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Stretches That Will Help With Mobility and Flexibility



Ideally, you should do a few stretches every day for five to ten minutes, but if you are unable to do this every day, make it a point to do a few stretches at least 5 days a week. The most important thing to remember is to be persistent! Incorporate stretches into your daily routine as part of your pre-sleep ritual, and remember to do them when your muscles are warm.

Adapting stretches for chronic conditions

If you are unable to move due to a chronic condition, try adjusting your stretching exercises. It may be difficult to perform vigorous stretches, but gentle stretches can help you regain mobility. Gentle movements may also help reduce the risk of falling. You can start by doing a dynamic warmup, which involves slow and gradual movements that increase in intensity. You can also try foam rolling before working out.

Adapting stretches for chronic conditions can include simple stretches for the thighs, shoulders, and hips. When you begin your stretching program, talk to your doctor or physical therapist to make sure that your body is in the best condition for stretching. A physical therapist can assess your muscle condition and create a custom-tailored stretching routine for you. However, if you are otherwise healthy, you can start with a basic routine at the gym or YMCA. While stretching is important for everyone, it should be done with caution, as it can worsen an existing injury or make it worse.

Adapting stretches for post-workout soreness

Post-exercise stretching has both short and long-term benefits for recovery. A study by Fuchs et al. showed that post-exercise cooling accelerated acute recovery and inhibited myofibrillar protein synthesis after two weeks of training. Therefore, it is important to consider the benefits of both short and long-term recovery when selecting an effective stretch routine.

In addition to reducing perceived muscle pain, stretching has been shown to increase joint range of motion and improve blood flow. Moreover, studies have shown that modalities such as heat and cold therapy, massage, hydrotherapy, and foam rolling have similar effects. However, static stretching has some potential negative effects on recovery, including reducing blood flow and decreasing capillary region oxygenation. Furthermore, red blood cell velocity is decreased during static stretching. This is likely a side effect of the mechanical strain, and blood flow increases once the stretch is released.

Adapting stretches for achy wrists

The key to successful stretching is learning to detect when a muscle is overstretched and to modify the stretch accordingly. If you notice localized warming or a burning sensation, the stretch may be too intense. To avoid such pain, reduce the intensity and repeat the stretch again.

You can perform wrist stretches even when you’re sitting at a desk. It’s important to perform wrist stretches slowly and carefully to prevent injury. When performing these stretches, focus on stretching the wrist, not the thumb. This will improve the overall mobility and flexibility of your wrist.

Adapting stretches for tight forearms

A tight forearm can cause pain and can be a contributing factor to carpal tunnel syndrome. Fortunately, there are a variety of stretches for tight forearms that can help increase mobility and prevent carpal tunnel syndrome. Most people don’t think about their forearms, but it is vital to keep them strong and flexible. Our hands use our forearms every day, making them important for a range of activities, from using doorknobs to holding a toothbrush.

While doing stretches, you should always make sure to reduce the intensity if you feel any pain. This is because it could be a sign of overstretching the area and damaging it. When you stretch a tight forearm, it is important to take note of whether you can feel any pain at all.

Adapting stretches for lats

The lats are an important muscle group to focus on when strength training, as they provide stability to the spine, good posture, and shoulder strength. However, this muscle can be prone to strain and tension if not properly stretched. Fortunately, there are a few stretches that can improve the mobility and flexibility of the lats. You can adapt these stretches to suit your needs.

A rolling stretch can be an effective way to lengthen the lats while improving overhead mobility. It can be done with a foam roller or PVC pipe, with the palm of the hand facing up or down. You can also use a broomstick or PVC pipe for stability.

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Health & Wellness

Employees at Spotify Receive a Paid Week off to Rest and Recover



Employees at Spotify Receive a Paid Week off to Rest and Recover

This week, if you’re one of over 6,000 employees of Spotify, you likely hit the snooze button a few more times than the thousands of other workers that got up around the world.

The online streaming company declared their “wellness week,” where they will close all offices and let their employees receive a paid week off of work.

As a blog post by Spotify CHRO Katarina Berg mentioned, “We strive to offer freedom and we feel it’s not only important but crucial to establish a safe environmental culture for our employees.” “All Spotify offices will be shut so that all of our staff members may unwind, center themselves, and do something they enjoy. With this additional week of paid time off, we intend that our employees all around the world will be able to take the time out for themselves and come back to work energized, revitalized, and refreshed.”

The company’s global head of learning and development, talent development, and community experience, Johanna Bolin Tingvall, disclosed in a post on Monday that she got up at 6 a.m. only to realize that the company had shut down.

Her post reads, “I am so grateful.! Can you imagine a firm practically closing down for a whole week to allow its employees to take care of their mental health? And they do not see it as a cost but an investment in their employees.”

Another employee posted on Linked In: “If you are looking for me next week, I’m unavailable because we all have the week off at Spotify to take care of ourselves!” 

JUST LAST MONTH, Vivek H. Murthy, the U.S. Surgeon General, provided official advice on how “toxic workplaces,” frequently fueled by a culture of stress and burnout, impact workers’ physical and mental health. In his report, Murthy points out that long-term stress can interfere with sleep, which can cause a variety of physical and mental health issues. Letting employees feel important and addressing these issues head-on is essential for workplaces. 

The report reads that “We have the potential to make workplaces engines for mental health and well-being.” “For doing so, organizations will require to reconsider how they safeguard employees from harm, cultivate a sense of connection among employees, show them that they are valued, make room for their lives outside work, and support them in their long-term professional development.”

Employees feel that a focus on mental health and wellness has been too frequently left off the list as a result of the problems presented by the pandemic. In a recent survey, more than half of Gen Z respondents said that having access to mental health benefits was their top priority, being second only to having a 401(k). Research has also shown that although employees want mental health benefits at work, they rarely feel like they actually get them. Even those with unlimited paid time off (PTO) don’t feel motivated or whether they “deserve” to take time off.

The global concerns that impacted employees’ personal and professional lives led Spotify to launch its wellness week in 2021. While some choose to slow down, others choose to travel during the week.

“The primary criteria we had in place was that everyone unplugs. It didn’t matter anything our employees did with their week. We all took a break from the daily barrage of emails, texts, and video conferences,” Berg says in the post. Naturally, we received feedback that at first, it seemed unusual to spend a week not checking email, but that the experience of quiet calmness that eventually took over was unlike any other experience.

Breaks have the power to improve focus, foster long-term productivity, and boost employee retention, according to experts, and hence, Spotify is advising staff to take this week away from work.

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The Wellness Center Offers a Wealth of Resources to Help You Live Your Healthiest Life



The Wellness Center Offers a Wealth of Resources to Help You Live Your Healthiest Life

The University of Wyoming understands the importance of a holistic approach to education and offers many programs geared toward mental and physical well-being. The University of Wyoming offers many free wellness programs for students and faculty. The Wellness Center is just one example of how students and faculty can take advantage of these opportunities.

The Wellness Center is situated in the Half Acre Recreation and Wellness Center building and operates during school days.

The center offers many services, from health promotion to stress relief, and they are available whenever the center is open! Among the most readily available services are electronic full-body massage chairs. The massage chairs come with various programs to choose from, including Thai, Swedish, Sports, and Shiatsu massages. There are seven types of massages: recovery, performance-based, energizing, awakening, lower back, and upper back massage, as well as a demonstration.

University of Wyoming students can use these chairs for free by making an appointment online or in person. They will need to show their WyoOne ID when they arrive.

Free Fruit Friday is a weekly event at the WC where any University of Wyoming student can take home a piece of fruit. In addition to free fruit, there are also informational brochures on health supplies and materials.

The Wellness Center is an excellent place for those passionate about helping others reach their wellness goals. The Wellness Center’s staff is always available to help you with anything you need, including tips on athletics or personal training, and they also offer health screenings. In addition, the center offers weekly classes on a variety of topics, ranging from fitness and exercise to personal development. Some of the most popular classes include Zumba, yoga, and swimming.

The Wellness Center is a fantastic resource for all students, and taking advantage of the services available can be extremely beneficial. Not only do they provide a great environment for learning, but they also provide an athletic trainer who can help the students out. If students are feeling stressed after taking an exam, they can sit in a massage chair to help relieve the tension. If they need assistance with mental health awareness or other issues, consultants are available to speak with them or direct them to classes that will relax their minds and help them get fit.

The Wellness Center provides an array of services from Monday through Friday, 9:00 a.m. – 5:30 p.m., including outreach programs and more.

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Facilitator Model for Public Health Reporting is Launched by NCPDP



Facilitator Model for Public Health Reporting is Launched by NCPDP

The National Council for Prescription Drug Programs (NCPDP) shall put standards into place that provide access to real-time data to help public health reporting in times of crisis.

Nov 1st, 2022 – The National Council for Prescription Drug Programs (NCPDP), a CMS Designated Standards Maintenance Organization, has declared the beginning of the implementation of its National Facilitator Model, which intends to facilitate public health reporting to boost pandemic and epidemic interventions.

Public health data systems’ poor emergency reaction to COVID-19 (link – )was caused by interoperability issues and other flaws. Before the pandemic, there were problems with patient data sharing and public health reporting, but when the COVID-19 pandemic casued a significant effect on the healthcare sector, these two health IT problems grew in importance.

The underdeveloped public healthcare system and lack of disaster preparedness highlighted a need for enhanced real-time patient health data interchange and access.

The COVID-19 pandemic and the opioid crisis revealed, among other things, care gaps that were addressed by pharmacists and issues with the existing public health infrastructure, according to Lee Ann Stember, president and CEO of NCPDP.

“And while there has been significant support for updating our public health infrastructure and removing data silos, pharmacists as well as other providers continue to lack access to comprehensive, real-time data from the entire healthcare ecosystem at the point-of-care to support clinical decision-making.”

The NCPDP Real-Time Prescription Benefits data standards and technologies, which have eased access to real-time pharmacy data, will be used with the National Facilitator Model. Under this use case, these industry standards will enable access to real-time data about prescriptions, tests, immunizations, and other pharmacy data by pharmacies, prescribers, and governmental organizations.

“The National Facilitator Model pilot program has my personal and professional support. It has been operational for nine years to assist stem the opioid epidemic and alert prescribers and pharmacists to possible abuse or misuse before an opioid is even administered, according to Stember.

Well beyond the opioid epidemic, all public health concerns have been addressed using the model as a result of the COVID-19 pandemic, according to Stember. “Congressional leaders, business organizations, and others in the healthcare sector have strongly supported the idea. In order for it to be widely adopted and used for epidemic and pandemic responses and public health surveillance, the private sector must advance it and make it operational.

A number of phases will be included in the project to enhance public health infrastructure(link – ) between states.

According to NCPDP, pharmacists will access, observe, and report information about the COVID-19 vaccine series in Phase 1 to promote workflow-enabled efficiency, data integration, and real-time data availability.

According to Stember, “The NCPDP National Facilitator Model intends to make that feasible by employing the similar interoperable industry standards that facilitate prescribers’ instant transmission, change, and discontinuation of prescriptions today, as well as prescribers’ quick access to eligibility, pharmacy claim billing, and prior authorization for pharmacists.” “This pilot is essential; we must act now before the next epidemic strikes,”

It took a team effort to make the National Facilitator Model practicable. As the primary researcher and National Facilitator Registry, health IT provider STChealth will take part in the project.

Additionally, the Lee Ann Stember Endowment, Founders Gift Donors FDB (First Databank), GoodRx, and its general fund contributed to the NCPDP Foundation grant.

“FDB is happy to join NCPDP and support the expansion of the National Facilitator Model. “Clinicians and responding agencies must have ready access to and the capacity to share comprehensive, adaptable, and intuitive medication data in order to manage the well-being of individuals and populations pro-actively, particularly during a public health emergency,” said FDB President Bob Katter, who also serves as the patient safety chair for the NCPDP Foundation’s new National Advisory Council.

In addition, patient-specific health as well as medication data “assist identify at-risk individuals and suggest proactive next measures,” Katter continued. “The National Facilitator Model is a natural continuation of our decades-long cooperation with NCPDP through which we supply reliable drug expertise and interoperability capabilities to enable healthcare professionals in executing their crucial workflows,” the company claims.

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