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Diffuser Care: How to Clean Your Diffuser Properly

 

It is extremely important to take care of our diffusers. For one, they are an investment. And two, they are incredibly beneficial to our health and well being.

There are different types of diffusers. Some use a candle to heat the oil in a small dish that sits above it. There are necklace and bracelet diffusers. Nebulizer diffusers. Ultrasonic diffusers. But for this post we will be talking about an ultrasonic diffuser.

I know what you are thinking right now. What is the difference between nebulizer diffuser and an ultrasonic diffuser? Here we go.

Nebulizer diffusers, allow you to put water and oil in a small reservoir and it pumps cool air through a chamber. This creates a fine mist to be pushed through an opening, which then, allows the oil molecules to be dispersed through the air more evenly. Nebulizer diffusers are beneficial because they do not heat the oil, making the oil last a lot longer.

Nebulizer diffusers are a great choice for a larger room that has high ceilings and where sound is not so much a factor. These diffusers tend to be have a bit more humming and more of a loud vibration.

Ultrasonic diffusers, is pretty much the same thing as a nebulizer diffuser in terms of how they work, however, it is extremely quite. Making ultrasonic diffusers a perfect choice when it comes to the bedroom. These diffusers work best in 400 square feet or smaller spaces. They only require a few drops of oil in order to make an impact on the room and you health. Ultrasonic diffusers tend to come with a dull night light, which makes them ideal for kids rooms.

Two birds, one stone? Umm, I think so y’all.

Now, because we use water in these diffusers, it is extremely important to clean them properly and regularly.

But why?

When regularly using anything that contains water, mold and bad bacteria have chances to grow. And let’s think about this for a minute, diffusers allow us to pump beneficial oils into the air right?! Well, they can also be pumping not so beneficial molds and bacterias into the air as well.

Umm yuck!

So let’s stick to pumping beautiful oils like, siberian fir and onguard into the air and not mold and bacteria, okay?! Let’s get to cleaning your diffuser yo!

Now full disclosure, I am pulling all these steps on how to properly clean your diffuser from the book, Aroma, from doTERRA. Which is an incredible diffuser book that has all kinds of recipes for ALL kinds of moods, months of the year and occasions.

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Y’all ready? Let’s roll!

First thing y’all want to do before we get deep into this mess, is know how to take apart your diffuser. There tends to be a cover that is on the underside of your diffusers lid, that can pop off. This tends to build up pink mold, usually associated with water. So, be sure to remove that cover and wash with soap and water.

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The middle piece clicks onto the underside of my diffuser lid.

Regularly Clean:

  • First, drain all the water from your diffuser.
  • Rinse water reservoir with clean water.
  • Take a dry towel and wipe entire reservoir.
  • Allow to air dry until next use.

Deep Clean:

  • Fill water reservoir half way with clean water.
  • Add 10 drops of white vinegar to water reservoir.
  • Turn on diffuser and allow to run for three to five minutes.
  • Drain water completely from reservoir.
  • Dip a Q-tip in vinegar and wipe small areas with Q-tip, as well as, the mist chip.
  • Rinse water reservoir with clean water.
  • Wipe entire reservoir with a dry towel.
  • Allow to air dry until next use.

This process is incredibly easy and incredibly necessary. I never realized how important this maintenance was until recently. We have diffusers in all rooms. They are an added benefit to my family’s health. And they need to be clean and pure, not only for our health but so that they do these amazing oils justice.

You can find diffusers on amazon. And they are good and all. But if y’all want this little bad boy that is pictures above. Head on over here. This little diffuser is fantastic. It is extremely small in size and perfect for any room including bedrooms. It has a delicate little mist that comes from it and it can fill the room with beautiful oils like no other. It is an ultrasonic diffuser so you barely hear anything from it. Which is super helpful when putting in the kids room.

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Now go clean that diffuser of yours yo!

Happy cleaning! AND Happy diffusing!

 

 

 

 

 

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Herbal Remedies for Anxiety

 

Who doesn’t suffer from anxiety.

I mean, it is so unbelievably common these days. When you step back, if you can step back, and look around there are so many factors that heighten anxiety ALL. DAY. LONG. We live in a world of go go go and it never stops. We constantly feel like we have to keep up to survive. But in reality none of the things we dwell on matter. And yet we are so consumed with that feeling of tightness and tension that it becomes our reality.

I suffer from anxiety. 

I allow my mind to become consumed with unrealistic expectations. I get caught up in seeing on social media all the greatness others are doing and I get devoured by the awful feeling of “failure,” whatever that means. I allow unnecessary conversations to take place in my mind. But I tend to bring myself back to what is important. Sometimes it takes me longer than I’d like to admit but I usually find my center again. And believe me…

It’s hard.

It’s hard to realize that you’ve been living in that state of mind. It’s hard to see the beauty around you when that heaviness is upon you. It’s hard to breathe. It’s hard to appreciate. It’s even harder to pull yourself out of this state of mind.

But you can. Especially if you have the help of Mother Nature. She has strategically placed specific herbs on this earth for us to utilize. She has provided us with what we need to help keep us our optimal selves. And you know what…..

These herbs work. 

Here are a few ways I help deal with anxiety and living in an ugly state of mind. There is no one answer here though. You have to find what works for you, honestly. You have to put in the work to conquer it.

Herbal Remedies for Anxiety

  1. Yoga. I know, I know you’re probably thinking “oh goodness of course she said yoga.” But seriously yo, yoga is one of the only things that keeps me centered. It keeps me connected. It allows me to be open and accepting. Which in turn helps my body accept the help from Mother Nature and all she has to offer. Yoga teaches you how to be present. It teaches you what you are capable of, physically, mentally and spiritually.

Many will say to me, “I hate yoga, it just makes me more angry.” Doesn’t that tell you something? If yoga, one of the most peaceful practices in the world, makes you angry what are you really holding on to? Yoga is literally the connection of your breath to the movement of your body. The two things in this world that are truly yours. How can that make you angry?

What I have learned is that those who become angry during the practice are entering the practice with the wrong motive. There is ego present. Ego is telling you, you need to be better than the video you are watching or the person who is practicing next to you in class. But in reality, when you step onto that mat, it is just you and your breath. And when you learn how to connect your breath with the movement of your body…

You begin to see the beauty that surrounds you.

When I lose my balance, it is usually a direct result from losing the discipline of my daily practice. And that is when I become devoured by anxiety.

Along with yoga, I need….

2. Essential oils. Again, I know. It is such a hippie thing to say, but essential oils are Mother Nature’s powerhouses. Essential oils give you the opportunity to reap the benefits of herbs in such a small powerful dose. Essential oils are one of the only things that actually penetrate the blood brain barrier, providing you with incredible benefits in a timely manner. My go-to oils for anxiety are:

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Lavender, I mean that is a given, right?!? Lavender is such a beautiful oil that helps supports  your central nervous system. It allows your mind to reach a relaxed, more clearer state.

Balance, this is a grounding oil which is a delicate blend of oils that work cohesively to provide your mind and body the support it needs to overcome tense emotions.

Siberian Fir, which is heavenly to inhale. It can “help promote feelings of easy breathing, while calming the emotions and providing a grounding effect.”

Arborvitaemade from the tree of life. It is known to be a “powerful cleansing and purifying agent.” I use this during meditation as well. It is an incredible grounding oil.

Vetiver, is an incredible oil for anxiety and ADHD. According to Dr. Eric Z,

For Anxiety…

“The direct effects of aromatherapy inhalation on the limbic system (responsible for reason and choices, among other things) make it a perfectly suited remedy and tool for conditions like ADHD and anxiety, which can be a trigger for ADHD and like concerns.

A 2015 in vitro study compared the effects of vetiver oil with diazepam, a commonly used anxiety prescription. Again, these preliminary results show vetiver to be quite effective.”

For ADHD…

“While we often think of lavender as a calming oil, one study weighed the effects of lavender, cedarwood, and vetiver oils on children with ADHD. The study was small but the results were clear: vetiver was the strongest choice.

This simply study only asked parents to help their children smell the oil right from the bottle a few times each day. Off the record because it wasn’t part of the design, parents reported better attention and behavior from their children during the study period.”

These oils, I use topically in a roller bottle. And let me tell you, I roll that sh!t on me ALL. DAY. LONG. Another thing that has saved me on multiple occasions is wearing a diffuser necklace. I get laughed at all day because when crap is hitting the fan at work, I will mindlessly grab my necklace while I am talking with someone or thinking about my next move and I will just INHALE as if it were crack! I highly recommend a diffuser necklace or bracelet. I must tell you though, I do not wear bracelets, but I provided you a link to them to get you started but I have not purchased that specific product. The two necklaces that I provided links for, I have purchased and absolutely love.

Another way I use essential oils are internally. But I CANNOT STRESS THIS ENOUGH….Please, please use a high quality oil that is certified pure and can back its testing up. Oils are not FDA regulated and that means they can literally put anything in that little bottle and still be able to slap a “therapeutic grade, 100% pure” on it and call it a day. So please do your research and pick a company that you trust with your life because you literally are putting your life at risk when you put something into your body. Me and my family trust doTERRA. Click here to read why and make your own decision.

I simply place one drop of each oil in a capsule and take it one to two times a day. Here are the oils I am currently using.

Copaiba, “can help soothe anxious feelings and it can be applied to the skin to promote a clear, smooth complexion. Taken internally, Copaiba essential oil supports the health of the cardiovascular, immune, digestive, nervous, and respiratory systems.”

Vetiver, has calming and grounding effects. It also has been known to help support ADHD.

Lavender, well because lavender is just a beautiful medicinal herb and calms my soul nicely.

3. I use tinctures. Man oh man, these tinctures save me. They go straight to work the moment I take them and I am so thankful for their healing properties. I use…

Bring Me Peace, which is a beautiful blend of lavender, chamomile, feverfew and lemon balm. All herbs that make the mind more restful and focused.

Rosemary, which is an incredible herb for the brain. It helps with memory, focus, depression and so much more.

All other tinctures available in our shop are used daily for various things but for the sake of anxiety, along with everything else mentioned above, I use these two every morning. And if you are new to tinctures grab our Complete Guide to Tinctures eBook to help you feel a little more confident.

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4. Smudging. When I feel like I just need a little extra something, I will smudge myself with sage. White sage has spiritual healing properties that will cleanse your soul of all that is negative. It is such an incredible experience but you have to be open and willing to accept its healing powers.

Anxiety is a part of everyones daily life. Mother Nature has provided us with all we need to keep our selves healthy. Allow yourself to be open. Allow yourself to feel what you feel then release that energy as best as possible.

We need to help guide each other out. If you found this post to be helpful, we would love to hear your feedback. If you have any suggestions and want to share how you help your anxiety, please leave a comment below. You can potentially be helping another readers tremendously.

Happy living in peace!

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Questions Answered: Celery Juice

 

Alright y’all, time to answer some questions. Most of these I had myself when I started drinking celery juice. I wondered, why celery juice? What is in it? Why the F do I constantly have to go to the bathroom? The answers I found really helped me understand what it was that my body was going through. Sometimes it helps to understand exactly what is happening so that you don’t freak out and quit. Quitting is really not the best solution when you are trying to rid your body of some nasty toxins.

These toxins have clouded my brain. For YEARS. And it is time I ditch them. I am tired of being tired. Tired of my brain drifting off. Tired of my stomach hurting. Tired of my hormones going crazy during “that time” of the month.

I’m over it y’all.

So, I am sticking to the celery juice, even though it is painful. Literally. I’ll explain a little more in detail about that in a second. I think my biggest take away at the moment is that being uncomfortable is really the most important aspect of this whole journey. I realized this a few days ago. Being uncomfortable is what makes us grow. It makes us feel. It wakes us up to the world  and what is going on right in front of our face. It brings us to our most vulnerable state and with that, you really find the definition of who you are.

I retreat to being comfortable. Just like everyone else.

But when is this cycle going to stop? The cycle of chronic issues, ADD/ADHD, unable to concentrate, being moody, having stomach issues. I mean, the list can literally go on. It is hard to make changes that don’t feel “normal.” It is hard to get passed the detox stage. It is hard to get out of bed at 4:15am to do yoga. There is always a “reason.”

So I tend to retreat. Back to my “normal.”

But not this time. This one little change, celery juice, has already made me so uncomfortable and you know what?

I love it.

It’s weird, I know. I am talking about celery juice. I bet you are thinking, “How does this all connect?”

Believe me, it connects.

Let’s get into the questions I had that helped me understand why the hell I should keep doing this to myself.

All my questions were answered by medicalmedium.com, this site is phenomenal when it comes to natural remedies and helping to heal some major health issues. I highly suggest you check them out.

Questions about celery juice:

  1. Do I have to drink celery juice on an empty stomach?

Yes. Drinking on an empty stomach allows your digestive system to absorb all the beneficial properties of the mineral salts present in celery juice. It sets your digestive tract up for the entire day and allows it to function at optimal levels.

2. Can I add anything to it like lemon or any other fruit or veggie?

No. By doing so, you dilute the potency of the healing properties. Having a juice filled with fantastic veggies and fruits is an awesome source of vitamins and could be consumed later in the day. But celery juice is best alone, and first thing in the morning.

3. How much celery juice do I drink?

1 stalk. One stalk of celery usually provides you with about 16 oz of juice.

4. Can I add ice?

No. Again it dilutes the healing properties. I know, ice is something I dig on too, especially first thing in the morning. But what I have learned is that cold beverages, especially first thing in the morning, actually contracts your intestinal tract and add stress to it. So, consuming your celery juice at the temperature it comes out of the juicier is the best way to go. Plus you get use to it.

5. Is having diarrhea normal?

Yes. And yes I went there. I have to man, this was the biggest question we had when we first started juicing. And this is what made me take so many breaks. I was tired of rushing to the bathroom. But what I learned is that, celery juice flushes your system of toxins. Well, those toxins have to go somewhere. So yes, it is totally normal and you actually want this to happen. It means you are getting rid of all the nasty crap that makes you feel, well, nasty.

6. Why does my stomach hurt after drinking celery juice?

This is my biggest reason for retreating back to my comfort zone. My stomach. I have always had stomach issues growing up. So when my stomach gets compromised, I tend to back the train up and retreat to what is comfortable. BUT what I learned and was the biggest thing that has helped me push through this time around is that your stomach WILL hurt. And for valid reason to. See, we all have a main nerve called the vagus nerve. It sends signals to the heart, lungs and digestive tract. When our bodies are filled with neurotoxins, those neurotoxins can create inflammation within this nerve.

Celery juice cleans these neurotoxins off the vagus nerve, which can create an uncomfortable reaction.

AND…..

Some digestive tracts are filled with bacteria like, E. Coli and Streptococcus and when these bacterias are killed off by the healing properties of celery, it can create spasms within the stomach that can be painful. So hang in there.

7. I feel extremely tired after drinking celery juice. Why?

Feeling tired is actually normal. When your body goes through detoxification, it is normal to feel your symptoms increase. Individuals who have toxins in their blood caused by Epstein Barr and Streptococcus will especially feel an increase of their symptoms during this stage.

While this stage is brief, it can be extremely difficult to get passed. Just know that once you get passed this stage, the hard and painful journey will be totally worth it.

8. Can I just eat celery instead of juicing it?

No. Juicing it releases the mineral salts that contain the healing properties. When you eat celery, you are eating the fiber as well, which is great but what we are looking for is the juice containing the mineral salts to help heal the body.

Any more questions?

I hope this helped bring some more understanding to the whole subject. Don’t let this scare you and stop you from drinking it. Knowing all this actually helped my stay strong and push through. For the last two months I would go for four days straight then take a 2-3 day break. One, because of the bathroom thing and two because my stomach hurt. Then I read all this information and I decided to go a full two weeks without stopping.

Wish me luck!

Being uncomfortable. That is what is giving me strength right now.

See how I connected the two?

Happy pushing through!

Got any more questions? I’d love to hear them. 

Have you tried celery juice yet? I’d love to hear your experience so far. Leave a comment below.

 

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Benefits of Drinking Celery Juice

Benefits of drinking celery juice.

We are constantly on this journey of natural healing. Our minds are always open to what could be beneficial to our health. And it just feels really good to try different things. It is not always easy, I am one that struggles with jumping on the band wagon of something new but I eventually get there and always happy I did. My husband, on the other hand, can make a decision to do something and it’s done, I mean like, DONE. He sticks to it and doesn’t ever lose track of it.

What band wagon are we on now?

The celery juice band wagon yo.

Did you know that celery juice had so many powerful healing properties? Yea, celery juice. You know, that delicious crunchy green veggie that you use to dip in french onion dip. Yup, that one.

It has the power to straight up heal serious ironic illnesses.

Let’s break this down shall we.

Benefits to celery juice.

Celery juice is most beneficial when consumed first thing in the morning on an empty stomach. This allows the beneficial properties, which include mineral salts, to help strengthen your digestive system, allowing it to function at optimal levels.

While adding other fun, delicious fruits and veggies seems like a great idea. I know, I went there too. Consuming celery juice ALONE is really the only way to obtain all the fantastic medicinal properties to it. You see, when you add to the juice, it dilutes it, leaving it less potent to heal the body the way it should.

And ice is no different. I know, I went there as well. First thing in the morning the last thing you want to do is drink a 16 oz glass of warm salty celery juice but you get used to it. Ice dilutes the healing properties, don’t do it yo. 

Speaking of salt. The mineral salts that are present in celery juice are really where the healing properties come from. You see Mother Nature is truly amazing. I’ve said it before, I’ll say it again. She give us everything we need to heal ourselves. We just need to listen.

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The mineral salts present in celery juice actually go into your body and starves pathogens that manifest into illnesses. What the salt does is, it goes through your digestive tract and blood stream and starts breaking down the pathogens’ cell membranes. These pathogens include nasty little F-ers like Epstein-Barr and HHV-6. As the salt moves through your body it flushes out toxins like you wouldn’t believe, from every nook and cranny of your body.

Lets talk neurotoxins.

Neurotoxins are toxins that are extremely dangerous to the body, especially to nerve tissues. They tend to feed off of toxic heavy metals that are left in the body. Neurotoxins are responsible for creating neurological symptoms such as, tremors, spasms, insomnia, vertigo, twitching and cold feet and hands.

The mineral salt within celery juice flushes out these nasty toxins. It allows your kidneys and adrenals to function at optimal levels and it also increases the hydrochloric acid in the gut so that your digestive system functions properly.

Celery juice is also supportive to the central nervous system. You see, the mineral salts allow neurotransmitters to function the way they were intended to. When your brain goes into shut down mode, when suffering from, depression, anxiety, brain fog, obsessive compulsive disorder, ADD/ADHD, bipolar disorder, or difficulty focusing or concentrating, the mineral salts help keep the heart pumping, which then creates a stronger signal to the neurotransmitters to send information from one point to the other.

Celery juice contains high amounts of electrolytes making it extremely beneficial for those who suffer from migraines, panic attacks and anxiety.

Celery juice also supports the thyroid. It has the ability to flush the thyroid of toxins.

This is such a short list of benefits. The list can literally go on, balancing the body’s PH, balancing out hormones, bringing stability to body and mind. I mean, come on!!

So you are on the band wagon but now what do you do?

Here is what you do.

Ingredients:

1 whole bunch of organic celery

What do you do:

Cut the end off and cut the tips off, sometimes they can get a little brown.

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Then…..

Juice the muther f-er. That’s it yo!

Drink 16 oz of celery juice, alone, on an empty stomach. Remember not to add ice either. Simply wait about 15 minutes before eating anything. Celery juice is not caloric, so it should not replace any meals. It is just simply to start your day and get your digestive tract running smoothly.

***Alright, I have to say it, well, because it happened and still happens to us and it took us forever to figure out why or if the two were connected. Celery juice flushes out toxins right, we learned that above. Well, toxins have to go somewhere right?! So, just be prepared after drinking a full glass of celery juice that the bathroom will be in your near future.

Don’t let this freak you out. Going to the bathroom is a really good thing. It means you are getting out all that nasty stuff that has been bringing you down, man. But I get it, it can get rough. I tend to take mini breaks. I’ll go for about 4 or 5 days straight of drinking celery juice and then take a 2-3 day break from it. My husband, on the other hand, recently just upped his ante. He is now juicing two stalks of celery EVERYDAY. To each their own. Just listen to your body and do what feels right. Just remember that new routines and flushing out your body of nasty stuff is not going to be comfortable. Prepare yourself and hang in there.

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***An awesome little tip for ya, when you cut off the end of your stalk, place it in a cup of water and in a few days you’ll see a new little celery pop through. It’s fun to watch plus you can plant them in your garden and BAM, you’ve got yourself some celery homie.

Happy celery juice drinking!

Join us on Wednesday for some more questions answered about celery juice. Because we all have questions, right.

What is your question? Leave your questions or comments down below, that way I’ll be sure to answer them. 

Resources: medicalmedium.com

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For the Love of Your Back: 15 Stretches to Help Support Your Back.

 

We all feel the pain. The pain of daily stress that we carry around as if it were a necessity. And sometimes the pain feels like it is just apart of who we are. But it doesn’t have to be apart of who we are. What if you ditched that part of who you thought you were and allow yourself to start exploring a new you.

As we have learned in many of the post I have provided you with, you don’t alway need medication to help yourself. More times than not, you need determination and discipline.

Two things that are extremely difficult for some. I get it, I am one of them. But when you have two choices, either to take medication that can potentially harm other parts of who you are or make a decision to help yourself naturally. More times than not we need to put in a little work and love into who you are.

The following routine is a well thought out routine that my husband does every day off. It has helped his back tremendously.

This is going to be a long post, but hang in there. Especially if back pain is something you live with. Try out a few poses get comfortable with them and then try out a few more. Don’t get overwhelmed. Then you will never help yourself.

Let’s do this together.

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Extension exercise: This pose is super helpful to build lower back strength.

  • Lie on your stomach with your hands in front of you and lift your head.
  • Now turn to your right side, then your left.
  • Now put your hands by your side.
  • Lift your shoulders and chest off the floor.
  • Keep your neck straight and maintain gaze towards tip of nose.
  • Lower back down to floor on your exhale.
  • Repeat 10 times.

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Childs Pose: This pose helps elongate the lower back and opens hips.

  • Bring yourself to your hands and knees.
  • Slowly start to bring your self back towards your heals. Spread your legs a little wider than hip-width. Keeping your big toes together.
  • Sit your butt on your heals, exhale and lower your upper body all the way down to the floor.
  • Allow your forehead to come to the floor and keep your arms extended over your head.
  • Hold pose for about 1 minute if not longer.

Cat/Cow Pose: This pose is beneficial for lengthening your back and relieving tension.

  • Bring yourself to your hands and your knees hip-width apart and your hands shoulder-width apart.
  • Arch your back as round as you can, imagine pulling your bellybutton in towards your back. Look down between your legs. Hold for 5 seconds.
  • Then release, imagine your stomach lowering to the floor. Maintain strong arms and legs. Look up at the sky. Hold for 5 seconds.
  • Repeat 5 times.

Modified Pigeon Pose: This pose helps to lengthen hip flexors, stretches the thighs and opens hip joints. This pose you want your legs to look almost like a Z, if your are less flexible,

  • In a seated position, bring one leg in front of your body.
  • Try and either straighten out your back leg or bend it if necessary.
  • Place your hands on the floor at your sides.
  • Lean forward as best as you can. Hold for 30 seconds.
  • Repeat by switching legs.

 

Spinal Stretch: This pose reduces back pain caused by sitting or driving long periods of time. It also strengthens back muscles.

  • Lie on your back with both knees bent.
  • Bring both knees into your chest and squeeze for 5-10 seconds.
  • Release left leg all the way down, toes engaged and pointing towards the sky.
  • With the left hand gentle pull down your right knee towards the floor on the left side.
  • Straighten out your right arm and turn your gaze towards your right.
  • Hold for 10 seconds.
  • Repeat opposite side.

 

Lower Trunk Rotation: This pose can help relieve tension in the lower back, as well as, strengthening your core.

  • Lie on your back with knees bent.
  • Stretch your arms straight out.
  • Slowly move your knees, together, to one side and hold for 10 seconds.
  • Now move them to the other side and hold for 10 seconds.
  • Repeat 5 times for each side.

Single Knee to Chest: This pose can help elongate the lower back, which can relieve tension.

  • Start by laying on your back with knees bent.
  • Use both hands to pull in one knee to your chest. Hold for 10 seconds.
  • Keep your core (abdominal muscles) engaged and press your entire back to the floor.
  • Repeat with opposite leg.

Double Knee to Chest: This is the same concept as the pose we just did, however you are going to pull both knees in at the same time and hold for 10 seconds.

Quadriceps Stretch: Standing and holding one leg behind you.

 

Oh yea, meet Angus Young. He’s our new French Mastiff pup.

Isometric Hip adduction: Laying flat on the ground putting a pillow between the knees and squeezing. Next, tie a belt around your legs allowing hips to stay hip-width apart and slowly try to open your legs.

Bridges: This pose works out your gluteus maximus, a fancy word for your butt. This muscle is one of the most important muscles that supports your lower back. So keeping it strong is extremely important.

  • Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
  • Place your hands on the floor at your sides.
  • Pressing your hands and feet firmly against the floor, lift your butt in the air. You want your body to form a straight line from shoulder to knee.
  • Squeeze your butt while it is in the air. Don’t forget to keep your shoulders flat on the floor.
  • Lower your butt to the floor. Then lift again and squeeze your butt. Repeat 10 times.

Pelvic Tilt: This pose helps release tension in the lower back and help keeps muscles flexible.

  • Lie on your back with knees bent and feet firmly on the floor and arms by your side.
  • Slowly start to flatten your back by pulling your belly button in towards your spine. Use your abdominal muscles, don’t just suck in your stomach. Hold for 5 seconds.
  • Repeat 10 times.

 

Gluteal Stretch: This pose helps maintain flexibility in legs and lower back.

  • Lie on your back with knees bent, feet firmly on the floor.
  • Cross the left leg over the right. Bring both knees towards the chest.
  • Slowly pull in the left leg towards your chest until you feel a nice stretch in your gluten. Hold for 30 seconds.
  • Repeat other side.

Hip Flexer Stretch: This pose help strengthen both knee and hip. It is best to do this stretch close to a couch or chair.

  • Start by placing a pillow or towel on the floor next to couch.
  • Place one knee on pillow and allow couch to keep leg lifted.
  • Keep other knee at a 90 degree angle.
  • Hold for 1 minute.
  • Repeat other side.

Along with these stretches there is also tissue work that can be super beneficial.

Using a foot rubz ball.

  • While laying down on your back, put ball just below the hip bone and just beside the spine and lay on that pressure point until you feel the soreness release.
  • Move the ball over about an inch, away from your spine, until the pain reduces significantly.
  • Then move away from the spine again about in inch and do the same.
  • Repeat until you feel soreness release.

Place ball on gluteal muscle and lay on ball until the muscle releases. Move ball all around buttox until you do not feel any more sore spots.

Find tender spots on back on one side. To get into the tissue deeper, raise one leg off the floor. Once you finish one side, move on to the next side of your back.

Use two lacrosse balls, either taped together or put two into a sock so that they are together.

  • Line that up along your mid back so that spine sits in between the two balls.
  • Then roll up to shoulders. When you find a tender spot, be sure to stop and allow the balls to release tension. Do not use on lower back.

Supplements: These two supplements are fantastic additions to this back routine.

Devils claw: Powerful anti-inflammatory and natural pain reliever. You can buy supplements in pill form or you can use it in tincture form.

Powdered magnesium: We use the brand Natural Calm, it helps with calming stiffness in the back, back pain and it helps release muscle cramping.

Both supplements have so many more benefits. For the sake of this post I just named how they can support your back.

Phew! I told you it was gonna be a long post but hey, if you stuck around till the end that means you are searching for some answers. I hope we helped you find some. Please feel free to comment below with any other questions or hey, feel free to email me.

Happy back repairing!

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