|
|
Wednesday 08 May 2013
by Wellness Warehouse
Generally we spend too much of our lives sitting. This contributes to weak abdominal muscles and tight hamstrings causing us to slouch and over time develop bad postural habits. Performing a few basic exercises as often as possible will rectify bad posture, transform the way you carry yourself and make you feel better. Stretches combined with exercises that target the spine, abdomen, hips and legs will get you there.
The goal is to stretch tight areas like the chest and hamstrings and strengthen weak areas like the upper back and abdominals.
Start off by lengthening your stance. Begin with the feet: point them straight ahead, rather than out to the sides or inward. Make sure the knees are in line with your second and third toes, and also pointing straight ahead. Proper hip posture requires a neutral position, not slanted to the left or right. Lengthen your spine - imagine putting space between the vertebrae. Shoulders should float down your body. Most of us tend to round the shoulders from desk and computer work, work at relaxing them down the body. The head should be neutral with chin slightly tucked.
Good posture is not only about standing up straight when stationary but having the right alignment when in motion. Over time repetitive bad habits while moving can cause undue stress on joints and muscles and contribute to injuries.
did you know?
Improving your posture can add up to five centimeters to your standing height.
RELEASE SHOULDER TENSION
This exercise is meant to be done daily and will improve your posture by releasing shoulder tension and opening up the chest.
1. Lie on a mat with your knees bent and hands cupping the base of your skull.
2. Keep your shoulder blades and ribs connected to the mat and gently press your elbows down towards the floor feeling a pull across the front of the chest and under the armpits.
3. Release the elbows and then repeat 5-8 times until you feel your muscles releasing tension.
TIP
INCREASE THE INTENSITY BY PUTTING A ROLLED UP TOWEL UNDER YOUR UPPER BACK. THIS WILL GIVE YOUR CHEST AN EXTRA OPENING.
TIGHTEN UPPER ARMS
Throwing on your favourite tee is disconcerting when you notice your arms have suddenly lost their muscle tone and look flabby and soft. Resolve to tighten them up with a combination of cardio, weight training and healthy food choices. The size of your arms depends on both body type and how much excess fat you have. Building muscle will help 'burn' away the fat but this requires exercising. Changing your food choices and quantity will significantly contribute to the result.
Noeleen Bridle, a Cape Town based personal trainer and health and fitness mentor, runs programmes that educate and help people to reach a new level of health and well-being. Here are some of Noeleen’s expert home tips on how to work your arms.
DIPS
Find a sturdy low table, place your butt on the edge, with hands placed firmly beside you fingers pointing to the ground in an easy to grip position. Place your feet slightly apart, lift your buttock off the table and bend the elbows, let your body dip by bending your arms - then push them straight up again. Make sure you use your arms to hoist you up rather than your leg strength. Repeat 20 times
KICKBACKS
Grab two tins of food or light dumbbells, check your position in front of a mirror, feet slightly apart and legs bent, stick buttocks out as far back as you can and make your back resemble a table top (keep it straight at all times). With elbows close to the sides of your body, bend your arms in towards your chest then straighten them completely behind you. Keep them hugged in towards your body. Repeat 20 times.
TRICEP OVERHEAD EXTENSIONS
Stand with knees slightly bent, grab your weight or food can and stretch one arm straight above your head. Bend the other arm and put your palm on the back of your head to support it. Bring your lifted arm down until your elbow comes into your waist. Stretch it up again and repeat. Repeat 20 times on each arm.
BABY PRESS UPS
Lie flat on the floor on your stomach, cross your feet behind you, place your arms on either side of your chest. Push your body up until your arms are straight and only your knees are touching the floor. Bend the arms allowing your straight body to lower to the floor and then push up again. Repeat this up and down action 20 times.
For maximum impact, do these exercises after half an hour of 'fat burning' or cardio exercises like fast walking, jogging or cycling. Repeat this arm routine at least 4 to 10 times. For a well rounded routine, add some stomach crunches between each of the arm cycles.
Contact Noeleen on noeleen@eastcoast.co.zaor
www.strengthandmind.co.zafor training or advice.
|
|
Wednesday 08 May 2013
by Wellness Warehouse
Motivate yourself to care for the earth by looking at the wonder and mystery of our planetary existence.
|
|
Tuesday 08 May 2012
by Wellness Warehouse
There is nothing like the feeling of endorphins rushing through your body, the thrill of feeling your muscles work, pitting your strength against the elements.
|
|
Tuesday 08 May 2012
by Wellness Warehouse
Switching to a green beauty routine will not only decrease the size of your carbon footprint, but will protect your natural beauty and reduce the amount of chemicals your body has to deal with.
|
|
Tuesday 08 May 2012
by Wellness Warehouse
Discover sweet options you many never have considered before, find out which sweeteners have nutritional benefits and see how easy it is to substitute bad sugar for good.
|
|
Monday 07 May 2012
by Help the Rural Child
A big thank you to the Wellness family for your generous donation from the loyalty programme. As you know Help the Rural Child Charity shops is a funding arm of the Goedgedacht Trust which runs a marvellous project called the Path out of Poverty Rural Youth Centres (POP). We would like you to know that your generous contribution been ploughed right back into this very worthwhile cause.
|
|
Monday 07 May 2012
by Nicole Sherwin
Some of the retro food trends making a comeback are grass fed meat and raw milk, but the strongest health trend these days is back-to-basics with a primarily vegan diet. Eating a plant-based diet will not only help reduce carbon emissions but dramatically increase your health and wellbeing. Nicole Sherwin, editor of Simply Green magazine and founder The Green Lounge Experience reports.
|
|
Thursday 03 May 2012
by Glenn-Douglas Haig
The antidote is quite simple move your body more often and your mind will move too
|
|
Tuesday 31 May 2011
by Aisle7
Four simple solutions for keeping your skin soft and supple through the winter season...
Winter, Skin, Beauty, Wellbeing,
|
|
Wednesday 25 May 2011
by Wellness Warehouse
Everybody seems to be popping supplements to enhance their mood. But do they work? We look at 8 of the most popular over the counter remedies and see how effective they are.
Mood disorders, Vitamins, Wellbeing, Health, Happiness,
|
|
Wednesday 25 May 2011
by Miss Janine
Enter to win 12 bottles of Stellar Organics wine...Hurry, giveaway ends on 14 June!
Giveaway, Wine, Win, Organic, Stellar Organics, Products,
|
|
Wednesday 25 May 2011
by Taryn Kohne
Here’s a great chicken noodle soup recipe to try – it’ll keep you warm, fight off the cold, and remind you of childhood. Add different herbs and vegetables to suit your taste buds, or just enjoy as is.
Recipe, Food, Soup, Chicken, Diet,
|
|
Monday 23 May 2011
by Wellness Warehouse
We are thrilled to announce our highly celebrated
new range of Miöja skincare products. Moisturizers,
cleansers, repair cream, masks, lip balms and more offer
a comprehensive complement of fabulous choices.
|
|
Monday 23 May 2011
by Wellness Warehouse
Use the power of your own body to generate endorphins.
Exercise is the ultimate happiness booster, especially
when it involves periodic high energy movement.
Increased oxygen moving through the body flushes out
toxins and energises the cells creating a natural high.
|
|
Monday 23 May 2011
by Wellness Warehouse
Make life more fun with life enhancing practices and activities. When last did you prepare a real Cleopatra bath
with petals in the water, lit candles all over the room, aromatherapy oils to scent the water and incense, potions
and lotions ready to pamper. Follow these tips to pamper yourself into a great mood!
|
|
Monday 23 May 2011
by Wellness Warehouse
Happy offspring make for a happy home. It all starts with you. Set the tone with a peaceful disposition. Invite a spirit of playfulness and learn how to recognize signs of discontent. Nothing is more unsettling than hearing a baby cry and not knowing what to do.
|
|
Monday 23 May 2011
by Wellness Warehouse
There are so many gastronomes and food junkies who rate eating as one of the most pleasurable activities on the planet.
|
|
Friday 20 May 2011
by Aisle7
Athletes who took a probiotic supplement had fewer colds and other upper respiratory tract infections...
Probiotic, Athletes, Exercise, Health, Wellbeing, Supplements,
|
|
Monday 16 May 2011
by Taryn Kohne
Winter always seems to bring with it a few extra kilograms on the scale. Here are some tips to help you stay slim this winter....
Winter, Food, Diet, Health, Weight, Exercise,
|
|
Friday 13 May 2011
by Guest Blogger
As a result of too much stress, burnout is a very real issue that has potentially debilitating consequences if it is not treated early. This is why it preventing is always better than cure when it comes to burnout to ensure that you are able to regain your vitality and feel good about life once again...
Burnout, Stress, Wellbeing, Diet,
|
|
Friday 13 May 2011
by Aisle7
Women who eat fish rich in omega-3s at least once a week may decrease their risk of age-related macular degeneration....
Fish, Women, Health, Eyes, Omega 3, Fish, Diet,
|
|
Friday 06 May 2011
by Miss Janine
This rich golden liquid is so much more than just a tasty snack, it also has a wide range of uses and has many health benefits....
Honey, Food, Diet, Products, Benefits,
|
|
Tuesday 03 May 2011
by Aisle7
Several measures of healthy blood sugar levels improved in those taking magnesium.....
Magnesium, Vitamins, Diet, Diabetes, Food,
|
|
|
Latest
|
Popular
|
Archive
|
Contributors
|
|
CART
(
0 )
