Archive for May, 2010

Sleep for Energy

Then, because so many people were coming and going that they did not even have a chance to eat, he said to them, “Come with me by yourselves to a quiet place and get some rest.” Mark 6:31

Sleep gives us energy. When we are tired we think and talk differently. Sleep requirements may differ from person to person, but ultimately our ability to rest is important. Part living a healthy lifestyle is being sure to rest. Make an effort to routinely go to bed at the same time and get enough sleep.

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May 28, 2010 at 2:00 am Leave a comment

Exercising to Sleep


Do you have a hard time sleeping? Does your mind race with thoughts of your “to do” list! Thoughts of what you didn’t accomplish throughout the day and thoughts of everything you need to accomplish in the next 24 hours. Do you find that when you lay down at night you begin to feel the aches and pains in your body from all the activities of the day? The following stretch I am about to describe is a stretch that can be incorporated into your bedtime routine. This is a stretch to induce relaxation, ease the pressure from tired muscles, and increased circulation in the legs by getting your feet above your heart.

Step 1: Turn off your TV, Radio, and computer.

Step 2: Sit on the floor next to a clear wall. Place your right (or left) hip next to the wall, touching if possible.

Step 3: Turn towards the wall bending your knees so that your feet and buttock is next to the wall. Gradually walk your feet up the wall, straightening your legs with your butt as close to the wall as is comfortable for your legs, back, and neck.

Step 4: Lying back on the ground slowly bring your arms out to the side or above your head with our palms facing towards the ceiling.

Step 5: Feel yourself begin to relax on the floor and take deep breaths with your eyes shut. Hold stretch for up to 10 minutes. If your legs begin to feel uncomfortable slide your feet back down the wall allowing your knees to bend. As your hamstring flexibility improves you will notice an increased ease with straightening your legs up the wall.

Step 6: Sweet Dreams!

May 24, 2010 at 3:13 am Leave a comment

5 Happy Foods that Prevent Depression

“One of the biggest factors affecting brain chemistry and mood is food. Certain super foods can boost serotonin, which is the brain’s feel-good hormone and is directly related to mood and depression. Altering your diet by….“Read the full article in LiveLiving Christian Health and Wellness eMagazine

May 19, 2010 at 3:36 am Leave a comment

Stretch to Relieve Stress and Tension


This stretch is a wonderful way to end your day. It stretches your spine and shoulders. All day your body fights gravities pull, resulting in forward shoulders and head and abnormal stress on your spine. This stretch allows you to stretch your spine and relax the postural muscles from the tension accumulated throughout the day.

Here’s how:

Step 1: Position on all four (hands and knees). Shoulders should be above wrists and hips above your knees. Walk your hands forward a few inches and tuck your toes under.

Step 2: Exhaling, move your buttocks backwards toward your heels. Using your arms to hold you do not let your elbows touch the ground.

Step 3: Drop your forehead towards the floor, letting your neck relax, keeping a slight curve in the lower part of your back. To increase the intensity of the stretch press your hands down and stretch through your arms pulling your hips backwards towards your heels.

Step 4: Continue breathing deeply. Hold the stretch for 20 to 60 seconds, and then slowly lower your buttocks down to your heels. Repeat 2-3 repetitions.

May 17, 2010 at 2:56 am Leave a comment

Are You Speaking Words of Life or Death?

The tongue has the power of life and death, and those who love it will eat its fruit. Proverbs 18:21

Are spoken words connected to your well being? Find out in LiveLiving’s Health and Wellness Bible Study. Read more information about the study.

May 14, 2010 at 2:52 am Leave a comment

The Side Plank for Tight Core Development

If you have incorporated the plank exercise into your workout routine on a regular basis then maybe it is time you kick that abdominal exercise up a notch with the side plank. The side plank is an excellent way to strengthen your oblique muscles and get a handle on those love handles!
Not only does the side plank work your abdominal muscles, it is great for strengthen your back, hips and shoulders. I have incorporated into my rehab programs for all of my patients with shoulder injuries. It is a great stabilizing exercise.

Here’s how:

Step 1: Lie on your side with your right hand on the ground or use an exercise mat. If you are just beginning with this exercise then begin on your elbow.bk>

Step 2: Lift yourself up to form a plank with your right arm straight and your left arm on your side. (On your elbow if you are a beginner)

Step 3: Hold this position for 15 seconds. Gradually increase the amount of time you can remain in the position. For example 20 seconds, 30 seconds, 1 minute. Do 3-4 repetitions on each side.

DON’T CHEAT: Remember to keep your body in a straight line, tightening your abs and butt muscles. Use a mirror to see your form and keep you from cheating!</span

May 3, 2010 at 12:02 pm Leave a comment


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