October Week 4 Exercise and Stretch

October Week 4 Exercise and Stretch and Bonus Workout!

TRX Biceps Curl

• Medium-length TRX, back straight, elbows at the shoulder-width to being the movement
• Stand in the basic position facing the TRX system
• Arms raised forward and grab handrails while having your palms up
• Flex your arms in elbows, hands facing towards the head (preferably to your ears)
• Try to keep elbows in the same place – the movement is exercised mainly by the forearm

Wall Biceps Stretch

• Place your forearm and biceps against a wall, keeping the arm at right angles.
• Exhale, slowly turning your opposite shoulder backward, keeping the other arm firmly in contact with the wall.
• Repeat this stretch both raising and lowering the walled arm, in order to work the different pectoral muscles.

Bonus Biceps Workout for October! Give this quick workout a try that will target your biceps the entire time! It only takes 10 minutes to complete this short, but sweet arm workout.

• Incline Bar Chin-Up
• Bar Curl
• Alternating Bicep Curl
• Plank Hammer
• Reverse Curl

HIIT for Endurance Training

There has been new research coming out the HIIT (high intensity interval training) is a useful tool when training for endurance events such as running, swimming, biking or a combination of both. Rather than just doing long, endurance workouts, incorporating a mix of HIIT with endurance training may be better for you in the long run.

Our body is made up of 3 basic energy systems all with separate purposes; the aerobic system and the anaerobic system that has 2 subsystems based on duration. The aerobic system is used daily for low-level functions at low-medium heart rate for long periods of time. The anaerobic system is reserved for higher levels of physical effort and functions at higher heart rates.

1. Aerobic System:
• Uses oxygen to break down fuels (carbohydrates and protein) we ingest to function
• Work efforts must remain low to allow all processes to take place. 
2. Anaerobic 1 System: Speed and Strength System
• This system is used in sprinting and weightlifting
• Has a lifespan of 3-15 seconds before recovery is needed to replenish muscle cells
• The endurance sporting world tends to ignore this system when training and working out
3. Anaerobic 2 System: Glycolytic System
• Known as the glycolytic system because it uses glucose to function
• Can sustain higher levels of work for brief periods of time
• Produces energy for 30-120 seconds
• Is often used in endurance training for race-pace development

• HIIT stresses both the oxidative and glycolytic systems
• Triggers significant increases in muscle fiber recruitment
• Both Type 1 and Type 2 fibers are recruited
• This helps boost mitochondrial mass and increases oxidative enzyme activity which provides fuel to the muscles for energy
• HIIT stimulates the body to recruit, challenge and train more motor units
• Lower intensity workouts can help with recover and shouldn't be ignored
• Longer, lower intense workouts also improve psychological preparation for longer activities and competitive races/sports
• Your body needs a mix of HIIT and lower intensity training to create an effective, overall workout program

October Week 3 Exercise and Stretch

October Week 3 Exercise and Stretch

Dumbbell Curl Press

• Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. 
• Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.
• Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head.
• Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.

Standing Biceps Stretch

• Begin by standing with your hands clasped behind your back.
• Turn your clasped palms downward, then lift your hands up until you feel tension in your biceps. 
• Hold the stretch for 20 to 30 seconds. Release the stretch then repeat two more times. 

Want to Lose Weight? Lift Weights!

What keeps most people from lifting heave weights is the idea that you will "get big" from lifting weights. But, what will make you "big" is eating too much, not lifting too much weight. Additionally, you can lift more weight than you think you can. It take a little effort and getting outside of your comfort zone to realize this. But once you do, you will start noticing a difference in your body and in the way that you feel. Below you will find some things to focus on when weight training and trying to lose weight by doing so.

• Lift Heavy
• When you increase the weight you lift, you increase your strength and muscle mass
• Increasing your muscle mass increases your metabolic rate
• Increasing your metabolic rate, you burn more calories
• More burn calories than you intake, you will lose weight
• Focus on Intensity
• If you are working at an intense level, your workouts should not be longer than 30-45 minutes
• Work hard then entire time and minimize the amount of rest time you are giving yourself 
• Keep your heart rate elevated throughout the entire workout
• It's OK to Fail
• Learn how to push past your comfort zone
• Lift to the point where you need to take a rest; to the point where you cannot complete the last couple of repititions
• Lifting until failure forces your body to respond and change
• Supersets
• Choose 2 or more exercises at a time that target the same muscle group and do the exercises back to back
• You can also turn 2 exercises into 1; such as a squat into shoulder press
• Supersets increase the intensity of the workout and keep you moving

• Circuit Training
• Move quickly between a given number of exercises and repeat the circuit 2-3 times

Prevent Yourself from Getting a Fall Cold

While it is nearly impossible to escape a cold or flu this time of year, there are measures you can take to try to get around and and keep yourself healthy. While these things are not guaranteed to keep your cold away, they may help keep your symptoms at bay if a cold happens to get in your system. 

• Get Some Exercise
• Not only does staying active help boost your immune system, but it helps keep unnecessary weight off that causes more colds and flu. It has been shown that people with higher BMI and body fat percentage are more likely to get sick during cold and flu season.
• Stay Hydrated
• Staying hydrated has been shown to boot your immune system and better able to fight off cold symptoms. Try ti avoid too much caffeine and drink at least 6-8 cups of water per day.
• Wash your Hands Often
• While this may seem like common sense, it is one of the most important things you can do. It helps keep the germs you get from railings, door knobs, remotes and anything else you touch off of your hands and away from your body.
• Eat Healthy Foods
•  Eating more fruits, vegetables and complex carbohydrates assists in keeping your immune system healthy and fighting off illness when the peak cold and flu season hits. 
• Get Plenty of Sleep
• Getting enough sleep is essential for a healthy immune system and fighting off germs when they appear. Being more well rested will help you get healthy and stay healthy. 
• Keep your Hands Away From your Face and Out of your Mouth
• Many of us have a bad habit of putting our hand near our face more often than not, whether it is playing with our hair, biting our nails or touching our face. This can be detrimental during cold and flu season due to an increased risk of getting germs inside of your body.
• Get a Flu Vaccine
• While the flu vaccine cannot fully protect everyone, it has been shown that it can decrease your chances of coming down with it anywhere from 70-90 percent. Head to your doctor early to get the vaccine so you are protected throughout the whole flu season which can last from October to May, with its peak being in January and February.

Wellness Wednesday

Polling American Stress Levels

The candidates aren't the only ones getting stressed this time of year...

With the last presidential debate set for tonight at 9pm, and the decision for our next president set for November 8th, the election that never seems to end is reaching its peak. A poll conducted by the American Psychological Association revealed that 52% of Americans are very significantly or somewhat stressed about the upcoming election. The stress levels among Democrats (55%) and Republicans (59%) are very similar, and the constant source of arguments with colleagues along with videos, images, and stories from a 24 hour media cycle feeds American adults' stress levels. This stress can have the following affects on the body:

• Headache
• Depression
• Insomnia
• High Blood Pressure
• Tachycardia
• Heart Attack
• Liver Problems
• Heart Burn
• Back Pain
• Stomach Ache
• Blood Issues
• Mood Swings
• Hormonal Issues
• Immune Deficiency and Susceptibility

The APA recommends that American citizens can reduce their election-related stress levels by disconnecting themselves from the media, and enjoying activities with their friends or exercising. They recommend not engaging in conversations about politics, as this may only raise one's stress level as well. They released the following statement as well:

"Stress and anxiety about what might happen is not productive. Channel your concerns to make a positive difference on issues you care about. Consider volunteering in your community, advocating for an issue you support or joining a local group. Remember that in addition to the presidential election, there are state and local elections taking place in many parts of the country, providing more opportunities for civic involvement.

"Whatever happens on Nov. 8, life will go on. Our political system and the three branches of government mean that we can expect a significant degree of stability immediately after a major transition of government. Avoid catastrophizing, and maintain a balanced perspective.

"Vote. In a democracy, a citizen's voice does matter. By voting, you will hopefully feel you are taking a proactive step and participating in what for many has been a stressful election cycle. Find balanced information to learn about all the candidates and issues on your ballot (not just the presidential race), make informed decisions and wear your 'I voted' sticker with pride."

Be Well America  

Should You Workout When Sick?

No matter how well you take care of yourself, it is inevitable that at some point, you will catch a cold or some other type of illness. There are germs everywhere, and our body's immune system can't protect us from everything that comes our way. So, the question then becomes, should we continue to workout out when the sickness hits? Or give our bodies a little bit of a break to let them recover?  However, sometimes there is not a clear cut answer to this question and we need to listen to our bodies before deciding what to do.

• Assess your Symptoms
• As a general rule of thumb, if you sickness is above the neck (runny nose, sore throat), some light physical activity would be OK, but if it is more in your chest or you are experiencing a fever, avoid physical activity and let your body rest.
• Monitor the Intensity
• Even if you are having "above the neck" symptoms, your body still may not have much energy to do a full blown workout. Try something a little more low key such as a yoga class, walk outside or a light weight lifting session. Be sure to also stay well hydrated, as your body needs more fluid when it is sick.
• Avoid the Gym
• While it may be ok to do a light workout, try to keep your germs to yourself. Stick to an at-home workout or a light walk around the neighborhood where you are not spreading your germs and sickness to others.
• Ask your Doctor
• If you are still unsure, ask your doctor what his/her recommendations are. If they recommend taking some time off from working out, be sure to ask them when a good time to return to the gym would be, given your particular diagnosis. 

As always, you know your body better than anyone. So listen to what it is telling you. Let it rest if it needs rest, or move a little if your are feeling up to it.

Rest and Recovery

No matter what you are training for, whether it is a race, sporting event or just for your overall health, one of the most important things to do is recover. Recovery helps your muscles to build and repair, where as not incorporating recovery just continues to break them down. Additionally, recovery does not always have to just be a day of rest, but active rest and treating your body the way it deserves to be treated,can make a huge difference in your fitness goals. 

When you body is feeling sore, or run down, try taking a day of active recovery and go for a walk, light jog or some simple stretches. Even a day of foam rolling and myofascial release can help recover your muscles and prepare your body for even more exercise in the future. 

Another important thing to remember when incorporating rest and recovery into your routine is to listen to your body. Even if you are following a strict exercise is regimen, if your body is feeling tired and sore, it will be more beneficial in the long run to take a day of rest than push through a workout when your body is telling you not to. Although this may be a hard thing to do, your body will thank you for it when you are feeling refreshed and energized the next day rather than more tired and more sore. When you do not listen to your body, you run the risk of over training which is turn, causes injury and you will be forced to not exercise for a period of time. 

 

Wellness Wednesday

The Fast Food Phenomenon

The Millennial Generation likes everything fast, including their food and the health problems that come with it...

The BBC recently conducted a study and found that most people ate fast food an average of two days per week. However, one out of six millennials (16-34 year olds) ate fast food twice a day. The study also found that half of those surveyed thought that a meal wasn't a meal unless it had meat, and that the daily portion of recommended meat was double that of what it actually was. This confusion over the amount of recommended meat has led to most adults eating fast food twice a day and only having six meatless days a month. 

From The BBC

The study also found that social media also had a significant influence on the dietary habits of millennials, as 40% had posted a picture to Instagram, 33% had cooked a recipe they found on social media, and 33% also were influenced by YouTube when grocery shopping. Over 25% of millennials were also found to skip breakfast , and were the most likely group to skip breakfast. The study, however, found a promising note in that 86% of millennials exercised regularly. The biggest problem that those who conducted the study found, was that the top-5 meal choices of millennials were all heavily based in calories, carbohydrates and sugars which can lead to obesity and ultimately the leading 11 cancers. 

Takeaway: While the increase in exercise is promising, all of those habits are easily nullified by the very poor dietary choices millennials are making for themselves.     

New Lower Body Exercise Routine

Do you need a change up from your normal lower body exercise routine of squats? Check out this lower body routine that doesn't include any squats, but still reaches all the muscles in your legs for a great workout! When working out your lower body, it is important to focus on all of the muscles, including your hips and hamstrings, to get a quality workout. You need strong legs and glutes in order to properly function everyday. Everything from sitting, walking, bending down or walking up the steps uses all the muscles in the lower body, so keeping them strong in critical. Without staying strong, we potentially can start having low back pain which can lead to injury.

• Glute Bridge

• Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. 

• Gently exhale and lift your hips up off the floor. Press your heels into the floor for added stability.

• Inhale and slowly lower yourself back to your starting position

• Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

• Hip Hinge

• Stand with your feet shoulder-width apart, toes pointed forward or slightly outward. Take a light bar and place it behind your head, grasping one end with one hand above your head and the other end with your opposite hand in the small of your back so that your hand touches your low back. Stand up straight so the bar is in contact with 3 points: the back of your head, the point between your shoulder blades and right above your tailbone.

• Gently exhale. Shift your weight onto your heels, push your hips back toward the wall behind you and hinge forward at the hips. Bend forward at the hips until your torso is midway between vertical and parallel to the floor. Allow only slight bending at the knees throughout this movement. The bar must remain in contact with the 3 points on your at all times to prevent arching

• Step Ups
• Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
• Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. 
• Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
• Repeat with the right leg and then perform with the left leg.

• Rear Lunges
• Stand with 2 dumbbells by your side
• Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. 
• Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.

• Lateral Lunges
• Begin by standing with your feet shoulder width apart, hands on hips. 
• Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible. 
•  Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set. 

October Week 2 Exercise and Stretch

October Week 3 Exercise and Stretch

Barbell Curl

• Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down.
• While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
• Slowly begin to bring the bar back to starting position.
• Repeat for the recommended amount of repetitions.

Wrist-Rotation Biceps Stretch

• Stand with your feet hip-distance apart and raise your arms out to the sides, palms facing forward. 
• Slowly rotate your wrists backward, as if trying to point your thumbs toward the ground. Stop when you feel a gentle tension in your biceps. 
• Hold the stretch for 20 to 30 seconds, taking care to keep your back straight throughout. 
• Repeat two more times. 

Mindset Changes for Weight Loss

When starting a new weight loss program, one of the most important things to change is your mind. Without a good, positive mindset, it will be harder to accomplish your goals that you want to achieve when it comes to weight loss. There are a few things you should know about your mindset before starting a weight loss program that will help you along your journey. 

1. Know Your Why for Weight Loss
• Before you start losing weight, do you know why you want to lose weight in the first place? Do you know what your motivation is for losing weight? If not, determine that reason before you start. Knowing why you want to accomplish something will help keep you motivated during the process. 
2. Break Up With Your Scale
• While you occasionally want to weigh yourself to see your progress, you should not weigh yourself daily. Your weight can fluctuate from day to day, so it may cause frustration when you do not see the scale moving down every day. Try to only weigh yourself weekly, so you can actually see a change when it is happening. Even better, judge your weightloss on how your clothes are fitting. If they are getting loose, you are accomplishing your goals!
3. Develop a Positive Attitude
• Attitude is everything. When you say things like "I can't eat that", it tends to have a negative attitude with it. Instead, make yourself small, achievable goals that are realistic, and slowly you will feel like you are accomplishing something and not getting frustrated by what you "can't" do. 
4. Have Patience
• Weight loss is hard and can take a lot of time. So, if it doesn't happen right away, don't be frustrated. Stick with your goal and remember why you are doing it and the results will follow. Additionally, if you lose weight slow and steady, it will be easier to keep it off in the long run.
5. Have a Plan
• This can mean a variety of things when it comes to weight loss.  You have to plan for how you are going to get from start to finish, but you also have to plan the days and weeks in between. Try to plan out your weekly meals over the weekend so you are prepared with healthy options throughout the week. Also, think ahead about things that might take you off your path and prepare in advance for them. Whether it is going out with friends or going on a vacation, prepare in advance for how you are going to stay healthy during those challenging times.
6. Write it Down
• Tracking what you eat and when you exercise can be great for weight loss. It helps you to know exactly what you are doing to your body as well as times that you fall off the wagon. You will be able to recognize times where you tend to eat more or eat differently based on times of day, how you are feeling etc.
7. Don't Compare Yourself to Others
• If you really want to have a negative attitude, compare yourself to others. You are your own person and your body is completely different than anyone elses.  What works for someone else may not work for you. So, stick with your plan and what works for you. 
8. Do Yoga and Meditation
• Taking up yoga and/or meditation will help make you more aware of your feelings and mind as well as reduce stress. Typically, stress tends to result in overeating or eating unhealthy things when we don't really need or want them. By incorporating yoga and meditation in your life, you can keep some of your stress at bay and eliminate emotional eating that may be hindering your weight loss.  

Nutrition Changes to Make to Increase or Jump Start Weight Loss

Are you one of those people who has been working really hard in the gym, but not seeing the results on the scale or in the way your clothes fit? Well, there could be a few nutrition changes you can make that will further your weight loss if you have reached a plateau or need a kick start to your weight loss journey and nutritional changes that you can incorporate into your lifestyle. 

• Eat More Fiber
• Foods that contain more fiber are more nutrient-dense and often contain less calories than other foods. Examples of such foods include Brussels sprouts, avocados, nuts and whole grains.
• Focus on Whole Foods
• Rather than relying on packaged, processed foods to get you through your day, try to limit yourself to them to when you really need something quick and easy. Take some time to prepare yourself with real, whole, un-packaged foods that will leave you more satisfied and healthier. 
• Increase Protein Intake
• Make sure you are eating protein throughout your entire day. You need high-quality sources of protein throughout the day to keep your body fueled. Try things like tuna, hard-boiled eggs, nuts and cottage cheese for high-quality, protein-packed snacks.
• Drink More Water
• Water helps keep you full and hydrated all day. Try to drink at least half your body weight in water throughout the day and 1 or 2 cups right before every meal. 
• Adjust your Calorie Goals
• As you lose weight, your body is not carrying around as much, so your metabolic rate changes as well. Also take into consideration how much you are working out to determine a new calorie range you should be taking in each day.
• Eliminate Empty Calories
• This is a huge factor when wanting to lose weight. Taking in too many empty calories from things like sugary beverages, snacks and sweets can be detrimental to weight loss. These things can still be eaten, just in moderation so it is not consuming a large amount of your calories. 
• Be Accurate with Food Tracking
• If you are using a food tracker such as My Fitness Pal, make sure you are putting in everything accurately. Including the correct portions and servings.
• Address Food Sensitivities
• If you often feel bloated, gassy or nauseous, it might be worth going to your doctor to see if you have sensitivities to foods you frequently eat. When you have a food sensitivity that you don't know about, you could be carrying excess weight in fluid that could easily go away if you stopped eating the foods that are causing it. 

Wellness Wednesday

Heart Disease Back on the Rise

Heart Disease is to blame for the a potential reversal of the nation's progress in treating heart disease...

Longevity has been the trend in America since the 1970's largely in part to the vast reduction in heart disease. Long gone are the days of dropping dead in your 40's and 50's due to "indigestion", as what was once the cause of death for half of all Americans in the 1960's is not only responsible for a quarter of all American deaths today. So what can we thank for this great decline in heart disease related deaths? This NPR article states that the main reasons for the reduction were a reduction of the smoking population, the use of drugs to control blood pressure and cholesterol, and the increase of cardiac care units.

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi1tsKVjq3PAhWGFT4KHSzxBJ4QjRwIBw&url=http%3A%2F%2Fvkool.com%2Fexercise-and-heart-disease%2F&bvm=bv.133700528,d.amc&psig=AFQjCNHVnYKFdiXiWwtlReqGB2PYSnUtDA&ust=1474981968329623

Longevity of Americans is at a standstill now, however, as obesity is on the rise. Obesity raises blood pressure, cholesterol levels, and risk of diabetes which are all risk factors for heart disease. It is estimated that by 2030 that heart disease will cost the United States $800 billion a year, which is the same amount of money that Congress passed to prevent a global disaster. This financial  burden will be a cause for a bill to be passed every year to pay on behalf of the battle against cardiovascular disease.
But if we can control heart disease with medication, what would the alternative potential epidemic related to obesity? The answer is dementia, a disease brought on by clogged and hardened arteries. The only solution for these impending epidemics are very attainable however. Regular exercise and a healthy diet can put us back on the path of longevity!

Things That Slow Down your Metabolism

Many people believe that they cannot lose weight because "they have a slow metabolism". And while this may be true, your metabolism may be working slowly because of some of your lifestyle habits that you can easily fix. Essentially, your metabolism is the way your body converts food and drink for energy and is measured in calories. Against what most people think, your metabolism is affected by more than just what you eat and how much you exercise. Take a look at some of these factors and see if they could be affecting your metabolism!

• Inconsistent Meal Times
• Your body uses calories for fuel and burns more calories in between meals when they are consistent every couple of hours
• When you eat inconsistently, you confuse your body and it goes into conservation mode
• When you decrease your calorie burn, food goes into storage and is stored as fat
• Not Enough Sleep 
• When you are not sleeping enough, the hormones that control hunger go haywire and cause you to feel hungry all day and lose ability to know you are full
• Calories are burned less efficiently when your body is tired
• Not Eating Enough
• Yes, decreasing calories can help with weight loss, but we have to still eat enough for our bodies to function
• Your body goes into starvation mode and slow down rate of metabolism
• You need to eat enough calories and balance macro-nutrients to keep metabolism from crashing
• Skipping Strength Training
• Your metabolism is linked to muscle mass, so the more active muscle you have, the higher your metabolism will be            
• Sitting Too Much
• Sitting for longer than 20 minutes puts the body in a non-burning state
• Try to get up at least once an hour to prevent this from occurring and keep your metabolism burning 
• What You Drink
• All functions of your body require water, so try to drink at least 2 liters a day
• Additionally, too much alcohol causes the liver to break it down rather than burning fat
• Not Getting Enough Calcium
• Having strong bones means your fat metabolism will be better
• Calcium comes from dairy and it has been shown that people who consume more dairy have more fat loss and more muscle gained, which helps with better metabolism
• Stress
• Stress is the number one factor for having a slow metabolism.
• If you think about it, stress affects all of the factors mentioned above. When you're stressed, your sleep is off, you tend to not eat normally, which leads to not exercising and being exhausted. All of those things affect metabolism.
• So, if you are to tackle one thing, try to reduce or manage your stress the best that you can

October Week 1 Exercise and Stretch

October Week 1 Exercise and Stretch

Close grip chin up

• Find a pull-up bar and assume an overhand narrow-width grip.
• Bracing through your core, lift yourself up until your chin is over the bar, trying to get as high as possible. Cue yourself to pull your chest to the bar to ensure full height. Descend all the way to full extension as this will engage more of the shoulder stabilizers and muscle mass of the back.
• Do not swing your body up to the bar. It will change the movement pattern and should functionally be considered a different exercise. While useful in other contexts - swing and momentum are inappropriate here.

Seated Bent-Knee Biceps Stretch

• Sit on the floor with your knees bent and your feet flat.
• Place your palms on the floor behind you. Your fingers should be pointed away from your body. Distribute your weight evenly between your feet, seat and arms.
•  Without moving your hands, slowly slide your bottom forward toward your feet until you feel a nice stretch in your biceps. Don't arch or round your back and maintain a neutral neck and spine throughout. 
• Hold for 20 to 30 seconds then return to starting position. Repeat two more times.