If your answer is "no," you aren't alone; it has only come up twice in my life. Once was in a yoga class, and the other was in a physical therapy appointment this year. I felt the difference, and wanted to share this with you.

Nerve gliding, threading, or flossing- also sometimes called mobilizations- can be done for chronic pain and tightness, often for the neck and shoulders. In yoga, I stood with a neutral spine and stretched out my right arm laterally with the palm up. Then I rotated my neck to the left 10 times or so. When I repeated the neck circles, I had less tension and a better range of motion.

With my physical therapist, I worked on my hips. My physical therapist had me perform gentle exercises to improve mobility and stretch the nerves to reduce irritation in my hip and hamstring. These exercises also improved my range of motion. I lay on my back with bent knees and picked one leg up. Then I interlaced my fingers behind my thigh, close to the knee, and bent and straightened my leg for 10 repetitions. It definitely improved the mobility in my hamstring. Therefore, I was able to attain balance on my right leg as well as use the right muscles because I wasn't so tight.

Try it, and you, too, will enjoy the benefits.

For neck and shoulders:
Kneel or stand with a neutral spine. Extend your left hand and arm with the palm facing upwards. Rotate your head to the right 10 times. Or tilt your right ear to left shoulder 10 times. Do 1-2 sets.

By Maria Lichty
https://www.twopeasandtheirpod.com/greek-quinoa-salad/#wprm-recipe-container-41754
6 servings
5 minutes to assemble 
Make it a meal by adding chicken, tuna, or steak

For the salad:

• 2 cups water
• 1 cup quinoa
• Pinch of salt
• 2 cups grape tomatoes, halved
• 1 English cucumber, chopped
• 1/2 cup pitted kalamata olives, halved
• 1/3 cup red onion, diced
• 1/2 cup feta cheese, crumbled
• 1 can of canned chickpeas, drained and washed
• Kosher salt and freshly ground black pepper, to taste
• 2 cups of parsley (optional)

For the dressing:

• 1/3 cup olive oil
• 2 tablespoons red wine vinegar
• 1-2 tablespoon fresh lemon juice 
• 1 teaspoon honey
• 1 clove garlic, minced
• 1/4 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• Kosher salt and black pepper, to taste
  
  

Instructions

• Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
• To make the dressing, whisk together olive oil, red wine vinegar, lemon juice, honey, garlic, mustard, and oregano in a small bowl. Season with salt and pepper, to taste.
• In a large bowl, combine quinoa, tomatoes, cucumber, kalamata olives, red onion, and feta cheese. Drizzle the salad with dressing and toss to combine. Season with salt and pepper, to taste. Enjoy!
  ​

Nutrition: Calories: 279kcal, Carbohydrates: 24g, Protein: 6g, Fat: 18g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 11g, Cholesterol: 11mg, Sodium: 325mg, Potassium: 284mg, Fiber: 3g, Sugar: 3g, Vitamin A: 207IU, Vitamin C: 4mg, Calcium: 101mg, Iron: 2mg

Get moving with this full body workout!

Take a full minute before you start to close your eyes, quiet your mind, and check in with your energy level and the way your body feels. Do the same at the end of the workout and notice any changes. Share your observations in the comments below!

Do each workout for 45 seconds:
1. Jumping jacks with burpees
2. Star jumps and mountain climbers
3. Plank push ups with feet in
4. Core twists with squats in between
5. Side shuffles
6. Walk outs toe touch
7. Bear crawl forward peddle back
8. Squat jumps forward; in and out jumps back
9. Crab walk forward; get up run back
10. Pop squats forward; side to side hops back
11. Walk out jackknife

Finish with stretches:
1. Hip flexors
2. Quads
3. Side to side sways
4. Alternating windmills
5. Standing knee hugs
6. Hamstrings
7. Inner thighs
8. Arms