Month: January 2024

Do you feel like your posture is not what it used to be? You may have forgotten how good it feels to stand tall and straight.

Moreover, did you know that bad posture can lead to a host of health problems?

It’s true! Poor posture can cause back pain, neck pain, and even headaches.

In this article, I will share with you 7 different stretches that can help improve your posture and get you back on track to feeling great again!

What Is a Postural Stretching Exercise?

If you feel pain in your neck or back, or you find yourself slouching too often, you may benefit from practicing postural stretching exercises.

A postural stretching exercise is a type of stretching exercise that is designed to improve your posture.

By stretching the muscles that support your posture, you can achieve better alignment and reduce pain. In fact, stretching is an important part of a healthy lifestyle and can help improve your posture.

When you stretch regularly, you lengthen your muscles, increase your flexibility, and improve your circulation. Stretching also helps to relieve tension and stress, making it a great way to relax after a long day.

There are many different types of postural stretching exercises, so it is important to find the ones that work best for you.

What Are the 7 Effective Stretches to Get You Started?

Side Neck Stretch

1. Sit erect with both feet flat on the floor.
2. Tilt your head toward one side until you feel a stretch on the muscles on the opposite side of your neck.
3. Hold for 15 seconds.
4. Return to the starting position.
5. Perform 10 repetitions on each side.

This stretching exercise will improve the flexibility of the muscles on the side of your neck. This is especially important if you tend to keep your head in one position for long periods, e.g., reading or watching TV.

Butterfly Stretch

1. Sit erect with both feet flat on the floor.
2. While raising both elbows in front of you, reach for your ears with your hands on both sides.
3. Keeping your hands on your ears, open your elbows out to the side as far as you can until you feel a stretch in front of your chest.
4. Hold the position for 30 seconds.
5. Slowly return to the starting position.
6. Perform 5-8 repetitions.

This stretching exercise will stretch the muscles in front of your chest. This muscle group tends to tighten as you spend long hours during the day sitting or slumped in a “rounded shoulders” position.

Sitting Spine and Arm Extension

1. Sit erect with both feet flat on the floor.
2. Raise both arms up in front of you.
3. Reach as high as you can while extending your spine.
4. Hold for 3-5 seconds.
5. Slowly return to the starting position.
6. Perform 5-8 repetitions.

This stretching exercise will help straighten your spine and improve your posture – a great antidote to a “slumped posture.”

Door Stretch

1. Stand in a door frame and place your arms out to your sides, placing your forearms against the frame.
2. Slowly lean or step forward until you feel a light stretch in the chest and shoulders.
3. Hold this stretch for 30 seconds and return to the starting position.
4. Perform 8-10 repetitions.

This stretching exercise will improve your posture by stretching the tight muscles in your chest and shoulders.

“W” Wall Stretch

1. Stand with your upper back and buttocks against a wall.
2. Raise both arms to the side with the back of your hands against the wall.
3. Slowly slide both hands up as high as you can, keeping the back of your hands and elbows against the wall.
4. Slowly slide both hands down to get back to their original position.
5. Perform 8-10 repetitions.

This stretching exercise will improve your posture by aligning your head and spine in one plane while stretching your arm and shoulder muscles.

Standing Hip Flexor Stretch

1. Stand 8-12 inches from a chair and place your left foot on the seat of a chair.
2. While keeping your trunk upright, bring your left knee forward until you feel a stretch on your right hip.
3. Hold the stretch for 30 seconds, then return to the original position.
4. Repeat instructions on the other leg.
5. Perform 5 repetitions on each side.

This stretching exercise will improve the flexibility of the muscles in front of your hips, preventing them from pulling on your low back.

Standing Calf Stretch

1. Stand 8-12 inches away from a wall.
2. Tilt one foot up against the wall while keeping the heel down on the floor.
3. Lean your body forward until you feel a stretch at the back of your leg.
4. Hold the stretch for 30 seconds, then return to the original position.
5. Perform 8-10 repetitions on each side.

This exercise will not only improve the flexibility of the muscles in your leg and foot, it is also a great exercise for balance and fall prevention.

I hope you’ll find these stretching exercises helpful in improving your posture and relieving any pain from tight muscles.

Not only does stretching exercises help to improve the flexibility of your muscles, but it can also help to align your head and spine.

While stretching won’t cure a bad habit of slouching, it will help keep your neck and back healthy as well as improve the flexibility of other joints like your ankles, knees, and hips.

Let’s Have a Conversation:

Do you find yourself slouching unconsciously? What exercises help you improve your posture? Do you have a favorite stretching technique?

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Location. Location. Location.

There’s an old saying: “What you see, depends on where you stand.” How often have I traveled the same road, only to notice something new?

Sure that it wasn’t always there, I ask others: “Did you see what appeared on route 7?” The answer always comes back, “I’m surprised you just noticed that; it’s been there forever.” We get complacent in our lives, our errands, our everyday choices. And yet, where we live says so much about us.

We are born into a family who come with a home address. This doesn’t always mean we love the location; it just means it’s a choice. Our home is our place to charge our phones – updated from ‘hang our hats’.

Kenny Chesney’s hit song “American Kids” sums it up well. It says, “Momma and Daddy put their roots right here because this is where the car broke down.”

All hometown locations come with the good, the bad, the stereotypes. The truth is that with the world wide web, everything is closer and possible.

Choices abound, and most individuals can choose where to go to college, whether to join the military, work, follow a specific lifestyle or to make Aliyah. This is a Hebrew phrase used during the diaspora, loosely interpreted as pilgrimage to a new homeland.

Our story told through the places we live, work and make our homes, starts with no choice and then captures our soul, our essence, our gestalt. Get your story right.

Define Where You Live

Location definitions are more standard than you think. Look at your life through the geographic lens:

• Suburbia: Outlying to a major city or other region, signified by big box stores, strip malls, commuter rail lines and everyone owning a car.
• City: Downtown area – a block, a mile or 12 miles as in NYC – stores and residences co-existing, ethnic influences and a mass transit system.
• Country: Cows, farms, very few traffic lights, limited shopping options and bring your own garbage to the dump.

Know Who You Are

Now look at your life through how you got there. You, the people, your neighbors are the special ingredient. E.B. White nailed it in 1948 with his essay Here is New York. His premise was that there are three types of people:

Natives, who are born in this place and provide stability and history. Commuters who come in for work and services and live somewhere else. They are takers, while the settlers choose to live in this place and provide passion and their accomplishments.

Make Your Choice

Where you choose to live your life and become your full self is what matters. The settlers are the life blood of any location. They want to be there. They work to make it their own.

Data shows that loving your home and your community not only boosts longevity, it increases everyday joy and says a lot about who you are. Who are you?

Tell Your Story Proudly

Here’s my story: Native of Suburbia. City Settler. Country Settler. Raised on Long Island with the first malls, carpools, driving everywhere. Chose to go to college in a City. Grad school in a bigger City. Stayed in that biggest City (NYC) for 36 years.

Following my own advice, I finally figured out who I am and what I uniquely must give to the world. I figured out what makes me happy.

And so, I chose the country. No, not another country, the country. Fields, farms, 15-minute drive to a gas station, food store, a PO Box and no signs of civilization from my front porch.

You tell your story through your choices. It’s never too late to get up and move or define who you are and why you are there with new gusto. You are the special sauce that makes you, well, you!

Owning your choice about where you live defines you. Your life is not the big moments, graduations, weddings, promotions. It’s what you live every day.

Let’s Have a Conversation:

Are you a Native, Commuter or Settler; Suburban, City or Country? What environment nurtures your soul? What story do you want to tell about your location choices? Please share it in the comments below.

When did you last think about what you value most in life?

Research shows that recognizing and living according to your values creates a richer sense of purpose. Also, it turns out that one of the best ways to significantly reduce stress is to spend time defining and aligning your life with your deepest core values.

Your core values are what you are naturally inclined to do, are drawn toward, or are eager for without effort or even goal setting.

The Authentic, Evolving You

For example, I am naturally empathetic. It’s always been easy for me to respond compassionately toward people, animals, and the natural world.

I don’t have to make myself feel or act with empathy and compassion – I just do. And I find it excruciating to witness inhumanity or meanness. Compassion is a core value that’s been with me all my life.

Sadly, I spent the first half of my life people-pleasing and trying to fit in. It wasn’t until my mid-40s that I started to look within and understand myself better. That was when I learned about value clarification, and authenticity became important. So, authenticity has been one of my core values for about 20 years.

Some people are natural explorers. They loved roaming as youngsters and still love to travel as adults. They don’t have to make themselves want to travel – they just do. And doing so is profoundly satisfying to them.

Others are natural inventors. They enjoy using their imagination to conceive and build an original design to meet a perceived need. They don’t force themselves to do this – it’s a natural inclination. Curiosity and perseverance might be two of their values.

So, your core values are ideals specific to you that guide you toward your best life. And they tend to change over time based on your experiences.

What mattered to you in high school is likely different from what you value most in the second half of life. This is why it’s crucial to revisit personal values, especially during times of transition.

The Lifelong Benefits of Defining Your Values

Kelly McGonigal, Ph.D., is a psychologist, author, and lecturer at Stanford University, known for translating insights from psychology and neuroscience into practical strategies that support wellbeing. In her book, The Upside of Stress, McGonigal writes:

“It turns out that writing about your values is one of the most effective psychological interventions ever studied. In the short term, writing about personal values makes people feel more powerful, in control, proud, and strong. It also makes them feel more loving, connected, and empathetic toward others. It increases pain tolerance, enhances self-control, and reduces unhelpful rumination after a stressful experience.

In the long term, writing about values has been shown to boost GPAs, reduce doctor visits, improve mental health, and help with everything from weight loss to quitting smoking and reducing drinking. It helps people persevere in the face of discrimination and reduces self-handicapping. In many cases, these benefits are a result of a one-time mindset intervention. People who write about their values once, for ten minutes, show benefits months or even years later.”

You can start by thinking about past experiences that have consistently brought you a sense of meaning, fulfillment, and joy. Reflect on the choices, actions, and relationships that have made you feel like you were living fully as your authentic self.

Some Questions to Help You Get Started

• What’s something you did or were attracted to when you were eight years old that still draws you today?
• What about the state of the world causes you real pain or heartache?
• What would you do to make the world better if you had the chance to make a huge difference?
• What’s one thing you dream about doing that you’ve never told anyone?
• Where have you invested the best of your time, money, and energy? Why?
• What do you take the most pride in, and why?
• What makes you feel fully alive when you are doing it, and why?
• What has been the most satisfying thing you’ve ever done, and what made it so fulfilling?
• What would you most regret not having done at the end of your life?

You might also find it helpful to view a list of values you can choose from – I know I did. In her book Dare to Lead, author and teacher Brené Brown, Ph.D., created a value list that is one of the better ones I’ve encountered. You can download a free copy here.

Start by choosing 10 values from the list, then compare them two at a time and eliminate half to come up with the final five. Brené recommends reducing your list down to only two. Many people find that too difficult, including myself. I have found that five works well for me.

My top five core values right now are Authenticity, Compassion, Holy Love, Wisdom, and Zest for Life.

Once you’ve identified your top five values, define each one in your own words. It could be bullet points, words or phrases, or a paragraph.

Writing down your definition helps solidify each value’s meaning and reminds you to align with them when making difficult decisions.

Aligning with your values simplifies everything and leads to a sense of wholeness. As a result, you find the inner strength needed to lead life calmly and confidently, no matter what is sent your way.

Without clear values, your life is like a sailboat without a wheel to steer by, tossed around by changing tides and winds. In a world that often feels chaotic and directionless, well-defined values provide clarity, motivation, and a steady sense of belonging to yourself.

Let’s Start a Conversation:

What matters most to you these days? What values do you live by and why? Please share with the community.

Are you a single woman aged 60 and over seeking a solo retreat that caters to your unique spirit of adventure?

Look no further than Mineral Wells, TX – a hidden gem offering a perfect overnight escape designed just for ladies like us. This quaint lil’ Texas town is a mere one-hour drive west of Ft. Worth. It’s easy to embrace the tranquility and explore the charm of this enchanting journey to celebrate independence and self-discovery.

My adventure began as I drove into town.

The gigantic (for this western town) iconic Baker Hotel stands out amongst the flat lower buildings. It’s a historic landmark testament to the town’s enduring allure. The structure was based on the architecture of a similar hotel from Hot Springs, Arkansas. The story goes that a hotel baron who traveled to Hot Springs wanted a similar-looking Spanish revivalist-styled hotel in Mineral Wells and had it built.

As I wandered through the historic downtown area, I was transported back to the early part of the 20th century, surrounded by vintage shops and cozy cafes.

Mineral Wells is not just a destination; it’s an invitation to immerse yourself in America’s recent past. I enjoyed the freedom to explore at my own pace and savor the warm baths of this welcoming community.

I stayed at The Crazy Water Hotel and relished exploring the view from the rooftop – the vast expanse of the Texas land. The top floor of the hotel now functions as a catering space for all types of events. Formerly, it was a ballroom where Larry Hagman’s mother taught dance lessons.

A Crazy Hotel

The Crazy Water Hotel offers all the modern comforts that seamlessly blend with old-timey charm in this seven-story hotel. There are over 60 rooms/apartments, ranging from $119 for a weeknight retreat to $423 for a hospitality suite; it has a quirky allure.

The cherry on top is that all but two rooms boast full kitchens, giving guests the perfect excuse to channel their inner chefs. The lobby looks like the interior of a grand train station, with massively high ceilings, woodwork around the doors and windows, and globular chandeliers reminiscent of NYC or San Francisco depots.

The hotel features the Rickhouse Brewing brewpub, retail shopping, a small museum of curios, and The Crazy Coffee and Water Bar, nestled in the original 1927 bar. I went for a water tasting before viewing a blueprint for the upscale spa and mineral bathhouse now under construction in the basement of the hotel. The plan is to open the bathhouse and spa sometime next year.

The Crazy Coffee and Water Bar lets you sip on three types of Crazy Water: Crazy No.2 is drawn from a well 250 ft deep. Crazy No. 3 is medium-content mineral water drawn from 350 ft. deep, and Crazy No. 4, my favorite, is full-bodied, removed from 120 ft deep with the highest mineral content. You can also indulge in a menu of exotic Joe at this bar. I didn’t get why there was no Crazy No. 1?

Until the Crazy Water Hotel’s spa is ready, the hotel sends its customers down the road to experience thermal mineral baths and savor a rejuvenating experience at Crazy Water Spa.

A Divine Culinary Treat

I treated myself to a culinary experience as the evening descended. Whether you prefer the intimacy of a quiet dinner for one or the lively ambiance of a social setting, The Second Bar & Kitchen in the hotel accommodates every desire. Engage in conversations with fellow travelers as I did, or savor the joy of your own company as you indulge in a culinary exploration.

Executive Chef and James Beard nominee David Bull runs The Second Bar & Kitchen. Bull and his family moved to Mineral Wells after 20-plus years of owning and operating many leading restaurants in Texas. In 1999, he shaped the Driskill Grill, based in the Driskill Hotel in Austin, into one of Austin’s best restaurants and competed on the Food Network’s “Iron Chef America.”

I started the evening meal with a Passionfruit Paloma made with the fruit, lime, grapefruit soda, and rosemary agave, switching the Mescal to vodka. Sitting next to me was a friendly newlywed couple from Oklahoma who gave me all sorts of sightseeing tips for Mineral Wells. This was the wife’s second trip to this town. She seemed to love it which is the reason she brought her fiancé along for her second ride.

I usually don’t keep red meat at home, so I splurged on a NY Striploin, served on a wooden cutting board. Made to medium perfection, the 14 ounces were gone in no time. My server recommended Troublemaker, a red mix of Syrah, Grenache, Mourvedre, Zinfandel, and Petite Sirah. The smoothness and full-bodied flavor blew me away. I’d never heard about this wine; now it’s on my “to buy” list.

The chef made me crispy rounds of hashbrowns, reminding me of my grandmother’s potato latkes on the inside, crunchy and stringy with just the right amount of chew. For the side, I had the farm-to-market veggies: cooked butternut squash and broccolini and a dash of fresh arugula mixed with a dijonnaise sauce. That worked surprisingly well for warm vegetables.

For dessert, I had chocolate cherry cheesecake. It tasted like billowy mousse chocolate with bits of dark chocolate. The real cherries on top were glazed in gelatin sweet enough not to interfere with the cake’s richness. The restaurant is open Thursdays through Sundays.

As you immerse yourself in the culinary excellence of The Second Bar & Kitchen, take a moment to appreciate the eccentric spirit of Mineral Wells. Whether you’re captivated by tales of yesteryear or enchanted by the quirky allure of Crazy Water, a stay in Mineral Wells promises an unforgettable experience.

Let’s Have a Conversation:

Have you been seeking a solo retreat that caters to your unique spirit of adventure? Did you find a place you’d like to share with the community?