015 Jewelry Back Health Soldering Mini Saw Frame

JewelryMonk Podcast #15

Podcast 15

In todays episode, we cover my work-life balance struggles, back injury and back health, soldering techniques, and I introduce a new tool I use.

Harney Peak

Harney Peak, is the highest natural point in South Dakota and the Black Hills and the highest summit in the United States east of the Rocky Mountains at over 7200 ft.

I am trying to find that balance between Work – Health – Family life

Evaluating my day,….. not by productivity, but by Soul-care and “Health-care, both physically and mentally.

Learning….. When I say yes to something, I also have to say NO to something else.

Health

One quick tip is the 25/5 rule, have a timer. If you have an apple watch, smart phone, or just an egg timer, while you are at the bench, set it for every 25 minutes, have something blink or beep at you and say, “Hey, get up and do something.” Do at least ten reps of something: walk around, stretch, get some water, run to the bathroom, take a five-minute break and then go back.

That means you have ten minutes of break every hour which keeps you moving and flowing. You can do lunges, do squats, or if you get a resistance band…. Keep it at your bench, and every 25 minutes, work on your back muscles, because of the posture we have as we sit at the bench, we tend to “Hunch” over the bench pin.

Cool Tool of the Week

Mini Saw Frame

Anderson Mini Saw Frames

Links for tools:

Rio Grande:

Contenti:

Ottofrei:

Deskercize: Upper Back Stretches

Written by Ron Evans

Here are four simple upper back muscle stretches that can be done just about anywhere you find yourself seated — in the office, on an airplane, or even at the kitchen table. Just remember to take it slow whenever you begin a new exercise routine.

Neck Rolls

Begin by sitting upright, relaxing your shoulders, and placing your hands on your lap. Carefully lean your right ear over your right shoulder. Slowly move your chin down and let it drop toward your chest while keeping your back straight. Bring your head up until your left ear is over your left shoulder. Gently roll your head back and around to your right shoulder once more.

Even out the rhythm, keep your breathing calm and smooth, and repeat five to 10 times in each direction.

Shoulder Shrugs

Think of these as something akin to pushups for your shoulders. With your feet flat on the ground, straighten your back and allow your arms to hang down at your sides. Inhale and hold your breath while bringing your shoulders straight up as high as possible, then squeeze them tight for about two seconds. Breathe out and just let your arms drop back down. Do about eight to 10 shrugs per set.

For a bit more of a challenge, consider adding some lightweight dumbbells to the mix.

Shoulder Rolls

This one starts out like a shoulder shrug. But after pulling your shoulders up to your ears, move them back and down in a circle. Repeat the same movement in the forward direction as well. Five rolls both toward the back and front should do the trick.

Butterfly Wings

This stretch makes a nice compliment to neck rolls and helps to strengthen the rhomboid and pectoral muscles. Sit up straight and touch your fingertips to your shoulders with your elbows pointed out to the side. Keeping your fingers in place, exhale and slowly pull your elbows together in front of you until they touch. Breathe in and allow your arms move to their original position.

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I have been a little active on Facebook, SnapChat, Pinterest, Twitter,….I have been using them as an opportunity for me to add a little Entertainment, some Character, and Life lessons as well. Some of these platforms let you get a glimpse into my life outside jewelrymaking, and see me and my “Quirkyness” sometimes.

Leave you with a Quote

“Everything New will kill you.” Author….. Fear

So that is the 15th episode of The Jewelry Monk Podcast

If you find value in this podcast, tell a friend about it and the JewelryMonk.com website. That means way more to me than an iTunes review or anything. But if you go to itunes and leave me a review, I will be grateful. The more people hear about it, and the larger the community becomes.    And make sure to leave a comment on the website, I always respond.

Take Care of yourself,

Doug

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2 Responses to 015 Jewelry Back Health Soldering Mini Saw Frame

  1. Dawn Crandall July 31, 2016 at 10:09 am #

    Hi Doug,
    Great post, as usual. I’ve had the mini saws for a long time, but don’t use them because trying to set a saw blade with good tension is too difficult for me. I never thought about sand paper strips! This idea makes the frames useful to me now. Thank you!

    • Doug Napier August 1, 2016 at 9:39 pm #

      Dawn, that is great! They are a bit tricky to get the tension right on the small blades, but worth the pain. Hope the sandpaper works for ya. I use the plastic backed self adhesive sandpaper for best results, it doesn’t break.
      Doug