Maya Angelou says: “when you know better you can do better.”

I hope you feel better with each passing day; learning what works best for you with your own circumstances/environment/conditions.

NOTHING is better for you than moving/exercising daily.  Whether that means a 30 minute walk, yoga, “cardio”, weight lifting, Pilates or simply stretching, the goal is to move everyday.

AND…keep moving while at your desk, working at the computer.

• Roll your shoulders forward and backward between emails.
• Shrug your shoulders (and stretch the trapezius -upper neck muscle- by lengthening the shoulders down after you shrug).
• Open and close your hands quickly to increase blood and help with circulation.
• Stretch your neck one way and then the other, while waiting for a document to load.
• KEEP MOVING!

Two supreme exercises to improve back health and do every day are:

1.  Bridges:  Lying on your back , bend your knees and lift and lower your bottom off the floor. Do three sets of 10 repetitions.

2. Quadruped: Prop yourself on all fours (hands under shoulders and knees under hips).  Extend one arm long in front of you and the opposite leg long behind.  Sometimes called “Bird Dog”.  Hold this position for 10 counts. Repeat to the other side. Do three sets.  Then lower and lift the hand and foot for 10 repetitions. 3 sets.

Please email for specific instructions, if you would like.  I am happy to help.Remember:  keep pulling your shoulders back—you need an antidote to continual forward flexion (hunching) that occurs while working at a desk.

Try this: when in your bucket seat of your car–pull your navel into your spine, and gently press your lumbar-lower back region and shoulder blades into the seat.  This will almost automatically lengthen the back of your neck, and allow you to BREATH!  Not many professionals discuss breath; but I will tell you it is vital and underemphasized.

“KEEP MOVING”!!

”I’ve got your back~”Juli Kagan, RDH. M.Ed.Certified Pilates InstructorAuthor: Mind Your Body