Page 9 - Boca Expsoure- February '23

Boca Exposure, Page 9
Healthy Answers – A Guide To Healthy Living:

‘Wake Up Your Body!’

By Dale Brown, B.S., M.A., about it, it’s probably time. There are several things to Next, come to a sitting position on the edge of the bed.
C.E.C. Dale is a motivational consider besides how old it is, such as wear and tear, a Take an inhale and reach both arms up, then exhale as you
speaker who has spent many significant depression in the mattress (gulley) and how lower them. Repeat and come to standing, feet hip-width
years as a Certified Life Coach your body feels when you wake up. apart. Inhale as you reach your right arm up gently over
and has written numerous Most mattresses come with a 10-year guarantee, but your head, feeling it in your side space. Repeat on the
articles and e-books relating proving the warranty valid is a stretch. The manufacturer left side. Then one deeper inhale, both arms up to stretch,
to self-improvement and ways will state in the warranty policy that a certain amount of exhale arms down.
to build a high-performance depression inches must be evident, but most of the time The practice of stretching keeps your body limber.
team. She is the author of they’ll claim it’s still good. Bottom line: Trust your body It helps your balance and gives you the range of motion
the recently published book, and purchase a supportive mattress. We did! Now we are needed to live independently. Slowing down your
“Small Steps...Big Changes: sleeping through the night with pressure points comfortably breathing allows more oxygen to flow through your veins
The Personal Stories of a Life supporting our body structure. Goodbye “gulley!” and to your brain. There is a peacefulness that results
Coach.” Her education and years of experience in physical If your mattress is not your problem, and your back from slow, static stretching that is relaxing.
fitness and training of elite athletes has enabled her to pain is worse in the morning, check out your sleeping For maximum results try stretching (especially before
sharpen her knowledge in many health-related areas. The position. Finding a position with added support might exercise), a minimum of every third day in the beginning
following introduces a new approach to Brown’s series of help relieve pressure that could lead to back pain. for 10 to 20 minutes. Begin with gentle stretches,
columns devoted to many topics that deal with the mind/body Consider the following suggestions to improve the especially parts of the body that are particularly tight,
connection and the importance of living a healthy lifestyle. alignment of your spine. then stretch more often and for longer periods of time
Dale, a Bocaire resident, can be reached at dalebrown@ Side sleeping is considered the best position for when it becomes routine.
lovingmondays.com. avoiding back pain, with a head pillow the same distance Static stretching is slow with no bouncing. Once you
The sun is up. Rise and shine! What is your morning between your neck and shoulder. Also place a pillow have stretched as far as you can without pain, hold the
routine? between your knees to even out your hips. position for 15 to 30 seconds. Concentrate on the part
Does it take you a while to open your eyes and Back sleeping makes it easier to keep your spine of the body being stretched and breathe into it. Relax
straighten up? Those first few movements of sitting up, straight, but it can still cause back pain. Lower your risk and breathe deeply for greatest results. Keep your body
getting out of bed and taking a walk to the bathroom can by placing a pillow beneath your knees. in alignment and don’t push to the point that you feel
make you feel like you’ve aged 10 years during the night. Stomach sleeping is more likely to twist your neck out it in your lower back or neck. Take it slow and steady.
I’ll bet most of the time your back is the culprit! of alignment. It may help to sleep without a head pillow, Stretching should bring you peace, both physically and
Makes you wonder, “Why does my back hurt worse and place a thin pillow beneath your lower abdomen. mentally.
when I wake up?” Finding the right mattress and sleeping position is Maintaining flexibility throughout your lifetime is
This is a question my husband and I both asked only part of the solution to starting your day without probably one of the most important factors affecting
ourselves many times. We knew that with age morning back pain. My theory has always been to “wake up your the quality of life as you age. Give your body a chance
stiffness might occur after sleeping. But the more we body” first before getting out of bed. Just as your mind to wake up before you start your day and keep the
talked about it, the more we realized it might partly be takes time to awaken, so does the rest of your body. Take momentum going. Your back will thank you for it!
due to our mattress. No surprise, since we bought it in a few minutes to get the blood flowing with a few gentle
2012. Just two days after its delivery we both confessed stretches and deep breaths that can loosen your back and
it was like sleeping on a cloud. Fast forward 11 years and release tension.
we were convinced it was time to look for a new one. Before popping out of bed, try this: Lie flat on your CCCC
Experts estimate the average life of a mattress is about back, hug both knees to your chest and gently lift your
eight to nine years. Although there’s no set rule as to when head to curl into a ball. Hold for a few seconds. Stretch
to replace your mattress, chances are if you’re wondering out, then repeat.

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