Too many delicious dinners wouldn’t be the same without the tomato. Especially delectable dishes from the Mediterranean area, could you imagine French, Greek or Italian food without the touch of the tomato?

Today the tomato grows all over the world, yet it is only native to areas of Mexico and South America. The Spanish explorer, Cortez, discovered the tomato growing in the gardens of the Aztecs in the early 1500’s and brought seeds back to Europe with him, yet the tomato still took over 100 years to become a food source. Southern Italians were the first to embrace the golden globes (early tomatoes were yellow not red) and incorporate them into their cuisine. By 1758 the tomato was mentioned in “The Art of Cookery” by Hannah Glass in England.

The tomato is thought to have arrived in the American colonies around 1770 but it was believed to be poisonous. The “poison apple” was avoided because it was grouped in the same botanical family as Nightshade, a highly poisonous plant. At one time the tomato was also called the “love apple”, as it was believed to have aphrodisiacal powers, but the actual term “love apple” probably occurred because the word tomato stems from the French pomme d’amour and the Italian pomi d’amore which both meant apple of love.

The tantalizing tomato is one of the most widely used foods. It is used in every form; fresh, roasted, cooked, smoked, sun dried, turned into sauces, juice, soup, ketchup and used widely in seasonings. Not only is the tomato versatile it is also extremely healthy.

Tomatoes are relatively easy to grow and there are hundreds of varieties of tomatoes out there to choose from. They can all be classified into four basic categories; standard slicing tomatoes these are most common to find, small grape and cherry tomatoes usually used for salads, Roma or plum tomatoes used for sauces, and the specialty or heirloom tomatoes.

Most of today’s tomatoes are bred to be hardier; they are still very fragile and delicate fruits/vegetables. They need to be handled carefully because they are easy to bruise. To store tomatoes you should keep them out of direct sunlight and never put them in the refrigerator. The cold destroys flavor molecules. If possible it is best to store them in a cool or room temperature area. Keep them away from onions and bananas. They will absorb the taste of the onion and bananas emit a gas that will cause the tomatoes to ripen too quickly.

The tantalizing tomato can be used to create hundreds and possibly thousands of dishes, being one of the most versatile foods available.

The tomato originates from South America and Mexico. The Spanish explorer Cortez took the seeds to Europe after discovering the tomato being grown in Mexico in Aztec gardens. Italians were the first to eat the golden apple (early tomatoes were yellow not red) in the 1500’s but it still took more than 100 years for Italians to fully accept tomatoes and integrate them into their food. Can you imagine Italian cuisine without tomatoes?

The tomato is classified as a vegetable thanks to a Supreme Court ruling in 1893 that subjected vegetables to import taxes, however technically a tomato is a fruit and part of the berry family. This vegetable/fruit is actually a perennial if left to continuously grow in a warm climate, however most areas do not stay warm enough so it is treated as an annual that has to be replanted every year.

There are basically 4 categories of tomatoes: the slicing tomatoes which are the standard globe, round and Beefsteaks; small salad tomatoes like the grape and cherry varieties; the Roma or plum which is mainly used for sauces; and specialty or heirloom tomatoes.

Tomatoes are also available in a variety of colors; reds, oranges, yellows and more varied colors like purples and striped varieties (these are the heirloom tomatoes; you would need to special order the seeds). If you are planning to incorporate the tomatoes into your landscaping you can create visual interest by planting several different colors and sizes of tomatoes.

The heat loving tomato is very sensitive to cold so it should not be planted outside until all threat of frost has passed. The tomato plant can die if temperatures fall below 50 degrees Fahrenheit. Soil temperatures should be around 65 degrees Fahrenheit or warmer for the tomato to thrive.

You can start tomato seeds indoors 4 - 6 weeks before the threat of frost has passed. Peat pots and pellets make starting seedlings very simple. By starting your own seedlings you may have more choices in the type of  tomatoes to grow since local nurseries and outdoor centers for major stores usually only carry a small selection of tomatoes while there are literally hundreds of varieties to choose from. If you just want the basics or you don’t have the time or space to start seedlings early, buying plants from the local nursery to transplant will do quite fine.

Choose the best plants for transplanting. They should be 6-8 inches tall and look healthy and sturdy. Though a slightly wilted plant can usually be revived, it is best not to take the chance. Never buy tomato plants that are already producing fruit unless it is in a large and sturdy pot that you can leave it in. A plant already bearing fruit should not be transplanted.

Purchase plants when the weather is right for planting. Tomatoes can be grown in many ways; in pots or large containers, in greenhouses, staked, trellised, caged, or allowed to vine out. They can be planted in wet or dry soil though they prefer rich soil full of organic matter with a pH around 6.5. If you plan to use lime in the soil, make sure to use a high magnesium lime.

When all threat of frost has passed and you are ready to transplant your tomatoes, water them 1-2 hours before planting. Dig a hole with a small trowel or your hands; it does not have to be very deep. The plant should sit 1-2 inches deeper in the soil than it was in the pot. You may have to pinch off bottom leaves when planting.

If the area you are planting the tomatoes in is a wet, boggy area, plant the tomato plants on a mound 4-6 inches higher than the ground. If the planting area is dry, plant each tomato plant in a depression - or plant them, then make an indented ring around the base of the plant to collect rain water. Disturb the roots as little as possible when moving the tomato plants from the container into the ground. If they are in peat pots, tear the pot to let the roots escape. Firmly pack the soil around the plant roots and water immediately after planting.

Wait 4 - 6 weeks before mulching to make sure the ground has warmed up all the way. Then black landscaping plastic can effectively be used to keep the ground moist and deter weeds from growing in your tomato garden. Not only will the landscaping plastic keep weeds at bay it can also help prevent blossom end rot and it will keep the tomatoes clean and out of the dirt.

Great companion plants for tomatoes are cabbage, celery, carrots, cucumbers, onions and peppers. Herbal companions include borage, mint and pot marigold. Avoid planting tomatoes near corn, dill or potatoes which can attract pests and diseases to your plants.

Tomatoes need a lot of water but avoid over doing it. Too much water can drown them while too little water can cause weak roots and shallow root growth. Water early in the day at the base of the plants; do not get the leaves wet. If plants yellow or become pale green they may need more nitrogen. Tomato plants can quickly deplete mineral stores in the soil and will need fertilizing, especially if they are in pots and containers (I like to use Miracle Grow for vegetables). Do not use nitrogen until flowering has started then you can side dress with an ounce or so of a 5-10-10 solution in a ring around the plant base, do not get it on the leaves, it can burn the plant.

Tomatoes do not need to be pruned unless you are training them to grow on stakes or trellises. Then you will want to pinch off side shoots.

You will see that growing great tomatoes can be quite easy and very rewarding. After the original planting, tomatoes need little maintenance except regular watering and weeding. So you can sit back, watch your tomatoes flower, grow and bear fruit. Then you can reap tasty rewards when it comes time to harvest your very own, home grown, vine ripened tomatoes.

In life, as in a garden, you reap what you sow.
~Nancilee Wydra- Feng Shui in the Garden

Nothing makes me feel better than being outside on a warm, sunny day working in my garden. I relax and have time to think. The stress melts away as I pull weeds and dig my hands into the soil. I feel a great sense of accomplishment when the flowers bloom and the fruits and vegetables bear fruit.

When harvest time comes I enjoy sharing my bounty with friends and family.

Gardening is a wonderful way to relax, enjoy nature, live green and save money. Growing your own fruit or vegetables can dramatically slash your grocery bill.

Just a few plants can keep you stocked for months.

You can save a lot of money with minimal effort by growing your own produce.

Seed packets are cheap usually ranging from $.25 to $2.00 depending on the seeds. A small area in your yard is free while a few containers and some dirt are not costly. You can also buy small plants from a local nursery. A 4 or 6 pack of tomato plants averages $3.00 and 4 or 6 plants can produce a large amount of tomatoes.

Basically it involves digging a hole, sticking in some seeds or a plant and keeping it weed free and watered. Small effort, big rewards. You’ll really see the rewards when harvest time comes and you have loads of fresh fruit and vegetables.

If you have children gardening is great way to spend time with them and get them outside. They’ll love watching the plants flourish and they will be more likely to eat the foods that they helped grow.

Once you really get into gardening you’ll want to learn more. Easy ways are to go to free gardening classes, join a gardening club, or check out books and videos from your local library

Tomatoes and peppers are relatively easy to grow and can also be grown in containers.

Art supplies are wonderful and versatile. What other items offer fun play, creative expression, and learning all in one…for very inexpensive prices?

With art supplies children have the world at their fingertips. There is so much that can be done, be made, be transformed…but with toxic ingredients like lead showing up in kids’ products you want to be sure that the creative supplies are not only fun but safe for the little ones.

Stubby Pencil Studio offers the biggest selection around that I have found, of eco-friendly, non-toxic art supplies and old fashioned games and toys.

Perfect items to stuff in Easter baskets. I have a crafty family. All of us are DIY handmade type people, so craft supplies are always on hand; however because we are so crafty we tend to go through them pretty fast. Or they mysteriously disappear.

That is either thanks to my budding magician toddler whose disappearing sippy cup act beats anything Copperfield could offer, or it could be the invisible troll that also loves socks, not sure.

Anyway, we always need new crayons, paints and sketchbooks that rapidly get filled with wonderful ideas and beautiful works of art.

So when holidays roll around, arts and crafts supplies are top of the to buy list. And Stubby Pencil Studio has plenty of eco-friendly items to choose from: soy and beeswax crayons, Crayon Rocks that are perfect for developing little hands, non-toxic washable markers made with recycled plastic, paints, and sketchbooks made from 100% recycled paper and non-chlorine bleached and processed with vegetable-based glue.

Plus they offers old fashioned toys like marbles and dominoes and do it yourself toys like the plain magic wand that your little princess can decorate herself. Stubby Pencil Studio even has targeted Easter goodies like the bunch of bunnies and the hopping bunny or the Envirosax bunny bag. It’s a one stop eco-Easter shop.

I never go all out for Easter. I always keep it simple, a few things in the baskets, a little bit of candy and goodies.

I have friends that treat it like it is Christmas all over again. I think that’s crazy.

I usually toss a few things in the baskets that the kids will need for the upcoming Spring and summer seasons- like a summer outfit or two and some outdoor toys: balls, garden gloves, sandbox toys, etc.

Simple stuff.

This year I am putting forth a little extra effort to make sure Easter is both simple and sustainable. Some Easter things I’ve always done in an eco-friendly manner. The kids baskets get used year after year. Sometimes they even get pulled out and used for other purposes.

My oldest son’s current basket (the toddler inherited his smaller basket) has been used at birthday parties and even at my wedding to hold napkins, silverware, etc. My daughter’s basket has been pulled out to be the door prize basket (it held all the little prizes) at birthday parties and my last baby shower.

We ditched that green, plastic Easter grass along time ago. Before even considering the eco-ramifications of the annoying stuff I just flat out got sick of finding it everywhere and trying to clean it up (the stuff never goes away).

If you like the fill factor of Easter grass but hate the icky plastic stuff you can opt for more eco-minded basket fillers. You can even make your own by shredding some of that paper in your recycling bin. Or you may consider natural fillers like raffia.

Then there’s the candy, I usually just get what’s available at the store. I try not to go overboard because they really don’t need too much of the stuff. You can always toss in healthier items like fruit, nuts, and natural fruit chews and roll ups (my kids may riot if I did only that without any candy at all).

There is also the option of organic candy. Sweet Earth Chocolates has organic chocolate bunnies and eggs. So does Allison’s Gourmet. If you want organic jelly beans check out the Natural Candy Store or Sugar Coated Organics. One of my grocery stores occasionally has organic goodies. I haven’t checked yet in the Easter aisle yet maybe they’ll have something good this year.

Now what else to add to their baskets that will be eco-friendly?

Start out by giving them items that are really wanted and will definitely be used.

Art supplies never go to waste in my house.

The Stubby Pencil Studio has a great selection of eco-art supplies for kids as well as toys, party stuff and other green goodies your kids would probably love. I know I see a few things my kids will love.

There are many online stores that now cater to eco-kids items. Eco-Artware has adorable stuffed animals made from old sweaters- piglets, elephants, penguins (I love these), kangaroos, and rabbits (perfect for Easter).

How about those eggs?

If you are making eggs that you’ll actually eat- cage free organic eggs are best… and natural coloring options. I’m considering trying some natural coloring but it sounds complicated and not as easy for the kids to do and in my house coloring eggs is all about the kids having fun.

Many of the eggs we color never get eaten. I know it seems like a waste but sometimes you just have to let kids enjoy themselves and not suffer from so much eco-guilt. I’m not going to stress and get all bent out of shape about it.

I am keeping things simple (eco and simple go hand in hand) so we don’t use a lot of garbage or make a lot of garbage and that’s the most important part of having an eco-Easter or eco-anyday.

©iStockphoto.com - Patryk Galka

The biggest thing right now is being green, everybody’s doing it from celebrities to your neighbor on the corner. You may be wondering though, what can you really do to live a greener life that doesn’t cost a fortune or have you munching on granola.

Trying to wade through all the green information floating around out there can be difficult. Everyone’s popping up with green tag lines and green products, but is throwing out all your old stuff and buying new eco-friendly products going to solve anything? No, it just leads more stuff in the landfill which defeats the purpose of going green.

Here are simple ways you can go green without going broke or changing your lifestyle very much. These simple things can even save you money.

Fix all leaky faucets and pipes. This will save water and save energy therefore reducing your water and energy bills.

Install low flow showerheads, faucet aerators, and toilets that use less water. The initial investment is minimal and in less than a year you’ll recoup that money through savings on your water and energy bills.

Unplug any appliances and other electronics when not in use. Even though something may be off, as long as it is plugged in it is still drawing power.

Invest in rechargeable batteries. They do not cost a great deal more than regular batteries but they last over ten times longer.

Change out regular incandescent bulbs for compact fluorescent lights (CFL’s). These bulbs last 6-10 times longer than a regular bulb and use much less energy. CFL’s come in dimmable versions now, too. So if you have a light with a dimmer switch there are CFL’s available for that.

Use solar powered lights for outdoor lighting.

Reduce the length of your shower and shower with warm not hot water. You can start out hot then gradually ease the temperature down as you go too.

Wash clothing in cold water instead of hot.

Wear clothing more than once before washing it. No, I’m not talking about underwear and socks- outerwear like jeans, sweaters, sweatshirts, etc. do not have to go into the hamper right after wearing them unless they are heavily soiled, wear them a couple more times before washing them.

Put lids on pots and pans when you are cooking. I know, sounds so simple and it is. The food will heat up faster, more evenly and on lower heat, plus it will stay warmer longer. You’ll save energy all around.

Take reusable bags to the grocery store and on other shopping trips. This is another very simple thing. Keep all those plastic bags out of landfills by using durable canvas totes or other reusable bags. Keep an extra stash in your car so you always have some with you.

Reduce the number of miles you drive. Think about walking or riding a bike more, carpooling, or even talk to your boss about telecommuting. This will reduce the need for expensive gasoline and reduce the amount of transportation pollution being released into the air. Plus if you walk or ride your bike more, you’ll get in shape and be a healthier person.

When buying products look for items that are recycled, recyclable, sustainable and organic. Also look for durable products made from recycled or reclaimed materials. Organic isn’t just for food either. Organic fabrics, body products and more are now available.

Purchase recycled or tree-free paper.

Refill and recycle your ink cartridges to save money and keep them out of landfills.

Recycle whenever possible. Some products you can even get money for recycling, like certain metals.

Download songs, movies, television shows and more instead of buying CDs and DVDs.

If you really want to be green you could try your hand at making your own recycled paper, it could be a lot of fun.

Shop locally. Buy locally grown fresh fruits and veggies. If they are organic, even better.

Have a green thumb? Grow your own organic goodies. Many veggies can be grown in containers if you don’t have a lot of space.

Going green doesn’t have to mean big changes in your lifestyle but even the simplest things can have a big impact on the world we live in. So do your part and be simply green. Who knows you may enjoy it and want to do more.

ⓒ iStockPhoto - Knape

Terra Wellington has written a great guide for any mom (or dad) interested in going green. From energy savings to green vacations you’ll get information, tips and ideas to help green your family in this detailed and well written green family guide, The Mom’s Guide to Growing Your Family Green: Saving the Earth Begins at Home.

Wellington doesn’t preach, instead she offers useful advice, green ideas, helpful tips and much needed information that will break through all the confusion and greenwashing going on today. She even includes handy little icons that let you know how beneficial the green aspect is and how much it is going to cost. Icons include those for health benefits, time savings, money savings, free stuff, and expenses that range from under $50 to over $1,000.

I can see that Terra really believes in what she writes because her passion and her earth loving tone shine through without being eco-needy, preachy, or flaky. This book is packed with information anyone can use to save time, money and the planet. You don’t have to be a hardcore greenie to want to save money and many tips in this book like switching to CFL’s (she includes a list of the best ones and the most effective ways to use them), putting a blanket on your water heater and turning off unused appliances and lights are simple and will save a lot of money and energy over time.

Terra includes every aspect of going green, too. From simple DIY projects to get-a-professional-to-do-it-for-you projects and all those in between. This is a one stop comprehensive go green mama guide not another green your baby book or get your kids to be green book. The Mom’s Guide to Growing Your Family Green: Saving the Earth Begins at Home has a little bit of that in the book like shopping green and promoting green communities but this book is more about greening the big stuff, saving massive amounts of energy and making big changes that will make a difference today and twenty years from now.

Of course she also tackles the small stuff like cleaning the house with the best green cleaners and how to find out if the cleaners are really green.

This is another green reference book that will be finding a permanent home on my book shelf.

The Mom’s Guide to Growing Your Family Green: Saving the Earth Begins at Home

By Terra Wellington

Publisher: St. Martin’s Griffin; 1 edition

Date: March 17, 2009

ISBN: 978-0312384739

Cover Price: $16.95

ⓒ iStockPhoto - ktaylorg

The barometer is showing fluctuations. The days may be hotter than the evenings and nights. At this particular time it is very likely that you catch cold and flu viruses. The cold and flu season typically begins as early as October and usually continues until April. Here are few self- care tips to help you and your family members prevent cold and flu, and recover from them sooner. Note: It is always a good idea to consult your physician in case you exhibit any of the symptoms of cold or flu.

Check symptoms for common cold like runny nose, sneezing, nasal congestion, sore throat, cough and/or mild fatigue. It is usually caused by a virus.

• Blow your nose softly to remove any mucus or debris.
• Steam at the end of the day before you go to sleep help loosen the mucus and clear your head.
• Take a warm shower.
• Take plenty of liquids to stay hydrated. Warm liquids such as chicken noodle soup might help to clear mucus.
• Get adequate rest.
• Consult your health care provider regarding the use of nonprescription cold medications.

When to see a doctor:

• You could not drink or eat anything for 24 hours
• Vomiting persists beyond two days or you vomit blood
• If the congestion persists for more than one to two weeks.
• Symptoms persist for more than 10 days.
• You experience a change in alertness.
• A severely sore throat, a cough that produces a lot of sputum or mucus (especially if green or yellow in color), or pain in the face.
• You have a chronic medical condition, especially one that is affected by changes in your food intake (such as diabetes).
• If you become dehydrated.The symptoms of dehydration include excessive thirst, dry mouth, little or no urination, severe weakness, dizziness or light-headedness.

If you show symptoms like nausea, vomiting, queasiness, abdominal cramping, bloating and/or fever that last between a few hours and a few days, you may have a viral infection. Please note vomiting may also be caused by food poisoning, pregnancy, medications or other underlying problems such as gallbladder disease, ulcers, or bowel obstruction.

Care for yourself by:

• Resting  in comfortable position.
• Drinking 8 to 12 cups of liquids to prevent dehydration.
• Eating or drinking for a few hours until your stomach settles.
• Avoiding dairy products, fried foods, and highly-seasoned food for a few days.
• Avoiding caffeine, alcohol, and nicotine products until you have returned to normal.
• Take small sips of liquids for no more than 24 hours. Then, slowly take food, such as low-fiber carbohydrate sources and low-fat protein foods as your body accepts. If the vomiting returns, go back to beverages and foods until you are able to advance.

ELAVA Botanik believes that what goes on the body should be as pure as what goes in the body. With that thought in mind they created the the first 100% natural, certified organic fruit pulp hair care products. Each product is marked with a “fresh until” date just like grocery products.

“ELAVA” is Finnish for “living.” Their ingredients demonstrate their standards of purity with non-allergenic, non-toxic, paraben-free, sulfate-free formulas completely without glutens, silicones, or synthetic fragrance. They are set apart from other brands even further by the use of whole organic foods and not botanical extracts.

I had the chance to try ELAVA Botanik’s Papaya Shampoo and Conditioner and I’m in love. My hair felt so smooth and beautiful, and it looked so shiny and healthy after using the shampoo and conditioner just once. After a few days my hair was silken luxury.

I must admit I couldn’t use it every single day because it would start to weigh my hair down but using it a couple times a week is perfect for making my hair look fabulous.

The shampoo smells delicious and the conditioner is thick, rich and very luxurious. I love them.

ELAVA botanik Papaya Shampoo is designed for all hair types and it is antioxidant rich shampoo for that strengthens the hair and protects against color fade or damage caused by hot irons or dryers. Green Tea in the shampoo promotes strength and protects against bacterial invasion. It also contains protein enzymes that decompose oxygen to prevent the oxidation of color.

Ingredients in ELAVA botanik Papaya Shampoo:

•Aqua/Eua/D.Water

•Certified Organic Soap Nuts (Soap Berries)

•NOP Certified Glycerin

•Xanthan Gum

•Certified Organic Carica Papaya (Papaya Pulp)

•Certified Organic Camellia Sinesis Leaf Extract (Green Tea Botanical)

•Certified Organic Uncaria Tomantosa (Cats Claw Bark)

•Certified Organic Urtica Dioica (Nettle Root Leaf)

•Certified Organic Linum Usitatissimum (Flax Seed Oil)

•Certified Organic Pelargonium Graveolens (Geranium Oil)

•Cerified Organic Lavendula Marie (Lavender Oil)

•Certified Organic Citrus Sinensis (Blood Orange Oil)

•Certified Organic Salvia Sclaria (Clary Sage Oil)

•Tocopherol (Vitamin E)

Ingredients in ELAVA botanik Papaya Conditioner:

•Aqua/Eua/D.Water

•Organic Ethyl Palmate (Confectioner Grade)

•Certified Organic Papaya Fruit Pulp

•Xanthan Gum

•Certified Organic Camellia Sinesis Leaf (Green Tea Botanical Extract)

•Uncaria Tomentosa (Cats Claw Bark)

•Certified Organic Urtica Dioica (Nettle Root Leaf)

•Certified Organic Linum Usitatissimum (Flax Seed Oil)

•Kokum Butter •Certified Organic Cananga Odorata (Ylang Ylang Oil)

•Certified Organic Pelargonium Graveolens (Geranium Oil)

•Certified Organic Lavendula Marie (Lavender Oil)

•Tocopherol (Vitamin E)

If you are looking for something pure and natural for your hair- ELAVA Botanik papaya shampoo and conditioner is the best organic, natural hair care shampoo and conditioner that I’ve tried.

©iStockphoto.com - marcelmooij

Many of us spend a lot of time sitting in our chair at a desk or near the computer table. People say that they have a 9 hours job and spend a lot of time in commuting so they don’t find enough time to do exercise or stretch their body. But finding a break in between your work and doing some stretching can be a very good and easy way to remain fit and away from many health issues. You body gets stiff and starts aching if you remain in the same position for a long time. If your work requires you to remain in the same posture all the time, you might develop some orthopedic problems over the time. Thus, getting a couple of breaks and doing some stretching at work place is a good idea. The stretching exercises will give your joints mobility and make them more stable. At times you may find it difficult to bend and tie up shoes or zip up a dress. These stretching exercising can help you in maintaining the simple range of motion of your body and tasks easier.

Always keep in mind not to over stretch beyond the point of pain. For more tips on stretching read: Exercise mistakes

Here are some of the stretches that can help you avoid the stiffness and tension created in your body

Hold the stretch for 15-18 seconds and repeat it 2-3 times depending upon how you feel about it. If you feel pain in the muscle, don’t do it but you feel like relaxing you can do the same stretch for three times. The stretch are meant for upper body and can be performed while sitting in the chair itself.

Keep in mind that your chair should be sturdy.

Neck stretch

Stand or sit with your back straight and shoulders relaxed position. Bend your neck towards your left shoulder or bring your left ear toward your left shoulder and hold for 3-4 seconds. Now turn your head toward the ground and bring your chin to your chest.(Don’t bring your chin near the chest if you have a pain in neck). Hold neck there and finally, roll your head to the right and bring that ear to your right shoulder. Keep on inhaling and exhaling in a slow and controlled manner throughout the workout.

Chest and Bicep Stretch

Stand straight or sit straight on the chair. Straighten your arm behind your back and interlace your fingers. While keeping the back straight, lift up arms keeping them straight from the elbow. Lower your shoulders a little bit and keep them away from ear and relaxed.

Torso Stretch

Stand with your feet little apart or sit straight on the chair. Clasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can. Face the palms towards the ceiling. Stretch your body towards the ceiling while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while exhaling.

Forearm & Wrist Stretch

Stand straight or sit upright. Extend left arm in front of your body. Face the palm outward with fingertips pointing upward towards the roof. With your right hand apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat with right hand.

Shoulder Stretch

Stand or sit straight. Bring your left arm across your chest. Hold your arm below the elbow with your right hand. Keep the shoulders relaxed away from the ears. Breathe deeply and hold for a few seconds. Repeat on opposite side.

Triceps Stretch

Stand straight or sit upright. Keep your left elbow on the palm of your right hand. Move your left arm over your head, placing left palm on the center of your back while right hand supporting the elbow. Try to reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite side.