becausegoodheroesdeservekidneys:

brightlotusmoon:

lucy8675309:

OK Tumblr Geriatric Ward, let’s talk about your posture-

there are things you should be doing now to prevent yourself from starting to look like 🥀

Why does it matter? Future you would like to avoid the pain, limited motion, and fall risk that goes along with worsening posture.

What’s the focus?

1. Keep the flexibility in your spine

2. Stretch the muscles in the front

3. Strengthen the muscle in the back

Here are some simple things you can do daily while sitting and when you get up to go into the bathroom or the kitchen

Keep the flexibility by doing these repeated movements: 10 repetitions several times a day

The goal is to give yourself a double or triple chin. Keep your nose pointing forward, don’t let it tip up or down

Thoracic extension- use a chair with a seat back that comes up to the level of your shoulder blades. Try to bend back over the top of the chair without arching away from the seat back and without extending your neck. If the pressure from the top of the chair is uncomfortable you can place a towel there

Stretch the muscles in the front by using a door frame. This one will feel good afterwards

If this isn’t enough of a stretch you can do one side at a time. If you have the right arm up step forward with the right foot and turn slightly to the left. Then do it on the other side.

Strengthen the muscles in the back by squeezing your shoulder blades together for a count of 10 and then repeating 10 times. You can do this several times a day Hint: Don’t lift your shoulder blades up

There are lots more exercises for strengthening your back muscles but this is a good starting point and easy to do. I like doing it while driving

Tips:

  • Do the best you can
  • If it hurts stop
  • Envision future you saying thank you each time you do one of the exercises

NOTE: I can do most of these with the cerebral palsy. In fact, a lot of these little exercises are automatically part of my physical therapy. My problem is I already have hyperlordosis, spine arthritis, and cervicogenic headache. These have helped me at least try to have a posture.

I CANNOT STRESS ENOUGH HOW GOOD THIS ADVICE IS

transformativeworks:

It is 14 Nov 2024.

Start the party, the AO3 is turning 15 today!

Join our anniversary celebrations with our 15 day Trivia Game and Prompts challenge. Who knows – you might end up winning a cool prize!

How well do you really know AO3? It’s more than just a place for your favorite fanworks with its rich history, unique features and its commitment to preserve fan culture. Ready to test your AO3 knowledge? Join our 15-day AO3 Trivia Game!

Trivia Game – How It Works
Starting today, we’ll post one trivia question a day for the next 15 days. Collect your answers and submit to the google form for that day — we’ll do a random draw from the highest scorers, and winners will get exclusive AO3 merch!

Prompts Challenge for Creators
We’ve got something for all the creators, too! Every day, we’ll post a new prompt as part of the AO3 Prompts Challenge.

You don’t have to complete every prompt – just pick the ones that inspire you. When you’re ready, share your creations and add them to our AO3 anniversary collection and join the party!

Whether you’re here for the trivia, the prompts, or neither — thank you for being with us on our fifteenth anniversary. Happy 15th!