Great way to relieve neck and upper back pain

Quick video showing a great way to relieve upper back and neck pain.  Please take a look and let me know what you think.  I really hope this helps you out.

I have definitely had my share of neck pain over the years.  I also stand all day while working and at times my posture really gets bad and makes my neck hurt.  Doing ‘this’ has helped a ton.  First it reminds me to keep good posture and to stay loose.  As soon as I start to hunch or slouch I can adjust.

Also it is a really nice stretch and after just a few minutes I notice a lot of the tension and tightness easing up.

 

So if you need help putting that little belt system together just let me know send me and email or message me or whatever is easiest but Ill try to walk you through it again.

  • First take the middle of the belt and place it in the center of the small of your back.
  • Then bring it around in front of your stomach and then both straps go over your shoulder just like a backpack.
  • Once the straps are over your shoulder cross them over each other and let them fall towards your hips.
  • Pull them in front of you.
  • Now you can pull them forward to start to get a good stretch.
  • Adjust them as needed so its nice and comfortable.

 

You can tie it off if you want to wear it like that for a bit or you can just do some nice stretches while your shoulders are pulled back.

 

I really like wearing it for a bit.  Its great to wear while responding to emails because as I am typing I can do some light stretching and really loosen up my back, traps and neck.

 

So give it a shot and let me know what you think!

The Three T’s of Anti-Bullying

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With the new school year rolling in, there is a lot on parents’ minds.

  • Does my child have enough pencils, notebooks, and folders?
  • Did I remember to pack their lunch today?
  • I wonder what kind of papers I’ll have to sign when they get home.

One thing that parents might forget to think about is bullying. Whether your child gets bullied, witnesses bullying, or is the bully, this is something that needs to be addressed as early as possible. It is important for parents to teach their kids how to communicate with bullies and how not to accidentally become one. Luckily, there is a simple three-step system for communicating with bullies, which will help your child understand the importance of the subject.

The Three T’s: Talk, Tell, Tackle.

The first T in this anti-bullying process is “talk.” The first time a child gets bullied, he or she should simply talk to the bully and let them know that their words or actions hurt them. Children can be brutally honest, and sometimes children simply do not know that what they’re saying is hurtful. The first T, talk, teaches kids how to have a conversation with someone about their differences. The problem can easily be nipped in the bud at this stage.

The second T is “tell.” Let’s say a bully walked up to your son and started making fun of his glasses. Your son did the right thing and spoke to the bully about how his words are hurtful, but the bully continually makes of your son’s glasses day after day. At this point, the right thing to do would be telling a trusted adult. This could be you (the parents), his teacher, the principal, or a school counselor. That adult can then mediate the issue and hopefully stop the hurtful words.

The third T is “tackle.” This may sound violent, but the real objective here is for your child to show the bully that he or she is in control of the situation. If the bully from the previous example continues making fun of your son’s glasses and begins physically pushing him or hitting him, we believe it is then okay to tackle. Tackling means taking the bully to the ground, sitting on top of him, and asking him to stop. Once your child establishes that he is not scared of the bully, the problem will most likely end.

The most important thing to take away from this is teaching your child not to retaliate with violence on the first offence. It’s important to teach them how to communicate with their words and have a conversation about differing opinions. The only time that it’s okay to skip “Talk” and “Tell” is if your child is being physically attacked. Then it is okay for he or she to go straight to “Tackle.”

And, there you have it. Although these three steps sound easy, it is something that children need to learn and practice. The best way to do that is going over it with them often and making sure they understand why they’re doing each step. If you would like more information about this, please contact our self defense instructors at Scranton MMA through our website, at ScrantonMMA@gmail.com, or at 570-851-2987.

7 Ways to Reduce Stress in College

As a recent college graduate, you can be assured that I have experience in dealing with the stress that comes with it. Between going to classes, keeping up on homework, balancing internships and finding time for friends, the stress can become overwhelming. Throughout my four years of classes at The University of Scranton, these are the 7 ways I have been able to reduce stress in my own life. I hope you find them helpful!

Go outside.

Classes, internships and jobs can leave you cooped up inside all day. The fluorescent lights and lack of fresh air can make you feel confined and uncomfortable. Try finding time to sit outside throughout the day. Doing homework at a picnic table, studying on a bench or just reclining on an open green can refresh your mind and leave you ready for the next task at hand vent to someone you trust.

It can be a close friend, your mom, or even a professor you feel comfortable with. Sometimes getting things out of your mind and into the air can help you feel better about tackling all the things you have to do this week. It might even help you realize that it’s totally doable and you’re stressing out over nothing!

Eat well

In times of stress we tend to make bad food choices. We turn to caffeine products, sugary sweets, and carb-filled snacks to hold us over until the next meal. Unfortunately, these kinds of foods can you leave you groggy and falling asleep during classes. If hunger hits and you need something quick before class, grab a piece of fruit or string cheese from the POD. These snacks will leave you energized and ready to take on your busy schedule!

Drink WATER!

This goes along with my previous point. A cup or two of coffee is great in the morning to get you going, but the real secret to staying alert and energized is water. When your body is hydrated, it performs at its best and you will be able to think more clearly. Next time you feel drowned in school work, put down the energy drink can and reach for the water!

Take a fitness class

One of the best ways to reduce stress is taking a fitness class. Exercise release happy hormones in your brain that can let you escape your problems even if it’s just for an hour. Exercise can also help you feel more energized and excited to get back to your work AND it’ll help you sleep at night. So, whether it’s dancing, lifting weights, basketball, or kickboxing, get your butt out there and sweat the stress away!

Get enough sleep

We all hear it, and we all refuse to believe it applies to us, but sleep is SO important. Without sleep you can become irritable and sluggish, leaving you feeling too tired to get anything done. It may seem like a good idea to stay up late and get those extra hours of studying in, but that time would be better spent sleeping. Try to get your 6-8 hours per day and schedule your homework for a better time.

Use a planner

Now you might be thinking, “How am I supposed to exercise, sleep enough, AND get all my school work done?” Well, you’ve asked the right person. I am a firm believer in using an agenda, planner, schedule, or whatever you like. I find writing everything in a planner keeps my to-do’s organized in one place and keeps me accountable for finishing them. Crossing off things as I finished them was a surprisingly awesome feeling that motivated to get my work done!

And there you have it. Those are just seven ways you reduce stress throughout your college experience. Keep your mind and body healthy and get organized. You’ll be surprised at how much better you feel after trying just a few of these tactics. Good luck and have a great semester!

how-to-reduce-stress

Tips To Keep You Safe During Self Defense

So today I did a quick talk where I shared some tips that will help keep you safe if you are ever attacked and find your self having to defend yourself.  These tips do not involve techniques they are all mental but they will help keep you safe regardless of how much training you have done.  Obviously the more training the better. So let me just share these tips quickly and if you have any questions please let me know.

Self Defense Tips

 

Be Confident

First things first you have to know you are ready and that you will be okay.  Do not let fear getting into your mind at all.  Now training is something that will definitely help you here.  The better your training the easier it is to be confident.  At first when I was training in a karate like style I was not truly confident.  It helped and I thought I would be okay when I needed to defend myself but it wasn’t until I got pretty good in Judo / BJJ that I was truly confident in defending myself.  And its a great feeling to have.

Know Your Strengths / Weaknesses

This will help a ton.  Simply put you want to know where you are strong and try to make the ‘fight’ happen there.  Avoid your weak areas at all costs and make sure that is not what determines the outcome of the fight.  I know I am strong in terms of throwing or in the clinch and on the ground if I end up there.  So I want to make all self defense situations about throwing if I can.  I dont want it to look like a boxing match at all!!

Remember The Goal

To be honest a lot of people really mess this up!  The goal of a self defense situation is to get home safe.  That is it.  You dont need to look cool, you dont need to hurt the other person and you dont need to try a cool move you learned on youtube.  You just need to get home safe.  Make sure your ego does not get the better of you.

HUSTLE

No matter how good you are.. or how strong the other guy is.  You should 100% out work your attacker. Your life is in the line.  Make sure you do everything you can to accomplish your goal.  Whatever it takes you need to get home to your family.  Dont forget that.

 

If you want to watch the video where I talk about this in a bit more detail please visit www.facebook.com/scrantonmma

As always if you have any questions please just let us know and we will do our very best to help you out!

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