While tension is largely unavoidable, there are several ways to ease the discomfort it causes.

All tension, regardless of where it’s physically felt, is a reaction from our neurological state. The nervous system receives signals from the body as it interprets our internal and external environments — and one response is tightening or tensing our muscles. Generally, the tension response prepares us for a perceived stress, though it sometimes persists longer than needed. Tension helps us get ready to react appropriately and often remains when we haven’t completed the action our nervous system believes we need to take.

Our breath is one of the simplest ways to directly interact with our nervous system and, consequently, with our reactions, such as tension. An effective breathing technique for tension release is four-second inhales matched with seven- or eight-second exhales. Longer exhales engage the “rest and digest” portion of our nervous system. This helps settle the need to react and releases tension. Practicing this breathing pattern — with longer exhales than inhales — for a few minutes several times daily can relieve tension held anywhere in the body or mind.

You can also employ slow movement, either separately or alongside the breathing practice. I like to start with the shoulders, an area where many people experience tension. On an inhale, slowly shrug your shoulders up toward your ears; on the exhale, release the shrug. This follows the pull of tension on the inhale — consciously creating tension through muscle contraction — and then releasing it on the exhale.

When we’re tense, stretching the affected areas sometimes creates more tension. Instead, slow movement toward and away from the tension helps regulate the nervous system and creates a sustainable release. You can apply this method anywhere in the body; the goal is to contract a muscle group and then reverse that movement. For tension in the back, start with the shoulders and then move to the glute muscles, squeezing with the inhales and releasing with the exhales as described above.

As always, if tension in your body or mind persists, please consult your healthcare provider to identify the root cause. Tension can be a precursor to anxiety, pain, sleep issues and many other health concerns — it’s an important early symptom to acknowledge, and for which to seek support.

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The lymphatic system, a crucial part of our immune and circulatory systems, can become sluggish during seasonal transitions. Unlike our cardiovascular system, the lymphatic system doesn’t have its own pumping or pressure mechanism. Instead, lymphatic vessels rely on the movement of our soft tissues and gravity to circulate.

This is one reason why it’s common to experience “puffiness” or water retention in our lower bodies. Gravity naturally keeps lymph fluid down.

While there are pathologies that affect the lymphatic system (lymphedema, certain cancers, vascular degeneration), almost everyone experiences a bit of extra fluid retention occasionally.

Gentle movement is one of the most effective ways to keep lymph flowing properly. Here are some of my favourite at-home practices to support your lymphatic flow:

Gentle rebounding

Standing, soften your knees and raise yourself onto your toes just enough that the heels lift off the floor. Drop back down to the heels and repeat this motion for 10-30 rounds fairly quickly. Remember to keep the knees soft and feel free to allow the rest of your body to bounce along with the impact.

Ankle pumps and circles

While seated or lying down, flex and point your feet, then rotate your ankles in circles. This simple movement helps move fluid from your lower extremities.

Arm swings

Standing with soft knees and feet wider than the hips, let your arms become heavy and begin rotating your body, allowing your arms to gently swing past the front and back of your body. Your hands may even gently pat or slap the opposite hip. Take deep breaths into your back and release long, sigh-like exhales as you rotate back and forth. Let gravity control your arms. Repeat this 10 times, then reach your arms overhead, stretching your whole body as long as possible as if reaching for the ceiling. Inhale, and then let a big exhale bring your arms back down, folding slightly forward and bending your knees as your arms swing behind you. Ride the inhale back up into your reach, and repeat the fold and drop with the next exhale. Repeat about 10 times.

Kick stretch/leg flush

Lying on your back, bend one knee toward your chest and grasp behind the knee with your hands. Flex your ankle so your toes lift toward your nose, then kick your heel toward the ceiling (straightening the leg). Keeping the ankle flexed, bend the knee back to its starting position and repeat the kick 10 times. On the 10th round, keep your leg as straight as possible and point and flex your ankle (pointing toes to ceiling, then bringing heel to ceiling) for another 10 rounds. Release and repeat on the opposite side.

As we navigate through summer and its changing weather patterns, staying mindful of our lymphatic health can help us feel more energetic and reduce uncomfortable symptoms of fluid retention. Listen to your body and adjust these movements as needed to suit your comfort level and physical capabilities.

If you’re experiencing chronic issues with water retention, skin discoloration or pain associated with swelling in your joints, it’s important to seek the support of a healthcare provider for assessment and possible ongoing care.

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That might seem like a strange question — considering how farming is just as much of an identity as it is a job, and how integral most farmers are to the success of their operation — but bear with me, because it’s an important one.

Other than you, who knows how to manage your farm — and how much do they know? If you were to go missing, get laid up with an injury or pass away unexpectedly, how would your family or employees handle your absence?

Spring is on the way, and with it the start of the busy season for many of us in agriculture, whether our business is crops, livestock or, in my case, honeybees.

This “calm before the storm” is a great opportunity to pause and consider these uncomfortable questions, which have both practical and emotional implications for the future of your operation.

First, let’s address the emotional aspect.

It’s important to recognize that we’re all one serious farm safety incident or unexpected health emergency away from being removed from the picture, either for a short time, an extended period or permanently.

These types of incidents can leave your family and employees adrift, left to pick up the pieces and keep things running while dealing with the trauma and stress of the incident that has occurred.

Then there’s the practical aspect.

Considering what your farm would look like without you and ensuring things continue running smoothly in your absence is a crucial part of business planning.

Often, we think about this in the context of succession planning, where the transfer of the farm to a family member or business partner is a highly choreographed process with a specific timeline.

However, it’s just as important to prepare for unplanned situations that would require the same transfer of responsibilities.

This is why it’s crucial that farmers involve their family members and employees in the safety planning process.

It can be as simple as ensuring everyone involved in the operation possesses key pieces of safety knowledge, such as the location of the closest hospital and the operating hours for its emergency room, up-to-date CPR training and awareness of available safety equipment on the farm, including first aid kits, fire extinguishers and personal protective equipment.

This is a very serious subject, and one many are reluctant to discuss or even think about, but it’s not all doom and gloom. Considering the safety risks at play on the farm is the first step in making that farm safer for you, your family and your employees.

The next step is coming up with a plan to lessen those risks, and AgSafe Alberta is here to help if you have questions or need support at any step of the way.

An easy way to kickstart your farm safety planning is by completing Farmers Care.

This free, introductory farm safety program is one of the fastest and easiest ways to foster a culture of safety on your farm and protect its most important assets: the people who live and work there.

No prior safety knowledge is required to sign up, and you can complete all four levels of the program at your own pace.

Remember, no one can take your place, and hopefully no one will have to try anytime soon. But making sure that plans are in place, considering the worst-case scenarios so you can better avoid them and ensuring farm safety knowledge is shared among all members of your farm team can make all the difference.

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The pelvic floor refers to the soft tissues within the inner bowl of our pelvic bones. These include small but crucial muscles that help rotate and stabilize our hips, lower spine and lower abdominal cavity.

Pelvic floor issues affect both males and females equally. Symptoms can include digestive problems, pain in the hips, back and lower abdomen, incontinence, pain during intercourse, menstrual pain, pain during walking, sleep disruption, and even referred pain in the knees and feet.

Think of the pelvic floor as a basin of support for postural stability and a home for vital organs and functions. Maintaining pelvic floor health is crucial for long-term movement.

The area becomes particularly vulnerable after abdominal surgery, pregnancy and childbirth, trauma (like car accidents, falls or sexual trauma) or extended periods of immobility or illness. The pelvic floor can either lose strength or become chronically tight — affecting hip and spine movement, breathing patterns and organ circulation. These changes can have far-reaching effects.

If you’re experiencing pain, discomfort or any symptoms mentioned above, it’s worth consulting a pelvic floor physiotherapist or qualified practitioner who can assess your pelvic floor function.

Here are some at-home ways to support your pelvic floor through breath work, hip mobility and lower spine and core strength exercises:

Pelvic rocking

Lie on your back or on a bed with knees bent. Slowly tuck your tailbone under, flattening your lower back against the surface. Release and let your pelvis tip forward. Repeat 10 times, two to three times daily. You may feel some initial low back stiffness — if it’s tolerable, continue and notice how it changes over several rounds.

Hip rotation

Lie on your back with one leg extended and the other knee bent, foot planted beside your straight knee. Let the bent knee slowly fall open to the side, then actively bring it back to centre. Repeat this opening and engaging motion about 10 times. Switch sides.

Diaphragmatic breathing

Lie on your back with knees bent and place rolled-up socks just below your shoulder blades along the spine. Notice your breath. Keep your inhales gentle and direct them toward the pressure of the socks. Breathe only as deeply as you can while staying relaxed, without forcing. Let your exhales release naturally. Feel your diaphragm — the balloon-like muscle at the base of your ribcage — expand with each inhale and deflate with each exhale. Focus on feeling the expansion in your back and sides before your belly. Practice for two to five minutes daily.

Remember: it’s essential to seek guidance from a practitioner experienced in pelvic floor health if you notice any concerning symptoms. Pain or dysfunction isn’t normal and can worsen over time. Pelvic floor physiotherapists are directly accessible — you typically don’t need a doctor’s referral to schedule a consultation.

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This tension and grinding are linked to multiple issues, including tooth damage, temporomandibular joint (TMJ) disorders, migraines, headaches, upper body tension, breathing problems, emotional dysregulation and anxiety. While mouthguards are a common treatment, they rarely resolve the underlying issue long-term.

The discussion around jaw clenching often becomes a “chicken-or-egg” debate. Known triggers include chronic stress, anxiety, TMJ joint misalignment and upper body tension. However, one often-overlooked factor is the health and strength of our tongue.

As we’ve explored in previous articles, tension is the body’s way of creating a sense of safety from a neurological perspective. Like shoulder tension, jaw tension commonly stems from stress-related concerns. When facing chronic stressors or challenges, our bodies respond by creating soft tissue tension and heightened emotional states.

From a neuromuscular perspective, safety translates to stability. This stability comes from our ability to consciously engage movement patterns that support efficient movement in various contexts. When addressing upper-body issues like jaw tension, we often neglect our tongue: a muscle we rarely think about consciously. The tongue is connected not only to jaw function but also to neck, shoulder and upper-body function.

Regular, intentional tongue movement has been shown to significantly reduce tension in the jaw, neck, and shoulders. This shift in tension can improve TMJ movement and potentially decrease joint irritation. While stress management, dental care and other health factors remain important in addressing jaw clenching and grinding, tongue exercises offer an interesting starting point at home.

Here are some of my go-to exercises to begin working the tongue muscle and softening tension in the upper body complex:

Tongue circles

Keep the mouth closed but the jaw soft, press the tip of the tongue into the inner perimeter of the lips and slowly trace a circle around the inside of the closed lips. This will likely feel surprisingly challenging. Try to keep the lower jaw still — only the tongue should move. Complete five to 10 circles in each direction. Repeat this a few times daily or several times per week.

Softening breath

Sit comfortably in a chair that supports your seat and back, with feet resting on the ground. Let your eyes soften. Gently move your lower jaw side to side, then open and close a few times before settling with your mouth closed and teeth apart. Slowly explore the inside of your mouth with your tongue, moving it along your teeth, cheeks, and lips. Then let your tongue soften, with its tip resting behind your upper front teeth. Take several easy breaths here, noticing how the chair supports your back. Breathe gently through your nose without effort, making your exhales longer than your inhales. If tension develops in your jaw or tongue, repeat the gentle movements and return to soft breathing. If you need to yawn, let it happen slowly and mindfully. Practice for two to five minutes, ideally before bedtime.

Tongue, jaw and neck stretch

While seated comfortably, place your right hand under your seat or behind your back. Slowly turn your head left and gently tilt it back. Extend your tongue, reaching its tip toward your left shoulder. Hold for about 10 seconds, release, and repeat three to four times. Then repeat on the opposite side.

As always, if you experience persistent sleep difficulties or chronic discomfort that doesn’t improve with conservative management, please consult your healthcare provider or a movement specialist.

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