The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.
Tilt from front to back

1. Tilt your head slowly back, far enough so you can look up.
2. Hold posture for a moment.
3. Return slowly to front position.
4. Do 5-10 repetitions of this exercises 3 times a day.

Tilt from side to side

1. Keep your head straight as you slowly tilt it over to the side.
2. Don’t go so far that you touch your ear with your shoulder.
3. Hold posture for a moment.
4. Return your head to center position.
5. Move your head to your opposite shoulder.
6. Do 5-10 repetitions of this exercise three times a day.

Rotate head from side to side

1. Slowly turn your head as far as you can.
2. Hold posture for a moment.
3. Return your head to the center
4. Move your head in the opposite direction.
5. Do 5-10 repetitions of this exercise 3 times a day.

Side resistance

1. Hold one hand against the side of your head.
2. Use your hand to resist the movement as you try to touch your sholder with your ear.
3. Hold this posture for a count of 5.
4. Relax and repeat on opposite side.
5. Do 5-10 repetitions of this exercise 3 times a day.

Forward Resistance

1. Hold both hands against your forehead.
2. Try to move head forward, but resist the movement with your hands.
3. Hold this posture for a count of 5.
4. Relax.
5. Do 5-10 repetitions of this exercise 3 times a day.

Backward Resistance

1. Place both hands behind your head.
2. Try to move head backwards, but resist the movement with your hands. Don’t tip chin.
3. Hold this posture for a count of 5.
4. Relax.
5. Do 5-10 repetitions 3 times a day.

Note: Neck pain may occur due to a large number of causes and each has a different treatment approach. The exercises may be indicated in some and contraindicated in others. Please do consult your doctors before you start exercising.

Stand with hands on hips, feet apart.
Slowly twist to the RIGHT at the waist.
Look over your shoulder as far as you can.
Hold 3-5 seconds.
Breathe normally.

Slowly twist to the LEFT at the waist.
Look over your shoulder as far as you can.
Hold 3-5 seconds.
Breathe normally.

Repeat 3 times in each direction


      *        Exercise regularly! 
(An inactive lifestyle contributes to low back pain.)

Diabetes Treatment - Ayurvedic and Natural Diabetes Control and Treatments

In ayurveda diabetes is known as Madhumeha and is classified as a kapha type of disorder. Ayurveda identifies 20 types of diabetes - 4 die to Vata, 6 results from Pitta, and 10 are caused by Kapha.

Some of the most useful Herbs for the Treatment of Diabetes are the following:

• Bitter Gourd (Momordica charantia)
• Bael (Aegle marmelos)
• Gurmar Leaves (Gymnema sylvestrae)
• Fenugreek (Trigonella foenum graecum)
• Turmeric (Curcuma longa)
• Onion (Allium cepa)
• Nayantatra (Vinca rosa)
• Neem (Azadirachtha indica)
• Garlic (Allium sativum)
• Sagar gota (Ceasalpinia crista)

Ayurvedic Remedies for Diabetes Cure

• The bitter gourd is regarded as the best remedy for diabetes. Drinking at least one tablespoon of bitter gourd juice daily will reduce blood sugar levels in your blood and urine.
• Having bitter gourd cooked in ghee for a period of three months will bring the diabetes down by a significant amount.
• A tablespoon of Indian gooseberry juice mixed with a cup of fresh bitter-gourd juice, taken daily for two months will enable the pancreas to secrete insulin.
• Drinking a glass of water with 10 tulsi leaves, 10 neem leaves and 10 belpatras early morning on an empty stomach helps in keeping sugar levels under control.
• Mix and grind seeds of Fenugreek (100 gm), turmeric (50gm), white pepper. Take one teaspoon of this powder with a glass of milk twice daily.
• Put one cup of water into a copper vessel at night, and drink the water in the morning.

Diabetes Diet Planning, Dietary Treatments for Diabetes

Diabetes is one disease which can be severely aggravated by the wrong kind of diet. Hence Diet planning is the cornerstone of managing diabetes.

• Avoid sugar in any form - rice, potato, banana, cereals & fruits containing high percentage of sugar content.
• Include at least one bitter dish in every meal
• Take plenty of green vegetables, black gram, soy, fish etc
• Vegetables such as Bitter Gourd, string beans, cucumber, onion and garlic, fruits such as Indian Gooseberry, Jambul Fruit and Grapes and grains like Bengal gram and black gram should be included in the diet.
• Raw vegetables & herbs play a part in stimulating the pancreas and enhancing insulin production.

Diabetes Life style

• Avoid sleeping during daytime
• Avoid smoking
• Take adequate eye care
• Do exercise regularly
• Take extra care of your foot

Tips for Eye Beauty, Vision Care and Eye Health Care

Eyes are one of the most important organ in the human body and vision is one of the most wonderful gift. But often many people neglect the importance of eye care and do not pay proper attention towards eye care.
Given below are some eye care tips for beautiful and attractive eyes.

• Dip a cotton pad in a cup of water overnight. Strain this in the morning and add 1 cup of plain water to this. Splash the eyes with this water or wash them with the help of an eyecup.
• Dip a pad of cotton wool in rose water to which 2-3 drops of Castor oil is mixed. Place these soaked pads on the eyelids for 15-20 minutes. Eye burns and other problems will be reduced.
• Splash the eyes with a weak n very liter tea solution, thoroughly strained and cooled for 2 to 3 minutes.
• Place Cotton pads dipped in a cold tea solution for an hour on the eyelids for 10 to 15 minutes and relax.

Dark Circles - Natural eye care, removing dark circles

• Grate 3 pieces of cucumber and squeeze them through a muslin cloth and extract the juice. Dip cotton pads in this juice for 2 minutes and place on eyelids and darkened areas. Relax for 15 minutes for best results continue for 2 to3 days.
• Take 1 teaspoon of Tomato pulp,1 pinch of Turmeric powder, half teaspoon of lime juice and 1 teaspoon of gram flour. Make a paste of the above ingredients and apply gently on the eye lids and the darkened areas and let it remain for half an hour. Remove gently with moist cotton pads after half an hour. Repeat this for a week

Deep Sunken Eyes - Herbal treatment

• Mix 1 teaspoon of honey with half teaspoon of almond oil. Apply the above mixture gently on the eyes at bedtime. Repeat this for a week.
• Soak 5 Almonds overnight. Peel them and mix it with a glass of milk eat the almonds by chewing well. Repeat this in the morning for 21 days should definitely help.

Puffy Eyes

• Slice a raw Potato and circle the closed eyes with these halves. Or else grate a raw Potato and place on Muslin cloth and squeeze. Place these on the eyes and relax for 15-20 minutes.
• Place cotton pads dipped in chilled milk before boiling on the eye lids while relaxing for 10-15 minutes.
• In a small bowl of chilled water add few drops of Vitamin E oil. Dip cotton pads for 5 minutes in this and place on the eyes while relaxing for 20 minutes everyday.

Eyecare Instructions for people using computers and computer professionals

Spending long hours in front of television or computers is part of peoples life today. Especially if you are a computer professional, there is usually no escape from it. This causes many eyes and vision related problems in future. Here are some useful eye care tips for computer users.

• After every 20 to 30 minutes of work, look at a distant away object and blink several times. This will help in better focusing
• Blink frequently. People tend to reduce blink rate while working on computer. This can lead to dry eyes. Try to blink 12 to 15 times every minute.
• Exercise you eyes at frequent intervals. Eye exercise is simple. All you need to do is just blink several times, then close your eyes and role them in clockwise and anti clockwise direction. While doing this, inhale and exhale slowly and open your eyes slowly after doing this.
• Rub your palms against each other till them become warm. Cover your eyes with your warm palms for about a minute. Palming is another great way to relax and soothe your eyes.
• Splashing water on you face during breaks can keep you refreshed. This also helps in cooling your eyes.
• A few minutes of walk during breaks will refresh your body and mind. It is also good for your eyes as walking increases blood supply to your eyes.
• Fix an anti glare screen on to your monitor or use anti glare glass while working on computers. Also position the monitor and lights in such a manner that glare from the screen is minimum.