sports

What is helpful against pain in the neck? #4

9. March 2017 von Redaktion Leave a Comment

When you feel pain you are taking a relieving posture and try to move as little as possible. But, this is not leading to the desired improvement. Movement and soft sport can positively influence the healing. Furthermore, this strengthens the musculature; and this prevents future pain in the neck.

What else is helping if you have some pain in the neck

Exercise and sport: Sports like cycling, swimming or soft jogging support relaxation and strengthening of the muscles in the neck and back. But, it is important to practice in a healthy dose. Immediately stop at the first signs of strain!

Upright body posture: Try to take an upright body posture during the day. Stooping often leads to tensions and pain. An ergonomic working place prevents tensions in the back and the neck. Avoid sitting too long; stand up once in a while, walk around, stretch.

Relaxation exercises: Stress also causes muscular tensions; relaxation exercises support muscular relaxation.

Proper sleeping position and proper pillow: An improper sleeping position or an improper pillow may lead to tensions in the neck. The lateral position is an ideal sleeping position; with a supporting sleeping underlay the spine is able to keep its natural s-shape. Support your sensitive neck area with a proper pillow; like this, your neck will be relieved and supported.

The right pillow

When choosing a pillow it is important to consider your favorite sleeping position, the form of your neck, the width of your shoulders as well as your personal needs. Contact us, we will be pleased to inform you about our wide range of orthopedic pillows!

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @SAMINA

Say goodbye to the winter blues – helpful tips!

14. February 2017 von Redaktion Leave a Comment

You are lacking motivation, you are constantly feeling tired and listless? Maybe you are suffering from a winter blues, like many people do. Due to the longer persisting darkness our body produces more of the sleeping hormone melatonin – which makes us tired.

Light: Soak up as much sunlight as possible. Even on a cloudy day a walk in fresh air or a ride on your bike helps becoming lively again.

Nutrition: Especially in the evening care for a light meal. A balanced nutrition rich in vitamins prevents from tiredness and concentration problems and strengthens the immune system at the same time. Fruits and vegetables (citrus fruits, broccoli, carrots, pepper etc.) as well as whole meal products contain important vitamins.

Water and tea: Lack of liquids lead to a decreased power of concentration, tiredness and listlessness. Drink at least 1.5 to 2 liters water per day. Especially on a cold day a cup of hot herbal tea has a very pleasant effect.

Exercise and sports: Exercise and sports fight tiredness, too. After a long walk or a moderate training, you will feel fit and active. Furthermore, movement in fresh air supports your immune system.

Warm and cold showers and sauna: Are you having troubles to get up in the morning? Try out warm and cold showers. This stimulates circulation. By the way, sauna has the same effect.

Sleep-wake-cycle: Care for a regular sleep-wake-cycle. In the evening, go to bed at the same time despite winter tiredness and get up at the same time in the morning.

Colors: The outside is all grey in grey? This surely might swing the mood. Try out colorful clothes, a touch of color in the furnishing or a bunch of beautiful flowers.

Positive attitude and conviviality: When you are in a bad mood or suffer under a winter blues a positive attitude might be helpful. Try to distract yourself with meeting some friends or spending a nice evening with your partner. Fun and leisure activities make the cold and dark months of winter brighter.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @shutterstock

Escape your everyday life with little effort

9. November 2016 von Redaktion Leave a Comment

After a stressful working week every one of us looks forward to the upcoming weekend. Normally this means rest from everyday stress and hectic. But, it is very important to fill up our energy not only on the weekends – try to regularly escape your daily routine in everyday life as well! Now, which possibilities are there to do so without much effort?

Do sports: Go for swimming, jogging, dancing – sport is a successful tool for getting away from everyday stress and enhances physical and mental well-being. After doing sports, you possibly are tired but will feel more relaxed. Due to the released endorphins you will have a happy feeling.

Create a day without any appointments: Are you under a constant deadline pressure? Try to keep at least one day per week free from any appointments. Plan to do nothing important or urgent, seize the day and lean back.

Take advantage of the force of nature: During holidays, we are exploring our environment and let the landscape impress us. But, that also works at home! Go for a walk or take your bicycle; get to know the surroundings at your home and enjoy being in fresh air. You will be surprised how many nice places you are going to discover and how easy it is to escape everyday life there.

Meet some friends: Meet with some friends and have a cup of coffee or a relaxing dinner. Cook together, go to a concert – there are several possibilities for a social gathering. Joint activities enhance well-being.

Read a good book: It doesn’t matter whether you are in a hammock in your garden or at your couch – make yourself comfortable and read a good book. This is perfectly relaxing!

Do relaxation exercises: There are several relaxation techniques – find out what suites you best. Relaxation exercises help to reduce physical tensions and to interrupt constantly circling thoughts.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image: @shutterstock

How are we able to prevent pain in the back?

26. May 2016 von Redaktion Leave a Comment

The most common causes for pain in the back are malpositions as well as wrong sitting, lying or lifting.

Find here some hints which help to prevent back pains:

Squat down and keep your back straight, rising from your knees as you lift a load. Never lift a load by bending your back. When buying a beverage crate for example, try to evenly spread the weight on both halves of the body and to keep the load as close to the body as possible.
Try to keep your back as straight as possible and to support your upper body while sitting. Take care that the chair you are sitting on is in the proper height. Your feet should firmly touch the ground and your knee joints should be in a right ankle.
Frequently change your sitting position. This relieves your back. Do simple relaxing and stretching exercises in your breaks.
An upright sitting, walking and standing position reduces the pressure on the spine.
Tense muscles in the back can be relaxed by warming, blood flow stimulating or pain releasing baths and ointments.
Regular exercise strengthens the musculature and this in turn relieves the spine.
Try to walk as much as possible, do short distances without a car. Take the stairs instead of the lift.
Loosen sticky fasciae with the proper fascia training.
Try to do some sports in your free time. Go swimming, biking or jogging. Exercises – especially in fresh air – also relieve stress.
During sleep your back, your spine and your musculature should receive optimal support. Thus use a flexible underlay that enables the spine to take the same position like when standing upright.