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The Foam Roller Exercise That Will Fix Your Posture Instantly

Posture Exercise for Back and Shoulders

If you’re like millions of Americans who work at a desk and spend the majority of your day in front of a computer, then you’re no stranger to neck and shoulder pain. And when you combine these bad posture habits with other ones, like text neck, it’s like a bad chain reaction that causes even more alignment issues and discomfort.
But the good news is that you probably already have a foam roller to help your muscles recover from hard rides and workouts—and spending just five minutes with it can make a huge difference in your posture, too, helping to release those trigger points.
“Most of us have tension in our upper back, neck, and shoulders due to constant hunching over a computer at work, looking at our phones, and from sitting and driving. This constant slumping can create stiffness and tightness over time, not to mention postural imbalances. When you have all of that tension present, it compresses your body, especially your spine and shoulders,” Rick explains.
That’s where a foam roller comes in. “It’s like a stand-in masseuse and private Pilates instructor. You can use the roller as a tool to release tension in the upper back, roll out the kinks, and help get your shoulders aligned,” Rick says.

How to do a posture exercise with a foam roller

Foam rolling has been shown to help increase joint mobility and range of motion, as well as aid in performance and recovery according to a 2015 study in the International Journal of Sports Physical Therapy. “This [foam roller] move helps release tension and relieve pain by realigning and massaging the shoulder blades, aligning the neck, and opening up the upper body,” Roxburgh says.
Lie on your back on a yoga mat with your feet flat on the floor and hips-distance apart. Place the foam roller under your upper middle back—right around the bra line. Place your hands behind your head to support your neck and head.
Lift your hips into a bridge position, and use your legs and core to stabilize you. Driving through your heels, inhale as you roll along your spine, stopping at the top of the shoulder blades.
Exhale as you roll down your back, stopping at the bottom of your rib cage. Avoid rolling the low-back area. Repeat eight to 10 times.
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1st in Coffee – Best Coffee Machines

coffee with morning pastries

Best Espresso Home Shopping in 2019 – 1st In Coffee

 

Founded in 2002, 1st In Coffee has rapidly grown into one of the most trusted coffee product suppliers online. From high-quality espresso machines to standard espresso makers, grinders, tampers, cleaners, filtration system, mugs, and more, 1st In Espresso carries a wide range for coffee fans. Exactly what is a grinder or coffee maker without coffees? 1st In Espresso offers entire bean and surface, pods & tablets, and samplers of fine Italian espresso and espresso from a large number of brands. Owner James Smith earns the trust of his customers through excellent service and support.
Home espresso machines have grown to be more popular than ever before a couple a of years. With the expense of halting for an espresso skyrocketing, increasingly more households are deciding on buying a home espresso machine.
Home espresso machines are scaled-back versions of the commercial ones found in caffeine shops. How scaled again is your decision. You might spend a lot of money and have a higher of the collection, do everything machine or buy less end machine but nonetheless make wonderful espressos.
The fundamental premise is the actual fact that these devices will force warm water over finely ground coffee under pressure, creating espresso with a lovely crema. The way the machine works about creating your espresso depends upon the type of machine. Take a closer look at the 1st in Coffee Refurbished Jura E8 Black1st in Coffee Refurbished Jura E8 Black

Types of Machines

Pump espresso machines are usually the priciest of the espresso machines. Although they do create the perfect espressos, they're usually the best and noisiest of the machines. Commercial machines are usually pumping espresso machines although there are home espresso machines that are pump also. Pump espresso machines additionally require more maintenance as they may become clogged with calcium mineral deposits.
Manual espresso machines use a manual lever and piston to develop pressure. If used often they may be arduous on the arm. These machines do not create a regular espresso as the pressure varies predicated on the amount of arm power. Lever/piston machines are extremely peaceful with few parts and zero-maintenance.
Heavy steam-driven espresso machines will be the most typical machines within homes. They are actually easy and quick to use. They are simply just small enough to fit in home kitchens. These espresso machines use vapor from the hot water to set-up pressure. The pressure in these machines isn’t always sufficient to make a great espresso.1st in Coffee La Spaziale S1 Mini Vivaldi II
Another basic simple espresso machine is the Moka pot or percolator. These use a pressurized lower part 50 % to send the heavy vapor although caffeine into the top 50 percent where in fact the espresso is accumulated. The main advantages are that they are incredibly easy to use and are the least expensive of all the models. However, they haven't any frothing tools or method for frothing, have less pressure than mechanized versions, this means less taste is extracted from the caffeine. See the all-new La Spaziale S1 Mini Vivaldi II

Determine what you need

Buying an espresso machine for your home is a highly recommended investment. You will need to judge how often you intend to use the machine if it’s an intermittent use, you often will go with a more affordable machine. If, however, you are a regular espresso drinker, you will likely want to go with a far more expensive machine that can endure more use. It's also advisable to look for one with a good warranty.
When determining the needs you have opt for how much space you have for the machine. For occasional use, you might look at a smaller machine that you can set aside. Or perhaps even a coffee machine/espresso maker combo machine.

Cost

1st in Coffee Refurbished Jura ENA Micro 90It’s a good idea to determine how much you want to invest in an espresso machine before you begin hunting one. One good way to get a concept is to consider how often you get an espresso or espresso-based drinks and number how much you spend monthly. This can help you decide how much you can devote to a machine and also have it purchase itself.
With your information gathered you will be ready to go end up an espresso machine made for home use. There are various reputable companies which have home espresso machines. Some are also commercial espresso creators and probably make the best espresso machines. Whatever for you to decide you will be happy with your hot, fresh espresso made while still in your pajamas. See the reasonably priced 1st in Coffee Refurbished Jura ENA Micro 90
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Tennis Back Pain 101

The Causes of Tennis Muscle Strains & Pelvic Clock Exercises to eliminate it

Tennis is a series of constant, frequent and sudden lower spine rotations, which can trigger acute and chronic lower back aches and injuries. This high-impact and physically intensive game cause a great deal of strain on the lower back and hip muscles, mainly when you abruptly stop and change your direction to charge towards the ball.pelvic clock for back pain

How can Tennis trigger Lower Back Pain?

Tennis is an intensive game that is particularly dangerous for individuals who suffer from impaired spinal flexibility and mobility, primarily in the lumbar spine. Lower back pain commonly occurs amongst tennis players who suffer from muscle dysfunction, articular lower back dysfunction, or postural problems.
In most cases, the combined and frequent movements of extending, flexing and rotating the spine tend to trigger the low back pain due to high lateral flexion forces. A powerful serve, if made repetitively, can cause severe strain on the back, and hyperextensions of the lower back can cause the lumbar spinal discs to compress, causing harm to the muscles, tendons and ligaments surrounding the spine.
Repetitive, great serving places high stress on the back and may result in injury. The serve hyper-extends the lower back and can compress lumbar discs. This can stress the small joints in the spinal structures as well as the muscles, ligaments, and tendons around the spine.

Pelvic Clock Exercises to Eliminate Tennis Back Pain
The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.
Let’s take a look at some moves to counter lower back pain and injuries:

Golf & Tennis Stretch

An excellent step for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move five times before you switch sides.The Pelvic Clock®

Hip Flexor & Piriformis Stretch

This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvis to intensify the stretch.

 

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Strengthen Your Pelvic Core

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Your lifestyle and lower back pain

While nearly half of healthy, active people over age 60 experience lower back pain, such flare-ups aren’t a feature of aging. Every day, seemingly unconscious habits can trigger the pain.

You sit all day

The more you sit the more pressure you put on the cushioned discs between the bones in your back. But that doesn’t mean you’re doomed if you have a desk job.back pain sitting all day Throughout the day, get up and walk around. This will squeeze fluid out of your discs, helping to head off pain. If you can afford it, consider investing in a sit-stand desk. People with chronic low back pain reduced their self-rated pain by 50 percent using a sit-stand desk and taking movement breaks.

You hold in all your emotions

If you keep a stiff upper lip, your back may pay for it. yoga for back painPeople who shut down during a fight with their partner are at higher risk of developing back pain, according to a 2016 study published in the journal Emotion. One reason may be that those who are upset or anxious are more likely to tense back muscles. People with chronic back pain who participated in a combination of mindfulness meditation and yoga for eight weeks reported significant improvements in back pain.

You’re sleeping on the wrong mattress

A medium firm mattress, as opposed to a very firm mattress, appears to be best for your back, according to a 2015 review published in the medical journal Sleep Health. But perhaps even more important than the firmness of your mattress is how old it is. When a mattress is past its prime, it may become soft and lumpy, which can cause your back to contort as it tries to adjust to sinking in, says Press. Experts recommend changing your mattress as often as every seven years, and immediately if it’s showing signs of wear such as sagging or holes.

Poor diet

There’s some thought that an anti-inflammatory diet — one that’s rich in fruits, vegetables, lean protein such as fish and chicken, and healthy fats such as nuts and olive oil — may help tamp down inflammation in the body that can worsen chronic pain, including back pain, Press says. But eating this sort of healthy fare may also reduce your back pain simply because it can lead to weight loss. “Even losing just five pounds can take a load off your spine,” Press explains. Indeed, studies have found that those with a high BMI (body mass index) have a higher risk of developing back pain.

Bad posture

Anytime you slouch or stoop, your back muscles and ligaments strain to keep you balanced, which can cause stress on the back. pelvic clock for back painWhen standing, make sure your shoulders are back, your stomach is pulled in, and your feet are about shoulder-width apart. If you have to stand for a while, shift your body weight from your toes to your heels (or vice versa) and/or from foot to foot. When sitting, keep your feet flat on the floor, with your thighs parallel to them, legs uncrossed. If your chair can’t support your lower back, place a small pillow behind it. Not sure you’re doing it correctly? Check your side view in a mirror, or consider seeing a physical therapist or occupational therapist for a consult.

You ramp up activity too quickly

Even those in decent physical shape, just the twisting and turning involved in certain activities like golf can cause back strain. Your spine and back muscles are less forgiving than when you were younger, so you need to make sure your body is prepared for the load put on it. Whether you're headed for a golf, tennis or yoga outing, fit in some practice time a few weeks ahead.

Pelvic Clock Exercises to Eliminate Tennis Back Pain

The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.Pelvic Clock® exercise device www.pelvicclock.com is a stretching aid for hip and lower back pain relief.

The Pelvic Clock®
The Pelvic Clock®

Let’s take a look at some moves to counter lower back pain and injuries:

Golf & Tennis Stretch

An excellent move for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move 5 times before you switch sides.

Hip Flexor & Piriformis Stretch

This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat, and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvic to intensify the stretch.

Final Thoughts

With rather simple changes in your daily routine, you can move forward with less back pain. Thanks for visiting.

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The Best Time to Take Your Vitamins

vitamin timings take with fats

Best Time to Take Your Vitamins

Not all vitamins and supplements break down in your body the same way. So, it’s important to know when to take each product to best benefit you.

Consistency is Key

Keep in mind, supplements are most effective when taken consistently. Creating a routine will form a healthy habit and help you get the most from your supplements.
Whether that means writing down a reminder in your agenda, setting an alarm in your phone, or purchasing a weekly pill organizer, find what works best for you and stick with it!vitamin timings split up dosage

Omega 3 Fish Oil

Omega 3 Fish Oil is better digested when taken with high-fat meals.
If your breakfast typically involves high-fat foods such as eggs, butter, avocados, or smoothies, this might be the ideal time. If your lunch or dinner consists of fish, meat, or nuts, then this might be a better time for you.
Ultimately, you’ll get the best health benefits from omega 3 fatty acids when you split up your dosage with different meals rather than taking them all at once. This can improve bioavailability and provide your body with a consistent supply of omega 3 throughout the day.
One serving of Dr Tobias Omega 3 Fish Oil contains 2 soft gels so you can split up your dosage throughout the day.

Vitamin A, D, E & K

All these vitamins have something in common – they’re fat-soluble. Your body has the ability to store them for when they’re most needed. Like Omega 3 Fish Oil, they’re better absorbed when taken with a high-fat meal.

Vitamin B & C

Vitamin B and C are both water-soluble. Unlike fat-soluble vitamins, your body can only absorb a certain amount at any given time.
Therefore, we recommend splitting up your dosage to give your body a consistent supply throughout the day. Our Dr Tobias Adult Multivitamin is split into 3 tablets a day for ultimate effectiveness.vitamin timings be consistant

Probiotics & Prebiotics

There hasn’t been a whole lot of research done around ultimate consumption times for probiotics and prebiotics. However, if you’re taking them for digestive reasons, we recommend consuming them with a meal.
The bottom line is, whatever it is you take, it’s important to take your vitamins and supplements consistently to see their true effects.
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Health And Fitness Through Weight Loss

Weight Loss

Health and fitness is most of the time associated with physical appearance—especially weight. And why not? It is the weight of the person can tell whether he or she is living a healthy lifestyle due to the foods and habits that he or she has.

For those who think that their weight greatly affects their self-esteem because of physical appearance, health, emotional stability, physical abilities and the overall quality of their life in general, then it is about time that they contemplate on losing weight.

When does losing start

People who have decided to lose weight should know where to begin. First, he or she must determine the reason to lose weight. By determining the reason/s why one would want to lose weight, maintains motivations during the weight loss phases.

Next, commit in doing the things necessary for them to lose weight. Is he or she ready to permanently change what they eat, how they eat, their behavior and their activity levels, the possibility is greater that they would lose weight faster and safes.

Third, they must look for a back up support system in case they can no longer manage weight control on their own. And last but not the least, they must make sure that they are strong enough to deal with possibility of failing if they do not achieve their desired weight or result.

One of the most important things to remember before losing weight is that the person should seek professional help. This is a must that one chooses a responsible and safe weight loss program or plan carefully. One must also make sure that he or she is willing to undergo for a trial period before investing time, money, and effort in enrolling to a specific weight loss class.

Tips in losing weight

Experts say that two of the most crucial factors that affect weight loss are food—or calorie—intake and the frequency of physical activities such as exercise. Although it may seem easy to monitor calorie intake and exercise regularly, it is not always effective especially if the person doing it is not determined and disciplined enough. For a person to achieve their weight loss goals here are some tips that they can use:

1. Don’t ever skip regular meals. You must not forget that food nourishes the body. Although dieting or cutting down on food intake can help one lose weight, this cannot assure permanent weight loss because they will tend to eat more the next meal and the meals after that.

2. Regulate the food intake. Eating in smaller amounts or food portions will help one cut down on calorie and fat intake.

3. Monitor gradual weight loss of about 1 to 2 pounds weekly without irritability, fatigue, or weakness. This will allow your body to regain the loss water and fats.

4. Selecting healthy food choices. Choosing the foods that a person can eat from the food pyramid would help him or her develop a well-balanced diet as well as good eating habits.

5. Cut down on calories properly. If one is losing weight to achieve health and fitness, he or she must make sure that they know their body’s required calorie-intake because cutting too many calories can slow down metabolism. This will also make it difficult for the body to consume the necessary nutrients it needs to perform well.

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Is there really a difference between Refined Avocado Essential Oil and Unrefined?

What’s the difference between all the varieties of Avocado Oil? This article explores that very question.

Its virtually a given at this time that avocado essential oil is one of the best oils that you can use, period. It has a so many health benefits, both internal and external, can be used for things around the house, and is generally useful as a go to all purpose oil!

But there are different types and categories of avocado oil. How do you know which to use? Please note that I do not receive this product or any others in exchange for this article, I do get a small commission for readers that click the buy now links. This commission helps differ the cost of hosting this blog and I sincerely hope this article helps you with your search for healthy foods. Read on for a good explanation. See all BetterBody Product offerings.

What Are the Categories?

Oils are usually marketed with one or more labels, including: unrefined, refined, raw, virgin and cold pressed. It goes without saying, this is not just for avocado oil, but for all oils.

Getting the Oil Out

There are basically two types of pressing, expeller and cold pressed. With expeller pressing, the press squeezes the oil straight out of an avocado without any additional heat or chemicals. This can cause heat, though, due to friction. Cold pressed is the same thing, but in a heat-controlled setting, where the temp can’t go above 120F. Naturally Refined Avocado Oil

Usually, it is much lower than that. Cold pressed means that the oil pressed out retains nearly all its subtle flavors, colors and nutritional value, as heat reduces or changes some of these properties in oil. There is a third type of extraction, which includes the processes that use heat and chemicals to get the oils out. Cold pressed is the best for retaining everything, expeller second best, and chemical extraction is completely undesirable.

Virgin vs. Extra Virgin Oils

The difference between a virgin and an extra virgin labeled oil is simple: extra virgin oils were extracted in just the first press, and virgin oils by just pressing, with no heat or chemicals added. The label raw or real is tacked on oftentimes when an oil is cold pressed.

Unrefined vs. Refined Oils

A refined oil is one that has been bleached or deodorized after its extraction. Oils treated this way lose a great deal of their smell and color. Refined oils also sometimes add a bit of scent and color back in.

Unrefined means simply that it has not been touched (other than perhaps to be mechanically filtered to remove impurities) since the extraction process. Unrefined oils taste like the herb they have been extracted from.

Avocado Oil: Unrefined vs. Refined

Just because an oil has been refined, that doesn’t make it always bad, but it really doesn’t make it much better. For example, some individuals (we’ve never met them, but we must believe!) simply don’t like the flavor of avocado. Which means that unrefined avocado essential oil won’t be the best option on their behalf for salads, cooking food, or any kind of ingestion.

Alternatively, sophisticated avocado essential oil might be precisely what they want as it has a more refined taste, but still retain a little area of the advantages of unrefined avocado essential oil. Of course, a few of the truly amazing advantages of it, like the high degrees of phytosterols and chlorophyll, will be greatly low in the sophisticated essential oil.

The refining process also uses chemicals, which in turn must be stripped from the oil, which also removes a few of the healthy components. The refining process can remove out the nutrition at the same time as it gets rid of the color, taste and smell.

A little-known simple truth is that because of the refinement process, avocados that are rotten, bruised or broken can be utilized, and the essential oil will still smell and flavor okay after digesting. This isn’t the best proposition and could not be achieved when creating a high-quality avocado essential oil.

Another category is available, which is normally sophisticated. This is a comparatively new process but means that the natural oils were sophisticated mechanically rather than chemically. Avocado essential oil is mostly of the oils that may take this process because of its high smoke point. BetterBody Foods Company Logo

This technique creates a well-balanced, high heat cooking food essential oil, which is nearly as effective as unrefined, but often much better than regular sophisticated essential oil. It won’t have as much benefits for your skin as unrefined would, however.

Unrefined avocado oil will be cold-pressed rather than touched otherwise, apart from perhaps being filtered. It retains all the nutrition, flavor, smell and color which make it very for you. The order of healthy choice here would be unrefined, normally sophisticated, and then sophisticated.

Final Word from Rick

So, in your search of getting a wholesome essential oil that works both inside and out, your best wager is Avocado Essential oil from BetterBody Foods. You know the facts, it’s cool pressed extra virgin avocado essential oil! This is the version that will have the most advantage to your wellbeing, and life. And hey, it tastes great too! So, happy cooking food and fill up on that fantastic oil!

 

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Afraid To Get A Back Surgery? Try These Options Instead

Are you facing a conundrum in choosing a surgery or going ahead with life by managing pain in some way or the other?

Surgeries are a scare, there are no two thoughts about it. Going under the knife and giving control to someone else to mend & amend any part of your body while you are kept in deep slumber is definitely a trigger for panic attack. And it is totally understandable if you are looking for options to deviate from the surgery (even if your distraction is temporary) and in the hunt to find something more constructive and less scary. Please note, I include affiliate links within this post to support the maintenance and development of this site.

Back Pain fix with the Pelvic Clock

With the evolution in technology and advancements in the world of health & fitness, many non-medical solutions have surfaced over the years which are helping thousands of people around the globe achieve optimum levels of health without going through a dozen surgical procedures et cetera. One of such innovations is the ‘Pelvic Clock’.

A seemingly small device but a larger impact on the human body.

A pelvic clock helps keep your spinal and pelvic health in check. With its range of exercises from basic to expert, this device helps in maintaining the strength of the pelvic floor which in turn keeps the spine in good shape.
If your doctor has advised a lower back surgery for you to eliminate some sort of pain, do check with him again and consider the option of pelvic floor exercises with the help of a pelvic clock. In case his answer is affirmative, you are all set to step into a new journey of fitness by incorporating simple exercise routines in your daily life.

The Pelvic Clock®
The Pelvic Clock®

Here is why a pelvic clock is good for your back and better than surgery:

1. It is a pain management technique

The pelvic clock will ensure that your pain is managed by working on your muscles to relax, soothe, stretch and strengthen them, slowly but surely. With or without a surgery, this regimen will teach you how to work on your muscles in the best possible way to minimize pain and maximize comfort. Without an understanding of your muscles, you are prone to injuring yourself and causing needless discomfort. The pelvic clock will teach you how to manage your pain.

2. It is not permanent or irreversible

Unlike surgery, the pelvic clock is not a permanent change in your body or lifestyle. It does not omit or add anything to your life that cannot be reversed. In case you worked with the pelvic clock and felt some discomfort, you can always get yourself back on the mat and work towards fixing your posture which caused the discomfort in the first place. With surgeries, there is hardly any hope to get back what has been taken away. A temporary but reversible solution is a better choice.

3. It is time and cost effective

With a pelvic clock, you save time and you save money! You don’t have to pay an arm and a leg to get the device neither do you have to spend time recovering. Instead, you get two solutions for the price of one!

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Why use the Pelvic Clock® exercise device?