Tag Archives: avoid

5 Reasons You Should Avoid Celebrity

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Do you dream of becoming rich and famous? You might want to stop at “rich” and leave fame alone. Being a sought-after celeb might look glamorous and exciting — who doesn’t want to be adored by millions? — but the truth is that fame can be a lonely, confusing, and even frightening condition.

Paparazzi

reasons to avoid celebrity

Image via Flickr by Gribiche

How would your day have been different today if a team of photographers had been waiting outside your house when you woke up this morning, hoping to grab an unflattering or compromising photo of you? They’re ready to swarm you if you try to go for a walk, or run to the store for milk, or if you’re just tired of being cooped up inside. Want to go out for a few cocktails? They’re standing ready to capture and publish anything you do, so be careful. And this isn’t just happening occasionally; this is your new daily reality now and it never ends.

Rumor Mills

Now imagine that your old flame, or your new beau, calls and asks you out to lunch. Those photographers are waiting to sell photos of your lunch date to a tabloid. If you become famous, everything you do (and a lot of things you don’t do) will be written about, discussed, repeated, analyzed, and picked to death by the press and your fans. Are you ready to have your dirty laundry aired in public every day? That’s the celebrity’s reality.

A Target for Hackers

Do you worry about identity theft and cyber crime? If you become famous, your data becomes a highly lucrative target for hackers. While these criminals might want your bank account numbers, they are even more interested in your private messages, intimate photos, and other personal business. Your most private moments become valuable when you are famous, and they are always under siege.

Superfan… or Stalker?

Many celebrities have had scary run-ins with fans, and a few have even been murdered. Miley Cyrus’s stalker tried to enter her house with scissors and told police that he was married to the singer. A woman claiming to be God once showed up at Justin Timberlake’s house, claiming they were destined to rule together. Madonna’s superfan stalker jumped a fence at her home and said he was going to either marry her or slit her throat. He went to jail and later to a mental hospital, but Madonna had to fear for her life again when he escaped the hospital and was missing for a while.

Trust No One

Would you like to be surrounded by friends who might just be using you to get close to fame and fortune? So-called friends of famous people often sell stories to gossip magazines or lead scandals to the press. Celebs often don’t know who to trust and have a lot of trouble maintaining friendships and relationships.

Public life seems glittery and alluring, but the truth is fame has a dark side, too. Isolation, mistrust, fear, and complete lack of privacy are a high price to pay for celebrity status.

 

 

The 12 Pitfalls of Christmas And How To Avoid Them

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vivienne_imgWhen a relationship is already struggling , Christmas can intensify that struggle. Instead of being a happy celebratory time, Christmas completely drains the joy. If you are already feeling a little under the strain and under supported, this article is for you.

The 12 pitfalls of Christmas and how to avoid them

 1 Too High An Expectation

We all have the wish for the perfect, romantic moment with the perfect gift when all our Christmas fantasies come true. There is an enormous sense of expectation on the big day and a lot of people aiming for perfection. This quest for perfection and the best Christmas ever can drain us and render both our Christmas and our partner’s efforts a disappointment. We all deserve to be happy and sometimes happiness is best reached when we stop the pressure. High expectations usually only lead to …..

2 Disappointment

The disappointment can be crushing because it feels so symbolic, as though if we are unhappy even at Christmas then we must be fundamentally miserable together. We can feel that “we” as a couple don’t want the same things in life just because “we” don’t want the same things at Christmas.

Perhaps we need to compromise our expectations, agree on how we will spend our time and efforts. “Good enough” can be very happy indeed. Decide to do something lovely for each other, so you both experience your special moment, so that potential disappointments can be curbed this Christmas.

 3 Negative Mindset

If we feel we’ve over-compromised or that we’re taken for granted before we start, then we enter into any conversation with a negative attitude which sets us up to have an argument or to fail in general.

If we look for the negatives and only notice events or things that are less than perfect this can lead to……

4 Over reaction

We all have the ability to massively over react. If we are tense to begin with, then the seemingly small stuff can push us over the edge from calm and composed to tantrum and distress. The number of people that argue over the practicalities of Christmas is probably close to 100%.

One particularly stressful practicality is packing the car. Let’s face it, this is basically an argument in a boot!  Mindset is key when it comes to the arduous errands around Christmas. If you find yourself thinking “what a nightmare all this stuff is” and “no way is it all going to fit into the car” …. Think about this before the day of travel and also turn that around to think “how great that we can give so many presents” and “This is going to be so much fun”.

After all, why spend all this time and energy and money buying the presents if you’re going to complain about packing them and the subsequent journey?

Some people have better spatial awareness than others …. be honest with yourself … how good are you at filling every crevice efficiently?  If the other person insists on doing it, let them get stuck before you wade in with your suggestions.

 5 Who’s rule is it anyway?

Christmas can seem as though it comes with an invisible but very real rule book. This rule book to be based on absolutes about the fundamental questions such as, ‘Who to spend Christmas Day with?’   Often families feel they must spend Christmas together.  Christmas Day seems to be symbolic of family and therefore if you don’t spend it with your family, you feel judged that you aren’t behaving in an accepted way. These emotionally laden rules lead to …..

6 Stress in various relationships

Many couples argue over whose parents’ turn it is to visit, and whose tradition to follow.  It may seem uncharitable and selfish to spend time with people whose company you actually enjoy.
Just because you’ve spent it with one set of people for the past 5 years, doesn’t mean you would be insulting anyone to have a change.  Handling that situation need not be as difficult as you may fear it is.

Family dynamics go into over drive. Various family members can battle over status and following certain traditions can equate to personal victories or be perceived as slights. Siblings can start to regress into squabbles befitting adolescence not middle age!

Everything can feel as though there is a hidden agenda and negative communication; even gift giving can be perceived as point scoring.  Christmas day can be reduced into a competitive battle ground with everyone trying to assert their status, for example, who’s in charge, who carves, whose pudding is better, who wouldn’t have bought the pudding but made it from scratch, whose present is more expensive, better thought out?  Competitiveness creeps in to cause many underlying feelings of guilt and undermining. Christmas is reduced to a series of unpleasant negotiations.

Focusing on how you and your partner really want to spend Christmas in a fashion that will make you truly happy is the key to sidestepping the unpleasantness. Thinking about happiness as the goal of the day and not point proving or following arduous tradition keeps you on the right track.

7  Quest for perfection

Women can often feel that how well they “do” Christmas is symbolic of how much they love and how good a wife and homemaker they are.  Women can end up putting so much pressure on themselves to get it all perfect that they set themselves up to fail, because they become stressed and grumpy therefore less fun to be around. This stress can lead to ….

8  Feeling Overwhelmed

FUN is the point of Christmas for most of us.  So, if the process of preparation drains the joy of the day, then your priorities are misconstrued however well intentioned.

Children and even partners only notice the stress – they don’t know the difference between good enough and perfection. So halve your “to do” list and go without some of the food and events but do what you are doing with a smile and you will enjoy it to and so will they!

9  Feeling Lonely  

Generally, husbands/male partners tend to care and plan somewhat less and the other partner feels “slighted”  or dismissed … that what they want to talk about is irrelevant … and this feeling of being ignored leads to ….

10  A sense of isolation

We can all feel lonely in a crowded room and never more so than at Christmas. This sense of isolation and being on your own with everything can cause stress. You can feel as though you need to take responsibility for Christmas and the emotional wellbeing of everyone and this becomes overwhelming.

Christmas and its scripts can put emotions and relationships into intense mode …. you’re supposed to feel joy and it can work to the contrary by making you feel more lonely, less connected, less valued, more miserable.

Communication is key to avoiding this pitfall. Talk to your partner about what you need to. However, you also need to talk to yourself. Strategize your efforts so that they will pay off and not completely frazzle you. If you don’t get the help you need, do less. Be fair on yourself too so that you don’t feel alone with it all this Christmas.

11  Working too hard

One partner feels taken for granted.  One partner isn’t pulling the same weight in effort as the other.  It feels symbolic that “if my partner doesn’t care as much about Xmas as I do, that means he/she doesn’t love me”. This sense of disproportion within the relationship can lead to….

12  Arguments and Disappointment

Overall, there are high expectations and the whole feeling of pressure to make this the “absolutely perfect family day” … and then add some alcohol to that and emotions quickly rise to the surface causing tension.

So logistic planning is helpful eg who’s going to contribute foodwise/drinkswise/presents …. all of this needs careful discussion beforehand.

Financially, parents tend to spend lots of money on their kids and then that sometimes leaves less for your partner’s present eg combining a Christmas present with a birthday present … it becomes a financial transaction rather than a giving or romantic one.  This is not a positive attitude to present-giving unless fully agreed with the receiver.

It is a very extended time together from eg 10 am – 9pm or even longer when visiting relatives far away which means an overnight stay is included.  So if it’s someone you don’t see regularly because you don’t want to, that too brings huge pressure of interaction to spend 36-48 hours with those people.

If you feel your relationship is coming to an end, then buying presents for the maybe “last Xmas” feels like a death looming.
How to step over these pitfalls

Whatever you decide, make that a positive decision.  Go into the situation with a positive mindset …. set it up to succeed.

Think about it – any time you meet a person who is complaining, down on themselves, or generally miserable, then your heart sinks and you don’t feel so good.

When you are greeted by someone who is smiling, open and interested, you feel their energy and the joy begins.
Prepare as best you can regarding travel logistics, presents without going into huge debt and agreeing who makes the gravy.  Have all the necessary conversations so that everyone’s expectations are met.

If there are still some issues, this is where you have to decide whether you are going to spend time with these people or not.  And if you decide that you are going to be with them, then this is when you decide how you are going to feel and behave.  If you go in with a smile on your face, you will feel happier and your experience will be happier.

We can all survive and even enjoy Christmas 2013!

Mindset is the key to a happy and fun Christmas Day.

Wishing you a happy Christmas Day.

From: Vivienne Goldstein (Relationship Coach) and
Dr Lucy Atcheson (Psychologist)

We hope this article is helpful. If you would like some bespoke therapeutic support for your relationship at one of our workshops supporting women to enhance their relationships please contact us at

Lucy@counsellingpsychologistlondon.com or Viv@viviennegoldstein.com

Royal Ascot Style Guide: What To Wear

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Royal Ascot is just around the corner, and for many, the unique dress code, that is so synonymous with the five day festival, can be a sartorial mine field. Fortunately we have a ten step guide to looking your best and avoiding any awkward faux pas.

Royal Ascot Fashion

1)   In general: Sartorial Sage and Former Editor of Vogue, Diane Vreeland once said, “Elegance is refusal” and the same goes for Royal Ascot – understated elegance is always a winner.

2)        Ladies’ hats: An essential accessory at Royal Ascot and from top hats to berets, flying saucers to feathered fancies, hats of all shapes and sizes will no doubt be on display. Show pieces are all very well and it’s fine to be bold but make sure you don’t scare small children, animals, or for that matter, horses. Avoid the much-maligned fascinator.

3)        Morning Dress: Formal gentlemen’s dress from the 19th century and obligatory if you’re in the Royal Enclosure. Make sure it’s well fitting and neither too tight nor too big. In the words of tailor Matthew Cartwright of Noden & Winsor, “If you don’t know your chest size, find out before it’s too late.”

4)        Top Hat: The fit’s key. Not so big it falls down over your ears and not worn at a jaunty angle.

5)        Dresses: You may well end up in a club after racing but the dress code stipulates that daytime dresses and skirts should be ‘of modest length, defined as falling just above the knee or longer. Straps on dresses should be at least one inch wide. It means anything strapless, or that’s too short or tight should be consigned to your wardrobe.

6)        Pants: For men and women are essential, but should never be on show. Ever.

7)        Shoes: Opt for comfort as you’ll be on your feet all day (hopefully). Chaps, shiny shiny, pointy shoes are not a good idea – patent is out and is not due to make a resurgence any time soon. As for stilettos, girls be aware you will sink on turf. Low-heeled courts are ideal and will avoid you having to purchase a cheeky pair of plastic flip flops at the end of the day, because your brand new heels have made your toes bleed.

8)        Umbrella: It’s Britain. In June. It shouldn’t rain but it might so make sure you’re prepared.

9)        Accessories: Diamonds are acceptable, you’ll be pleased to know. But leave the big shiny watches at home. If it’s large enough and shiny enough to blind a small child (or jockey – they’re around the same height) avoid.

10)     Enjoy: Royal Ascot is one of the most glamorous and exciting weeks of the year. Dress up, enjoy the people watching and cheer on the horses in each of the 30 races taking place over the week.

Royal Ascot runs from Tuesday 18th June to Saturday 22nd June. Featuring 30 top class races, including seven QIPCO British Champions Series contests, it will be broadcast live on Channel 4 for the first time this year from 1.45pm until 6pm each day.

The Princess and The Pranayama By Cheryl MacDonald

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prince william turns 30. Kate middletonBy Cheryl MacDonald BA Hons E-RPYT, Perinatal Yoga teacher and Childbirth educator

 

The now glowing Kate Middleton, Duchess of Cambridge has given up her punishing exercise routine in wake of her pregnancy and is now practising yoga to help ensure a natural, drug free birth for the pending heir to the throne.

Why yoga during pregnancy?

Yoga is being hailed as THE form of exercise of pregnant women everywhere, allowing mother to remain fit and flexible while building a strong mind and body to prepare for childbirth. The focus of yoga during pregnancy works on relaxed stretching (asanas), yogic breathing (or pranayama) and deep relaxation or savasana. Yoga during pregnancy and also post-partum with baby can decrease the incidence of antenatal depression and has been proven to actively encourage mum and baby bonding, even while in utero.

 

Where do I start with prenatal yoga?

I highly recommend if you are completely new to yoga, then you should join a special prenatal yoga class with a properly qualified perinatal yoga teacher (200 hour yoga teaching qualification with specialist perinatal yoga training a minimum.) If you are a yoga newbie and do wish to practice yoga in the first trimester, look towards relaxing poses and deep breathing, focusing on meeting and getting to know your baby.

 

Five safe yoga postures for pregnancy

Here are some easy to try yoga postures to try at home. Remember that unless you are an experienced yoga practitioner with an existing practice, you should not undertake yoga until 14-16 weeks gestation.

 

Cat Curls (Bidalasana): Bidalasana helps relieve lower back pain and to release the length of the spine, a common problem during pregnancy.

– Get down on your hands and knees with hands placed directly under shoulders and knees under the hips.

– Inhale and lift your heart, stretch back through your tail and concave your spine.

– Exhale and roll your spine, lowering the head, pressing through the hands back to straight back.

 

Cat Curls in pregnancy differ from your normal cat curl as we don’t curl the abdomen towards the floor, after curling up we simply return to flat back or table top.  Repeat following your breath – Inhale as your curl the spine up and exhale back to flat back.

 

Childs Pose (Balasana):

– From any kneeling position, sit your tail back toward your heels.

– Take the knees as far apart as you need to to make your bump comfortable.

– Sit back as far as is comfortable and rest your head toward the mat. If you can’t reach your head to the mat, rest your chin on your hands.  You can stack your fists and rest your forehead there or use a block if you can’t quite get down. Otherwise, you can stretch your arms out long in front of you and lower your head all the way to the mat.

 

Avoid balasana if suffering from sciatica.

 

Bound Angle Pose (Baddha Konasana): Baddha Konasana is a classic pregnancy yoga posture and is excellent for helping to open up the hips and pelvis in preparation for birth. This is a posture that be practised at night while reading a book or watching TV and is especially important for the later stages of pregnancy in the third trimester.

 

– Sit on your mat with the soles of the feet together.

– Bring your heels as close to the groin as possible and pull the shoulder back and down away from the ears to straighten the spine.

– Hold the feet with the hands and (with a straight spine) begin to gently bend forwards from the hips – only as much as is comfortable – please do not squish your baby!

– Remember to breathe in and out through the nose.

 

Downward Facing Dog (AdhoMukkhaSvanasana):  Downward dog can be practised with feet wider apart than normal to accommodate your bump, although ideally no further apart than hip width.

– Push into the palms of the hands and pull up on the hip bones.

– When and if ready, takes the heels to the mat. It’s fine to keep the knees bent when pregnant and focus on stretch from hands to hips, lengthening the back.

 

Only hold any inversion for 5 seconds during pregnancy and if you feel dizzy or nauseous at all, come back down onto the mat and into child pose and relax.

 

Yoga Squats (Malasana): Squats are great for building strength and stamina during pregnancy and in preparation for birth. Many women like to squat while birthing. As you get bigger in pregnancy, use props such as blocks, bolsters or a rolled up blanket to rest your bottom on. Focus on relaxing and letting your breath drop deeply into your belly.

 

– Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward.

– Squat toward the floor as though you were going to sit down in a chair.

– Contract the abdominal muscles, lift your chest, and pull the shoulders back and down. Most of your weight should be toward your heels. This can be done against the wall for support.

 

Remember to avoid wide legged postures if suffering from pelvic girdle pain or PSD.

 

Cheryl MacDonald is the founder of YogaBellies which specializes in perinatal yoga and natural birth preparation. She created the Birth ROCKS natural birth preparation method and has trained over 70 YogaBellies teachers across the world and has been working with birthing women for almost ten years. She is mother of one lovely three year old buy and lives with her husband in the west end of Glasgow.

 

How To Survive Travelling With Teenagers.

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Thelma & Louise’s Travel With Teens Survival Guide

Members of the women’s online travel community have offered their top tips for avoiding the holiday hell of teenage tantrums

Members of women’s online travel community Thelma & Louise aren’t keeping to the “Mum’s the Word” mantra of old when it comes to dealing with wayward teens on their travels. Travelling with a teenager can bring a host of challenges, but the Thelma & Louise ladies have been sharing their top tips on the best ways to travel without a teenage tantrum in sight.

The women-only website (www.thelmaandlouise.com) has members of all ages, and although the site is a tool to meet like-minded travel companions, many members have husbands and families at home. When a member asked a question about the best ways to family fun, not holiday hell, other mums were quick to share their tips.

Thelma & Louise member Deborah Klaassen, who has also written on this topic for the Airtours blog, said, “Relaxing holidays might seem beyond reach when teenagers are involved, but there is a way to get through travelling with teens. I suggest starting the holiday off on the right foot with generosity and kindness, and make sure teens don’t get bored by bringing games, magazines and other things that they might find interesting.”

“If teens start to act up, try to understand what they’re going through. Don’t be too harsh if you feel that they’re spoiling the holiday by being moody, lazy or difficult. Have some empathy. Don’t make fun of them, embarrass them or tell their secrets. All you can do is address these subjects in private.”

Seeming to join the discussion, Psychotherapist Kitty Hagenbach wrote in The Times Weekend in early November 2011, “Before puberty there’s a huge increase in the number of neurones in the brain. At puberty these are pruned back so we can become ready for the complexities for adult life… The brain is effectively being completely rewired, so parents need to moderate their expectations. You can’t expect someone to behave in an adult way when he or she is in a half-baked place”

Christine Davies, one of the founders of Thelma & Louise knows all too well the trials and tribulations of teen travel. “I was blessed with twins, so had double the trouble when we travelled as a family. Although we had our moments, now my family is fully grown we cherish the times we spent on adventures together. To see Thelma & Louise members inspiring and guiding each other on matters like this brings another great resource to the website – real advice for real women. Long may it continue.”

Inspired by the great advice coming from the members, Thelma & Louise have drawn up a survival guide for travel with teenagers:

1. STAY CONNECTED: For the Facebook generation nothing is more important that staying in touch with their friends. Allow teens an allotted amount of time each day to read their mail and chat online with their friends. If they have this time to connect and chat, they will be more willing to do family activities as well.

2. PRIVACY & SPACE: Give teens some space to be themselves. Consider booking them their own room, or interconnecting rooms so supervision is close but not too close. Give them the opportunity to learn to do things on their own, obviously making sure that they are safe. They should learn that responsibility will bring trust and freedom.

3. CHOICE: Ask teens in advance to make a contribution to the holiday in the form of ideas and suggestions. Ask them to draw up a list of things that they would like to do, and try to dedicate time to activities they’ve chosen. A fresh approach to travel or a new activity might bring joy to all the family.

4. FREEDOM: Discuss your rules with teens, and listen to their objections. Denying them the right to freedom altogether is setting up for a failure. Tell teens where they are and where they aren’t allowed to go, what behaviour is acceptable, and what time they have to be back. Be strict about these rules, but be reasonable too.

5. TECHNOLOGY: Take at least two mobile phones on holiday, ensuring they function abroad, so a teen can carry one if they spend time away from the family. Explain that they’ll have to pay the bill themselves if they use the phone to call their friends back home.

6. WOW FACTOR: Think of a way to give teens a special experience during the holiday, something that they will never forget. If they are looking forward to something that will make their friends say, “Wow, I wish my parent would do that”, their interest will be peaked. Look out for a local concert, a theme park, an adrenalin sport or an activity popular with their idols.

7. CRUISE: On a family-friendly cruise line, life on the ocean waves is a fantastic holiday for teens. Many modern ships are filled with activities, special attractions and experiences that appeal to a young crowd. Encourage teens to make friends as they will be in a fairly safe environment and can be independent for most of the time.

8. PATIENCE: Avoid escalating fraught situations by learning what is really important and what doesn’t matter in the bigger picture. Conflict isn’t always avoidable, but be reasonable and don’t lose your temper. And keep in mind that teens will eventually grow out of it.

As one member said, “I’m sure I was a horrible teenager to travel with, but now I’m really grateful my parents dragged me around lots of incredible places and gave me many amazing memories.”

Thelma & Louise is a free, online community where women, friendship and travel come together. For more information or to become a member, please go to www.thelmandlouise.com

ENJOY THE SUN SAFELY THIS WEEKEND ADVISES CANCER RESEARCH UK

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AS Britain looks forward to the first ‘BBQ weekend’ of the year, Cancer Research UK is advising people, particularly those with fair skin, to enjoy the sun safely, be SunSmart and take steps to avoid getting sunburn.

Temperature predictions for the weekend are expected to remain unseasonably warm for April, with parts of Britain hotter than the Mediterranean.

Caroline Cerny, SunSmart campaign manager at Cancer Research UK, said: “A sunny weekend is the perfect opportunity to get outdoors and enjoy the weather, particularly as some sun is good for us. However, before heading out to relax in the garden, taking a trip to the beach, or even just walking about town, think about your skin and the steps you can take to cut your chances of getting sunburn.

“Enjoy the sun safely – relax in the shade, cover up with hats and loose clothing, and use at least factor 15 sunscreen with a four or five star rating to protect your skin from sunburn. As well as being painful and unattractive, sunburn is a sign of skin damage that can increase your risk of skin cancer.”

Now in its ninth year, Cancer Research UK’s SunSmart campaign is encouraging people to enjoy the sun safely and avoid sunburn by offering advice on how best to protect against too much ultraviolet radiation (UV) which as well as being the major cause of skin cancer, also leads to premature ageing of the skin. Sunburn is a sign the DNA in your skin cells has been damaged and even though the redness will fade, the damage could remain and lead to serious problems in later life, including the most dangerous form of skin cancer, malignant melanoma.

To find out more on how to enjoy the sun safely, skin cancer and what to look out for, visit Cancer Research UK’s SunSmart website at www.sunsmart.org.uk.

5 Exercises to Avoid Lower Back Pain

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According to the British Medical Journal, most people suffer from lower back pain at some point, and while many people recover, between 10 and 25 percent of people with low back pain have long periods where they’re unable to work. Treatments for back pain include painkillers, physiotherapy, osteopathy or even surgery. But, according to top personal trainer Greg Brookes (http://www.gbpersonaltraining.com/) many people can alleviate their pain through practising five simple exercises.

We would like to remind you to consult with a schooled doctor to guide you with your healthcare needs before starting a fitness program.

1. Stretch your Hip Flexors
Your Hip Flexors are a group of muscles responsible for raising your knees to your chest. They are a very active and easily get involved in movements that they are not primary designed to do. The Hip Flexors over activation and lack of stretching often results in a shortening of the muscles. As the muscles shorten they start to pull on the Lumbar Spine and ultimately create a more Lordotic curve in lower back. This posture is easily recognized with the buttocks pushed out at the back and belly protruding out at the front.
Solution: Stretch the Hip Flexors by taking a deep lunge position, rotating your pelvic bone towards your chest and bracing your abs.

2. Lengthen your Hamstrings
Following lengthy periods of sitting with bent knees the Hamstrings shorten. Shortened hamstrings attach to the bottom of your pelvis and prevent correct rotation of the pelvis during forward bending. An inability to rotate at the pelvis results in a compensation in the lower back and ultimately lower back problems.
Solution: Stretch the Hamstrings by sitting with your lower back against a wall and straightening your legs. Keep the chest up and proud.

3. Improve Thoracic Spine Mobility
The Thoracic Spine is situated from the base of the neck to the mid back and is anatomically designed for movement. The Lumbar Spine with its larger vertebrae is designed for stability and lack of movement. Most people due to repetitive seating positions have “locked up” Thoracic Spines resulting in limited movement. The Lumbar spine is then forced to produce movement that it is not anatomically designed to perform and hence lower back issues.
Solution: Mobilise the Thoracic Spine by sitting tall on a backless chair and holding a stick across the shoulders. Brace the abs to lock the lower back and rotate slowly alternating sides.

4. Strengthen the Inner Core
The Inner Core is designed to work as a compression chamber to support the Lower Spine. The Pelvic Floor and Diaphragm are on top and bottom, the Transverse Abdominis goes around the sides and the Multifidus is at the back. An inability, through excess sitting, to activate the inner core leaves the Lumber Spine “Naked” during movement.
Solution: Strengthen the Inner Core by lying face down with the head on the hands. Breathe in deeply and push the belly into the floor, then breathe out deeply and pull the belly off the floor.

5. Use Correct Abdominal Training
The world’s obsession with flat stomachs and 6-pack Abs has resulted in a whole multitude of abdominal exercises. Unfortunately the majority of these exercises go against the true function of the Core muscles and only exacerbate existing problems. The Cores primary role is to provide stabilisation and a strong platform for other muscles to function from. Sit ups and crunches work in the total opposite direction of the Cores true function and only increase excess flexion in the Lumbar Spine. These exercises in turn increase the hunched over desk seated position and further stimulate and shorten the over active Hip Flexors.
Solution: Work on Core Stability by holding a rigid Press Up position while slowly raising one arm and taping the opposite shoulder. The less conditioned can omit the shoulder taps.

You can see videos of all the exercises required to create a strong core to prevent lower back issues by following Greg’s “Core Conditioning Course” here: http://gbptmembers.com/store/products/33