Health and wellness blog

Pain from driving

6/12/2022

Have you ever noticed that you get more pains from driving? As a mom we spend so much time in our car and this can definitely lead to pain in our knee, hips, low back, and even ankles. And as much as our cars are stating they are ergonomically made for us, they are designed for comfort which in turn can cause us to get in this rounded forward position that we are in for hours on hours per day.

Here I will provide you with a few tips to help you sit up straighter in your car to help ease some of these minor and nagging aches and pains.

And since so many of us spend a lot of extra time in the car, we need to use this time wisely. Here are a few things you can practice while you are driving or sitting and waiting in your car that will help with those nagging aches and pains.

Make sure to focus on these things while you drive:

Make sure your feet are equal distance-right foot on the gas, left foot on the foot rest
Doing the above will help the hips to remain in neutral (ensure that you are reaching forward with one hip to reach the pedal), if you are bring the seat closer to the pedals
Try to create a neutral pelvis, adding just a bit of lumbar support to create the small S curve in the lower back
While slightly tucking your chin, let your head rest back on the head rest
Adjust your mirror as soon as you get in the car, so that as you begin driving and relaxing you will notice that you no longer see the mirror; this will be your reminder to lengthen back up again.

If you are looking for more posture tips and ways to stack movement into your daily life than I would recommend checking out our Membership where we provide you with posture tips and exercises, workout for the busy mom, and delicious family meal plans.

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Avoid waking up in pain

10/25/2021

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It happens all to often, you feel like you get a great night's sleep but once you jump out of bed, your shoulder or hip begins to ache. We all just end up saying, I slept on it wrong last night and then hope that the next evening it will just fix itself. Unfortunately this tends to be a cycle that we continue over and over again. So what can you do to avoid waking up in pain?

You are going to need to look at how you sleep and try to access what may be causing the problem. In this video I will share with you a few things you can do to hopefully ease the pain if you are a belly or side sleeper.

If you are looking for help with your posture or want to work on getting a better night's sleep, than you will want to grab our Free Posture Guide where we provide you with 3 steps to fix your posture.

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Check out these other blog's to learn more:

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hanging is not just for kids

9/22/2021

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Hanging is a very important movement pattern for us as humans. Our shoulders are designed to move in many different directions, they are a very mobile joint, yet, most of the time in our everyday life, they are down at our sides. And we are surprised when they become injured when we start to push heavy things over our heads, like shoulder presses and picking up our children and bringing them up to our hip or something; yet most of us haven't been doing these movements and now we think we can with 10-15 pound weights!

And unfortunately, what happens is for many of us, once we hurt ourselves, we think it's the workout that we've done, or we start to question that we've pushed ourselves too hard. But really, it's not the workout design, that's usually the problem, the problem is more about the lack of movement in your own body. So if you are not moving your arms over your head, often, then please don't go out and start lifting heavy weights over your head. It's just it's they're not ready for it.

Instead take some time to prepare yourself.

One way you can do this, is by putting yourself into a position where your arms are over your head and load that position. You can do this by practicing hanging from a bar. We have a pull up bar in our house, and we use it for our children and for ourselves. And I'm gonna be honest with you, I can't do one single pull up, my upper body strength is not there. So what I use it for instead is just for hanging from, it helps to open up my shoulders, it helps to kind of reset my positioning from being in that rounded forward posture most of the day.

It helps to reset everything, it opens up the shoulder complex, and stretches the muscles in our chest. This is truly one of the best things that you can do for your shoulders. If you deal with impingement, if you deal with mid back rounded shoulder or you've got this forward head posture, that's another thing that just getting into that hanging position can help.

So either grab the kids and head to a park or buy a pull up bar through Amazon and begin using it now. Also make sure your kids are practicing it, as most of them will be able to hold themselves up from a young age, and the adage is true, if you don't use it you lose it. So give them an opportunity to be one up in life by starting them out early with this.

If you are dealing with aches and pains from life as a mom than I would encourage you to grab my FREE E-book on the 3 steps to fix your posture along with 5 quick exercises you can do daily to help you start to feel better.

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want to sit on the floor with your kids?

3/22/2021

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As a mom we find ourselves on the floor A LOT! Whether it's playing a puzzle or reading a book with them, cleaning up after them, finding something that fell under the couch, or just getting down to their level more we are sitting on the floor quite often and we may start to feel the aches and pains of this. So I wanted to share a few tips with you on how you can sit on the floor more comfortably, how to know when to move, and what is the best way to sit on the floor.

Join our Facebook community for more tips and tricks to help get you moving more and moving more of you!

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Are You Ready to Run?

1/14/2021

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4 things you need to be able to do prior to going out for your run

Feet need to be strong enough and you should be able to balance on one foot for 30 seconds (both feet)
Can you keep your hips level or do you sink into your hip
Be able to squat without your knees falling in
Control the pressure in your core, if you have a bread loaf in your belly you should not run

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Relieve your Jaw as a jaw clencher

1/7/2021

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Massage your jaw by pressing down firmly (not to hard) and allow the fingers to slide down to the jaw line from where the jaw connects to help relieve tension. From there you can place your thumb underneath your jaw and gently press up and and in a circle to massage that area as well.

If you drink smoothies in the morning, grab a hand full of nuts to eat along side of the smoothie to help work the muscles in your jaw as this will help to relieve any tension headaches.

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3 exercises for upper back and Neck tension

12/31/2020

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We are a society that spends so much time sitting and not moving that we have started to change our posture.

Our head juts forward
Our shoulders round forward, moving into an internal rotation
Our upper back begins to round

All of these things and more creates a lot of tension in the upper back and neck. To help counteract some of that, we need to start practicing some myofascial release and stretching techniques.

Here I provide you with 3 exercises you can do to help to start to relieve some of that tension and ease sore tight muscles.

If you would like more tips on posture and some quick exercises to practice daily, grab our FREE posture Fix Guide.

Posture Guide

If you'd like to read more, check out some of our other blogs:

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owner:

Courtney is a Mom and movement specialist, who wants to help you move more while raising healthy humans.

Pain from driving

Avoid waking up in pain

hanging is not just for kids

want to sit on the floor with your kids?

Are You Ready to Run?

Relieve your Jaw as a jaw clencher

3 exercises for upper back and Neck tension

owner:

Grab our FREE e-book for the 3 steps to fix your posture

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