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Better Posture: Hip Flexor Stretch

Stand with the legs together. Using the right foot, take a big step forward, keeping both the feet and knees pointing forward.

Gently bend the right knee and lunge forward, until there is a stretching feeling in front of the left hip.

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Better Posture Exercises: Plank

Several variations of the plank exercise can help improve posture. Below is the basic plank, but a person may find different versions more or less effective.

Begin by lying on the stomach. Shift the position so that the weight of the body rests on the forearms and toes, with the rest of the body hovering above the floor. Some people prefer to have their arms outstretched and their hands, not their forearms, touching the floor.

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Better Posture Exercises: Back Extension

Lie on the stomach with the legs straight and the arms bent. Look down at the floor, keeping the neck straight and the hands on either side of the face.

Keeping the forearms flat on the floor and keeping the head and neck straight, gently use the arms to lift the upper body, while arching the back.

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Tips to Improve Posture

Posture is the positioning of the body when a person is sitting, standing, lying down, or performing different tasks. Researchers have linked bad posture with some uncomfortable health conditions and a high risk of injury, especially during exercise.

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Stretches and Exercises for Scoliosis- Latissimus Dorsi Stretch

People can stretch the latissimus dorsi — the largest muscle in the upper body — with this stretch. Thoracic scoliosis directly affects these muscles. Lumbar scoliosis can also cause back tension that extends up to the latissimus dorsi.

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Stretches and Exercises for Scoliosis- Bird-Dog

The Bird-Dog is another yoga-inspired exercise. To do this exercise:

  • Begin on the hands and knees with your back straight.
  • Place your hands directly under your shoulders, with the knees directly under the hips.
  • Extend one arm straight out and forward while extending the opposite leg straight back.

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Stretches and Exercises for Scoliosis- Cat-Camel

The Cat-Camel is a yoga pose. It can help keep the spine flexible and pain-free. To do the Cat-Camel pose:

  • Begin on the hands and knees, ensuring your back is level, and your head and neck are comfortable.
  • Breathe deeply, then draw the abdominal muscles in and up, arching your back.

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Stretches and Exercises for Scoliosis- Arm and Leg Raises

People can strengthen their lower back with arm and leg raises. To do the raises:

  • Lie on your front with your forehead to the ground.
  • Extend your arms out over your head, with the palms positioned flat on the ground. Keep your legs straight.
  • Raise one arm off of the ground.

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Stretches and Exercises for Scoliosis- Pelvic Tilts

A pelvic tilt will help stretch tight muscles in the hips and lower back. To do a pelvic tilt:

  • Lie on your back with your feet flat on the floor and knees bent.
  • Tighten your stomach muscles while flattening your back toward the floor.
  • Hold for 5 seconds, while breathing normally.

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Prevent Hurting Your Lower Back

  • Exercising for at least 30 minutes on most days of the week. Where possible, try doing a mixture of low- and high-intensity physical activities exercises, such as bike riding, walking, aerobics classes, swimming, or using an elliptical machine.
  • Practicing good posture when walking, such as by keeping the back straight and avoiding leaning too far forward or slumping.

Grand Opening: Cellular Sales

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Cellular Sales is proud to announce their new Verizon store in Lewiston! Come down for the Grand Opening July 11th from 3-5pm with Ribbon Cutting at 3pm! There will be food, drinks, and fun and games for the family, including a raffle with an iPad as the grand prize! Plus, there will be some amazing promos in store from Thursday 7/11 through Saturday 7/13/19!

Lewis Clark Recyclers Now Hiring

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Lewis Clark Recyclers are now hiring - Route Drivers (Local) FT or PT, Industrial Waste Operator/Driver (Local), Entry Level Production Workers- FT/PT, and Document Destruction Route Driver- FT/ PT. Applications are available on www.lcri.net. Please print out, complete and send, fax or drop off at our office. Mailing address: P.O. Box 1687, Lewiston, ID 83501 Fax: 208-746-6248.

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