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Sarah's Personal Profile

Goals

  • Eliminate neck and shoulder pain.
  • Strengthen the mental, emotional and physical aspects of the body.
  • Decrease anxiety.

Program

  • Bodywork as needed.
  • Practice strengthening and stretching exercises daily.
  • Modify daily habits where necessary; nutrition, posture, ergonomics, posture, etc.
  • Study anxiety workbook and eventually start the anxiety journal I will have for you.

Exercises

STRENGTHENING
  • Perform each exercise in sequence, then repeat as many times as the specific exercise recommends.

 Everyday, whenever you can without looking like a freak in public.
Do as often as possible w out looking like a freak in public.

3-5x per week. 3x 1 min each time. PALMS UP

Before every workout. 10-20 reps. REACH.

3-5x per week. 3x 1 min each time.

3-5x per week. 10×10 second holds is the goal.

3-5x per wk. 3x 1 min

3x per wk. 2-3x 15 reps

3x per wk. 2-3x 15 reps: alternate with exercise above.

3x per wk. 2-3x 15 reps: alternate with exercise above.

3x per wk. 2-3x 15 reps

3x per wk. 2-3x 15 reps. Use all different angles as if you were at work.

 

STRETCHES
Everyday, 1-3min each time. As often as you want.

Neck traction device. 2-5 min everyday.

Hold for 2-3 minutes. Goal is shoulder on ground. BREEEAAATHE

 

Lifestyle

  • Hydrate. Use electrolytes and coconut water.
  • Work up to an alcohol cleanse of 21 days. Moderate and experiment so you can truly see how it affects your anxiety.
  • Try probiotics. I like Green vibrance
  • Make sure you are getting enough protein. (1.4-2.0 grams per kg of body weight for daily intake.) Read more here.
  • Journal (once i get you the journal).