Laura’s Corner Social distance. Stay at home. Wear a mask. All words that can drive a sense of calm right out of our moments, days, and lives. Plenty has been said about how these are unprecedented times, but I want to share some ideas that may help you focus on what you can do to optimize your health right now with exercise, sleep, and yes, breathing. FIRST, EXERCISE.
SECOND, SLEEP. Right now, while most of us are required to stay at home, our days have lost their familiar rhythm and obligations. Even so, it is vitally important tomake and keep a routine to keep healthy sleep drive (the thing that causes us to want to sleep and stay asleep). Avoid napping during the day, and schedule a set time to sleep each night, andwake eachmorning (even on the weekends). You will also want to limit your exposure to blue light. The blue light fromscreens (your phone, your computer, and TV) reduce melatonin, and we need increased levels of melatonin to fall off to sleep properly. Right now, you might feel pulled toward the news. All…day…long. Instead, allow yourself set times to watch news, say at 5 PM and 10 PM only, and set times to check your phone, work on your computer, etc. Try to limit your time looking at screens throughout the day, and eliminate screens 30minutes to 1 hour before bedtime to sleep better. THIRD, BREATHING. We all need to take time to breathe more. Especially now, when we feel tense and stressed. Start by observing how others breathe during times they are relaxed or stressed and then also observe the differences in your own breathing when feelingmost relaxed or stressed. Notice that breath starts with the belly moving out or with the chest pulling up. This is a more relaxing breath and the best breath for the body. Also notice the exhale. Is it short, or as long as the exhale? A short exhale createsmore stress in the
body. Practice this reclined. Breathe in through your nose and let your belly move OUT slowly and fully, and then travel up to the chest as the chest EXPANDS front and back and side to side just like the belly did. Then purse your lips and exhale SLOWLY, about as long or even a bit longer than the inhale. There is no need to count the breath or control how long you inhale or exhale. The goal is a breath that starts in the belly, expands the belly and chest and has a long exhale. Try three of these breaths to begin. Try to do 2 or 3 of these breaths several times throughout the day (you can do it every couple of hours, whenever your see a particular color, notice stress or tension in your body or emotions, or notice an increase in pain). It only takes a moment and you will immediately feel some ease. If you enjoy this, we will share more helpful hints in future emails and newsletters, but you can also find additional resources at www.denverbiofeedback.com. Hopefully some or all of these strategies will be helpful to you. We also suggest the Chocolate Cake in a Mug. It’s always a fun way to bring a smile and a little joy to your day! Looking forward to seeing you soon! Stay well!
Get some movement and regular activity into your day. Start with a short brisk walk and increase your time or distance a bit each few days (see our walking guide in the February 2020 newsletter on our resource page at www.ptprovidence.com). If you track your steps (with an app on your phone, a Fitbit, or similar), try to increase your steps by 300 steps per day. Take breaks every 2 to 3 hours and get outside to walk (or walk around inside your home or in your yard), even if it is for 5 to 10 minutes. Movement helps to get oxygen to your brain, muscles and tissues, and if you pick up the pace a bit, your body will release endorphins that reduce stress, decrease pain, and even alleviate mild depression. The added bonus of getting outside is that Vitamin D from the sun can help to strengthen your immune system.
ExerciseEssentials
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RELIEVES NECK PAIN
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LEVATOR SCAPULAE STRETCH Sit in a chair with the hand on the side of the neck to be stretched beneath you. (Alternatively, you can grab under the chair.) Use your free hand to gently pull your nose down toward your armpit so as to give your neck an extra stretch. Hold for 5-10 seconds before relaxing the muscle for another 5-10 seconds. Repeat 2-3 times.
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