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Hi.

Welcome to Healthy and Whole where you can find tips and information supporting the benefits of a balanced life.

Two months ago, in the middle of moving/work/packing, we talked about how nice it would be to sip coffee and look at the new property // Now, we’re finally here, and damn the view is nice ☕️ 🌳 • • • • • • • #
It’s amazing what travel can do for your spirit // It can remind you for all you have to be grateful for - able body, financial stability, clean water. It taps into your inner explorer - no plans, no schedule, just seeing how the day unfolds. M
Explored a new Regional Park in Sonoma County // Mark West Regional Park and Preserve. •• Not only are these spaces accessible to everyone, but parks decrease health care cost and loss of productivity costs by $17.5 million dollars a year i
Quality time is for sure the way to my heart, and the best way for me to feel recharged. Pair that with a kickass adventure, and I pretty much can handle anything the week throws at me // It took me many years, but I’m finally starting to maste
Monday challenge to appreciate your body // How we perceive ourselves - the words we think standing in front of a mirror or while putting on our favorite bikini - reflect outwardly. If we think positively about ourselves and appreciate what our bodie
Fun Fact Friday // The Keto Diet - is it sustainable, how does it work? When my honey wanted to switch things up, these were the first questions that came to my mind. My philosophy is always surrounding wellness, so I did some research to figure out
Three words: Crunchy peanut butter // It goes on anything, but it makes cozy morning oatmeal bowls 10x better • • • • • • • • • • #goodmorning #breakfast #oats #cozy #peanutbutter #fruit #getinmybelly
Chimichurri Sauce. Yes, please! Whipping this up to go with tonite’s dinner // The past few days I’ve been researching a keto based diet due to my honey’s desire to switch things up. I don’t like to jump into things (especiall
Versatile meals are my jam // It’s hard to eat leftovers when it’s the same thing for two or three nights, but having an adaptable meal already cooked makes switching it up super easy! ••••••••&bull
Scapular Strengthening Exercises

Scapular Strengthening Exercises

Victoria Pennacchio
Fitness, Science

          Maintaining scapular mobility and strength is an important part of our overall back health. Many of us have professions that force our body into a contracted position (i.e. sitting at a desk causes our chest muscles to contract; this results in the disengagement of our scapular stabilizing muscles which may cause neck or back pain). In fact, neck pain from continuous computer use is linked to overuse of the middle trapezius compared to lower trapezius muscles (Wegner, O’Leary, & Johnston, 2010). These are the muscles on top of our shoulders and down to our mid back, and often the ones that are tense and sore after a day in front of a screen. Many of us hold our stress in these muscles as well, which can further exacerbate their overuse.

          One way to strengthen the lower trapezius and take some strain off the middle trap is through scapular strengthening exercises. “IYT”, demonstrated in the pictures below, are excellent exercises for working on scapular and lower trap strength. These exercises should be done with low weight to maintain control and proper form. It is also important to move within your own range of motion to maximize muscle activity and mobility.


Reference:

Wegner, S., Jull, G., O’Leary, S., & Johnston, V. (2010). The effect of a scapular postural correction    strategy on trapezius activity in patients with neck pain. Manual Therapy,15(6), 562-566. doi:10.1016/j.math.2010.06.006

 

Quinoa Bowl

Quinoa Bowl
Tofu Bowl

Tofu Bowl