Middle-aged is a four letter word, with Susan Lee
I'm Susan Lee, a fifty-one-year-old professional and longtime fitness and yoga guru. I want to help you get motivated and feel better than you've ever felt!
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suzb_00, 3 days ago
As we age, so do our knees, darn it. It's for that reason we need to make sure the tissue around the knee stays strong and able to support all the functions we require of this joint. Here’s something to try that I don’t think I’ve ever mentioned. Stand with your back against a wall. Walk your feet out while bending your knees 90 degrees so it LOOKS like you’re sitting in a chair but you’re not. Make sure your knees are directly over your ankles, which means you can’t see your feet if you look down at them. While you’re in this position your lower back should be pressed against the wall, and your shoulders and head should be touching the wall as well. You’re making a long, lean line from the tip of your head to your tailbone while your legs are working at keeping you in the sitting position. Stay in this position for 1 minute. If you feel knee pain don’t go down as far into the sitting position. If the pain continues, move up the wall a tad more. With continued use you should notice some strength in the legs AND the knees. One thing I want to mention….BREATH while doing this and all exercises. It’s amazing the people I see holding their breath in yoga positions or while lifting weights. That’s not a good thing to do. Your muscles and your body need oxygen during exertion. Have a GREAT day!!!!
suzb_00, 5 days ago
Good Saturday evening to everyone! I hope you’re enjoying this great day and that you have gotten some good movement in. I traveled this past week, and the day before I was to get on the airplane, I did SOMETHING to my back. Not sure what, but I couldn’t stand up straight, couldn’t sit comfortably; basically I couldn’t do anything without pain. 5 hours on a plane didn’t help either. But while I was out of town, when I wasn’t working I was walking or stretching. Put simply, I moved. I got the muscles warmed up and the blood flowing. That’s what helped my back feel better. What are YOU doing to keep those aches and pains at bay???
suzb_00, 17 days ago
Hey everyone. Here's another yoga pose I would like you to try out. You'll want to use a yoga mat or wear tennies for this one. Stand with legs spread more than shoulder-length apart. Turn your right leg out and bend the right knee so that it is directly over your right toes. Keep the left leg straight. With shoulders relaxed, raise your arms up and out so they're parallel to the floor. Turn your head to the right so you are looking the same way your right foot is pointing. Stay in this pose for 30-60 secones, making sure you are breathing slowly and deeply. This is called the Warrior Pose. It strengthens both legs, the buttocks, and helps with balance. Try it, but just make sure you do it on BOTH sides! Let me know what you think....
suzb_00, 17 days ago
One thing to remember, when you look down at your bent knee, make sure you can see your big toe and second toe. If you can't, move your knee back just a bit. You want to be able to see those toes. This will keep the knee in alignment.
suzb_00, 19 days ago
Hey everyone. I hope your weekend is relaxing and fun! Tell me what you're doing for activity? Walking? Running? An Aerobics or Yoga class?
suzb_00, 26 days ago
I am reading a GREAT book right now that my son suggested. It's called Pain Free by world renowned PT Pete Egoscue. It talks about how simple exercises can help chronic pain, and how one part of your body can affect other parts that you'd think are completely separate. It's a really good book. If you have chronic pain, I suggest you look it over. VERY interesting reading!
suzb_00, 27 days ago
It's a weekend, YIPPEE!!!! If you're like me though, sometimes you don't wanna get out of bed because it's Saturday or Sunday and those covers are SO comfy. Unfortunately we're all going to have to make that leap and start our days. BUT....you can make getting out of bed not quite so horrible if you try a few stretches first! Lie on your back and bring your knees to your chest. Wrap your arms around your knees and hug them for a few seconds. Bring your legs back down on the bed, relax, then do the stretch over again. Now, raise your legs so they are parallel to the wall, and rotate your foot so you work your ankles a little bit. Now ever so slowly, sit up so your legs are stretched out in front of you. While trying to keep your back straight, lean your chest down towards your thighs. See how far you can go. You'll feel a definite stretch in the backs of your thighs, but with each time you do this, you will notice less and less pull on the backs of your thighs. This is a GREAT way to get blood to your body before you start your day. Enjoy!!!
suzb_00, 28 days ago
An oldie but a goodie.....Happy Friday everyone, WOOO HOOO!!! I don't know about you, but I am happy it's TGIF! Here's a pose I think I've described previously to you but it's so easy, effective, and relaxing, I thought I'd reintroduce it. While you're in a standing position slowly lean forward from the hips. Make sure your knees are relaxed, not locked. Now lets see how far down you can reach. DO NOT STRAIN OR BOUNCE. This is a good stretch for the backs of your legs and your back, but if you strain to touch the floor you can do more harm than good. Just relax into the pose, also allowing your head and neck to relax as well. If your hands can completely touch the ground, grab your ankles and try to gently pull yourself towards your legs. This will intensify the stretch. Again, don't strain to touch the ground. This and all poses should be done gently and slowly, while breathing the whole time. Try it and let me know what you think!
suzb_00, 29 days ago
Besides work, my fiance' and I are getting ready to move to the house we just bought. One stretch I LOVE to do when I have worked my back a bit too much is the 'cat' pose. You might want to try this too, if you find your back is feeling sore for whatever reason. Get on your hands and knees on the floor. If you need pads under your knees, that's fine. Now, relax your back so it feels like your spine is moving towards the ground. Don't push it down, just relax it. After a few seconds, slowly curl your tailbone in, tuck your head in towards your legs, suck your stomach muscles in, and round your back. Hold this for a few seconds and then go back to the 'relax and arch' position. Do this at least 5 times each way. It's a great way to get blood into your back. Just be sure and breath while you're doing this pose. Have fun!!
suzb_00, 29 days ago
I've been out of town for work, so discussion has been minimal. How's everyone's week going? How much water did you drink today? I find that when I'm busy, whether it's traveling, business meetings, working on a deadline, I am always forgetting to drink my water. Does anyone have any ideas on how to make sure I get that water in, and how to know how much I'm drinking?
CarrieS, 1 month ago
suzb_ Not so much with the reoccuring back pain. more just the result of bad posture and not streching enough. If I do have pain in my back ite usually more upper back than lower.
CarrieS, 1 month ago
suzb_ Not so much with the reoccuring back pain. more just the result of bad posture and not streching enough. If I do have pain in my back ite usually more upper back than lower.
suzb_00, 1 month ago
Good to hear Genny! It's a very relaxing pose. Amazing how good it makes the legs feel.
suzb_00, 1 month ago
Here's a silly pose, but it is VERY relaxing and effective. Find a spot along a wall that you can use. Lie on your back and scoot your backside up to the wall so your legs are stretched out and resting against the wall (you're in a lying down "L" position). Stretch your arms out to either side and breath. Stay in this position for a few minutes, just breathing and relaxing. What this is doing is relaxing your back muscles and giving your legs a much needed break from blood pooling in them all day. Try it! Truly, the toughest part about this pose is getting close enough to the wall!! But it's SO worth it.
suzb_00, 1 month ago
That's great CarrieS! Glad to know they've helped. Do you have recurring back pain?
suzb_00, 1 month ago
Hello everyone. Happy Wednedsay to you. How's your week going, exercise-wise? Let me know what you 've been doing. I have done some treadmill walking, weight training, and my usual yoga/stretch. How about you????
CarrieS, 1 month ago
Hi, I've been trying the two poses you gave us a few days ago. Its really helped the back feel more relaxed. Thanks!
suzb_00, 1 month ago
Good Sunday evening to everyone! How does your week look, and have you stetched in some time to exercise? Make sure you do that, regardless of what it is. Movement and activity, don't put it off. Let me know what your plan is for this week!
suzb_00, 1 month ago
Hey marie. I was in a car accident many years ago. I learned a ton from all the therapy I had, and one of the things I learned is that back strengthening exercises are good for everyone ALL the time, not just those times when the back is sore. I also learned that any extra weight will affect your back. It's an unfortunate fact of life. Losing even a little weight helps back discomfort. Just another good reason to eat better and get active.
suzb_00, 1 month ago
I said "two poses", didn't I? Here's the second one, and it counteracts what the first one does: lie on your back with your legs bent at the knees. Slowly bring your knees to your chest, raise your chin to your knees, and hold that pose for 10-30 seconds, all the while breathing deeply. Slowly return to the starting position. This is a simple stretch but it releases tension in the lower back and just feels good. I do this one several times a day. Try it and let me know!
Marie, 1 month ago
Hi suzb, my back went out a while ago and this was one of the stretches the therapist had me do multiple times a day. It really helped. She also said my bad lower back is due to the belly I am unfortunately have...
suzb_00, 1 month ago
Hey everyone, when you post a response would you mind adding it in the 'comment' section above? I notice I've missed some comments and I don't want to miss any of them! Thanks. Also, someone mentioned the yoga poses and asked for some pictures of the poses. We're working on getting some pictures of the poses posted. I'll let you know when they're here. In the meantime, here are two poses I'd like you to try: If you can, lie on your stomach on the floor, legs together, palms down, arms outstretched to the side. Relax your back in the position for a minute. Then what I'd like you to do is position your arms as though you were going to do a push-up, but don't. Now, slowly lift your head and chest off the floor while keeping your shoulders relaxed. Go just as far as your comfort level allows, no further. DO NOT STRAIN YOUR BACK. After practicing this pose eventually your upper body will not touch the floor. This is a slow, deliberate movement. If possible, take a couple deep breaths, and then slowly return to the floor. This is a great stretch if you sit at a desk all day. It gives those vertebrae a chance to breath. Remember, "slowly" is the key word here. These poses should not be rushed! Have fun and let me know if you tried it.
suzb_00, 1 month ago
Hey BG. Are you getting the same bad weather other parts of CA are getting? Be careful if you are! Right now we're talking about what sort of exercise we do, and how to fit it in to a busy day. Do you have a favorite activity?
BG, 1 month ago
Great group title. Just joined today and looking forward to good support and tips. Would like to meet others in Northern Calif. Looking forward to getting new ideas and support!!!
suzb_00, 1 month ago
carole54 tried one of the yoga poses I mentioned. Has anyone given yoga a try? Let us know how you're doing.
stasia1982, 1 month ago
On this site people have been talking about "The Biggest Looser" so today I went on line and watched it on - line while doing a yoga DVD. So much of the show is verbal you do not really have to watch... so this was fun for me. My kids love yoga at home. They love crawling under my down dog, sitting on my king cobra, and trying to be a taller tree, or smaller child than me...
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