Why strength fitness should form a big part of your planned movement workouts.

Being physically fit comes in different forms. For example, someone who can run a marathon is no doubt physically fit, but they might not be able to lift heavy weights. Someone who might be able to lift heavy weights on the other hand, might not be able to run a marathon, but they too are still physically fit. Broadly speaking, fitness can be divided into different categories – endurance fitness, flexibility fitness and strength fitness.

What is strength fitness?

Strength fitness focuses specifically on one of the four pillars of fitness – strength. How strong your muscles are will directly impact your ability to move and lift objects. As strength training makes you stronger and builds muscle endurance, it’s an important part of any movement workout routine.

Strength training involves moving your body against some type of resistance. This could range from a machine found in a gym, to free weights, dumbbells and kettlebells, and can also be done without any equipment at all, using just your own bodyweight.

Why is strength fitness important?         

Research has highlighted that there are many health benefits of physical exercise in relation to strength training, with findings suggesting that the greater your muscular strength is, the better your overall health and athletic performance will be.¹ Other benefits include:

• A greater ability to enjoy your movement workout before getting tired
• Easier maintenance of a healthy body weight and enhanced body composition (the ratio between fat and muscle.)
• Boosted mood and energy levels, along with healthier sleep patterns
• Better posture and relief from back pain due to stronger muscles
• Greater stability, balance and flexibility, making it less likely that you will experience as many injuries and falls
• A greater ability to burn calories, even after you stop exercising
• Better bone health and bone density
• Improved brain health and better cognitive function
• Improved mood, confidence and sense of wellbeing

Can strength fitness help with illnesses and chronic conditions?

There have been studies that suggest² that the symptoms of many chronic conditions, such as back pain, arthritis, diabetes and even heart disease can be reduced by taking part in regular physical exercise that includes strength training.

Different types of strength fitness

Strength fitness can be done at home, in a gym or even when you are out and about. If you prefer the structure of a gym, there are resistance machines that work various muscles groups and fitness classes that incorporate weights or other strength-bearing exercise, like circuit training or body pump. Activities that you might have considered more endurance based can also be great for strength training though – running, hill climbing and cycling all put pressure on your leg muscles to propel you forward, for example.

Greater physical and muscular strength comes by regularly challenging your muscles to work harder than they do usually. Along with the targeted strength fitness workouts you do, there are opportunities to get in some additional strength training that you may not even have considered. Next time you have a choice of taking a lift or walking up the stairs – take the stairs. When you go food shopping park a little further away and carry your bags to the car rather than pushing them in a trolley.  Incorporating strength training into your everyday tasks will help you experience the health benefits of physical exercise without even realising you are doing any!

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 [↩]
2. https://journals.lww.com/acsm-healthfitness/Fulltext/2013/03000/Weightlifting_Training_Gives_Lifelong_Benefits.12.aspx?bid=AMCampaignWKHJ [↩]

Flexibility is fundamental for everyday life.

In fact, it’s so important that we often don’t think about it until something goes wrong and we start to miss it. Without flexibility we wouldn’t be able to perform everyday tasks, like bending over to pick something up, or sitting down in a chair. Flexibility also enables us to release built up tension or soreness in our muscles and helps us to relax – with too much tension or soreness, it’s going to be hard to get any rest!

What is flexibility fitness?

Flexibility can broadly be defined as the ability of your muscles and the connective tissues surrounding them to temporarily stretch. Flexibility is one of the four pillars of physical fitness and it works alongside the others to help us maximise the overall health benefits of physical exercise. Greater flexibility allows us to work on strength and endurance fitness too, by enabling our muscles to complete their full range of motion.

Why is flexibility fitness important?         

There are many health benefits associated with being more flexible. Flexibility leads to a greater range of movement and improved balance, which reduces your chances of getting injured during a movement workout.¹ Other benefits of increased flexibility include:

Pain reduction

Lengthening and opening your muscles makes your body feel less tense and generally feels easier to move. When your muscles feel looser and are not as tight, you won’t feel as many aches or pains and will be less likely to experience muscle cramps.

Better posture and balance

Good posture and balance make it easier to sit, stand and move. Improving your flexibility fitness, which you can do through activities like yoga, has been shown in studies to increase your muscular flexibility and improve posture and balance.²

Greater sense of wellbeing

Movement workouts that focus on flexibility are generally quite slow and gentle on the body and studies have shown that regularly practicing poses that open up and stretch your body can bring about a greater sense of relaxation and wellbeing.³

Better physical performance

Strong and effective muscles are important for strength and endurance training too. Improving your flexibility will help these other aspects of your fitness as your muscles will be able to work more effectively.

Different types of flexibility fitness

The best way to improve your overall flexibility is to combine three types of flexibility exercises – breath work, static stretching and dynamic stretching:

Breath work

Being able to breathe properly is an important element of all types of fitness, particularly stretching and flexibility fitness. By breathing properly you will be better able to fill your lungs and won’t have to expend as much energy to continue exercising.

Diaphragmatic breathing helps you to engage and strengthen your diaphragm and core muscles and can be practiced in a few simple steps:

1. Stand in a comfortable position or sit in a chair, placing your hands on your ribcage
2. Fill your lungs with air by inhaling through your nose – you should feel your rib cage expanding
3. Slowly exhale through your mouth, at the same time, engaging your core as you do so

Static stretches

Static stretching involves entering a stretch that you then hold without moving for a set period of time. This helps your muscles warm up slowly, reducing the risk of injury. You should push yourself to the point of tension when you will feel a light stretch, but no pain or tension.

Dynamic stretches

Dynamic stretching is a different kind of stretch that involves movement. Unlike static stretching, a dynamic stretch involves putting your muscles through a full range of motion. An example of this would be ‘high knees’ where you lift one foot off the ground, then the other, in a swift movement that gets blood flowing throughout your muscles and helps to stretch your glutes, hips, and knee joints.

Taking steps to become more flexible can be a great way to connect to yourself and your body. You’re likely to feel more balanced and better overall once your body is more open, strong, and flexible.

1. https://www.researchgate.net/profile/Duane-Knudson/publication/240184136_Warm-up_and_flexibility/links/0046353b54ce3432ef000000/Warm-up-and-flexibility.pdf [↩]
2. https://www.ijoy.org.in/article.asp?issn=0973-6131;year=2016;volume=9;issue=1;spage=27;epage=34;aulast=Polsgrove [↩]
3. https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility/ [↩]

Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin, and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse, and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humour or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humour. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognised discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing.¹ Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humour research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV programme, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.¹

In a study with other laughter researchers, Berk wanted to find out whether humour therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁶ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humour can have a positive effect on our immune system.⁶

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).¹ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁷ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout? 

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁸ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh the body reacts in a similar way.⁸

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.⁹ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter. 

Strengthen relationships with humour

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.³ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.³ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humour. Doing so can help you support your health and your social environment.

1. https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩] [↩] [↩]
2. “Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
5. https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
6. https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
7. https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
8. https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
9. https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]

The benefits of acupressure for health and wellbeing are well documented throughout history, especially across Asia and the East.

In recent years, the West has embraced these Traditional Chinese practices and understood their benefits to stimulate the flow of energy or Qi through our bodies, relieving disease and pain while restoring balance and harmony.

What is acupressure?

Acupressure is the ideal self-healing treatment that can have powerful benefits for our body and mind when learnt to apply correctly. One of the benefits of acupressure is anyone can learn how to treat themselves at home with a basic understanding of the pressure points that need stimulating and the technique.

We’ll go into more detail on how to do it yourself later, but it works by using your hands to stimulate certain pressure points or acupoints in our bodies called meridians. Relieving the stagnant Qi or energy in the body encourages it to flow with ease, resulting in pain relief and relaxation.

Acupuncture works in the same way as acupressure; relieving pain and stress from the body by stimulating pressure points, but uses specialist, hair-thin needles inserted into the body to create a much deeper stimulation of the meridians.

Unlike acupressure, acupuncture must be performed by a trained acupuncturist and usually in a clinic or treatment room.

Does acupuncture & acupressure work?

While it may sound a little mythical, there is much evidence and research into these practices. So much so that even the NHS and other leading medics now use acupuncture and acupressure as part of their treatment programmes.

Acupuncture ‘It is used in many NHS GP practices, as well as in most pain clinics and hospices in the UK.’ ¹

The National Institute for Health and Care Excellence (NICE) provides guidelines for the NHS on the use of treatments and care of patients. Currently, NICE only recommends considering acupuncture as a treatment option for:

• chronic (long-term) pain
• chronic tension-type headaches
• migraines

What are the benefits of acupressure and acupuncture for health and wellbeing?

The most commonly reported benefit of acupuncture and acupressure is pain relief.

According to The Association of Traditional Chinese Medicine and Acupuncture UK:

‘Acupuncture is more responsive to various painful conditions, such as lower back pain and other musculoskeletal problems. It is also used for a wide variety of internal health conditions. It can have a calming effect on the mind and help people feel more positive and revitalised. In terms of specific conditions, it is worth noting that The World Health Organisation (WHO) identified forty-one conditions treatable with acupuncture.’ ²

Over the past century, more mainstream healthcare organisations have found significant benefits in using acupuncture and acupressure as alternative or complementary medicines.

Today, both acupuncture and acupressure are used to treat conditions such as strokes, infertility, Alzheimer’s, anxiety, stress, depression, and even symptoms of Covid-19 and long-covid.

How does acupressure work?

In Chinese medicine, our bodies are made up of a series of pathways called meridians in which the flow of energy or Qi move. When these meridians are disrupted or blocked, the stagnation manifests physically in illness, stress and anxiety.

Acupressure can help relieve the symptoms by stimulating these pathways, using pressure with our hands, to release the energy and restore the flow within.

Once the flow is restored, we rebalance our bodies and return to good health and wellbeing.

Acupuncture achieves the same result but uses needles (to puncture the skin) instead of fingers to stimulate the meridian and restore energy flow.

Can I do acupressure at home?

Yes, in fact, it’s the ideal self-healing treatment to learn at home. Anyone can learn how to treat themselves with a little guidance in understanding the meridians and technique which needs to be applied. 

Unlike acupuncture which needs to be practised by a trained acupuncturist, acupressure can be applied regularly with little risk at home.

How do I acupressure myself?

We have written a detailed article on ‘Learning how to acupressure yourself,’ but in brief, there are two essential skills to learn acupressure:

1. Understand which acupoints need to be stimulated for which problems.
2. Learn the right techniques using your hands and fingers to apply pressure effectively.

Once you have learnt the basics, you can begin to work on yourself. Initially, we suggest you focus on a few specific points that are easy to reach.

For example, if you want to relieve stress, focus on the ‘chest centre’ right in the middle of your chest, between the nipples. Using firm but not uncomfortable pressure, you can stimulate this acupoint by pressing down or massaging the area. You only need to old it for a few seconds to stimulate the point.

Choose a calm and quiet place while trying to remain relaxed, breathe and listen to your body.

You should begin to feel less stressed and more relaxed as you open up your chest and release the flow of Qi or energy.

Where can I learn to perform acupressure on myself?

There are many clinics, courses and programs both online and in-person to learn all about acupressure. There is probably a TCM practice near to you if you want a traditional experience.

You can also read our recent article, which teaches you the basics step-by-step.

Does acupressure relieve stress and anxiety?

Yes. After pain relief, the most common use for acupuncture and acupressure is to relieve stress and anxiety. More importantly, patients’ most commonly reported benefit is lower stress levels, and they feel calmer and more relaxed.

Many studies and research have been done to understand how effective acupressure is to relieve stress, anxiety, and depression. While many talk about the placebo effect on patients, this recent 2021 study published in the International Journal of Environmental Research and Public Health reports:

‘Meridian acupressure was applied to shiftwork nurses and was reported to reduce stress, fatigue, and anxiety. Therefore, it is necessary to apply Meridian acupressure to nurses in various clinical settings. The present study is significant in that Meridian acupressure could be appropriately used as a nursing intervention method to reduce shiftwork nurses’ stress, fatigue, and anxiety.’

How quickly will I feel better after having acupressure?

You should feel the effects of treatment immediately, especially if you are in a relaxed and calm environment. The pressure on your acupoints releases the flow of energy, giving you an immediate boost.

Clinically speaking, acupressure causes the release of serotonin and increases your endorphin levels; a chemical produced naturally by the nervous system to cope with pain or stress. Commonly referred to as the ‘feel good’ chemical, endorphins boost your mood, helping you to feel happier and calmer. ³

How often should I have acupressure treatment?

You can choose to perform acupressure on yourself as often as needed. The effects following treatment will depend on the severity of your ailment and pain levels. Initially, you may need to do acupressure more intensively with less frequency as you begin to recover.

The great thing is that by learning the techniques yourself, you can perform them as and when necessary, without additional cost or inconvenience.

Are there any special products I could use to improve the effects of acupressure?

From wooden massagers and rollers to therapy body scrapers and acupoint trigger pressure pens, there are many tools to help you enhance the effects of acupressure.

However, we’d advise learning the key acupoints first and then using your hands and fingers to really understand where to stimulate the meridians and how much pressure to use. Feel and touch are extremely important when learning how to find the precise points and maximise the benefits of acupressure.

If you wish to develop your skills with acupressure massage, we’d recommend using massage oil to enhance a calm and relaxing experience.

What are the top tips for acupressure techniques?

1. Take your time, sit quietly and then begin your DIY treatment
2. Relax and try to maintain calm rhythmic breathing
3. Use your thumb to apply the pressure, and use your index and middle finger to help
4. Press down firmly but not too much that it’s painful. Remember, we are relieving pain to increase the flow of energy. Don’t restrict it

The more you practise, the better you’ll learn the right acupoints and pressure levels for maximum benefit.

Where does the practice of acupuncture and acupressure come from?

Traditional Chinese medicine (TCM) has restored balance and ease in the body and mind for thousands of years. Evolving over time, TCM’s have been adopted in Western medical practices and used as alternative or complementary treatments to aid health and wellbeing.

Today, thousands of treatment centres and clinics worldwide use acupressure and acupuncture to relieve pain, illness and stress.

Can acupressure and acupuncture be used together?

Yes. Many practitioners use a combination of the two to treat their patients.

Long after the initial acupuncture treatment has been performed, you can continue to treat yourself at home by stimulating the acupressure points until your next clinic treatment.

Similarly, acupressure massage is a very relaxing and calming complementary therapy used alongside acupuncture.

1. Acupuncture [↩]
2. What is TCM [↩]
3. Endorphins: Effects and how to increase levels [↩]

Our feet are something that are very easy to take for granted as we use them daily and don’t even really think about it. Often it’s only when something goes wrong with our feet that we pay any real attention to them. This is doing our feet a disservice for they truly are the basis of movement.

Keeping our feet strong and in good health is important to ensure that we are able to move properly – they not only allow us to move forward but they keep us up right in the first place. Without our feet it would be very difficult to remain stable.

Ensuring that our feet are in the best possible condition is the basis for ensuring a solid foundation for our whole body and all of our movement.

It’s all about forward momentum

Walking is one of the most basic of all human movements. When a baby takes its first steps we all celebrate in acknowledgement but once it’s been done it’s generally then forgotten about. No one celebrates the steps that come later as once we’re up and moving, it’s almost a given that, unless something goes wrong, we will remain that way. These important first steps are the ones that are celebrated as they are when our journey through life truly begins. It’s the time when we learn a complex set of movements that enable us to get from point A to point B.

Once we have mastered the basics we can learn running, jumping and more, but walking is what sets the daily process of forward movement in motion. We use our feet every single day of their lives – even if we consider ourselves to lead fairly static lifestyles and rarely take part in any intentional movement workouts, we still walk to visit the bathroom, to go to the kitchen and get food or simply to move from one place to the other.

What about balance?

Walking is about more than just movement. It’s just as much – if not more so – about balance. In fact, 80% of walking involves simply standing on just one foot, over and over again. Studies have shown however, that our balance is getting worse with dangerous falls becoming more commonplace across all age groups.¹ One of the reasons for this could be that we are increasingly leading sedentary lifestyles where lack of movement is more commonplace and we therefore have less opportunities to practise balancing on a daily basis. Fortunately though, there are things we can all do to improve our balance and reduce the risk of falling or injury and there are some simple balance exercises that can be done by all age groups:²

Sideways walking – stand with your feet together and step sideways in a slow and controlled manner before moving the other foot to join.

Heel-to-toe walking – stand upright and place your right heel on the floor directly in front of your left toe. Then do the same with your left heel, being sure to look forward while you do so.

One leg stand- facing a wall for stability, stretch your arms in front of you with your fingertips touching the wall. Lift one leg up, keeping your hips level and slightly bending the opposite leg as you do so. Hold the position for a few seconds then place your foot gently back on the floor. Switch legs and repeat.

Strong feet can limit pain elsewhere

Many of our bodily systems are connected. Often if you feel pain in your hips, neck, back or knees for example, it could be related to a problem stemming from your feet. Mobilising your feet could reduce the pain you are experiencing elsewhere. Research has found, for example, that foot pain can be associated with bilateral and same side knee pain and releasing tension or tightness in your planter fascia (the heel of your foot) can help to reduce symptoms further up in your knee.³

It’s important to remember that all of our body systems are connected but to understand them better it can be helpful to break things down into individual parts. There is certainly nothing wrong with this, but it’s also good to keep an eye on the bigger picture – by ensuring you have healthy feet you can experience better balance, walk more effectively and feel less pain in your hips, knees and back. This allows you to move more freely and enjoy more effective movement workouts. Your feet really are your foundation.

1. https://www.newscientist.com/article/mg24833030-800-bad-balance-why-dangerous-falls-are-on-the-rise-around-the-world/ [↩]
2. https://www.nhs.uk/live-well/exercise/balance-exercises/ [↩]
3. https://www.hss.edu/newsroom_foot-pain-hip-and-knee.asp [↩]

How much exercise is too much?

Anyone actively training to increase their performance can be at risk of overtraining – especially when using high training loads to achieve your fitness goals and improve performance. As studies have shown these can only be tolerated by your body through periods of rest and recovery.¹

When considering how much exercise is too much, it’s advisable to match your individual fitness level with your fitness goals. Form realistic plans to reach those goals one-by-one, instead of trying to achieve everything at once and risking potential damage.

What is overtraining syndrome (OTS)?

Too much training can be classified into two types: overreaching and overtraining.² Unusual muscle soreness can be indicative of overreaching. This occurs when an athlete does not allow enough recovery time between hard workouts – it often presents after several consecutive days of excessive exercise. Overtraining goes a step beyond this and is the result of extreme overreaching.¹

The body cannot handle an imbalance between stress and recovery. This is true for – not only professional athletes but athletes of all fitness levels. In fact, some of the worst offenders are those who are new to any form of exercise!

There are various triggers/stressors of overtraining syndrome¹ :

• Increased training load without adequate recovery
• Monotony of training – not varying between muscle groups
• Participating in an excessive number of competitions (depending on the sport)
• Having trouble sleeping
• Stressors including personal life

Am I working out too much? Six signs of overtraining

Wondering if you are training too hard? The following are training-related and lifestyle-related signs of overtraining that, if observed, should be taken seriously:

Physical pain in muscles and joints

Heavy, sore, and stiff muscles are all signs of excessive exercise. But there is a difference between normal soreness from exercise and being overly sore from too much exercise.³ Soreness after exercise usually lasts up to 24-48 hours. So, if you are feeling discomfort that lasts for more than 72 hours it’s a sign that you have done too much. Soreness causing pain which prevents you from carrying out daily activities, associated with living or working, is also not normal.

There are certain injuries, known as overuse injuries, which are also clear indicators that you have done too much. Strained joints that come from training injuries⁴ are a type of muscle or joint injury caused by repetitive trauma and are often a result of overexercising.

Decline in performance

Overexercising can actually have the reverse effect of the one you had been hoping for, where your performance slowly becomes worse the longer you train. This is a direct effect of your body reaching its limits.¹

Decline in concentration

Athletes can experience symptoms of overtraining in areas of life other than just the physical. Studies have shown that a lack of mental concentration and restlessness are some of the possible symptoms of overexercising.¹

Constant fatigue⁵

Persistent fatigue and feeling washed-out are warning signs that you may be overexercising. Being tired or even exhausted after an intense workout is normal. But you need to give your body enough rest afterwards to avoid a fatigue that continues long after you have recovered.

Experiencing insomnia

Sleep disturbances can occur as a result of exercising too much. A study by BMC Sports Science, Medicine and Rehabilitation found that poor sleep quality was evident in 100% of those analyzed who had overtrained.⁶

Loss of appetite and weight loss

Are you usually hungry after working out? You will have used your stored calories – so you should be! This is why losing appetite and weight are further possible symptoms of exercising too much, as demonstrated in a study by Sports Health into Overtraining Syndrome.¹

Listen to your body – how to prevent overtraining syndrome

There are a number of preventative measures you can take to limit your risk of overtraining syndrome:¹

• Take time to rest in between any exercises you perform in a day – whether you work out at the gym, outside or at home
• Schedule full rest days and give your body the time it needs to recover
• Adjust your training volume and intensity based on your individual performance and mood
• Ensure that your food contains enough calories for your individual training load
• Drink enough and stay hydrated
• Try to get enough sleep
• Vary between workouts and muscle groups

Nutrition can help you recover from training

Ensuring you have a healthy diet is as much an act of self-care as allowing your body to rest is. Reaching your fitness goals in a healthy way can be supported by the appropriate sports nutrition and by following the key principles of staying hydrated, focusing on a diet with a balanced ratio of complex carbohydrates, proteins, minerals, vitamins and essential nutrients after training – and refilling your energy balance with carbohydrates. Studies have shown that amino acids⁷ and proteins are also needed for muscle recovery, with protein contributing to the growth and maintenance of muscle mass. The amount of protein required varies and depends very much on the individual athlete and also the amount of exercise performed.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
2. https://www.hss.edu/conditions_overtraining.asp [↩]
3. https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875 [↩]
5. https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/overreaching_overtraining__more_is_not_always.4.aspx [↩]
6. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-019-0132-x [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/ [↩]

How Pilates can help your body and mind

Pilates has become more and more popular in recent years. The benefits from doing Pilates are becoming better known and it’s now a form of exercise not only popular with dancers or people who also like yoga but rather a sport for anyone wanting to get to know their body better and build up their physical fitness, as well as inner strength.

What is Pilates?

Pilates is named after its creator, Joseph Pilates, who developed the exercises in the 1920s with the aim to build strength in the core muscles for better posture, balance, and flexibility.¹ It consists of different moves than yoga, but is often likened to it. Perhaps due to the focus on the core and the fact that both disciplines also put an emphasis on controlled breathing. The  principles of Pilates are built on the health benefits of centring, concentration, control, precision, breath, and flow.

What is the difference between Pilates and yoga?

As we’ve already seen, Pilates and yoga do have certain elements in common. They each aim to develop strength, balance, flexibility, posture, and good breathing technique. The connection between physical and mental health is the centre of both practices.

That being said, they also have some distinct differences. Yoga includes meditation and features static poses – neither of which are used in Pilates, which focuses on the flow of movement, rather than holding static poses. Yoga also requires no equipment other than a mat. Pilates can be performed on a mat only, but it’s more common to use additional equipment, such as a ring, ball, bands or reformer.

A study conducted to investigate and compare the effects of Pilates and yoga² confirmed that both disciplines showed benefits on physical as well as mental health through the improvement of posture, flexibility, muscle tone, and stress reduction – although Pilates did show the greatest improvement. The study was formed of ninety volunteers – females and males, healthy and without any disease or physical limitation, between the ages 30 and 40. They were split into three groups doing Pilates, yoga, and no exercise at all. After eight weeks, in which the participants exercised for one hour three times per week, the study revealed that the group practicing Pilates showed the greatest improvements in functional movement and individual health level.

A further study on elderly women (65+ years) showed that age is not a barrier to increasing your physical abilities by doing Pilates³ and that improvement of dynamic balance, reaction time and muscle strength could all be attributed to Pilates’ exercises. The study also claimed that increasing these fitness parameters through Pilates exercises may reduce the number of falls in elderly women.

Is Pilates for me?

Are you considering joining a Pilates class or practicing Pilates at home? Everyone can benefit from Pilates, since it is suitable for all ages and fitness levels and the exercises can be tailored to individual needs. There are different classes and experience levels of Pilates – from gentle and slow for beginners to a more dynamic, or solid workout. We would encourage you to give it a go, but always recommend people with a health condition to talk to their doctor or instructor first.

Do I need equipment for Pilates?

There are two types of Pilates: mat-based and equipment-based Pilates, but many exercises can be done on the floor with a mat only. It might be worth trying out both types to see which you prefer – you could try mat-based Pilates with a free workout video for staying active at home and equipment-based Pilates in a class with an instructor, for example. There’s another specialist type of Pilates, called reformer Pilates. This is done on a large bed-like frame with a flat platform on it, which rolls back and forth on wheels within the frame and is attached to one end of the reformer by a set of springs. It’s great for working out the entire body.

Health benefits of doing Pilates

There are many physical and mental health benefits associated with Pilates, which range from improved movement and posture through to a reduction in stress levels. These are explained in more depth below:

Improved core strength and stability

A study by The Mayo Clinic concluded that Pilates can increase the range of motion for the joints and help muscle control, strength, and endurance.⁴  It was deemed an excellent choice for all ages and levels of fitness as it can be adapted to provide a gentle strength training and stability program, or modified to give a more experienced athlete a more challenging workout.

Improved posture, balance and flexibility

In a further study by the Mayo Clinic,¹ Pilates was also shown to be an accessible way to build strength in your core muscles for better posture, balance and flexibility. According to findings published in the Muscle, Ligaments and Tendons Journal, Pilates practises proper posture and movement patterns.⁴ The findings discussed how current research indicates that there may be benefits to applying Pilates-based exercises in certain clinical populations and suggested that further documentation should be produced to demonstrate the application and success of Pilates in a wider variety of training and rehabilitation settings. 

Prevention and treatment of back pain

The prevention and treatment of lower back pain is an additional benefit of practicing Pilates as it utilises the principles of various accepted rehabilitation methods that have scientific support for low back pain, including core strengthening.

Stress reduction

As well as the physical benefits, Pilates can be beneficial for mental health as well⁵ with practitioners saying that regular Pilates can improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension. 

Benefit from Pilates

Pilates is an excellent option for men and women of all ages and fitness level, to improve balance, posture and flexibility, as well as to reduce stress levels and improve mental wellbeing. It can be done within your own home, or with the assistance of a class-based Pilates teacher, so why not give it a go?

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673 [↩] [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737905/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/ [↩] [↩]
5. https://www.nhs.uk/live-well/exercise/guide-to-pilates/ [↩]

How the well-being of people with rheumatism can be supported by the right diet

According to The Centers for Disease Control and Prevention, arthritis affects nearly half of all adults over 65,¹ and the pain and discomfort of arthritis can be enough to lower a person’s quality of life.

A particularly painful form of arthritis is rheumatoid arthritis (RA); a long-term autoimmune disorder that primarily affects the joints. Studies have shown that symptoms of the disease, such as pain, joint stiffness or swelling, can potentially be relieved through proper diet.²

Is there a special diet for rheumatism and arthritis?

Rheumatoid arthritis is a chronic inflammatory autoimmune disorder. There is no specific diet to cure rheumatism and arthritis but people with arthritis may find including certain nutrients in their diets to be helpful as a form of self-help treatment, as they can have a positive effect on the inflammatory reactions in the body.²

Eat fish rich in omega-3 fatty acids

A study by the Department of Rheumatology, Immunology and Allergy at Brigham and Women’s Hospital and Harvard Medical School in Boston, showed that eating fish containing omega-3 fatty acids at least twice a week can have a positive effect on the disease activity of RA.³ Oily fish like salmon, mackerel, sardines and herring are some of the best sources. If you don’t eat fish though, there are alternatives for omega-3 fatty acids such as high-quality supplements of EPA and DHA, either as fish oil, or derived from specific cultured algae.²

Rheumatoid arthritis benefits from a Mediterranean diet

Although there is no specific diet to cure arthritis, research has shown that following a Mediterranean diet can lower inflammation, which can help to ease symptoms of joint pain and swelling.⁴ According to the Arthritis Foundation,⁵

eating a Mediterranean Diet not only benefits those suffering with arthritis by curbing inflammation, but can benefit your heart as well as your joints, lower blood pressure and protect against a range of chronic conditions. They go on to explain how olive oil in particular is excellent to include in an anti-inflammatory diet as it dampens the body’s inflammatory processes and reduces pain sensitivity.

Important antioxidants: add fresh fruits and vegetables to your diet

According to a study from the medical journey Clinical Rheumatology,⁶ antioxidants can help with rheumatism and arthritis by guarding against inflammation. Important antioxidants for people with arthritis are Vitamin A, Vitamin C, Vitamin E and Selenium, which are all known to contribute to the normal function of the immune system. These antioxidants can be found in nuts, fresh fruits and vegetables and green tea.²

Why flavonoids should be part of the rheumatism diet

According to a study from the Department of Rheumatology and Clinical Immunology of the Medical Faculty of the University of Thessaly, Greece, and the Division of Liver Transplantation and Mucosal Biology from King’s College London, flavonoids can reduce inflammation in your body and help reduce pain and swelling.⁷ Foods to add to a healthy diet to ensure you consume flavonoids include broccoli, berries, soy, green tea and grapes.

Foods high in fiber are good for people with rheumatism

Foods high in fiber can also help reduce the level of inflammation in the body, according to some studies.⁸ Foods high in fiber include fruits and vegetables such as berries, apples and bananas, carrots and cauliflower.

Some spices can help with RA symptoms

According to a study from the Disease Biology Laboratory, School of Biotechnology and KIIT University in India, some spices have good effects in easing the symptoms of rheumatoid arthritis (RA).² Particular spices that are thought to combat inflammation and help with symptoms are ginger, turmeric, curcumin and cinnamon.

There are some foods to avoid for arthritis and rheumatism

While there are many healthy foods you can include in your diet to reduce inflammation and help with the symptoms of arthritis, there are also foods that promote inflammatory reactions in the body.⁸ These should be avoided as much as possible from people suffering with arthritis and include red meat and dairy, fried food, fast food and processed food, salt and processed carbohydrates like white flour and white sugar.

Rheumatism and arthritis: the right diet can complete your treatment

While arthritis is a painful condition, people with arthritis can improve their quality of life by eating the right diet rich in anti-inflammatory foods. A good balance of eating well, exercise and regular doctor consultations can help to keep you fit and active for a long time.

1. https://www.cdc.gov/arthritis/data_statistics/arthritis-related-stats.htm [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/ [↩] [↩] [↩] [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740014/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/ [↩]
5. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367388/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859886/ [↩]
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836071/ [↩] [↩]

Why should I do exercises for the vagus nerve?

The vagus nerve is integral to your health as it connects your brain to the other organs in your body and helps regulate all major bodily functions. The nerve wanders through your entire body and can therefore influence not only your physical health and wellbeing but also the emotional state of your mind.

The vagus nerve influences your breathing, heart rate and mental health so practicing vagus nerve exercises can have benefits to your whole body, including relaxation and stress reduction.

Vagus nerve and exercises – support your body

Stretching from the brain to the torso, the vagus nerve is one of the longest nerves in the body and is the major component in the parasympathetic nervous system, also known as the “rest and digest” system. The parasympathetic nervous system conserves energy by decreasing the pulse and calming the body in different situations. Various areas of the body communicate with the brain via the vagus nerve and studies have shown that exercises for the vagus nerve can help to support your body by easing headaches¹ and bowel conditions² as well as reducing the symptoms of depression,³ and also helping you to sleep better.⁴

The variety of vagus nerve stimulation exercises

As the vagus nerve is the largest component supporting the resting phases of the body, vagus nerve stimulation exercises can help to counteract stress and anxiety and mind-body exercises, like yoga and breathing techniques can support the nerve according to a study conducted by the Institute of Psychology, Cognitive Psychology, Faculty of Social and Behavioural Sciences, Leiden University, Leiden, Netherlands.⁵

Additional studies have revealed that stimulation of the vagus nerve is involved in managing inflammation, pain regulation and mood.⁶ The vagus nerve can be stimulated physically and tonically, and in certain cases the vagus nerve can also be artificially supported and promoted with electrical impulses.⁷ Although daily use of your own exercises, such as breathing exercises, is usually more than enough.

Vagus nerve calming exercises

The vagus nerve controls a large part of the nervous system and should be protected from stress and anxiety. Calming exercises for the vagus nerve can stimulate the parasympathetic nervous system, protecting against weaknesses and keeping your immune system strong. Best of all, they are quite simple to do! Try the following vagus nerve exercises for a quick boost

• Walking
• Laughing
• Yoga
• Cold water face wash

Vagus nerve breathing exercises

Studies have shown that deep and slow breathing can stimulate the vagus nerve and reduce anxiety.⁸ Try to breathe in and out slowly to calm the nervous system, relaxing your belly to allow the air to flow freely. Relax the muscles in your neck and shoulders and inhale slowly through your nose for two counts, feeling your belly expand as you breathe in, then exhale slowly through your lips and repeat the process as you feel yourself calming.

Vagus nerve toning exercises

The vagal nerve tone can describe the state of health of the nerve⁸ and is able to activate the whole parasympathetic nervous system.
As the vagus nerve is connected to the vocal chords, exercises like singing, humming, or gargling can stimulate it. OM-Chanting is well-known in yoga and can be used to stimulate the vagus nerve too.⁹ To try OM-chanting, find a comfortable position but one where you are unlikely to fall asleep, such as sitting cross legged. Close your eyes and place your hands on your knees with your palms facing upwards and your thumb and index fingers touching. Take a deep breath as you relax your body and then begin chanting ‘OM’. You don’t need to do this loudly, you simply need to achieve a subtle inner vibration.

Calm your nervous system – with exercises for the vagus nerve stimulation

Eating foods that calm the body can also stimulate the vagus nerve; for example, various minerals can support the nerve and probiotics are a good way to support gut bacteria, which studies have shown can improve the function of the nervous system.⁸

Vagus nerve exercises can be easily integrated into everyday life and are a great way to become more attuned at looking after your wellbeing.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970666/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6517481/ [↩]
3. https://pubmed.ncbi.nlm.nih.gov/29424758/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2576315/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/ [↩]
6. https://pubmed.ncbi.nlm.nih.gov/26364692/ [↩]
7. https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565 [↩]
8. https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf [↩] [↩] [↩]
9. https://www.arcvic.org.au/34-resources/402-vagus-nerve-exercises [↩]

An active life needs a solid backbone…

When we think about staying active, we normally envision walking, running, cycling…using our arms and legs to get the heart pumping.

We think less often about the foundation of all our movement – the unsung hero that is our back. Barely any of us pay attention to it, except when something goes wrong. But in truth, understanding just how many our backs affect our fitness can have a really positive impact on how active you can be.¹

The Facts

If your muscles, joints and flexibility are like an orchestra, think of your back as a conductor! Your spinal column provides essential postural support to all other body parts, while at the same time enabling you to move in many different directions. It’s made up of 33 bones (vertebrae) with discs that act as shock absorbers in between.

The vertebrae in your neck differ from the vertebrae in your lower spine. The lower vertebrae are much bigger and stronger as they support almost your whole upper body, while your neck vertebrae just provides support to your head. Interestingly, it is the shape of the vertebrae that determines the directions you can move in. That’s why your neck moves much more freely than your lower spine.
The chain of vertebrae and discs are supported by numerous muscles, tendons and ligaments. These provide strength and stability. The muscles are connected to your bones with tendons. When a muscle contracts, the forces are passed onto the skeletal system via the tendons. This ensures that a muscle contraction results in a movement to a particular body part. The ligaments not only provide stability to our joints, they are also flexible and can stretch or contract whenever joints move.

As you can see, this “conductor” has to manage a very delicate and interconnected symphony. Without this, we wouldn’t be able to move at all, let alone get active.

Taking care of the foundations

Most people have experienced pain in their lower, middle or upper back. Back pain niggles are part of life, and for some more than others. From a minor twinge to pain that can really limit your lifestyle, it pays to understand the causes – and what we can do to avoid them.²

In point of fact, few cases of back pain are the result of a serious accident or injury. The vast majority are simply caused by the accumulative effects of our lifestyles. Daily habits such as hunching to read your mobile phone screen or slouching in front of the computer can place strain on your spine and the surrounding muscles. When we keep repeating the same bad habits, this can leave us vulnerable to back injury. Yet there’s plenty we can do to avoid the common back pain triggers with a little know-how.

Sitting still – sitting hunched over a computer all day is one of the worst things you can do for your back. This is all down to inactivity which impacts on your body by weakening your joints and spine.

Try it: get up and walk around for two minutes, at least once an hour. You can also improve your posture while you’re sitting down by aiming for a neutral spine position where everything is in line.

“The Smartphone Stare” – the head-down position we use when looking at phones and laptops strains the muscles in the neck. This can extend all the way down to your spine and lower back.³

Try it: make sure you take frequent screen breaks and try looking straight ahead rather that down at your screen.

Stress – when we’re feeling under pressure this causes our back muscles to tense up. Stress also causes your levels of cortisol (the stress hormone) to soar. This leads to inflammation in the body, making the problem worse.

Try it: the latest research shows that gentle exercise such as walking or yoga, is very effective at relieving back pain. Getting outdoors has also been proven to reduce stress levels. Just a 15-minute daily stroll will make a difference.

Sneezing – did you know sneezing is one of the top five causes of back pain? A sneeze’s speed of release can be up to 100 miles per hour and thanks to its sheer force, we can experience a whiplash effect, causing both back and neck pain.

Try it: when you feel a sneeze coming on, bend your knees to absorb the force in your lower legs instead of your spine. Alternatively, if you’re able to (depending on where you are when a sneeze strikes), turn your whole body when you’re about to sneeze to keep your back straight.

Smoking – one of the key elements of how the structures in your body function is blood flow, which provides oxygen and nutrients. Researchers have found smoking damages tissue in the lower back as a result of the reduced flow of nutrients to joints and muscles.

Try it: Stopping smoking is of course a challenge, but can be accomplished with support. Have a chat with your doctor or practice nurse about enrolling onto a ‘stop smoking’ clinic. There’s also a range of options to help you cut back such as e-cigarettes, nicotine patches and gum plus other medications.

Stretching – It’s not enough to just stretch your arms when you wake up. Your back needs a good stretch too to keep it both strong and flexible.

Try it: when stretching your back, it’s important to move in six different directions. This includes flexing forwards, backwards, rotating to the right and left and moving sideways right and left. You can do this sitting, lying or standing – the choice is yours. For more information on stretching exercises, take a look at our piece on the benefits of stretching.

Any one – or all – of these practices will go a long way to helping ensure that this most overlooked, yet pivotal part of our bodies remains in balance, strong – and able to provide the essential foundation we need for an active and happy life.

1. https://mayfieldclinic.com/pe-anatspine.htm [↩]
2. https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics [↩]
3. https://www.spine-health.com/blog/modern-spine-ailment-text-neck [↩]