Stretches That Help You Relieve Upper Back Pain
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Stretches That Help You Relieve Upper Back Pain

Upper back pain is an all too common complaint for many adults. Whether you feel stressed or are stuck sitting at a desk for 40 hours per week, back pain can result from a variety of situations. Back pain leads to neck stiffness and headaches, so ignoring the issue will only make it worse. This is a list of stretches that help you relieve upper back pain.

Pectoral Stretches

  • Begin this stretch near an open doorway or a corner area.
  • Put both hands above your head on the frame of the door.
  • Slowly lean into the wall or object until you start to feel your muscles stretching in front of your shoulders.
  • Hold this pose for about 15-30 seconds, repeating this action 3 times.

Thoracic Extensions

  • While seated in a chair put both hands behind your head.
  • Start to arch your back and look upwards towards the roof.
  • Repeat this action about 10 times or so.
  • Do this exercise several times throughout the day.

Slide Arms on Wall

  • Seated or standing with your back towards the wall; put your arms fully against the wall.
  • Slowly move your arms up towards the ceiling as high as you can while maintaining the posture of keeping your arms fully against the wall.
  • Do this stretch in 2-3 sets, anywhere from 8-12 repetitions.

Scapula Squeeze

  • Seated or standing; keep your arms down by your body.
  • Squeeze your upper shoulder blades and hold this position for about 5-10 seconds.
  • Do 2–3 sets of about 15 repetitions.

Mid Upper-Trap Stretch

  • Lay belly down on the floor and put a pillow under your sternum.
  • Keep your arms down at your side with elbows straight.
  • Your thumbs should be pointed towards the roof.
  • Start to raise your arms upwards to the ceiling and while doing this, squeeze your shoulders together.
  • Lower your arms very slowly.
  • Do about 3 sets of this exercise, with 10–15 repetitions.
  • Feel free to use weights during this exercise to increase the strength in your shoulder blades.

Thoracic Stretching

  • Sit down on the ground with your legs in front of you.
  • Begin by grabbing your mid-thigh, then start to curl your head/neck into your belly.
  • Hold this pose for 15 seconds and repeat this action 3-5 times.

Quadruped Leg/Arm Raises

  • Get down onto your hands and knees.
  • Pull your belly up and squeeze your ab muscles to make sure your spine feels stiff.
  • While holding this position, lift one arm and opposing leg in the air.
  • Proceed to hold this position for about 5-10 seconds.
  • Lower both body parts slowly and change sides.
  • Try to complete 10 reps on both sides.


  • With an elastic tubing, close the middle of it in a door or possibly wrap it around an immovable object.
  • Hold either end in each hand while seated in a 90-degree position.
  • Keep your forearms vertical and elbows at the level of your shoulders, while maintaining  a 90-degree pose.
  • Pull back onto the band and squeeze your shoulders. Do 2-3 sets of 10-15 reps.

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BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Best Nutrition Plans For Weight Loss
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Best Nutrition Plans For Weight Loss

Too often people confuse the terms diet and nutrition. Diet is strictly associated with weight loss, but the truth is good nutrition can also result in shedding a few pounds. Some of the best nutrition plans for weight loss are listed below.

Weight Watchers (WW)

Less than two years ago, Weight Watchers officially changed its name to WW in a re-branding effort. The plan’s goal remains the same, though: making long-lasting changes to one’s diet. By implementing a points budget, weight watchers works by providing customers with several small meals throughout the day. Vegetables count as zero points, so go ahead and load up on greens with this nutrition plan! Participants should notice weight loss within the first few weeks if this strict plan is followed to a tee.


No, this isn’t some sort of Kardashian-influenced diet, it’s a well-proven plan that promotes weight loss. The Dash Diet (Dietary Approaches to Stop Hypertension) is designed to help people battling high blood pressure. This means the majority of foods in this plan contain low sodium. Dietitians are high on this plan since many Americans exceed recommended intake of sodium on a daily basis. Sticking with this plan could result in lowering blood pressure and body fat, as well.

The MIND Diet

The MIND Diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, meaning it is designed to slow the progression of Alzheimer’s disease. Why is this a good nutrition plan for weight loss, then? Well, we’re glad you asked! This diet focuses on the consumption of vegetables, whole grains, fish and berries. If that doesn’t tickle your fancy, don’t worry, wine drinking is definitely part of the overall package! Slowing the progression of this disease and possible weight loss are two benefits of the MIND diet.

Atkins Diet

The Atkins diet has been popular for decades, and for good reason. The plan focuses on high-protein and low-carb foods, making weight loss the overall goal. Atkins’ plan starts by restricting carb consumption, but allows for more carbs as time goes on. Most dietitians compare the Atkins diet to Weight Watchers when looking at overall weight loss in the long term.


Many have referred to Keto as the new Atkins diet. It is very likely that Atkins’ plan laid the groundwork for one of today’s biggest diet fads. The first similarity is the emphasis on lowering carb consumption. After that, a good amount of daily protein and fat are used to send the body into a state of ketosis. Ketosis results in the body now using stored fat for energy. The Keto diet is incredibly effective for weight loss, but that doesn’t mean the process will be easy. This plan requires participants to stick to the strict diet with zero cheat days. Dietitians do suggest that people with type 1 diabetes or other metabolic disorders should avoid this plan.

Low-Carb Diet

Are you looking for a low-carb diet in the Atkins-realm but not as restricting as Keto? Then this is the plan for you. Most people following low-crab diets see modest weight loss, but the change in healthy habits is necessary for some people. It is recommended that children and pregnant or lactating women avoid the low-carb diet.

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BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

What is the Importance of Good Nutrition?
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What is the Importance of Good Nutrition?

Good nutrition is a vital part of living a healthy life. Along with physical activity, a good diet can help you get to and maintain a healthy weight, reducing your risk of diseases (such as cancer and heart disease), and encourages your general health.

Why it’s important

A lot of people know that physical activity and good nutrition can help keep maintain a healthy weight. But the advantages of good nutrition go further than weight. Good nutrition can help in:

  • Reducing the risk of several diseases, including diabetes, heart disease, stroke, osteoporosis, and some cancers
  • Reducing high blood pressure
  • Increasing your energy level
  • Improving your well-being
  • Lowering high cholesterol
  • Improving your ability to recover from injury or illness
  • Improving your ability to fight off illness

What is good nutrition?

Good nutrition means that your body receives all the nutrients, minerals, and vitamins that is required for it to work optimally. Plan your snacks and meals to incorporate nutrient-packed foods which are also lower in calories.

Tips for eating well

Eat a good amount of whole grains

A minimum of the cereals, pastas, crackers, and breads you eat need to be made of whole grains.

Eat lots of fruit

To get the benefit of natural fibers in fruits, you need to opt for eating whole fruits instead of juices.

Pick low fat or fat free milk

These offer vitamin D and calcium to help maintain your bones strength.

Eat your vegetables

Eat a variety of types and colors of vegetables each day.

Pick leaner meats

Lean cuts of meat and poultry have lower fat and fewer calories but are still great resources for protein.

Try other sources of protein

Try substituting poultry and meats with beans, fish, or tofu.

How to fix 5 typical eating problems

As we age, we might lose interest in cooking and eating. little changes may help you overcome some of the obstacles to eating well.

  1. Food doesn’t taste good anymore.

Experiment with new recipes or adding various spices and herbs. Occasionally, medicines can impact your sense of taste or appetite – speak to a physician.

  1. Chewing complications.

Eat soft foods such as cooked vegetables, applesauce, eggs, beans, and canned fruit. Speak to a physician or dentist if there are issues with your gums or teeth.

  1. Difficulty cooking or shopping.

Look to your local senior center for plans that may assist you with shopping or cooking meals.

  1. Poor digestion.

Speak to a physician or certified dietician to determine which foods to stay away from while still keeping a healthy diet.

  1. Eating by yourself.

Try eating out with friends, family, or neighbors. Check if the local senior center has group meals.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.