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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, January 18, 2017

What to Look For in Pillows for Perfect Neck Support

If you wake up with soreness in your neck and shoulders you may want to consider a special pillow for better neck support.  There are multiple pillows on the market that advertise claims of the best support available but the type of support each person needs is a varied as there are individuals.  When looking for the perfect neck support pillow you need to consider which attributes of the pillow will best benefit you and your needs.

pillows for perfect neck support

Consider Special Needs You May Have

Do you have any special medical conditions which may require certain support?  Sleep apnea patients who sleep with a C-Pap or Bi-Pap machine may have different requirements.  Those who have had cervical damage or surgery in the cervical region may also need special considerations.  Keep any conditions in the forethought of your mind when considering the purchase of a neck support pillow.

Test the Neck Support Pillow for Comfort and Support

If you purchase a pillow to support your neck that is not comfortable for you to get adequate rest you will not be solving your problem but instead you will be adding another problem.  Any pillow you consider should be comfortable for you to sleep on.

Proper support of the neck and head are important.  The neck is curved to support the head.  The amount of support necessary for each individual may vary. The shape and length of the neck and head of a female versus that of a male varies greatly.  Check the potential pillow to see if it fits the length of your neck, the height of the pillow should be approximate to the width of the neck to the shoulder and the area in which the head rests should be adequate.  If these areas are too large or too small the pillow will not be comfortable for you to sleep on and it will not adequately support your neck and head.

Consider the Firmness of the Pillow and If It Can Be Adjusted

Some of the pillows on the market are available in varying sizes and levels of firmness.  Try the pillow out and see if it is suitable for you.  If you are unsure which level of firmness you need you may want to consider getting one that allows for adjustment of the level of firmness.  May air or water based neck support pillows offer the ability to customize the amount of support you receive.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.