A Little Guy On A Snowy Night

some salads are amazing and then other salads feel like you're stuck in purgatory just eating leaves forever

Ynys Llanddwyn & Dinas Island, Wales

theslowtraveler

hip stretches

Did you find your first leaf of autumn yet? Remember to hold onto it, if not in your hands then in your heart, so that you can make use of its tiny magic when you need it most. The uses of first autumn leaves can vary, from enhancing the catharsis of a melancholic moment to tumbling eerily down a seemingly deserted street as a warning of coming danger, but you will know when the time comes to release it and receive its blessing.

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

Spangle-cheeked Tanager

javier.chaves.photography

The Grim Reaper, sculpture by sculptor August Schmiemann at Melaten Cemetery in Cologne, Germany

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

graveyard snowmen, whoever has the talent and creativity to make this, you are my hero