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The Forgotten History Of Vaccines & Disease Everyone Should Know

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Last month I read a book that would change my perspective on the vaccination debate. The book is called Dissolving Illusions: Disease, Vaccines, and the Forgotten Historywritten by acclaimed nephrologist Suzanne Humphries.

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For anyone involved in the controversial vaccine debate, whether a proponent or opponent, this book is truly invaluable for a few reasons.

The thoroughness of Humphries’s historical research is unlike anything I’ve seen before, a rare book that provides in-depth investigations documenting the medical history related to mass vaccination programs and infectious diseases.

She turned her back on a $300,000 salary to become a low-paid researcher, all because her integrity wouldn’t allow her to turn a blind eye to what she was seeing in her practice.

Suzanne spoke with Dr. Mercola to tell her story as well as what she discovered after years of careful and persistent research.

Why Dr. Humphries Wrote This Book

Dr. Suzanne Humphries, an acclaimed nephrologist ostracised after her investigations into the history of disease and vaccines. In her book, Dissolving Illusions: Disease, Vaccines, and the Forgotten History, she provides massive amounts of historical evidence showing how vaccines can't be credited with eradicating well known diseases.

Dr. Suzanne Humphries, an acclaimed nephrologist ostracized after her investigations into the history of disease and vaccines. In her book, Dissolving Illusions: Disease, Vaccines, and the Forgotten History, she provides massive amounts of historical evidence proving that vaccines can’t be credited with eradicating some of the most well known diseases of our time.

Prior to 2009, Suzanne Humphries was a well respected, and highly sought after nephrologist working out of Maine.

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At the time she considered herself “pro-vaccine,”

I had vaccinated my dialysis patients; I, myself, was vaccinated; and I pretty much believed what I was taught in medical school, she says.

But when Suzanne noticed her patients were getting vaccinated before seeing her, she knew something was up.

My patients were getting vaccinated on their first hospital day before I even saw them, and the order had my name on it,” she says.

After complaining to her administration, she was met with immediate resistance, she explains in her book. This led her to do some research on the widely accepted vaccine intervention. She soon found no medical literature stating it was safe to administer to an acutely ill patient.

My patients were acutely ill, they had inflammatory diseases, and I didn’t want them vaccinated,” she said.

Because the ‘polio’ and ‘smallpox’ vaccine argument was brought up often (i.e., the vaccines for these diseases eradicated the diseases), she knew she needed to look more into the story to defend her stance.

“In my research, I was startled [to realize] that what I found was completely counter to what I have been told and taught my entire life. 

The stories are very twisted, long, and complicated, and the vaccines have changed over time. It’s really easy to kind of throw up smokescreens here and there and make whatever argument one might want to, because people are so ignorant and because the story is so complicated.

The Truth About The Smallpox Vaccine

As she explains in her book, the smallpox (SP) vaccine was developed long before the human immune system was understood.

The vaccine was actually developed based on a rumor circulating among dairy maids. The rumor was that when a dairy maid had been infected with cowpox—which is a common infection on the udder of the cow—she would no longer be susceptible to smallpox.

Hysteria was easily brewed among populations at the time, and this rumour spread quickly. This led Edward Jenner to develop the first SP vaccine.

“Basically, it was made by scraping pus off the belly of a cow,” Dr. Humphries says. “Sometimes there was some goat genetic disease in there. There was horsepox mixed in there.

There was sometimes human pox mixed in and some glycerin. They would shake it up; they would take kind of a prong, and puncture the skin several times…

there were many people who developed serious smallpox disease and died after they were vaccinated. The severity of disease was often worse in the vaccinated than the unvaccinated.

There are statistics that show that the death rate was higher in the vaccinated than the unvaccinated.”

Suzanne also explains that when the vaccine was first developed, there was no way to accurately diagnose what pox disease a person had. Any pox was considered smallpox, when in reality it could have been chickenpox, monkeypox, or smallpox. The human pox virus was hardly the only virus in the vaccine.

Suzanne explains that this vaccine was the most contaminated vaccine ever used.

What Happened When Leicester, England Stopped Getting Vaccinated

If you look at a town like Leicester in England, that town was noticing that they had one of the highest vaccination rates in the vaccinated world and their smallpox breakout was higher than ever,” Dr. Humphries says. 

The people in the town had a rally. The mayor and some of the health officials were there. They all agreed that they were going to stop vaccinating… The result was quite different from the predictions.

What we show in our book – and we show the graphs of the disease rates and the death rates – was that both of them went down precipitously after the vaccinations were stopped. That story right there tells you that vaccines were not what made the disease go away; what made the disease go away was isolation and sanitation.

G4.2-Boston-Smallpox-1841-1880

G4.4-UK-Vacc-Deaths-1906-1922

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Why Antibodies Are The Wrong Way To ‘Immunity’

As Dr. Mercola explains in his article, The Forgotten History of Vaccinations You Need to Be Aware Of 

“One of the major arguments against vaccine-induced immunity is that it primarily stimulates the humoral immune system and not the cellular immune system. Antibodies are produced by the humoral immune system and then routinely measured to determine ‘immunity.’

The problem with this approach is that you can have high antibody levels and still get the disease. It’s very difficult and expensive to measure the cellular immune response, and immunologists admit that they are still in the dark about a lot of the finer points of the overall immune response.

Antibody titers or blood levels [don’t] tell you whether you’re going to be immune in the future, because antibodies are only one aspect of the immune response, and in some cases are not even necessary to easily combat the sickness and become immune.”

Humphries also elaborates,

“It’s not only imprecise; sometimes it’s downright inaccurate. You can have very high antibody levels, like numerous case reports of people who have hugely high antibody levels for tetanus, or normal antibodies, and have gotten some of the worst cases of tetanus. 

I have papers that show that people without antibody for polio have actually been able to respond to the virus as if they were already immune. The antibody really is a real wrong roadmap to look at to tell what’s really going on. Sometimes there’s correlation, but it’s certainly not a given.”

What About Polio?

dissolving-illusionsThe alleged success of the polio vaccine is another commonly used tactic in the vaccine debate for paralysis in the muscles. Before the  vaccine became available, if you were admitted to the hospital any doctor could diagnose you with polio based on two physical examinations within 24 hours, to check for paralysis in one or more muscle groups. We now know that a number of viruses can cause paralysis, but back then, all instances were thought to be due to polio virus.

But when the polio vaccine was developed, a problem emerged. Swedish scientists were trying to tell the US scientists that formaldehyde inactivation was not going to work as planned.

But the warning fell on deaf ears, and as it turns out, formaldehyde did not kill of the live polio viruses in the injectable vaccine. This lead to the paralysis and injury of many in 1955.

To cover this up, they changed the diagnostic criteria for polio. 

With polio, the original criteria was two examinations within 24 hours. This was changed to two examinations within 60 days. This was helpful in cooking the books, because within 60 days, most people recover from their bout with poliomyelitis.

Next was the testing issue. Prior to the vaccine, there was no testing done on blood or stool samples. After the vaccine came along, there was an epidemic in Michigan around 1958. About 2,000 people were diagnosed with polio.

Once serological testing was finally done, they discovered that the polio virus was found in only a small minority—about one-quarter of the 2,000 who displayed symptoms of infection. Interestingly, in the remainder of people who were showing symptoms they either discovered a different virus or no virus at all. And, subsequently, those patients were no longer “counted” as having polio.

What Happened When They Switched To An Oral Polio Vaccine

After an oral polio vaccine you become a reservoir for a virus that can mutate or combine with other bowel viruses, creating new strains that are often more virulent to those around you.

According to Dr. Humphries, the only thing the injectable vaccine theoretically does is give you some blood immunity, similar to tetanus. This means it is only going to be effective if your blood meets the virus before the virus meets your nervous system.

polio-prevention-virus-01Once vaccine makers realized just how difficult it was to inactivate the polio virus, and many people ended up contracting polio from the vaccine, they decided to abandon the injectable polio vaccine and create an oral vaccine instead, which is more similar to the natural route of infection.

Again, controversy ensued. The oral vaccine did interrupt transmission of the wild type virus, but it propagated transmission of the vaccine virus instead.

“You can give a baby an oral polio vaccine and it can be attenuated. But even in the vial, before you give it to that baby, those viruses are starting to revert back to their former problematic state. And then once the baby swallows that, the baby will generate some immunity in the intestine. But what’s going to come out of that baby is going to be mutated vaccine virus. Oftentimes this is problematic, especially in people who are immunosuppressed” Humphries explains.

The US eventually switched back to the injectable in the 90s, making adjustments to the formula as a response to the inactivated polio virus. Modern polio vaccines are propagated and inactivated differently from earlier versions, and different countries also use different strains of the polio virus, using one or two as opposed to three strains previously.

“Even today, you can just go on to the CDC website and the Morbidity and Mortality Weekly Report (MMWR). You can see that cases of polio in this country by and large occur when people get the oral vaccine in another country and then come here. 

The injected vaccines do not interrupt propagation of the virus. If somebody comes to this country who has recently had an oral polio vaccine and he’s shedding a highly virulent strain, people in this country can start passing it around.”

Infant Immunity & Epigenetics

Humphries told Dr. Mercola that right now she’s focused on infant immunity, as some major developments have come out in the past few years that challenges the idea of vaccinating infants.

Instead of arguing about any particular vaccine, if you understand the way the infant immune system is designed, you can automatically see that if you were going to toss any kind of a vaccine in there, you might give them some short-term immunity, but you’re also going to change their immune systems so that it can’t function the way it was designed to function… The arguments against vaccines when you really understand the infant immune system I think are irrefutable.”  

New developments in the field of epigenetics have revealed that we are not victims to our genes.pic026

These developments show that tinkering with an infant’s immune system is like planting ‘cluster bombs’ that will later explode.

In a study by Nikolaj Orntoft, African girls were injected with a tetanus vaccine to see which genes might be upregulated or downregulated. What they found is that there’s really no way to predict which genes will be affected.

So not only will each individual have a unique response to any given vaccine, based on their current health status, we’re also epigenetically predisposed to respond differently in terms of the side effects we might develop. This means that having a vaccine compensation table for reimbursement for vaccine damage is nonsensical as we’re bound to have different genes upregulated after vaccines are given.

Dr. Humphries “Most Doctors Are Uninformed And Therefore Cannot Give Informed Consent”

“[Vaccines] can have tumorigenic kidney cells of a cocker spaniel in it. It can have human fetal cells with retroviruses. [It can have] aluminum, which is one of the most horrible things to inject into any sort of life form, especially into a muscle… Parents really need to know that their doctors are not informed and therefore they cannot give informed consent, and that they really need to think about it because you cannot unvaccinate.”

The fear of, “Oh, what if my child gets a disease”—that’s where knowing the history is really important because what we’re talking about is under which conditions people become susceptible . That’s really more important than transmission. Because, yes, measles transmits very rapidly through the population, but it actually has a lot of benefits to the immune system—so much so that they’re using it to treat cancer today.”

Dr. Humphries also notes that the human body is designed in such a perfect way that there is a system in place to handle just about anything that happens to it, provided we’ve treated our body properly.

“Babies who come into this world in a normal and natural way, who are breastfed for an appropriate amount of time, that’s the best protection you could ever give to your baby’s immune system or brain. Consider that when the fear starts to creep in. If you’re breastfeeding your baby, you’re already giving the most powerful thing on the planet that can be given to that baby,” she says.

Empower Yourself Through Education

Historical evidence shows that vaccines are not the answer to disease.

As Dr. Mercola states,

“There’s just no question that improving your innate immune system—through reducing sugar and processed foods in your diet, improving your gut flora, leading a healthy lifestyle, and having adequate vitamin D levels, ideally through sensible sun exposure,—will provide a far more effective immune response and virtually eliminate any risk of developing a life threatening infection.

The key is to have the courage to trust in this truth—that your body is designed to maintain health.”

Dr. Humphries ends her conversation with Mercola with a blatant truth,

“We have a highly profitable, lucrative religion that involves the government, industry, and academia. That religion is vaccination. People believe in vaccines. They’ll tell you, they believe in vaccines. But you ask them what they know about vaccines and it will be almost nothing.

Medical schools are bereft of information on the history of vaccination, on the contents of them, and the potential problems.

Doctors are really being systematically brainwashed. Not only that, but if doctors do start to see problems… wake up to it; do their own research, and buck the system, they risk being treated the way I was. I was well respected through the entire state of Maine. People were referring their patients to me. My colleagues would come to me with their medical problems… But once I started to argue against the practice of vaccination, I was automatically tossed into the category of a quack…”

For a highly informative read, I can’t recommend Humphries book enough. Check out Dissolving Illusions: Disease, Vaccines, and the Forgotten History on Amazon and Kindle.

In the meantime, be sure to check out Humphries’s website, dissolvingillusions.com, for more information regarding vaccines.

Have you read Humphries’s book? Share your thoughts with us in the comment section below!

Sources:

Dr. Mercola

Dissolving Illusions: Disease, Vaccines, and the Forgotten History

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8 Incredible Reasons Witch Hazel Should Be Added To Your Medicine Cabinet

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In Brief

  • The Facts:

    There are many harmful chemicals lurking in most personal care products. There are enough natural alternatives out there, such as witch hazel that could eliminate your need to use these chemical-containing products at all.

  • Reflect On:

    How important is it for you to limit the number of harmful chemicals that you, your family and the environment are exposed to?

Witch Hazel is an ancient Native American remedy for a wide variety of ailments and people are starting to see why. Generally, in stores, we see witch hazel available in a clear liquid form in a bottle, but prior to that, it starts off as a shrub with yellow flowers.

There are two ways of getting the extract from the witch hazel bark, one as a distillation, this is commonly found in stores and generally has alcohol added to act as a preservative, or as a decoction. Many herbalists agree that the decoction method is superior because it makes a more concentrated version which means higher levels of tannins, which is the component that gives witch hazel its superior astringent properties. The distilled version is more shelf-stable, but just be aware of the alcohol that’s added, as some are sensitive to this.

Witch hazel can typically be used in the place of alcohol for treatment of many different skin irritations. It is recognized worldwide as a natural cleanser and toner, it’s clear that this product is absolutely great for the skin, so what benefits does it provide?

1. Clear Up Acne

A study, which was published in the Journal of Aesthetic and Clinical Dermatology showed that Witch Hazel was one of the most effective acne treatments out of 52 tested products.

This liquid can slow bacterial growth, speed up healing of scabs and reduce inflammation, redness, oil production and even the development of blackheads and whiteheads.

2. Protect From Skin Cancer

A study that was published in Chemical Research in Toxicology found that the polyphenols and tannins found naturally in witch hazel reduced the number of free radicals and stopped the growth of melanoma cells.

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3. Cleanse Hair & Hydrate Dry Scalp

Witch Hazel is a common ingredient in many homemade, all-natural shampoos. It can reduce oil build up on the hair, which could leave your hair clean, shiny and potentially add more volume.

According to this study, witch hazel was able to reduce symptoms of a dry, itchy and irritated scalp.

4. Reduce Degenerative Effects Of The Skin

Because of the anti-inflammatory and anti-oxidant properties of witch hazel, it can help to protect collagen and the skin’s elasticity. This provides a super cheap alternative to many of the expensive wrinkle creams, cleansers and toners out there. Try mixing Witch Hazel with vitamin E oil and some herbs or flowers such as rose or lavender for your very own home-made anti-aging serum.

5. A Useful Addition To Homemade Baby Wipes

If you are someone who is crafty, economical and practical then the idea of homemade baby wipes might be exciting for you. Witch Hazel is a perfectly safe ingredient to use in homemade wipes to wipe your babies bum clean. This is a great alternative to whatever chemicals may be lurking in those store-bought wipes. Making your own is also much better for the environment as homemade wipes don’t come packed in plastic.

6. Heal Stretch Marks?

Some claim that a witch hazel spray applied directly onto stretch marks once a day can help to eliminate the appearance of stretch marks. It’s so simple so at least it’s worth a try, considering it assists with inflammation and scarring this only makes sense.

7. Itch Remedy

Witch Hazel can be an excellent remedy for anything from bug bites, to eczema to chickenpox and poison ivy. You can put some in a spray bottle and add a few drops of lavender essential oil and find relief next time you or your children have an itch that scratching won’t help.

8. Heal Mouth Sores & Freshen Breath

Canker sores, bit lip or cheek? Simply swish some witch hazel around your mouth to help reduce irritation. This is also a great natural mouthwash that can help freshen breath. You can add a drop or peppermint essential oil for a more powerful fresh feeling, just be careful not to swallow.

All Natural Products, All The Way

With so many all-natural alternatives to our everyday products, one might begin to wonder why we even use mainstream store-bought products that are laden with chemicals and preservatives in the first place? It seems that the plant kingdom has a remedy for almost anything that ails us; it’s just that a lot of this knowledge has been lost and unfortunately it’s not a focal point for most manufacturers. Aside from countless recipes for natural homemade personal care and cleaning products online, some retailers are starting to understand our desire to eliminate chemicals from our lives and offer many alternatives, which are generally found at health food stores.

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So far, the response to this interview has been off the charts as people are calling it the most concise update of what's happening in our world today.

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Study Reveals Popular Vaccine “May Kill More Children From Other Causes Than It Saves”

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In Brief

  • The Facts:

    Multiple studies have shown and emphasized that the DTP vaccine may actually kill more children than it protects from DTP. This is one of the latest to show it, known as the Mogensen study.

  • Reflect On:

    Reflect on the fact that this information is never really brought up within the mainstream medical community. All it takes is one CDC study to "debunk" several studies that show opposite results. What's really going on here? Is our health a priority?

There are numerous vaccine safety issues. It can boggle your mind how health authorities and pharmaceutical companies can deem them to be completely safe, necessary, and responsible for saving millions of lives. When people hear this, they usually just believe it without ever looking into it and doing their research, and don’t realize they are only presented with one side of the story. If you have 100 studies raising an issue with a vaccine, all it takes is one study from the CDC to say it’s safe, and that’s the research medical associations dish out to doctors as well as medical schools. After all, the pharmaceutical companies are the ones paying for the whole shebang; what they say, goes.

“The case against science is straightforward: much of the scientific literature, perhaps half, may simply be untrue.” – Richard Horton, current Editor-in-chief of The Lancet 

Heavy Metals

One example would be the vaccine ingredients themselves. Heavy metals, like aluminum and mercury, have been added to vaccines for approximately 100 years without any appropriate safety testing. Numerous studies point this out.  You can access some of those studies and see some examples here.

Fast forward to 2017: researchers have now identified, in animal models, that the aluminum from a vaccine does not exit the body like aluminum from, let’s say, our food; it actually stays in the body, travels to distant organs and eventually ends up in the brain. Not only that, researchers also found some of the highest brain aluminum content ever measured in autopsies of the brains of people who were autistic.

You can read more about that and access those studies in the articles linked below:

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Study Shows Where ‘Almost 100 Percent of Aluminum From Vaccines Could Go Inside A Baby’s Body’

‘Some of the Highest Values For Brain Aluminum Content Ever Measured’ Found In People With Autism

It is simply no longer possible to believe…or to rely on the judgement of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of The New England Journal of Medicine. –  Dr. Marcia Angell

Questioning Vaccine Safety Is Suppressed

With all of these issues, why is there such a harsh reaction to questioning vaccine safety? Why can’t a doctor or professor keep their job if they question vaccine safety? Isn’t science about openly questioning? The day we stop questioning, when there are clearly multiple concerns and questions to be asked and addressed, is the day we abandon the possibility of doing real science.

“The medical profession is being bought by the pharmaceutical industry, not only in terms of the practice of medicine, but also in terms of teaching and research. The academic institutions of this country are allowing themselves to be the paid agents of the pharmaceutical industry. I think it’s disgraceful.”  – Arnold Seymour Relman (1923-2014), Harvard professor of medicine and former Editor in Chief of The New England Medical Journal (source)

The issue here is, vaccines are marketed as completely safe, and anybody who questions vaccines is made out to look crazy, dumb, or unscientific. This couldn’t’ be further from the truth, and there are a number of valid reasons why parents should not be forced to vaccinate their child. 

The DTP Vaccine

Robert F. Kennedy Jr. has long been a vocal critic of the lack of scientifically-based vaccine testing:

The public in both poor and rich countries has a right to scientifically-based evidence that international vaccine programs are as safe as possible and that they have been thoroughly safety-tested.  The best metrics for measuring safety are studies comparing health outcomes of vaccinated versus unvaccinated cohorts.  Yet, both the CDC and the WHO have aggressively discouraged the pursuit of such studies. – RFK Jr.

He wrote an article that goes into more detail about the DTP vaccine, it’s history, and what the current research suggests. It is becoming difficult to avoid the conclusion that the DTP vaccine is causing more harm than good.

Study Finds Higher Mortality In Infants Who Received The DTP Vaccine Compared To Those Who Didn’t

In the video below, I go into more detail about the DTP vaccine. HERE is the study I reference in the video.

Free David Wilcock Screening: Disclosure & The Fall of the Cabal

We interviewed David about what is happening within the cabal and disclosure. He shared some incredible insight that is insanely relevant to today.

So far, the response to this interview has been off the charts as people are calling it the most concise update of what's happening in our world today.

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Simple Exercises To Help Reverse Damage Caused From Excessive Sitting

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In Brief

  • The Facts:

    In our modern lifestyle, we are sitting too much and for too long periods of time. This level of sedentary lifestyle is not natural for our bodies and could lead to very serious health issues if we do not address this issue.

  • Reflect On:

    How could you be more active throughout your regular day to reduce the impacts of sitting too much? Can you make some of these simple excises a daily habit to help limit the damages of sitting?

If you are here and reading this, chances are you have a job that involves long periods of sitting, and most likely staring at a screen. This has become the norm in our modern society and because our bodies are designed to move, to stretch and well, basically to be used, sitting for extended periods of time is causing us some serious damage. Some people are going as far as to say that sitting is the new smoking.

Have you experienced those moments when you finally get up from a sitting position and your butt is completely numb? Excessive sitting causes your legs and hips to become tight and leaves your glutes completely inactive, which does nothing to strengthen these areas. Then there is the dreaded slouch over the desk and computer that could be ruining your posture as well.

Think about how our society was before the industrial revolution, stock market and even recently with the invention of the computer. Us humans were tending our own gardens, washing and hanging our own clothes, we didn’t have cars and were, by default, much more active than we are today. We didn’t even have couches to sit on at the end of the day or more screens, in various shapes and sizes to stare at whilst sitting. It is straight up unnatural for our bodies to spend so much time being inactive and we are starting to see the consequences.

However, having awareness is the first step towards change, and there are some simple ways that you can begin to undo the damage that is caused by sitting. So without further a due, here are 7 simple exercises you can do now to reduce the damage caused by sitting.

Sit Less & Move More

Prevention is the best remedy. By simply being aware of how much you are sitting, you can begin to negate its effects. Whenever possible stand up, go for a little walk around the office, perhaps a little stretch or plank while you’re at it. To remind yourself to do this you can set a timer to go off every 30-60 minutes.

Consider using a standing desk perhaps to keep you on your feet and activating your muscles for longer, although you will still want to ensure you are incorporating some movement, as standing for hours on end is not necessarily good for you and your body either. A friend suggested a great idea to me once, which was to drink plenty of water. This will force you to get up often, not only to get more water but to also relive your bladder, this sounds silly, but it totally works. Plus, there’s nothing wrong with staying hydrated!

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Stretch Out Those Hips

If you are really tight, the following exercises may be difficult at first, don’t push it only go to your level of comfort. With time you will gain the flexibility to go deeper as it will get easier after a while.

Squats

Nothing like some good old-fashioned squats to engage your glutes and your legs. Stand up tall, have the feet about hip width apart and facing a little bit outwards, bend down so your knees are at about a 45-degree angle, come up and flex your glutes when you do. Repeat 10 times to start, increasing every time you do this.

Downward Dog

This is a classic move that you may already know if you’ve ever taken a yoga class. If you haven’t — no sweat, it’s a fairly simple exercise. Stand up straight and bend over, place your hands in front of you on the ground and slowly walk them out. If you are on your tiptoes for this, that’s totally fine, you want your body to be in a “V” shape. Hold this pose for 10 – 15 seconds at first, then increase the duration as you get comfortable. To come out of this position, walk your hands slowly back to your feet than stand up tall. You may be able to eventually have your feet flat on the ground as you do this, but it may take some time to achieve this.

Plank Position

The plank position is great for whole body strength. Simply get into a standard push up position, or rest your elbows on the floor, ensure your back is flat, like a plank and hold for 20 seconds to start. Over time, you can increase the duration of this exercise. It is an excellent way to strengthen the core and gets your legs and glutes involved as well.

Glute Bridge

Lay on your back on the ground, bring your legs up so your feet are about 1 foot away from your butt, place your hands flat on the floor and begin to raise your pelvis off the ground. Repeat 20 times, ensuring to flex those glutes every time you lift up. As this becomes easier, increase the number of repetitions.

Spinal Twist

Sit on the floor with your legs out in front of you. To start, bring in your right knee and cross your foot across your left leg, hug your right leg into your body while sitting up straight. Hold this pose for 10 seconds then switch legs. As this becomes easier you can move on the

Leg Swings

Start this exercise by finding something to hold onto for balance. Start by swinging your right leg backward and forwards as high and as far back as feels comfortable to you. Repeat 20 times then switch legs.

Next up is side to side leg swings. Keep holding onto something for balance and swing your right leg out to the side as high as is comfortable and then in front of you towards your left as far as you can. Again, do 20 swings then switch legs. You may repeat if you are feeling especially tight.

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