Daily Recharge: Ankle Tilts + Pinky 8s

Daily Recharge: Ankle Tilts + Pinky 8s

In today’s Daily Recharge, we show you two simple, yet VERY powerful mobility exercises that target the ankles and hands.  The reason these exercise are so great is because they:

  • With the ankle tilts, they aren’t just an ankle mobilizer, they also help to alleviate hamstring tension.
  • Ankle tilts also can help prevent ankle turns.
  • Hand figure 8s are great for mobilizing the joints of the hand.
  • Hand figure 8s are also great for alleviating tension and can help carpal tunnel symptoms.

The best thing about them is that they only take a couple minutes to perform.  We highly recommend doing these 3-5 times per day for 2-minutes or whenever you feel like you need a break!

Cues to remember while doing any joint mobility sequence:

  1. Lengthen up tall, with your eyes forward.
  2. Neutral Spine and Hips as you perform the exercise.
  3. Always breathe in a relaxed, comfortable manner.
  4. Never move into pain.
  5. If painful, slow down and decrease range of motion.
  6. Quality over quantity.  That means, control the movement as best you can.

Need help?  Just reach out!

Ryan

What Are You Arguing For?

What Are You Arguing For?

You’re either arguing for something or against something.  That is quite clear.

Ryan, what are you talking about?

I’m talking about your desire to make changes, and taking the necessary steps to accomplish your goals.  Whether you’re trying to get out of pain, lose weight, build a business or just be better at something, you’re actually consciously or unconsciously arguing for something.

We see this in our initial assessments with clients looking to make a change in their pain or performance.  Their either in a stage of contemplation where they realize there is a change that can be made or their in a planning stage preparing to take action because the pain or problem is too great to NOT make a change.

Being in contemplation is usually being ambivalent.  For changes to stick, ambivalence is not a healthy state to be in.  The idea of making changes is appealing, but the desire to actually do the work isn’t very high.  This is generally because there hasn’t been enough time spent in contemplation or just isn’t truly ready to make changes.

The motivation isn’t high enough to make a change.

The magic happens in the planning stage, where the desire is great and the need to make changes is apparent.  This is the stage we love to work with people in because they are arguing for the need to change.  Compliance with recommended suggestions is high and the results are really great.

Their motivation is very high to make a change.

The difference in readiness for change can be heard in the language being used.  For example, someone that comes in looking to get out of pain, that is currently in contemplation may say things like:

“I’d like to get out of pain” or “It’d be nice to be able to ______.”

You see there isn’t much sense of urgency to handle the problem therefore the priority of fixing the issue isn’t great.

Now let’s look at the same person who is ready to make a change.  They may say something like:

“I can’t continue being in this pain” or “I need to be able to _______ again.”

There is a strong emotion and connection to regaining something they’ve lost.  That is powerful medicine for change.

As you look at the areas of life you’d like to make changes in, where are you being ambivalent and where are you being sure?  I can almost guarantee the areas that you’re being hesitant, are the same areas that you aren’t getting the results you’d like.  Maybe you just aren’t ready, maybe you haven’t found downside of not making that change.  Either way, it’s ok as long as you understand why.

So, what are you arguing for? Or not arguing for?

Keep moving,

Ryan

Daily Recharge: Hip Circles + Shoulder 8s

Daily Recharge: Hip Circles + Shoulder 8s

In today’s Daily Recharge, we show you two simple, yet VERY powerful mobility exercises that target the hips and shoulders.  The reason these exercise are so great is because they:

  • They both work together – hips helps shoulders and vice versa
  • Mobilize two areas that cause the most problems
  • Simple mobility than can be done anywhere
  • Help relieve pain and discomfort

The best thing about them is that they only take a couple minutes to perform.  We highly recommend doing these 3-5 times per day for 2-minutes or whenever you feel like you need a break!

Cues to remember while doing any joint mobility sequence:

  1. Lengthen up tall, with your eyes forward.
  2. Neutral Spine and Hips as you perform the exercise.
  3. Always breathe in a relaxed, comfortable manner.
  4. Never move into pain.
  5. If painful, slow down and decrease range of motion.
  6. Quality over quantity.  That means, control the movement as best you can.

Need help?  Just reach out!

Ryan

4 Exercises to Relieve Eye Strain

4 Exercises to Relieve Eye Strain

If you spend any length of time staring at a screen or under fluorescent lights, then you’ve surely had to deal with eye strain.  More and more it’s moving up into the top 3 complaints when we go into offices for training.  When the eye gets fatigued, it can cause a list of other problems including decreased energy, headaches and neck pain to name a few.

Being able to “power through” fatigue may be seen as a badge-of-honor and get you noticed in the office, but when left untreated, you can experience a significant drop in productivity, but more importantly inherent visions problems.

I’ve talked about this before, but you certainly don’t want to incur vision problems.  Not when those two eyeballs account for nearly 70% of the information coming into your brain to make good decisions.  Bad vision = bad visual processing by your brain.

Why is that so important?

Well, if your brain is getting poor information from your eyes, then conflicting signals (outputs) get sent out, like pain signals in the neck or back.  Think of it this way – you have 6 muscles attached to each eyeball and just like any other muscle, they need to be rested.  It’s like doing bicep curls nonstop until your bicep strains, except with your eyes.

Ouch!

This is why it’s so important to rest and reset them.  Here’s 4 really quick exercises you can do the next time your eyes start twitching or feeling tired.  These are some of the same exercises we train all of our Death of the Desk members to use when they need a break.

Exercise #1 – Eye Massage

Perform light, topical massage in a circular motion around all 4 corners of the eye.  The key is to massage around the orbital bones at the bottom, top, inside and outside.  Spend about 15 seconds at each part and re-assess how you feel.

Exercise #2 – Eyelid Pressure

Make sure you aren’t pressing down too hard on your eyelids, it’s important to keep the pressure very light using a couple fingers.  About the pressure of the a coin.  By pressing for about 15 seconds with light finger tip pressure, you get a reflex in the eye that can calm you down.

Exercise #3 – Rapid Eye Blinking

You may find that you aren’t able to keep a good rhythm or pace but just keep practicing.  You want to shoot for about 15 seconds of rapid eyelid blinking.  This will wake your eyes up and should feel really good.

Exercise #4 – Eye Palming

This palming effect should be done so there is no light – it’s completely black.  You’ll most likely get some light orbs or flashes for the first 30 to 60 seconds before your eyes adjust and the light goes completely black.  Take as long as you need to, generally a minute to two minutes is good.  Gradually open your eyes and let them get re-acclimated to the light.

Your eyes should now feel like they have reset and are ready to perform more work.  Make sure to perform these a few times per day, but to be honest once an hour would be great.  This is especially effective if you spend most of your day in front of a screen.

As always, let us know if you need help.

Keep moving.

Ryan

Daily Recharge: Elbows + Knees

Daily Recharge: Elbows + Knees

In today’s Daily Recharge, we show you two simple, yet VERY powerful mobility exercises that target the knees and elbows.  The reason these exercise are so great is because they:

  • Knees and Elbows get the fault for a lot of pain.
  • Generally if the elbows or knees aren’t working properly, joints above or below can “hurt”.
  • Simple mobilizations can greatly improve the function

The best thing about them is that they only take a couple minutes to perform.  We highly recommend doing these 3-5 times per day for 2-minutes or whenever you feel like you need a break!

Cues to remember while doing any joint mobility sequence:

  1. Lengthen up tall, with your eyes forward.
  2. Neutral Spine and Hips as you perform the exercise.
  3. Always breathe in a relaxed, comfortable manner.
  4. Never move into pain.
  5. If painful, slow down and decrease range of motion.
  6. Quality over quantity.  That means, control the movement as best you can.

Need help?  Just reach out! Ryan

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