Therapeutic Thursday?

Relaxing Exercises

source: tranquilityisyours.com

Learning how to relax can greatly improve your health and

well-being. That's why it is so important to find ways to

introduce more relaxation into your everyday life. If you

don't learn to manage stress, stress will manage you; and

left unchecked, stress can be draining, cause anxiety, and

even trigger health issues.

Relaxation exercises are a great way to relieve stress.

The exercises below can work wonders on the stress knots

in your shoulders and neck regions - on the stress that

accumulates in your muscles - and even against certain

stress headaches. These relaxation exercises are also

great, because they are not strenuous. Each position is

very easy to perform, can induce relaxation when you are

tense, and can also provide instant stress relief.

Relaxation Exercise #1 - Legs across chair

Begin by getting a chair. Now lie on your back on the floor, and place your

legs across the seat in a sideways position. Make sure the chair is right up

against the bend in your knees. This relaxation exercise provides stress relief

to your lower back. It also allows your whole body to let go of tension and begin

to relax. Slow down your breathing too. Breathe slowly in and out through

your nose. If you really want to go deep with this relaxation exercise, try

covering your eyes with a moist warm towel. Stay in this position for several

minutes. Try ten to fifteen minutes to enjoy the full benefits.

Relaxation Exercise #2 - Bottom against wall

Next, put the chair aside and move your buttocks up to the base of a wall and

extend your legs straight up the wall. Make sure your bottom is as close to the

base of the wall as possible, and that the small of your back is flat against the

floor. You can place your arms straight out on either side, or just keep them

by your sides. Again, keep your breathing slow, or do some breathing

exercises. This position really gets your blood flowing and helps the body

release stress.

Relaxation Exercise #3 - Knees into the chest

Now bend your knees and bring them close to your chest. Hold your legs to

your chest with your hands if you can. That really helps stretch the lower

back. If holding your knees close to your chest is not relaxing to you, just keep

your knees in a bent position as close to your chest as possible. Close your

eyes, breathe in through your nose and breathe out through your mouth. Slow

breathing is important here to help keep your body from tensing up.

Relaxation Exercise #4 - Blanket against back

Now here's the last of the relaxation exercises, and it’s the best. Slowly move

away from the wall. Don't jump up quickly. Instead, roll over on your side, and

use your hands to push yourself up into a sitting position. Now take a blanket,

towel or cloth and roll it into the shape of a log. Place it on the floor and lie

back on the cloth so that it's horizontally straight across your shoulder blades.

This is a great shoulder relaxation exercise. It stretches out your shoulders

blades and opens up your chest. This feels great after hunching over a

computer all day, and really helps to release the stress knots in your

shoulders, and other tensions that can form in your neck and back regions.

There you have it. Simple, easy, and effective relaxation exercises to help

relief stress. Remember, when you're done, don't get up quickly. Roll over on

your side, and use your hands and arms to push yourself up into a sitting

position, and then continue to get up slowly. Do any or all of the relaxation

exercises separately, or in the order demonstrated.

The key to finding true relaxation is balance. If you are use to a hectic lifestyle

you may feel that relaxing might make you lose your edge. You may also be

addicted to the affects of adrenaline, and find it problematic to relax. But

remember your body can't remain on high alert all the time. It will eventually

lead to burn out, and encourage physical ailments.

Therapeutic Thursday?

Ok, so no more "Spa Sunday" we are moving it to Thursday! Any suggestions on a title?

Cellulite..Ugh..

Are you swimsuit ready? For most women cellulite is the bane of the summer months.

Scuttlebutt and Prattle are here to help!

2 Home remedies for getting rid of cellulite..although we know there are more options out there, here are the two we like!

The wannabe-nurse in Prattle asks: What is cellulite exactly?

Cellulite comes about when enlarged fat cells pinch the blood vessels, blocking the delivery of key cellular nutrients and hampering the removal of waste products (toxins). Increased cellular toxin levels can change the cellular metabolism. This change often leads to a hardening of collagen fibers surrounding the cells and causes the surrounding tissues to swell. These hardened fibers then drag the skin down, while the swollen tissues push up to the surface the skin, resulting in the bumps and dimples associated with cellulite.

Though diet and genetics are primary factors in fat cell size, the body’s hormones can play a critical role. This makes it possible for even thin people to have cellulite. Cellulite is most commonly found in the thigh and buttock area, but can also be found in the knee, hip, lower abdomen, and under arm areas.

Anyone can have cellulite; however, it is most common in women because of the differences in connective tissue between women and men. Women have vertical strands of connective tissue bundling pockets of fat together. As fat cells swell and the connective tissue hardens and pulls down, dimples appear. Men have arrangement of connective tissue that is at more of an angle and therefore they do not have the downward pull of connective tissue which can result in dimples. (Sorry ladies!) Additionally, increased blood flow can help to remove the toxins in the skin that will build up over time without proper blood circulation.

Relaxation - The Home Remedy Everyone Should Make A Priority

Even If You Don't Need A Home Remedy For Cellulite!

Stress is a very toxic thing for our body and our mind. Living a hectic and stressful life can lead to many health problems, one of which is the build up of cellulite. The chemicals that are associated with stress can break down the body's immune system, leaving your body vulnerable to the harmful affects.

By recognizing what may be causing some stress in your life, you can begin to make some changes to eliminate it. Using relaxation therapy as a home remedy for cellulite not only helps in the process, but also strengthens your immune system and prevents other ailments.

What?? Coffee As A Home Remedy For Cellulite?

YES! COFFEE!

As strange as it sounds, caffeine is one of the active ingredients in most anti-cellulite creams because it is known to break down fat deposits and increase blood flow.

Using caffeinated ground coffee right from your own kitchen can give you the effects of some of the expensive cellulite lotions or creams on the market.

After you have brewed a pot of coffee, use the still warm coffee grounds mixed with your favorite body lotion and massage into your trouble areas. Wrap or cover the area with plastic wrap and leave on for about 30 minutes. Just shower as normal, to wash off the coffee grounds.

Use this method a few times a week for the best results.

source text: www.squidoo.com

source photos: web

Spa Sunday

From everydayhealth.com

6 Ways to Take a Mental Vacation

Sometimes you need to get away, but you don't have the time or money. Don't despair: A mental vacation can help reduce your stress.

By Diana Rodriguez

Medically reviewed by Lindsey Marcellin, MD, MPH

Small stressors can quickly add up to major stress and one big stressful event can send you reeling, with no idea of how to start addressing it. If you could just get away for a little stress relief, you know you would be okay. But too few of us have the time — or the money — to run off on an impromptu vacation.

Well, you don't have to spend a dime or go anywhere other than a quiet spot nearby to take a mental vacation.

Stress Relief: Take Off on a Mental Vacation

If you don’t find a way to reduce stress, your health will pay the price, both mentally and physically. It’s not necessary to get a lengthy massage or head to a beach to relax — you can unwind every day in simple ways and still get a major benefit.

"People who are under a lot of stress have physical problems related to constantly being under stress," says Sally R. Connolly, a social worker and therapist at the Couples Clinic of Louisville in Louisville, Ky. "And if you don’t find ways [to relieve it], even in small periods of time, you can have long-term consequences." It's crucial to add stress relief to your everyday routine, she says.

Connolly suggests learning techniques to reduce stress and trying to sneak in one or two each day. "Even if it's five minutes in the morning and five minutes at night, just find time to do that," she says.

Stress Relief: Six Quick Mental Trips

Visualizing a stress-free place and other relaxation techniques are quick and easy ways to help your whole body calm down and give you just the boost you need to get on with your day. Connolly suggests these six ways for you to slip away on a mental vacation to reduce stress:

1. Read a book in bed. Connolly says this is a great escape and can leave you feeling refreshed, relaxed, and ready to face whatever is outside your bedroom door. Your bed is warm, cozy, comfortable, and a peaceful place for you. It feels luxurious, and getting lost in a good book is a perfect way to forget, then refocus, your own thoughts.
2. Visualize relaxation. Steal a few quiet moments to close your eyes and think of an image that relaxes you — such as the warm sun on your skin and the sound of the ocean, a big country field sprinkled with flowers, or a trickling stream. Connolly suggests thinking back to a time when you felt peaceful and relaxed, and focus on releasing the tension from your toes to your head.
3. Look at pictures from a happy time. Connolly recommends pulling out snapshots from a photo album of a family vacation or a fun dinner with friends. Reflect on your memories of that occasion, and what made it so enjoyable. Spend a few quiet moments reminiscing, and you'll find yourself more relaxed.
4. Look out a window. Distract yourself by focusing on something other than what's stressing you.Grab a steaming cup of coffee or tea, close the door, and take a mental break. Do a little people watching, appreciate any birds within view, or enjoy some fluffy clouds rolling by. Allow yourself to daydream for a few minutes.
5. Listen to a relaxation CD. Invest in a couple of these CDs for a short daily escape, says Connolly. You may like to hear chirping birds, rolling waves, or gentle rain — whatever your choice, closing your eyes and listening to these soothing sounds while doing some deep breathing can help you relax and de-stress.
6. Take a walk. Exercise is a great way to relieve stress because it's a great escape for your mind. Head out for a quiet early morning walk or lace up your sneakers on your lunch break. Walking along a trail, waterfront, or other peaceful place when possible may offer even more relaxation.

found at http://bit.ly/9TqVuM

Treat yourself to a 5-, 10-, or 20-minute mental vacation each day and train your body to relax and reduce stress — you'll be amazed at how much better you feel after taking just a few luxurious moments all to yourself.

http://www.everydayhealth.com/healthy-living/take-a-mental-vacation.aspx

*Scuttlebutt and Prattle know that not all these will work, or even some of them for some people. The trick is to find what works for YOU and roll with it.

Scuttlebutt and Prattle, at your service.

Source text: www.everydayhealth.com

Source photos: web except where noted