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Pavlovic - The Home Stretch: 23 Powerful At-Home Exercises to Improve Posture, Reduce Pain & Live Well

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They say sitting is the new smoking...We are seeing more and more people transition to working from an office to working from home and many are finding that the comfort of being at home is not so comfortable...Does this sound familiar? Joint stiffness after sitting at a desk? Tension headaches? Are you suffering from the dreaded desk posture? You know, rounded shoulders, slumped upper back, stiff hips...Whether youre a stay-at-home parent, have transitioned to working from home or youre a full-time student with your head stuck in the books and rooted to a chair, chances are this lifestyle is leaving you with stiff, locked up joints and sore muscles. If youve noticed that your posture has worsened in the last year, youre not alone. Many people have reported that working from home has led to increased inactivity, fatigue, muscle tension and poor posture. Did you know people who stand with good posture report being happier and more confident? Its no surprise as physical health is directly tied to mental health. When the body suffers, so does the mind. Inactivity, chronic pain and injury can lead to loss of energy, depression, anxiety and even memory loss.The good news is, there is a solution...and that solution is a simple, yet highly effective at-home movement program.One that is created using the scientific principles of program design and combines both mobilization and strengthening. This combination is KEY and is the basis of any injury prevention program. By stabilizing the joints and improving postural alignment, the body can move in a more biomechanically sound way. When this occurs, stress is taken off all the major regions in the body - the low back, hips, knees, neck and shoulders - common sites of pain and injury. Not only do you achieve better posture and confidence, but also better sleep, athletic performance, productivity and mood!The Home Stretch will guide you through a series of carefully selected, full-body mobility drills and strengthening exercises designed to combat the countless hours spent behind a desk. With some yoga inspired movements, you will find that consistent practice will lead to a more relaxed body and state of mind. The majority of exercises are performed with only your bodyweight, along with some floor space and the willingness to do something your body (and future self) will thank you for.Inside, you will discover ways to:Build a strong, resilient core.Take stress off the low back.Stabilize the knees and shoulders.Regain hip mobility.Decrease muscular tension.Increase overall flexibility.Feel good again!If you want to improve your fitness, improve your posture and reduce the likelihood of injury and chronic pain, The Home Stretch is what your body needs.All exercises are accompanied with detailed descriptions for how to perform them with proper form, picture demonstration as well links to video demos so that you can be sure youre doing them right.

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The Home Stretch
23 Powerful At-Home Exercises to Improve Posture, Reduce Pain & Live Well
Danka Pavlovic, CSCS
Copyright 2021 Danka Pavlovic Guelph ON Canada wwwavolvinghealthcom 2021 - photo 1
Copyright 2021 Danka Pavlovic
Guelph, ON, Canada
www.avolvinghealth.com
2021 Avolving Health Inc.
All rights reserved. This eBook or parts thereof may not be reproduced in any form, stored in any retrieval system, or transmitted in any form by any meanselectronic, mechanical, photocopy, recording, or otherwise. Under no circumstance may you publish, sell, edit or adapt the eBook or any part of the eBook. The images and logos in this eBook belong to Avolving Health Inc. and may not be used or distributed in any way.
DISCLAIMER
As with all exercise programs, to reduce and avoid injury, you will want to check with your doctor or a qualified medical professional before beginning any fitness program. By performing any exercises described in this eBook, you are performing them at your own risk. The information in this eBook is not intended to treat, diagnose or prevent any injuries or diseases. The information in this eBook is not advice and it is not intended to replace the advice from your doctor. Avolving Health Inc. will not be responsible or liable for any injury or harm you sustain as a result of the information in this eBook. This includes information shared on www.avolvinghealth.com, along with any of the links provided on the last page of this eBook.
Contents
Preface
They say sitting is the new smoking

We are seeing more and more people transition to working from an office to working from home and many are finding that the comfort of being at home is not so comfortable

Does this sound familiar? Joint stiffness after sitting at a desk? Tension headaches? Are you suffering from the dreaded desk posture? You know, rounded shoulders, slumped upper back, stiff hips...Whether youre a stay-at-home parent, have transitioned to working from home or youre a full-time student with your head stuck in the books and rooted to a chair, chances are this lifestyle is leaving you with stiff, locked up joints and sore muscles. If youve noticed that your posture has worsened in the last year, youre not alone.

Many people are reporting that working from home has led to increased inactivity, fatigue, muscle tension and poor posture. Did you know people who stand with good posture report being happier and more confident? Its no surprise as physical health is directly tied to mental health. When the body suffers, so does the mind. Inactivity, chronic pain and injury can lead to depression, anxiety and a loss of energy.

The good news is, there is a solutionand that solution is a simple, yet highly effective mobility program. One that is created using the scientific principles of program design and combines both mobilization and strengthening . This combination is KEY and is the basis of any injury prevention program. By stabilizing the joints and improving postural alignment, the body can move in a more biomechanically sound way. When this occurs, stress is taken off all the major regions in the body the low back, hips, knees, neck and shoulders common sites of pain and injury. Not only do you achieve better posture and confidence, but also better sleep, athletic performance, productivity and mood !

This eBook will guide you through a series of carefully selected, full-body mobility drills and strengthening exercises designed to combat the countless hours spent motionless behind a desk. With some yoga inspired movements, you will find that consistent practice will lead to a more relaxed body and state of mind. The majority of exercises are performed with only your bodyweight, along with some floor space and the willingness to do something your body (and future self) will thank you for.

Inside, you will discover ways to:

- Build a strong, resilient core.
- Take stress off the low back.
- Stabilize the knees and shoulders.
- Regain hip mobility.
- Decrease muscular tension.
- Increase overall flexibility.
- Feel good again!

Living a pain free, independent life is possible.

If you want to improve your fitness, improve your posture and reduce the likelihood of injury and chronic pain, a mobility program is where it all begins.

Part 1 - INTRODUCTION
WORK LIFE AT HOME
Its no doubt that as we move forward into the future, we will continue to see even greater shifts from office life to home life. In this past year, many working adults transitioned to working from home and saw their work environment drastically change. With the elimination of the daily commute to and from work, one can easily start to stack up the hours spent indoors, many of which are spent seated and generally speaking, inactive. Although many may find some benefits to working remotely from home, there are some drawbacks, most significantly in how they affect our health. Prolonged sedentary behavior and overall poor lifestyle habits increase the risk of developing common diseases such as diabetes and heart disease. Poor lifestyle habits also affect our present life. It affects sleep, productivity, relationships, and our mental state such as our ability to concentrate or how well we manage our emotions.
There are two major factors that dictate how much transitioning to a work-from-home set up will affect ones body and mind. One our work space set up. Two how much movement we structure into our day. When it comes to the work space, ask yourself Is my work space ergonomically optimized? Many people work from their laptop, seated on the couch or hunched over their kitchen counter. Sitting for hours on end with no structured breaks for movement can lead to stiff joints that lose their range of motion over time. These positions tend to place greater stress and strain on the body. Over time, this can lead to the common aches and pains associated with sedentary behavior low back pain, hip discomfort, neck and shoulder tension or even headaches. Even simple restriction in a joints range of motion due to prolonged sitting and poor posture can predispose you to injury. For a joint to be loaded in a safe manner it must be optimally aligned. Misalignment of joints often occurs from muscle imbalances and weakness. The good news is that you can easily counteract these imbalances from the comfort of your own living room. You dont even need any fancy gym equipment. The drills and exercises outlined in this book are primarily body weight movements, with the exception of a couple which require a resistance band. These are easy to come by and are inexpensive.
WHAT HAPPENS WHEN WE SIT
Prolonged sitting locks up the hips and low back. Sitting for countless hours each day creates significant stress on the hips and surrounding structures and as blood flow becomes restricted, the muscles of the hips become tight namely the hip flexors (the muscles at the front of the hip). This often also leads to the feeling of tight hamstrings. In reality, for many people the hamstrings are actually overly lengthened and need to be strengthened, not stretched. When it comes to the upper body, unless you sit with the torso upright, the chest open and the back engaged, the shoulders get slumped forward. This leads to restriction and tightness in the front of the shoulders and the muscles behind the shoulders become stretched and weakened. We need to train these key postural muscles to do their job of keeping the upper body upright. This will take the stress off of the shoulder joint, as well as the low back. Sitting also weakens the muscle of the core. The core is composed of the abdominals, the hip musculature, the smaller stabilizing muscles of the hips and back, as well as the diaphragm. Weakness in the core is a big contributor to low back and hip pain, shoulder problems, as well as dysfunctional breathing patterns. The exercise selection in this book aims to improve mobility as well as strengthen key postural muscles.
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