Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

They say your eyes are the window to your soul. Well then, shouldn’t we give them a little TLC? If you stare at a computer screen all day, like the majority of Americans, then this article is for you. Here’s how to do eye yoga to reduce eyestrain, keep eye muscles sharp, promote better eyesight and more.

Why your tired eyes need eye yoga

If you spend eight or more hours staring at a computer screen every day, your eyes might be in trouble — and you might not even know it! Over time, you could develop a condition called Computer Vision Syndrome (CVS), which is characterized by several signs:

• Squinting
• Blurred vision
• Dry, red eyes
• Itchy eyes
• Watery eyes
• Double vision
• Headaches
• Neck or back pain

If this sounds like you, you might want to give eye yoga a try. It’s been in use for centuries, helping to combat eye strain, vision issues and more. Try these strengthening exercises for improved eye health:

1. Practice palming

Our eyes are used to staring at lights all the time. From the moment we wake up, we’re taking in the blue light emission on our phone, artificial lights in our office and blinking lights in traffic. That’s a lot of stimulation for the eyes! This simple palming exercise can give them a rest, any time of day.

Rub your palms together to create some heat in your hands, then gently set them over your eyes in a “cupping” position. Allow your eyes to rest in the darkness. Relax and breathe here for a few minutes, enjoying the peace and solitude this brings.

2. Blink rapidly

Blinking helps to nourish the eyes while relaxing the muscles and preventing dryness. Ideally, we would all blink 25 times per minute. However, when we’re intensely focused on something — like a detailed Excel spreadsheet or a shocking YouTube video, we may blink less. Here is an exercise to help you balance out intense staring sessions.

In your comfortable seated position, relax and breathe deeply using your diaphragm — you’ll see pranayama (breathing) come up over and over again. Now loosen your jaw, separating your lips from one another, releasing any tension in your face or forehead. Find a point of focus, then blink rapidly 10 times in a row. Close your eyes for 20 seconds, then repeat this exercise three more times.

3. Gaze up and down

Now that your eyes are warmed up, use this simple up and down movement from Yoga Journal. Make sure to relax and check in with your breath again. Next, imagine a clock in front of you. Shift your gaze up towards 12:00 then down towards 6:00. Be careful not to move your neck; this exercise is for your eyes only. Do this up-and-down eye stretch 10 times, slowly back and forth. After your done, try the same exercise looking left to right.

4. Do eye circles, both directions

Think of this as flexibility training for your beautiful eyes. Yoga International recommends moving your eye gaze around in as big a circle as possible, without using any help from your neck or spine. Start by remembering to breathe deeply. Send your eye gaze up towards the ceiling, and slowly work your way around in a clockwise circle. Try to squeeze in at least three deep breaths per circle. When you’ve reached the top, rest your eyes with the “palming” method. Try the same sequence again, moving counterclockwise this time.

5. Shift your focus

We’re not meant to look at up-close materials all the time, and yet we do! This simple exercise of shifting your focus will help retrain your eyes to see detail at different perspectives.

First, hold your right arm out one full length in front of you and stick the thumb straight up. Focus your eye gaze on your thumb. Slowly move your thumb towards your face until it appears blurry. Pause, then slowly move your thumb away from you back to the starting position. Repeat this a few more times, being mindful of your pace and breathing.

6. Try trataka (fixed gazing at a candle)

Obviously, don’t do this at work if you shouldn’t be lighting candles, but feel free to give this a try the next time you’re relaxing at home. This meditation exercise will help sharpen the focus of your eyes and send energy to your third eye — the point between the eyes on the forehead that guides intuition. Trataka is also said to enhance concentration, improve memory and quiet the restless mind.

Here’s how to try the ancient practice of trataka: set up a candle three feet away from you. Find a comfortable seated position, where you can keep your spine erect and the flame is level with the eyes. Next, using a fixed gaze, stare into the flame and focus only on your breathing. Listen to the thoughts that enter your mind, without judgment. Simply let them float by like clouds. When your eyes begin to water, close them and rest in the darkness. Some yoga practitioners recommend this exercise for up to 40 minutes, but do what makes sense for you.

Always give your eyes a break

In addition to doing eye yoga regularly, there are a number of things you can do to reduce eye strain. When you’re at work, make sure to follow the 20-20-20 rule. This means every 20 minutes look at something 20 feet away for 20 seconds. Also, make sure to complete the following tips from the American Optometric Association:

• Reduce the glare on your screen by angling your computer away from the window or adding a glare filter to your monitor.
• Rearrange your monitor so that it is 20 to 28 inches from your face and 15 to 20 degrees below eye level. You shouldn’t have to stretch your neck like a turtle or squint your eyes to see what’s on the screen.
• Adjust the brightness on your monitor away from factory settings, particularly if you’re working after dark. The blue light emitted from screens interrupts natural melatonin production, the hormone that lets you know it’s time to sleep. In other words, if your screen is too bright, it’ll interrupt your natural circadian rhythm and ability to get deep, healing sleep.

In yoga, there’s a stretch for just about everything — and the eyes are no exception. After all, they work just as hard as any other muscle in the body. Practice eye yoga every day to keep your eyes sharp while giving them the break they deserve.

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The post Tired, Strained Eyes? Here Are 6 Eye Yoga Exercises You Need NOW appeared first on thenutritionwatchdog.com.

Today’s informational blog is republished from our friends at PaleoHacks.

Are your tight hips putting a cramp in your lifestyle? Tight hips can lead to back pain and sciatica, and prevent you from doing activities that you enjoy. Try these 13 feel-good hip openers to loosen those muscles today.

Whether it’s an occasional twinge or a full-blown injury, having tight hips is a literal pain in the butt.

Here I’ll share easy hip openers that you can do at home to increase mobility in your hip joint, which can help reduce aches and pains in your pelvis, low back and legs.

Can you guess the major causes of tight hips? Try these on for size:

– Weak core strength
– Weak legs (particularly glutes and hamstrings)
– Weak hip flexors and instability at the hip joint
– Imbalanced muscle development
– Old injuries
– Incorrect seated posture
– Daily lifestyle habits, including sitting or being stationary for too long and not taking the time to stretch each day

The Correlation Between Hip and Low Back Pain

As a Pilates trainer, I see many clients who want to free themselves from low back pain. But instead of heading straight to the spine, I’ll often start them on a lower body program that strengthens their legs and hips and releases the muscles that surround the pelvis. The hip and lumbopelvic region are so close that pain in the back is often caused by an issue (weakness, tightness or injury) in the hips.

In particular, studies have shown a direct correlation (1) between having tight hip flexors, weak gluteal muscles, and lumbopelvic pain. Chronic tightness in the hips can also drag other muscles and joints out of alignment, including the low back and the knees.

The Bottom Line: Your hips need to be strong, stable, and have appropriate mobility to support your body above them and your limbs below them.

Hip Function in a Nutshell

1.The hip joint has two main functions: it provides mobility for the lower body and stability for the pelvis. It’s also a major weight-bearing joint.
2.Chronically tight hips can lead to pain and injury, but being too loosey-goosey in those muscles isn’t good either. The hips need to be strong enough to support the pelvis, spine and knees during movement
3.A wide range of motion in the hip joint allows the legs to move freely in all directions. Doing the same limited movements every day (exercise or lifestyle habits) will decrease hip mobility over time.
4.Tight hips flexors aren’t strong hip flexors. Sitting for extended periods of time at work, during your commute, and at home keeps the psoas muscle in constant (passive) contraction. This passive position shortens the muscles without strengthening them.

The Bottom Line: Ideally, you’ll find a happy balance between pelvic stability and mobility. To do so you need to incorporate exercises that strengthen the hips and gluteal muscles, do targeted stretching, and move your body frequently throughout the day.

13 Hip Openers to Ease Pelvic Pain

Keep in mind that the key to success is making this a daily practice. Choose one or two of the following hip openers to do each day this week, or try them all from start to finish as a 20-minute hip-opening routine. This sequence starts with basic hip openers and finishes with the more advanced; it stretches the front, sides and back of the hip.

Windshield Wipers | Repeat 30 Seconds

Start seated on your backside with the knees bent and feet flat on the floor, wider than hip distance. Place the hands behind the hips to support yourself. Gently drop the knees from side-to-side, keeping the hips as still as possible. Repeat for 30 seconds.

Seated Criss-Cross | Hold 3 Breaths Per Side

Start seated with the legs crossed and the right shin in front. Drape your body over your legs and stretch your arms forward along the floor. Walk both hands to the left side, breathing into your right-side hip; stay for 3 breaths. Walk hands to the right side, breathing into your left-side hip; stay for 3 breaths. Roll the spine up, switch to the left shin in front and repeat.

Shin Hugs | Hold 6 Breaths, 3x Per Side

This position stretches the piriformis muscle. Keeping this muscle flexible reduces your risk of developing piriformis syndrome (a type of sciatica). Start lying on your back with your legs extended. Hug your right knee to your chest, slightly across to your left chest and shoulder. Hold for 6 breaths. Release the stretch and repeat for 3 rounds before switching sides.

Reclining Pigeon | Hold 30 Seconds

This modified version of Pigeon is more suitable if you have tightness in the knees or low back. Start lying on your back with your knees bent and feet flat on the floor. Cross the right ankle over the left thigh, squeezing the right knee away from your chest. Hold 30 seconds.

To advance: hold the back of the left thigh and pull the whole thigh in towards your body, keeping the back of the pelvis heavy and relaxed into the floor.

Runner’s Lunge | Hold 5 Breaths Per Side

Stand with the feet under the hips. Step the right foot back as you bend the left knee to 90º, and place both fingertips on the floor. Keeping your spine straight, inhale and exhale for 5 full rounds of breath. Step the back foot up and switch sides.

Twisted Lunge | Hold 5 Breaths Per Side

Start in your lunge position, with the right foot back. Place the left hand flat to the floor and lift the right arm to the ceiling, rotating the spine so that the chest faces the inner thigh. Hold for 5 full breaths before releasing and switching legs.

Seated Figure Four | Hold 30 Seconds Per Side

Start seated on your backside with the knees bent and feet flat on the floor, hip distance apart. Cross the right ankle over the left thigh, flexing the right foot to protect the knee. Lean your spine forward, bringing your chest closer to your legs. Hold for 30 seconds before switching sides.

Down Dog | Hold 5 Breaths, 3X

Start in a pyramid position, with the hands and feet on the floor and the hips towards the ceiling. Draw your navel to your spine and gently press the heels closer to the floor. Hold for 5 breaths before resting on hands and knees. Repeat three total rounds.

Three-Legged Dog | Hold 5 Breaths Per Side

Start in Downward Facing Dog. Lift the right leg to the ceiling and then bend the right knee, bringing the heel to the left bum-cheek. The right knee is pointed up to the ceiling, and you’ll feel the stretch at the front of the right hip and thigh. Hold for 5 breaths before resting and switching sides.

Natural Flat-Footed Squat (Modified) | Hold 60 Seconds

The squat position is a natural resting place for the human body. It puts the hip into deep flexion. From standing, squat down until your backside rests near your heels. Stay for 60 seconds and then stand back up. Option to repeat for a second minute.

To modify: place a prop under your heels if they can’t stay flat (see photo); hold a pole or stable object to help you lower your hips to the floor.

Pigeon | Hold 30 Seconds Per Side

Start on the floor with your front knee bent between 45º and 90º. The back knee can be as bent or extended as is comfortable for you. Rotate the back hip forward, so that the pelvis is square and the back knee points down to the ground. Keep the chest up tall, and only bear as much weight as you can comfortably maintain. Hold for 30 seconds before releasing and changing sides.

Camel Pose | Hold 5 Breaths

Start kneeling with the toes tucked under and the spine upright. Place the hands on the low back and gently extend the spine, pressing the pelvis forward and stretching the front of the thighs. Hold for 5 breaths before resting.

To advance: place the hands on the heels. Repeat three total rounds.

Frog | Hold 60 Seconds

This stretch is quite intense, so only participate if it feels right for your body. Start on hands and knees, bringing your knees as far apart as is comfortable. Keep the inner edge of your feet on the ground, with toes pointed outward. Slowly lower to your forearms, and move your body weight forward and back a couple of times. Finish by gently sitting the hips back into the stretch and holding for up to 60 seconds.

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(Original source article can be found here.)

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