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OK Tumblr Geriatric Ward, let’s talk about your posture-

there are things you should be doing now to prevent yourself from starting to look like 🥀

Why does it matter? Future you would like to avoid the pain, limited motion, and fall risk that goes along with worsening posture.

What’s the focus?

1. Keep the flexibility in your spine

2. Stretch the muscles in the front

3. Strengthen the muscle in the back

Here are some simple things you can do daily while sitting and when you get up to go into the bathroom or the kitchen

Keep the flexibility by doing these repeated movements: 10 repetitions several times a day

The goal is to give yourself a double or triple chin. Keep your nose pointing forward, don’t let it tip up or down

Thoracic extension- use a chair with a seat back that comes up to the level of your shoulder blades. Try to bend back over the top of the chair without arching away from the seat back and without extending your neck. If the pressure from the top of the chair is uncomfortable you can place a towel there

Stretch the muscles in the front by using a door frame. This one will feel good afterwards

If this isn’t enough of a stretch you can do one side at a time. If you have the right arm up step forward with the right foot and turn slightly to the left. Then do it on the other side.

Strengthen the muscles in the back by squeezing your shoulder blades together for a count of 10 and then repeating 10 times. You can do this several times a day Hint: Don’t lift your shoulder blades up

There are lots more exercises for strengthening your back muscles but this is a good starting point and easy to do. I like doing it while driving

Tips:

Do the best you can

If it hurts stop

Envision future you saying thank you each time you do one of the exercises

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(via Guide To Moisturizing A Wig Or Extensions – Revive Wigs)

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• 勝訴 「しょうそ」- winning a lawsuit

• 訴状 「そじょう」- petition, complaint, (legal) brief

• 提訴 「ていそ」- presenting a case, suing

• 告訴 「こくそ」- accusation, complaint, charge, legal action

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refseek.com

www.worldcat.org/

link.springer.com

http://bioline.org.br/

repec.org

science.gov

pdfdrive.com

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Free Fitness Routine:

-Start from any fitness level

-Less than 15 minutes a day

-Full Body

-Build strength, muscle, mobility, and more!

-No sign up or anything. It's just there.

Share with your friends!

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cooking while chronically ill

baking with arthritis or other chronic hand pain

living with chronic migraines

adhd meal plan

chronic pain tips

getting yourself to eat

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evgi.tatts

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EXILE FROM SHADOWCLAN GRAPHIC NOVEL

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pretty much sums up their relationship

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advertisements for the average redditor

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My perfect mashed potatoes

The secret is in the water; literally, it’s IN the water.

See, when you boil potatoes, a lot of special starches and sugars and stuff leeches out into the water. When you drain the water before mashing them, you throw away a lot of good stuff, which is a big part of what makes mashed potatoes “dry” and bland, even when you add large amounts of cream and butter and things.

So don’t throw out any water.

Here’s how you do that:

First, cut your potatoes into smaller cubes than you probably do. (I’ve left the skins on for flavor and also, that’s where a lot of a potato’s nutrients are, like protien and iron and vitamins B and C, just to name a few)

The reason for cutting them smaller (besides avoiding giant peices of skin) is so that there is less space in the pot between each peice for water to fill, so you use less water to cook them. That’s important because you won’t be draining any water, so you can’t afford to have too much water! For the same reason, just barely cover them with water when they go on the stove.

But! Before you do that, put the pot on the stove with some butter, garlic, and seasonings; let the butter start to sizxle just a little then put most of a single layer of potatoes in the pan and let the brown and sear. Turn them, brown them on all sides, get ‘em fairly dark (I forgot to get a pic here because I was worried I’d burn the butter).

Ready? now throw the rest of the potatoes in right on top, and add your water, give them a stir. This way, you’re boiling in some of that lovely fried potato/french fry flavor.

Okay, so, as they cook, you may need to add a little water, not too much! ideally the very highest piece of potato will be poking just above the surface. Now, when your potatoes are really really soft, mash them directly into the water. Just pull them off the stove, leave all the water in, and start mashing. Trust me. At first you’ll think there’s too much water. If you get them mashed and they ARE a little too liquidy, just put ‘em back on the stove. You’ll have to stir often or constantly, but they will steam off additional water without losing any good stuff.

Now add some salt, and taste. Right?! And you haven’t even put in any cream or cheese or anything yet.

Speaking of which, you can use like, a third of the amount of butter or cream or anything, and they will still taste better than usual. So they taste better AND they are higher in nutrients AND lower in fats and salts! That’s a lot of win — enjoy your potatoes!

Fuck Columbus! Indigenous Rights! And happy Thanksgiving!

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Saw and @screenshotsofdespair (2/2)

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Countries that meet the requirements of the 2016 Paris Agreement

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My blog is a safe space for burnouts, flakes, layabouts, ne'er-do-wells, underachievers, and anyone who can't be arsed