Tag Archives: Elbow

Helianthus petiolaris

Botanical Name: Helianthus petiolaris
Family: Asteraceae
Genus: Helianthus
Species: H. petiolaris
Kingdom: Plantae
Order: Asterales

Synonyms:

*Helianthus couplandii B.Boivin
*Helianthus integrifolius Nutt.
*Helianthus patens Lehm.

Common Name : Prairie Sunflower , Lesser sunflower
Habitat : Helianthus petiolaris is native to Central to western N. America – Manitoba and Minnesota south to Arizona.
It grows on sandy soils. Dry prairies.
Description:
Helianthus petiolaris is an annual plant growing to 3 m (9ft 10in). While some references put the plant height at up to 6 feet. It can grow in clumps that make it look like a small bush, but it is not unusual to see single plants scattered around…CLICK &   SEE  THE PICTURESLIC

Leaves and stem: Leaf attachment: alternate Leaf type: simple

Leaves are rather variable—they may be triangular, oval, or shaped like the head of a spear. All leaves have a rough texture and somewhat wavy edges; the color is a dull green, sometimes bluish-green. There are 2 prominent lower veins that run parallel to the main center vein. There may be a few shallow teeth along the edge, but leaves are mostly toothless. The leaf size is variable depending on the shape. Elongated spear-shapes may be up to 6 inches long and 1 inch wide. Triangular leaves are up to 3½ inches long and 2 inches wide. Leaf stalks are ¾ to 1½ inches long, longer towards the base of the plant, becoming shorter as leaves ascend the stem. Stems are typically branched, and have a rough texture.

Flower: Flower blooms between July to September. Flower is 1½ to 3 inches across, 12 to 25 yellow rays (petals) and a dark brown center disk ½ to 1 inch in diameter. A plant has 1 to several flowers, each at the end of a 1½ to 6 inch long stalk. The bracts are flat, wide at the base tapering to sharply pointed tips, with short.bristly hairs. The flowers are hermaphrodite (have both male and female organs) and are pollinated by Bees, flies.
Fruit: The center disk forms a head of ¼-inch brown seeds. Seeds lack a tuft of hairs but have 2 bristly scales at the tip.

Suitable for: light (sandy), medium (loamy) and heavy (clay) soils and prefers well-drained soil. Suitable pH: acid, neutral and basic (alkaline) soils. It cannot grow in the shade. It prefers dry or moist soil.

Cultivation:
Succeeds in most soils in a sunny position. Requires a rich soil. Dislikes shade. Grows well on dry soils. The young growth is extremely attractive to slugs, plants can be totally destroyed by them. This species hybridizes in the wild with H. annuus. Members of this genus are rarely if ever troubled by browsing deer or rabbits.

Propagation:
Seed – sow in mid spring in situ. An earlier start can be made by sowing 2 – 3 seeds per pot in a greenhouse in early spring. Use a fairly rich compost. Thin to the strongest seedling, give them an occasional liquid feed to make sure they do not become nutrient deficient and plant them out in late spring or early summer.

Edible Uses:
The seeds in the plant are edible and can be ground up into an oily meal or into a butter.

Medicinal Uses: The powdered leaves, either on their own or in an ointment, have been used as a dressing for sores and swellings.

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.
Resources:
https://en.wikipedia.org/wiki/Helianthus_petiolaris
https://www.minnesotawildflowers.info/flower/prairie-sunflower
http://www.pfaf.org/user/Plant.aspx?LatinName=Helianthus+petiolaris

A Little Plank Movement Does a Lot of Work

If you are familiar with performing a traditional elbow plank, try this new variation for an extra challenge to your core muscles. Just remember to make your movements very small in order to keep it safe and effective.

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Begin on all fours. Position your elbows directly below your shoulders and place your hands and forearms flat on the floor, shoulder-width apart. Straighten your legs behind you. Balance on your toes and forearms as you bring your hips down to shoulder level. Keep you knees straight and press your heels back. Pause for two breaths.

On an exhalation, contract your abdominals and use your core muscles to raise your pelvis a few inches higher. Pause, continuing to hold your abs firm to support the weight of your pelvis. Slowly lower your hips back down to shoulder level and pause. Repeat this small movement three to six times. Release by bending your knees and sit back on your heels to rest. Repeat the entire exercise one more time.

Source : Los Angeles Times

 

Stretch Away Stress at Your Desk

Here’s a great way to reduce tension in the upper back, neck and shoulders. Practice this stretch at your desk after long hours of sitting in front of the computer or talking on the telephone.
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Sit upright toward the front edge of a sturdy chair. Place your feet below your knees, hip-width apart. Hook your left elbow over your right elbow and wrap your forearms, pressing the palms of your hands together as much as you can. Inhale and raise your arms as you arch your upper back. Pause for a few breaths.

On an exhale, bring your chin in toward your throat, press your navel to your spine and move your elbows down toward your waist. Pause with your back in this C-curve position. Feel a deep stretch in your entire back and across the back of your shoulders. Inhale, raise your arms to repeat the arch and exhale again to repeat the C-curve. Return to center, then switch your arms and repeat.


Source :
The Losangles Times

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Simple Exercise for the Back

Strengthen your entire back with this one simple move. The first variation, in which your legs are on the floor, targets the upper and mid-back muscles. The second variation kicks up the intensity by also training your buttocks and legs.
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Lie face down on a level, padded surface. Straighten your legs behind you with your toes down and your inner ankles facing each other. Place the palms of your hands flat on the floor near your rib cage, elbows bent and tucked in close to your body. Inhale, contract your upper back muscles to raise your chest, shoulders and head off the floor. Pause for three breaths.

Exhale while you keep your upper back raised. Inhale again, but this time extend your arms back, reaching your fingertips toward your feet. Now raise your legs off the floor. Keep your knees straight and your feet close together. Hold this position for three breaths, release and rest face-down on the floor for 15 seconds. Repeat two or three times.


Source:
Los Angeles Times

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Basic Yoga Pose

This is a  fundamental pose to get your yoga practice in gear.

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If you’re new to yoga and not limber yet, here’s a safe and simple way to get started. With this pose, you’ll develop flexibility in your hip, thigh and back muscles so you can progress to more advanced poses.

Begin by kneeling on a level, padded surface. Place your left foot flat on the floor, with your knee bent and your toes pointed to the left. Make sure your left heel is directly across from your right inner knee. Rest your left elbow on your left thigh. On an inhale, reach your right arm overhead with your palm facing inward. Exhale and lean your torso toward your left knee. Keep your left shoulder forward. Focus on feeling the stretch along the right side of your body and in your left inner thigh. Hold and breathe in this position for three to six breaths.

When your body feels ready, move deeper into the stretch by placing your left fingertips on the floor in front of your left foot. Do not allow your right hip to move backward. Hold this position for three to six breaths. Switch legs and repeat on the other side.

Source: Los Angeles Times

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