Page 16 - Boca Club News - February '23
P. 16

Page 16, Boca Club News

                From The Professionals’ Desks



      Healthy Answers – A Guide to Healthy Living:



      “Wake Up Your Body!”



      By Dale Brown, B.S., M.A., C.E.C.                 to replace your mattress, chances are if you’re wondering   hug both knees to your chest and gently lift your head to
      Dale is a motivational speaker who                about it, it’s probably time. There are several things to   curl into a ball. Hold for a few seconds. Stretch out, then
      has spent many years as a Certified               consider besides how old it is, such as wear and tear, a   repeat.
      Life Coach and has written numerous               significant depression in the mattress (gulley) and how your      Next, come to a sitting position on the edge of the bed.
      articles and e-books relating to self-            body feels when you wake up.                       Take an inhale and reach both arms up, then exhale as you
      improvement and ways to build a                      Most mattresses come with a 10-year guarantee, but   lower them. Repeat and come to standing, feet hip-width
      high-performance team. She is the                 proving the warranty valid is a stretch. The manufacturer   apart. Inhale as you reach your right arm up gently over
      author of the recently published book,            will state in the warranty policy that a certain amount of   your head, feeling it in your side space. Repeat on the left
      “Small Steps...Big  Changes: The                  depression inches must be evident, but most of the time   side. Then one deeper inhale, both arms up to stretch, exhale
      Personal Stories of a Life Coach.” Her education and years   they’ll claim it’s still good. Bottom line: Trust your body   arms down.
      of experience in physical fitness and training of elite athletes   and purchase a supportive mattress. We did! Now we are      The  practice  of  stretching  keeps  your  body  limber.
      has enabled her to sharpen her knowledge in many health-  sleeping through the night with pressure points comfortably   It helps your balance and gives you the range of motion
      related areas. The following introduces a new approach to   supporting our body structure. Goodbye “gulley!”   needed to live independently. Slowing down your breathing
      Ms. Brown’s series of columns devoted to many topics that      If your mattress is not your problem, and your back pain   allows more oxygen to flow through your veins and to your
      deal with the mind/body connection and the importance of   is worse in the morning, check out your sleeping position.   brain. There is a peacefulness that results from slow, static
      living a healthy lifestyle. Dale, a Bocaire resident, can be   Finding a position with added support might help relieve   stretching that is relaxing.
      reached at dalebrown@lovingmondays.com.           pressure that could lead to back pain. Consider the following      For maximum results try stretching (especially before
         The sun is up. Rise and shine! What is your morning   suggestions to improve the alignment of your spine.  exercise), a minimum of every third day in the beginning
      routine?                                             Side sleeping is considered the best position for avoiding   for 10-20 minutes. Begin with gentle stretches, especially
         Does it take you a while to open your eyes and straighten   back pain, with a head pillow the same distance between   parts of the body that are particularly tight, then stretch
      up? Those first few movements of sitting up, getting out of   your neck and shoulder. Also place a pillow between your   more often and for longer periods of time when it becomes
      bed and taking a walk to the bathroom can make you feel   knees to even out your hips.               routine.
      like you’ve aged ten years during the night. I’ll bet most of      Back sleeping makes it easier to keep your spine straight,      Static stretching is slow with no bouncing. Once you
      the time your back is the culprit!                but it can still cause back pain. Lower your risk by placing   have stretched as far as you can without pain, hold the
         Makes you wonder, “Why does my back hurt worse   a pillow beneath your knees.                     position for 15 to 30 seconds. Concentrate on the part of the
      when I wake up?”                                     Stomach sleeping is more likely to twist your neck out   body being stretched and breathe into it. Relax and breathe
         This is a question my husband and I both asked ourselves   of alignment. It may help to sleep without a head pillow,   deeply for greatest results. Keep your body in alignment and
      many times. We knew that with age morning stiffness might   and place a thin pillow beneath your lower abdomen.   don’t push to the point that you feel it in your lower back
      occur after sleeping. But the more we talked about it, the      Finding the right mattress and sleeping position is only   or neck. Take it slow and steady. Stretching should bring
      more we realized it might partly be due to our mattress. No   part of the solution to starting your day without back pain.   you peace, both physically and mentally.
      surprise, since we bought it in 2012. Just two days after its   My theory has always been to “wake up your body” first      Maintaining flexibility  throughout your lifetime is
      delivery we both confessed it was like sleeping on a cloud.   before getting out of bed. Just as your mind takes time to   probably one of the most important factors affecting the
      Fast forward eleven years and we were convinced it was   awaken, so does the rest of your body. Take a few minutes   quality of life as you age. Give your body a chance to wake
      time to look for a new one.                       to get the blood flowing with a few gentle stretches and   up before you start your day and keep the momentum going.
         Experts estimate the average life of a mattress is about   deep breaths that can loosen your back and release tension.   Your back will thank you for it!
      eight to nine years. Although there’s no set rule as to when      Before popping out of bed, try this: Lie flat on your back,


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