Don't Ignore These 6 Signs Of A Hormonal Imbalance

Hormones assume a fundamental job in each component in the body, and any lopsidedness may cause outrage, dissatisfactions, and unforeseen emotional episodes.

The capacity of your hormones hugy affects your state of mind, fruitfulness, and wellbeing when all is said in done. 

Hormonal uneven characters are increasingly regular in perimenopause, adolescence, and menopause. The emission of hormones is now and then brought about by undesirable way of life propensities, pregnancy, contraception, menstrual cycle, and stress. 

These awkward nature may influence your regular daily existence, and you ought to figure out how to perceive the primary indications. 

 

6 basic side effects of hormonal lopsided characteristics 

Yearning 

Hormonal irregular characteristics frequently cause weight the board issues and unfortunate yearnings. This is a consequence of the expanded dimensions of ghrelin, the hormone that builds craving. 

Emotional episodes 

Hormonal uneven characters influence your disposition, and you end up managing horrible emotional episodes, outrage, bitterness, joy, and frenzy. Emotional episodes are likewise normal amid menstrual cycle and menopause. Progesterone and estrogen assume a basic job here. 

Exhaustion 

Feeling tired all the time is an unmistakable sign that you're managing high cortisol levels. 

Corpulence 

Do you put on weight wildly? In the event that truly, you may have issues with your hormones. Hormonal uneven characters influence digestion, and the body is unfit to consume calories. Sufferers more often than not put on weight in the stomach territory. 

Moxie misfortune 

Hormonal awkward nature will likewise influence your sexuality. On the off chance that you see any issues with your sex drive, check the dimensions of your estrogen, testosterone and thyroid hormone. Ladies likewise manage dryness down there, and the sex is awkward and even excruciating. 

A sleeping disorder 

Rest issue are the principal indication of hormonal awkward nature. Do you frequently wake up somewhere in the range of 2 and 4am? Menopausal ladies additionally manage rest issue. 

Hormonal uneven characters cause night sweats and invigorate cortisol levels. Lacking estrogen and progesterone discharge influences your dozing designs.

Does Your Body Suddenly Jerk While Falling Asleep? THIS Is Why!

Many individuals have encountered body jerks when nodding off. A body snap is an unexpected surge or a twitching movement while you snooze off in bed. Experimentally known as 'hypnic snap', this wonder will be experienced by 70 percent of individuals at a particular point in their lives. 

What Is a Hypnic Jerk and Why Does It Happen? 

Hypnagogic stage is the space among alertness and sleep and it is exceptionally simple for the cerebrum to get 'jolted' once more into attentiveness by an automatic jerk of the muscles. This awakens the mind as though something is going on. By being confounded, the cerebrum imagines that the body is falling and it tenses the muscles to prop for effect when they are really unwinding for the rest stage. 

Despite the fact that it is typically not a difficult issue, now and again, it tends to be a manifestation of explicit medical issues. How about we investigate:

Fretful leg disorder 

This ailment triggers throbbing hurt in the legs while resting. This can be a hereditary issue or it can happen as an indication of kidney disappointment, diabetes, over the top admission of liquor, just as lack of sleep.

Mind injuries 

Studies call attention to that these bastards are progressively regular in individuals with mind sores. They happen when a mind tissue zone has been harmed because of a physical injury or a sickness. Other going with signs are migraines, genuine annoyance, queasiness, loss of memory, and seizures. 

Uneasiness 

At the point when a person's dimension of pressure and uneasiness are high, the odds of a hypnic twitch raise, as per analysts. 

Resting issue 

Narcolepsy, a resting issue, can prompt irregular mind movement that includes synapse changes and a higher possibility of twitching. For this situation, they will be trailed by side effects like loss of motion and pipedream.

How Much Water You Should Drink for Your Weight?

Since most of the human body is made of water, the fact that every cell, tissue, and organ requires it to perform their functions doesn’t come as a surprise.

Staying hydrated is of utmost importance when it comes to losing weight and energizing the body.

Vast majority of the chemical reactions in the body need proper hydrating, including metabolizing food. Improper hydration slows down the metabolism, which in turn disrupts the process of losing weight.

According to Web MD, “being even 1% dehydrated can cause a significant drop in metabolism.”

Drink Water to Prevent Overeating

Given the fact that the body often feels confused about whether it is hungry or thirsty, drinking sufficient amounts of water prevents overeating. Make sure you drink plenty of water before each meal to stay on the safe side. Below you have a list of the most common medical issues caused by dehydration:

Constipation, low blood pressure, muscle cramps, dry mouth, weakness, dizziness, fainting, heart palpitations, dry skin, headache, etc.

According to Mercola, “Chronic dehydration may affect your organs and lead to kidney stones, cholesterol problems, constipation, and liver, joint, and muscle damage.”

How much water should I be drinking?

It heavily depends on your weight. Needless to say, more mass requires more energy and thus more water. In order to calculate how much water you need, you should take into consideration the following:

Take your weight
Multiply by 67% (2/3) to calculate how many ounces of water you should drink on a daily basis. For instance, if you weigh 133 lbs, you should drink around 89 ounces of water daily.
Account for exercise. It is advisable to add 12 ounces of water to your daily intake for every half an hour of physical activity ( moderate to heavy exercise)

• 100 pounds –> 67 ounces
• 110 pounds –> 74 ounces
• 120 pounds –> 80 ounces
• 130 pounds –> 87 ounces
• 140 pounds –> 94 ounces
• 150 pounds –> 100 ounces
• 160 pounds –> 107 ounces
• 170 pounds –> 114 ounces
• 180 pounds –> 121 ounces
• 190 pounds –> 127 ounces
• 200 pounds –> 134 ounces
• 210 pounds –> 141 ounces
• 220 pounds –> 148 ounces
• 230 pounds –> 154 ounces
• 240 pounds –> 161 ounces
• 250 pounds –> 168 ounces

Tips for Staying Hydrated

1. Add it to your daily routine

Did you know that drinking a tall glass of water in the morning and before bedtime puts you 32 ounces into reaching your goal?

2. Set small goals

It is highly recommended to use reusable water-bottle so that you can draw markers and thus set smaller goals. Drawing little markers on the bottle serves as an amazing motivational tool.

3. Jazz up your water

To make water taste better and avoid added sugar and calories, you can add berries, cucumber, or lemon to it. You can either slice them and put them in the water or get some water diffuser.

All Cancer Patients Have Too Acidic pH. Here Is the Easiest Way to Check Your pH Balance

The human body represents an organism that needs to be somewhat alkaline at all times. This is required so that the cells, the chemical reactions within the organism and the healthy can all find a synergy.

However, at times, the human organism can easily become acidic, which means that something is not working right.

 

To maintain alkalinity inside the body, one must always have their pH balance in check. The pH levels can get easily disturbed, which leads to many diseases, thus the body is subjected to many diseases:

• Weak metabolism, obesity and weight problems
• Hypertension
• Constant inflammation
• Kidney and bladder problems such as kidney stones
• Diabetes
• Premature aging
• Brittle bones, osteoporosis, bone spurs and fractures
• Sore muscles, joints and lactic-acid buildup
• Mood swings
• Decreased energy
• Continuous fatigue
• Poor digestion and waste elimination
• Fungal/yeast overgrowth

The pH levels can decrease due to consuming plenty of toxins, harmful chemicals, drugs and meds. If your pH levels are beneath 6.4, the organism shuts down and no vitamins, minerals or enzymes enter it.

Because the body is now acidic, no more energy is produces inside the cells, and no detoxification is happening.

If the organism is alkaline, then the illnesses and health issues would not happen. But, if the body is acidic, this gives room to the bacteria, viruses, mold, yeast, candida, fungus and cancer cells to thrive and multiply.

The body normally gets acidic as a result of inadequate diet, subjection to toxins, stress or immunity problems.

Still, when it is attacked, the human body takes the remaining calcium from the bones, sodium from the stomach and forces it to work properly. When this occurs, usually osteoporosis happens.

Due to lack of minerals in the acidic organism, health problems such as arthritis, pain, MS, fibromyalgia and lupus can happen. The same is true for cancer cells.

That’s why cancerous cells can’t affect the heart. It’s because there is a constant blood flowing from the lungs into the heart and the highest pH scale within the entire body.  The blood fills the lungs with oxygen and high blood pH and removes the acidic toxins.

Cancer cells enjoy living in an acidic body and turn the glucose ferments into lactic acid. Terminal cancer patients usually have the lowest pH levels of all, ranging between 4.0 and 5.5.

As Keiichi Morishita states, back in 1964, one in 214 people was diagnosed with cancer and today this number is about 1 in 2 males and 1 in 3 females. Most of this is due to the low pH levels.

 

Keep Track of Your pH Balance

Your pH levels can be noticed right in the comfort of your own home. All you need are pH test strips.

The best period to check you pH levels is in the morning, since the body has more acids at this time. Once you get the results be careful: the urine results should range between 6.5 and 7.5 as well as the saliva pH results. The saliva pH levels are best when checked 2 hours after a meal.

Make sure to live a healthier life: avoid stressful situations, hydrate often and exercise breathing techniques to diminish the acidity from your body.

10 Signs You Are Not Drinking Enough Water

Many individuals keep running without enough amount of water at some period of the day and don’t understand the noteworthiness of keeping their body hydrated until our wellbeing starts throbbing.

Water is the compound of life and having 2-3 Oz of water a night is important to remain solid. A great deal of celebs to have affirmed for sufficient measure of water utilization on an every day base will enable you to get gleaming skin and solid hair. Huge numbers of us may take it for guaranteed. 66% of the human body is comprised of water; so even as you may cross without nourishment for a few days, skipping water out of your get-healthy plan will have horrible results to your wellbeing.

 

Here are 10 Frightening Symptoms of Water Insufficiency to your Body and you must know about:

Your Mouth Is Dry 
The most exceedingly awful observed results of low water utilization are dryness on the mouth. Dried out lips and dry gaps and skin are a showcase of drying out. When you feel dried out, take a container of water instead of settling on refreshments or other sugary fluids. Water empowers in keeping up your mouth wet with the guide of greasing up the mucous layers in your mouth and throat.

Skin Breakouts 

You should hold your gaps and skin, the most critical body segment, useful by having enough water. In the event that your skin doesn’t get enough hydration, you will never again perspiring, which in switch framework a gathering of earth and oil on your body. Simply have four-five pounds of water each day to get clear the pores and skin breaks.

Joint Pain 
Water is fundamental to enable your body to take in brisk automatic developments a similar jumping and strolling. How? Indeed, the body ligament and spinal circles are developed of around 80% water, which prevents our bones from granulating versus each other while we go for each progression to stroll. In the event that you experience startling joint downpour, your first help should be to catch a jug of water and ensure you drink everything.

Weight Gain 
When your body feels truly got dried out, it can convey cautions of craving in inclination to thirst. Now and again, the structure won’t illuminate you which you need water by utilizing inciting the impression of a dry throat, yet you may rather start appearing food cravings then again. An inactive man or lady may end up being eating as opposed to ingesting water while he/she feels dried out. This could along these lines cause weight advantage. The casing wishes enough water to flush out the poisons out of your body. What’s more, with a reason to jump start the fats poisons out of your shell, you should simply drink adequate water all during that time to bolster the tissues and cells in your body, which gets the enzymatic machine exchanging. Hydrating yourself well will keep you shining and improve your digestion, in this manner clearing way to cut the abundance fat from the edge.

10 Signs You May Have a Hormonal Imbalance

The chemical messengers of your body, hormones, travel to each organ through your bloodstream and regulate vital processes, such as metabolism and reproduction.

The most commonly fluctuating hormones of your body are estrogen, progesterone and testosterone (sex hormones), thyroid (metabolism hormone), adrenaline (energy hormone), cortisol (stress hormone) and melatonin (sleep hormone).

 

Women experience greater hormonal changes than men. While both boys and girls go through puberty, women experience several additional defining stages throughout their lives – menstruation, pregnancy, postpartum, premenopause and, finally, menopause.

All these greatly change a woman’s body and cause her hormones to fluctuate. Being vital to key processes in the body, hormonal fluctuations significantly affect her overall mental and physical well-being.

Whenever we hear the phrase “hormonal imbalance”, our mind instantly procures an image of a flustered, hyperactive woman. This is a sad state of affairs as it reflects the negativity and insensitivity associated with this condition.

While one should consult a doctor when a hormonal imbalance occurs, the first step toward treatment begins with identifying the issue.

Here are 10 signs that you may have a hormonal imbalance.

1. Weight Gain or Loss

If you are noticing fluctuation in your weight, it can be due to hormonal changes in the body.

The thyroid gland secretes hormones that regulate metabolism and, consequently, weight gain or loss. If chills, fatigue, dry skin and constipation are accompanying symptoms, your thyroid gland might be producing fewer hormones than needed to control your weight.

Furthermore, when your hormones are out of balance, you stress profusely. This causes your body to pump adrenaline to produce energy and cortisol to maintain that energy.

 

2. Constant Fatigue and Weakness

Fatigue is a common symptom of a hormonal imbalance, especially in menopausal and postmenopausal women. Cortisol, a hormone produced in the adrenal glands during times of stress, is often a contributor to fatigue.

Cortisol levels directly affect the secretion of serotonin – a hormone that makes us happy. Hence, if you’re experiencing depression and worthlessness while also feeling tired, it is a sure-fire sign of a hormonal imbalance.

Furthermore, fatigue can be due to lack of a thyroid hormone that controls the body’s metabolism.

3. Hot Flashes and Night Sweats

If you suddenly feel heat coming from nowhere and spreading through your body, accompanied by sweating, palpitation and body tingling, you might be experiencing “hot flashes”.

If you also find yourself inexplicably and profusely sweating at night, it might be a case of night sweats.

The hypothalamus is a part of the brain responsible for controlling several body functions, including body temperature.

A hormonal imbalance disrupts your body’s levels of estrogen – the primary female sex hormone – and diminishes its production.

Reduced estrogen levels send confusing signals to the hypothalamus, causing it to suspect body overheating. This causes the hypothalamus to activate its coping mechanism to cool down the body through excessive sweating.

According to a 2012 study published in the Journal of Women’s Health, hot flashes and night sweats affect 75 percent of perimenopausal women and are the most common symptoms of menopausal transition.

4. Insomnia and Sleep Problems

Insomnia is a common symptom of menopause in women. Not one but several hormones are responsible for causing insomnia when they fall out of balance.

The role of progesterone – a female sex hormone – has recently emerged in hormone-related insomnia. A 2005 study published in the Journal of Clinical Sleep Medicine states that progesterone has a drowsy, sleep-inducing effect on the body. When progesterone levels drop, we feel alert and awake.

In addition, estrogen promotes REM sleep – a deep sleep characterized by random eye movements, relaxed muscles and vivid dreams. It also increases the hours of sleep and reduces the number of post-sleep abrupt awakenings.

Furthermore, estrogen helps regulate the body’s temperature. Therefore, low levels of estrogen cause poor sleep and increase sleep-obstructing night sweats.

Perpetually high cortisol due to hormonal stress also disrupts REM sleep.

5. Hair Loss

While more common among men, hair loss is also a common premenopausal, pregnancy and post-pregnancy symptom in women.

According to the American Hair Loss Association, testosterone (a male hormone present in women in trace quantities) converts to its derivative hormone dihydrotestosterone (DHT) by interacting with an enzyme found in hair follicles.

DHT harms and kills hair follicles, leading to hair loss. A hormonal imbalance accelerates the production of testosterone, causing more DHT conversions and greater hair loss.

A 2007 study published in the International Journal of Dermatology notes that when hair follicles were treated with 5 microg/ml concentration of testosterone, they exhibited reduced growth and elongation.

6. Mood Swings and Depression

A 2011 study published in Psychological Medicine notes that the risk of major depression is higher in women during and immediately after menopause than when they are premenopausal.

Serotonin and endorphin are your body’s “happiness-producing” hormones. While endorphins are produced by the pituitary gland, serotonin is secreted by the thyroid gland.

At high levels, these hormones inhibit the perception of pain, while at low levels they inhibit feelings of happiness and positivity.

Mood swings are caused when these hormones go haywire. A hormonal imbalance can cause your glands to go into overdrive one minute, creating bouts of ecstasy.

Similarly, your glands may slow down the next minute, inhibiting production of these happy hormones and leading to feelings of misery.

 

7. Indigestion and Gastrointestinal Discomfort

One of the most overlooked symptoms of a hormonal imbalance is indigestion. Hormones play a key role in practically every function of your body, including digestion.

Gastrin, secretin and cholecystokinin are three hormones found in the gastrointestinal tract that contribute to digestion by assisting in breaking down food for quick absorption into the bloodstream.

An imbalance in these digestive hormones leads to poor food breakdown, causing indigestion characterized by bloating, abdominal cramps, a burning sensation in the stomach, belching and nausea.

Furthermore, a 2012 study published in Gender Medicine notes that gastrointestinal discomforts like abdominal pain, bowel pain and bloating occurring during menstruation and early menopause are mainly due to reduced estrogen and progesterone production.

8. Loss of Libido

Hormone production is especially out of balance in women after childbirth, before menopause and after menopause.

According to a 2001 study published in Trends in Endocrinology and Metabolism, testosterone is produced by a woman’s ovaries and directly determines sex drive.

As the performance of the ovaries declines with age, so does the production of testosterone. This causes a decrease in libido.

The same hormone regulates sex drive in men. A 2006 study published in the Journal of Clinical Endocrinology and Metabolism finds a positive correlation between reduced testosterone and libido levels in men.

Reduced testosterone may also cause erectile dysfunction, according to a 2003 study published in the Journal of Sexual Medicine.

Estrogen is another sex hormone secreted by the ovaries, and the age-associated reduced production of estrogen causes poor blood flow to the clitoris, vagina and vulva. This causes vaginal dryness and also inhibits genital nerve response and arousal.

9. Sudden Food Cravings

When we undergo a hormonal imbalance, our adrenal gland can have a two-fold effect on our food cravings. On one hand, it can spike the cortisol levels up due to chronic hormonal stress, and on the other hand, it eventually experiences a burnout, leading to an underwhelming production of cortisol.

Both these situations affect our blood sugar, which in turn affects our hunger. High levels of cortisol induce accelerated blood sugar levels, which lead to hunger pangs.

Similarly, low levels of cortisol lead to dangerously low blood sugar levels. Since sugar converts into energy in the muscles, low levels of sugar cause fatigue, sending a “hunger” signal to the body.

Another form of hormonal imbalance occurs when the thyroid gland creates fewer thyroid hormones than needed. This also contributes to low blood sugar and causes sugar cravings.

Cravings are common symptoms in premenstrual girls, when their bodies undergo a lot of hormonal changes.

10. Dry Eyes

Dry eye syndrome occurs when your eyes do not produce enough tears for adequate moisturization, or when the tear film’s substituents (oil, water and protein) are out of balance.

It is uncomfortable and often painful and can be due to a hormonal imbalance in the body. Hormones help regulate eye function and directly affect eye health.

Testosterone (androgen) aids the functions of the meibomian and lacrimal glands, situated on the cornea. These glands maintain a healthy tear-film balance and regulate their production.

When you have a hormonal imbalance causing the testosterone production of your body to decelerate, it induces inactivity in these glands. This leads to dry eyes.

A 2013 study published in the Journal of Clinical Endocrinology and Metabolism notes that chronic testosterone deficiency is a primary factor in dry eye syndrome.

Resources:

http://www.jpsychores.com/article/S0022-3999%2815%2900444-4/abstract
http://www.ncbi.nlm.nih.gov/pubmed/16112267
http://www.aasmnet.org/JCSM/Articles/010312.pdf
http://ajpendo.physiology.org/content/271/4/E763.short
http://press.endocrine.org/doi/abs/10.1210/jcem.85.12.7072
http://www.ncbi.nlm.nih.gov/pubmed/10415627
http://www.ncbi.nlm.nih.gov/pubmed/17214716
http://news.wustl.edu/news/pages/3388.aspx
http://www.ncbi.nlm.nih.gov/pubmed/21306662
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3322543/
http://www.researchgate.net/profile/Susan_Davis4/publication/12192225_Testosterone_influences_libido_and_well_being_in_women/links/02bfe50f473a0f2d8c000000.pdf
http://www.ncbi.nlm.nih.gov/pubmed/16670164
http://www.nature.com/ijir/journal/v15/n1/abs/3900945a.html
http://jhedjournalclub.pbworks.com/f/Gluck%20Cortisol%20hunger%20and%20desire%20to%20binge%20eat%20following%20cold%20stress%20test%20in%20obese%20women%20with%20BED.pdf

See Where You’re Getting Fat and We’ll Tell You How to Fix It

Obesity is not a black and white issue. There are many underlying causes of obesity, and many different ways to treat it. Some methods work for some and not for others.

Now, researchers know why.

A recent Yorkshire Health Study took a look at a group of 4,000 obese adults and was able to place them into six distinct groups.

Young healthy females – women who were obese, but generally had fewer obesity-related complications, such as type 2 diabetes

• Heavy-drinking males – as above, but with higher alcohol intake
• Unhappy and anxious middle-aged – predominantly women with poor mental health and wellbeing
• Affluent and healthy elderly – generally positive health, but defining characteristics of higher alcohol intake and high blood pressure
• Physically sick but happy elderly – older people with more chronic diseases, such as osteoarthritis, but good mental health
• Poorest health – people who were the most economically deprived and had the greatest number of chronic diseases

This research is important because understanding the underlying causes of obesity can help a person combat it. This is a huge step forward in obesity treatment, but more research needs to be done.

Although the pictures shown above do not have to do with this study, understanding where one holds weight is key to losing it.

There are two types of body fat distribution: Android and Gynoid

According to PositiveMed:

“An ‘android’ fat distribution pattern is so called because more men than women exhibit it. You may have heard it described as an ‘apple’ body type, when the waist circumference is greater than that of the hips.”

and…

“A ‘gynoid’ distribution is most commonly seen in women. This is what many call the ‘pear’ body shape. In this pattern, hip circumference is greater than waist circumference.”

Let us break down the numbers for you!

1. Upper Body Obesity (Android)

This normally means one is eating too much and not exercising enough. Try cutting back on the sweets, and try exercising for 30 minutes a day. If this doesn’t help, see a healthcare professional.

2. Stomach-Centered Obesity (Android)

Extra weight in this area can be caused by stress, anxiety or depression. Pairing exercise and relaxation techniques may be the best method to fix this problem. Again, seeking the help of a healthcare professional or therapist is advised.

3. Lower Body Obesity (Gynoid)

This is a common problem with most women. Exercises that incorporate lower-body resistance training, paired with cardiovascular workouts, are key to removing this fat issue. This area can be difficult. Do not hesitate to ask for help.

4. Swollen Stomach Obesity (Android)

Fat in this area can be caused by excessive alcohol consumption and/or breathing difficulties. Try to reduce the amount of alcohol consumed and focus on some breathing exercises. Proper breathing is an entire torso exercise.

5. Lower Body Obesity that Includes Lower Legs (Gynoid)

This most often occurs in those who are pregnant. The legs may be swelling. Try water aerobics to take pressure off the leg and feet joints, and sit with the feet raised.

6. Large, Protruding Stomach with Upper Back Fat (Android)

This is similar to type one in that it is caused by inactivity. Exercise is key but so is keeping blood sugar levels stable. Don’t go too long without eating and try to eat in small increments.

Knowing what is needed for a certain fat issue is key to developing the best method to remove the fat. However, hormonal and genetic issues should be ruled out or considered if weight loss plans are not working. A health care professional will be able to help you!

11 Stretches to Relieve Neck and Shoulder Tension

A stiff neck and tight shoulders are very well known issues for many of us. The good thing is that if this pain is caused by stress, bad sitting habits, or lack of activity, regular stretching can make a big difference and even give you permanent relief. The key word is regular. Consistency is the key for success.

1. Neck roll

This is a very gentle stretch used to release tension around your neck.

• Roll a towel;
• Place it at the base of your head;
• Let your head fall back toward the floor and relax.
• Stay in this position for about 10 minutes unless you feel any sort of pain.

2. Clasping neck stretch

This exercise provides a deep stretch for the back of your neck and your upper back.

• Begin by sitting comfortably in a chair or on the floor;
• Clasp your hands behind your head;
• Gently pull your head down bringing the chin toward the chest;
• Hold for 30-40 seconds, and then slowly return your head to the initial position and release your hands.

3. Lateral neck flexion stretch

This stretch targets the sides of your neck.

• Begin by sitting comfortably on the floor or in a chair;
• Place your right hand on the top of your head and gently pull it to your right;
• Keep the back straight and shoulders relaxed;
• Hold for 30-40 seconds and then slowly lift your head back to the initial position;
• Repeat on the other side.

4. Upper trapezius stretch

This stretch involves both the neck and the shoulders.

• Begin by putting the right arm behind you and grabbing it with your left hand;
• Pull the hand gently toward your left foot;
• Tilt your left ear toward your left shoulder;
• Hold for 20 seconds and repeat on the other side.

You can also do the same stretch by keeping your hands in front of you, this way you also get a good upper trapezius stretch, but from a slightly different angle.

5. Levator scapulae stretch

This stretch targets the side of the neck and the shoulders.

• Begin by sitting on a chair and holding the chair from behind with one hand;
• Tip your chin toward the chest and tip your ear toward your left shoulder;
• Rotate your head 45° to the right and then to the left. You can put your other hand over your head to help, but don’t force it, all movements should be very gentle;
• Hold on each side for 20-30 seconds and then change sides.

6. Thread the needle

This stretch releases the tension in the upper back and between the shoulder blades. All moves should be smooth and soft.

• Begin by getting on your hands and knees;
• Then slide the left arm with the palm up between your right arm and legs, rotating your body until your head touches the ground;
• Hold for 30-40 seconds then repeat on the other side.

7. Shoulders roll

This movement releases tension around the shoulders.

• Begin in a sitting or standing position, keep the back and neck straight;
• Lift the shoulders up and then roll them back and down;
• All movements should be smooth. Keep the chin tucked, making a double-chin.

8. Cross-body arm stretch

This is a good stretch not only for your biceps, but also for your shoulders.

• Begin by standing with your feet shoulder width apart;
• Cross your left arm across your chest;
• Use your right hand to pull your left arm just above the elbow closer to your body;
• Hold for 10-20 seconds and repeat on the other side.

9. Cow-face pose

• This stretch targets multiple muscles, including the shoulders.
• Begin by raising your left arm straight, then bend it, and bring it behind your head;
• Bring your right hand behind your back, reach up, and grab your left hand;
• Hold for 10 seconds, then release the hands, and repeat on the other side.

If you can’t reach the fingertips of the other hand, use a towel to help. Hold the towel with the hand that is above your head and grab it with the other hand, creating a gentle pull.

10. Straight-arm wall stretch

This stretch is great for tense shoulders.

• Begin by placing your left arm against the wall, palm facing the wall or ceiling, however you feel more comfortable;
• Press the shoulder to the wall;
• Slightly move the chest away from the wall, creating a gentle stretch;
• Hold for 30-40 seconds and repeat on the other side.

11. Double anterior shoulder stretch

This is a very deep shoulder stretch.






Begin by standing up straight;
Clasp your hands behind your back;
Raise your arms up until you feel a stretch;
Hold for 30-40 seconds, repeat 3 times.
You may bend forward if you need a deeper stretch.