I’ve got some feel-good advice for you today …
…. because it’s packed with THREE stretches that will open up your hips from every direction!
These all feel GREAT while you’re doing them, and they’re perfect for the next time you’re watching TV or want to unwind after work.
Before we dive in, here’s the deal with your hips: they can get tight either by being active (running, biking, etc.) or inactive (sitting or standing in one place).
And that tightness can set you up for a chain reaction of pain and/or discomfort:
- Sore knees
- Low back pain
- Sore glutes
- Pain and shuffling when you get up and walk
If you experience any of these, you’re going to LOVE these stretches…
Relaxing Hip Opening Stretches:
Get into a half-kneeling position on the floor. Your left knee should be on the floor, with your right leg in front of you, knee bent at a 90-degree angle, and right foot on the floor.
Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your hip flexor. Hold for 5-10 seconds, relax your hips, and repeat for a total of 10 reps.
Next, target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee, and hold for 15-30 seconds, then return to the starting position.
Repeat on the other side.
Lie on your back on the floor, your knees bent and your feet on the floor. Your arms should be stretched straight out to your sides from your shoulders, palms facing up.
Brace your core and pull your shoulders down and back from your ears and try to hold that position during this stretch.
Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away from your body to increase the stretch.
Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away from your body to increase the stretch.
Now, slowly drop your knees to your right, so that your left foot rests on the floor, trying not to arch your back. Hold for 15-30 seconds and repeat on the other side.
Sit on the floor with your legs folded in front of you. Sit tall, and brace your abs to keep your spine stable.
Tip forward from your hips, lowering your elbows so they rest on your inner thighs to press your legs toward the floor.
Keep your spine and neck aligned (don’t round them forward). Hold for 15-30 seconds and return to the starting position.
Try doing those exercises as a circuit, and repeat 2-3 times through. Your hips (and core!) will thank you.
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Bee Well!
We’re getting a little personal today, but we can’t talk about core strength without today’s topic: digestion!
You might not realize it, but your posture (and core strength) have a HUGE impact on how you digest your food.
Here’s how:
1. Heartburn & Sluggish Digestion
Slouching after you eat can cause pressure in your abdomen, which can trigger acid reflux – which is when stomach acid squirts back up into your esophagus. This can cause heartburn.
Plus, there’s some evidence that slouching can slow down your intestines as food and waste move through your system.
2. Incontinence
Slouching can also increase the pressure inside your abdomen, which puts pressure on your bladder.
On top of that, hunching over makes it harder for your pelvic floor muscles to stand up against that pressure, which can lead to urine leaks.
3. Pooping
I told you we were going to get personal! The thing is, sluggish digestion can lead to constipation, bloating, and gas.
Your posture also plays a surprising role during bowel movements. Slouching can make it harder to go and may be linked with constipation – and even hemorrhoids if you strain.
Sitting with a neutral spine (think about elongating through your sides) and tipping forward slightly from the hips can help ease the “go.” So can placing your feet on a footstool so that your knees are higher than your hips (similar to squatting).
Just a few reasons to think about keeping your core strong, stable, and aligned!
And if you’re thinking about improving your health join our FREE Facebook group at https://www.facebook.com/groups/beewellwithmelissa..
Bee Well!
REFERENCES:
Want an easy way to test your core strength and endurance? Let’s do it!
Proper form is EVERYTHING in this test, so before you start, make sure you know how to get into (and hold!) a perfect plank position.
You can get a form check from an experienced coach who can walk you through it, but a DIY way is to set up a video camera before you do the test so that you can see your form yourself.
Your only goal? Hold your perfect plank as long as possible.
Here are the details:
Get into a forearm plank position so that your upper body weight is supported by your elbows and your legs by your toes.
You can get into this position by lying on the floor on your stomach, and then pushing your body up so that your elbows are on the floor below your shoulders, and your forearms are extending straight out in front of you (hands not touching).
Your hips should be off the floor so that your body forms a straight line from your head to your heels – your face should be looking toward the floor.
As soon as you get into this position, start a timer, and hold your plank as long as you can with good form. Don’t let your hips rise or fall, or your shoulders hunch or sag. Also, be sure to breathe!
Your test is done when your form starts to suffer.
Here are the scores:
- Less than 15 seconds – Very Poor
- 15-30 seconds – Poor
- 30-60 seconds – Below average
- 1-2 minutes – Average
- 2-4 minutes – Above Average
- 4-6 minutes – Very good
- Longer than 6 minutes – Excellent/Elite
How did you do?
Ready to take the next steps in your health and wellness journey? Join our FREE Facebook group https://www.facebook.com/groups/beewellwithmelissa where we discuss all things related to overall wellness.
Oh, and let me know how you made out on the plank test 😀
Bee Well!
REFERENCE:
Do you slouch because you’re stressed… or are you stressed because you’re slouching?
The answer might make you want to sit up straight right now!
The other day, I came across a study that said not only does your posture affect your physical body (muscles, core, joints, etc)...
It can also affect your mood.
The study, published in the journal Health Psychology, found a significant link between how you sit and your mood, your stress level, and even your self-esteem!
The details?
74 study participants either slouched or sat upright during reading and speech assignments. They were then assessed for their mood, self-esteem, and whether they felt any perceived threats.
The people who sat upright showed higher self-esteem, a better mood, and less fear than the people who slumped.
Unsurprisingly, the “slouchers” showed more negativity and less resilience to stress.
Interesting, right?
It just goes to show you, your small everyday actions — like how you sit — can play a huge role in how you feel not just physically, but also mentally and emotionally!
The next time you feel yourself slouching, take a second to adjust your posture (and a few relaxing breaths) and see if you feel a difference.
(Hint: you will!)
Bee Well!
When you are in the middle of a workout and it starts to get hard, what do you do?
- Say, “Well, I guess I’ve reached my limit today,” and stop
- Ask yourself, “Why is this so hard for me? I’m in terrible shape. Why do I even try?”
- Tell yourself, “Bring it on. This is where I SHINE and when it counts the most!”
Here’s another example:
Over the past few days, you’ve been swapping out your not-so-healthy snack with healthier choices. Suddenly you are hit with a MAJOR craving for cookies — but you’re not even that hungry. What do you do?
- Say, “I’m just going to eat the cookies anyway because life is short and who cares.”
- Ask yourself, “Why I am so weak? There must be something wrong with me to get all of these cravings.”
- Tell yourself, “I’ve got this! This is a chance to show my old cookie habit who the real boss is around here!”
Here’s a sneaky secret about both of those scenarios that very few coaches are willing to talk about.
Making changes – even healthy changes — can be HARD sometimes.
It’s because you’re moving out of your comfort zone … which is a good thing!
“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” ― Roy T. Bennett
It’s a sign you’re making REAL progress. Not just physically, but also mentally.
And things WILL get easier. And easier. And easier.
And soon you won’t even have to think about it that much … because it’ll become a HABIT.
Bee Well with Melissa can help you do all of that with our time-tested method and support, accountability, and more. If you’re ready to commit to a healthier lifestyle, join our FREE Facebook group at https://www.facebook.com/groups/beewellwithmelissa..
Remember: you don’t have to do this alone!
Make it an amazing day, and Bee Well!
