Antoinette Giambrocco - CYT
Shoulder pain is
a common ailment for most people in this day and age. It is mostly due to
desk work and computers. Another part of shoulder pain is the constant
overloading with computer bags, diaper bags purses and anything else we try to
pack on our shoulders and arms. Tension in the shoulders also plays into
shoulder pain issues. Many people do not take the time to unwind and
relax after a busy day. Yoga can help in both the stretching and
strengthening, and also in relaxing these muscles.
To understand a
little more about the shoulder, we need to look at the construction of
it. Shoulders are very mobile, but have very little stability.
Shoulders do not have ligaments or tendons, just muscle to hold it into
place. This gives shoulders a good range of motion, but they are not as
stable as say the hips.
A few exercises
we can do to help warm up the shoulders before exercise, and bring awareness to
these stressed muscles.
Shrugs - Wring out one of our biggest stress receptacles,
the upper trapezius (upper “traps”). Repeat three times.
- Stand upright in mountain pose (tadasana), arms relaxed alongside of body; inhaled and shrug the shoulders up by the ears
- Hold breath while pushing shoulders back
- Exhale, squeeze shoulder blades together, opening chest
- Release the squeeze
- Inhale, target the area 3-4 inches below the upper traps, between shoulder blades (lattismus dorsi); squeeze with and exhale
- Release the squeeze
- Inhale, target muscles below shoulder blades (serratus anterior) and squeeze with exhale
Arms - Brings freedom and awareness to the area
underneath the shoulder blades, the rotator cuff muscles. Repeat three times on
- Stand upright, bring right arm up in front of chest, bend elbow so forearm (radius and ulna) is vertical and arm (humerus) is horizontal
- Bring left arm under right, hook elbows and place hands as close as you can get to a prayer position
- Inhale into upper back, slide shoulder blades down back
- Exhale, easing elbows away from body, bringing elbows up in line with nose
Arms - Stretches tricep muscles, opens shoulder blades.
Repeat three times on each side.
- Inhale, raise right arm straight above head, then bend elbow so forearm comes vertically down back (use a belt if hand does
not come half way down the back)
- Exhale, rotate left arm so palm is out, then sweep it around and up middle of back
- Clasp hands, or grab belt if hands do not reach each other
- Inhale, right arm up and over to midline
- Exhale, left arm down and over to midline
From an article:
Your Shoulders - By BJ Sadtler,
RYT - Drawings by Ceci
Winding Down to Catch Quality Zzzz
Emily Marquis – Certified Life & Wellness Coach
Do you ever
have dreams where you are typing away on a work spreadsheet or sorting out a
life problem? Do you wake up in the middle of the night and remember the
thing that you forgot to buy at the grocery store? If you are like many of
us, you might be juggling too much in your head which prevents a good night
sleep. Without a good night sleep we have less of many things including brain
power, energy and ability to cope with stress.
Here are some
tips to distress before you go to bed so you can enjoy your much needed rest
of at least 7-8 hours per night.
Technology Curfew. About an hour before you and other
members of your household go to bed, set a ground rule that all technology
must go off– computers, TVs, video games, phones, etc. Take this time to read
a light magazine or a lighthearted book. Especially avoid watching the news
or murderous type TV shows right before bed. Who can get a good night sleep
after you fill your brain with horrible negative things?
Journal.Still brewing about something that
happened during that day? Hash it out in your journal and get thoughts down
on paper so you won’t be dreaming about them later. Have a great day? Be sure
to write about this as well.
Thing about Your Day. At dinner or before bed, ask everyone
in your household what the best part of their day was. If you are alone– keep
a journal to write this down in. It can be as simple as the sunrise or as
complex as a big accomplishment. This will remind you of the positives of the
day even though there may have been things that discourage you.
Exercise. Exercising 30 minutes a day even if means a
brisk walk with the dogs, will help with a good night’s sleep.
& Deep Breathing. If you only have 5 minutes, listen to
music without words with headphones and take big deep breaths– focus on your
Sugar & Caffeine. Avoid these stimulants at least a
couple hours before your head hits the pillow.
or Stressmares? Tell someone about your dream. This
will get it off your chest and help you realize what is really bothering you
and what further steps you might need to take to deal with this.
Sounds like a
lot to do in an already busy schedule before bed? Start by trying one
of these things once a week than gradually build up. Notice your nights are
filled with less stress and more Zzzs! When you realize you can accomplish
one small thing and enjoy its rewards, adding more techniques will seem like
less of a challenge.
Contact Emily for an initial
consultation on what components of your life could use a boost or change.
Through small realistic steps and accountability you build, she will coach
you through life changes to help you live your life to your best intention. www.herawellnesscoaching.com
Darci Meyers – Reiki Master, Meditation Instructor, Buddhist
easier than you may think. It does not require a quiet place away from all
distractions. It doesn’t require a lot of time. It doesn’t even require a lot
skill. It is about being simply and clearly present in the face of whatever
arises, moment to moment. As long as you are completely aware of what you
doing, that is meditation. This kind of attention on the present moment
creates a sense of spaciousness, openness and ultimately leads to a sense of
deep peace and tranquility.
research shows that meditation brings about dramatic effects in as little as
10 minutes. Several studies have demonstrated that people who meditated for
even a short time showed increased alpha waves (the relaxed brain
waves) and decreased anxiety and depression.
Here are a few
simply guidelines for meditation that anyone can do, anywhere.
- Wherever you are, sitting in a chair
or on a cushion, or even walking, the main point for posture is to keep your
body relaxed and your spine straight and upright. It is often helpful to pull
your chin toward your chest slightly, creating length in your neck.
- Bring your attention lightly and
mindfully to the breath. Simply aware that you are naturally breathing in and
breathing out. The breath is always with you and with attention can be your
anchor to the present moment.
- As thoughts, sensations or feelings
arise, do not push them away nor indulge them. Just simply notice the rising
while keeping your attention on your breath.
- If you find that you become distracted, just
gently bring your attention back to the breath. Beware not to berate yourself
for getting distracted. After all, you have been practicing distraction your
whole life! It will take some time to train your mind in meditation. Be
gentle with yourself.
- Maintain an attitude of openness and friendliness
toward your experience. Meditation is about making friends with yourself.
Whatever arises in your mind, pleasant or unpleasant, the practice is to
simply notice, without reaction. Keeping your attention on your breath
Darci Meyers, MA is a meditation
instructor and Buddhist Chaplain at St. Anthony Hospital in Lakewood. She has
a private practice in Spiritual Direction in Golden, Colorado. To learn more
about meditation or to schedule an appointment visit www.darcimeyers.com.
Healing Through Relationship
Mike Gathers – Marriage Counselor, Psychotherapist
relationship with our spouse, our partner, holds the potential to act as a
powerful vehicle for healing and transformation. Intimate relationship
allows for levels of vulnerability and expression that we would not allow
ourselves in other relationships. Often, our early relationships with
our childhood caregivers lead to patterns that inhibit more authentic
intimacy in our adult lives. These patters tend to well up to the
surface in our adult relationships and prevent us from deepening our
relationship with our partner. This can lead to stagnation and routine
in our close relationships that leaves us unfilled and unsatisfied. In
a worst-case scenario, we remain in the safety and routine of our partnership
while seeking to fulfill unmet needs through addictions or affairs.
These escapes lead to a breakdown of trust and a further deterioration of the
intimate connection that has such a potential for healing.
By engaging in
the work of understanding and exploring our unconscious habits of relating
and avoiding, we can touch into how to deepen intimate relationship and heal
old wounds. We find new excitement in a relationship that may
have gone stale or simply needs an infusion of passion and romance to keep
thing fresh and moving. We can learn to care for each other more
closely and help each other to feel safe and secure, allowing for the
vulnerability and expression necessary to heal and touch into the aliveness
of being. When approached in this way, marriage becomes a spiritual
path and relationship a way of life.
Mike Gathers is a marriage counselor
and psychotherapist working in Golden and Downtown Denver. He offers a
free one hour initial consultation, and can be reached at 303.956-7574 or email@example.com.
Washington Ave., Suite 110
Golden, CO 80401