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Repetitive Work And Counter-Actions



Challenge of working in a repetitive work action.  The body is not a machine, so how to counteract the effects? Stretching, moving, and positional awareness are key.

Stepping out, sitting in nature, hearing something soothing, breathing fresh air, allowing time for one’s self are all personalized counter-actions.



Category: Emotions, Flexibility, Selfseeds
Tag: ergonomics, meditating, posture, repetitive work, Selfseeds, stretching

Corporate Warm-up



Jumping out of  bed and heading to a physical job requires an awareness transition in order to not get hurt on the job. Just 5 minutes of stretching, warm-up, loosening, etc. or whatever you want to call it is vital in reducing injuries.



Category: Flexibility, Selfseeds
Tag: flexibility, injury prevention, range of motion, Selfseeds, stretching

My Ducks Never Appear To Get In A Row?



From night to day–the dawning.

While living on the planet, can anyone afford not to be flexible to stay in the flow?  I was raised with the idea of getting my ducks in a row and then all will be perfect.  Funny how I tried that technique for most of my life, but the ducks kept moving.  I have changed techniques now and I am becoming a swimmer–floating with life.

Regarding flexibility and the body,  it is useful for lengthening tight areas (#2 in the Corrective Exercises approach to problem solving in the body) which allows for healthier ranges of motion in the joints, fewer strained muscles, and greater freedom of movement.  If you don’t have time to exercise then stretch.  Flexibility is a very important aspect of the kinetic chain (human movement system.)


Category: Flexibility, Selfseeds
Tag: dynamic, flexibility, freedom of movement, lengthening, range of motion, Selfseeds, static, stretching

Daily Selfseed #4 Stretching 4 Ways (Flexibility)



Picking just one stretch is a great start to planting your Selfseeds personal garden!  I like the feel of being limber, flexible, and unlimited in my range of motion. A major aspect of stretching is to support range of motion which we need to stay healthy and functioning well in our day-to-day lives.
How to Become More Flexible: Establishing a Stretching Routine to 
Do you wish that you could be more flexible? Many people regret losing the natural flexibility that they enjoyed as children, but you do not have to simply accept
Category: Flexibility, Selfseeds
Tag: dynamic, flexibility, motivation inspiration cheerleading from Selfseeds, SMS, static, stretching

Let’s Hear It For The Invaluable Nature of Stretching

Selfseeds Flexibility

While spending hours a day in a cross legged position or legs folded to the side, I need to stretch.  The body isn’t designed to live in one position,  so thank goodness for the world of stretching.  It is amazing relief and a dessert to the body to receive a few minutes of focused stretching and a change in position.  Many stiffnesses, aches, and pains come from a place of compensation where a particular section in the body is overworked to support the human scaffolding; a tight link doesn’t lengthen or stretch enough to allow the work load to be evenly distributed.  Posture, alignment, core strength are all important components to this structural support as well.

The following two articles are great recipes for incorporating stretching into your life plan whether you sit at a desk or move about in some other endeavor.

Essential Stretches For Office Workers
Lower-back stretches: Lower-back pain is a common problem among office dwellers, and what we sit on can be to blame. You may be able to do this butterfly stretch (above) on your chair; if not, there’s no shame in sitting next to your desk to do it. To 


Essential Stretches For Office Workers


Updated Oct 22 2012 – 12:50pm · Posted  by  · 0 Comments

By now, you’ve probably heard the news that sitting is deadly. In fact, a new Australian study says that every hour of sitting actually reduces our life expectancy by 21.8 minutes. Besides the worrisome long-term effects, those hours spent in front of your computer can affect your immediate life in the form of aches and pains. Here’s how to open up your body and give your chair-weary joints and limbs a good stretch.

Lower-back stretches: Lower-back pain is a common problem among office dwellers, and what we sit on can be to blame. You may be able to do this butterfly stretch (above) on your chair; if not, there’s no shame in sitting next to your desk to do it. To do the butterfly, bend both knees and bring your feet together. With your hands, press your feet together, using your elbows to press your knees down toward the floor. This stretch will relax your lower back while opening up tight hips; more lower-back and hip-opening stretches can be found here.

Chest-opening stretches: Hunching over your keyboard can leave you with rounded shoulders and a tight chest. Open up anywhere with this easy standing stretch: Find a corner wall in your office and place one hand on the corner and step forward with the opposite leg until you feel your chest stretch. Hold for 30 seconds and move to the other side of the corner to do your other side. For more chest-opening stretches, try these heart-opening yoga poses, like the seated heart opener below.

Keep reading for more essential office stretches.

Tight hips: This is an almost universal problem for chair-sitters, so you can never have enough stretches that help. Stretching your hip flexors is an important way to increase your flexibility and relieve aches and pains. If you’re at work, try this kneeling hip flexor stretch in a free conference room: Kneel down and place your left knee about eight inches from the wall with your toes against the wall. Place your right foot flat on the ground in front of you and lower your hips until you feel a stretch. Keep your upper body straight by placing your hands on your right knee. Hold for 30 seconds then slowly release and do your other side. More essential stretches for tight hips are here.

Neck and shoulder stretches: This behind-the-back neck stretch is easy to do, and the tension-relieving effects are instant. Stand and reach both hands behind you, below your back. Hold your left wrist with your right hand and use your right hand to gently pull and straighten your left arm away from you. Move your head to your right side to give your neck a stretch. Hold for 30 seconds and switch. Find more neck and shoulder stretches here.

Photos: Jenny Sugar

At least warm up and stretch
Kansas City Star
Here’s what you should know in case you can’t make it to the gym: at the very least, give your body 20 minutes a day to warm up and stretch. This will protect you on many levels. It will help prevent joint and muscle tissues from contracting, thus 

At least warm up and stretch
It’s getting to be the busy season; the time of year that always interferes with plans to keep a consistent workout schedule. Here’s what you should know in case you can’t make it to the gym: at the very least, give your body 20 minutes a day to warm up and stretch.This will protect you on many levels. It will help prevent joint and muscle tissues from contracting, thus preserving your range of motion. It will get blood flowing faster, carrying off metabolic waste more efficiently and helping to maintain your cardiovascular system. More important, it will keep tissues pliable, which will do a lot to prevent injury during activity or from a slip-and-fall on an icy surface.Here’s the science:

Category: Balance, Fitness, Flexibility, Integrative Band, Personalize 5, Selfseeds, Weight Distribution
Tag: daily stretch, flexibility, office stretch, personalized body care, Selfseeds, stretching

Day 5 IP

Rest and Recovery workout.  Stretching and balancing were the theme.  I thought my balance wasn’t too bad, but there is serious room for improvement with some of the standing yoga poses.  I love the “I suck at this challenges, so I have something to work on and can see a change.”  The idea is not to take it all so seriously that you lose the fun of it. “Fun in a body” is the name of the game.  Challenging the balance, weight distribution, flexibility, fitness and mental toughness are all part of the path for experiencing life and keeping the body awake.

Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Selfseeds, Weight Distribution
Tag: balance, gentle work, resting, stretching

Selfseeds Flexibility (short video)

Category: Flexibility, Selfseeds
Tag: bending, rotating, stretching

Degrees of Flexibility

One of many stretches

Why is there so much controversy around something so basic?  Should one stretch or not?  Like all aspects of living, common sense plays a role in how, when, or the amount to stretch.  I like to move around before I start stretching, so my body has its normal range of motion as a starting point.  If for some reason I am extra tight from something I did the day before, than I am even more careful to warm-up before stretching.  My body is giving me feedback and I use feedback from the stretching to tell me about my body.  I use certain set stretches to check in with my body, but I also like to include new stretches, so my body is challenged in new ways.  Thoughtful stretching gives me a chance to have a conversation with my body, so I know what to expect before moving onto the workout phase.   With aging and changing body mechanics, flexibility is helping to keep mental plasticity in the picture as well.  The old adage of “flexible mind and flexible body…”

Take a look at this article as a middle of the road approach to stretching.

Do I Need to Stretch?

Fit or Fiction by Liz Neporent


Do I need to stretch? – Jennifer, NYC

To the natural-born yogis out there, reaching down to touch your toes may not seem like much of a goal. But then there those of us who began ordering the daily newspaper online because bending down to get the dead-tree version is too much of a challenge. If your muscles are tighter than your budget, maybe it’s time to stretch.

Actually, the concept of stretching has taken somewhat of a beating in recent years. A research retrospective commissioned by theIDEA Health & Fitness Association in 2010 found that stretching before a workout doesn’t diminish the risk of injury and, in fact, may increase it by making the joints less stable. Stretching doesn’t seem to mitigate the muscle soreness that comes from running a marathon or moving the furniture, either, and it may have a negative impact on both strength and athletic performance.

Hearing this, I know it sounds like stretching is a bad thing to do, but I don’t think that’s the case. I believe the purpose and the benefits of stretching and the importance of good flexibility have simply been misunderstood.

For starters, people with good flexibility look better because they stand up straighter and move more gracefully than those who are more stiff. As you age — and we all age — maintaining bendability is key for preserving balance skills and preventing falls. When your muscles are tightly wound you also begin to lose a degree of what scientists call “normal range of motion.” A good example of this is when you reach up for a dish on the top shelf of the kitchen cabinet or when you twist around in your car seat to reach something in the backseat — without decent flexibility, these simple actions become extremely challenging tasks.

Some loss of flexibility due to age is unavoidable. However, at its heart, flexibility is a use-it-or-lose-it skill. And luckily, the main foundations of it can be preserved with a regular stretching routine. So for all of you squeaky, rusty Tin Men out there, here’s how you can learn to touch your toes, a feat that is not only satisfying but may help easeback pain and improve your posture.

This routine assumes that nothing more than muscle tightness, as opposed to injury, is preventing your fingers and toes from meeting. Let me point out there are many other ways to improve flexibility, including yogaPilates and dynamic stretching; I love these activities and recommend them highly. But this plan is for someone who wouldn’t dream of walking into a fitness class yet maybe wants a little relief from sitting at a desk all day or hauling the kids around or who just wants to feel more relaxed.

Also, I know some fitness pros will balk at the thought of touching your toes because they claim it’s a dangerous movement. I personally believe it’s a good functional aspiration because it’s a movement you use in many variations frequently in everyday life, often without even realizing it. Orthopedists still use the toe touch as a basic test for determining degree of lower back and hamstring mobility. If you want, reframe the objective so you’re reaching for your toes in a sitting position, rather than standing.

Aim to stretch daily or on most days. Only do the movements that feel good and never push a position to the point of pain. If something hurts, don’t do it. Consider working with a certified trainer or physical therapist to help you stay safe and — literally — reach your goals.
You’ll need: a chair, a rope, and a towel or belt.

Warm up with at least three to five minutes of cardio, such as brisk walking, or do this routine at the end of a cardio workout. While holding onto a chair with one hand for support, swing your right leg 20 times, gradually allowing it to go higher and higher. Keep your knee relaxed but your leg as straight as possible. Repeat this three times with each leg.

Now sit down in the chair, straighten your right leg and wrap the belt around the instep. Place your right heel on the floor and lift your toes. Place your left foot flat on the floor with knee bent. Gently pull yourself forward, hinging from the hip and keeping your back as straight as possible. Move to the edge of your comfort zone — a position where you feel a strong pull through the muscle but not pain. Hold for 30 seconds. Repeat twice with both legs.

Remain in the chair and bend both knees, keeping both feet flat on the floor. Hinge forward and place your hands on your thighs. Do a seated cat/cow stretch by alternately arching and your back upward and downward 20 times slowly and continuously.

Now stand with your feet a few inches wider than hip-width apart and slowly lower your torso and arms toward the floor as far as is comfortable. Hold the chair for support if you need to. Hold for 30 seconds and then slowly stand back up. Repeat with your feet a few inches closer together and keep repeating until your feet are together.

Continue the routine daily until you can touch your toes with your feet placed together. For those of you aiming for a seated toe touch, simply transfer this last set of movements to the floor where you are sitting up straight, legs out in front of you.

Let me know how it goes. Post a comment or tweet me. I’m working on flexibility myself. As a runner, I feel it’s important to have at least some degree of stretchiness for posture and proper stride length. I’m not striving to be a gymnast or prima ballerina; I just want to move more freely and stand up straighter.

Liz Neporent holds a masters degree in exercise physiology and is certified by the American Council on Exercise, the American College of Sports Medicine and the National Strength and Conditioning Association. She has co-authored various books on health and fitness. Follow Liz on Twitter, @lizzyfit.


Category: Flexibility, Selfseeds
Tag: aging, flexibility, function, range of motion, stretching