EXERCISE ESSENTIALS Strengthens Shoulders
Tips to Prevent Holiday Stress 4
SHOULDER CIRCUMDUCTION Start by standing up straight. Place your fingertips on your shoulders with your elbows sticking straight out to your sides. Slowly begin making clockwise circles with your elbows without moving your fingers. Continue as directed and then switch directions. Repeat 3 sets of 10 reps each.
can’t participate in every project or activity. Stick To A Budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. • Donate to a charity in someone’s name. • Give homemade gifts. Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown.
Be Realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, e-mails or videos. Plan Ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. And make sure to line up help for party prep and cleanup. Learn To Say No. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Almost a year ago I came to Pinnacle at the recommendation of my orthopedic surgeon. Many years of incorrectly lifting weights led to some shoulder issues which needed correcting if I was to continue weight training. Working with Kyra
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not only has increased my strength but I’ve done so without further injury to my shoulder! She’s extremely knowledgeable and very fun to workout with. Even though the 30-minute sessions are not long they are non-stop. I leave there feeling like I’ve really had a great workout! Looking forward to many more years of training with Kyra! I should also mention that Pinnacle has a really nice, clean facility with all the best equipment!!” — Jamie W.
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