If You’re Not Flexible, These Are The Only 3 Stretches You Need, To Fix That

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If you can’t put your leg behind your head while standing, try doing the splits against a wall first, and progress from there! ← text version of an item from a “if you can’t do this yet, try this first” picture set this writer saw on Instagram once upon a time

So, what if you’re more at the point of not quite being able to touch your toes yet?

From zero to…

Liv, of LivInLeggings fame, has these three starter-stretches that are actually starter-stretches:

Stretch 1: Reverse Tabletop with Foot Tuck Variation

  1. Sit on the floor, feet slightly wider than your hips, lean back onto your hands (fingertips pointing outward).
  2. Lift your hips towards a reverse tabletop, engage your glutes, and flatten the front of your hips.
  3. Add a foot tuck variation by stepping one foot back and pressing your weight forward.

Benefits:

  • Stretches multiple muscles, including the soles of the feet.
  • Improves foot arches, balance, and stability.
  • Loosens fascia, enhancing flexibility in subsequent stretches.

Stretch 2: Squat to Forward Fold

  1. Start in a low squat (feet wider than your hips, toes mostly forward).
  2. Alternate between a low squat and a forward fold, keeping your hands on the floor or your toes.

Benefits:

  • Stretches hamstrings, glutes, and lower back.
  • Maintains good form and avoids overstraining.

Stretch 3: Side Lunge with Side Body Reach

  1. Begin in a tall kneeling position, step one foot out to the side (toes pointing outward).
  2. Lunge your hips towards your front ankle, keeping your tailbone tucked.
  3. Add a side body reach by resting your forearm on your thigh and reaching the other arm overhead.
  4. For a deeper stretch, cradle the back of your head with your hand, pressing lightly for a tricep stretch.

Benefits:

  • Stretches inner thighs, lats, and triceps.
  • Improves posture, shoulder mobility, and low squat ability.

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

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

Want to learn more?

You might also like to read:

Test For Whether You Will Be Able To Achieve The Splits

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  • Cool As A Cucumber

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    Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!

    Do you take glucosamine & chondroitin supplements for your bone-and-joint health?

    Or perhaps, like many, you take them intermittently because they mean taking several large tablets a day. Or maybe you don’t take them at all because they generally contain ingredients derived from shellfish?

    Cucumber extract has your back! (and your knees, and your hips, and…)

    It’s plant-derived (being from botanical cucumbers, not sea cucumbers, the aquatic animal!) and requires only 1/135th of the dosage to produce twice the benefits!

    Distilling the study to its absolute bare bones for your convenience:

    • Cucumber extract (10mg) was pitted against glucosamine & chondroitin (1350mg)
    • Cucumber extract performed around 50% better than G&C after 30 days
    • Cucumber extract performed more than 200% better than G&C after 180 days

    In conclusion, this study indicates that, in very lay terms:

    Cucumber extract blows glucosamine & chondroitin out of the water as a treatment and preventative for joint pain

    Curious To Know More? See The Study For Yourself!

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  • For Many Rural Women, Finding Maternity Care Outweighs Concerns About Abortion Access

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    BAKER CITY, Ore. — In what has become a routine event in rural America, a hospital maternity ward closed in 2023 in this small Oregon town about an hour from the Idaho border.

    For Shyanne McCoy, 23, that meant the closest hospital with an obstetrician on staff when she was pregnant was a 45-mile drive away over a mountain pass.

    When McCoy developed symptoms of preeclampsia last January, she felt she had the best chance of getting the care she needed at a larger hospital in Boise, Idaho, two hours away. She spent the final week of her pregnancy there, too far from home to risk leaving, before giving birth to her daughter.

    Six months later, she said it seems clear to her that the health care needs of rural young women like her are largely ignored.

    For McCoy and others, figuring out how to obtain adequate care to safely have a baby in Baker City has quickly eclipsed concerns about another medical service lacking in the area: abortion. But in Oregon and elsewhere in the country, progressive lawmakers’ attempts to expand abortion access sometimes clash with rural constituencies.

    Oregon is considered one of the most protective states in the country when it comes to abortion. There are no legal limits on when someone can receive an abortion in the state, and the service is covered by its Medicaid system. Still, efforts to expand access in the rural, largely conservative areas that cover most of the state have encountered resistance and incredulity.

    It’s a divide that has played out in elections in such states as Nevada, where voters passed a ballot measure in November that seeks to codify abortion protections in the state constitution. Residents in several rural counties opposed the measure.

    In Oregon, during the months just before the Baker City closure was announced, Democratic state lawmakers were focused on a proposed pilot program that would launch two mobile reproductive health care clinics in rural areas. The bill specified that the van-based clinics would include abortion services.

    State Rep. Christine Goodwin, a Republican from a southwestern Oregon district, called the proposal the “latest example” of urban legislators telling rural leaders what their communities need.

    The mobile health clinic pilot was eventually removed from the bill that was under discussion. That means no new abortion options in Oregon’s Baker County — and no new state-funded maternity care either.

    “I think if you expanded rural access in this community to abortions before you extended access to maternal health care, you would have an uprising on your hands,” said Paige Witham, 27, a member of the Baker County health care steering committee and the mother of two children, including an infant born in October.

    A study published in JAMA in early December that examined nearly 5,000 acute care hospitals found that by 2022, 52% of rural hospitals lacked obstetrics care after more than a decade of unit closures. The health implications of those closures for young women, the population most likely to need pregnancy care, and their babies can be significant. Research has shown that added distance between a patient and obstetric care increases the likelihood the baby will be admitted to a neonatal intensive care unit, or NICU.

    Witham said that while she does not support abortion, she believes the government should not “legislate it away completely.” She said that unless the government provides far more support for young families, like free child care and better mental health care, abortion should remain legal.

    Conversations with a liberal school board member, a moderate owner of a timber company, members of Baker City’s Republican Party chapter, a local doula, several pregnant women, and the director of the Baker County Health Department — many of whom were not rigidly opposed to abortion — all turned up the same answer: No mobile clinics offering abortions here, please.

    Kelle Osborn, a nurse supervisor for the Baker County Health Department, loved the idea of a mobile clinic that would provide education and birth control services to people in outlying areas. She was less thrilled about including abortion services in a clinic on wheels.

    “It’s not something that should just be handed out from a mobile van,” she said of abortion services. She said people in her conservative rural county would probably avoid using the clinics for anything if they were understood to provide abortion services.

    Both Osborn and Meghan Chancey, the health department’s director, said they would rank many health care priorities higher, including the need for a general surgeon, an ICU, and a dialysis clinic.

    Nationally, reproductive health care services of all types tend to be limited for people in rural areas, even within states that protect abortion access. More than two-thirds of people in “maternity care deserts” — all of which are in rural counties — must drive more than a half-hour to get obstetric care, according to a 2024 March of Dimes report. For people in the Southern states where lawmakers installed abortion bans, abortion care can be up to 700 miles away, according to a data analysis by Axios.

    Nathan Defrees grew up in Baker City and has practiced medicine here since 2017. He works for a family medicine clinic. If a patient asks about abortion, he provides information about where and how one can be obtained, but he doesn’t offer abortions himself.

    “There’s not a lot of anonymity in small towns for physicians who provide that care,” he said. “Many of us aren’t willing to sacrifice the rest of our career for that.”

    He also pointed to the small number of patients requesting the service locally. Just six people living in Baker County had an abortion in 2023, according to data from the Oregon Department of Public Health. Meanwhile, 125 residents had a baby that year.

    A doctor with obstetric training living in another rural part of the state has chosen to quietly provide early-stage abortions when asked. The doctor, concerned for their family’s safety in the small, conservative town where they live, asked not to be identified.

    The idea that better access to abortion is not needed in rural areas seems naive, the doctor said. People most in need of abortion often don’t have access to any medical service not already available in town, the doctor pointed out. The first patient the doctor provided an abortion for at the clinic was a meth user with no resources to travel or to manage an at-home medication abortion.

    “It seemed entirely inappropriate for me to turn her away for care I had the training and the tools to do,” the doctor said.

    Defrees said it has been easier for Baker County residents to get an abortion since the U.S. Supreme Court overturned Roe v. Wade.

    A new Planned Parenthood clinic in Ontario, Oregon, 70 miles away in neighboring Malheur County, was built primarily to provide services to people from the Boise metro area, but it also created an option for many living in rural eastern Oregon.

    Idaho is one of the 16 states with near-total bans on abortion. Like many states with bans, Idaho has struggled to maintain its already small fleet of fetal medicine doctors. The loss of regional expertise touches Baker City, too, Defrees said.

    For example, he said, the treatment plan for women who have a desired pregnancy but need a termination for medical reasons is now far less clear. “It used to be those folks could go to Boise,” he said. “Now they can’t. That does put us in a bind.”

    Portland is the next closest option for that type of care, and that means a 300-mile drive along a set of highways that can be treacherous in winter.

    “It’s a lot scarier to be pregnant now in Baker City than it ever has been,” Defrees said.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • What’s The Difference Between Minoxidil For Men vs For Women?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝I’m confused, does minoxidil work the same for women and for men? The label on the minoxidil I was looking at says it is only for men❞

    Great question!

    Simple answer: yes, it works (or not, as the case may be for some people, more on that later) exactly the same for men and women.

    You may be wondering: what, then, is the difference between minoxidil for men and minoxidil for women?

    And the answer is: the packaging/marketing. That’s literally it.

    It’s like with razors, there are razors marketed to men and razors marketed to women, and both come with advertising/marketing promising to be enhance your masculine/feminine appearance (as applicable), but at the end of the day, in both cases it’s just sharp steel blades that cut through hairs as closely as possible to the skin. The sharp steel neither knows nor cares about your gender.

    When it comes to minoxidil, in both cases the active ingredient is indeed minoxidil, usually at 2% or 5% strength (though other options exist, and all these get marketed to men and women), and in both cases it works in the same ways, by:

    • dilating the blood vessels that feed the hair follicles and thus allowing them to perform better
    • kicking the follicles into anagen (growth phase) and keeping them there for longer

    Note: this is why we mentioned that it won’t work for all people, and it’s because (regardless of sex/gender), it cannot do those things for your hair follicles if you do not have hair follicles to treat. In the case of someone who has had hair loss for a long time, sometimes there will not be enough living follicles remaining to do anything useful with. As a general rule of thumb, provided you have some hairs there (even if they are little downy baby hairs), they can usually be coaxed back to full life.

    In both cases, it’s for treating “pattern hair loss”, the pattern being “male pattern” or “female pattern”, respectively, but in both cases it’s androgenetic alopecia, and in both cases it’s caused by the corresponding genetic factors and hormone-mediated gene expression (the physical pattern therefore is usually a little different for men and women; that’s because of the “hormone-mediated gene expression”, or to put it into lay terms “the hormones tell the body which genes to turn on and off”.

    Fun fact: it’s the same resultant phenotype as for PCOS, though usually occurring at different stages in life; PCOS earlier and AGA later—sometimes people (including people with both ovaries and hair) can get one without the other, though, as there may be other considerations going on besides the genetic and hormonal.

    Limitation: if the hair loss is for reasons other than androgenetic alopecia, it’s unlikely to work. In fact, it is usually flat-out stated that it won’t work, but since one of the common listed side effects of minoxidil is “hair growth in other places”, it seems fair to say that the scalp is not really the only place it can cause hair to grow.

    Want to know more?

    You can read about the science of various pharmaceutical options (including minoxidil) here:

    Hair-Loss Remedies, By Science ← this also goes more into the pros and cons of minoxidil than we have today, so if you’re considering minoxidil, you might want to read this first, to make the most informed decision.

    And if you want to be a bit less pharmaceutical about it:

    Gentler Hair Health Options

    Take care!

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Related Posts

  • What Happens To Your Body When You Do 100 Glute Bridges Every Day
  • Black Bean Burgers With Guacamole

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    Once again proving that burgers do not have to be unhealthy, this one’s a nutritional powerhouse full of protein, fiber, vitamins, and minerals, as well as healthy fats and extra health-giving spices.

    You will need

    • 1 can black beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
    • 3 oz walnuts (if allergic, substitute with pumpkin seeds)
    • 1 tbsp chia seeds
    • 1 tbsp flax seeds
    • ½ red onion, finely chopped
    • 1 small eggplant, diced small (e.g. ½” cubes or smaller)
    • 1 small carrot, grated
    • 3 tbsp finely chopped cilantro (or if you have the “this tastes like soap” gene, then substitute with parsley)
    • 1 tbsp lemon juice
    • 1 jalapeño pepper, finely chopped (adjust per heat preferences)
    • ¼ bulb garlic, crushed
    • 2 tsp black pepper
    • 1 tsp smoked paprika
    • 1 tsp cayenne pepper (adjust per heat preferences)
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Burger buns (you can use our Delicious Quinoa Avocado Bread recipe if you like)

    For the guacamole:

    • 1 large ripe avocado, pitted, skinned, and chopped
    • 1 tbsp lime juice
    • 1 tomato, finely chopped
    • ¼ red onion, finely chopped
    • ¼ bulb garlic, crushed
    • 1 tsp red chili pepper flakes (adjust per heat preferences)

    Method

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

    1) Process the walnuts, chia seeds, and flax seeds in a food processor/blender, until they become a coarse mixture. Set aside.

    2) Heat a little oil in a skillet, and fry the red onion, aubergine, and carrot for 5 minutes stirring frequently, then add the garlic and jalapeño and stir for a further 1 minute. Set aside.

    3) Combine both mixtures you set aside with the rest of the ingredients from the burger section of the recipe, except the buns, and process them in the food processor on a low setting if possible, until you have a coarse mixture—you still want some texture, not a paste.

    4) Shape into patties; this recipe gives for 4 large patties or 8 small ones. When you’ve done this, put them in the fridge for at least 30 minutes, to firm up.

    5) While you wait, make the guacamole by mashing the avocado with the lime juice, and then stirring into the onion, tomato, garlic, and pepper.

    6) Cook the patties; you can do this on the grill, in a skillet, or in the oven, per your preference. Grilling or frying should take about 5 minutes on each side, give or take the size and shape of the patties. Baking in the oven should take 20–30 minutes at 400℉ / 200℃ turning over halfway through, but keep an eye on them, because again, the size and shape of the patties will affect this. You may be wondering: aren’t they all going to be patty-shaped? And yes, but for example a wide flat patty will cook more quickly than the same volume of burger mixture in a taller less wide patty.

    7) Assemble! We recommend the order: bottom bun, guacamole, burger patty, any additional toppings you want to add (e.g. more salad, pickles, etc), top bun:

    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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  • Oat Milk vs Almond Milk – Which is Healthier?

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    Our Verdict

    When comparing oat milk to almond milk, we picked the almond milk.

    Why?

    This one’s quite straightforward, and no, it’s not just our bias for almonds

    Rather, almonds contain a lot more vitamins and minerals, all of which usually make it into the milk.

    Oat milk is still a fine choice though, and has a very high soluble fiber content, which is great for your heart.

    Just make sure you get versions without added sugar or other unpleasantries! You can always make your own at home, too.

    You can read a bit more about the pros and cons of various plant milks here:

    Which Plant Milk?

    Enjoy!

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  • Working Smarter < Working Brighter!

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    When it comes to working smarter, not harder, there’s plenty of advice and honestly, it’s mostly quite sensible. For example:

    (Nice to see they featured a method we talked about last week—great minds!)

    But, as standards of productivity rise, the goalposts get moved too, and the treadmill just keeps on going

    Not that these things are confined to Millennials, by any stretch, but Millennials make up a huge portion of working people. Ideally, this age group should be able to bring the best of both worlds to the workplace by combining years of experience with youthful energy.

    So clearly something is going wrong; the question is: what can be done about it?

    Workers of the World, Unwind

    A knee-jerk response might be “work to rule”—a tactic long-used by disgruntled exploited workers to do no more than the absolute minimum required to not get fired. And it’s arguably better for them than breaking themselves at work, but that’s not exactly enriching, is it?

    This is Brittany Berger, founder of “Work Brighter”.

    She’s a content marketing consultant, mental health advocate, and (in her words) a highly ridiculous human who always has a pop culture reference at the ready.

    What, besides pop culture references, is she bringing to the table? What is Working Brighter?

    ❝Working brighter means going beyond generic “work smarter” advice on the internet and personalizing it to work FOR YOU. It means creating your own routines for work, productivity, and self-care.❞

    Brittany Berger

    Examples of working brighter include…

    Asking:

    • What would your work involve, if it were more fun?
    • How can you make your work more comfortable for you?
    • What changes could you make that would make your work more sustainable (i.e., to avoid burnout)?

    Remembering:

    • Mental health is just health
    • Self-care is a “soft skill”
    • Rest is work when it’s needed

    This is not one of those “what workers really want is not more pay, it’s beanbags” things, by the way (but if you want a beanbag, then by all means, get yourself a beanbag).

    It’s about making time to rest, it’s about having the things that make you feel good while you’re working, and making sure you can enjoy working. You’re going to spend a lot of your life doing it; you might as well enjoy it.

    ❝Nobody goes to their deathbed wishing they’d spent more time at the office❞

    Anon

    On the contrary, having worked too hard is one of the top reported regrets of the dying!

    Article: The Top Five Regrets Of The Dying

    And no, they don’t wish they’d “worked smarter, not harder”. They wish (also in the above list, in fact) that they’d had the courage to live a life more true to themselves.

    You can do that in your work. Whatever your work is. And if your work doesn’t permit that (be it the evil boss trope, or even that you are the boss and your line of work just doesn’t work that way), time to change that up. Stop focusing on what you can’t do, and look for what you can do.

    Spoiler: you can have a blast just trying things out!

    That doesn’t mean you should quit your job, or replace your PC with a Playstation, or whatever.

    It just means that you deserve comfort and happiness while working, and around your work!

    Need a helping hand getting started?

    Like A Boss

    And pssst, if you’re a business-owner who is thinking “but I have quotas to meet”, your customers are going to love your staff being happier, and will enjoy their interactions with your company much more. Or if your staff aren’t customer-facing, then still, they’ll work better when they enjoy doing it. This isn’t rocket science, but all too many companies give a cursory nod to it before proceeding to ignore it for the rest of the life of the company.

    So where do you start, if you’re in those particular shoes?

    Read on…

    *straightens tie because this is the serious bit* —just kidding, I’m wearing my comfiest dress and fluffy-lined slipper-socks. But that makes this absolutely no less serious:

    The Institute for Health and Productivity Management (IHPM) and WorkPlace Wellness Alliance (WPWA) might be a good place to get you on the right track!

    ❝IHPM/WPWA is a global nonprofit enterprise devoted to establishing the full economic value of employee health as a business asset—a neglected investment in the increased productivity of human capital.

    IHPM helps employers identify the full economic cost impact of employee health issues on business performance, design and implement the best programs to reduce this impact by improving functional health and productivity, and measure the success of their efforts in financial terms.❞

    The Institute for Health and Productivity Management

    They offer courses and consultations, but they also have free downloadables and videos, which are awesome and in many cases may already be enough to seriously improve things for your business already:

    Check Out IHPM’s Resources Here!

    What can you do to make your working life better for you? We’d love to hear about any changes you make inspired by Brittany’s work—you can always just hit reply, and we’re always glad to hear from you!

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    Learn to Age Gracefully

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