Stretches - Tumblr Posts
We need like “unclench your jaw” posts but for eye strain. Like
Go look at something 20ft away for 20 seconds.
btw I’ve found these stretches from the WAK blog very helpful when knitting a lot:
Plus make sure to take breaks regularly - and stop if anything starts to hurt!
especially with gift knitting I know it can be tempting to push through it for a deadline, but it’s really not worth causing long term injury. (And anyone knit-worthy should be understanding of that, imho.) Stay well :)
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
this is a poster i made for my call to action assignment in humanities! it's a bunch of basic and easy stretches for people who sit and work at a desk all day (me)
the idea is that you'd put the poster up above ur desk and do the stretches every 30 minutes or so,, the whole routine won't take more than about 6 minutes to complete and when done regularly it can prevent wrist, shoulder, neck and back pain! :)
all these stretches can be done while sitting (although i HIGHLY recommend you stand up and move around while taking a break from working)
you can get a free digital copy of this poster here on my gumroad!
If you’re consistently trying to stand with straighter posture but slouch when you forget or get tired, try Wall Slides!
It’s a simple way to improve shoulder mobility, strengthen our posterior chain, and stretch our anterior chain.
Note that there are many possible causes for poor posture. For example, you may have some muscular imbalances that require more condition-specific stretches. Wall slides may or may not help you with this.
However, learning to do this exercise with good form can work as a good mobility benchmark for healthy humans, so it may still be worth your time to learn!
Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
The problem of the uncomfortable!
The problem of the uncomfortable, is not the goal, it is the journey. Even in project management, there is a lot of energy put towards identifying risks and mitigating them. Another metaphor for this same journey is a Dungeons and Dragons quest.
The Man Kind Project looks at the uncomfortable through many processes, but one identified in the article is "Stretches". Stretches, or SMART Goals, are the steps in the project plan to walking the journey and achieve the goal.
Specific Measurable Attainable Realistic Time Bound
While these steps, ask you to look at the best case scenario outcome, we often forget to examine the worst case scenario outcomes, that most project managers look at on a daily basis.
Dependencies Risks Issues Assumptions Unknowns
For many people, the only worst case scenario they consider is, "Being hit by a train!" They never consider that they might be hit by a body part of someone else's worst case scenario. Or even worse, someone's best case scenario being to push someone into their worst case scenario. (- Sorry, it's a little gruesome for role playing effect! -)
"No strategy survives contact with the enemy.", Helmuth von Moltke the Elder. It is only in recognizing patterns that we find the path of least resistance to the goal. Many Jujitsu students study how to navigate their partners counters to eventually submit them. Chess students also study chess patterns to build strategies.
Like Jujitsu students, members of the Man Kind Project, study processes that help men explore their worst case scenarios. Processes for looking at risks. Holding men accountable to agreements. Ways to cleanly express upset and wants, while acknowledging why those things are important. Seeing judgement and beliefs for what they are .. walls. Understanding that sometimes we have to give up something to get something. and more ...
A process I use and can share from Directed Dreaming, is this: What is the issue? What is causing the issue? What are solutions for this issue? How do I feel about this issue? What do I do when this issue comes up? Can I live with this issue? What am I getting now with things unchanged? What would I get if things changed? What would I have to give up if things changed? What do I want?
The Journey. Not the goal is where the uncomfortable lies. Crossing the mountain through mud and snow. Over treacherous bridges and glide lines. Climbing sheer faces with 1000 foot drops, or being chased by a bear. These are all possibilities on a journey through a mountain pass. Until you meet a troll under a bridge. Or come a cross a home that smells of candied cakes. Or maybe a something else from the Grimm Fairy Tales.
Face your fears and you will conquer the world.
First thing I do when I wake up in the morning, but I've read it helps you fall asleep too!
This is pretty useful. Feeling much better after doing this.
Every artist who sees this post should do the following:
- Watch the video.
- Follow the instructions
- Reblog
I can’t stress you enough about how important these exercises are for your drawing hand. You don’t wanna get CTS of Tendonitis and similar stuff that will prevent you from making art or even hold a pencil.
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
Helpful and Preventative Stretches for Writers, Artists, and Gamers 💪🎨✍🎮
If you type, write, draw, game, or generally use your hands a lot (especially if you’re prone to RSI or Carpal Tunnel!) try these stretches as both a preventative measure, and on the spot relief. Take care of yourself and your body, friends!
Start with hands up, fingers stretched out. Stretch your thumb as far as you can over your palm. Hold and repeat 4 times.
Touch each finger to your thumb. Hold each for 30 seconds. Repeat on each hand 4 times.
Start with a fist. Open half way, hold for 2 seconds. Stretch fingers out, hold for 2 seconds. Repeat 4 times.
Start with one arm out, palm up. Pull your fingers back with your other hand. Hold for 10 seconds. Do the same with your other hand. Repeat 4 times
Start with arms up, palms out. Bend wrists down until you feel the stretch, but keep your fingers loose. Hold 10 seconds. Bend wrist upwards, until you feel it in your wrist and arm. Hold 10 seconds. Repeat 4 times.