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Neck & Shoulder Stretches

Neck & Shoulder Stretches

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Neck & Shoulder Stretches

This month’s blog will cover more neck and shoulder stretches.  I’ve noticed that my upper back and neck are stiff and sore after working on my laptop.  Even looking down at my phone or reading a book on my lap causes my upper body to tense and become stiff.

The stretches below are meant to improve your mobility in the office or at home.  Taking small breaks can increase your range of motion while simultaneously reduce pain in your shoulders.

Chest Opener with Back Extension

Sit up tall in your chair and place your hands on your ears.  Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together.  Then, lean back and look back while looking to the wall behind you.  Hold for 15 to 20 seconds.

Chest stretch into back extension

Smell Your Arms (Yes, really!)

Turn your head and pretend as if you are smelling your underarms.  Use your hand to gently pull against the side of your neck so you can deepen into the stretch.   Hold for 20 seconds on each side. 

Smell your underarms

Doorway Chest Stretch

Place your forearm against a doorway/wall and keep your elbow at 90 degrees.  Lean into the doorway/wall and twist your body so you are looking over your shoulder.  Hold this stretch for 20 seconds to open up your chest and upper back.

Wall Stretch
Healthy Back & Chest

Healthy Back & Chest

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Healthy Back & Chest

Common problem areas from excessive computer usage are tight upper back and chest muscles.  We spend most of the day hunched forward, which causes our chest to cave in and our back muscles to become tight.  If left untreated, our posture can become compromised and we can develop chronic back, neck and shoulder issues. 

Therefore, it is essential to stretch and strengthen your body at home or the office, even if it is for a couple of seconds.  Try the stretches below to strengthen your body and improve your range of motion.

Chest Opener

Sit up tall in your chair and place your hands on your ears.  Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together.  Hold for 15 to 20 seconds.

Cropped Chest opener

Back Opener

Sit up tall in your chair and interlace your fingers.  Take a deep breath and push your palms away from your body.  Round your spine and pull your shoulder blades apart.   Hold for 15 to 20 seconds.

Perform both the chest and back opener throughout your day to help reduce pain and improve mobility!

Cropped Back opener
Being One With Water

Being One With Water

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Being One With Water

There is a sense of serenity and peace while thinking about water.  Viewing the waves of the ocean during a sunset brings happiness, and hearing the rain drops against the windowsill creates a relaxing environment.   I personally feel so much better when I’m at the beach.  All my worries and fears cease to exist when I see the deep blue water extend past the horizon.  

In contrast, our daily lives are the opposite of what water represents.  We rush to get to work, furiously respond to emails, and multitasking has become a habitual activity.  Our lives are so busy that it is often difficult to find time to enjoy what really matters.

Below are some tips on how to be like water.  These tips will help with mindfulness and increase your life satisfaction.  

Water moves forward.  Do you ever feel stuck in a rut or a situation?  Think about moving forward in your life.  We can’t change the past and we can’t predict the future.  Move forward, drop by drop, or step by step. 

Meditation

Water adapts to the environment.  When you put water in a freezer it turns to ice.  When you put water in a glass it shifts to accommodate the cup.  Change is constant and at times we struggle to adapt.  We wish things were different or we want a different outcome.  However, we can shift our perspective to respond instead of reacting to change.  

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Water flows easily.  With our jobs, family, and social lives, it can feel like it’s a daily struggle to meet all our responsibilities.  If you feel overwhelmed, take a deep breath, and pause.  It’s all right to provide self-care first before taking care of everything else.  Find a place within yourself which consists of ease and effort as opposed to pushing forward to the point of exhaustion and burnout. 

Take care and don’t forget to hydrate, physically and mentally!

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Energizing Your Mornings

Energizing Your Mornings

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Energize Your Mornings

Many of us view the New Year as a new beginning and positive change.  While I do agree with this notion, I also view the mornings as a symbolic representation of a new beginning.  Before the sun rises the sky is dark and there is no light to be seen.  Then the sky slowly changes, and radiant light emerges from the horizon, casting warmth and energy farther than the eye can see.  All the darkness is gone, and we are left with a radiant and new sunrise.   A new day has emerged.

We can compare the sunrise, or transformation from darkness into light, as a new beginning.  The challenges and obstacles we faced are of the past, and the dawn is a new day for us to grow and transform ourselves.  Moreover, there are 365 days of this a year!  This means we don’t have to wait until the New Year for a new beginning.   Opportunity and potential are always in front of us.

Therefore, it is essential that we start our mornings or our new beginnings with intention and focus.  Below are some tips to illuminate light upon your goals and dreams.

Become a morning person so you can take care of yourself. I know this is hard for all of us.  I personally need 8 -9 hours of sleep a night in order to exercise and train others.  However, I noticed that when I wake up earlier, I am more productive and I’m able to achieve more throughout the day.  In addition to waking up early, I will try to work out, exercise, stretch, or listen to music.  Self-care gives me motivation and I’m so much happier afterwards.  This helps supercharge my day so I can make the most of my time.   It’s very easy to stay in bed, especially with the cold weather.  See if you can push yourself to not press snooze and get out of bed.

morning_run

Avoid excessive use of social media. I think social media is beneficial to keep up with people’s lives and accomplishments.  However, I catch myself looking at my phone in the morning and before I know it, an hour has passed.  I realized that I could look at other people’s lives and get lost in theirs, or I can get out of bed and invest in mine.  Looking at people’s accomplishments also can create comparison and judgement.  We might wish our lives were better or we had different circumstances.  Social media isn’t bad but remember that there should be limits on how much time you spend scrolling through Facebook and Instagram.

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Change your perspective. Sometimes when I wake up and look at the clock, I wish I was still sleeping, and I groan at the fact that I have to get out of bed.  Upon reflecting on these thoughts, I realized that my perspective was negative.  Consequently, I came to the conclusion that I have the power to shift my perspective into something that will benefit me.  Instead of saying I have to wake up, I now say I get to wake up.  I now have 24 hours to make the most of my day.  Every day I am blessed with the opportunity to motivate and inspire people to change their lives.   After work, I have the opportunity to enrich my life though yoga, dance, and spending time with the people I love.  I am incredibly grateful for all of this, but gratitude only comes when we take a step back in order to adjust our len.

Every day we have the opportunity for a new beginning.  I wish everyone happiness, contentment, and growth, 365 days out of the year!

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World Dance Beat

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World Dance Series

World Dance Beat – January thru March                                        

Salsa – April thru May                                                              

Bollywood – June thru July 

Hot Hula Fusion – August thru Sept. 

U-Jam – Oct. thru Dec. 

Bollywood

A high-energy cardio dance workout, inspired by the sounds of India. Move to the heart pumping beats of Bollywood, release some pent up stress, and unleash your inner swagger. The choreography is easy to follow and fun.

Date: Thursdays
Time: 12:45pm – 1:15pm

Register Now

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Hip Hop

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World Dance Beat offers a taste of cultural flavors from all over the globe. You’ll experience various dance genres, including Bhangra, Hip Hop, Flamenco, West African Dance, Salsa, Bellydance, Tango, and more. The routines feature a combination of fast and slow rhythms that tone and sculpt the body. Offered January—March (offering changes quarterly)

Welcome to Live Well Be Well's employee & physician World Dance Series!

  • Join us every Thursday from 12:45pm to 1:15pm virtually!
  • A Microsoft TEAMs invite will be sent to your Kaiser Permanente email address with Zoom log in instructions and as a calendar reminder.
  • Click on NEXT to continue your registration process.
  • Incentives associated with this program will be provided to North Valley employees only (Roseville, Sacramento and surrounding facilities). Thank you for your understanding.
We look forward to seeing you virtually!

Waiver and Release for the Participation in Fitness Classes and Programs

I understand that participation in recreational, wellness, exercise and/or fitness programs offered by the North Valley live well be well Program (collectively, “Fitness Classes”) involves a risk that I may suffer personal injury or other damages.  My participation in Fitness Classes is entirely voluntary. 

In exchange for my participation in the Fitness Classes, I:

  • assume any and all risk of accident, personal injury, damage or loss to my person or my property because of my participation in the Fitness Classes or due to any dangerous conditions in and around the premises, and waive any right to notice of the existence of such conditions, and;
  • release and forever discharge Kaiser Foundation Hospitals, The Permanente Medical Group, Inc., Kaiser Foundation Health Plan (collectively, “Kaiser Permanente”), and everyone employed by or acting on behalf of Kaiser Permanente, from any and all claims, liabilities, losses, causes of actions and demands of every kind, nature and character which I may have, or may hereafter acquire, whether foreseeable or unforeseeable, resulting from or related to my participation in any Fitness Classes.

I will follow all rules and regulations regarding participation in Fitness Classes that may be posted or otherwise provided by Kaiser Permanente or anyone acting on behalf of Kaiser Permanente. 

I will obtain or have already obtained a physical examination from a medical doctor to determine my present health and medical condition before beginning any program of exercise or activity, including participation in any Fitness Classes, and will not engage in activities against medical advice. 

I am not aware of any physical, mental or emotional condition that might impair my ability to safely participate in Fitness Classes. 

I have read this entire release and waiver prior to signing and am fully aware of the legal consequences of signing this document. 

About you

KP National User ID (NUID) for employees

Self-Care For the Holidays

Self-Care For the Holidays

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Self-Care For the Holidays:

One of the hardest things about the holidays is to find time to take care of yourself.  We are so busy with shopping, planning events and cooking that we lose sight of self-care.  It’s easy to put yourself in autopilot and forget that the driver also needs to stop and perform self-maintenance.  

Even with a busy schedule we can still find some time to become more mindful and make decisions to improve your health for the holidays.  Below are some tips you can adopt to thrive during the holiday season.  

Plan Your Week

  • Plan your week on Sunday.  When we are busy and don’t have time, exercise goes on the back burner.  When you view and look at your schedule before Monday, you can see where you can add in small chunks of fitness.  Adding a 5-minute walk before work or stretching before a call can boost your resilience.  Furthermore, you will feel less stressed, which will improve your mental outlook.  
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Eat at home

  • Most of us will celebrate by dining with friends or eating take out.  When you cook at home you are monitoring what you add into your meal.  Many restaurants will add in extra oil, salt, fat, and other non-essential ingredients to your food.  Your plate should be colorful and have a variety of food groups.  
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Water, Water, Water

  • Think about what you are drinking.  Eggnog, wine and other sugary drinks contain excess calories.  Consume these items in moderation.  As a reminder, water is the best hydration drink.  Although there are specific guidelines for different populations, the rule of thumb is to consume 8 glasses of water per day.  
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Burst of Exercise

  • Something is better than nothing.  Most of us have an all or nothing mentality in which we are obligated to obtain 30-minutes of exercise or else it doesn’t count.  That is not necessarily true as research has shown that the body can demonstrate healthy responses to exercise in as little as 5-minutes.  If you are short on time, try performing an interval of Tabata, squat in place or just go for a walk.  Taking small steps will improve your fitness.

Wishing everyone a great holiday!  Please stay safe and take care of yourself.   

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Being Present and Positive

Being Present and Positive

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Being Present and Positive:

As the weather cools off and we move into Fall and Winter, I can’t help but smile when I think about Thanksgiving.  As a child I remember my parents cooking delicious food in the kitchen while a football game played on the TV.  My siblings were chasing each other, and my mom and her friends were talking about where they wanted to go early morning shopping.  There is a sense of warmth, comfort, and joy when I reminisce about these memories. 

This year has been hard on many of us.  We might have experienced a dramatic shift in our personal and professional life.  I know I am still adjusting to teaching and training through ZOOM and seeing my coworkers through TEAMS.  It’s especially difficult when I visit my parents and I have to wear a mask and make sure to wash my hands and keep my distance from my father who has COPD.  

Even with the current health situation and social challenges we can still create great memories that will last a lifetime.  We can still return to an experience of joy and amazement, similar to what we experienced as adolescents.  Throughout my life experiences I’ve learned that happiness isn’t getting what you want but making the best with what you have.  Below are some tips on how to practice being thankful this holiday season. 

Perspective

  • There is a saying by John Kabat-Zinn which resonates deeply with me.  “Wherever you go, there you are” is a simple saying that reminds us to control where our thoughts go.  If we start ruminating and dwelling on negative events, then our mindset will start to shift to a negative view of the world and our current circumstances.  We can always change our perspective and adjust our lens to what we have.  One tip is to find a positive in every difficult situation.  I might not like the fact that I have to wear a mask with my parents, however I’m grateful that I get to see them and eat their delicious cooking! 
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Presence

  • This holiday season try to be present with your family.  As children we didn’t worry about working, having an income or taking care of others.  As adults we have that responsibility, but we don’t need to dwell or worry.  If we start to think about the future or all the responsibilities we have, we miss out on life and the present moment, which is always right in front of us.  If you are watching a movie, watch and enjoy that movie.  Don’t think about all the work you have to do when you go back into the office.  Let current self be present, and future self, take care of future responsibilities. 
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Forgiveness

  • Thanksgiving is all about connecting and being there with your family and friends.  If you had some painful experiences with your family or friends that caused your relationships to drift apart, this year is a good year to reconnect with your loved ones.  Everyone makes mistakes and no one is perfect.  If you are still holding grudges or stuck in the past, see if you can find forgiveness and compassion for your loved ones and yourself.  We can’t change the past, but we can always work together to build a better future. 

I hope everyone has a wonderful and safe Thanksgiving.  Don’t forget to do some squats every now and then as you’re watching the Macy’s Parade! 

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Foam Rolling

Foam Rolling

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Foam Rolling

Foam Rolling:

On an average week I teach up to 15 fitness classes (yes, seriously!).  Most of these classes involve squatting, lifting, moving, and extended durations of standing.  Throw in lifting dumbbells and resistance bands and you can imagine how sore my body feels after a week of exercise! 

Foam Rolling is a great way to help my body recover and alleviate soreness.  Our muscles develop tight areas called trigger points or muscle knots, which is caused by excessive muscle overuse, current/previous injury, and muscle stiffness.  

Foam rolling is a type of self-massage which opens up the trigger point and increases range of motion.  After I use my roller my body feels light and refreshed.  It is one of the best things I recommend to treat stiff and sore muscles.  

It is recommended to Foam Roll if you are active, have poor posture, or sit for long periods of time.  Below are 4 exercises I recommend to help with posture and mobility.  Roll for 30 seconds to 1 minute and take it easy!  These areas will be tight and you want to feel pressure but not intense pain.  Start slow and gradually add more intensity by leaning into the roller.  

Hamstrings

  • Place the roller underneath your right thigh.  Sit up tall and gently roll the roller forward and back.  Perform for 30 to one minute and repeat on left side.  
Hamstrings

Upper Back

  • Place the roller on your shoulder blades. Lift your hips up and gently roll forward and back.  Shift your weight to the right and left to feel pressure in your upper back.  Repeat for one minute.  
Upper Back

Glutes

  • Sit on top of the roller and gently rock forward and back on the right side of your glute.  Shift to the right and left while on top of the roller to feel different levels of pressure.  Perform for 30 seconds to one minute and switch to left side.  
Glutes

IT Band

  • Place the roller on the right side of your thigh and roll up and down.  Your IT can be a sensitive area so proceed lightly.  Start with the bottom half and progress to the top portion.   Perform for 30 seconds and repeat on the left side.  
IT band

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