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Wellness Tips

Diaphragmatic breathing: Place one hand on your abdomen and the other hand on your chest. Emphasize the breathing of the abdomen, feeling the hand rise and fall as you exhale. Let the chest relax.

Neck Exercises: (1) Drop head forward (chin to chest), hold for 10 seconds. Slowly rotate to the left with ear toward shoulder, hold for 20 seconds. (2) Look over left shoulder, relax, hold for 20 seconds. Look over right shoulder, hold for 20 seconds.

Shoulder exercises: (1) Place fingers on shoulders, rotate shoulder by imagining that you are drawing a circle with your elbows for 20 seconds. (2) Interlace your fingers and stretch arms above your head, facing and pressing palms toward the ceiling.

Meditation: Focus your awareness on your breath, either following the rising and falling of the abdomen, or the inhalation / exhalation through the nostrils. If the mind wanders, gently bring your awareness back to your breath. Practice for 10 to 20 minutes.

Double breath: Inhale a vigorous double breath through the nostrils and exhale through the mouth with an "ahh" sound, repeat 3 times.

Exercise: Talk a walk, bike, ride, jog, etc. Exercise is a natural stress reducer.

Express yourself: Express your emotions and feelings to loved ones. Honesty cuts through stress -- talk out your worries.

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1623 Oneida Street
Joliet, Illinois 60435
By Appointment Only Please

(815) 741-9741