STRETCH & REST CARE for the wellness warrior |
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Do you find it challenging to slow down to turn on your rest & relax mode? If so, you might need to Make Space. One way is to declutter. Do a quick check in. Is there anything that you need to let go of or finish up that is draining you? Is there something you’ve been thinking of doing or working on? Yes? Go do it! It’ll free up some brain space or move some energy to help you relax and slow down today. If you’re still struggling to slow down, here’s a podcast episode from my yoga nidra mentor, Karen Brody, that might help you overcome the resistance. In her Daring To Rest podcast episode #71, Karen has a discussion with Caroline Dooner about her 2 year rest journey and new book “Tired as F*ck: Burnout at the Hands of Diet, Self-Help, and Hustle Culture.” Gotta say I love that title 😊 but also the reminders of how many distractions there are that pull us away from connecting to our bodies and paying attention to those fatigue (warning) signals that when ignored lead to exhaustion and possibly burnout. It’s only when we slow down that we can feel and hear them. Also loved the reminder of how we get sucked into being “busy” to either numb out or fit in as it’s respected and rewarded in our society. I truly believe hearing other people’s rest stories can help you move forward on your own rest adventure and help with letting go of the shame & guilt that can be associated with rest in a hustle culture. You’re not lazy if you rest. And it doesn’t mean you have to sleep a million hours. Remember it's about baby steps & resets. It all adds up. Listen to the episode to do a rest checkup of your own life. It might help you identify some simple things you're doing that are draining the f*ck out of you (sorry- couldn't resist). Slow down to tune into your body. It’ll tell you what it needs to feel more energy & ease. Even though I’ve got my daily yoga nidra rest practice, I’m personally feeling the need to declutter before we take a long weekend to relax and celebrate our upcoming 18th wedding anniversary. I’m making space to rest & relax. I’m also preparing my body to slow down because I’m coming off such a busy, emotional time dealing with my father’s passing this summer. My body needs a variety of rest practices and more rest than I normally need right now. What does yours need? Happy Resting! Mollie
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I’ve known what I wanted to share with you this month, but it’s been delayed because you know life… I’ve had to focus on family and taking care of my energy to celebrate my dad’s life as he passed away peacefully with my brother’s and I by his side at the end of July. The more I look at pictures and have memories pop up, it’s becoming clear that dad was a big influence on my love of nature & water which ties into what I wanted to share with you. I grew up on South Florida beaches and lakes just like dad. My dad was a Bass fisherman his whole life. He later became a hunter after we lived in Louisiana, and he spent time with our Cajun relatives. Thinking of when I was younger, it feels like the longest periods of time I spent with dad was fishing on his Bass boat. He even taught us to water ski behind it. So embarrassing! Dad also loved to sit outside in the morning with his coffee and just watch nature. OK, so he was also known to get his BB gun out to scare away squirrels and raccoons from the pecans or bird feeders. But this Vietnam Army vet, who called yoga therapy “yogurt” while at one of his inpatient rehab stays, had his own way of meditating by calming and grounding himself through nature or on the water. He just didn’t know that’s what he was doing. Here are 3 ways you can easily tap into the healing power of water and nature yourself: 1. CALM YOUR BRAIN: visualize or sit in nature or near water and do some Cooling Breathwork. 2. CALM YOUR BODY: try this Qi Gong "Fountain" exercise. It’s a moving meditation to help you get in the flow and “just be water.” It can be done in sitting or standing. Kids love it. It’s a fun one to do when you need a quick break to clear your mind, calm your body, or recharge. Just 7 reps can make a difference and help you find your flow. Watch this short video to learn how simple it is to do. 3. CHALLENGE YOUR BODY & BRAIN: go Stand Up Paddle Boarding to get the benefits of the calming meditative powers of nature AND the core challenge to your balance & coordination from stabilizing on the water. Hopefully this will inspire you to spend more time in nature or near the water. If you’re not able to get outside, you can do the first two inside. And if you’ve never SUP, well what are you waiting for? It’s so much fun and a great thing to try over Labor Day weekend. Go try some "yogurt" :) Mollie P.S. Summer Savings Alert. It’s time to Roll. Our favorite foam roller is on sale until 9/30/22. It’s like having a PT, Chiro, Massage Therapist in one and the closest we can get to sending our hands home with you. You can find it here*. Then let us show you our favorite massage & stretch moves with the Rollga in one of our online camps. *denotes affiliate link It’s time… to give yourself the gift of rest. I know how foreign rest is to so many of us especially women, caregivers, and health professionals. We've got a 3 Day Rest Adventure to share with you - it's free so no excuses! It’s only been 3 years since I started my own rest adventure using the rest tool of Yoga Nidra. I found it when I was completely worn out from helping my dad through his 3rd cancer surgery in a year while he lived 6 hours away from me. A podcast during my last commute before I moved him back to my area caught my attention and that led me on a 40 day Yoga Nidra challenge. One nidra nap and I was hooked. I'll never forget the way it refreshed and energized my worn-out body (and soul). I've stuck with it almost daily since then and when I find something that is this powerful for my mind and body I always want to share it with everyone which leads me to taking another certification (i.e. Pilates, Fascial Stretching, Trigger Point Therapy). Ironically, I found myself doing my Yoga Nidra Daring To Rest™ facilitator training during the first few months of the pandemic. I was rapidly approaching burnout due to having to coordinate care of my complex neuro patients (and my dad) in an upside down medical system while we all were dealing with the stressors of living through a global pandemic. Having Yoga Nidra in my rest toolbox kept me from crashing into my typical burnout cycle. I saw the signs and added as much nidra rest when I needed it as best I could to get me through it. What I love about Yoga Nidra is that it addresses 3 layers of exhaustion- physical, mental/emotional, and soul exhaustion. Most rest tools address physical or only one area but the deep rest of Yoga Nidra using the Daring To Rest™ method addresses all three. The best part is you don’t have to do anything except lie down and listen to a recorded meditation. You’ll get the rest medicine you need at the time. For me, the pandemic brought on intense mental/emotional exhaustion I had only felt on that level a few times in my life- after a divorce and the death of my mom. Lots of brain fog. I couldn’t even focus on reading books which I love to do. I definitely didn’t have any creative juices flowing until about the middle of 2021. As much as I’ve wanted to share what I’d learned in my training with our community, I had to listen to my body. The message until recently was "not yet Mollie, just rest." Honestly before I knew about this rest tool, I wouldn’t have listened. I would have pushed through to get it out there as I know how much it helps and is needed. Even though the message I’m getting now is “let’s go” and the brain fog has lifted, the plan is to ease our way into sharing this new rest tool with you. I’m inviting you on a 3 Day Yoga Nidra Rest Adventure. It’s free and only takes 15 minutes each day. All you have to do is lie down and listen to a recorded Yoga Nidra meditation at a time that works best for you. You’ll want to commit to the 3 days in a row to get the most benefit. JOIN US ON A 3 DAY REST ADVENTURE  PREP WORK: MAKE SPACE FOR REST Your homework is to tune into your body and figure out what time of day you want to block off to rest for 15 minutes for your 3 day adventure. This will help you actually do it. It can be in the morning, midday when you have low energy, at the end of your workday before you transition to your evening home activities, or just before bed to help with sleep. The time doesn’t really matter. What matters is you commit to 15 minutes of rest for the 3 days by picking a time and blocking it off on your calendar as soon as possible. You can then schedule other activities around it. Trust that your mind and body will get what it needs no matter the time you pick. It’s OK if you aren’t normally a napper. This is deep rest and relaxation for your nervous system. You might just have the most nourishing nap you've ever had. Be open to testing it out. You have to feel it in your body to truly understand the benefits. It’s also OK if you're resisting because you’re telling yourself that you’re too busy. It’s normal for there to be resistance when trying something new and rest is not something that is encouraged by our society. Let the resistance pop up, notice it, but do it anyway. You deserve to rest no matter what your brain is telling you. SIGN UP NOW FOR 3 DAYS OF REST Say Yes To Rest! Mollie P.S. If you’re worn out, burned out or just in need of a time out, the free 3 Day Rest Adventure is for you. All you have to do is lie down and listen for 15 minutes. And we’ll give you 2 simple prep steps to help you actually slow down enough to do it. We’ve got you so… COME REST WITH US! How’s your body responding to springing forward? The online debates have begun about why we put our bodies through this twice a year. I’m in favor of this being the last time as I prefer more daylight at the end of the day. Regardless, we know it can take a week or so for our bodies to adjust so it’s a great time to support your brain and body by slowing down, simplifying and giving your brain less choices as it adjusts to the time change. Here are 2 specific brain supporting strategies you can use right now:
THE PROTEIN SHAKE SOLUTION: Start your day with a Protein Shake. Tips to Build a Balanced Shake:
GREEN SHAKE RECIPES: Kale Shake 1 serving Vanilla Protein Powder (can also make without it) Take 1 handful of kale (stems and all) 8 ounces of water 1 handful of frozen fruit or blueberries 1 banana (optional) Blend all ingredients until smooth. Cucumber Apple 2 cucumbers 2 green apples (cut into small pieces) 2 peeled limes Blend or juice everything together. You can add Vanilla Protein to this recipe as well. Green Protein Smoothie 1 serving Vanilla Protein Powder 9 ounces Almond Milk 1 handful Baby Spinach ½ cup Honeydew Melon Blend all ingredients until smooth. Green Apple Goodness 1 serving Vanilla Protein Powder 1-2 tsp of Almond Butter ½ cup of ice 8- 10 ounces of unsweetened almond or rice milk, add ice and water ½ green apple (cut into small pieces before blending) + 1 tsp of cinnamon or to taste. Blend until Smooth. Green On The Go: Green juice is everywhere now. You can drink your veggies if you are low on time. You can also add green super food powders* to your smoothie or water. One scoop of powder will give you probiotics for your gut, chlorella, blue green algae, digestive enzymes, spirulina, wheat grass, flax seed and all kinds of veggies for decreasing inflammation and improving gut health. It’s great for when you are traveling. No excuses not to eat your veggies. CHOCOLATE SHAKE RECIPES: If you’re a chocolate lover, it can be tricky to make a good tasting shake. You can throw vanilla protein powder into pretty much anything and it will taste good. Give these chocolate recipes a try. Chocolate Peanut Butter Shake Chocolate protein powder 7 oz of water or almond milk 4-6 ice cubes 1 tablespoon of peanut butter or almond butter 1 scoop of frozen yogurt or 1/3 frozen banana Blend until Smooth. Chocolate Almond Oat Smoothie Chocolate protein powder 8-10 oz of water/almond milk/coconut milk ¼ cup of oats 1-2 tsp almond butter Blend until Smooth. Chocolate Mousse Shake Chocolate protein powder ¼ cup of avocado Add some ice Blend until Smooth. Hope you find this transition less painful by using these Sun & Shakes strategies to support your brain right now. To Sun, Shakes, & Less Stress! Mollie P.S. For more stress management tips, download this Daily Planner to help you add 1-3 minute rest & relaxation breaks into your day. P.S.S. Check out our favorite vegan protein powder* here. *indicates an affiliate link Well I finally got a standing desk after wanting one for soooooo long. It’s a height adjustable standing desk platform that my computer monitor/laptop and keyboard/mouse sit on top of on part of my desk. Love it BUT... I got a little too over excited about it and ended up not being able to type for a few days. I forgot to follow my own advice about not overdoing it. It took me a bit to figure out why I was having headaches and pain in my hands and forearms. I finally put it together that it all started after getting my new fun toy. I went from sitting doing work tasks to standing several hours. I needed to break it up and build up over time. Standing and working on a computer is great for the hips, circulation, etc. but puts more stress on the neck, shoulders, and forearms because you’ve typically got less support when typing or writing. Plus your postural muscles have to work harder in standing. It’s real easy to tighten up your upper traps if your postural muscles get tired or if you’re so focused on work that you aren’t mindful your arms, wrists and fingers being on fire! Duh Mollie. LOL Remember your fascia (connective tissue) takes the shape of what you normally do each day. And it takes time to reshape it. If you do like I did and go from sitting most of the day to standing while on the computer, you’re most likely going to have new flared- up spots talking to you. It’s best to break up and build up your tolerance to new activities. It’s true for anything new. New workout. New shoes. Anything you’re doing for long periods. Long drive or commute. Long documents to edit. Long time on your phone. BREAK IT UP I highly recommend adding a standing option to your desk if you have a lot of writing or typing to do on a regular basis. There are some obvious health benefits that are well documented to standing more than sitting at work. Despite my initial issues, the standing option when writing or typing helps me focus more and my back and legs feel less stiff at the end of the day. I like the variety too. You can use the Mini Moves Daily Planner below to take breaks as you build up your tolerance over a few weeks. Stand up more! Mollie P.S. Need some tips on how to stretch and relax your body during your workday? Here you go:
It’s time to move it. Move your body. Let’s face it, there’s still a ton of chaos going on in our lives. One way to release all that energy you can’t help but absorb is to move your body. Sometimes we need to move our body to get an energy boost, but the prescription we need right now is to move our body in ways that release energy. Here are 4 MOVES to release all the anxious energy you’ve got trapped in your body. They will all help you feel more calm, centered, and confident.
Summary: Pick one move or try them all. You may have days when you need to throw everything at it to get back in your body (i.e. more centered and calm) so you can carry on. All is Well! Mollie What's on the agenda for you over the long, holiday weekend? Hopefully something to refresh your mind, body and soul. I don't know anyone that isn't needing more rest in their life right now. All forms of exhaustion- mental, physical, emotional- are at an all time high. So here is your Rest Prescription for the weekend. It's a great one to help you fall asleep but you can also do it floating in the pool and before taking a nap in a hammock. It's super simple.
If you get off track, start over at 32 or just pick any number and count backwards as you do a full inhale and exhale. You can pick any number. It doesn't matter where you start. If you fall asleep, woohoo. Just rest. When you wake up, you wake up. Whatever length of time it is, your mind, body and soul needed it. Get outside if you can over the weekend and do a few minutes of this breath work to take a nap. Use the exercise to help with sleep on a regular basis. Deep breaths and baby steps! Mollie P.S. Want better sleep? Download this 5 minute rest meditation to take a quick time out, prep for a nap or to relax your body before sleep. Hope you're staying cool & enjoying some summer fun so far. Summer is a great time to check in on how we are doing with our green, healthy living habits to support nature and the planet. Here are 5 tips to help you have a green, clean, healthy body & home while you help save the planet. 1. Look for businesses that are Certified B Corporations™: B Corps are for profit businesses that commit to balance both profit and purpose. These brands meet legal standards to consider not only the needs of their customer and employees in their decision making but also the environment and larger global community. 2. Look for the BUNNY LABEL to find brands that don’t do testing on animals. Download the cruelty cutter app to make it easier to shop cruelty free. 3. GROCERY SHOPPING:
4. HOUSEHOLD GOODS:
5. CAMPS WITH A CAUSE: our online bodywork camps will not only help you have a strong, calm, well-rested body but every camp sale supports an organization that improves the health & welfare of animals and wild life like the Beagle Freedom Project & Sheldrick Wildlife Trust.
Remember it all adds up. Mini moves & baby steps to have a healthier body and lifestyle. The brands you chose matter for not only you and your home but our planet. Go More Green! Mollie P.S. More scoop on 2 of my favorite Animal Rescue & Rehab organizations that we support with every online camp sale. Beagle Freedom Project is a non-profit animal rescue and advocacy organization and the world’s leading organization for rescuing and rehoming animals used in experimental research. Since 2010 the charity has been freeing survivors from laboratory experiments, senior and special needs animals from shelters, and victims of horrific abuse from around the world. FYI Beagles are the most tested on dogs, particularly in the cosmetic and beauty industry, due to their gentle nature. Remember look for the bunny label or use the cruelty cutter app to shop. Sheldrick Wildlife Trust rescues & rehabs orphaned elephants, rhino’s & wildlife in Kenya to return them healthy to the wild as well as securing habitats for future generations, providing fresh water relief, vet rescue units and my favorite- their canine project using dogs to sniff out wildlife crime. *denotes affiliate link It’s about that time of year. The time when we get lots of questions about how to get rid of neck pain. Maybe it’s all the online shopping? Here is what we recommend to let the healing begin. As always, anytime you have pain you want to calm things down. First step is to decrease the inflammation. Next CHECK IN on these 3 areas: Hip Check In- stiff muscles or tightness causing pain in your neck can be a sign that you’ve got some underlying weakness in your core and postural muscles. Why check your hips when you’ve got neck pain? All movement begins at the hips which are the base of your core. Your hips don’t lie. Imbalances in strength and mobility of your hips will cause issues all throughout the body. Wait what? Yes it's true and because everything’s connected to everything through your fascia (connective tissue). If your hips are tight and pelvic floor muscles are weak, then your neck may be working overtime to hold you up against gravity. Posture Check In- it’s important to check that you aren’t straining your neck with your positioning in bed and wherever you sit for long periods (i.e. office chair, sofa, car seat). Bed Tips: How many pillows do you sleep with? You want to find just the right amount of support particularly in your neck area so that you aren’t too flexed or too flat. You’ll need to take into consideration if you sleep on your back, side or belly. They make pillows for all types of sleepers now. Find one that fits you just right. If your neck is flared up, you might need some extra support in the curve of your neck just below the base of your skull. You can roll up a towel and place it in the bottom of your pillowcase for some extra support. If you’re a belly sleeper, a good goal would be to try and become a side sleeper. You could even get a body pillow and sleep halfway between your side and belly sleeping for less stress on your neck. Chair Tips: ideally you want to sit in a position with good low back support that encourages you to sit with your shoulders over your hips and head in line with your spine. Try to have your elbows supported to take tension out of your shoulders and put any screen at eye level to avoid slumping over and flexing your neck too much. Standing desks work for some folks also to break up their sitting time. It’s impossible to have perfect posture all day long but you can become more mindful of how you sit and take frequent movement breaks to reset your posture and help your tissue stay hydrated throughout the day. Stress Check In- most of us are aware that when we are stressed, we hold tension in our necks. Taking simple relaxation breaks from 3 reps to 3 minutes throughout the day will help you calm your nervous system and help you feel more ease each day. Now that you’ve checked in, which of these areas needs some attention? Keep that in mind as you work on the next step: moving without pain. NECK BASIC MOBILITY WORK Here are a few gentle movements to help relieve neck tension or pain. Relaxing your face- There are 2 simple moves that can help you relax your face and put less tension on your neck. Smiling and putting your tongue on the roof of your mouth while you breathe. I know it seems too simple but try it while you are working on the computer or working out to see if it helps keep tension out of your neck. Relaxing your shoulders- Good form is important not only in sitting but when you are lifting weights or doing arm movements during Pilates or Yoga exercises. Check in and make sure your shoulders are not pulled up toward your ears (elevated) when you are sitting, cooking, driving, working out, talking on the phone. Instead keep your shoulder blades pulled down toward your hips and think arm pits to hips as you move and go through your day. Chin Tuck Exercise- Sit up tall, shoulders over hips, arm pits to hips and gently move your chin back toward your spine like you’re making a double chin. Think about lengthening the back of your neck. Repeat 10 times as long as this doesn’t increase your pain. Rule of thumb: if a movement makes your pain worse, don’t do it or modify it. Nose Circles Exercise- Sit up tall with good posture and move your nose in a circle like you are drawing a circle the size of an orange. Repeat 5-10 times then reverse directions and repeat circles 5-10 more times. Modifications: If you’re super flared-up, you might want to do the Chin Tucks and Nose Circles laying on your back with a supportive pillow or towel roll. Bend your knees with feet flat on floor to take even more tension off your spine. You can do these several times a day especially at the end of your day. When someone has a recent injury, you typically have them do 10 reps every hour to help calm the area and get out of the pain cycle. Remember we want to calm the body when it’s in pain. As things calm down and you’re able to move better without pain, the next step is to turn on your postural muscles with stability exercises. POSTURE WORK FOR NECK PAIN Even though you are dealing with a neck issue, you want to start with stability exercises aimed at strengthening your hips and pelvic floor muscles to help improve your posture and take tension off your neck. You can literally reshape your body with a few minutes of daily fascial body work. We show you how to improve the mobility and stability of your hips and spine using fascial stretching, massage and stability work in our online program, HIP Camp™: Stretch & Rest Care Tools To Reshape Your Body. Learn more here. WHEN TO SEEK HELP WITH PAIN If you have sharp or constant pain or start to lose sensation or control of any muscles, it’s time to call your doctor. Seek medical help immediately when you have an acute (new) injury. If you’ve been diagnosed with a herniated disc or have numbness/tingling into your arm, you will need a health care professional to guide you with your recovery. You’ll want to find someone that has strong manual therapy skills and training with myofascial tools like cupping, kinesiotaping or dry needling. You may benefit from traction techniques also. Your provider should also give you a home exercise program to do between sessions. Don’t forget you are still fragile as you are healing. Go slow as you get back to normal activities even when you start to feel better or have less pain. Heal Well! Mollie P.S. Ho. Ho. Ho. It’s time to Roll. Our favorite foam roller is 30% off this month. It’s like having a PT, Chiro, Massage Therapist in one and the closest we can get to sending our hands home with you. You can find it here*. In our online program, HIP Camp™, we show you how to use the foam roller & more to help you reshape your body for better energy, mobility and posture. Learn more here. For more stress management tips, download this Daily Planner to help you add 1-3 minute rest & relaxation breaks into your day. DIY Self Care Book Resource for Neck Pain: McKenzie Method- Treat Your Own Neck. Available in English and Spanish. You can find it on Amazon or here. For more for tips on having good form during workouts, refer to this Fit Blog. For suggestions on how to build your rehab team, refer to this Fit Blog. *denotes affiliate link 2020 has been INTENSE for all of us. We've all got a battle or two (or more) going on right now in our lives. Even dentists are reporting increased numbers of cracked teeth and dental emergencies since the Spring. Apparently, it's from all the jaw clenching and teeth grinding from stress. Good news, I've got a go to breathing exercise for anxiety and stress... THE COOLING BREATH It’ll not only help you process strong emotions like The Ha Breath does, but help you calm and relax your nervous system. It’s the perfect time to add it to your breath work toolbox. OK let's test it out. Check in to see if you are feeling any anxiety or stress. Rate it on a scale of 1 (none) to 10 (I’m freaking out). Next do 5 reps of The Cooling Breath. HOW TO DO THE COOLING BREATH
After 5 reps of The Cooling Breath, check back in and rate your anxiety or stress on a scale of 1 to 10. Did it go down? Do you want to do a few more reps? Listen to your body. What does it need? You can use The Cooling Breath during the day, in the car, before bed. Anytime you feel anxiety rising. Make sure to teach it to your kiddos. They'll love it. You can describe it like blowing bubbles if that helps them catch on to it. We are sending tons of love to anyone fighting or recovering from the virus, the fires, or the hurricanes. Please take care of yourself during these challenging times. Stay Safe! Mollie P.S. Craving better sleep? Download this 5 minute rest meditation to take a quick time out, prep for a nap or to relax your body before sleep (it includes The Cooling Breath). Download this daily planner to help you add more 1-3 minute rest & relaxation breaks into your day. |
Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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