It’s a simple fact that you can never be productive if you take on too many commitments—you simply spread yourself too thin and will not be able to get anything done, at least not well or on time.That’s why the art of saying no can be a game changer for productivity.Requests for your time are coming in all the time—from family members, friends, children, coworkers, etc. To stay productive, minimize stress, and avoid wasting time, you have to learn the gentle art of saying no —an art that many people have problems with.However, it doesn’t have to be difficult or hard on your relationship.

The Art of Saying No (Gracefully)

Know your commitments and how valuable your precious time is. Then, when someone asks you to dedicate some of your time to a new commitment, you’ll know that you simply cannot do it. Be honest when you tell them that: “I just can’t right now. My plate is overloaded as it is.” They’ll sympathize as they likely have a lot going on as well, and they’ll respect your openness, honesty, and attention to self-care.

1. Value Your Time

Even if you do have some extra time (which, for many of us, is rare), is this new commitment really the way you want to spend that time? However, for others, work is their priority, and helping on extra projects could mean the chance for a promotion or raise. It’s all about knowing your long term goals and what you’ll need to say yes and no to in order to get there.

2. Know Your Priorities

Practice makes perfect. Saying “no” as often as you can is a great way to get better at it and more comfortable with saying NO.Sometimes, repeating the word is the only way to get a message through to extremely persistent people. When they keep insisting, just keep saying no. Eventually, they’ll get the message.

3. Practice Saying No

A common way to start out is “I’m sorry, but…” as people think that it sounds more polite. While politeness is important when you learn to say no, apologizing just makes it sound weaker. You need to be firm and unapologetic about guarding your time. When you say no, realize that you have nothing to feel bad about. You have every right to ensure you have time for the things that are important to you.

4. Don’t Apologize

Again, it’s important to be polite, but being nice by saying yes all the time only hurts you. When you make it easy for people to grab your time (or money), they will continue to do it. However, if you erect a wall or they will look for easier targets. Show them that your time is well guarded by being firm and turning down as many requests (that are not on your top priority list) as possible.

5. Stop Being Nice

Simply say so—you can compliment the idea, the project, the person, the organization—but say that it’s not the right fit, or it’s not what you’re looking for at this time. Only say this if it’s true, as people can sense insincerity.

It's not you, it's me

The art of saying no can be a game changer for productivity. Learn to say no in a way that is respectful and maintains healthy boundaries in your life.

personaldevelopment

Personal Development

The Gentle Art of Saying No for a Less Stressful Life

CA Rachana Ranade runs a Youtube channel named CA Rachana Phadke Ranade and has 1.5M+ subscribers (as on 17 Dec 2020).CA Rachana Ranade also holds various other valuable degrees like (Chartered Accountant, Bachelor in Commerce (BCom), Post Graduate Diploma in Management (PGDM) & Master in Business Studies (MBS).(This is the article from my blog financebread.com which is going to expire in this month, you can read the complete article. Support @rishabhnotes if you like my work, it would be great help.)

CA Rachana Ranade Interview

The anchor asked the very first question on Rachana Ranade Interview – “What are your advice to Millenials and young crowd on How to take their passion and monetize their content on Youtube? CA Rachana Ranade – We have seen that during lockdown the no. of Demat accounts and youtube accounts both increased but as things started getting back to routine the no. of active Demat account and active youtube account started to go down.My advice is to do something which you can hold on to long term and you should do if it is your passion.Don’t follow someone blindly and start imitating them.

Advice for millennials

CA Rachana Ranade – I tell them everything and anything is available free of cost online.I pitch them by saying when you enrol into my course, you’ll have only that much sufficient knowledge which can get you started investing.Everything is available online but the problem it’s so much out there to consume and you end up feeling overwhelmed.I always simplify the things for them and tell them I don’t sell knowledge, I sell simplified knowledge.and that’s my edge over the competition.

Question – How you differentiate your content?

CA Rachana Ranade – I prefer to see the macro view first and then do industry analysis.And I tell retail investors “Don’t pick stocks when they are too early”. I am happy to get 2x returns and if external factors are suitable then it becomes easy for companies to give returns.

Question – How do you pick stocks?

Typically we use this concept for banks but I try to use this concept for other companies as well.

CAMEL Model

Idealy I try to check the company having a monopoly or at least less competition. If they are leaders in their segment then there is nothing like it.

Some important things to check :-

CA Rachana Ranade – I always look at ROE and ROCE .If I were an owner of a company and I am not able to fetch even 5% return then might as well I invest my money in FD.I feel like 5% for ROE is very less and if I am taking a risk with my money I will expect at least 2x or 3x return.

Question- What are some important ratios you look at?

CA Rachana Ranade – Right now my favourite stocks are Jubilant Foodworks and Polycab .Below are the some details of Jubilant Foodworks and I also share some details of Polycab butsince she did not speak about it very much so I am not writing about it and if you want to know about Mutual Funds, you can read this <a href="https://financebread.com/2020/08/06/what-are-mutual-funds-august-2020/">post. </a>

Question- What are your favourite stocks?

CA Rachana Ranade – My simple advice is ‘Invest in only those companies which you understand.”If you are a housewife then you understand FMCG (Fast Moving Consumer Goods ) well so why don’t you invest in them.You can give some contribution by being an owner of the company and also give some returns to top-line also.

Question- What is your simple advice to all viewers?

That’s it readers from my side.My goal was to keep this post centred towards finance topics and at the same time tell you about this wonderful youtube channel.She is one of the best teachers on Youtube.And my words don’t mean much but I think its my responsibility to give my reader the best I can and not only related to finance and business but other things also.

What do you think?

Learn about the investing and best stocks from CA Rachana Ranade interview on CNBC. See her journey and study her strategies for value investing. FINANCE BREAD

moneyandinvestments

Money & Investments

CA Rachana Ranade Interview| CNBC Smart Money

Porter's Five Forces is a model that identifies and analyzes five competitive forces that shape every industry and helps determine an industry's weaknesses and strengths. Five Forces analysis is frequently used to identify an industry's structure to determine corporate strategy. The Five Forces model is named after Harvard Business School professor, Michael E. Porter.These are:-1. Competition in the industry2. Potential of new entrants into the industry3. Power of suppliers4. Power of customers5. Threat of substitute products

What Are Porter‘s Five Forces?

The first of the five forces refers to the number of competitors and their ability to undercut a company. The larger the number of competitors, along with the number of equivalent products and services they offer, the lesser the power of a company. Suppliers and buyers seek out a company's <a href="https://www.investopedia.com/articles/markets/051215/who-are-netflixs-main-competitors-nflx.asp">competition </a>if they are able to offer a better deal or lower prices. Conversely, when competitive rivalry is low, a company has greater power to charge higher prices and set the terms of deals to achieve higher sales and profits.

Competition in the Industry

A company's power is also affected by the force of new entrants into its market. The less time and money it costs for a competitor to enter a company's market and be an effective competitor, the more an established company's position could be significantly weakened. An industry with strong barriers to entry is ideal for existing companies within that industry since the company would be able to charge higher prices and negotiate better terms.

Potential of New Entrants Into an Industry

The next factor in the five forces model addresses how easily <a href="https://www.investopedia.com/articles/markets/051616/amazon-stock-analyzing-5-key-suppliers-amzn.asp">suppliers </a>can drive up the cost of inputs. It is affected by the number of suppliers of key inputs of a good or service, how unique these inputs are, and how much it would cost a company to switch to another supplier. The fewer suppliers to an industry, the more a company would depend on a supplier. As a result, the supplier has more power and can drive up input costs and push for other advantages in trade. On the other hand, when there are many suppliers or low switching costs between rival suppliers.

Power of Suppliers

It is affected by how many buyers or customers a company has, how significant each customer is, and how much it would cost a company to find new customers or markets for its output. A smaller and more powerful <a href="https://www.investopedia.com/terms/c/client-base.asp">client base </a>means that each customer has more power to negotiate for lower prices and better deals. A company that has many, smaller, independent customers will have an easier time charging higher prices to increase profitability.The Five Forces model can help businesses boost profits, but they must continuously monitor any changes in the five forces and adjust their business strategy.

Power of Customers

The last of the five forces focuses on substitutes. Substitute goods or services that can be used in place of a company's products or services pose a threat. Companies that produce goods or services for which there are no close substitutes will have more power to increase prices and lock in favorable terms. When close substitutes are available, customers will have the option to forgo buying a company's product, and a company's power can be weakened.Understanding Porter's Five Forces and how they apply to an industry, can enable a company to adjust its business strategy.

Threat of Substitutes

Porter's 5 Forces is a model that identifies and analyzes the competitive forces that shape every industry and helps determine an industry's weaknesses and strengths.

humanresources

Human Resources

Porter's 5 Forces

A contract gives rise to correlative rights and obligations. A right accruing to a party under a contract would be of no value if there were no remedy to enforce that right in a Law Court in the event of its infringement or breach of contract.A remedy is the means given by the law for the enforcement of the right.When a contract is broken, the injured party has one or more of the following remedies:-<ol><li>Rescission of the contract</li><li>Suit for the damages</li><li>Suit upon quantum meruit</li><li>Suit for the specific performance of the contract</li><li>Suit for the injunction</li></ol>

Remedies in case of breach of Contract

When a contract is broken by one party, the other party may sue to treat the contract as rescinded or refuse further performance.In such a case, he is absolved of all his obligations under the contract.

Rescission of the contract

Damages are the monetary compensation given to the injured party by the Court for the loss or injury suffered by him by the breach of the contract.The object of awarding damages for the breach of the contract is to put the injured party in the same position, so far as money can do it as if had not been injured.This is called the 'Doctrine of Restitution'.

Suit for the damages

It literally means 'as much as earned'.A right to sue on the basis of quantum meruit arisesd where a contract, partly performed by one party, has become discharged by the brewach of the contract by the other party.

Suit upon quantum meruit

In certain cases of breach of a contract, damages are not an adequate remedy.The court may, in such cases, direct the party in breach to carry out his performance according to the terms of the contract.

Suit for the specific performance of  the contract

When a party is in breach of a negative term of the contract (i.e., where he is doing something which he promised not to do), the Court may, by issuing an order, restrain him from doing what he promised not to do.Such an order of the Court is known as 'injunction. Follow @rishabhnotes on Ig for graphic.

Suit for the injunction

For free Notes and Videos Install our App: https://bit.ly/CT_app (Exclusive features only on App) Join our Whatsapp Group: http://bit.ly/CT_whatsapp The video includes the following topics: *Breach of Contract -Actual Breach -Anticipatory Breach *Remedies for Breach of Contract -Recission of Contract -Suit upon Quantum Merit -Suit for specific performance -Suit for Injunction -Suit for Damages For More Subscribe now... http://bit.ly/collegeprotutor All notes and videos Visit our website: https://collegeprotutor.com/ Show us your Support and Love :) Paytm: 8800302039 For notes: Check our website http://collegetutor.net or mail us on collegeprotutor@gmail.com or Comment below Check our facebook page: https://www.facebook.com/collegeprotutor Follow us on Instagram: https://www.instagram.com/collegeprotutor mail us for any queries: mailto://collegeprotutor@gmail.com #StayHome and help save lives #WithMe Buying something from Amazon? The same price for you, Little help for us. Crazy Deals on Amazon: https://amzn.to/33OopAM Our Recommendations (Affiliate Link): Video Making (Cheap and Best): Camera/Mobile Tripod Stand: https://amzn.to/3nPnQie Gorilla Tripod/Mini Tripod: https://amzn.to/3nPnQie Lavalier Microphone for Recording (Offer): https://amzn.to/3lBr8n6 Boya Omnidirectional Lavalier Microphone: https://amzn.to/3iNgxnu AmazonBasics Whiteboard, Duster, Marker Combo: https://amzn.to/2GMhbod Durable Whiteboard: https://amzn.to/3lEqwNN Best Affordable Smartphone: https://amzn.to/3nMYD8b Best OnePlus Affordable Smartphone: https://amzn.to/3nHysPS Best Offers on the smartphone: https://amzn.to/3nGCpEI

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Career

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Corporate Culture

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The video includes the following topics:
*Breach of Contract
-Actual Breach
-Anticipatory Breach

*Remedies for Breach of Contract
-Recission of Contract
-Suit upon Quantum Merit
-Suit for specific performance
-Suit for Injunction
-Suit for Damages

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Breach of Contract | Types | Remedies for Breach of Contract | Business Law | Study at Home with me

Law of resistance states that people tend to do the immediate thing which gives them instant satisfaction even if it comes at the cost of long term loss or disturbed office work space.To really benefit in long term plans one must contain emotions and devote most of working hours to deep work rather than craving for small wins.

Law of least resistance

'Deep work' will make you better at what you do. You will achieve more in less time. And feel the sense of true fulfillment that comes from the mastery of a skill. Cal Newport is an Assistant Professor of Computer Science at Georgetown University. In addition to studying the theoretical foundations of our digital age, Newport also writes about the impact of these technologies on the world of work. His most recent book, Deep Work, argues that focus is the new I.Q. in the modern workplace and that the ability to concentrate without distraction is becoming increasingly valuable. He previously wrote So Good They Can’t Ignore You, a book which debunks the long-held belief that “follow your passion” is good advice, and three popular books of unconventional advice for students. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx

'Deep work' will make you better at what you do. You will achieve more in less time. And feel the sense of true fulfillment that comes from the mastery of a skill.

Cal Newport is an Assistant Professor of Computer Science at Georgetown University. In addition to studying the theoretical foundations of our digital age, Newport also writes about the impact of these technologies on the world of work.  His most recent book, Deep Work, argues that focus is the new I.Q. in the modern workplace and that the ability to concentrate without distraction is becoming increasingly valuable. He previously wrote So Good They Can’t Ignore You, a book which debunks the long-held belief that “follow your passion” is good advice, and three popular books of unconventional advice for students.


This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx

TEDx is an international community that organizes TED-style events anywhere and everywhere -- celebrating locally-driven ideas and elevating them to a global stage. TEDx events are produced independently of TED conferences, each event curates speakers on their own, but based on TED's format and rules.

TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). 

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TEDx Talks

Quit social media | Dr. Cal Newport | TEDxTysons

Essentialism is a disciplined, systematic approach for determining where our highest point of contribution lies, then making execution of those things almost effortless.It is about giving ourselves few important choices and deliberately pursuing them in disciplined manner

What is essentialism?

“The word priority came into the English language in the 1400s. It was singular. It meant the very first or prior thing. It stayed singular for the next five hundred years. Only in the 1900s did we pluralize the term and start talking about priorities.”“When we don’t purposefully and deliberately choose where to focus our energies and time, other people – our bosses, our colleagues, our clients, and even our families – will choose for us, and before long we’ll have lost sight of everything that is meaningful and important.”

Origins of the word 'priority'

<ul><li>Only once you give yourself permission to stop trying to do it all, to stop saying yes to everyone, can you make your highest contribution towards the things that really matter.</li><li>Essentialism is about deliberately distinguishing the vital few from the trivial many, eliminating the non-essentials, and then removing any obstacles so the essential things have a clear, smooth passage.</li><li>If you don’t prioritize your life, someone else will.</li><li>The Paradox of Success: the more options we have, the more we feel distracted from what would otherwise be our highest level of contribution.</li></ul>

Some big ideas from the book

To embrace the essence of Essentialism requires we replace these false assumptions with three core truths: <ol><li>“I choose to,” </li><li>“Only a few things really matter,” and </li><li>“I can do anything but not everything.”</li></ol>

What do you need to do?

This is a book summary of Essentialism by Greg McKeown. Read this summary of Essentialism to review key takeaways and lessons from the book.

Book Summary: Essentialism by Greg McKeown | Sam Thomas Davies

In this fast pacing world that we live in today; demands you to be connected with others and urge you to be updated about what's happening with your friend circle or world.And what medium helps in that- You are receiving right i.e., Social Media.But have you ever realised it might not be the case at all. Infact in the absence of social media, you can accomplish more and yet have good connection with people and your loved ones.Explore further to know if you should quit social media or not. (Spoiler alert:- For the most people you would be better off quitting it.)

Why you should quit social media?

Deep work rules focus on multiple steps on how you can achieve your goals.Nowadays, it has become normal to have a social media account. This normalcy is alarming because it’s a big distraction to our daily lives. You can’t help but scroll daily and endlessly. The moment you open your eyes, you start scrolling to see what your friends, families, acquaintances, and even what total strangers are up to.In short social media is consuming up your valuable time which you should channel in more valuable and productive work.

Looking at social media from detached view.

Your ultimate goal should be of becoming the very best at whatever you do and only way to doing it; is giving your undivided and intentional focus to your work.List down two to three activities that you require to achieve this goal in your personal as well as your professional life. This will instantly give you a grip to start with your deep work process, and how you can do networking much more effectively.Ask yourself, what tools do you need to achieve this goal?

Craftsman Approach.

The Packing Party Approach inspired by Ryan Nicodemus—a film producer who once packed up his entire apartment and only began taking out only what he needed. In no time, he realized that the stuff he actually used made up of only a few things of his total possessions. The realization more than validated his decision to downsize and declutter.Applying this strategy to our social media habit could look like not using social media for 30 days and assess how we feel after this.

Packing Party.

The two important questions to ask yourself when you decided to quit are:1. Would the last thirty days have been notably better if I had been able to use this service?’2. Did people care that I wasn’t using this service?If the answer is ‘no’ to both questions after 30 days of being offline, quit. This is a great strategy for social detox that will immensely free up your time and attention to focus deeply on your tasks.(As of today I am creating content on Deepstash only and spend less time my Instagram account.)If you liked my work then do show your support @rishabhnotesPaytm- 9599635881

Please understand this very carefully

We explore the third rule of Deep Work; Quitting Social Media. Our discussion outlines productivity benefits and steps to take to unlock task mastery.

remotework

Remote Work

Quit Social Media, Deep work rule 3. #workwithmad

A bit history before diving into the effect:-Leeuwarden, The Netherlands, on Domino Day, November 13, 2009, Weijers Domino Productions coordinated the world record domino fall by lining up more than 4,491,863 dominoes in a dazzling display In this instance, a single domino set in motion a domino fall that cumulatively unleashed more than 94,000 joules of energy, which is as much energy as it takes for an average-sized male to do 545 pushups.

Achieve massive results with this effect.

Each standing domino represents a small amount of potential energy; the more you line up, the more potential energy you’ve accumulated. Line up enough and, with a simple flick, you can start a chain reaction of surprising power. And Weijers Domino Productions proved it. When one thing, the right thing, is set in motion, it can topple many things. And that’s not all.

Why it works?

Lining up small tasks in one direction and consistently doing that creates a momentum which in turn makes the process seamless and eventually hit the bigger obstacle (or goal) is known as Domino Effect.Imagine what would happen if this kept going. If a regular domino fall is a linear progression, Whitehead’s would be described as a geometric progression. The result could defy the imagination. The 10th domino would be almost as tall as NFL quarterback Peyton Manning. By the 18th, you’re looking at a domino that would rival the Tower of Pisa. The 23rd domino would tower over Eiffel Tower.

The Domino effect and it's application.

GETTING EXTRAORDINARY RESULTS So when you think about success, shoot for the moon. The moon is reachable if you prioritize everything and put all of your energy into accomplishing the most important thing. Getting extraordinary results is all about creating a domino effect in your life.

Why it make sense in your life?

When you see someone who has a lot of knowledge, they learned it over time. When you see someone who has a lot of skills, they developed them over time. When you see someone who has done a lot, they accomplished it over time. When you see someone who has a lot of money, they earned it over time. The key is over time. Success is built sequentially. It’s one thing at a time.

Observe it.

YOU WANT LESS. You want fewer distractions and less on your plate. The daily barrage of e-mails, texts, tweets, messages, and meetings distract you and stress you out. The simultaneous demands of work and family are taking a toll. And what's the cost? Second-rate work, missed deadlines, smaller pay cheques, fewer promotions-and lots of stress. AND YOU WANT MORE. You want more productivity from your work. More income for a better lifestyle. You want more satisfaction from life, and more time for yourself, your family, and your friends. NOW YOU CAN HAVE BOTH-LESS AND MORE. In The ONE Thing, you'll learn to cut through the clutter achieve better results in less time build momentum toward your goal dial down the stress overcome that overwhelmed feeling revive your energy stay on track master what matters to you The ONE Thing is the New York Times bestseller which delivers extraordinary results in every area of your life-work, personal, family, and spiritual. WHAT'S YOUR ONE THING?

books

Books

THE NEW YORK TIMES BESTSELLER THAT WILL HELP YOU FIND THE ONE THING YOU NEED TO DO THAT WILL MAKE EVERYTHING ELSE EASIER - OR UNNECESSARY YOU WANT LESS You want fewer distractions and less on your plate. The daily barrage of e-mails, texts, tweets, messages, and meetings distract you and stress you out. The simultaneous demands of work and family are taking a toll. And what's the cost? Second-rate work, missed deadlines, smaller pay cheques, fewer promotions - and lots of stress. AND YOU WANT MORE You want more productivity from your work. More income for a better lifestyle. You want more satisfaction from life, and more time for yourself, your family, and your friends. NOW YOU CAN HAVE BOTH - LESS AND MORE. In The ONE Thing, you'll learn to * Cut through the clutter * Achieve better results in less time * Build momentum toward your goal * Dial down the stress * Overcome that overwhelmed feeling * Revive your energy * Stay on track * Master what matters to you The ONE Thing is the New York Times bestseller that delivers extraordinary results in every area of your life - work, personal, family, and spiritual. WHAT'S YOUR ONE THING?

Jay Papasan is an accomplished writer whose work has resonated with readers around the world. Jay Papasan has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Jay Papasan's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Jay Papasan

Professionally, Gary’s ONE Thing is teaching. He excelled as a real estate salesperson by teaching clients how to make great buying and selling decisions. As a real estate sales manager, he recruited agents through training and helped them build careers the same way. As co-founder and chairman of the board, he built Keller Williams Realty International from a single office in Austin, Texas, to one of the largest real estate companies in the world by using his skills as a teacher, trainer, and coach. Gary defines leadership as “teaching people how to think the way they need to think so they can do what they need to do when they need to do it, so they can get what they want when they want it.

Gary Keller

The One Thing

He’s increasingly an outlier. Even as global literacy rates are high (84%), people are reading less and less deeply. The National Endowment for the Arts has found that “[r]eading has declined among every group of adult Americans,” and for the first time in American history, “less than half of the U.S. adult American population is reading literature.” Literacy has been improving in countries like India and China, but that literacy may not translate into more or deeper reading.

Literate but not reading.

This is terrible for leadership, where my experience suggests those trends are even more pronounced. Business people seem to be reading less — particularly material unrelated to business. But deep, broad reading habits are often a defining characteristic of our greatest leaders and can catalyze insight, innovation, empathy, and personal effectiveness.

Why reading matters?

The leadership benefits of reading are wide-ranging. Evidence suggests reading can improve intelligence and lead to innovation and insight. Some studies have shown, for example, that reading makes you smarter through “a larger vocabulary and more world knowledge in addition to the abstract reasoning skills.” Reading — whether Wikipedia, Michael Lewis, or Aristotle — is one of the quickest ways to acquire and assimilate new information. Many business people claim that reading across fields is good for creativity. And leaders who can sample insights in other fields, such as sociology etc.

Benefits of reading:-

Reading has many benefits, but it is underappreciated as an essential component of leadership development. So, where have you seen reading benefit your life? What suggestions would you have for others seeking to grow their leadership through reading?

At last.

Whether it’s Wikipedia, Michael Lewis, or Aristotle, reading brings a host of benefits to the workplace.

For Those Who Want to Lead, Read

Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. Stretching loosens up your body while increasing blood flow to your muscles.Incorporating morning stretches into your daily routine is a positive way to begin each day. Learn an easy and effective morning stretch exercise program.Before starting this, or any other exercise program, check with your doctor to ensure that exercise is safe for you to do. Stop any exercise that causes pain.

5 Morning Stretching Exercises

<a href="https://www.verywellhealth.com/morning-stretch-for-back-pain-4020348">Start your morning protecting your back </a>by doing the prone press-up exercise. This is a type of <a href="https://www.verywellhealth.com/mckenzie-exercises-for-your-low-back-2696222">McKenzie exercise </a>that helps to keep your back in a good position to start your day:<ol><li>Lie on your stomach with your hands in a push-up position.</li><li>Relax your back and hips, and slowly press your upper body up, allowing your back to arch.</li><li>Hold this position for 2 seconds, and then release.</li><li>Repeat 10 times.</li></ol>

Prone Press-up

To gently stretch your low back, perform the seated lumbar flexion exercise. This is a perfect stretch if you have <a href="https://www.verywellhealth.com/things-to-stop-doing-if-you-have-lumbar-spinal-stenosis-2696099">spinal stenosis </a>.2 <ol><li>Sit on the edge of your bed with your feet on the floor.</li><li>Bend over, reaching your hands toward your feet.</li><li>Arch your back.</li><li>Hold for a count of 10.</li><li>Repeat 5 more times.</li></ol>You must be careful with this stretch if you have a bulging or herniated disc in your spine. This exercise may place increased stress on your disc, causing significant pain. If that happens, stop the exercise and check in with your doctor right away.

Lumbar Flexion Stretch

A simple way to get your neck moving is with the <a href="https://www.verywellhealth.com/gentle-neck-stretching-exercises-2696365">neck rotation stretch </a>. Here is how you do it:<ol><li>Remain seated on the edge of your bed with your feet on the floor.</li><li>Rotate your neck in a circle, touching your ears to your shoulders.</li><li>Rotate slowly in a clockwise direction 5 times.</li><li>Rotate slowly in a counterclockwise direction 5 times.</li></ol>

Neck Mobility Stretch

Get your shoulders loose with the seated shoulder shrug, like this:<ol><li>Remain seated on the edge of your bed with your feet on the floor.</li><li>Shrug your shoulders up to your ears.</li><li>Repeat 10 more times.</li></ol>

Shoulder Shrugs

Keep your rotator cuff and shoulders healthy with the overhead shoulder stretch. Here's how:<ol><li>Stand next to your bed.</li><li>Lace your fingers together.</li><li>Raise your hands above your head, palms upward.</li><li>Lift up stretching your rib cage.</li><li>Hold for a count of 10.</li><li>Repeat 5 more times.</li></ol>Be sure to watch for any pinching or painful sensations in your shoulders as you do this. If you feel shoulder pain while stretching, stop the exercise immediately.<ol><li>Stand up and hold onto something stable.</li><li>Bend one knee up and grab your ankle with one hand.</li><li>Hold your leg up for 15 seconds.</li><li>Repeat 3 times.</li></ol>

Morning Shoulder Stretches

What are the best stretches to get moving in the morning? Try these total body morning stretches for physical therapy.

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