Tag: Pain


Are you above 40 and thinking that developing hip flexibility or spinal flexibility at this age will not be possible? If yes, then read on. Hitting 40 is not an excuse to deprive yourself of good health, stamina and joint-pain free life you really deserve. However, what is important is to understand and choose something that works. Flexible yoga, as the name suggests is what you can try for back and hip flexibility, which is what keeps your overall fitness in good shape.

What is flexible yoga

As mentioned in one of our previous posts that yoga is not just a set of asanas or postures, flexible yoga is also not just about physical suppleness. However, we’ll keep the topic limited to physical flexibility for now. The basic idea behind flexible yoga is to develop suppleness in muscles and joints by using the most suitable set of asanas. As your spine becomes more flexible, you start gaining more stamina and overall better health.

Pashchimottasana to make your spine supple

It goes without saying that yoga as a whole is highly effective to control and cure many muscle and mind related issues. However, people have their own preferences in terms of choosing the right types of yogic postures, which are effective depending on individual needs. Personally, I like Pashchimottanasa to make and keep my spine flexible.

Yoga for spinal suppleness

  • Surya Namaskar-Sun Salutation (12-step sequence)
  • Chakrasana-Semi-circular pose
  • Bhujangasana-Cobra pose
  • Ustrasanana -Camel pose
  • Paschimottansana-Forward bend
  • Balasana-Child’s pose
  • Shashankasana-Rabbit pose
  • Halasana-Plough pose
  • Sun salutation-surya namaskar

Developing flexibility easily

There are various other postures and variations of the above mentioned poses. It all depends upon what suits you and fits into your hectic daily schedule. Starting with easy postures such as child’s pose or cat cow pose, which can be done immediately after waking up while you are still in bed, are highly effective for beginners. You can move on to tougher postures as your spine starts becoming flexible.

Easy posture for spinal flexibility

Stretching is highly effective for suppleness of spine, muscles and other associated organs. You can start your day with a few stretching exercises such as cat cow pose. This is the easiest way to start making your spine flexible in addition to kick-starting your day actively and relieving your neck or back pain, if any.

Make your spine flexible effortlessly

We have covered Bhujangasana previously, but there is also a simple variation of this pose, which can be also be highly effective in keeping your backbone flexible, digestive system strong and neck pain-free. Simply lie flat on your stomach and lift your head and torso supported by your elbows. You need not stretch fully like you do while performing full Bhujangasana.

Natural Stretch -Benefits of semi-Bhujangasana

  • No special equipment, place or time recommended.
  • You can do this anytime except after meals
  • You can also read, write or watch TV if this posture
  • Keeps your digestive systems strong
  • Reduces big belly and helps in overall weight loss
  • Makes your spine supple without having to do specific set of exercises
  • Relieves and prevents neck and back pain
  • Relieves tiredness and fatigue immediately
  • Positive state of mind
  • Stretching in any form is one of the most effective ways to develop spinal flexiblity which is highly recommended for overall health.

Stretching is one of the most effective ways to develop spinal flexiblity which is highly recommended for overall health.


Source by Felix Godwin


As Sandwich Generation family caregivers, it's easy for us to feel like we're losing or have lost control due to health issues while caring for elderly parents, the grief that comes from hospice and death, etc. I have always appreciated the comforting and encouraging Bible verses from Genesis 50: 19-20, especially when life seems very overwhelming. The words were spoken by Joseph to his brothers, but I often remind myself of them for various situations I'm going through, including family health crises:

Joseph said to them, "Do not be afraid … you meant evil against me, but God meant it for good …"

Having just finished reading "When the Hurt Runs Deep," by Kay Arthur, thanks to the free review copy sent to me by the WaterBrook Multnomah Publishing Group, I was so encouraged by the chapter in this book that goes into great detail about Joseph's whole story. She thoroughly describes how he handled the adversity that kept "pummeling" him down and how he trusted God faithfully throughout.

Joseph was just one of the many Bible heroes Ms. Arthur used in this book to share Christian Biblical truths to answer the question, "Why does God allow suffering" and teach us how we should handle pain and suffering in a way that is pleasing to God. Job was another example she used and again she gives detailed examples and reasons based on his life and testimony. I was very familiar with his story having gone through a couple of different verse by verse Bible studies about him but, thanks to her particular focus, I learned new truths about handling trials involving pain and suffering that will be a big help to this Sandwich Generation granny nanny in years to come. I am sure they will be a blessing and an encouragement to you as well.

I loved that this is an interactive book. She has most of the inspirational Bible verses she refers to written out in the book. This makes it easy for those of us busy with caring for the elderly parents in our family, as well as babysitting grandchildren, to pick it up, read a bit, and put it down again if need be, without having to go look up the verses in the Bible. Very helpful! In addition, she strongly encourages you to underline what you read and use symbols to help you visualize a passage better – just as she does with her excellent Precepts verse by verse Bible studies. It really does help you dig deeper into the Word of God.

This 18-chapter book would make an excellent short-term daily devotional as well as a good read on an airplane. It even has a section of questions in the back of the book making it perfect for a small-group Bible study. If you are going through trials full of pain and suffering or know someone who is, this is an excellent resource and I can't recommend it highly enough. It's definitely a blessing for those of us in the Sandwich Generation caring for the elderly parents and relatives in our family, who may be going through Alzheimer's Disease with dementia symptoms, or dealing with the grief of loved ones dying, going through hospice and all that entails.


Source by Kaye Swain


There is almost nobody in this world who goes days or weeks without some form of neck pain. Your head is roughly 8 pounds, which forces your shoulders, neck muscles, balance, etc.. to all be in tune in order for you to maintain your posture and head position. After several hours of this, let alone a full day depending on what you do for a living, your neck will most likely be sore at some point.


For me personally, I work on a computer 14 hours a day and when I have time, I like to play golf. This creates a forward head motion, and my shoulders tend to roll forward because of years and years of golf muscle memory. Thus I often have daily neck pain. I have seen chiropractors, massage therapists, and more to help relieve my problems. Unless you are rich or have a great health insurance plan…its not feasible for the average person to visit these practitioners on a daily or weekly basis.

So Simple, A TENNIS BALL!!!

What I am about to tell you can be done with a simple tennis ball, or if you want to get more advanced you get buy a foam roller. You can find these at Walmart, online, or any fitness store.

Often times, neck pain is not present because of actual problems in your neck, but because of issues surrounding your shoulders, trapezius muscles, or what I have actually found in my arms and/or deltoid muscles. The pain you often feel IS in the muscles in the neck, but not necessarily the cause.

How I pinpointed the cause of my neck pain

When doing pull ups, I ultimately found the muscles on the outside of your arms, near your shoulders were the cause of some of my neck pain. The solution is to literally roll on a tennis ball in those areas. If side neck pain you are experiencing is bad, I am willing to bet the more sore you are in arm/shoulder area.

Great example on YouTube

This video on YouTube is for shoulder pain, but the tennis ball location is almost the exact location I want you to target. It might take a few times finding the sore points…but if its SORE, you want to work on it. The more sore it is, the more you need to work it. Don’t be afraid of some pain. If its excruciating…obviously don’t do it or find a way to apply pressure lightly at first.

>Here is the video I recommend you watch: www.youtube.com/watch?v=8EVxjpiKSqw I only care about you watching the part where the guy is lying down with the tennis ball under his arm.


After performing that tennis ball exercise for a few days, you should start feeling some relief with your neck pain. It is not instant, so don’t expect a result in 1 day. This is a solution I personally have found to be helpful in relieving my neck pain. I can’t promise it will work for you, as many other factors could be involved as to why you have neck pain (medical conditions, car accidents, etc…) so if your situation is unique, always consult a physician before trying to treat it.

Also consider other environmental factors that are reasons for neck pain. For me, trying to work on my posture, moving to a flatter pillow, and doing various stretches everyday have significantly improved my neck pain.

I hope this article has been helpful and please let me know if it helps your neck pain!


Source by Randall Dakota

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