Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
Back Pain: Natural Remedy for back pain
Back pain is a common complaint among people of all ages. Poor or bad posture (especially, a forward slouch), wrong sleeping positions, stress and restless lifestyles play an important role in giving you backache. The lack of flexibility of the back which contributes to the lower back ailments increases as the body ages. To alleviate these problems one should practice yoga regularly. We give you 20 yogaaasanas that will help you get rid of your backaches.
Note:
All asana’s should be repeated for a minimum of three times, and a maximum of five times each.
Do not suspend or retain your breath if you have blood pressure, cardiac problem or are pregnant. Breathe normally in that position.
Back pain may arise due to multiple reasons:
• Stress/Tension
• Ligament injury/ damage
• Disc injury
• Stress/ tension
• Improper posture
Ways in which yoga can help in lower back management are:
• Increases the strength and flexibility of the back, hamstrings and hip flexors.
• Positive effect on relieving stress
• Improves neuroendocrine function
Talasana (Palm tree pose)
Stand erect, feet shoulder width apart, hands on sides, chin drawn in. Keep spine and neck straight. Raise both arms up and heels simultaneously, rise on toes, inhaling for two seconds. Maintain this pose, retaining breath for four seconds. After this brief standstill, return to normal position by rotating the arm backwards and downwards, simultaneously lowering heels, while exhaling for two seconds back to starting position.
Benefits: Helps stretch the spine vertically and helps in correcting the posture.
Trikonasana
Keep your feet 3 ½ -4 feet apart. Inhale and take your arms up (abduction) to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle you left foot in about 45 degree angle. Exhaling for two seconds, turn your torso to the right, leaning over your right leg. Place your right hand on the outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Gives a good lateral stretch to the spine.
Parivrtta trikonasana (revolved triangle pose)
Keep your feet 3 ½ -4 feet apart. Inhale taking your arms up to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle your left foot in about 45 degree angle. Exhaling for 2 seconds, turn your torso to the right, leaning over your right leg. Place your left hand on the inside or outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Releases the thoracic spine, tones and stretches the legs
Ardh mukha savanasana (downward facing dog)
Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades. Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line. Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Ensure your heels are on the ground to get a good hamstring stretch. Let your head hang down in a relaxed sort of way. With each breath try and push your head and shoulders in, to get a nice stretch on your back.
Benefits: Decreases back pain by strengthening the entire back and spine.
Yoga Mudra
Assume cross legged pose. With your left hand hold right wrist at the back. Inhale for 3 seconds and sit erect. While exhaling for three seconds, gently bend down and touch the right knee with either the tip of the nose or forehead. Suspend breath for 6 seconds. Return to upright position. Press back the shoulder blades, inhaling 3 seconds. Repeat in the same manner on the left side. And then bend forward and touch the ground with your head between the legs.
Benefits: Loosens the posterior muscles of the spinal column. Improves circulation to the spinal column, face and head.
Ushtrasana
Assume a sitting posture as in kneeling. Support the body on the toes and the knees and gradually lean backwards, after having the arms fixed behind, the palms to the ground the fingers pointing outward and the thumb towards the toe. Keep the arms straight; slowly lift the pelvis while inhaling for two seconds. Now, press the body above the waist slowly both outward and upward, throwing the neck downward and retain for four seconds. Exhale and come back to starting position.
Benefits: It relieves vertebral pressure upon the spinal cord caused by improper posture.
Pashchimottanasana
Sit on the mat, fully stretching the legs and keeping them firmly against the floor. While inhaling three seconds bring the arms above, parallel to each other. While stretching the arms forward, exhale for three seconds, and then reach out with the fingers or palms touching the toes. (If the exhalation is continued slowly and rhythmically, and drawn in, it eases the stretching of the posterior muscles.)
Maintain this pose for four - six seconds while suspending without raising knees or legs. Inhale coming out of the stretch and relax.
Benefits: Enables elasticity of a stiff spine. Corrects deformities of pertaining to curvature of the spine.
Purvottanasana (upward plank pose)
This is the counter pose to pashchimottanasna. Sit with your legs stretched out in front of you with the toes pointed towards the ceiling. Your hands should be placed several inches behind your back and hips, with the palms flat on the ground and the fingers pointed forward towards your back. Inhale and lift your hips off the floor, upwards until you reach the reverse tabletop position. Your torso and thighs should be approximately parallel to the floor. Slowly drop your head backwards. Now retain this position for four seconds. Exhaling come back to starting position.
Benefits: Stretches and improves the spine and makes it supple.
Halasana (plough pose)
First lie supine on the floor with the arms resting on the sides-palm facing down. Then, raise both the legs together, slowly taking in the breath till they are brought to a right angle with the body. Now, with slow exhalation for two seconds, raise the hips and lower the legs towards and beyond the head. As far as possible, keep the legs together and stretched straight. Bend the spine gradually as the legs come nearer to the floor beyond the head. Inhaling for two seconds come back to start.
Benefits: Stretches the spine and therapeutic for the back.
Pavanmuktasana (wind releasing pose)
Lie flat on the back, legs fully stretched. Now raise legs slowly while exhaling, folding them at the knees. Clasp both hands with fingers inter-locked over both knees, pull to a knee-chest position, pressing the thighs tightly upon the abdomen. Inhale and bring legs back to starting position.
Benefits: Helps stretch and massage the superficial muscles of the back to give relief.
Supth Vakrasana (spinal twist)
Lie on your back with your knees bent and keep your arms in T-position-palms facing down. Now Exhaling for two seconds twist to the right and turn your head to the opposite side, suspend your breath for four seconds and repeat the same on the other side. Ensure your hips and knees are stacked.
Benefits: Gives a twist to your spine. Removes stiffness in the lower back.
Setu Bandhasana (bridge pose)
Lie on your back with your knees bents and your arms by your side with palms facing down. Now Inhaling for two seconds push your pelvis and chest bone up and retain for four seconds. Exhaling come back to starting position.
Benefits: Stretches and strengthens the back and helps alleviate stress and anxiety.
Shalabasana (locust pose)
Lie on the abdomen. Keep arms alongside the body. While exhaling lift the right leg straight up as far as possible without bending the knees. Retain this position for four seconds. Repeat the same with the left leg. Having practiced alternate legs well, continue the same with both legs.
Benefits: Helps strengthen the muscles around the spine.
Shashankasanaa (rabbit pose)
Sit in Vajrasana. Inhale and raise your hands slowly above your shoulder. Exhale for two seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor. Inhale and come back to starting position.
Benefits: Stretches the spine and make you feel relaxed.
Lie down supine with feet straight. Inhaling two seconds raise right arm at right angle. Exhaling two seconds raise the leg to touch the palm. Inhaling, bring the leg down and inhaling get the hand down. Do the same with both the hands and legs.
Note:
All asana’s should be repeated for a minimum of three times, and a maximum of five times each.
Do not suspend or retain your breath if you have blood pressure, cardiac problem or are pregnant. Breathe normally in that position.
Back pain may arise due to multiple reasons:
• Stress/Tension
• Ligament injury/ damage
• Disc injury
• Stress/ tension
• Improper posture
Ways in which yoga can help in lower back management are:
• Increases the strength and flexibility of the back, hamstrings and hip flexors.
• Positive effect on relieving stress
• Improves neuroendocrine function
Talasana (Palm tree pose)
Stand erect, feet shoulder width apart, hands on sides, chin drawn in. Keep spine and neck straight. Raise both arms up and heels simultaneously, rise on toes, inhaling for two seconds. Maintain this pose, retaining breath for four seconds. After this brief standstill, return to normal position by rotating the arm backwards and downwards, simultaneously lowering heels, while exhaling for two seconds back to starting position.
Benefits: Helps stretch the spine vertically and helps in correcting the posture.
Trikonasana
Keep your feet 3 ½ -4 feet apart. Inhale and take your arms up (abduction) to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle you left foot in about 45 degree angle. Exhaling for two seconds, turn your torso to the right, leaning over your right leg. Place your right hand on the outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Gives a good lateral stretch to the spine.
Parivrtta trikonasana (revolved triangle pose)
Keep your feet 3 ½ -4 feet apart. Inhale taking your arms up to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle your left foot in about 45 degree angle. Exhaling for 2 seconds, turn your torso to the right, leaning over your right leg. Place your left hand on the inside or outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Releases the thoracic spine, tones and stretches the legs
Marjariasana (Cat pose)
Begin this asana by going on your fours, keeping your wrist, elbow and shoulder in one line and hip and knee joint in one line. Spread your fingers apart and pointed ahead of you. Exhaling for two seconds round your back and inhaling for two seconds come back to starting position.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Bitilasana (Cow pose)
Begin this asana by going on your fours, keeping your wrist, elbow and shoulder in one line and hip and knee joint in one line. Spread your fingers apart and pointed ahead of you. Inhaling for two seconds lift the seat bones and chest upward, while the belly sinks towards the floor. Now lift the eyes and neck up simultaneously and look up. Exhaling two seconds come back to starting position.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Ardh mukha savanasana (downward facing dog)
Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades. Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line. Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Ensure your heels are on the ground to get a good hamstring stretch. Let your head hang down in a relaxed sort of way. With each breath try and push your head and shoulders in, to get a nice stretch on your back.
Benefits: Decreases back pain by strengthening the entire back and spine.
Yoga Mudra
Assume cross legged pose. With your left hand hold right wrist at the back. Inhale for 3 seconds and sit erect. While exhaling for three seconds, gently bend down and touch the right knee with either the tip of the nose or forehead. Suspend breath for 6 seconds. Return to upright position. Press back the shoulder blades, inhaling 3 seconds. Repeat in the same manner on the left side. And then bend forward and touch the ground with your head between the legs.
Benefits: Loosens the posterior muscles of the spinal column. Improves circulation to the spinal column, face and head.
Ardh matsyendrasana (Half Fish God pose)
Sit with legs stretched out. Press left heel against right perineum. Interlock right ankle against left knee. Twist trunk towards right, catching the toe with the left hand, exhaling for three seconds.
Benefits: Corrections of spinal problems. Massage to the deep and superficial muscles of the spine and thus increasing the spinal circulatory activities. When done with ease and in a relaxed manner, it exercises the spine and adjusts any vertebrae and thereby relieves the spinal nerves from habits of carriage of daily occupation.
Benefits: Corrections of spinal problems. Massage to the deep and superficial muscles of the spine and thus increasing the spinal circulatory activities. When done with ease and in a relaxed manner, it exercises the spine and adjusts any vertebrae and thereby relieves the spinal nerves from habits of carriage of daily occupation.
Ushtrasana
Assume a sitting posture as in kneeling. Support the body on the toes and the knees and gradually lean backwards, after having the arms fixed behind, the palms to the ground the fingers pointing outward and the thumb towards the toe. Keep the arms straight; slowly lift the pelvis while inhaling for two seconds. Now, press the body above the waist slowly both outward and upward, throwing the neck downward and retain for four seconds. Exhale and come back to starting position.
Benefits: It relieves vertebral pressure upon the spinal cord caused by improper posture.
Pashchimottanasana
Sit on the mat, fully stretching the legs and keeping them firmly against the floor. While inhaling three seconds bring the arms above, parallel to each other. While stretching the arms forward, exhale for three seconds, and then reach out with the fingers or palms touching the toes. (If the exhalation is continued slowly and rhythmically, and drawn in, it eases the stretching of the posterior muscles.)
Maintain this pose for four - six seconds while suspending without raising knees or legs. Inhale coming out of the stretch and relax.
Benefits: Enables elasticity of a stiff spine. Corrects deformities of pertaining to curvature of the spine.
Purvottanasana (upward plank pose)
This is the counter pose to pashchimottanasna. Sit with your legs stretched out in front of you with the toes pointed towards the ceiling. Your hands should be placed several inches behind your back and hips, with the palms flat on the ground and the fingers pointed forward towards your back. Inhale and lift your hips off the floor, upwards until you reach the reverse tabletop position. Your torso and thighs should be approximately parallel to the floor. Slowly drop your head backwards. Now retain this position for four seconds. Exhaling come back to starting position.
Benefits: Stretches and improves the spine and makes it supple.
Halasana (plough pose)
First lie supine on the floor with the arms resting on the sides-palm facing down. Then, raise both the legs together, slowly taking in the breath till they are brought to a right angle with the body. Now, with slow exhalation for two seconds, raise the hips and lower the legs towards and beyond the head. As far as possible, keep the legs together and stretched straight. Bend the spine gradually as the legs come nearer to the floor beyond the head. Inhaling for two seconds come back to start.
Benefits: Stretches the spine and therapeutic for the back.
Pavanmuktasana (wind releasing pose)
Lie flat on the back, legs fully stretched. Now raise legs slowly while exhaling, folding them at the knees. Clasp both hands with fingers inter-locked over both knees, pull to a knee-chest position, pressing the thighs tightly upon the abdomen. Inhale and bring legs back to starting position.
Benefits: Helps stretch and massage the superficial muscles of the back to give relief.
Supth Vakrasana (spinal twist)
Lie on your back with your knees bent and keep your arms in T-position-palms facing down. Now Exhaling for two seconds twist to the right and turn your head to the opposite side, suspend your breath for four seconds and repeat the same on the other side. Ensure your hips and knees are stacked.
Benefits: Gives a twist to your spine. Removes stiffness in the lower back.
Yastikasana (stick pose)
Lie on the back, legs fully extended and arms at the side. Be relaxed. Inhale for three seconds, raise arms above the head, rest them on the floor and stretch. Holding the breath, slowly stretch the body at the full length, the toes and fingers pointing outward, as if trying to reach out. Retain this stretch for maximum of six seconds, and then release the tension of the stretch by exhaling for three seconds.
Setu Bandhasana (bridge pose)
Lie on your back with your knees bents and your arms by your side with palms facing down. Now Inhaling for two seconds push your pelvis and chest bone up and retain for four seconds. Exhaling come back to starting position.
Benefits: Stretches and strengthens the back and helps alleviate stress and anxiety.
Shalabasana (locust pose)
Lie on the abdomen. Keep arms alongside the body. While exhaling lift the right leg straight up as far as possible without bending the knees. Retain this position for four seconds. Repeat the same with the left leg. Having practiced alternate legs well, continue the same with both legs.
Benefits: Helps strengthen the muscles around the spine.
Shashankasanaa (rabbit pose)
Sit in Vajrasana. Inhale and raise your hands slowly above your shoulder. Exhale for two seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor. Inhale and come back to starting position.
Benefits: Stretches the spine and make you feel relaxed.
Supth padangushtasana
Lie down supine with feet straight. Inhaling two seconds raise right arm at right angle. Exhaling two seconds raise the leg to touch the palm. Inhaling, bring the leg down and inhaling get the hand down. Do the same with both the hands and legs.
Benefits: Helps in improving the flexibility of the hamstring, which is one of the cause for lower back ache.
Blood Groups, Blood Typing and Blood Transfusions
The discovery of blood groups
Experiments with blood transfusions, the transfer of blood or blood components into a person's blood stream, have been carried out for hundreds of years. Many patients have died and it was not until 1901, when the Austrian Karl Landsteiner discovered human blood groups, that blood transfusions became safer.Mixing blood from two individuals can lead to blood clumping or agglutination. The clumped red cells can crack and cause toxic reactions. This can have fatal consequences. Karl Landsteiner discovered that blood clumping was an immunological reaction which occurs when the receiver of a blood transfusion has antibodies against the donor blood cells.
Karl Landsteiner's work made it possible to determine blood groups and thus paved the way for blood transfusions to be carried out safely. For this discovery he was awarded the Nobel Prize in Physiology or Medicine in 1930.
What is blood made up of?
An adult human has about 4–6 liters of blood circulating in the body. Among other things, blood transports oxygen to various parts of the body.Blood consists of several types of cells floating around in a fluid called plasma.
The red blood cells contain hemoglobin, a protein that binds oxygen. Red blood cells transport oxygen to, and remove carbon dioxide from, the body tissues.
The white blood cells fight infection.The platelets help the blood to clot, if you get a wound for example.
The plasma contains salts and various kinds of proteins.
What are the different blood groups?
The differences in human blood are due to the presence or absence of certain protein molecules called antigens and antibodies. The antigens are located on the surface of the red blood cells and the antibodies are in the blood plasma. Individuals have different types and combinations of these molecules. The blood group you belong to depends on what you have inherited from your parents.There are more than 20 genetically determined blood group systems known today, but the AB0 and Rh systems are the most important ones used for blood transfusions. Not all blood groups are compatible with each other. Mixing incompatible blood groups leads to blood clumping or agglutination, which is dangerous for individuals.
Nobel Laureate Karl Landsteiner was involved in the discovery of both the AB0 and Rh blood groups.
AB0 blood grouping system
According to the AB0 blood group system there are four different kinds of blood groups: A, B, AB or 0 (null). | If you belong to the blood group A, you have A antigens on the surface of your red blood cells and B antibodies in your blood plasma. |
 | If you belong to the blood group B, you have B antigens on the surface of your red blood cells and A antibodies in your blood plasma. |
 | If you belong to the blood group AB, you have both A and B antigens on the surface of your red blood cells and no A or B antibodies at all in your blood plasma. |
 | If you belong to the blood group 0 (null), you have neither A or B antigens on the surface of your red blood cells but you have both A and B antibodies in your blood plasma. |
Rh factor blood grouping system
 |  |
Many people also have a so called Rh factor on the red blood cell's surface. This is also an antigen and those who have it are called Rh+. Those who haven't are called Rh-. A person with Rh- blood does not have Rh antibodies naturally in the blood plasma (as one can have A or B antibodies, for instance). But a person with Rh- blood can develop Rh antibodies in the blood plasma if he or she receives blood from a person with Rh+ blood, whose Rh antigens can trigger the production of Rh antibodies. A person with Rh+ blood can receive blood from a person with Rh- blood without any problems.Blood group notation
According to above blood grouping systems, you can belong to either of following 8 blood groups:| A Rh+ | B Rh+ | AB Rh+ | 0 Rh+ |
| A Rh- | B Rh- | AB Rh- | 0 Rh- |
Blood typing – how do you find out to which blood group someone belongs?
1.
You mix the blood with three different reagents including either of the three different antibodies, A, B or Rh antibodies.
2.
Then you take a look at what has happened. In which mixtures has agglutination occurred? The agglutination indicates that the blood has reacted with a certain antibody and therefore is not compatible with blood containing that kind of antibody. If the blood does not agglutinate, it indicates that the blood does not have the antigens binding the special antibody in the reagent.
3.
If you know which antigens are in the person's blood, it's easy to figure out which blood group he or she belongs to!
| Active content removed | A person with A+ blood receives B+ blood. The B antibodies (yellow) in the A+ blood attack the foreign red blood cells by binding to them. The B antibodies in the A+ blood bind the antigens in the B+ blood and agglutination occurs. This is dangerous because the agglutinated red blood cells break after a while and their contents leak out and become toxic. |
What happens when blood clumps or agglutinates?
For a blood transfusion to be successful, AB0 and Rh blood groups must be compatible between the donor blood and the patient blood. If they are not, the red blood cells from the donated blood will clump or agglutinate. The agglutinated red cells can clog blood vessels and stop the circulation of the blood to various parts of the body. The agglutinated red blood cells also crack and its contents leak out in the body. The red blood cells contain hemoglobin which becomes toxic when outside the cell. This can have fatal consequences for the patient.The A antigen and the A antibodies can bind to each other in the same way that the B antigens can bind to the B antibodies. This is what would happen if, for instance, a B blood person receives blood from an A blood person. The red blood cells will be linked together, like bunches of grapes, by the antibodies. As mentioned earlier, this clumping could lead to death.
Blood transfusions – who can receive blood from whom?
Of course you can always give A blood to persons with blood group A, B blood to a person with blood group B and so on. But in some cases you can receive blood with another type of blood group, or donate blood to a person with another kind of blood group.The transfusion will work if a person who is going to receive blood has a blood group that doesn't have any antibodies against the donor blood's antigens. But if a person who is going to receive blood has antibodies matching the donor blood's antigens, the red blood cells in the donated blood will clump.
 | People with blood group 0 Rh - are called "universal donors" and people with blood group AB Rh+ are called "universal receivers." Rh+ blood can never be given to someone with Rh - blood, but the other way around works. For example, 0 Rh+ blood can not be given to someone with the blood type AB Rh -. |
Blood Group | Antigens | Antibodies | Can give blood to | Can receive blood from |
| AB Rh+ | A, B and Rh | None | AB Rh+ | AB Rh+ AB Rh - A Rh+ A Rh - B Rh+ B Rh - 0 Rh+ 0 Rh - |
| AB Rh - | A and B | None (Can develop Rh antibodies) | AB Rh - AB Rh+ | AB Rh - A Rh - B Rh - 0 Rh - |
| A Rh+ | A and Rh | B | A Rh+ AB Rh+ | A Rh+ A Rh - 0 Rh+ 0 Rh - |
| A Rh - | A | B (Can develop Rh antibodies) | A Rh - A Rh+ AB Rh - AB Rh+ | A Rh - 0 Rh - |
| B Rh+ | B and Rh | A | B Rh+ AB Rh+ | B Rh+ B Rh - 0 Rh+ 0 Rh- |
| B Rh - | B | A (Can develop Rh antibodies) | B Rh- B Rh+ AB Rh- AB Rh+ | B Rh - 0 Rh - |
| 0 Rh+ | Rh | A and B | 0 Rh+ A Rh+ B Rh+ AB Rh+ | 0 Rh+ 0 Rh - |
| 0 Rh - | None | A and B (Can develop Rh antibodies) | AB Rh+ AB Rh - A Rh+ A Rh - B Rh+ B Rh - 0 Rh+ 0 Rh - | 0 Rh - |
Physical Exercises For Neck Pain Relief
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
- Tilt your head slowly back, far enough so you can look up.
- Hold posture for a moment.
- Return slowly to front position.
- Do 5-10 repetitions of this exercises 3 times a day.
- Keep your head straight as you slowly tilt it over to the side.
- Don’t go so far that you touch your ear with your shoulder.
- Hold posture for a moment.
- Return your head to center position.
- Move your head to your opposite shoulder.
- Do 5-10 repetitions of this exercise three times a day.
- Slowly turn your head as far as you can.
- Hold posture for a moment.
- Return your head to the center
- Move your head in the opposite direction.
- Do 5-10 repetitions of this exercise 3 times a day.
- Hold one hand against the side of your head.
- Use your hand to resist the movement as you try to touch your sholder with your ear.
- Hold this posture for a count of 5.
- Relax and repeat on opposite side.
- Do 5-10 repetitions of this exercise 3 times a day.
- Hold both hands against your forehead.
- Try to move head forward, but resist the movement with your hands.
- Hold this posture for a count of 5.
- Relax.
- Do 5-10 repetitions of this exercise 3 times a day.
- Place both hands behind your head.
- Try to move head backwards, but resist the movement with your hands. Don’t tip chin.
- Hold this posture for a count of 5.
- Relax.
- Do 5-10 repetitions 3 times a day.
Back Pain Relief
The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back.
Back Exercises
Exercise can be the key to recovery from back pain, as well as a good prevention against future pain.
Follow These Simple Exercise Rules
Consult your doctor before starting any exercise program.
Do each exercise SLOWLY.
Stretch only as far as is comfortable.
If any of these stretches cause pain. STOP IMMEDIATELY!
Do each exercise SLOWLY.
Stretch only as far as is comfortable.
If any of these stretches cause pain. STOP IMMEDIATELY!
Benefits of Strong Stomach and Back Muscles
Strong stomach and back muscles help protect your back!
* Reduce the likelihood of back pain episodes
* Provide protection against injury
* Help to avoid back surgery in some cases
* Facilitate healing after a back injury
* Provide protection against injury
* Help to avoid back surgery in some cases
* Facilitate healing after a back injury
Chair Lean Forward
Slowly lean forward to stretch
Keep your head down and your neck relaxed
Hold 10 - 20 seconds
Use your hands to push yourself upright
Keep your head down and your neck relaxed
Hold 10 - 20 seconds
Use your hands to push yourself upright
Repeat 3 times.
Cat Stretch
Get down on your hands and knees.
Arch your upper back upwards.
Contract your stomach muscles, and let your head drop.
Hold for 5 seconds.
Arch your upper back upwards.
Contract your stomach muscles, and let your head drop.
Hold for 5 seconds.
Raise your head and let your back drop back down.
Avoid pushing your pelvis forward to create a swayback.
Hold for 5-15 seconds.
Start again.
Repeat 3 times.
Avoid pushing your pelvis forward to create a swayback.
Hold for 5-15 seconds.
Start again.
Repeat 3 times.
Single Knee To Chest
Lie flat on your back with your legs straight out.
Place your hands on your LEFT knee
and pull it toward your chest.
Hold 5-10 seconds.
Lower your leg flat.
Relax.
Place your hands on your LEFT knee
and pull it toward your chest.
Hold 5-10 seconds.
Lower your leg flat.
Relax.
Place your hands on your RIGHT knee
and pull it toward your chest.
Hold 5-10 seconds.
Lower your leg flat.
Relax.
and pull it toward your chest.
Hold 5-10 seconds.
Lower your leg flat.
Relax.
Repeat 3 times on each side.
Both Knees To Chest
Lie down on your back.
Pull both knees in to your chest.
Hold 5-10 seconds.
Lower your legs to the floor.
Relax.
Pull both knees in to your chest.
Hold 5-10 seconds.
Lower your legs to the floor.
Relax.
Repeat 3 times.
Half Sit Up
Lie on your back with your knees bent and your feet
flat on the floor.
Tuck your chin to your chest.
Slowly raise your shoulders off the ground.
Reach with both hands toward your knees.
Hold for 3-5 seconds.
Breathe naturally.
flat on the floor.
Tuck your chin to your chest.
Slowly raise your shoulders off the ground.
Reach with both hands toward your knees.
Hold for 3-5 seconds.
Breathe naturally.
Slowly lean back onto the floor.
Relax.
Relax.
Repeat 3 times
Mid Back Stretch
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
Lunge
Stand with LEFT leg in front of the right leg.
Bend knees slowly, sinking into a lunge.
Keep your back straight.
Keep your LEFT knee directly above your LEFT foot.
Bend knees slowly, sinking into a lunge.
Keep your back straight.
Keep your LEFT knee directly above your LEFT foot.
Reverse legs.
Stand with RIGHT leg in front of the left leg.
Bend knees slowly, sinking into a lunge.
Keep your back straight.
Keep your RIGHT knee directly above your RIGHT foot.
Stand with RIGHT leg in front of the left leg.
Bend knees slowly, sinking into a lunge.
Keep your back straight.
Keep your RIGHT knee directly above your RIGHT foot.
Repeat 3 times on each side.
Tips For Preventing Back Pain
* Don't lift by bending over.
Bend your hips and knees and squat.
Bend your hips and knees and squat.
* Keep your back straight and hold the object close to your body.
* Avoid twisting your body while lifting.
* Push rather than pull when you move a heavy object
* If you must sit at a desk or at the wheel of a car for long hours, take breaks and stretch.
* Wear flat shoes or shoes with low heels.
* Exercise regularly! (An inactive lifestyle contributes to low back pain.)
Diabetes Treatment and Cure - Diabetes Diet Planning and Diabetic Recipes
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
Eye Care Tips and Natural Eye Treatment - Eye care for Computer Users
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.
Relaxation Techniques for Stress Relief
The relaxation response
You can’t avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response.The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.
The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all – with a little practice – anyone can reap these benefits.
Starting a relaxation practice
A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
Getting the most out of your relaxation practice
Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.Don’t practice when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.
Do you need alone time or social stimulation?
If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.Deep breathing for stress relief
With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.How to practice deep breathing
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
Progressive muscle relaxation for stress relief
Progressive muscle relaxation is another effective and widely used strategy for stress relief. It involves a two-step process in which you systematically tense and relax different muscle groups in the body.With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
Progressive Muscle Relaxation Sequence
- Right foot
- Left foot
- Right calf
- Left calf
- Right thigh
- Left thigh
- Hips and buttocks
- Stomach
- Chest
- Back
- Right arm and hand
- Left arm and hand
- Neck and shoulders
- Face
- Loosen your clothing, take off your shoes, and get comfortable.
- Take a few minutes to relax, breathing in and out in slow, deep breaths.
- When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
- Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
- Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
- Stay in this relaxed state for a moment, breathing deeply and slowly.
- When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
- Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
Mindfulness meditation for stress relief
Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.For stress relief, try the following mindfulness meditation techniques:
- Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
- Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
- Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Starting a meditation practice
All you need to start meditating are:- A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
- A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
- A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
- An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
Guided imagery for stress relief
Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Guided imagery works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:
- See the sun setting over the water
- Hear the birds singing
- Smell the pine trees
- Feel the cool water on your bare feet
- Taste the fresh, clean air
Yoga for stress relief
Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life.What type of yoga is best for stress?
Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress relief, or for beginners. Power yoga, with its intense poses and focus on fitness, is not the best choice. If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.Tips for starting a yoga practice:
- Consider your fitness level and any medical issues before joining a yoga class. There are many yoga classes for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga (modified yoga for disabilities). “Hot” or Bikram yoga, which is practiced in a heated environment, might be too much if you are just starting out.
- Look for a low-pressure environment where you can learn at your own pace. Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. A good teacher can show you alternate poses for ones that are too challenging for your health or fitness level.
- Click here for a searchable, international directory of yoga classes, provided by YogaFinder. You can also look for yoga classes at local gyms and specialized yoga studios. Community centers or community colleges often offer yoga classes at discounted prices.
Tai chi for stress relief
If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.
Making tai chi work for you
- As with yoga, tai chi is best learned in a class or from a private instructor.
- Although tai chi is normally very safe and gentle, be sure to discuss any health or mobility concerns with your instructor.
- Tai chi classes are often offered in community centers, senior centers, or local community colleges.
- Click here to find a qualified instructor recommended by the Tai Chi Network.
Massage therapy for stress relief
Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. And you don’t have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.Although self-massage is good for stress relief, getting a massage from a professional massage therapist can be tremendously relaxing and more through then what you can do yourself. When booking a massage, try types like Swedish or Shiatsu, which promote overall relaxation. Deep tissue and sports massages are more aggressive. They often target specific areas and may leave you sore for a couple of days, making them less effective for relaxation and stress relief.
- The American Massage Therapy Association provides an online directory of massage therapists.
- If you are on a budget, look around for massage schools. They often provide massages at reduced prices while training students.
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