Advice From a 104-Year-Old Doctor

Dr. Shigeaki Hinohara, from Japan, turned 104 recently. One of the world's longest-serving physicians and educators, Hinohara's magic touch is legendary. Since 1941, he has been healing patients  and teaching. He has published around many books since his 75th birthday, including "Living Long, Living Good", which sold more than 1.2 million copies.

As the founder of the New Elderly Movement, Dr.Hinohara encourages others to live a long and happy life - a quest in which no role model is better than the doctor himself. Nearly 10 years ago, he was interviewed, and gave his advice for a long and healthy life. Dr. Shigeaki Hinohara's main points for a long and happy life are: 

1. All people who live long regardless of nationality, race or gender share one thing in common: None are overweight.

For breakfast I drink coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. Olive oil is great for the arteries and keeps my skin healthy. Lunch is milk and a few cookies, or nothing when I am too busy to eat. I never get hungry because I focus on my work. Dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.

2. Always plan ahead.

My schedule book is already full until next year, with lectures and my usual hospital work.

3. There is no need to ever retire, but if one must, it should be a lot later than 65.

The current retirement age was set at 65 half a century ago, when the average life-expectancy in Japan was 68 years and only 125 Japanese people were over 100 years old. Today, Japanese women live to be around 86 and men 80, and we have 36,000 centenarians in our country. In 20 years we will have about 50,000 people over the age of 100...

4. Share what you know.

I give 150 lectures a year, some for 100 elementary-school children, others for 4,500 business people. I usually speak for 60 to 90 minutes, standing, to stay strong.

5. When a doctor recommends you take a test or have some surgery, ask whether the doctor would suggest that his or her spouse or children go through such a procedure.

Contrary to popular belief, doctors can't cure everyone. So why cause unnecessary pain with surgery? I think music and animal therapy can help more than most doctors imagine.

6. To stay healthy, always take the stairs and carry your own stuff.

I take two stairs at a time, to get my muscles moving.

7. My inspiration is Robert Browning's poem "Abt Vogler."

My father used to read it to me. It encourages us to make big art, not small scribbles. It says to try to draw a circle so huge that there is no way we can finish it while we are alive. All we see is an arch; the rest is beyond our vision but it is there in the distance.

8. Pain is mysterious, and having fun is the best way to forget it.

If a child has a toothache, and you start playing a game together, he or she immediately forgets the pain. Hospitals must cater to the basic need of patients: we all want to have fun. At St. Luke's we have music and animal therapies, and art classes.

9. Don't be crazy about amassing material things.

Remember: you don't know when your number is up, and you can't take it with you to the next place.

10. Hospitals must be designed and prepared for major disasters, and they must accept every patient who appears at their doors.

We designed St. Luke's so we can operate anywhere: in the basement, in the corridors, in the chapel. Most people thought I was crazy to prepare for a catastrophe, but on March 20, 1995, I was unfortunately proven right when members of the Aum Shinrikyu religious cult launched a terrorist attack in the Tokyo subway. We accepted 740 victims and in two hours figured out that it was sarin gas that had hit them. Sadly we lost one person, but we saved 739 lives.

11. Science alone can't cure or help people.

Science lumps us all together, but illness is individual. Each person is unique, and diseases are connected to their hearts. To know the illness and help people, we need liberal and visual arts, not just medical ones.

12. Life is filled with incidents.

On March 31, 1970, when I was 59 years old, I boarded the Yodogo, a flight from Tokyo to Fukuoka. It was a beautiful sunny morning, and as Mount Fuji came into sight, the plane was hijacked by the Japanese Communist League-Red Army Faction. I spent the next four days handcuffed to my seat in 40-degree heat. As a doctor, I looked at it all as an experiment and was amazed at how the body slowed down in a crisis.

13. Find a role model and aim to achieve even more than they could ever do.

My father went to the United States in 1900 to study at Duke University in North Carolina. He was a pioneer and one of my heroes. Later I found a few more life guides, and when I am stuck, I ask myself how they would deal with the problem.

14. It's wonderful to live long

Until one is 60 years old, it is easy to work for one's family and to achieve one's goals. But in our later years, we should strive to contribute to society. Since the age of 65, I have worked as a volunteer. I still put in 18 hours a day, seven days a week, and love every minute of it.

15. Energy comes from feeling good, not from eating well or sleeping a lot

We all remember how as children, when we were having fun, we often forgot to eat or sleep. I believe that we can keep that attitude as adults too. It's best not to tire the body with too many rules such as lunchtime and bedtime.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
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The Link Between Low Temperatures & High Blood Pressure

Here's a bit of good news for anyone who suffers from hypertension. According to a recent study, it seems that there is a link between high blood pressure and cold indoor temperatures, so simply turning up the thermostat may be an effective solution.

The researchers compared people's blood pressure readings with the temperature in their homes and found that the colder it was, the higher their blood pressure tended to be.
According to senior author, their research "has helped to explain the higher rates of hypertension, as well as potential increases in deaths from stroke and heart disease, in the winter months, suggesting indoor temperatures should be taken more seriously in diagnosis and treatment decisions, and in public health messages."
He also added that "among other diet and lifestyle changes people can make to reduce high blood pressure, our findings suggest that keeping homes a bit warmer could also be beneficial."

The team discovered that each 1°C decrease in temperature led to a rise of 0.45 mmHg in diastolic blood pressure and 0.48 mmHg in systolic blood pressure. Ideally, your blood pressure should be between 90/60 mmHg and 120/80 mmHg, according to the NHS.
Willing participants were initially interviewed via questionnaire, before being followed up by nurse home visits. A total of 4,659 participants were visited, and nurses were tasked with taking an indoor temperature reading in their living room, as well as measuring the participants' blood pressure.

The team accounted for potential confounding factors, like outdoor temperatures and deprivation in order to identify an independent association with indoor temperature. They discovered that the average diastolic and systolic blood pressure were 70.51 mmHg and 121.12 mmHg, respectively, in the warmest homes, while 74.52 mmHg and 126.64 mmHg, respectively, in the coldest homes.
The researchers noticed that the indoor temperature's effect on blood pressure was more potent among subjects who did not undergo regular exercise. This infers that being active could mitigate the risk of living in a colder indoor environment, while people who are physically inactive will require a warmer indoor temperature for better blood pressure management.
Co-author suggests that "clinicians take indoor temperature into consideration, as it could affect a diagnosis if someone has borderline hypertension, and people with cooler homes may also need higher doses of medications."
The team claims that what they discovered suggests having suitable heating in homes when it is cold could help reduce instances of hypertension and associated cardiovascular risks, especially among those at greater risk of having high blood pressure, such as the elderly and people with a family history of high blood pressure.
While the study failed to identify a suitable indoor temperature threshold, the team suggests keeping living rooms at 21°C or above. According to the Dr., "the findings demonstrate support for universal benefit schemes such as the Winter Fuel Payment, which could be extended to enable everyone to heat their homes without worrying about the financial cost."

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
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Cucumber Remedies for the Skin and Hair

When someone says cucumber, what strikes you first is to use in salads, right? Or someone may say, they use the cucumber slices to cool their eyes ! But this seemingly common vegetable as lots more uses and it is also extremely beneficial for your skin and hair - especially when used alongside some other basic ingredients you can find in your kitchen.
Unlike many other beauty ingredient which is mainly associated with women, but cucumber isn't partial, as both men and women can use it to get the most benefits from it !
1. Cucumber Eye Brightener

We might as well start off with the most obvious use of cucumbers for skin care. We have all seen people put slices of cucumber over their eyes, but it's no pointless practice. The phytochemicals in cucumbers help collagen tighten and reduces puffiness, while cucumbers also encourage a subtle, skin lightening effect to reduce dark circles.
For best results, apply the cucumber when its cold (so straight from the refrigerator) and cut thick slices, and place them over your closed eyes for 10 - 15 minutes. As it's a completely natural process and chemical free, you can repeat the process as often as you like!

2. A Cucumber Skin Toner
Many people ignore toners as part of their skincare regime, but toning can have major benefits for your skin. Toners help soothe and tighten the skin, and close open pores so that dirt and grime cannot enter. This cucumber-based toner is great at calming and tightening your skin, especially as you get older. Simply use:
•   ½ a chopped cucumber, with the skin
•   3 tablespoons of witch hazel
•   2 tablespoons of distilled water
Blend all the ingredients in a food processor until the mixture is smooth. Pour the mixture through a sieve to remove any remaining solids and then transfer the toner to a clean container with an air-tight lid. The mixture will last for several weeks, and you can apply it to your skin daily using cotton balls or pads.   

3. Oily Skin Remedy

If you suffer from oily skin, you may well find yourself prone to blemishes and spots. This mixture uses a few natural ingredients to create an oil-eliminating mask. You will need:
•   Equal parts turmeric and cucumber juice
•   A couple of squeezes of lemon
Mix the ingredients together and then apply directly to the face. Leave for 15 minutes before rinsing off. Repeat as regularly as necessary.  

4. A Cucumber Rejuvenator
Cucumber is fantastic at rejuvenating tired skin and improving a damaged complexion. In many ways, this is the very best use of cucumber as a skin care product. This mixture could not be simpler. You will need:
•   The juice of one whole cucumber (blended or processed)
•   A few drops of lemon juice
Apply the mixture directly to your face and try to leave it there for a good amount of time before washing off.  You should find that you have a smoother complexion and added glow. Repeat regularly for best results.

5. Refreshing Cucumber Skin Tonic

Cucumbers contain numerous properties that can help give your skin a lift when it is feeling lifeless, or increasingly damaged by the rigors of the modern day world. This remedy provides an instant tonic for your skin:
•   Chop one cucumber and puree it in a blender with 4 tablespoons of mint
•   Strain and sieve out the juice, and place it in a clean, sealed container
•   Apply to the skin as soon as the mixture is cool
•   The remedy will stay fresh for up to 24 hours

6. Cucumber Cellulite Fighting Scrub
Cucumber mixed with a natural, mild abrasive and a gentler, soothing product can help strengthen areas of skin prone to cellulite build-up. That's why this recipe works so well:
•   Juice a whole cucumber and strain away most of the remaining solids
•   Mix with coffee granules and honey to create the scrub
•   Scrub cellulite prone areas thoroughly, rinse off after use and moisturize

7. Cooling Summer Bath Oil

During warmer months, you might not fancy a piping hot, steamy bath. But your skin will definitely need to be revitalized after spending so much time in the heat of the sun. This mixture is just what the doctor ordered:
•   Fill a bath with warm water (not too hot)
•   Add 2 cucumber (sliced), 5 sprigs of peppermint and 2 cups of Epsom Salt
•   Get in, soak and relax
•   As an added bonus, aromas released by the mint and cucumber will also help you de-stress after a hard day

8. Cucumber Hair Conditioner
If you enjoy swimming, you will be aware of the damaging effects that chlorine can have on your hair over time. You should also know that cucumber has widely accepted powers that work wonders to re-condition damaged hair. You will need: 
•   ¼ cucumber (peeled)
•   1 tablespoon olive oil
•   1 egg
Don't juice the cucumber this time, pop it in the blender with the egg and olive oil and give it a blast until it turns into a thin paste. Spread the resulting mixture evenly and smoothly throughout the damaged hair and leave it on for 15 minutes. Rinse thoroughly before drying. If you are a regular swimmer, repeat this treatment at least once a month.  

9. Cucumber-Avocado Moisturizing Face Mask

There are good reasons why both cucumbers and avocados are used in a variety of skin care products. This face mask allows you to harness the power of both ingredients for fantastic results! You will need:
•   ½ cup chopped cucumber
•   ½ cup chopped avocado
•   1 egg white
•   2 teaspoons of powdered milk
Whizz all the ingredients through a blender until they take on the consistency of a smooth paste. You can apply the mask immediately but may achieve better results if you put it in the fridge for half an hour before using. Massage the mixture on to your face using smooth circular motions. Leave it on for at least 30 minutes, until it dries, and then rinse off.  

10. Cucumber Treatment for Combination Skin
Cucumber combined with plain yogurt provides a great solution for people who have separate patches of dry and oily skin on different parts of their face. It's really easy too, just take:
•   ½ cucumber
•   1 tablespoon of plain natural yogurt
Puree the cucumber in a blender and then mix in the yogurt. Massage onto the face and neck, and leave the mixture on for 20 minutes while relaxing. Rinse off with warm water, before splashing yourself with cold water. Your skin will feel smooth and replenished.

Cucumber isn't just for the skin and hair, as it has cooling effect, you may finely chop a cucumber, add it to curd, season with salt and pepper, it goes well with any vegetable rice/ biryani and if one feels thirsty, can just eat it plain ! For more recipes, see my recipe blog.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

Common Causes of Back Pain

Back pain is something that affects all of us at some stage in our lives, and there are a number of things that could be the cause. However, it is notoriously tricky to determine what this cause is. Therefore, let us take a look at 5 common causes of back pain.

Sudden back pain can be caused by a number of things, but determining what is causing it, can be tricky. Let us see what can be the potential causes of back pain-
1) You're stressed out- Mental and emotional stress can manifest itself on a psychological level. If you've been feeling run down over a long period of time,  muscle tension could lead to aches and spasms.
Stress triggered back pain crops up in the neck and shoulder region, as well as in the lower back.
Remedy- relaxation techniques, like deep breathing, inhale slowly to the count of 4, hold your breath for another count of 4 and exhale for a count of 4.

2) You don\t pay much attention to what you eat.- According to a study, 31 % of women and 25 % of men, who suffered from back pain also had gastrointestinal issues, including abdominal pain and food intolerance. But what is the connection between the back pain and nutrition? The main culprit here is inflammation. Foods that are high in fat and sugar cause inflammation throughout the body, including the lower back.
Remedy- try cutting back on sugar and caffeine. Eat clean ,whole foods instead of processed foods and always include a protein rich food in your meals, such as meat or beans, whole grains such as brown rice  or vegetables.

3) You sit down all day- One of the most detrimental things you can do to your health is to sit down all day, as your muscles get used to that position, causing them to tighten up.
Remedy- reducing the effect of sitting induced muscle stiffness and tightness by stretching your calves, hamstrings and glutes when you wake up. When these muscles begin to tighten, the lower back suffers. Also aim for a quick stretch midday and before bed.

4) You're dehydrated- Your spine is made up of 33 vertebrae, between each disk is a jelly like substance made up of 90 % water. In order to keep that cushioning intact, your body needs a steady stream of fluid.
When your body is dehydrated, these disks become flatter and less cushiony, which can lead to pain..
Remedy- A good way to know if you;re drinking enough water, is to look at the colour of your urine. It should be clear or light yellow. If it is dark yellow, grab a glass of water.

5) You've an urinary tract infection- A urinary tract infection is often accompanied by pain in the lower and upper back, or sharp pains along the side. Back pain often indicates that a urinary tract infection has spread to the kidneys.
Remedy- Classic UTI symptoms include a persistent urge to urinate or pain during urination. So, visit a doctor immediately, if you've these symptoms.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
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Strong Muscles Can Extend Your Life Expectancy

If you're looking for a little motivation to get your butt to the gym, then here it is, since according to a recent study, having stronger muscles may actually extend your life expectancy.
The researchers carefully analyzed data, which has been available to the public for the purpose of research on aging since 1990. They analyzed the data of 8,326 people aged 65 and over, and noticed that people with weaker muscles had a 50% chance of passing away earlier than those with stronger muscles.
According to the researcher, "maintaining muscle strength throughout life - and especially in later life - is extremely important for longevity and aging independently.”
The researchers measured the participants' muscles strength by using a dynamometer, which needs to be squeezed by the participant in order to determine their hand grip strength. Women whose hand grip strength was less than 48 pounds and men whose hand grip strength was under 85 pounds were labeled as having weak muscles, and these groups made up 46% of the total sample together.
The results of this trial have led the team to conclude that measuring grip strength needs to become a staple of routine physicals, especially considering that they are both highly cost-effective and easy to perform.
According to the researcher, "this study further highlights the importance of integrating grip strength measurements into routine care—not just for older adults but even in midlife,” and that "having hand grip strength be an integral part of routine care would allow for earlier interventions, which could lead to increased longevity and independence for individuals.”
If you want to measure your own muscle strength in the comfort of your own home, you can actually order your own dynamometer from the internet, which you can use to motivate you to start building some muscle before it's too late.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
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Simple Yoga Poses to Help Deal with Your Sciatica Pain

Sciatica has become a common problem. If you haven't experienced it yourself, someone you know probably has. By definition, sciatica is tenderness and pain that can occur anywhere along the sciatic nerve. The sciatic nerves are the longest nerves in the human body. There are two nerves - one in each leg - originating from several nerve roots that exit from the spinal cord, passing between layers of the buttock muscles through the muscles at the back of the thigh and down through the outer edge of your leg to your foot.
The Facts: According to the doctors, it is estimated that more than 5% of the adult population in the United States suffers from sciatica. Furthermore, an individual has a 40% probability of developing sciatica over a lifetime.

The Symptoms of Sciatica:
Sciatica frequently flares up when bending over, running and sitting (particularly when driving). Symptoms of sciatica typically include:
• Pain in the lower back, buttocks, back of the thigh and/or calf
• Fatigue, numbness, or loss of feeling in your legs and/or feet
• Tingling, burning, pinching, pins and needles
• An inability to flex your ankles enough to walk on your heels
• Reduced reflexes in the Achilles tendon (the muscle above the heel) and the knee.

What is the Cause of Sciatica? 

It is important to get to the root of the problem first and discover what is causing your sciatica. This involves seeking advice from your doctor and getting a proper diagnosis before proceeding. Generally, there are two main contributors to sciatica:
• A Herniated Disk: Pain that is caused by a bulging or ruptured disk that pinches or irritates the nearby nerve.
• Piriformis Syndrome: Sciatica that is caused by irritation of the sciatic nerve by a muscle in the buttocks called the piriformis. The muscle can push the sciatic nerve against the tendons beneath it, resulting in buttock and leg pain.
The Good News: How Yoga Can Help
Specific yoga practice can help you overcome the pain:   
• For a Herniated Disk: Opt for a yoga practice that progresses from gentle poses to basic foundational postures, which include a variety of standing poses focusing on the alignment, lengthening and strengthening of your lower back. Prior to practicing yoga, ensure that surgery is not required.
• For Piriformis Syndrome: Opt for yoga postures that stretch this muscle. Your approach should be gentle and progressive, as overworking this muscle may lead to spasms and deep buttock pain.
  

What follows is a series of yoga poses that predominantly target the piriformis, helping to relieve sciatic pain:

1. Reclining Big-Toe Pose

Beginner's Tip: To make this pose slightly easier, keep your extended leg’s heel a few inches off the floor; for extra comfort and support you can place your heel on a foam block or a thick book. To help keep your raised foot in the air you can place a strap around the arch of your raised foot. Place a folded blanket under your head for added comfort.
Here's How:
1) Lie on the floor, keep your legs strongly extended with your feet flexed. Exhale and bend your right knee, drawing your thigh to your torso, hugging it to your belly. Keep your left leg extended, pushing actively through the heel.
2) Loop a strap around the arch of your right foot, holding the strap with both hands. On your next inhalation, extend your knee straight, pressing your heel up toward the ceiling. Reach your hands as far up the strap as possible, until your elbows are extended.
3) Keep your shoulder blades broad across the back, pressing lightly into the floor. Keep your collarbones wide, reaching away from the sternum. Your sitting bones should be firmly planted on the floor.
4) Hold the pose for 10 deep breaths. Then lower your leg slowly by bending your knee towards your chest and slowly releasing it to the floor. Repeat the process with your left leg.

2. Staff Pose

Beginner's Tip: This is a basic seated pose, which aside from relieving sciatica, will also help improve posture. Lay a 10-pound sandbag across the top of your thighs at the hip crease to help keep your thighs grounded. You can also practice this pose by keeping your back against the wall.
Here's How:    
1) Sit on the floor, extending both legs in front of you. Keep your legs together and your torso upright. If your torso is leaning back, sit up on a blanket or cushion to help lift your pelvis. If practicing against a wall, your sacrum and shoulder blades should touch the wall, but not the lower back or the back of the head.
2) Sit on the front parts of your sitting bones, keep your thighs firm, pressing them down against the floor, rotating them slightly toward each other. Keep your ankles flexed, pressing out through your heels. Keep your spine long, as if you're being pulled by a string from the crown of your head. Hold for one minute taking long, deep breaths.

3. Pigeon Pose

Beginner's Tip: This pose stretches the piriformis. Place a thick, folded blanket underneath you hip for extra support.
Here's How:
1) Start on all fours. Bring your right knee forward and out between your hands. Slowly sink your hips to the floor. As you do so, release your left leg onto the floor behind you, slowly sliding it back while bringing your body forward. Keep your left toes pressed down on the mat.
2) Your right heel should be in line with your left hip and your shin should be at about a 45-degree angle. If you feel yourself tilting over to the right hip, place a blanket underneath for extra support. Keep your hips parallel to the front of your mat as much as possible. Use your fingertips to support your torso and keep your spine long, shoulder blades drawing close together. Hold for 10 deep breaths and repeat on the other leg.

4. Standing Twist

Beginner's Tip: To reap the benefits of this pose, place a chair against the wall; the chair and the wall will provide you with extra support, enabling you to twist deeper.
Here's How:
1) Stand with your right hip against the wall with your body facing the chair. Put your right foot up on the chair, keeping your knee bent. Also, keep it in line with your ankle. Your standing leg should be straight. Press your right hand against the wall, to help you balance.
2) Slowly lift your left heel up and turn your torso towards the wall, supporting your hands with the wall. Exhale and lower your heel to the floor, staying in the twist for a couple more breaths. Slowly return to the starting position and repeat on your left side.

5. Preparation for Spinal Twist

Beginner's Tip: Sit on the corner of a folded blanket for extra support in the full seated spinal twist pose (see below).
Here's How:
1) Sit with your knees bent and your feet out in front of you. Release your right leg on the floor, taking your right heel to the outside of your right hip. Then bring your left foot around, placing your left heel by your right hip. Your weight should be evenly distributed across your buttocks.
2) Interlock your fingers over your left knee, while focusing on lengthening your spine. Hold this position for several breaths. Then proceed to the next pose.
6. Simple, Seated Twist

Here's How:

1) From the preparation pose described above, turn your torso (from your waist, not your hip) toward the left knee. Place your left hand behind you, using it as a lever to twist (your weight should not be supported by your left arm). Hold onto your knee with your right hand.

2) It is vital that you do not go too deeply into the twist, as doing so will worsen piriformis syndrome. Repeat on the opposite side, starting with the pose above.
7. Cow's Face Pose

Beginner's Tip: For extra support in this passive stretch, sit on a blanket. If during the pose you notice that your left leg is not touching the floor, or your left knee locks or hurts during the stretch, roll up a second blanket or towel and place it under your knee.
Here's How:
1) From staff pose (number 2), bend your right knee, bringing your right leg across the left leg. Bring your right foot close to your outer left hip.
2) Move your left leg towards the mid-line - it should be slightly diagonal to your body. Your right hand should be on the floor while your left-hand holds your right foot. Keep your spine extended, holding the position for a couple of breaths, then repeat on the other side.

Tight hip muscles The following stretches will loosen the muscles in your hips. They might be pressing on your sciatic nerve, causing your pain.
Knee to opposite shoulder Lie on your back with your legs extended and your feet flexed. Raise your right leg and hold your hands behind your knee. Pull your right knee gently across your body until it reaches your left shoulder. Hold this position for 30 seconds and repeat once more. Switch to raise your left leg to your right shoulder. Hold this position twice.

The Figure-4 Stretch Lie on your back with your knees bent and place your feet flat on the bed. Cross your right ankle over your left knee forming a 4-shape, as seen in the photo below. Hold your hands behind your left knee and gently pull your legs towards your chest while pressing the right knee away from your chest. Hold this position for 30 seconds and repeat it another 3 times. Switch legs and repeat the exercise 4 times.

Posterior pelvic tilt Lie face up on your bed with your knees bent and your feet flat, and place your arms behind your head. Lower yourself until your entire lower back touches the bed, as you see in the photo. Hold this position for 5 seconds and then return to the start position. Repeat this exercise 10 times. 

Herniated disc These two press-up stretches can help create distance between the bulging discs in your spine. This relieves the pressure on the sciatic nerve.
Press-up Lie on your stomach and position your elbows directly under your shoulders, placing your forearms flat on the bed parallel to each other. Lift your chest and stretch your spine from the tailbone to the top of your neck, slightly arching your back. Hold this position for 30 seconds while breathing deeply. If the pain in your leg subsides, repeat this exercise two more times. If you don’t feel any relief, skip the press-up extension (the next and last exercise). 

Press-up extension Once again, lie face down with your hands flat next to your shoulders. Press your palms into the bed while lifting your upper body, making sure to keep your hips and pelvis on the bed. Stretch your spine from your tailbone to your neck while slightly arching your back. If you feel pressure on your lower back, stop lifting your chest. Hold this position for 10 seconds and then slowly lower yourself back to the start position. Repeat this exercise 10 times, making a set. Do 3 sets of this exercise in total. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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