Is your lower back stiff, sore and or tight??? … Do you need to loosen & stretch your back??
In this short video, I show you three different variations of an exercise called the shoulder bridge. It’s a simple exercise to
mobilize, stretch and loosen your back
stretch tight chest muscles and
loosen your shoulders as well.
Check it out and send me an e-mail or message, via Facebook or SMS with any questions or any feedback or questions you might have! .
Stay Pro-Active, Stay Fit and Stay Healthy!
Thank you – Martin
And the lucky winners are …. .
a big Thank You before I announce the two lucky winners of the €50 vouchers for a Personal Fitness Training Session or local fitness, Pilates and exercise classes in South Dublin.
I really appreciate you taking time to fill out the survey as your help allows me to identify what you are interested in and what questions you want to have answered. I plan to answer some of your questions in additional short videos and will use your other suggestions to create a online fitness and health course.
My first course will be available to all who filled out the survey at a discounted introduction price. Any kind of feedback will be more than welcome, so that the quality of the course(s) can improve over time.
…. and finally the two winners of a €50 Fitness & Exercises Vouchers are: (1) Paula Lonergan, Stepaside, South Dublin, Dublin 18 (2) Karen Doyle, Sandyford / Leopoardstown, South Dublin, Dublin 18
Congratulations to both of you. I will be in touch early next week. You can either use the €50 voucher yourself or pass it on to a partner, relative or friend.
More food for thought. This time from Dr. Mark Hayman quote: “Think about it, if there is a health food section in the grocery store, what does that make the rest of the food sold there?”.
He one of the few doctors and physicians I follow online, worthwhile following.
To help you to keep focused and achieve your goals and ambitions I’m going to post motivational quotes or snippets of books and other resources I’m reading on my website and *Your Health Habit Coach* facebook page.
Feel free to e-mail me other quotes or articles, links to books and other resources, that you think are worthwhile sharing with other and I will post them here or on facebook.
“To progress, to get results, to succeed, to thrive, to triumph you must … get comfortable with getting uncomfortable.”
In Video No. 12 I’m showing you a 10min “Neck, Back and Shoulder Stretching” Routine. This includes various standing and seated stretches. You could do the program e.g.
first thing in the morning after waking up, to loosen your body after a good nights rest.
as a office desk mid-morning or lunchtime break
as a evening routine after work or a long day at the desk to stretch those tight neck, back and shoulder muscles.
maybe when driving long-distances as a mini break
what else could you use this routine for …… ? Let me know.
The stretches and exercises are very simple and can be done anywhere. You don’t need any special equipment or props, nor do you need to change clothing – simple – quick and easy !!!
You will see a few seated stretches being done in a office chair, just to give you some ideas what can be done to stretch your back, spine and shoulder area and reduce tension in that area, as it gets tight for most of us when sitting for hours on a desk.
Aim to do some or all of these exercises at least once a day, ideally twice a day. Maybe get your work colleagues to join in and do it as a team activity or break. Taking a few minutes out will give you a mental break and boost your alertness and productivity.
I generally recommend to
(1) set a fixed time at which you do this stretching program e.g. mid morning 10am or after your lunch break at 1.30pm. The main goal is to establish a routine, something you do at set times and days. Ultimately you want to do this without having to think about it, without any conscious effort – your posture will thank you.
(2) Schedule it in your diary at the beginning of the week, it only takes 10min.
(3) Get your work colleagues to join and make is team activity or do it together with you partner or spouse.
(4) ask yourself “What is different after doing this stretching routine?” – “Which body-part loosened up or is more relaxed after the stretches?” – “What are the benefits of doing this?”