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Mobility Exercises

Unilateral Spinal Rotation Exercise to Improve Posture and Back Health

This is a simple spinal mobility exercise that you can use to improve and maintain good posture and back health.

Start on all fours. Extend one leg behind you and keep it relatively straight with the balls of that foot anchored on the ground. Read more

 

What To Do If You Have A Tendency To Throw Out Your Back

This is a simple routine of spinal mobility exercises that I have long found useful to those who have a tendency to "throw out" their back or experience chronic and intermittent back pain from various sprains and strains, including those involving intervertebral discs. Read more

 

Hip Mobility Exercises

Active Hamstring Stretch / Knee Extension:

Standing Hip Circles:

Swivel Hips:

Sole Frog Stretch: Read more

 

Gentle Rolling and Deck Squats to Improve Spinal Mobility, Core Strength, and Balance

If your circumstances are such that tumbling on foam flooring isn't possible, I would suggest making use of a mattress or even a stack of gym mats that gives you about 6 to 8 inches of stable cushioning. Read more

 

Portuguese Love Theme from "Love Actually"

Though this video doesn't have any lyrics to sing along with, I'm posting it under "Music & Singing for Health" because taking a 3-minute breather to listen to it with closed eyes, an uncluttered mind, and an unguarded heart is most definitely good for your health. I promise. Read more

 

River, By Joni Mitchell

Though generally thought of as a song for the Christmas season, Joni Mitchell's River gives comfort and empathy all year long and through any season of our lives. We don't have to hit the road or board a jet plane. All we need do to get away for a while is put on our headphones and spend a little time with Joni. Or with Sarah's version below. :)

Lyrics: Read more

 

Does Saving More Lives Lead to Perpetual Overpopulation?

Here, Bill Gates brilliantly explains why efforts to eradicate preventable diseases won't lead to perpetual overpopulation.

Yes, saving kids from dying due to diarrhea, polio, and malaria will contribute to a bigger world population, but history and statistics clearly show that as populations get healthier, people choose to have less progeny. Read more

 

Another Way To Improve Insulin Sensitivity

As a followup to a previous post on How to Improve Insulin Sensitivity, Blood Sugar Regulation, and Body Composition, this is an option for those who may be limited in their ability to do bodyweight squats. Read more

 

Try This To Improve Insulin Sensitivity, Blood Sugar Regulation, and Body Composition

To improve your body's ability to store glucose as glycogen in your skeletal muscles, try doing some body weight squats before each substantial meal. Even one set of 10 to 20 body weight squats is enough to prime and prepare your skeletal muscles to act as receptive storage sites for glycogen. Read more

 

A Simple Way To Care For Your Hips - One Minute Daily

This is a simple way of restoring and maintaining hip mobility at any age.

While sitting on the ground or on a chair, start with your leg straight out in front of you, heel on the ground. Rotate your foot as far as it will go internally and externally and alternate between these two end points, really feeling this range in your hip. Read more

 

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