Laura’s Corner
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With the rhythms of summer largely disrupted by COVID-19 and the associated restrictions, it may feel difficult to find routine, continue to manage working from home, and make a priority of taking care of yourself. In this issue, we want to talk about shoulder, elbow and wrist pain. Depending on the ergonomics of your office (defined as the science of fitting a workplace to the user’s needs), youmay be inadvertently exposing yourself to risks of stress or strain due to repetitive movements (like typing on your keyboard, looking
Extension Stretch” (in this newsletter). • If your posture has collapsed forward, place your feet flat on the floor; take a few deep breaths; open up from collarbone to collarbone, and make sure your chin is up and your jaw is relaxed. This eases tension in your upper body and gives your lungs, digestive system and organs room to work. • Notice if you are hungry or thirsty and reach for some fruit, vegies or water to boost your energy (our “Peanut Butter Dates” might do the trick!) • Mindfully tune in to your tension and your mood and take steps to reduce elevated tension: • Try taking a break for 1 to 10 minutes (get up, leave the room, listen to a good song on your ear buds, or take a quick walk) • Take a moment to focus on items you place in your environment to refresh yourself (a tidy work space, photographs of images that bring you joy, flowers or a live plant, the feeling of a comfortable, supportive chair, smelling scents that rejuvinate (peppermint, frankincense, eucalyptus) or calm (lavender, spearmint, rose, ylang ylang), or listen to sounds that relax, soothe or help you focus. • Finally, share one of these ideas with a friend or family member. Show them a stretch or send them a photo in frame or, a new essential oil or candle to use. By showing love and kindness and giving gifts of care, concern and practical help, we can all get through these days a little happier and healthier. Always here to help!
down to view your screen, or even holding tension in the muscles of you neck, shoulders, and shoulder blades due to poor posture or work positions). So, this month, give yourself the gift of a little self-care. You will be amazed at the benefits that come from our quick list of things to do to ease body stress and strain throughout the day: • To counteract the sitting you do all day, try to get moving before you start your work day. Take a 10 to 30-minute walk, do a morning stretch routine or try some yoga (the 5-minute “Morning Yoga with Adrienne” on YouTube is a good place to start). • Check in with yourself every hour. Notice if you have aches and pains anywhere in your body, and make adjustments to alleviate the symptoms. • If you feel tension in neck, shoulders or elbows, stand up and try our “Standing Wall Stretch” (in this newsletter). As you move into the stretch take a deep breath and exhale slowly holding the stretch 10 to 30 seconds. • If you feel tension or soreness in your wrists and hands, try our “Wrist
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5 2 4 A quick snack on the go, dates are a healthy source of vitamins, minerals, and fibre. However, they are also high in sugar, so the addition of peanut butter (or a nut butter of your choosing) adds a bit of fat and protein for macronutrient balance. Peanut Butter Stuffed Dates
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INGREDIENTS • 6 Medjool Dates • 6 tsp Peanut Butter • Optional Toppings
INSTRUCTIONS 1. If dates have pits, remove them. If already pitted add a slit to hold the peanut butter rather than splitting the date in half 2. Add a tsp of peanut butter to each date 3. Add toppings if desired (chocolate chips, sprinkle of cinnamon, chopped pistachio, dried cranberries, pomegranate, sesame seeds) 4. Enjoy!
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Do you suffer with pain? We can help you get back to living pain free call us today 303-799-6336
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