Freelance Amy

Yoga Poses and Stretches for a Strong Back and Core

2022-02-16

A woman leans forward over her mat in lotus pose.

I’ve had lower back issues ever since I started working my first office job. I finally had to start doing something about it when I realized I was not even able to go to work.

So I went to a physical therapist and learned the first core exercises that have become a staple in my daily core routine: standing hip flexor stretch, tabletop with double knee lift, prone lateral pulldown, and dead bug.

Over the last decade and a half, I’ve added some yoga poses and other stretches to keep my core strong and consequently my back too. This post lists those exercises along with videos for you to learn how to do them yourself.

The order the exercises are presented is the order I do them—each exercise or pose flows into the next once you’ve got a handle on them. So get into some comfortable clothes, roll out your mat, and get started!

Disclaimer: I am not a physician or physical therapist/trainer. I’m not qualified or trained to give medical advice. The exercises I’m about to recommend are just the ones I use every day. Do not assume they will all work for you and that you are ready for them. If you are having back pain, see a medical doctor before starting these exercises.

1. Standing Hip Flexor Stretch

My most frequently used stretch that I find myself doing multiple times a day.

2. Neck and Shoulder Rolls

You can easily do these at your desk too.

3. Half Moon Stretch

This stretch is not the same as the half moon yoga pose, which is much more challenging.

4. Triangle

Takes a bit of balance and is very bendy.

5. Tree

This takes a lot of balance. I find I’m much more successful at the tree pose when I’ve been awake and moving around for a while.

6. Chair

Keep the feet together to strengthen your inner thighs.

7. Standing Forward Bend

Bend down only as far as you can go without hurting yourself to build up flexibility over time.

8. Downward Dog

Oh, the calf muscles will thank you!

9. Tabletop With Double Knee Lift

This one is my go-to whenever I’m having back pain throughout the day.

10. Kneeling Lunge

Your legs, hips, and butt get a nice stretch and strengthen here.

11. Balancing Cat

Learn some simple balancing here.

12. Locust

This one really engages the lower back.

13. Prone Lateral Pulldown

I used to hate this one, but it’s the best one for strengthening your lower back.

14. Plank

If you’re not shaking, you’re not doing this one right. Engage the core and your abs!

15. Child

My favorite resting pose that also stretches the ankles.

16. Reclining Spinal Twist

Get some more lower back stretching with this one.

17. Eye of the Needle

This is my absolute favorite stretch! My butt loves this one!

18. Dead Bug

Another go-to when I’m having back pain throughout the day.

19. Bound Angle

No need to bend forward if you’re not ready for that part yet.

I hope these poses, exercises, and stretches come in handy for you. Remember: You don’t have to do them all and you can always add your own to the mix or change up the order as it works for you.

Motivation and Accountability: Four Steps to Getting Regular Exercise

2022-02-02

A woman is in a running start position along a track. She grimaces with determination. — Image by Ryan McGuire from Pixaba y

Motivation and accountability. We hear these two loaded words thrown around regularly about the first of every year. It’s easy to just say it and expect everyone to agree. People who don’t want to be judged poorly will nod. And then they’ll go about their regular routine anyway.

This year I decided to be proactive, though. I wanted to get myself in shape, but I had been having trouble finding the right trigger, spark, fire, prompt, stimulus … or motivation, perhaps? The final kindling came when I realized I had gained 10 pounds in the last two years.

Step 1: Recognize

Two socked feet stand on a scale to measure body weight. — Photo by **Andres Ayrton** from **Pexels**

I’ve always managed to maintain my weight within about a four-pound range, so 10 pounds was a rude awakening for me. And I knew that if I didn’t do something fast, that number would keep on climbing.

Plus, my clothes were no longer fitting the way I liked them to. Even though I was buying new clothes in the same size I have for years, they just weren’t going on as easily as they should.

I feel a bit sad that something so vain helped me recognize this final motivation, but there you have it. Perhaps the last grain of social anxiety from my youth can be put to good use here. I’ve heard stress can be channeled into positive goals anyway.

Step 2: Begin

An empty road with one white stripe down the middle. Heavy fog appears in the distance between guard rails. — Photo by **Markus Spiske** from **Pexels**

The past year was a tough one for me both personally and professionally. But it also ended with some real accomplishments on both levels as well. I took a part-time job that came with full benefits, and I had been able to drop a couple unpredictable freelance clients as a result.

I also renovated my house and began overcoming a lifelong phobia while realizing hidden aspects of my identity. Life continues to be a challenge, but I see warm bright sunshine ahead.

These successes gave me an idea on how to realize my health goals: I started an exercise challenge Facebook group and invited everyone I knew. Membership included people who’ve known me since we were children to people I met just a few months ago.

The objective of the group was to support each other in our own exercise goals, and the only requirement was for everyone to know at least one person already in the group. Starting out, that was me, but others joined at friends’ invitations.

Step 3: Share

Two sets of feet in hiking boots relax side by side with a view of forested mountains in the distance. — Photo by **Noel Ross** from **Pexels**

My personal challenge was to get 30 minutes of exercise every day in January. Other people focused on walking every day or running a few times a week. Many friends were doing the 30-day Move Yoga Journey via YouTube’s Yoga with Adriene.

Each day, we posted whatever physical movement we had accomplished and then supported others’ posts as well. People from all over North America checked in at least once a day to motivate and recognize each other’s struggles and achievements.

We also got to know each other through photos: one person filmed herself ice skating in her backyard, er, rink; others posted bike ride photos along the beach; and still others offered glimpses of hills, swamps, and deserts.

We shared music playlists, soup recipes, healthy eating habits, and even added dry January and a sleep challenge to the mix.

Step 4: Persevere

A few small green leaves grow out from ground covered in stones. — Photo by **freestocks.org** from **Pexels**

At present the group has over 50 members with a core group of about 12–15 posting regularly. Many others are lurkers taking encouragement from the positive posts and comments from frequent conversationalists.

As far as my challenge goes, I managed to get at least 30 minutes of exercise every day in January. I and others marveled at the simple magic of motivation and accountability.

Motivation came from the confidence others had in us to persevere. And accountability came from our own commitment to avoid letting down the group.

And when someone fell and missed a challenge goal, we all lifted them back up with “you got this!” and “we’re here for you!” Covid and other winter illnesses made a couple of appearances, but the recovered came back with determination accompanied with love and support in the group.

A Commitment to Continue

As the group continues into its second month, we all have expressed a commitment to continue the challenge and keep moving. More members join each week and are welcomed with heartfelt congratulations for setting a goal for good health. Motivation and accountability persevere.

To get regular tips on freelancing and working from home follow me on social media by clicking on one of the links below or check out my online courses on editing, proofreading, and time management.

What My Cat Can Teach You About Freelancing and Working from Home

2022-01-19

Happy New Year! As I take stock of the past year but mostly set goals for the current one, I’ve been observing my cat’s various and fascinating behaviors. It’s probably because I left her with a sitter for two weeks over the holidays and we both missed each other very much!

But anyway, my observations prompted me to write a second kitty-themed post since my first one was so much fun. So, here are the top 10 things my sweet Gemma (aka Little Jerk, or LJ) can teach us all about freelancing and working from home, with my translation into “hooman.”

1. Take Naps

Or find your equivalent, such as a daily meditative or relaxation practice or just some downtime away from your workspace. And make sure you get plenty of sleep.

2. Stretch

Do some yoga, core exercises, or basic muscle stretches to keep limber and prevent the shortening of hip flexor muscles (which happens when you sit at a desk all day).

3. Look Out the Window

Gemma cat sitting on her perch looking out the window

Look far into the distance to prevent eye strain. Do this several times a day.

4. Watch the Squirrels (or Lizards)

Series of three photos of Gemma cat watching a lizard through a window. In the first photo, the lizard is attached to the screen from the outside. In the second photo, the lizard has moved to the outside framing. In the third photo, only its tail is visible because it has slithered away from the window.

When you’re looking out the window, notice the physical world and appreciate all its wonders. Practice mindfulness techniques to get out of your head and reduce stress.

5. Mix Up Your Seating Positions

Gemma cat stretched out on the author's desk between the keyboard and computer monitor — (That’s the bottom half of a flamingo on the screen there, in case you were wondering.)

Change up your office ergonomics by trying a standing desk, sitting on a bean bag chair for a bit, or walking away from time to time.

6. Pounce

Gemma cat sitting at the top of her cat tree staring at the camera

Be ready to grab opportunities when they come. Answer potential client emails immediately, and reach out for the work you want.

7. Play for Play’s Sake

Gemma cat standing on the back of a couch next to a Christmas tree. She is reaching out a paw to bat the tree.

Scatter toys all around you. I recently discovered the wonders of pop-its and spinners from my, ahem, 49-year-old older brother (father of six and grandfather of four, I might add).

8. Snuggle With Soft Squishy Things

Gemma cat resting on the couch next to a soft pillow in the shape of a pineapple

Gemma cat snuggling on top of a bath towel in a laundry basket

Get a textured blanket and satiny pillows and even something to squeeze gently when stressed. My nine-year-old niece introduced me to squishmallows (I now have a pineapple, sloth, and unicorn—all in colors that match my décor, of course).

9. Be Careful You Don’t Get Bit

Selfie of author and Gemma cat. Author is laughing in background, while Gemma is in the foreground biting the author on the wrist.

Watch out for red flags and potentially difficult clients. Don’t take work you hate and don’t agree to hours that suck away your life force.

10. Seek Out the Sun

Find what makes you happy, and then soak it all in and relax.