When you are working on PC, is your back curl up without knowing?

Do you suffer from shoulder stiffness or headache?

Usually we do not  focus on our back because of busy days,
if we stretch our back,
it will cause good effect for beauty and health.

I introduce back stretch for woman.

Six reasons and correct way
for back stretch

1. Stretch for shoulder stiffness

We suffer from shoulder stiffness and can not concentrate on working as shoulder stiffness brings headache and fatigue.

We sometimes feel shoulder stiffness and strange feeling such as lameness upper part of back.

As muscle of back is strained, we flex its muscle by stretch and shoulder stiffness will be better.

It is effective to move muscle around blade bone.

(1) Sit in a chair or sit with your legs crossed on the floor.

(2) Raise your elbow to height of shoulder and roll your elbow back like making a circle.

(3) Repeat it at 10 times.

(4) In the same way, roll your elbow front like making a circle at 10 times.

(5) Do the same way on the opposite side.

2. Stretch for humped shoulders

Humped shoulders cause our body strain and bad looking even if we are comfortable.

It causes constipation and bad internal organs because of automatic nerve, and also causes negative thinking.

If muscles of the back is weak, we tend to get humped shoulders.

To exercise muscle of the back improve humped shoulders.

(1) Lay on your stomach and raise your both hands. Open your feet hip-width apart.

(2) Raise your jaw and feet and repeat it at 10 times.

(3) Take a rest with your stomach laid for 10 seconds.

(4) It is better to repeat this cycle from 3 to 5 sets.

3. Diet stretch for back

Muscle of back will change to fat with advancing age.

We are sometimes shocked since we do not usually take care of it.

Once we get a stiff back, it will become fat easily because we have bad blood flow.

As muscle of back is strained, we flex its muscle and get good blood flow, and then increase metabolism.

To strain muscle of back by stretch reduce extra fat and keep good shape of back.

We expect beautiful back style.

(1) Stand up with your legs open with shoulder-width apart

(2) Clasp your both hands lightly and bend your elbow into 90 degrees.

(3) Open your elbow slowly and keep it for 3 seconds.

(4) Bring your arms in front of you like a attaching and keep it for 3 seconds.

(5) Repeat it at 5 sets with an awareness of moving blade bone.

4. Back stretch for sag of your face

Trapezius muscle on back will affect sag of your face.

Trapezius muscle works lifting up muscle and skin of face.

Once trapezius muscle sink down, it causes sag of your face.

Let’s get better for sag of your face by back stretch for trapezius muscle.

(1) Sit in a chair and push yourself upright.

(2) Put your arms in back of head and chest out and push your upper body back. Keep it for 15 seconds.

(3) Put your jaw to your neck and roll up your body. Keep it for 15 seconds.

(4) Repeat it at 3 sets

5. Back stretch for fatigue

When we sit in a chair longer and stand up for a long time and keep same position,

we become tired. It is better to flex strained muscle and get good blood circulation.

It relieves fatigue to stretch muscle which maintains back position.

(1) Open your feet widely and stand with your toes pointing outside.

(2) Put your both hands on your knees, and with breath out right shoulder put down forward slowly.

(3) Get back to original pose and do the same way for left shoulder.

(4) Repeat it in 5 times in alternate shifts.

6. Back stretch for relaxation

Stretch makes us relaxed. It reduces extra power inside our body and we can feel good.

To move muscle of back even a little brings good blood circulation,

and we can be relaxed because parasympathetic nerve become predominant.

It is also good for stress and makes us to get sleep well.

(1) Put your both hands on shoulder and attach your both elbows in front of your chest and open your back.

(2) With breath in seperate both elbows and lift up to your ears. Not shoulder to lift up.

(3) With breath out open your chest like both elbows attached on back.

(4) Repeat it in 5 times.

Summary

Back stretch is an easy way and we can do it at vacant time such as working time and before bedtime.

I recommand it for woman since its effect is good for them.

When you do back stretch after taking a bath, it will more better as it promotes blood flow.

To keep back stretch everyday makes woman reset tiredness at that day and we expect good effect.

Let’s try it for beauty and health in order not to pile tiredness and distortion of your body.

Have you ever thought what if your nostrils were smaller, but without plastic surgery?

There are actually some ways to get them smaller such as massaging or pressured points massaged.

Nostrils are chondral, and therefore,

it is actually possible to change the shape of them without plastic surgery.

You might want to try the ways we will introduce here from today

if you would like to have smaller nostrils!

The 4 ways for smaller nostrils
without plastic surgery

1.Hold your nostrils and lift them up.

It is surely simple, but most effective. How to try is very easy.

Put your first and second fingers to your nostrils, the right side with the fingers of your right hand,

then the left side with the fingers of your left hand.

Lift them up a little as rubbing your nostrils with your fingers.

If you try this for 30 seconds everyday, you will find your nostrils smaller than before.

The massage to train the muscle of your nose is effective if you try it together.

Put your first fingers on the base of your nose,

and rub it softly from the base of your nose to its bottom side.

You do not have to put your strength in your fingers,

but to rub each side of your nose upside down is effective.

When you rub the right side of your nose from the base of your nose to the bottom side,

rub the left side of your nose from the bottom side to the base.

Your fingers pass each other at the top of your nose,

and this avoids rubbing each side unevenly.

If you have small nostrils and the bridge of the nose in good looking in its shape, the impression will change for sure.

2. Pressured points massaged and exercise of nose

There are a lot of pressured points in your palms, on the bottom of your feet, and on your face.

You might be surprised, but there is a pressured point to make your nose high bridged one.

The point is called “INDO”, and it exists between your eyebrows.

You can just push this point, and it is also effective to push as massaging there.

Give there some stimulation as relaxing, and make it a habit in your daily life.

Besides, there is “nose exercise” as one of the ways to train the muscle of your nose.

As you might have little experience to move your nose consciously,

you might want to try the exercise as looking at yourself in a mirror.

If you are not sure how to move your nose,

the first trial is to see yourself as you act like blowing your nose in the mirror.

Hold your nose, breath out as blowing your nose, and sniff a little.

The muscle around your nose and your nostrils are working when you are doing this.

Once you find which muscles are working when you are doing certain actions,

you will be ready to train the muscles of your nose with exercising it with consciousness.

3. Use controlling goods for nose

There is a controlling instrument for nose.

How to use this instrument is, to pinch your nose with it and keep its good shape for 30 minutes to 1 hour.

You do not feel pain since the pad parts which touch your nose when pinching are silicon.

The only problem is, you might feel a little trouble in breathing because your nose is pinched.

Trying this instrument as you are moving actively like doing house works might bring you some stress,

so trying this during watching TV or when doing something without moving around might be better.

Its effect is depends on persons in fact,

but to make it as your habit might be the most important if you try this way.

There are various types including the prices,

there are ones with those price as 700yen and there are ones with those price nearly 4,000yen.

You might find the weakness at the silicon parts

and feel difficulty to use for long with the one at a reasonable price.

If you would like to feel its effectiveness in a short period,

you might want to purchase the expensive one, and use it for some long without pain.

4. Make up can change your nose

The first idea which comes to you might be still making up.

Adding a little dark color as well as highlighting color with foundation has effective.

You can start with as usual, starting with skin care,

putting makeup base on your face, and putting foundation on.

After that, put dark color from the base of your nose to your eyeholes on with rather a big brush.

You might want to take care of not showing where it starts,

so putting color as gradating is important.

Take only a little powder on the brush,

and put it on your face as if you are drawing a big circle from the base of your nose to your eyeholes.

If you put this color along the outline of your face,

not only the parts around eyeholes, effectiveness here is, your face looks smaller.

When doing this, you will start with the part which is outside of cheekbone,

then move brush toward almost under your chin.

A lot of women use this dark color only bottom side of your face,

but it emphasizes the difference from your skin color.

To start with from outside of cheekbone and trace almost all of your face line would be natural.

The same color from the base of your nose to your eyeholes will be also naturally looked with this way.

As the final stage of making up, put highlight color on the top of your cheek as well as the bridge of your nose.

When putting the color on the bridge of your nose,

you might want to use a smaller brush.

If you use a bigger one, the gradation with the dark color,

the foundation, then the highlight color cannot be seen,

but it would be like the one with the dark color and the highlight color only.

There is a big difference in the color between these two, and it will show your make up too thick.

This technique of making up, regretfully, has a weak point.

If someone looks you from your side, everything can appear.

With this weak point, this making up is recommended in a special occasion

such as you are going to a party or a dark restaurant, and therefore, keep it as your special technique.

Summary

A lot of women might have thought nose could change only with plastic surgery.

Nose, however, is a part you can change with some efforts in a daily life.

If you choose plastic surgery from the beginning, it might end as an unsatisfied case.

The effectiveness is seen only when you make the most efforts for your beauty.

If you would like to have some change in your nose,

you might want to try some technique we have introduced today.

You might be in trouble with stiff neck if you are engaged in desk work or house work.

The muscle mass women have are usually less than that of men’s.

Moreover, more women have trouble in cold bodies, compared with men,

and those facts seem to be the cause that a lot of women have stiff neck.

Feeling of heaviness in shoulders or neck, numbness in arms,

you might even have feeling sick to your stomach or headache.

Stiff neck can cause a lot of trouble.

Women, however, are too busy with their work,

housekeeping, taking care of kids, to take extra time for going out for massaging.

Here are 7 exercises you can try whenever you like, without using any tools.

You might even want to try some from today!

The cause of stiff neck is muscle tension or bad blood circulation

which brings bad transportation of oxygen and inefficient egesting of wastes.

Moving your body as you like is not always is better choice as exercise.

If you have tight muscles, you might hurt the muscles if you move them hard.

It is important to practice exercises slowly and within the limits of range you can move your body parts.

To intake a lot of oxygen is important as well,

to breathing slowly when practicing exercises is highly recommended.

Trouble in your stiff neck!
7 exercises as the solution

The very easy exercises
you can try with both of your shoulders together.

1.Face front, shrug shoulders slowly as breathing in. Be careful not to gain force.

Bring your shoulders into your ear lobes, and keep your shoulder there for 2 to 3 seconds.

Relax your shoulders completely as you breathing out.

Repeat several times, and flex your stiff neck.

The problem is not only the neck or shoulders
even we call as stiff neck.

Weight of head of adults is approximately 5kgs.

The neck supports the head all the time, and the purpose of the next 2 exercises is to relax it.

The neck has strong influence on your shoulders,

to try these exercises recommendable especially.

Be careful not to put your strength in your hands too much.

Practice these exercise in the limited range your neck can move.

2. Face diagonally forward left, and lean your head to the direction slowly.

Pull your shoulder at the right side down and stretch the back of your neck at the right side.

If you put your left hand on the back of your head and adding a little strength

in your hand and help the movement of your head,

it might be effective.

Keep the posture for 20 seconds, then put your neck and shoulders back in the right places.

Stretch the back of your neck at the left side in the same way, then.
3. Face forward, and put your hand on the back of your head.

Lean your head to forward slowly, and stretch the back of your neck.

Put your head in the place slowly, and put the tip of your finger under your chin, and lean your head backward.

Feel the parts under your chin and your throat are starched.

Let’s loosen also back which became firmly

If you keep the same posture in your daily life such as being engaged in desk work,

you cannot avoid some strains on your back.

The purpose of the next 2 exercises is to relax your shoulders which are stiff enough.

4. Hold your hands each other as crossing your fingers one after the other.

Stretch your elbows straightly to forward with your palms facing outward.

Lean your back and feel the part between your blade bones being stretched,

and reach your arms into forward even more,

and keep the posture for 10 seconds.

Relax your body, and put your arms in the place.

Repeat the exercise twice to third times.

5. Join your hands back of your hip.

Put your arm as your hands joined upward, as keeping your elbow straight.

Move your arms slowly, and you can stop where you feel the limitation in the range.

Feel your blade bones as if they are putting together and keep the posture for 10 seconds.

Relax your arm. Repeat the exercise twice to third times.

The muscle of the ribs.

You might feel surprised,

but to relax the muscles of your ribs can be a help for the solution of stiff neck.

You, however, might feel how and where regarding these parts.

Here is the exercise.

6. Put your arms straightly to upward, and bend your elbows inward naturally.

Put your elbow at the right side with your left hand,

and push it into obliquely downward.

The upper part of your body can follow and lean to the left side,

and you will feel the muscle of your rib at the right side is stretched.

Not only that in the shoulder,
but improve blood flow
in the whole of your upper body would be effective

Be careful not to lean your head with the help of the strength in your arms.

There seems less relevant, but it is noticed to be “?Did not elaborate so much?”

Stretch the muscle of the rib at the left side in the same way.

How about the parts distantly positioned from your shoulders?

You might feel surprised again when you find its stiffness

when you try this exercise for upper arms. You might take care of them sometimes.

7. Stretch straight your arms to the side, along parallel to the ground.

Face your palms forward at the beginning.

Turn your hands till your thumb faces downward.

Not only moving under your elbows,

but the image is that you turn the parts around your shoulders when doing this exercise.

Your palms should face backward when your thumbs face downward.

From this posture, keep turning till the limitation in the range you can move each part of yourself.

Summary

Have you enjoyed the 7 exercises we have introduced?

Each exercises does not take long, you might have felt.

The purpose of these exercises is to reduce the troubles in stiff neck,

but they are actually effective to prevent it as well.

You can feel your body is relaxed and less heaviness on your neck and shoulders

so you might want to try during your work for a change.

Bad posture brings strains on your neck and shoulders,

and stiff neck can be chronic.

As well as taking exercises according to your conditions,

you might want to take care not to take round-shouldered posture.