and look forward. This is the Cow Pose. Breathe out. Arch the back upward like a cat. Tilt the pelvis toward the ribs, drawing the shoulder blades away from each other and the belly away from the ground. Let the head drop toward the floor. Shift between these two poses 5–10 times. 4. Hamstrings The hamstrings (large muscle on the back of your thigh) are in a shortened position while sitting and can produce back pain when tight. While seated (on a chair or on the floor), rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. During this and any hamstring stretch, you should never feel pain. While in this position, you can add in a soft tissue massage on the hamstring using your hands or even a tennis ball. 5. Overhead Stretch This one should be easy, as it’s a natural stretch that we all do when we’re feeling a bit stiff and tired. Simply raise your arms above your head, interlock your fingers and push away from yourself. Feeling better yet? 6. Forward Bend Stand several feet behind your chair. Raise both arms overheard and ‘hinge’ forward from your hips, keeping your back straight. Hold on to the back of the chair to keep steady for a few second, then rise back up to stand straight. 7. Seated Hip Stretch Sit on a chair. Place your right ankle on the top of your left leg. Press lightly on the inside of your right knee as you lean forward. Breathe deeply. As you exhale, lean forward even more to deepen the stretch. Keep bending deeper and applying pressure as you breathe. Switch sides and do the same thing with your other side. 8. Stretching Your Chest Sanding up or sitting on the edge of the chair, place your palms on your lower back with your fingers pointing down. Push your elbows straight back as you lift your chest towards the ceiling. You should feel a stretch in your chest area. Hold this stretch for 15-20 seconds. Repeat two to three times. 9. Kneeling Hip Flexor Stretch From a half-kneeling position, bring your right foot forward, making sure that the right knee is directly over the right ankle (do NOT let the knee pass your toes) and the right hip is bent to 90 degrees. Place both hands on your right thigh to help maintain a straight, tall spine. Pull your shoulder blades down and back, without arching your lower back. Tighten your core muscles to keep your spine and pelvis stable. Lean slightly forward until you feel a slight stretch in the left hip flexor muscles. To achieve a greater stretch, you can raise your left arm overhead while leaning slightly to the right side. Hold the stretch for 30 seconds. Complete 2-3 repetitions per side. To reduce any discomfort in the knee on the ground, place a rolled-up stretch mat or towel under it. Or you can also keep the knee above the ground. 10. Calf Stretch This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times. Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles. * Talk with your doctor or physiotherapist if you have questions about how to do this or any other exercise. Tips for managing back pain Some simple steps can help relieve pain and reduce or prevent re-occurrence: Stay mobile. Movement can help relieve stiffness. Try to keep active and do some gentle stretching and exercise throughout the day. Complementary therapies. Some people find that physical therapy and healing, cupping and quanta therapy helps with longer-term back pain. Posture. Practice good posture while sitting. Try not to slouch, take regular breaks, and ensure that chairs and workstations are suitable and set up correctly. Standing desk will definitely help (e.g VIVO Height-Adjustable Standing Desk or Varidesk). Adding some foot rest when you are seated can help as well. Yoga and Pilates. Many people find that activities such as Yoga and Pilates can help improve posture and relieve back pain. Do you want professional help? Ana can help you. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now! Sources: 8 stretches for the middle back: https://www.medicalnewstoday.com/articles/323813.php 15 Simple And Quick Office Stretches To Boost Work Efficiency: https://www.lifehack.org/articles/productivity/15-simple-and-quick-office-stretches-boost-work-efficiency.html How to Stretch Your Back While Sitting: https://www.wikihow.fitness/Stretch-Your-Back-While-Sitting Sitting All Day? Try These 5 Gentle Stretches to Relieve Pain https://www.orthocarolina.com/media/sitting-all-day-try-these-5-gentle-stretches-at-home-to-relieve-pain?utm_source=newsletter&utm_medium=email&utm_content=+5+Gentle+Stretches&utm_campaign=utm_campaign%3Dyour_campaign_name Hip Flexor Stretch: https://www.bidmc.org/about-bidmc/blogs/wellness-insight-landing/sports-medicine-and-fitness/hip-flexor-stretch Calf Stretch: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=zm2222