Category Rehabilitation

The Acu-Hump Massage Tool

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I was recently given the opportunity to try a self-massage tool called the Acu-Hump, which is designed for home use by individuals who are suffering from back, hip and buttock issues. Generally speaking, I am definitely a fan of at-home self-massage devices, and am happy to promote any such products which not only are effective, but also easy to use. The Acu-Hump fits the bill on both counts. Now that I have used the device, I am now able to write a review here so that you can learn more about it and decide whether you might want to purchase one for your own use.

Let’s start with the general design of the Acu-Hump. The Acu-Hump is made of a slightly flexible polyurethane, and is rigid enough to support one’s body weight if someone sits on the device or lies on top of it during therapy. Granted, I’m only 126 pounds, but it certainly doesn’t feel like the Acu-Hump is in any danger of caving in on itself when I use it. There are 14 humps on the treatment surface which work like shiatsu or pressure point nubs, and they are extremely effective at causing a release of tight, tense muscles, just like a deep tissue massage from a professional masseuse. In addition, the gentle curved design of the Acu-Hump gently stretches the muscles which are being treated, whether you place the unit under your upper back, your hip, or your buttocks. Simply stated, if you like deep tissue massage like I do, you will LOVE the Acu-Hump.

I am very impressed by how effectively the Acu-Hump causes a myofascial release in any area it is used on, whether it is in the upper back (latissimus dorsi, trapezius), hips (piriformis, sacroiliac joints), or the buttocks (glutes, muscles which surround sciatic nerve). You can use the Acu-Hump daily if you want, since it will cause a wonderful reset of overused or tight postural back muscles and muscles in the buttocks. It’s great for everyone from those who sit at desk jobs all day, to people who stand or move around a lot, and it’s fantastic for athletes who pretty much live with muscle aches and pains.

The Acu-Hump is well designed, and the pressure points sit in excellent positions for just about anyone who uses it. It is also surprisingly lightweight for how durable it is, so it can be taken to the office, to sporting events, you name it. My favorite use for the device is to sit on it, because I always have pain in the muscles of my buttocks, but I also love using this on my upper back right below my shoulder blades, and I also love using it at my sacroiliac joints in my lower back to soften the tendons and to get some relief from stiffness and pain which I experience on occasion. It’s so versatile that you can use it on numerous areas to get a great stretch while also benefitting from the self-massage properties of the device.

The Acu-Hump is available on Amazon. For more information on the Acu-Hump, and to visit their website, please go to  https://www.acuhump.com

Disclaimer: This is a sponsored post. I was given free product and compensation for my time to put together this informative blog post, but the opinions expressed here are truly my own.

What To Do When Your Parents Need Different Types of Senior Care

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Written by Julia Merril of befriendyourdoc.org

Dr. Stacey Naito of Dr. Stacey Naito’s Blog is a board-certified family practice physician with a wide range of interests that she shares with readers. Read more informative articles today!


Image via Pexels

What To Do When Your Parents Need Different Types of Senior Care

As your parents age, they may need help finding senior care or an alternative living situation. When that time comes, you may be faced with an unexpected challenge — figuring out what to do when only one parent needs to move into a nursing home. Dr. Stacey Naito of Dr. Stacey Naito’s Blog explains that by involving your parents and handling the process with compassion, you can create a smooth, loving transition.

Choosing a Nursing Home

The right nursing home is essential for your parents’ comfort, health, and financial stability. As you choose a facility, follow these steps:

  • Verify insurance coverage. Find out how much your parents’ plan will pay each month.
  • Identify appropriate facilities. Find nursing homes that accept your parents’ insurance and fulfill their care requirements. Go online to find the facilities in your area and read up on pricing information, payment options, and reviews. You’ll find nearly 80 assisted living communities in Los Angeles.
  • Determine excess costs. Calculate the extra monthly costs for each facility.
  • Make a short list. Select facilities that fit your budget, care, and location preferences.
  • Read reviews. Look into the reputation, quality of care, and services at each facility.
  • Visit facilities. Bring both of your parents to check out your top 3-5 nursing homes. Look at factors such as cleanliness, activities, and interpersonal relationships.
  • Ask about openings. Find out when a room or bed will open.

Paying for a Nursing Home or Assisted Living Facility

In the United States, US News & World Report notes that the average room in a nursing home costs more than $100,000 per year. For a shared room, you can expect costs of more than $93,000 per year. Some ways to cover nursing home costs are:

  • Medicaid
  • Long-term care insurance
  • Life insurance
  • Savings and retirement income
  • Family contributions

Keep in mind that costs can vary significantly between states and cities. If you live in a different city, you might save money by moving your parents to a nursing home near you.

Helping Your Other Parent Downsize

Maintaining a home is a big job; when one parent moves into a nursing home, your other parent may want to move as well. Some options are:

  • Move the parent in with you or a sibling
  • Find a smaller apartment or condo near the nursing home
  • Rent a room in an assisted living facility

When your parents are moving to different places, you’ll need to deal with two moves. A moving company can make the transition easier for everyone; they can handle the packing and the heavy lifting so you can focus on your parents. For safety and security, choose a trusted company by reading moving company reviews online and selecting the best one. Ideally, the moving company you choose has experience with senior moves. 

Providing Compassionate Help to Aging Parents

Moving your parents into separate homes can be emotional and exhausting for everyone involved. As an adult child, DailyCaring points out that all of the stress can make it harder to remain compassionate. To ease the process, you can:

  • Hire a senior move manager. They’ll help with sorting, organizing, and selling belongings during the downsizing process.
  • Take personal time. Make time for your friends and favorite activities.
  • Ask relatives for help. Don’t be afraid to lean on siblings, aunts, uncles, and cousins.
  • Get support. Join a support group to express your emotions in a safe place.

Managing the Senior Care Process

With patience and compassion, you can help both of your parents settle into new homes. Remember to put a lot thought into choosing the right senior living facility, paying for continued care, helping with downsizing, and providing all the care you can. 

Regular Self-Care Activities Boost Your Mental and Physical Health

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By Karen Weeks

When you commit and devote the time to care for yourself, your body feels better. You radiate health and energy and can operate at your peak physical performance level. But all those self-care activities also benefit your mind. Here is a look at how healthy living boosts your mental health, presented to you below by Dr. Stacey Naito’s Blog.

Eat Nutritious Food

A focus on healthy eating gives your body the nutrients and calories needed to thrive. Fill your plate with colorful fruit and vegetables and add a small portion of lean protein, such as salmon, chicken, sirloin, eggs, or turkey. Also, focus on consuming whole grains, nuts, seeds, legumes, and low-fat dairy products. Eating these foods keeps your blood sugar steady to prevent mood swings. 

Don’t forget your snacks! When the afternoon slump kicks in, choose a smoothie, fruit, or a handful of nuts instead of a bag of chips or a sugary soda. Then your hunger will be taken care of, and you’ll also get a burst of energy to help you mentally focus for the rest of the afternoon.

Do Exercise You Enjoy

Exercise doesn’t have to feel like work when you do an activity you love. Besides keeping your body in shape, research has shown exercise reduces anxiety, alleviates depression, and improves your sense of well-being and self-esteem. Do whatever activity you enjoy, such as brisk walking, swimming, cycling, jogging, or dancing.

Create a Healthy Home Environment

Is your home a relaxing place that you enjoy being in, or does your family argue, complain and make overly critical comments about the house? The fix may be more straightforward than you think. A dirty and cluttered home is unpleasant to look at and impacts your mental health by limiting your ability to focus, increasing your stress levels, and can cause conflict in relationships. Declutter and clean your house to transform your home into a vibrant and fresh space. Open up the windows to let some fresh air in as well. You’ll be surprised what a difference a clean and tidy home makes for you and your family.

If you have items that you want to keep but you simply don’t have room to store in your house, look for storage options outside the home. Storage units are affordable ways to securely stash items (big or small) until you decide what, exactly, you want to do with them. Use websites designed to help you with finding self storage in Los Angeles. With over 130 different storage options in LA, chances are you can find something near your home.

Seek Counseling

If you’re experiencing issues with anxiety or depression, a mental health counselor can help you feel better. The therapist can help you create healthy and productive coping mechanisms and tools to help you manage your emotions.

Don’t let your packed schedule or dread of an office visit turn you off from seeking the help you need. A great and popular new alternative is online therapy. Various telehealth online platforms are available, offering a variety of licensed therapists for you to connect with for assistance. You may even be able to secure a same-day appointment. In addition, telehealth therapists accept most insurance plans, keep out-of-pocket costs manageable, and offer more affordable co-pays than an in-office counselor. 

Take a Trip

Traveling to a new destination takes you out of your routine and immerses you in new sights and experiences. A pleasure trip can reduce your stress and lift your spirits. It can also heal your job burnout caused by working too many hours for a lengthy period. For the ultimate in self-care travel, book a wellness retreat in a location you’ve always wanted to visit.

You probably already noticed how your self-care activities keep you physically healthy. Take steps to declutter your home (and store away anything you want to keep), start exercising, and book a relaxing self-care trip. Now you know the mental health benefits you gain as well.

How To Have A Social Life While Recovering From Addiction

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It was the partying and bars that helped bring you to this point. After years of self-destructive behavior, failed relationships, and even some run-ins with the law, you’ve finally managed to walk that straight edge. You’re clean and sober, and you have every reason to want to keep that going. 

But you also deserve friends, fun, and the rest that comes with having some kind of social life. That can be tough when you’re recovering from addiction. Society as a whole is not designed to be supportive to those in recovery. But without social interactions and good times, the resulting depression and loneliness can trigger a relapse. 
To help, Karen Weeks of Elderwellness.net shares some tips for staying clean and sober while going out and having fun.

Image Source: Pixabay

Finding The Right Activities

One of the keys to staying sober while going out for fun activities is picking the right ones. This takes some of your history into account. If you spent way too much time in your previous years in dive bars, heading to hear a band at one might not be the best idea. Here are some activities that help support you in your addiction recovery. 

  • Play some games: This doesn’t mean sitting alone on a couch playing video games. You need social activities. Instead, get some friends together for board games. Bring a pack of cards to a restaurant and play there. And yes, video games with a bunch of friends in the room does count. 
  • Go see some live sports: Sports loyalties bring out a passion from their fans. Even if you barely know people, you can quickly bond over a game. But instead of hitting the bar scene, go see the game live. Professional leagues can be expensive, but minor leagues can be even more fun. 
  • Join a local league or sports club: Speaking of sports, you can have a social life by joining a local league or amateur sports club. Many adults get together on weekends to play some football, basketball, and more. 
  • Check your local library and park district: You’d be surprised how many social activities are now being offered by your hometown’s library and park district. Visit their website and look to see what clubs, events, and happenings you can attend. 
  • Reconnect with former friends: If you lost touch with friends along the way, rekindling old friendships can be a healthy way to heal and move forward in your sobriety journey. If you have trouble finding old classmates, try a site like ClassFinders, which makes it easy to track down school friends by graduation date and alma mater.

Going Along With The Group

You can’t be that person who’s always telling the group where they need to go. Sometimes, you’ll have to head with your friends to some place that can challenge your sobriety. It’s not inevitable, but it is something you can handle. 

First, explain to your friends why certain activities are just not for you. There’s a difference between going to a restaurant that serves alcohol and a dive bar that serves nothing but cheap booze. Your friends will understand. 

Once out, a big way to stay sober is to change your focus. Instead of thinking about how you can’t enjoy a few drinks, focus instead on how you can mingle, talk to people, eat great food, that sort of thing. In other words, give your mind something positive to think about. 

Just make sure you have an exit plan. Hanging out at a club can be great, but what happens when you suddenly realize everyone around you is high? You need to know when to leave. But you also need to know how. 

A Sober Companion Can Save You

When you’re out and about, having a close friend who can leave with you can be a lifesaver. Suddenly leaving a club or house party is embarrassing, but it’s less so when someone is heading out with you. Find a friend that you can depend on like that, and be sure to make it up to them if you have to leave early. 

It’s not always easy living the sober life. You’ve already made many big changes to your lifestyle, and more are probably on their way. But that doesn’t mean you can’t have a social life. Just pick your activities carefully, focus on something fun and sobering, and make sure you have an exit plan. 

Chronic Back Pain: How to Sleep Through It

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Check out this great article by Karen Weeks on getting a good night’s sleep while battling chronic back pain.  Karen has more great content on her website, https://elderwellness.net/

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One of the comforts of going to sleep at the end of the day is the privilege of leaving behind your worries for eight hours. However, if you’re living with chronic back pain, that worry sticks around in addition to the fact that you won’t be able to fall asleep right away, compounding your problems. Getting a good night’s sleep can be difficult if you’re suffering from back pain, but there are ways to make it happen. Dr. Stacey Naito presents tips for learning to love falling asleep while living with chronic back pain.

Yoga Before Bed

Practicing yoga before you head to bed for the night can help stretch your sore muscles and give you a better chance of falling asleep right away. The ancient practice has numerous health benefits, and research has shown that practicing yoga regularly may even reduce the need for pain medication. There are many different poses you can do that are beneficial for back pain. Doing a few poses before bed will help strengthen your muscles and improve your posture, leading to less pressure on your back in your day-to-day life, resulting in less overall back pain.

Utilize Your Smartphone

Technology is there to help you in most areas of your life, including your sleep. There are a number of different apps available aimed at helping you sleep better at night. Sleep Cycle is an alarm clock app that monitors where you are in your sleep cycle each night and wakes you at an optimal time within your preferred time frame so you feel the most refreshed. White Noise allows you to play soothing sounds from your phone to help you either drown out outside noises or add sound to a too-quiet room. Calm is a leading meditation app for beginners, allowing you to try out the art of meditation in order to calm down your mind at night.

 

Note that some of these apps stay running throughout the night in order to monitor your sleep or to keep you from waking up sporadically. Make sure that your smartphone has enough battery life! You’ll also want to ensure that your home internet connection is running smoothly. Fast and reliable internet service will give you the freedom to run any of these apps overnight without worrying about being disconnected. 

Improve on Your Sleeping Position

We all have preferences when it comes to our sleep positions. Thankfully, there are different ways to improve your preferred sleeping position to help lower your back pain. For side-sleepers, add a pillow between your legs and pull your knees a little toward your chest to stretch out your lower back. If you prefer sleeping on your stomach, place a pillow under your pelvis and forgo the pillow under your head (or switch to a flatter one). For those who like sleeping on your back, place a pillow beneath your knees to add a slight curve to your spine.

 

Whatever the cause of your back pain, know that it doesn’t have to sentence you to a lifetime of insomnia. Chronic back pain can impact your daily life in a number of different ways, but don’t let it control how much sleep you get at night. Lack of sleep impacts your life even more, causing you to become disoriented, unfocused, and unable to finish your day’s tasks. Use these tips to sleep easier at night and reduce your chronic back pain one night at a time.

Hit Those Fitness Apparel Holiday Sales!

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I’ve always been a fan of online shopping, and have relied on it for many years, way before this crazy year forced us to do the bulk of our shopping online.  However, it can be tricky to figure out which brands fit best, especially when it comes to fitness apparel and accessories.  For this reason, I turn to tried and true brands like Under Armour which consistently manufacture quality merchandise.

Though I am willing to pay more for good quality items, who doesn’t love a sale?  I know that during the holidays, major fitness brands like Under Armour tend to offer deep discounts, coupons, and promos to pump up their sales while also giving shoppers a chance to save some serious cash.  But who wants to hassle with visiting each company’s site to check to see if they have holiday deals?  With Slickdeals, you don’t have to do that.  Slickdeals compiles information and lists all the best discounts which can be found across all major sports related brands, allowing shoppers to build the best strategy while shopping online.  Just leave it to the staff editors at Slickdeals, who will make sure that active coupon codes are loaded onto the site for your convenience.

If you want to check out the awesome deals which Under Armour has, go to:

https://slickdeals.net/coupons/under-armour/

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What do I search for when shopping for Under Armour items?  Well, I love the women’s ½ neck pullovers, and I am a huge fan of all their socks.  Yes, socks.  Under Armour makes the most comfortable, moisture-wicking, non-budge socks I have ever worn, and I love them.  I also love Under Armour’s backpacks and duffel bags, and may still look at the sale items even though I received an Under Armour backpack as an early Christmas present.  Since I love Under Armour socks so much, I might have to jump on the Women’s UA Charged Impulse Running Shoes which I just noticed are on sale.  Add a coupon or promo code from Slickdeals, and I am saving major bank!

 

Whenever I peruse the Under Armour website, I always check out the outlet, because there are great deals to be found on there, and with coupons from Slickdeals stacked on top of the sale prices, I can be sure to find some killer deals.  In fact, I just ran across a coupon code on Slickdeals which works for items in the Outlet section of the Under Armour website, so there you go! Under Armour has all kinds of sportswear for different climates and activities, and even has one pull-down menu on their website where you can search for merchandise by the type of sport you are interested in.  Sports categories include:

 

 

You can see from the sports categories list that Under Armour has a pretty comprehensive collection of sports apparel and accessories to accommodate different sports.

Whether you are a fan of Under Armour, or a fan of another major sports apparel and accessories brand, make the online shopping experience much easier by checking out Slickdeals.  You’ll find excellent deals there which will make your wallet very happy!

https://slickdeals.net/coupons/under-armour/

 

6 Interesting Benefits of Yoga for Seniors

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Photo credit: Rawpixel

 

By Karen Weeks

Karen Weeks – Elderwellness.net

karen@elderwellness.net

Yoga can be practiced by anyone at any point in their life. Participation in yoga has nearly doubled in just a couple of years as people have realized the powerful health benefits that it provides. If you’re a senior who is considering getting started in yoga, here are some benefits you may enjoy from your practice.

 

  1. Better dental health

 

There is a well-defined link between mental health problems, like stress and depression, and poor dental health. When you’re stressed out, your immune system is weakened and your gums are more prone to bacterial invasion. Antidepressants can also dry out your mouth, which can make it harder to wash food away from your teeth and gums. If you tend to grind your teeth when you’re stressed out, you can also have problems with your jaw. 

 

Yoga is an excellent activity to help relax you. You learn better breathing patterns as well as how to soothe your mind and body. These are good stress-reducing activities that have long-term effects. Despite yoga’s benefits for oral health, you should still find a dentist to visit if you have problems with tooth or jaw pain.

 

  1. Improved gut health

 

Changing diet and age can reduce the overall diversity of microbes in the gut, and this lack of diversity can make the body less healthy and responsive. Hyperbiotics explains that exercise can boost gut health by improving the gut microbiome. The gut microbiome is the collection of microbes that naturally live in our bodies and help us digest. Yoga is one easy exercise you can start, even if you haven’t exercised in a while. This physical activity will help you achieve a happier gut, which will help you feel happier overall.

 

  1. Healthier joints

 

Yoga can improve flexibility and joint health. When it’s paired with meditation, it can reduce stiffness. Part of this comes from learning proper alignment of the body, as well as learning how to modify poses that can help minimize pain in your body. Meditation helps you develop a greater awareness of the stiffness in your body and work on relaxing whatever might get stiff.

 

  1. Reduced blood pressure

 

Research has suggested that yoga and meditation as a possible way to alleviate mild problems with blood pressure. Yoga can be a light-intensity activity, which is great if you’re a beginner. Physical activity is recommended for people who have high blood pressure, and yoga can be a big part of that. It can also help your stress response which can impact your blood pressure. Yoga is a good combination of getting your heart rate up while also relaxing your body and mind.

 

  1. Better balance

 

Research has demonstrated that yoga can be a powerful way to improve balance and mobility in older populations. This is especially important in arming you against potential falls and bone breaks. Yoga has all sorts of poses that can help you gain strength and balance within yourself, such as “tree pose.” It will also help you improve your core strength, which helps your balance as well.

 

  1. Strong bones

 

A critical part of bone health is getting physical activity. Some activities are better than others when it comes to building and maintaining strong bones. Yoga is one of these activities, as you build greater strength in your muscles and bones, and you can do it all in a low-impact way. However, if you have low bone density, make sure you do alternatives to specific poses or avoid them outright, such as forward folds and spinal twists. Listen to your body, and avoid any pose that feels painful.

 

Where to Do Yoga

 

Now that you’ve learned all about yoga’s benefits, you may be interested in how to get started on your own yoga practice. The beauty of yoga is that it can be practiced in the comfort of your own home. You can access fitness apps on a fitness tracker or other device to learn yoga poses, or refer to YouTube exercise videos that are geared toward seniors. You may also find that during your at-home practice, you’ll want to enhance your yoga routine with additional exercises like stretches, chair exercises, and resistance training. Mixing up your exercises can help you stay motivated and improve workout performance.

 

If you’d prefer to practice yoga outside of the home, you can learn from a professional yoga instructor who can teach you how to do each pose properly. You can check out some yoga studios in your neighborhood; some may even offer classes specially suited for seniors. 

 

An important part of starting your yoga practice is modifying it to fit your individual circumstances. Start slowly, and focus on poses that you’re comfortable with. As long as you’re careful and comfortable with your progress, yoga is worth giving a try in your senior years.

Healthy Living Tips for Seniors on a Fixed Income

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Please check out this fantastic article, written by Karen Weeks, which is full of tips on how to live healthy and strong as a senior on a fixed income!

by Karen Weeks – Elderwellness.net
karen@elderwellness.net


Image by Xevi Casanovas via Unsplash

As you get older, it’s more important than ever to make your health a priority. Unfortunately for seniors living on fixed incomes, a healthy lifestyle can seem financially impossible. Nutritious ingredients, fitness classes, and other healthy living resources don’t come cheap. When money is limited, it’s hard to find room in your budget.

Forgoing healthy habits may save money in the short-term, but it costs seniors in the long-run. A healthy lifestyle is one of the best ways to prevent chronic illness, and if you don’t take care of yourself, you’re more likely to develop health problems that are costly to manage.

That’s why it’s so important to adopt healthy habits now, no matter your budget. If you’re a senior living on a fixed income, these tips will help you stay healthy without spending a lot.

Eating Well

Learn how to grocery shop on a budget
If you look at the price of packaged organic goods, healthy foods can seem out of reach. Instead of worrying about organics, focus on eating a diet high in vegetables of any (and every!) type. If fresh vegetables are too expensive, frozen vegetables are just as nutritious without the sodium content of canned goods. Dried beans, whole grains, frozen fruit, canned fish, and eggs are more cheap and healthy foods. Avoid frozen meals. While they seem like a good value, most frozen dinners are high in sodium and saturated fat.

Make use of food assistance programs
If you find yourself skipping meals or eating poorly to save money, look into food assistance programs like the Supplemental Nutrition Assistance Program, the Senior Farmers Market Nutrition Program, and Meals on Wheels. Meals on Wheels is an especially helpful resource if you live alone and have trouble leaving your home.

Staying Active

Get cleared for exercise
It’s safe for most older adults to exercise, but it’s still wise to talk to your doctor. Your annual wellness visit is a good time to ask if you should take precautions before starting an exercise program. Keep in mind, however, that Medicare’s annual wellness visit doesn’t include a full physical. You may owe a copay if your doctor recommends bloodwork or other tests to clear you for exercise.

Exercise at home
There’s a lot of exercise seniors can do in the comfort of their homes. Basic strength and balance exercises, important for senior fall prevention, require minimal space and no special equipment. Use these 14 exercises from Philips Lifeline to get started.

Join a senior center
Do you prefer the camaraderie of group exercise? Senior centers offer tons of activities for older adults, including exercise classes like tai chi, yoga, and Zumba. Not only that, but all of a senior center’s services are available free or low-cost. No matter where you live, there’s likely a senior center in your neighborhood.

Getting Help at Home

Apply for the Assisted Living Waiver Program
If you need caregiving but don’t want to move into a nursing facility, consider assisted living. Under the Assisted Living Waiver Program, California seniors receiving Medi-Cal benefits can receive a reduced rate for assisted living. With facilities in California having a median cost of $54,000 annually, that’s a valuable benefit. However, not all facilities participate, so it’s important that seniors understand how to research assisted living facilities. Online search tools are a good place to start looking for a facility that meets your needs, but once you find one you like, you’ll need to check if it participates in the waiver program.

Get a roommate
Unfortunately, not every senior who needs help affording care qualifies for a waiver. If you could use help at home but don’t need nursing home-level care, consider a roommate. A roommate can be a housemate who splits the bills or someone who provides housekeeping and companionship in exchange for reduced rent.

Living on a fixed income forces you to get creative with your money, but it shouldn’t stop you from living well. If you’re having trouble affording the things you need to stay healthy, reach out to your Department of Aging and Adult Services to learn what resources are available to you.

Seated Stretches To Energize You

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If you work at a desk job, you probably don’t think much about stretching your body and recharging it, but it’s one of the best things you can do for your body and your spirit.

Though I think it’s always best to step away from your desk to increase circulation, stretch, and reset your mind, I know that isn’t always an option. So here are a few stretches which you can do while sitting at your desk. I challenge you to perform these stretches right now as you read this blog post so you can see how easy and quick they are.

NECK CIRCLES:
Inhale, then exhale while dropping your chin to your chest.
As you slowly inhale, rotate your head to the right, bringing your right ear near your right shoulder and stretching the muscles on the left side of your neck.
Keep rotating until your neck is fully extended and pause, then rotate your head while slowly exhaling so that your left ear is now near your left shoulder and you feel a stretch in the muscles on the right side of your neck.
As your chin reaches your chest, finish your exhalation and pause.
Continue in this manner for 5 complete revolutions, then switch directions and perform 5 complete revolutions. Bring head to neutral and take a deep inhale, then slowly exhale.

SHOULDER SHRUGS
With arms at sides, inhale, then raise both shoulders near ears and hold for a count of 5.
Forcibly exhale through open mouth while quickly dropping shoulders.
Repeat 4 more times.

GRIP AND RELEASE
Make fists with both hands, holding for a count of 10.
Spread fingers out wide, holding for a count of 10.
Repeat sequence 2 more times, then shake hands out for several seconds.

OPEN HEART
With bent elbows, reach behind your lower back and clasp your hands together.
Aim to keep your palms together at all times.
Move the shoulder blades together.
Then straighten the elbows.
See if you can lift your arms up, away from your back.

NOTE: If this move is too difficult for you, hold onto a towel or belt, then pull arms outwards to add tension, then lift your arms.