Fix Your Upper Back With These Three Steps

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When it comes to back pain, the lower back gets a lot of attention, but what about when it’s nearer the neck and shoulders?

Reaching for better health

In this short video, Liv describes and shows three exercises:

Exercise 1: Thoracic Pullover (Dumbbell Pullover)

Purpose: Improves overhead reach and shoulder mobility.
Equipment: light weight, yoga block, or foam roller.
Steps:

  1. Lie on the floor with the foam roller/block beneath the upper back.
  2. Hold the weight in both hands, arms extended upward.
  3. Inhale deeply and reach the weight toward the ceiling.
  4. Exhale and arc your spine over the block, moving the weight backward.
  5. Keep core tension to maintain a neutral lower back position.
  6. Perform 10 repetitions.

Exercise 2: Rotational Mobility Stretch

Purpose: enhances torso rotation, core strength, and hip mobility.
Equipment: none (or a mat)
Steps:

  1. Lie on your side with knees stacked at 90° and arms extended in front.
  2. Hold a weight in the top hand.
  3. Inhale and lift the top arm toward the ceiling, extending the shoulder blade.
  4. Exhale and twist your torso, allowing the arm to move toward the floor.
  5. Modify by extending the bottom leg for a deeper twist if needed.
  6. Perform 6 reps per side, switching legs and repeating on the other side.

Exercise 3: Doorway/Pole Side Stretch

Purpose: targets multiple areas for a deep, satisfying stretch.
Equipment: door frame, pole, or wall.
Steps:

  1. Stand at arm’s length from the wall or frame.
  2. Cross the outer leg (furthest from the wall) behind the inner leg.
  3. Place the closest hand on the wall and reach the other arm overhead.
  4. Grip the wall or frame with the top hand, pressing away with the bottom hand.
  5. Lean into a banana-shaped curve and rotate your chest upward for a deeper stretch.
  6. Hold for 20–30 seconds per side and repeat 2–3 times.

For more on all of these, plus visual demonstrations, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like:

Easing Lower Back Pain

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  • Red Lentils vs Green Lentils – Which is Healthier?

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    Our Verdict

    When comparing red lentils to green lentils, we picked the green.

    Why?

    Yes, they’re both great. But there are some clear distinctions!

    First, know: red lentils are, secretly, hulled brown lentils. Brown lentils are similar to green lentils, just a little less popular and with (very) slightly lower nutritional values, as a rule.

    By hulling the lentils, the first thing that needs mentioning is that they lose some of their fiber, since this is what was removed. While we’re talking macros, this does mean that red lentils have proportionally more protein, because of the fiber weight lost. However, because green lentils are still a good source of protein, we think the fat that green lentils have much more fiber is a point in their favor.

    In terms of micronutrients, they’re quite similar in vitamins (mostly B-vitamins, of which, mostly folate / vitamin B9), and when it comes to minerals, they’re similarly good sources of iron, but green lentils contain more magnesium and potassium.

    Green lentils also contain more antixoidants.

    All in all, they both continue to be very respectable parts of anyone’s diet—but in a head-to-head, green lentils do come out on top (unless you want to prioritize slightly higher protein above everything else, in which case, red).

    Want to get some in? Here are the specific products we featured today:

    Red Lentils | Green Lentils

    Enjoy!

    Want to learn more?

    You might like to read:

    Take care!

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  • Nonverbal Epiphany – by Dr. Stephen Furlich

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The subtitle of this book, “Steps To Improve Your Nonverbal Communication” suggests that this is principally an instructional book—it’s not. Rather, it’s mostly informational, and it is left to the reader to interpret what to do with that information.

    But, what a lot of information!

    And well-sourced, too: this book has scientific paper citations at a rate of one or two per page, with many diagrams and infographics too. It is, in effect, a treasure trove of physiological, psychological, and sociological data when it comes to nonverbal communication and the various factors that influence it.

    So, what can you hope to gain from this book? A lot of sorting out of science vs suppositions, mostly.

    From digit ratios to crossed arms, from eye-contact to attire, do things really mean what we’ve been told they mean?

    And if they don’t, will people perceive them that way anyway, or will textbook rules go out the window in a real conversation? How about in real nonverbal interactions?

    (What’s a nonverbal interaction? It’s the behavior exhibited between strangers in the street, it’s the impression given and received by your profile picture, things like that).

    Bottom line is that this book is data, data, and more data. If ever you wanted to sort the psychology from the pseudoscience, this is the book for you.

    Pick Up Nonverbal Epiphany on Amazon today!

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  • One in twenty people has no sense of smell – here’s how they might get it back

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    During the pandemic, a lost sense of smell was quickly identified as one of the key symptoms of COVID. Nearly four years later, one in five people in the UK is living with a decreased or distorted sense of smell, and one in twenty have anosmia – the total loss of the ability to perceive any odours at all. Smell training is one of the few treatment options for recovering a lost sense of smell – but can we make it more effective?

    Smell training is a therapy that is recommended by experts for recovering a lost sense of smell. It is a simple process that involves sniffing a set of different odours – usually essential oils, or herbs and spices – every day.

    The olfactory system has a unique ability to regenerate sensory neurons (nerve cells). So, just like physiotherapy where exercise helps to restore movement and function following an injury, repeated exposure to odours helps to recover the sense of smell following an infection, or other cause of smell loss (for example, traumatic head injury).

    Several studies have demonstrated the effectiveness of smell training under laboratory conditions. But recent findings have suggested that the real-world results might be disappointing.

    One reason for this is that smell training is a long-term therapy. It can take months before patients detect anything, and some people may not get any benefit at all.

    In one study, researchers found that after three months of smell training, participation dropped to 88%, and further declined to 56% after six months. The reason given was that these people did not feel as though they noticed any improvement in their ability to smell.

    Cross-modal associations

    To remedy this, researchers are now investigating how smell training can be improved. One interesting idea is that information from our other senses, or “cross-modal associations”, can be applied to smell training to promote odour perception and improve the results.

    Cross-modal associations are described as the tendency for sensory cues from different sensory systems to be matched. For example, brightness tends to be associated with loudness. Pitch is related to size. Colours are linked to temperature, and softness is matched with round shapes, while spiky shapes feel more rough. In previous studies, these associations have been shown to have a considerable influence on how sensory information is processed. Especially when it comes to olfaction.

    Recent research has shown that the sense of smell is influenced by a combination of different sensory inputs – not just odours. Sensory cues such as colour, shape, and pitch are believed to play a role in the ability to correctly identify and name odours, and can influence perceptions of odour pleasantness and intensity.

    In one study, participants were asked to complete a test that measured their ability to discriminate between different odours while they were presented with the colour red or yellow, an outline drawing of a strawberry or a lemon, or a combination of these colours and shapes. The results suggested that corresponding odour and colour associations (for example, the colour red and strawberry) were linked to increased olfactory performance compared with odours and colours that were not associated (for example, the colour yellow and strawberry).

    Strawberries
    People who associated strawberries with the colour red performed better on smell tests. GCapture/Shutterstock

    While projects focusing on harnessing these cross-modal associations to improve treatments for smell loss are underway, research has already started to deliver some promising results.

    In a recent study that aimed to investigate whether the effects of smell training could be improved with the addition of cross-modal associations, participants watched a guidance video containing sounds that matched the odours that they were training with. The results suggest that cross-modal interactions plus smell training improved olfactory function compared to smell training alone.

    The results reported in recent studies have been promising and offer new insights into the field of olfactory science. It is hoped that this will soon lead to the development of more effective treatment options for smell recovery.

    In the meantime, smell training is one of the best things you can do for a lost sense of smell, so patients are encouraged to stick with it so that they give themselves the best chance at recovery.

    Emily Spencer, PhD Candidate, Olfaction, Edinburgh Napier University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

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  • How do I handle it if my parent is refusing aged care? 4 things to consider

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s a shock when we realise our parents aren’t managing well at home.

    Perhaps the house and garden are looking more chaotic, and Mum or Dad are relying more on snacks than nutritious meals. Maybe their grooming or hygiene has declined markedly, they are socially isolated or not doing the things they used to enjoy. They may be losing weight, have had a fall, aren’t managing their medications correctly, and are at risk of getting scammed.

    You’re worried and you want them to be safe and healthy. You’ve tried to talk to them about aged care but been met with swift refusal and an indignant declaration “I don’t need help – everything is fine!” Now what?

    Here are four things to consider.

    1. Start with more help at home

    Getting help and support at home can help keep Mum or Dad well and comfortable without them needing to move.

    Consider drawing up a roster of family and friends visiting to help with shopping, cleaning and outings. You can also use home aged care services – or a combination of both.

    Government subsidised home care services provide from one to 13 hours of care a week. You can get more help if you are a veteran or are able to pay privately. You can take advantage of things like rehabilitation, fall risk-reduction programs, personal alarms, stove automatic switch-offs and other technology aimed at increasing safety.

    Call My Aged Care to discuss your options.

    An older man with a serious expression on his face looks out a window.
    Is Mum or Dad OK at home?
    Nadino/Shutterstock

    2. Be prepared for multiple conversations

    Getting Mum or Dad to accept paid help can be tricky. Many families often have multiple conversations around aged care before a decision is made.

    Ideally, the older person feels supported rather than attacked during these conversations.

    Some families have a meeting, so everyone is coming together to help. In other families, certain family members or friends might be better placed to have these conversations – perhaps the daughter with the health background, or the auntie or GP who Mum trusts more to provide good advice.

    Mum or Dad’s main emotional support person should try to maintain their relationship. It’s OK to get someone else (like the GP, the hospital or an adult child) to play “bad cop”, while a different person (such as the older person’s spouse, or a different adult child) plays “good cop”.

    3. Understand the options when help at home isn’t enough

    If you have maximised home support and it’s not enough, or if the hospital won’t discharge Mum or Dad without extensive supports, then you may be considering a nursing home (also known as residential aged care in Australia).

    Every person has a legal right to choose where we live (unless they have lost capacity to make that decision).

    This means families can’t put Mum or Dad into residential aged care against their will. Every person also has the right to choose to take risks. People can choose to continue to live at home, even if it means they might not get help immediately if they fall, or eat poorly. We should respect Mum or Dad’s decisions, even if we disagree with them. Researchers call this “dignity of risk”.

    It’s important to understand Mum or Dad’s point of view. Listen to them. Try to figure out what they are feeling, and what they are worried might happen (which might not be rational).

    Try to understand what’s really important to their quality of life. Is it the dog, having privacy in their safe space, seeing grandchildren and friends, or something else?

    Older people are often understandably concerned about losing independence, losing control, and having strangers in their personal space.

    Sometimes families prioritise physical health over psychological wellbeing. But we need to consider both when considering nursing home admission.

    Research suggests going into a nursing home temporarily increases loneliness, risk of depression and anxiety, and sense of losing control.

    Mum and Dad should be involved in the decision-making process about where they live, and when they might move.

    Some families start looking “just in case” as it often takes some time to find the right nursing home and there can be a wait.

    After you have your top two or three choices, take Mum or Dad to visit them. If this is not possible, take pictures of the rooms, the public areas in the nursing home, the menu and the activities schedule.

    We should give Mum or Dad information about their options and risks so they can make informed (and hopefully better) decisions.

    For instance, if they visit a nursing home and the manager says they can go on outings whenever they want, this might dispel a belief they are “locked up”.

    Having one or two weeks “respite” in a home may let them try it out before making the big decision about staying permanently. And if they find the place unacceptable, they can try another nursing home instead.

    An older Asian woman sits with her daughter.
    You might need to have multiple conversations about aged care.
    CGN089/Shutterstock

    4. Understand the options if a parent has lost capacity to make decisions

    If Mum or Dad have lost capacity to choose where they live, family may be able to make that decision in their best interests.

    If it’s not clear whether a person has capacity to make a particular decision, a medical practitioner can assess for that capacity.

    Mum or Dad may have appointed an enduring guardian to make decisions about their health and lifestyle decisions when they are not able to.

    An enduring guardian can make the decision that the person should live in residential aged care, if the person no longer has the capacity to make that decision themselves.

    If Mum or Dad didn’t appoint an enduring guardian, and have lost capacity, then a court or tribunal can appoint that person a private guardian (usually a family member, close friend or unpaid carer).

    If no such person is available to act as private guardian, a public official may be appointed as public guardian.

    Deal with your own feelings

    Families often feel guilt and grief during the decision-making and transition process.

    Families need to act in the best interest of Mum or Dad, but also balance other caring responsibilities, financial priorities and their own wellbeing.The Conversation

    Lee-Fay Low, Professor in Ageing and Health, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The 6 Dimensions Of Sleep (And Why They Matter)

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    How Good Is Your Sleep, Really?

    Dr. Marie Pierre St. Onge is an expert in sleep behavior and how different dimensions of sleep matter for overall health.

    This is Dr. Marie-Pierre St-Onge, Director of Columbia University’s Center of Excellence for Sleep and Circadian Research.

    The focus of Dr. St-Onge’s research is the study of the impact of lifestyle, especially sleep and diet, on cardio-metabolic risk factors.

    She conducts clinical research combining her expertise on sleep, nutrition, and energy regulation.

    What kind of things do her studies look at?

    Her work focuses on questions about…

    • The role of circadian rhythms (including sleep duration and timing)
    • Meal timing and eating patterns

    …and their impact on cardio-metabolic risk.

    What does she want us to know?

    First things first, when not to worry:

    ❝Getting a bad night’s sleep once in a while isn’t anything to worry about. That’s what we would describe as transient insomnia. Chronic insomnia occurs when you spend three months or more without regular sleep, and that is when I would start to be concerned.❞

    But… as prevention is (as ever) better than cure, she also advises that we do pay attention to our sleep! And, as for how to do that…

    The Six Dimensions of Sleep

    One useful definition of overall sleep health is the RU-Sated framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:

    • regularity
    • satisfaction with sleep
    • alertness during waking hours
    • timing of sleep
    • efficiency of sleep
    • duration of sleep

    You’ll notice that some of these things you can only really know if you use a sleep-monitoring app. She does recommend the use of those, and so do we!

    We reviewed and compared some of the most popular sleep-monitoring apps! You can check them out here: Time For Some Pillow Talk

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    We’re not all the same with regard to when is the best time for us to sleep, so:

    Use This Sleep Cycle Calculator To Figure Out the Optimal Time for You To Go to Bed and Wake Up

    AROUND THE WEB

    What’s happening in the health world…

    More to come tomorrow!

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  • Gut-Positive Pot Noodles

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Everything we consume either improves our health a little or worsens it. Pot noodles aren’t generally the healthiest foods, but these ones sure are! There’s quite a range of fiber in this, including the soluble fiber of the noodles themselves (which are, in fact, mostly fiber and water). As a bonus, the glucomannan in the noodles promotes feelings of fullness, notwithstanding its negligible carb count. Of course, the protein in the edamame beans also counts for satiety!

    You will need

    • ½ cup konjac noodles (also called shirataki), tossed in 1 tsp avocado oil (or sesame oil, if you don’t have avocado)
    • 2 oz mangetout, thinly sliced
    • 1 oz edamame beans
    • ¼ carrot, grated
    • 2 baby sweetcorn, cut in half lengthways
    • 1 scallion, finely diced
    • 1 heaped tsp crunchy peanut butter (omit if allergic)
    • 1 tsp miso paste
    • 1 tsp chili oil
    • 1 tsp black pepper, coarse ground
    • 1 tsp peeled-and-grated ginger

    Method

    (we suggest you read everything at least once before doing anything)

    1) Layer a heat-resistant jar (mason jars are usually quite resistant to temperature changes) with the noodles and vegetables.

    2) Combine the peanut butter, miso paste, and chili oil, black pepper, and ginger in a small bowl. Pour this dressing over the layered vegetables and noodles, and screw the lid on. Refrigerate until needed.

    3) Add hot water to the jar and stir, to serve. If you prefer the vegetables to be more cooked, you can microwave (without the lid!) for a minute or two.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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