Posts Written On2019

Guide For Picking Up A Niche Market

In this ever-changing world, everyone wants to earn more and more profit and which is why everyone wants to find a niche market that is profitable and is untapped by big-budget companies i.e. less competition.

Before finding a niche product you should focus on getting a niche audience for your product as well. As it is really important that your target audience relate with you and your product making your venture successful. Moreover, as you gain credibility within this niche market the audience is going to stick with your forever. Also, as you connect with them you will be able to identify their needs, giving you more ideas about new products and changes that are going to benefit both the parties.

So how do you find a niche market? Here are the tips and tricks that you can follow in order to get the best out of this process:

  • Brainstorming The Audience

This is the first and most important step in this process. You should focus on the audience that represents yourself not just are attracted to your product. Try finding out people that you feel inclined towards. This will give you a fair amount of ideas at the audience type that excites you the most. The last step in this process is to try and find the problem that these groups have and what problems do they face and are there any solutions to these problems in the market? After all this, you will be ready with your niche audience market and product ideas.

  • Identification Of Problems And Requirements Of Your Audience

In this step, you go out and perform an extensive amount of research on your market and product. This is where you do test runs, surveys, and whatnot. You need to figure out all the aspirations of your target audience that they have towards a certain product. This will help you in determining what product features will be liked by your audience and what they do not like.

  • Picking Out Profitable Options

As different problems have different solutions, which is why you will be getting more responses and profit for some problems. This is where you have to be smart about your product and investment. Using different analytic tools you can look for different products and the response of audiences for them. This is how you can choose a better strategy for your product. For instance, bitcoins are quite popular these days making them an excellent investment opportunity. You can use online trading tools such as Bitcoin Circuit to get more profit from online trading methods. You can use this as an idea and connect with people that are interested in bitcoins or cryptocurrencies.

  • Analyzing These Options

Only identifying the problem is not going to help you, you need to have a deep understanding of the market requirements. This extensive knowledge of your market and audience will help you in connecting with them and making your product more relatable and credible. Once you gain the trust in your niche market you will surely reap profits from your business.

These are all the steps that you can follow as a newbie in order to find the best niche market for your products. You can follow these steps and start your entrepreneurial career.

5 Gadgets No Road Trip Should Be Without

When it comes to road trips, many of us can recall horror stories of those long and boring drives. Endless games of I Spy, the Alphabet Game, and 20 Questions used to be the only entertainment one could find on the open road. For this generation, they are forced to suffer through handheld games and DVD players. Entertainment devices are not the only things you want to drag along on the trip, though. There are several different devices that will make you trip both safe and enjoyable.

Portable DVD Player

One of the most important factors of an enjoyable road trip is keeping the younger ones occupied. One of the easiest ways to do this is with a good old “boob tube” right in the car. A little portable DVD can keep the fights and restlessness to a minimum. These can be found just about anywhere any more and the price is not so bad now. You can get a nice used one for $20 or less and a new one for around $100. No matter what your budget is, these are a travel must if you have kids.

Portable Game System

Handheld games are just like the DVD player; they will keep the backseat patrons more occupied. There are several different varieties of these games. Whether you use a generic handheld game or a PSP, these systems can keep people occupied and let you concentrate on the drive. There won’t be any more fights about where everyone is in the alphabet anymore if you have a couple of these in the back seat. These can also be used to ease the drive to school. You can find the generic electronic games in any dollar or drug store and they start at $2 and range up to $10. The PSP and the DS are a little more expensive, but they are much more effective. There are top tech gadgets 2019 that have a long list of affordable and fun portable gaming consoles. You can visit the website to learn about the features and the list of compatible game on these consoles. You can even order them from there and get some discount as well.

Global Positioning System (GPS)

A GPS can be a good thing to keep on hand. There have been several instances lately of people getting lost with them, but those are very low in occurrence. As long as you have a map on hand to keep it honest, these can really help you. A nicer GPS can even tell you of upcoming stops and where things are. If you suddenly need a restroom or a caffeine boost, the GPS can usually tell you what is at the next stop and how far it is. There are some of the nicer ones that can even tell you the cost of gas at future stops so you can get the best prices. Depending on how advanced you need your GPS to be, they can range from According to theGPS Store, these range from $99 to almost $1000. There are some other stores that offer some used versions or some good sales out there. For the GPS, you will need to do a little shopping to find the best deals.

Wi-Fi adapter

One must have for anyone that is traveling the open road is a Wi-Fi adapter for your laptop. This will ensure that you can get coverage in the highway dead zones. By having this around, you can even eliminate the need for some of the above devices. There are many things that you can do with an internet connection by your side. Even in the most remote of truck stops or rest areas, you will be able to keep in touch with everyone, check your e-mail, or even check the local sports scores. No matter what it is that you do online, you will need a way to get online to keep doing it. There is not always Wi-Fi at all the off ramps, and there are even some parts of the country where hotspots are few and far between, if you can believe that. These range from free (with two year agreement) to about $500, and the service is about $60 a month.

Cell phone

One thing that you really can not go anywhere without is a cell phone. You will need one of these on any trip, especially a long one. If anything were to happen on the road, you will need to have one of these nearby. Whether it be to call ahead and check a hotel or dinner reservation, or to report an emergency, a cell phone can be a life saver for any trip.

Trips can be long and difficult for any family. Keeping kids in a compact area for hours on end is bound to be a disaster. These little tools can help you to keep your sanity and keep the kids from killing each other for hours and hours. With many hotels cutting the channel selection and channels offering next to nothing good or family oriented, you may find these tools being needed outside the vehicle as well. If you get the right 3D interactive system, you won’t even need the vacation to begin with.

 

Blockchain Will Rewrite Our Economies

From the day bitcoins were invented, the way we see money and how we use it has drastically changed. It is almost time now that the technology that goes behind the working of bitcoins will change our businesses and economies. What we need to understand out of this is how this impact will really change everything and why?

  • Easy money

So many businesses are coming up today, but only a few of them really thrive because of various reasons. Traditionally, when a company was established, the money needed for operating and capital costs was raised through equity shares etc. All these sources are not as approachable as they were because of the small size of businesses and the rising security charges today.

On the other hand, with bitcoins, there is no fees attached and blockchain being a transparent platform, cryptocurrency becomes an easy way to raise money. This way more businesses can raise funding and get on their feet even quicker than they did before.

The world of investors and the ones seeking funding will become much more transparent, and both parties will be able to get in touch with each other easily. Without all the restrictions that are usually there, raising funding would become easier because of blockchain technology.

  • Transparent platform

Blockchain is basically like a database which keeps track of every transaction that has ever happened on the network it is affiliated to. Using the same technology in future will help cut down the time required for getting approvals that are generally a part of the investment making process anywhere. Only accurate data will be shown through the blockchain, maintaining authenticity for both clients and customers.

In simple terms, every participant in the network will be a part of all the transactions taking place through it, so nothing is really hidden, which creates a way for more transparent and accurate relationships business wise. Like in a bitcoin circuit, every user knows of the previous transaction that has happened so he/she can make informed decisions.

  • Increased collaborations

There are no limitations that this digital world of the money puts forward. Anyone from any part of the world can be a part of a network and choose to invest in it. A similar system, if followed, in our businesses, can help bring people together digitally. There doesn’t have to be a local database for every local participant, and rather a central database can work well for the entire system where information is available to all.

The functioning all over becomes much more efficient because every user of the network knows and is updated with all that is happening. This could really revolutionise how our databases have been maintained till now and create better working systems.

Also, because of the constant updating, trust is built in the collaborator that he/she knows everything that is happening so he/she would be more interested in collaborating. This also brings forward a lot of new opportunities.

  • Quick fixing

In a traditional scenario, to trace the culprit when something goes wrong in the system is hard to do. Everything is blamed onto the other, and one can’t really find a quick fix for the problem. In a business which is much more complex than just people, tracing back an item somewhere would be the toughest task to accomplish. In a blockchain system, on the other hand, the cards are entirely reversed.

Blockchain record how, when and where every transaction has happened so you can actually go back to all of that when needed. Each and every connection in between can be traced back to its origin which gives way for a new method in which the regular company systems can be built in today’s world. Authenticity will be maintained in such a scenario, and there will be lesser chances of fraud happening.

  • More benefits, less disruption

In reality, the disruption will turn into benefits that will be reaped by various industries with the help of blockchain technology. How we traditionally do our business will surely change, but it will change for something better that is about to come in. The technology is no more limited to bitcoins, and its agenda is to bring the entire world on one platform.

Ankylosing Spondylitis Symptoms And Signs To Determine The Back Spine Damage

Ankylosing spondylitis is an inflammatory disease of the spine. It’s usually observed in young adults and is rated the category of diseases called spondyloarthropathies seronegative. This is a group of diseases that affect the vertebral column and joints, are associated with a particular histological type of tissue, known as HLA-B27. Other disorders in this category include Psoriatic arthritis and Reiter’s syndrome.

Ankylosing spondylitis is more common in men that women. The ratio of male to female participation is 3:1. In addition, the symptoms of the disease tend to be less severe among women. This is a genetic disease so, it has an unequal distribution among different racial groups. People of Japanese and Africans descent are less likely to be affected by ankylosing spondylitis. Indians of North America are more likely to be affected

* Signs and symptoms

Ankylosing spondylitis symptoms usually occurs in adolescence or twenties. Early symptoms may include pain in one or two buttocks. Back pain is common. The rear can also be very hard, especially in the morning. Exercising can reduce this rigidity. The initial stages of the disease are often misdiagnosed as patient’s symptoms tend to be episodic, with periods of freedom from pain occurring quite frequently.

When this condition progresses from the back to the peripheral joints, pain is usually asymmetric which affects the large joints first. Difficulty can affect the hips, and can also lead to deformity of the hip joints. Deterioration of posture in walking and sitting positions is quite common.

In addition to symptoms related to joints and there are other ankylosing spondylitis symptoms. Acute uveitis is very often associated with ankylosing spondylitis. Uveitis is an inflammation the eye, and is often associated with the same HLA tissue types seen in ankylosing spondylitis. Uveitis can result to sensitivity to light, blurred vision and pain in eyes.

* Tests and investigations

There are many tests that your doctor can conduct to determine if you have ankylosing spondylitis. Blood tests are often not very useful. The most useful test in the latter stages of the disease is X-rays. There are very explicit changes to the x-ray of the spine and hip joints, which are observed in ankylosing spondylitis The tests and investigations of the product is recommended through the spine surgeon in New Jersey. Through the X-rays, the surgeons will get the exact idea of damage occurred at the back of the patient.

* Treatment

There is no specific treatment for ankylosing AS. However, with the correct diagnosis, you can manage this disorder with some success. It ‘s important to maintain certain flexibility in the back and spine. exercising, especially in the morning, is very important to keep mobility of the spine and posture. Control of pain connected with joint deformity is important and can be done with drugs. Anti-inflammatory drugs such as ibuprofen, are commonly used to control the condition when inflammation is active.

If well managed with a combination of exercises and drugs, you can check arthritis symptoms very effectively. It is expected that the affected person will always some back stiffness, but you can avoid permanent disability and deformity with proper care. For this reason, is important to work closely with your doctor to develop a good management plan for the treatment of ankylosing AS.

Significance of Travel Insurance

Human beings cannot predict perfectly what will happen with them in the near future. Cover the risk involved before planning anything. Vacations are more enjoyable only if you feel safe and great risks involved in the traveling is covered. Travel Insurance is one the way of protecting yourself from the unprecedented crisis and financial woes.

Need For Travel Insurance: Debacles can occur during travelling which can inflict heavy financial losses on the individual. Huge amount of money required for health issues, accidents, loss of valuable items and other emergencies can be reimbursed from the insurance companies. If you view from one angle money deposited for insurance may affect your pocket but during crucial situations it can help you to overcome financial damage. Outside your territory no one is there to provide you financial help to combat with the problems as you are a stranger. So, travel insure is always your support in critical situations. These trips are planned for older adults as there are significant chances that these people might get sick as they travel overseas. Also, the medical services are quite expensive as well which is why a travel insurance is a must for travelers.

Benefits of Travel Insurance:

Accidental policies cover the risk of medical treatments and the cost incurred on hospitalization. Medical treatments in American and European nations are not easily affordable. Much heavy amount is spent on payment of the bills. You can be free from such type of financial stress by opting for travel insurance.

Loss of your expensive ornaments and jewelry, luggage and other belongings which you are willing to carry can be covered by taking appropriate insurance policy.

Many other dangers are involved in traveling. Insurance policies also cover such risks. Medical policies for illness during journey or afterwards can help you to get proper treatments. Sometimes debacles like Hijacking, loss of your cash and gadgets may occur if your luck is against you. All the dangers should be taken in account before going for insurance. Insurance agents should be concerned for all type of doubts. Complete knowledge about the policy is essential. Premium amount varies with the policies you opt for. Many public sector and private companies are involved in providing travel insurance like Oriental Insurance, Tata AIG etc. Company providing easy services on low premium should be opted. Be careful in taking policies, all terms and conditions should be checked with open eyes.

There is no need to suffer if your age makes your travel difficult. Special insurance policies are available in many companies to provide all sorts of help during traveling. Upper age limit is fixed by the company to provide such services. All terms and conditions should be understood carefully.

Person travels for different purposes. People go for business trips, spending vacations for fun, educational tours etc and no one wants slightest problem to occur during traveling. Outbreak of even smallest problem can ruin your holidays. There may be a loss in a business due to avoiding of travel insurance and messing up of things. Make your travel safe and sound by travel insurance. Facing of problems in foreign land is not a piece of cake and that too with a limited amount of cash.

Wristwatch Review: Sharp Turbine-style Men’s Analog Watch from Kmart

The Perrelet Turbine watch series is an innovative collection of fine European timepieces that incorporate a turbine blade motif into the dual rotors of its automatic movement. Sold only by exclusive high end jewelers, Perrelet turbine watches cost around $4000 or even more. But, ATTENTION KMART SHOPPERS, ATTENTION KMART SHOPPERS, if you are lucky, you can find a quartz watch with a similar look from Sharp for only $19.99 in the giant retailer’s watch department.

At first, I thought the styling similarities were purely coincidental, but my friends on MyWristwatch Forums quickly picked up the similarity. After a member mentioned it, I remembered seeing a Perrelet advertisement in an old copy of Watch Talk magazine. A close examination of my Sharp watch reveals that the budget-priced Sharp watch pays homage to the premium Perrelet. It has many very similar styling cues to the Perrelet Turbine A1047/1.

Instead of getting a watch steeped in a prestigious Swiss watchmaker’s history that stretches all the way back to 1777, when you buy the Sharp brand watch, you get a watch made by MZ Berger that uses the Sharp name under license. While the premium Perrelet features a hand built movement made by experienced craftsmen working for the company that invented the automatic watch movement, the Sharp watch has a quartz movement made by workers in Singapore.

The features of the Sharp Turbine-style watch aren’t quite up the same level as a genuine Perrelet. For example, you won’t actually get a moving twelve bladed dual rotor made from titanium. Instead, Sharp delivers a watch that successfully incorporates a turbine motif with blue plastic disc recessed beneath the surface of a plain black dial. The dial features windows so that the disc appears to be turbine blades. However, the rotor blades of the Perrelet actually moves. The Perrelet model uses red stripes to emphasize the motion of its rotor blades. Like the Perrelet, the Kmart special has a 44 millimeter diameter case. The Perrelet marks time with the numerals denoting minutes at the customary positions for 15, 30, 45, and 60. The Sharp watch marks time with numerals for the hours 3, 6, 9, and 12. Both watches have similar fonts and tick marks for the minutes or seconds.

While the A1047/1 has a black design, Perrelet has many clever turbine watch configurations. The humble Sharp watch has a stainless steel back, base metal bezel, and black resin band. I found the Sharp turbine-style watch to be fairly comfortable to wear. The black resin band is a tad stiff, but that is to be expected with such bands. The Sharp has luminous material inset in the hour and minute hands that works well after exposure to bright light. Surprisingly, the Sharp watch has what appears to be a slightly convex glass crystal. It’s a surprise to see in a world where most budget watches have simple flat circular disks. While we are talking about the watches the bering is a brand which is producing the best and reliable watches which you can trust completely.

Overall, the Sharp Turbine-style Men’s Watch is a nice addition to a low budget watch collection and it makes a great bang-around watch. However, after watching the real Perrelet turbine rotors spin in fascinating web videos, it’s apparent that the Sharp turbine-style watch pales in comparison to the classic watch it emulates.

Rise Of Innovative Digital Financing And Its Perks For The People

Financing is a continuously evolving field which seeks convenience and efficiency for currency use. It develops new methods, techniques, systems and platforms to meet such goals. Until near the end of the previous decade, cryptocurrency have begun to rise. Bitcoin have started it all and many other digital coins have followed, as well as Bitcoin Circuit and other automated ways of handling the revolutionary currency type.

What is Cryptocurrency and how it all Begun

In a nutshell, cryptocurrencies are digital currencies or money that don’t have physical forms. Most cryptocurrencies run on a decentralized manner, meaning they are not controlled by banks, government entities or companies. They usually run on the blockchain, which is a peer-to-peer network of transaction records which cannot be edited or deleted by any means. The blockchain also solved the problem of possible counterfeiting and double spending, since it verifies every single transaction to be legitimate.

Cryptocurrency began last 2009 when Satoshi Nakamoto have launched Bitcoin or BTC. It’s a decentralized cryptocurrency which people can mine digitally by solving highly complex mathematical algorithm. Hence, people today requires the use of computers with impressive hash power to mine BTC. BTC runs on the blockchain, and carries perceived value from the people. If it looks or performs well on the market, its value increases, and its value drops when perceived otherwise.

Its value is also affected by the law of supply and demand, since there’s only 21million BTC that can ever exist. And in the third quarter of 2019, there are already about 18 million BTC circulating in the market.

Today, there are already around 2,000 known cryptocurrencies available. Some popular examples are litecoin, ethereum, dogecoin and dash. They come after bitcoin, and each boasts certain features and capabilities.

How Cryptocurrency have Revolutionized Financing?

With its nature and functions, cryptocurrencies is said to be the biggest financial innovations the world have seen. It promises digitalized transactions, which brings the idea of completely cashless commerce on the future.

Think of simply bringing digital keys when you buy different products or services anywhere. That means no hassle of holding physical coins and bills. It would minimize the cases of theft as well, as long as you’d safely hide your digital keys.

Aside from being a currency, cryptos are also assets for investments. That’s because of its volatile value which rises and drops on a given time. So when you acquire certain amount of BTC today, for example, you can trade it up later on and get substantial returns on investment.

No wonder why many people try their best on investing or trading cryptocurrencies, some are also willing to spend and invest on powerful mining machines to get cryptocurrencies first hand. Companies which develop mining, trading and investing platforms are also there. Meaning, they make cryptocurrency more accessible for people who don’t know much about computer coding and financing.

And as expected, government entities and banking institutions are also lured towards cryptocurrency assets. Today, experts are studying on how to incorporate cryptocurrencies for practical use, or how to stop it from happening because of its risks. And they all have different goals and purposes which drive their research.

You see? Financing have certainly evolved and revolutionized for the benefit of everyone. But it still has a long way to go towards the future. It would continuously reshape itself depending on the needs and preference of people too.

Whatever happens to financing and currency, just be sure to keep yourself updated with it. That would help you fully reap its benefits, and prepare for some problems that may come.

Insurance Agency: How To Be An Expert

Starting out on a completely new venture is quite a difficult task, especially when you have little prior knowledge or experience in this field. It takes a lot to deal with the problems that are faced during this uphill task that requires more than a monumental effort to get it done.

While it is true that hard work is the key to success, it does not always lead to favorable results from an ethical standpoint as there are numerous people around the world who have not got their due and their sincere efforts are subjected to the law of diminishing returns.

Lately, the things have gone completely out of hand with people resorting to extreme steps such as suicide when they have no hope left of making it big and with the constant taunts from parents and peers, they gradually lose all interest in life and are left with no choice.

However, they fail to understand that they have not completely run out of luck, as there are many places to turn to and the solution is to look around the problem instead of looking at the problem.

The world of insurance can be seen as a wonderful alternative when you have lost out on job and business, as there have been numerous stories of success in this relatively new field that is quite unexplored due to it being so underrated.

It does take to understand the nitty gritties of a new field and insurance is no exception, but once you get all the points down to the core, you will find that you are quite successful as providing insurance to others will no longer feel like an uphill task as it did before.

But how to you become a successful insurance agent? What do you need to do to achieve and, more importantly, sustain success in this field?

Let us look into this issue as to how easy or difficult it is going to turn out to be. An insurance means that you are preventing a financial loss in the near future by ‘ensuring’ that you don’t go through loss of damage to life and property. A good place of reference is laplayainsurance.com

An insurance agent, or insurer, is the person who acts as the financial intermediary in this matter by providing you with the required insurance and helping you out with the procedure and details until the task is complete.

Here are some steps on how to become a pro in the insurance agency:

  1. You will need to know the process right from the very beginning up to the very last detail when you start out which won’t be easy at first but once you get the basics it will be a piece of cake to understand the whole picture in general.
  1. Keep the explanation simple: When you are dealing with customers, don’t confuse them with complicated explanations and avoid the use of jargons. Just keep the conversation easy so that it will be understandable to them and speak only when they are finished with their doubts and queries. It is the first step to gain their trust and ensure that they don’t walk out on the offer.

  1. Apply your intelligence: Just listen to the customer carefully and do not interrupt them (customer can interrupt you) and exercise moral empathy with them by using emotional content with maturity and no melodrama as this is essential for being a good agent.
  1. Be Honest: Another important point is that you should never exaggerate with anything or provide false details or promises just to let them have a deal as it can be disastrous. Be truthful and tell them everything in a frank and straightforward manner.

The High School Musical Phenomenon

Disney just released High School Musical 2. If you are like me and have school age children, this was an event rivaled only by Christmas!

If you have not seen it, let me get you up to speed. The story essentially revolves around two attractive teenagers and their attractive friends. Troy and Gabriella are the leads (played by Zach Efron and Vanessa Hudgens) and are constantly in conflict with Sharpay (Ashley Tisdale) and twin brother Ryan Evans (Lucas Grabeel). Troy and Gabriella are nice kids who sing unbelievably well together (yes, their actual voices) and are trying to find their niche in their school.

Many of the kids who watch these movies have no idea what the following reference is, but it reminds me very much of the excitement that surrounded the movie Grease with a young John Travolta and Olivia Newton John as the attractive young couple. There are many similarities. Obviously, both heavily rely on music to shape the story. Both involve kids who come from different backgrounds to find each other. I found there to be many other similarities as I watched High School Musical.

Disney is one of those things where there is no middle ground. You either drink the Disney punch, or you don’t! Personally, I think the productions they put out are great for young kids. Almost all of their Disney orignal television programs and movies have some kind of a moral lesson in them. This would be in stark contrast to some channels for kids which teach violence and rude behavior.

It is also a neat experience for the kids because we live in a time that is run by the internet. There are places on the Disney Web page where you can find out more about the stars and the kids can go to these sites and play games and create yearbooks and the like.

Now I know some of you are saying, “Hey, weren’t Justin and Brittany mouse club members when they were little. Man, look how they turned out! Yes, it is true these are not necessarily the people I want my kids to emulate themselves after, but that is my job as a parent. To me, if a kid is having a good time and is not doing something wrong, mean or rude I am pretty much ok with that.

In closing, let me say this. Even if you do not like Disney and are not into the programs being put out, remember your child looks at these people like you looked at your idol. Are the actors the greatest kids in the world, who knows. I am sure some of them are interesting to handle, but they keep my kids entertained and I have never read bad press about them!

My advice is to take a look at the movie. Even if you have never seen the first movie, check out the second one anyway! Trust me, when your kids go back to school this is going to be a major topic of conversation! Also, try to sit down and watch the movie with your kids. It is fun to watch my very serious daughter really have fun with a movie like this. This movie is a complete Disney experience that you get. Disney Performing Arts programs is a similar and much popular platform that you can opt in order to get the beautiful Disney experience.

How to Relieve Back and Neck Strain at the Office

There are more products on the market for pain relief than almost any other non-lethal malady. Back pain is an epidemic in this country. It is affecting young and old alike. With the dawn of the computer age more back pain is being reported than ever before. Children are playing video and computer games hunched over a keyboard for just as many hours as adults in the business world. Computers are used at work and home for more hours than people now watch television. Lack of exercise and poor posture are just two of the contributors to this growing epidemic. If you are suffering from back pain in Austin TX you can click here, you get the best doctors along with their ratings and reviews. If you are having a persistent back pain you should immediately consult a doctor so that it can be treated before it gets serious.

One major study published by the New England Journal of Medicine in 1994 did sonograms of people with back pain and people who said they were pain free. 40% of those who said they were pain free were found to joint disease and herniated disc. Over time it is safe to assume the pain would begin as joints start weaken and stiffen the pain increases. Herniated discs tend to degenerate faster from inactivity and poor posture. Either of these can cause debilitating pain.

Restoring mobility and strengthening muscles can help to ease the constant nagging pain in necks and backs. Conservative exercise is a non-invasive way to get your pain under control. Here are a few simple range of motion exercises that will help to restore range of motion to stiff necks and the lower lumbar region.

These exercises are basic extension and flexion they are to be done slowly gradually increasing the repetition as the muscles get stronger and the motion increases.

To begin the extensions sit with your feet flat on the floor. In this upright position make sure your shoulders are square over your pelvis and chest is out and back is straight. Begin the forward flexion by allowing gravity to bring your head slowly forward. Let it drift gently downward tucking your chin in toward the chest. Be conscious of your movement but do not force it. Let gravity do all the work. When you begin to feel the pull on your neck and back muscles stop and hold the position for a ten count. Slowly release the position by reversing the direction at a slow and steady pace. The second half of this exercise is the flexion. From the neutral position allow your head to drift back as if you are going to look at the ceiling. Again allow gravity to do the work breath in and out evenly and steady. Breathing is important as it sends oxygen to tired cramped muscles. When you feel any uncomfortable compression or pinching stop and hold the position for a ten count release and roll slowly back to the starting position. A complete circuit should be done 5-7 times.

The next set of flexion and extension exercises is for the lower back. Start in the neutral position making sure you posture is in correct form. These exercises are designed to return range of motion and muscle strength to the lower lumbar region. From the start position keeping your shoulders directly over your pelvis lift your shoulders as high as possible without strain. At the same time extend your stomach so that a forward arch is formed in your lower back. Just a small one will do the trick. If you begin to feel pinching or compressing, ease off until it is comfortable and then hold it for a ten cunt. Release slowly back to the start position. Then start a gentle slumping of your shoulders so that you are rolling forward, downward toward your chest. Not bending at the waist just a slight forward roll allow gravity to assist you, you should end the movement with a slight bow or “C” shaped cure in the spine. Repeat this several times as well.

The very best thing about these exercises is that they can be done while sitting in front of your terminal. No special equipment to use just instant strain and pain relief. There is one more little gem of an exercise that works wonders. Kick of your shoes. Lift your knees so that your feet are a few inches from the floor. Flex and point several times and release lowering your feet back to the floor. Repeat this several times and you will see a remarkable difference in the circulation in your legs. They will feel a lot less tired. These simple movements can help you to have a better day at work.