Stretch At Your Office Desk

5 Simple Stretches To Boost Your Energy At Your Office Desk:

OCTOBER 9 BY JENNIFER WASYLENKO 

Seated Twist Sitting in your chair while keeping a long, tall spine, place your right hand on the outside of your left knee. Use that hand as leverage to twist to your left, and place your left hand as far to the right as possible to have something to hang onto while you twist. Now join it with your breath. Exhale as you move into your twist, inhale as you ease off. Repeat on the other side. Repeat each side 2-3 times.

Chest/Shoulder Opener Sitting on the edge of your chair, clasp your hands behind your back, opening up your chest and shoulders. Inhale/exhale several times, noticing that when you inhale your stretch increases. Release and repeat 2-3 times.

Seated Pigeon I call this one Seated Pigeon as it is a cousin to the yoga pose called Pigeon, which is performed lying on the floor. Clearly this isn’t an option at work. This Seated Pigeon version might not work if you are wearing a short skirt or dress unless you have an office to yourself!

Sit on the edge of your chair and place your right ankle over your left knee. Be sure that your left foot is directly under your left knee. Sit nice and tall, imagining a string is pulling the crown of your head up towards the ceiling. This one is great for releasing your gluteus medius and minimus muscles, as well as your piriformis muscles. These are your hip abductors. These are usually what aches when you sit so much! Hold each stretch for about 30 seconds, repeat each side 2-3 times.

Hip Flexor Stretch Sitting truly shortens and tightens your little hip flexor muscle. It’s the one at the front in the crease of your hip. It runs through your pelvis to your back, so when it is tight it often presents with an achy back. To lengthen this one out while at your desk, sit at the edge of your chair but shift to face to your left. Take your right leg and extend it behind you with as straight a knee as you can. Sit tall and lift your sternum while trying to tuck your tailbone under. This increases the stretch. Repeat on the other side. Repeat both sides 2-3 times.

Hamstring Stretch This is an easy one to do either just before you sit down or just after getting up. While standing, soften your right knee and extend your left leg in front of you with your heel on the floor. On your left leg, draw your toes upwards, keep your knee slightly bent so you don’t strain your ligaments behind your knee. You want to feel the stretch in the belly of the muscle (that is, your mid-thigh, at the back of your leg) rather than behind the knee. Hold the stretch for 30 seconds and switch to the other side. Repeat each side 2-3 times.

It isn’t necessary to do all of the stretches all at once. Take a stretch break every 45 minutes or so and choose a couple of different stretches. Next time choose a different set of stretches. Simple. Your brain and body will thank you for it!

Putting in a full day at the office can make it hard to find the time to exercise. 29 Exercises You Can Do At (Or Near) Your Desk"

(Via Louisville's Independent Media / LNOradio.com.)

10 Things to Stop Doing to Yourself Today

How To Stop hurting yourself

"1. Stop criticizing yourself Give yourself a break already! Everyone makes mistakes. There is nobody in this world who is perfect. Wallowing in the dark pit of regret and self-criticism does not solve anything; it only dampens your spirit and causes physical and emotional pain and hurt. Stop it now. You may wring your hands and loathe yourself for a little while, but don’t do it too long or you will create a problem that wasn’t even there to begin with. Let go once you have fully processed your mistake and replace the self-loathing and criticism with self-reassurance and determination. Tell yourself you will do better next time.

More to read on: 20 Definitions Of Happiness You Need To Know

2. Stop believing the negative opinions of others People say nasty things to each other every day and it has been so for eons. Whether someone says something negative about you out of love or hate, it’s going to hurt to some degree. That said, don’t take things too personally and let negative opinions bring you down. Just because someone says you are ‘crazy,’ ‘lazy’ or ‘worthless’ doesn’t mean it is true. Les Brown says, ‘Other people’s opinions of you do not have to become your reality’ and he is right. Take negative opinions with a grain of salt. You are stronger and more capable than people think and you prove this when you rise up and keep going. Correct what needs correcting and ignore what needs ignoring."

Read the entire article at Life Hacker………

(Via Louisville's Independent Media / LNOradio.com.)

"Black Hawk Down" 20 year anniversary.

As a veteran of two wars and three humanitarian support missions I can tell you that this battle was a turning point in the way that the modern US combat soldier fights. Until Delta Force Detachment and company of US Rangers ended up surrounded and fighting against a determined enemy with no fear just blood lust the fighting spirit of the common soldier relied on the belief that Air Support and Artillery would always save the day. Rather than hide the battle under a blanket and never look back the military embraced it, studied it and eventually learned from it. By the time the US invaded Iraq and Afghanistan LTC Steele was a living legend and well known guest speaker in pre-command courses and the War College.

After BHD we never forgot that the secret to combat is confidence, training, discipline and the will to fight. 

Never-before-seen military footage of "Black Hawk Down" | khou.com Houston:

"'Black Hawk Down.' Now for the first time, they can see how the actual battle unfolded in footage obtained by 60 Minutes. Lara Logan's report, containing the images and combat veterans' eyewitness accounts of the battle, also follows the secret, 7-month effort of a retired soldier and his wife to repatriate the helicopter's wreckage. This remarkable 60 Minutes story will be broadcast almost 20 years to the day of the battle Sunday, Oct. 6 at 7:30 p.m. ET/PT."

(Via Louisville's Independent Media / LNOradio.com.)

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(Via Louisville's Independent Media / LNOradio.com.)

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The Louisville Free Public Library has a lot more to offer the entrepreneurial community than you might think.

Join us on Monday, August 26th, 8 a.m.at the iHub to learn about what the LFPL is up to in the 21st century.

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Should I Remove It comes in two flavors: A richly featured web database, and a handy Windows utility that you can fire up whenever you're in the mood to clean up your PC. The app lists running processes and other installed applications to help you figure out what they are, what other programs they may be related to (or necessary for), and whether they're okay to scrub off your system."

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