Auzzy Blood - The Pain Proof Man!!!


Pain-Proof Your Day

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Ease pain easily

Most of the time you and your body have a good working relationship. You tell it what to do, and it obeys. But every once in a while, your body talks back: a creaky knee here, a stiff shoulder there. It's saying that something you're doing—whether you're carrying a too-heavy bag, slouching or even sleeping in a certain position—isn't quite right. Feel better with these simple fixes.

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7 A.M. Stretch

After sleeping for 7 or 8 hours, your muscles and joints can be pretty stiff. To loosen things up before your feet hit the floor, do a few lower back and hip stretches: While you're still lying down, gently bring your left knee to your chest and hold for 20 to 30 seconds, and repeat with your right knee. Then drop both knees over to your left side, keeping your back flat. Hold for a slow count to 5, then drop them over to your right side.

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7:30 A.M. Choose the right shoes

The best ones are either a low heel or wedge (2 inches or less) or an athletic shoe rather than a ballet flat, flip-flop or casual canvas sneaker. Just make sure that your toes have enough room (can you wiggle them comfortably?) and that there's ample arch support. Strain on your arch from too-high heels or too-flat flats can lead to a painful condition calledplantar fasciitis, an inflammation of the tissue along the bottom of your foot.

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8:15 A.M. Adjust your car seat

Make sure the back of your seat forms a 90-degree angle, then push your rear back as far as you can. Sit tall, squeezing your abs and keeping your shoulders relaxed, your arms comfortably reaching for the wheel. Then adjust your rear- and side-view mirrors so you have a full reflection of what's behind you—this way, you'll have to sit up straighter for the best view. To keep your muscles from tensing up as you're driving, which can lead to headaches, back and shoulder pain, turn on the radio and wiggle in your seat to the beat.

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9 A.M. Split your load

A too-heavy bag can stress your shoulder, neck and back muscles. Your handbag shouldn't be more than 10% of your own weight. If it is, pare down the contents or divide them into two bags and hold each one on separate sides of your body. Backpacks are best since they distribute the weight evenly across your back, but if that's not your style, go for a bag with a short strap (the closer to your body you carry it, the less strain it causes) and switch sides frequently.

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9:30 A.M. Arrange your workspace

When you sit in your desk chair, your knees should be slightly higher than your hips, with your feet flat on the floor (use a footrest if they don't touch) and your lower back well supported. Position the computer monitor so it's centered at least 20 inches away from your head with the middle of the screen below eye level.

As you type and use a mouse, keep your wrists in neutral position, not bending up, down or sideways. You may need to raise the keyboard (with a book) or your hands (with a rest that lies in front of your keyboard and/or a wrist rest). A kitchen sponge or notepad can work, as long as it's about an inch high or less. To stop muscle stiffness, stand up and walk around once an hour.

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12 P.M. Improve your balance

This is key to preventing trips and falls at any age. Start by standing on one leg for 30 seconds at a time for a total of 2 minutes (or twice on each leg). Don't forget to tense your stomach muscles. Too easy? Try closing your eyes and increasing your time to 1 minute on each leg.

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3 P.M. Check your posture

Stave off the energy slump (it affects your muscles, too!) that happens naturally at this time of day by practicing good posture. Wherever you are, sit or stand up tall and tighten your stomach by pulling your belly button in toward your spine and holding for a slow count to 10. Keep your shoulders back and pelvis relaxed. Bonus: Do this every day and you'll tone your tummy!

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5 P.M. Shop smart

To prevent back strain, pick up heavy items like soda bottles and laundry detergent from a low shelf when possible, bending at your knees instead of your waist. When carrying bags out of the store, keep them close to your body, and if you're carrying only one bag, hold it with both hands underneath rather than grasping the handles. As you load the bags into and out of your car, try putting one knee on the bumper as you reach in. This helps your body support your weight and takes the strain off your back.

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7:30 P.M. Take commercial breaks

Instead of slumping into your sofa for the entire TV show, stand up or walk around during commercials. Even better, invest in an exercise ball and sit on it instead of the sofa a few nights a week. This will help strengthen your core and improve your balance.

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9 P.M. Read right

Keep your book or e-reader about 14 inches away from your eyes so you don't crane your neck. Avoid neck and shoulder strain by keeping your head in line with your spine. To support your arms and back, prop up your elbows with small pillows on your lap, at your sides and/or behind you.

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10:30 P.M. Pick the best pillow

Good posture is important when you're lying down, too. Try sleeping with a single pillow that comfortably supports your head. Foam pillows generally offer the most support. Also consider a memory foam pillow, which adjusts to the shape of your body or head so it supports and cushions your neck and shoulder muscles. How you sleep can affect your choice: A back sleeper needs a thinner pillow, while a side sleeper needs something firmer to fill the space between the ear and the shoulder. A stomach sleeper can choose a very thin one or even skip it.





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Date: 07.12.2018, 02:26 / Views: 81262