Invigorating Stretches to get you through your Midday Slump

By Lindsay Nova

Who doesn’t feel tired after lunch at work? Brain fog and lethargy in the afternoon are common problems many people face in the workplace or even at home. While an afternoon cup of coffee may pick you right up, there are natural alternatives that can be just as invigorating- and they don’t have any side effects! Next time you feel sluggish midday, try stretching your body instead and notice how it makes you feel. Here are some you can try today:

Open Your Heart

Stand up where ever you are with your feet in a parallel position. Place your hands on your hips and draw your elbows closer toward one another. Begin to lean back and lift your gaze upward, expanding your chest. Breathe deeply here as you extend the spine and open the chest. This stretch in the front of the neck stimulates your thyroid gland, which through the secretion of hormones, can help regulate our energy levels.

Ragdoll Forward Fold

Learn to let go of stress in this stretch. With your feet in parallel, fold forward at the hips. Bend your knees as much as you want to. Grab opposite elbows and let your head hang heavy toward the floor. Release any tension. This is also good for stimulating your thyroid to regulate your adrenals during those afternoon slumps, because it stretches the neck in the opposite direction of the first stretch.

Side Stretch

Re-invigorate your body by stretching your lungs- literally. Stand tall on both feet. Reach your arms up to the sky. Clasp your right hand over the left wrist. Pull your left arm over to the right side and feel the stretch in the left side of your body. Think of creating more space between your hips and your rib cage. Breathe deeply into your lungs, filling your body and muscles with fresh stimulating oxygen. Change your grip to stretch to the other side.

High Lunge

If you have been sitting all day, chances are your hip flexors are feeling tight. Start with your right foot forward, knee bent, and step your left foot as far back as you can, keeping the heel lifted. Hips are completely square and the front knee is bent right over the ankle so the leg is at a 90 degree angle. Reach your arms up to the sky to stretch your chest and arms, too. Make sure you do both sides!

Hamstrings + Shoulders

Step your feet wide with your toes pointed forward. Interlace your hands behind your hips, or grab a strap if your shoulders are tight. Fold forward and reach your arms overhead, keeping your hands together with the head pointed downward. Feel the stretch in the back of your legs and shoulders.
Next time you feel fatigued in the afternoon, get up and move around! Use your own body to create the energy you need to stay productive and alert throughout your day.

Lumo Run Success Story: How Lumo Run has helped this user shave 30 seconds off his mile time

Guest post by Lumo Run user Jose S.

I love my new Lumo Run. It is completely unnoticeable attached to the back of my shorts. I wondered about the clip, but I forget it is there – usually until well after the run is over and I’m taking the shorts off. I’ve had zero problems with the app or syncing with my iPhone. The appearance of the app is sharp and easy to navigate. The videos and text on what the data are measuring are clear and easy to understand.

Most important though is the data it provides. I love numbers and collecting data on my runs, so I’ve purchased lots of gadgets searching for that extra bit of data that will help me improve my running. GPS, heart rate monitors, power meters, cadence, etc. With everything else, it was always initially interesting to get the data, but then what do you do with it? How do you use it to get better? This is where the Lumo Run is the best! It coaches you on which measurement needs the most work, and gives you specific drills to improve on that. The drills are short, simple, and the videos in the app make them easy to learn, but the best part is that they actually work! The first measurement it had me work on based upon my own running form was cadence. Using the drills and the voice over coaching I’m definitely getting closer to my goal, sometimes even exceeding it.

Best of all is that it’s not just the measurement that is improving. I really do think my form is improving. It still feels a little uncomfortable to get my cadence up to 180, but as I continue to do so I am seeing various improvements in my running. First off, my pace has increased. On a normal steady-state runs I’ve seen 20-30 second per mile improvement. On speed workouts it has been a little less, but still a definite improvement. In addition, this improvement has come without having to increase my heart rate. Second, I notice that my legs (upper hamstrings) and lower back are no longer sore after my runs. I am guessing that is a result of there being less pounding on the ground as my form improves. Another interesting benefit is that during my runs I seem to notice my fatigue less. I think some of that is psychological as I am not focusing on how I feel at the moment, but rather on getting that fast turnover in my training. I find I really have to concentrate on cadence to increase it, and that takes my mind off of feeling tired. In addition, instead of telling myself to “run faster” which of course you then hear yourself say “I’m going as fast as I can already!” I’m telling myself to speed up my cadence/leg turnover – this seems to be much more easily accepted by my brain at least.

I’ve only been using it for a month, so to see this much improvement already really has me excited. I hope the gains continue, and maybe even less injury as I continue to work on the other aspects of my form.

5 Really Great Reasons Why Good Posture Is Super Important

This article was originally featured on Huffington Post by Ann Brenoff. Read the original here

So it turns out, your mother was right after all: Good posture really matters ― even in your older years.

Slouching impacts you in ways you wouldn’t have imagined, says Dr. Charles Wang, the COO and co-founder of Lumo Bodytech, a company that has brought tech to the quest for good posture. The Lumo Lift gives you a vibrating reminder when you start to slouch. Kind of like Mom, but in the form of a wearable device.

Wang helped us compile this list of five reasons why good posture matters.

1. Bad posture can adversely impact your sex life.

Research shows that slouching ― the opposite of “power posing,” meaning standing up tall and straight ― results in low energy and low self-esteem. Standing straight up with your shoulders back and neck aligned with the rest of your spine is considered a “power pose” that can boost your energy and confidence levels. By regularly practicing good posture, you’ll feel more confident and energized in and out of the bedroom.

2.  Slouching makes you look older. 

If you’ve spent years sitting at a desk, hunched over a computer, you may be more likely to develop that unnatural hump in your neck or back resulting from “text neck.” For women, the forward slouching motion and rounding of the shoulders can cause breast sagging. To avoid your slouching from developing into skeletal or spinal issues, stay mindful of your posture in any position you’re in, whether you’re seated, standing, or walking, said Wang.

3. Bad posture can damage your back.

Yes, of course you knew that. Did you know that back pain is the second most common reason people visit the doctor every year, and poor posture is directly correlated to the increase in back pain in people who spend a great deal of their time sitting. Lumo Bodytech’s posture database research found that during an average workday, people spend as much as 38 minutes per hour slouching.

4. Poor posture can cause irregular bowel movements.

We kid you not. It’s not just your back that will feel the affects of your slouching ― your intestines will take a hit, too. Having good posture means your stomach and intestines can easily push food through ― but poor posture can cause your gastrointestinal system to lock up or function poorly. Research has also shown that people with Irritable Bowel Syndrome who suffer from bloating and gas can ease their symptoms by standing up straight.

5. Bad posture makes you more selfish.

Research shows that sitting upright helps reduce self-focus, allowing you to tune in more on the needs and emotions of the people around you.

Lumo Lift Success Story: This Dental Hygienist uses Lumo Lift to prevent back pain

Guest post from Lumo Lift user, Christine B. 

I have been working as a Registered Dental Hygienist for eight years. One of the symptoms known to my profession is back problems. It is difficult to have patients lay in the proper position, which causes me to do a lot of hunching over and leaning. I found myself exploring options to prevent future back problems as I am still fairly young. I came across Lumo lift on one of my professional dental hygiene pages that I belong to and decided to purchase one for myself.

One of the big selling points was the price.  I began to use the lumo lift daily at work and as expected, I was doing a lot of slouching and needed to correct my posture. The gentle buzzing reminder often corrects me. I’ve found that the longer I used it, the more I could anticipate when it would correct me and found I was already correcting myself.

I like that it has different options for me to wear it It came with two different colors to wear outside my shirt so I can have it blend with my scrubs and be discreet if I do choose. I’ve had a lot of coworkers and friends ask me about it and I love to spread the word. Not only to colleagues but also to friends because it seems bad posture is a problem for a lot of people.

I’m now noticing more and more that my back pain has become less and less. I don’t ever leave for work without my lumo lift. I’m also impressed with the many features it includes. The lumo lift doesn’t need to be charged every day and also charges quickly. So there is an option on the super helpful app that lets me know how much battery life is left so that I know when I need to charge.

Overall I think that this was an incredible investment in myself, my career and my health. I find myself feeling better and happier and posture is extremely important in my life. I recommend this product every time someone asks me about it or mentions any type of back pain or posture products. I’m sure this product is very helpful for everyday life and other careers and jobs as well, but for dental professionals it’s pretty much a necessity. Lumo lift has changed my life and I will continue to wear and use it every day.

Back Health for Students: 3 Tips to Keep You Standing Tall on Campus

If you’ve ever been a student , chances are you’ve dealt with back, neck and shoulder pain that comes with lugging around heavy books, laptops and other necessities. Starting from an early age, students are made to carry potentially harmful amounts of weight in their backpacks. An amount of weight that unfortunately tends to increase as we move from grade to grade. 

20 Fun Facts You Probably Didn’t Know About The Back

Working at Lumo Bodytech, I spend a lot of time thinking about the back. In addition to trying to achieve my 8+ hours of good posture, I also stay up to date on all the latest back health, spine studies and posture tidbits circulating the web. On the daily, I read some really interesting stuff, ranging from respected journals to blogs and Buzzfeed. Here are the top 20 surprising facts I’ve come across in my quest for back knowledge.

8 Simple Moves to Strengthen Your Back

Chances are you’ve heard about the benefits that come from a strong core, but what about a strong back? Weak back muscles can lead to back pain (particularly lower back pain), poor posture, fatigue, limited fitness performance and even issues with the hips and legs. Fortunately, there are hundreds of exercises you can do to strengthen your back and improve your overall well-being.

7 Deadly Posture Sins

Bad posture isn’t just hunching over — though it’s definitely number 1 on our list of postures to avoid. There are a multitude of bad habits and positions that are harmful to your back (and we’re all guilty of them too). Read on to find out what the 7 most deadly posture sins are so you can avoid pain, injury and trips to the doctor.

Try These 3 Short Exercises To Ease Your Lower Back Pain

Do you belong to the two-thirds of Americans who suffer from lower back pain? While nearly 72 percent use pain medication as a way to relieve their symptoms, more than 55 percent use heat and cold packs at home for relief. But is this getting to the root issue: our ways of moving? We’ve been hunched over our smartphones or laptops, sitting at our desk and slumped over on the couch and our body have adapted to these chronically poor positions of our modern lifestyle.

To address this, more and more doctors suggest their patients to move and train their back muscles to ease lower back pain. Here are 3 short exercises to help you ease your lower back pain. If you’re someone who suffers from severe back pain or a herniated disc, make sure to check with your doctor before taking part in these movements.

1 2