Can You Touch Your Toes?

🗞️ New Study!!

The main finding was that having more flexibility between the ages of 46 and 65 lowered the odds of death over the next decade plus.

We’re talking about physical flexibility here (although I would guess that mental flexibility helps too!).

More than 3100 men and women were evaluated with the “Flexindex,” which measures flexibility in multiple joints throughout the body. They were then followed from about 1994 until 2022.

▪️ Men with the least flexibility were nearly twice as likely to die over the follow-up period than men with high flexibility

▪️ Women with the least flexibility were almost 5x more likely to die than those with high flexibility

(PMID 39165228)

These same researchers previously found that the ability to rise from a seated position on the floor and the ability to stand on one leg for 10 seconds are also predictors of longevity.

Want to work on your flexibility?

Check out a yoga class or take a break anytime from sitting to do some gentle stretching!

REFERENCE:

Araújo CGS, de Souza E Silva CG, Kunutsor SK, et al. Reduced Body Flexibility Is Associated With Poor Survival in Middle-Aged Men and Women: A Prospective Cohort Study. Scand J Med Sci Sports. 2024;34(8):e14708. [link]

🧘‍♀️Get Benefits from Yoga in Just Minutes

Quickly reset your nervous system with these yoga poses 🧘

Did you know you can benefit from yoga—even without committing long hours to the practice?

Our nervous systems are extremely resilient and responsive. Even taking just a few moments out of your day can help you focus your mind, relax your body, and better handle stress.

Try these!

1️⃣ Downward Facing Dog

Start on your hands and knees, with your wrists directly below your shoulders. Push up and back so that your legs and arms are straight and you are in an inverted “V.” Press your heels down toward the floor.

Benefits: Downward Facing Dog stretches the hamstrings and calves, releases tension in the back, and brings blood flow to the brain.

2️⃣ Cat-Cow

Start on your hands and knees in a table-top position. Inhale and tilt your pelvis back and head up for cow pose. Exhale, round your back, and tuck your tailbone and neck for cat. Repeat.

Benefits: Cat-Cow improves circulation to your back (to counteract sitting) and links the breath with movement to relieve stress.

3️⃣ Child’s Pose

From your hands and knees, sit back on your ankles while spreading your knees out wide. Allow your hands to extend out in front of your head. Let your belly rest between your thighs and your forehead touch the floor.

Benefits: Child’s Pose gently stretches the back and shoulders while calming the mind.

Whether or not you go to yoga classes or have a practice of your own, these exercises are available to you anytime anywhere.

Will you add them into your daily routine?

Desk Stretches for Your Neck!

👋 Stop the scroll and try these now!

Most people sit with their neck forward for many hours a day—whether working at the computer or looking at their phone. 

Here are 3 quick stretches you can do to loosen your neck and train your muscles for better posture. 

1️⃣ Chin Tuck

Sit or stand tall with your shoulders down and your head facing forward. Lower your chin to your chest and hold for 30 seconds. Return to the starting position and repeat. 

2️⃣ Head Turn

Begin upright and facing forward. Turn to look over your right shoulder and hold for 30 seconds. Repeat on the left side. 

3️⃣ Side Neck Stretch

Begin upright and facing forward. Lower your right ear to your right shoulder and hold for 30 seconds. Repeat on the left side. 

If you tend to stay working at your desk for long hours with no break, set a reminder on your phone to do these exercises! 

You might just feel better by the end of the day.