clock neck exerciseStretching the neck muscles can be challenging and confusing.  Here is a simple, centering neck exercise that can help alleviate neck pain.  It is called “The Clock.”  This is the same pattern of movement as used in the article entitled, Computer Eye Strain Exercises.

Lay on the floor in supine position (face up) on a yoga mat or towel.  You want the surface to be firm but not too hard.  First, feel the muscles of your head on the ground beneath you.  The floor will be your guide as you move through the exercise, so maintain contact with it without too much effort.  Also,  you will be gently massaging these muscles via the pressure on the floor as you move through this neck exercise.  Make sure your head is in good alignment.  Your neck should not be flat on the floor and your chin should not jut out.
Look up and imagine a large clock above you. Now move your head up towards the twelve and then down to the six slowly three times. This will mimic the “yes” movement.  Now, move your head from the three to the nine three times slowly. This will mimic the “no” movement. You can use your  nose as a guide. Remember to maintain contact with the floor beneath you. Now you can hopefully sense your neck in a more centered alignment. Maintain this centered feeling for the rest of the exercise because you will want to return to it as your reference point for these next steps.
Next you will do the opposite diagonal movements of the clock. Look up at the one and down at the seven three times slowly. Place the one right next to the twelve and the seven right next to the six. This will be a more specific stretch. Next do eleven and five o’clock again, imagining them right next to the twelve and the six on your clock. Pause in the center as mentioned before.

Read More →

Weekly podcast from livesensible.comIf you ‘re in a rush for last minute holiday shopping or have high expectations on what gifts you  may give this year. Here’s a thought,  sometimes a meaningful gesture is worth more than a purchased gift.  Consider offering assistance to your loved ones and friends that are simple and practical, but are highly appreciated.  Your time and consideration are worth a great deal, and will be valued and remembered for a long time.  If you are strapped for cash like many people this year, this  is a less stressful way to celebrate that can deepen bonds between family members instead of always having a monetary attachment to your values!

So instead of rushing to the mall and dipping into your savings to buy the perfect gift, here are some sensible holiday gift ideas that are cost effective and helpful…[…]