Spinal Strength - poses/ exercises to strengthen spine

"You're only as young as your spine is flexible." 

I often remind myself of this well-known saying whenever I roll out my yoga mat. Each time I practice, I ensure that I dedicate a portion of my session to some much-needed back- bends, whereby I focus on building spinal strength, and flexibility. Yoga aims to promote the correct curvature of the spine through building the strength of the muscles surrounding the spine. To do so, your muscles have to contract with more force than they are used to in your daily activities. Here are five yoga poses that you can add to your daily exercise regime for a strong back.

1. Low Cobra Pose  

 

Benefits: This pose aims to tone, strengthen and massage the deep, superficial muscles of the back.

Here's How: 

1. Lie on your stomach, forehead to the floor with your legs and feet together. 

2. Keep your hands by your chest, with your fingertips spread wide. 

3. As you inhale, lift your head and chest without putting any pressure on the hands. 

4. Lift the hands about an inch off the floor for a more challenging backbend. 

5. Hold for several breaths, then lower as you exhale. 

 

2. Snake Pose  

 

Benefits: This pose gives similar benefits to Cobra pose, yet it has a more profound strengthening effect on the back muscles. This pose will also help correct rounded shoulders. 

 

Here's How: 

1. Lie on the stomach, your feet and legs together, chin on the floor. 

2. Interlock your fingers behind you, resting your hands on your buttocks. 

3. Inhale and lift your head and chest, raising your arms and reaching them toward your feet. 

4. Hold the pose for several breaths, then exhale to lower. 

 

3. Warrior I Pose  

Benefits: As the arms are raised in this pose, Warrior I acts as a mild backbend. Keeping your arms raised also has a strengthening effect on the back muscles. As the upper back is straightened, the curve of the lower back is slightly increased. In this pose, it is therefore essential that you tuck the tailbone under. 

 

Here's How:  

1. Start in tadasana, mountain pose. 

2. Step your left foot back about three to four feet, turning your toes out about 45 degrees. 

3. Inhale and reach the arms up. 

4. Exhale and bend the right knee to a 90-degree angle. 

5. Hold the pose for several breaths, then repeat on the other side.

 

4. Half-Locust Pose 

Benefits: This pose is excellent for toning the back muscles and is especially recommended for beginners or those with weak or stiff backs. 

Here's How:  

1. Lie on the stomach and interlock the fingers, placing your hands under your pelvis. 

2. Keep your arms straight and place your chin on the ground. 

3. Inhale, raising one leg slowly, ensuring that you do not twist the pelvis. 

4. Exhale and slowly lower the leg, then switch your legs. 

5. Repeat the movements several times on each side.

5. Bridge Pose 

 

Benefits: This pose fully contracts the muscles. It strengthens the back, particularly the lumbar region. Here's How:  

1. Lie on your back, bend the knees, bring your heels near your buttocks keeping them hip-distance apart. 

2. Place your arms alongside the body, keeping your palms face down. 

3. Exhale and tilt the tailbone toward the pubic bone to flatten the lower back. 

4. Inhale and lift the hips, reaching the chest toward the spine. 

5. Hold bridge pose for several breaths, then exhale to lower.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Ankylosing Spondylitis - Home remedies

Ankylosing spondylitis is a rare inflammatory condition that can be really difficult to live with, but you can help manage the symptoms of this debilitating disease with smart lifestyle choices, ranging from a specific exercise plan to more unusual treatments like acupuncture. This article focuses on these at-home treatments that will make life with this condition easier, can slow down the progression of the disease and prevent the development of dangerous complications.

What Are the Signs and Symptoms Of Ankylosing Spondylitis?

The symptoms of ankylosing spondylitis (AS) vary greatly, with some patients reporting back pain and stiffness in their late adolescence, and others starting to experience pain or immobility in other parts of the body as late as their mid-40s. Since the causes of the condition are still unknown, it is difficult to predict why people develop AS, but it is known that it may have a genetic component. 

 

Also, men are more likely to suffer from AS than women, and in women, the condition more often manifests itself differently than in men, making diagnosis even more challenging. AS typically starts in the lower back, but it can affect most joints, such as: 

The joint between connecting the spine with the pelvis 

Vertebrae, especially the lower back 

Hips 

Shoulders 

Ribs and the breastbone.​

Despite the great variability, AS can be characterized by the following symptoms depending on the stage of the development of the disease: 

Back pain 

Stiffness 

Symptoms typically worsen during periods of inactivity, such as sleep or long periods of sitting 

Poor posture or stooped shoulders 

Pain and lack of flexibility in the feet 

Loss of appetite 

Low-grade fever 

Weight loss 

Fatigue 

Anemia or low iron. 

 

If left untreated, the vertebrae in the lower back can fuse together, causing a characteristic tilt forward of the upper body. The complications of the disease include eye damage, problems breathing and even heart damage. Medical interventions and surgery are the traditional ways of managing the symptoms of AS, but doctors urge AS patients to stay active to slow the progression of the disease, as there is no cure for AS. 

 

Below, we discuss natural treatments and why they are beneficial to AS patients.

Yoga and Stretching  

Retaining your flexibility and range of motion is one of the main goals for an AS patient, as it helps your posture and reduces the pain. Yoga and stretching on a daily basis can make your spine and joints more flexible and improve your strength. Here is an example of yoga exercises beneficial for your spine. 

 

Heat and cold therapy 

 

Your Best Digs Hot and cold temperatures are your friend if you’re experiencing stiffness or if your joints feel inflamed and painful. A warming shower or heating pads can decrease the pain and stiffness that come with AS, and ice packs may be helpful at reducing inflammation. 

 

Exercise 

Exercises that aim to stabilize and strengthen the joints are very beneficial to AS patients. These include range-of-motion exercises and strength training exercises. Strength exercises will also help you maintain a healthy weight, which is very important for AS patients. Exercises to relieve pain and inflammation, kindly read my next post.

 

Posture training

 

Posture training Like As we have discussed above, bad posture is one of the symptoms of AS, as the stiffness and the pain in the spine affect one’s posture. Practice good posture, give yourself reminders and be aware of how you carry your weight on a regular basis. You can also use special devices, such as chairs and seats that encourage good posture. 

 

Therapeutic Massages 

 

Therapeutic massages are beneficial for people suffering from AS, as they can help with the range of motion. Both relaxing and invigorating massages are beneficial, just make sure to mention to your massage therapist that you have AS, as deep tissue massage and joint massage is usually prohibited for patients with AS, and therapists use a specific kind of technique to relieve the pain and inflammation for this condition.

 

Acupuncture 

 

This Ancient Chinese medicinal technique is known for stimulating specific points in the body, which triggers the release of pain-relieving hormones in the brain so this treatment can be beneficial for relieving pain for some AS patients. If you’re considering acupuncture to treat AS, look for a trained professional who works in a clean environment and uses sterile or disposable needles. 

 

In summary, there are a variety of different home treatments of ankylosing spondylitis that will help people suffering from this condition maintain an active and fulfilling life, but each treatment should be discussed and supported by a medical professional for your safety.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Home Remedies

How much time and money do you spend being sick, going to the doctor's and taking medicine to try and help cure an illness or disease? 

 

Don't be in a rush to get pharmaceutical pills and medicines that may cause various negative effects. Try these wonderful, natural and proven home remedies to help those aches and pains, without the side effects, instead. They will also provide your digestive system with a healthy boost! 

 

Anise

 

For congestion resulting from allergies, colds or flu, as well as relief for upset stomach and gas, prepare some tea by soaking 1 teaspoon of anise seeds, in 1 cup of boiling water. Strain before drinking. In addition, chewing anise seeds is effective for treating bad breath. 

 

Cardamom

 

To aid digestion, prepare an infusion of one teaspoon of cardamom with 1 cup boiling water. Once soaked, drink with a meal. 

 

Bay Leaves  

 

To treat dandruff, soak a handful of bay leaves in 1 liter of water - bring to a boil and then remove from heat. Cover the water for 20 minutes until the liquid cools. Pour on your hair and let it sit for 45 to 60 minutes. Rinse the hair well. 

 

Ginger

For relief from nausea, prepare an infusion of 1/2 teaspoon ginger in 1 cup of boiling water. Strain before drinking. Alternatively, chewing fresh ginger can be all the more efficient. To alleviate headaches, make a paste by mixing ground ginger with water and smear it over the painful area. For alleviating cough and heartburn mix 1/2 a teaspoon of ground ginger with one teaspoon of honey. 

 

Basil  

For relief from a cough, prepare an infusion of dried basil leaves: 1 teaspoon in 1 cup of boiling water. Soak the leaves and then add honey. 

 

Dill Seed

Try to swallow a teaspoon of dill seeds to stop hiccups. In addition,chewing on this herb's seeds will reduce bad breath. 

 

Fennel Seeds 

Chewing fennel seeds can alleviate bad breath and relieve stomach cramps. An infusion can be prepared by soaking 1 teaspoon of fennel seeds in 1 cup boiling water. Strain before drinking. Crush the seeds a little before the brew. This will help to treat gas. 

 

Garlic Powder

Garlic powder is a natural mosquito repellent. Make a paste of garlic powder and water, which can be applied to your pulse points, behind the knees, the ankles, a drop or two on the cheeks, face and neck. Be sure to keep it away from your eyes. 

 

Caraway Seeds  

Chewing caraway seeds helps relieve gas. An infusion can also be prepared by soaking 1 teaspoon of caraway seeds in 1 cup boiling water. Strain before drinking. 

 

Cinnamon 

To raise the amount of good cholesterol in your body, mix 1/2 a teaspoon cinnamon in coffee or tea. For treating joint pain, you should try 1/2 a teaspoon of cinnamon mixed with 1 teaspoon of honey. 

 

Cinnamon may also be used to alleviate menstrual cramps. Just add a little cinnamon to your coffee and tea or sprinkle on food. 

 

Clove 

 

Chew 1 clove root to remove bad breath or to treat dental pain. Place on the tooth until the pain is gone. You can also chew 3-4 cloves roots to relieve nausea or a sore throat. 

 

Ground Black Pepper 

To stop bleeding, sprinkle a generous amount of black pepper over the cut and it will neutralize the bleeding and the pain. 

 

Cayenne Pepper 

 

To clear the sinuses, sprinkle some red pepper on food or gargle with water to relieve a sore throat. In addition, cayenne pepper suppresses appetite and speeds up metabolism. Sprinkle a little on your toothbrush or add a cup of water and gargle to rinse your mouth, prevent gum disease, accelerate the healing of gingivitis and treat toothaches. You can also prepare a solution of 1 teaspoon of pepper with 1 cup of water and apply it to the affected area. 

 

Allspice (Also known as: Jamaica pepper, pepper, myrtle pepper, pimenta) 

 

To relieve muscle aches, ground the allspice to powder form, then add a little water to get a thick paste texture. Apply to a strip of clean cloth and put it on the painful area. 

 

Celery Seeds  

 

To relieve fluid retention, prepare a diuretic infusion by crushing 1.5 teaspoons of celery seeds in 1 cup of boiling water, then soak for 20 minutes. 

This infusion may also be used to hasten the arrival of a late menstrual cycle. It also helps to treat high blood pressure and anxiety. 

 

Peppermint or spearmint 

 

For treatment of abdominal pain and cramps, prepare an infusion from 1.5 teaspoons of dried mint leaves per cup of boiling water. Strain before drinking. 

 

Salt

Salt is an effective cure for pain and acts as a great disinfectant too. Prepare a solution of salt and water and rub it on the insect bite area or rinse your mouth with salt-water several times a day to disinfect the mouth and throat. 

 

Cumin 

 

Boil 1 cup of water with 1 teaspoon of cumin and let it cook for a few seconds. Cool and drink in one sip to relieve your cold symptoms. 

 

Turmeric

 

To bring your temperature down, stir 1/2 teaspoon of turmeric powder with 1 cup of warm milk and add a teaspoon of honey. 

 

Thyme 

 

Get relief from a cough and a sore throat with an infusion of thyme. Mix 1 tablespoon of dried thyme with 1 cup of boiling water. Strain and drink. To ease a gassy situation, mix 1 teaspoon of thyme with 1 cup of boiling water and strain before drinking. 

 

Mustard Powder 

 

To relieve congestion, mix 1 tablespoon of mustard powder with 1 liter of hot water and then soak your feet. Please note that mustard plasters have been used traditionally to treat coughs, colds and the flu. 

 

Coriander  

 

Boil 1 teaspoon of coriander seeds in 1 cup boiling water, it will help you deal with high cholesterol levels.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Turmeric Is Just as Effective as These Drugs

You are probably aware that turmeric is one of the most potent superfoods you could possibly get your hands on. But did you know that turmeric is actually roughly as potent as many kinds of medication? Keep reading to discover what kinds of medication can possibly be replaced or supplemented by turmeric:

 

Lipitor/Atorvastatin (cholesterol medication) 

A 2008 study revealed that a standardized preparation of curcuminoids from turmeric had very similar effects to atorvastatin (trade name Lipitor) when it came to treating endothelial dysfunction, a driver for atherosclerosis. It was also associated with reductions in oxidative stress and inflammation in type 2 diabetic patients.

 

Aspirin (blood thinner) 

Research shows that curcumin has even more anti-platelet and prostacyclin modulating effects than aspirin. This goes to show that it could be useful to patients prone to vascular thrombosis, who often require anti-arthritis therapy.

Corticosteroids (steroid medications)  

Numerous studies have found that turmeric can be just as effective as many kinds of steroids. One found that the curcumin found within turmeric compared favorably to steroids used to treat the inflammatory eye disease known as anterior uveitis. Other studies also found that chemicals found within turmeric are just as effective as steroidal drugs that tackle lung ischemia-reperfusion injuries and those that protect injuries caused by lung transplants. 

 

Prozac/Fluoxetine & Imipramine (antidepressants) 

A 2011 study that can be found in the journal Acta Poloniae Pharmaceutica showed us that curcumin also compares favorably to both Imipramine as well as Prozac/Fluoxetine when it comes to tackling the root causes of depression.  

 

Anti-inflammatory Drugs 

Curcumin has also been found to be an effective alternative to a whole host of anti-inflammatory drugs. These include ibuprofen, aspirin, phenylbutazone, naproxen, sulindac, dexamethasone, celecoxib, indomethacin, diclofenac, and tamoxifen, particularly when it comes to exerting anti-inflammatory and anti-proliferative activity against tumor cells. 

 

 Oxaliplatin (a chemotherapy drug) 

A 2007 study concluded that curcumin also compares favorably with oxaliplatin as an antiproliferative agent in colorectal cell lines, which is certainly good news for any patients who are undergoing chemotherapy.

Metformin (diabetes drug) 

Curcumin has also been touted as being highly valuable in the treatment of diabetes. One study found that it suppresses gluconeogenic gene expression (which suppresses glucose production in the liver) in hepatoma cells, while simultaneously activating AMPK (which increases glucose uptake). What's more, the researchers actually discovered that curcumin is between 500 and 100,000 times more powerful than metformin in activating AMPK and its downstream target acetyl-CoA carboxylase (ACC).

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement