OK Tumblr Geriatric Ward, Let’s Talk About Your Posture-

OK Tumblr Geriatric Ward, let’s talk about your posture-

there are things you should be doing now to prevent yourself from starting to look like 🥀

Why does it matter? Future you would like to avoid the pain, limited motion, and fall risk that goes along with worsening posture.

What’s the focus?

1. Keep the flexibility in your spine

2. Stretch the muscles in the front

3. Strengthen the muscle in the back

Here are some simple things you can do daily while sitting and when you get up to go into the bathroom or the kitchen

Keep the flexibility by doing these repeated movements: 10 repetitions several times a day

The goal is to give yourself a double or triple chin. Keep your nose pointing forward, don’t let it tip up or down

Thoracic extension- use a chair with a seat back that comes up to the level of your shoulder blades. Try to bend back over the top of the chair without arching away from the seat back and without extending your neck. If the pressure from the top of the chair is uncomfortable you can place a towel there

Stretch the muscles in the front by using a door frame. This one will feel good afterwards

If this isn’t enough of a stretch you can do one side at a time. If you have the right arm up step forward with the right foot and turn slightly to the left. Then do it on the other side.

Strengthen the muscles in the back by squeezing your shoulder blades together for a count of 10 and then repeating 10 times. You can do this several times a day Hint: Don’t lift your shoulder blades up

There are lots more exercises for strengthening your back muscles but this is a good starting point and easy to do. I like doing it while driving

Tips:

Do the best you can

If it hurts stop

Envision future you saying thank you each time you do one of the exercises

Coping 101 - a masterpost of down to earth resources

This post doesn’t contain links to many professional resources - it’s a list of coping tips from people who are mentally ill/disabled themselves and who all decided to share what has worked for them here on tumblr. In the last 7 months I have been sharing content created for and by mentally ill/disabled people on this blog - and to celebrate reaching 5000 followers, I have decided to collect all the best coping tips I’ve come across in one easily accessible place. Enjoy!

Managing emotions:

Letting go of emotional suffering via mindfulness.

DBT strengthening statements

Handling negative emotions

The “emotions are signals” method

The “mindfully recognizing emotions” method

Healthy perspectives on emotions

The “emotions are like hiccups” method

The “healthy outlets” method

Managing anxiety:

Coping statements for anxiety.

Breathing exercise gif

Breathing exercise gif 2

Things to remember when having an anxiety attack

The “just show up” method

The “panicky friend” method

Grounding techniques

The “I can survive the next 10 seconds” method

The “distract your brain” method

The “you will be able to cope” method

Managing depression:

7 depression tips and why they work

Depression tips

21 tips to keeping your shit together when you’re depressed

Managing executive dysfunction:

The “might as well” method.

The “one step access” method.

Why self-discipline isn’t always the answer.

The “use whatever works” method.

The “taking care of someone else” method.

The “june-bugging” method.

Tricks for pushing through executive dysfunction

The “do several things at once” method

The “accept your limits” methods

The “turn it into a game” method

The “anything worth doing is worth doing poorly” method

The “tricking your brain” method

The “untangling the spaghetti” method.

The “smaller steps” method

The “emergency cleaning” method

The “letting go of should” method.

The “my body is an animal I need to care about” method

The “fork theory” method

The “remove the barriers” method

The “half-ass things” method

Managing negative thinking:

Challenging cognitive distortions.

Finding alternative thoughts.

Challenging negative thoughts

How to get over past mistakes

Toxic positivity vs hope and validation

How to improve your self-esteem

Negative and positive cognitions

The “self neutrality” method

The “separate your negative qualities from your identity” method

Self talk to help end obsessions

Ten forms of twisted thinking + ten ways to untwist your thinking

Managing self care:

How to practice balanced self care.

Why hands-on hobbies are important

Ways to self-soothe

A list of mental illness workbooks

Ways to start feeling again

How to get back on track after a breakdown

How to self-soothe and treat yourself

Types of healthy coping skills

The “parenting yourself” method

An interactive self care guide

The “don’t ignore your needs” method

Online self care

Making the most of therapy

Free worksheets for people who can’t access therapy

The “add good things to your life” method

Showering for spoonies

The “do what you can” method

The “it isn’t a waste of time just because it won’t cure you” method.

Self care cheat sheet

The “create something” method

Managing school:

Studying with anxiety and depression

Studying with mental illness

Coping with dissociation in school

Managing exam periods when you’re mentally ill

The “done is better than none” method

How to survive college

Managing urges to harm yourself:

What to do to when you’re suicidal

Questions to ask before giving up

Alternatives to self harm

Coping with suicidal thoughts

15K notes View Post

sporadiczombielight

6 months ago

is there anyone out there with a nyt cooking subscription

will they send me the chamomile tea cake with strawberry icing recipe

95K notes View Post

sporadiczombielight

9 months ago

Adobe is going to spy on your projects. This is insane.

Photoshop’s new terms of service require users to grant Adobe access to their active projects for “content moderation” and other purposes pic.twitter.com/weRjMfWvxx

— Dexerto (@Dexerto) June 5, 2024

Here it is. If you are a professional, if you are under NDA with your clients, if you are a creative, a lawyer, a doctor or anyone who works with proprietary files - it is time to cancel Adobe, delete all the apps and programs. Adobe can not be trusted. pic.twitter.com/LFnBbDKWLC

— Wetterschneider (@Stretchedwiener) June 5, 2024

Tags

helpful good app reccs

156K notes View Post

sporadiczombielight

1 year ago

“the arts and sciences are completely separate fields that should be pitted against each other” the overlap of the arts and sciences make up our entire perceivable reality they r fucking on the couch

Tags

yes

152K notes View Post

sporadiczombielight

1 year ago

I thought I needed a new laptop but nope, youtube is slowing down your PC if you have adblock on on any open tab...