7 Stretches To Relieve Pain and Strengthen Your Lower Back

 Do you sometimes wake up with stiff back muscles? Are certain chairs causing you pain? A sore back is a problem most people are forced to deal with at one time or another unless they keep it strong and flexible. The following stretches come from the world of yoga and are very effective in strengthening the lower back, as well as relieving pain in that area, the thigh muscles, knees, and shoulders. 

 1. The Cobra

This pose improves the flexibility of the spine and stretches the chest, shoulders, and stomach. 

 

• Lie on your stomach and put your hands forward 

 

• Breathe in and slowly slide your hands towards your chest, while raising it and arching your back. Keep your thighs on the ground and your elbows should be slightly bent. 

 

• Push your shoulders as far away from your ears as you can and stretch your neck. Look forward or lower your head back to maximize the stretch. 

 

• Hold this pose for the duration of 5 long breaths, and finally exhale while you slowly lower yourself back onto the mat.

2. Child's pose

This pose compliments the Cobra and it stretches the lower back. 

 

• Sit on your knees with your buttocks between your ankles. Support yourself with your hands. Exhale as you lower your stomach down between your knees until you’re at the pose depicted in the photo above. 

 

• Hold this pose for 5 deep, slow, breaths and exhale while returning to a sitting position. 

 

 

3. Wide Squat

This pose helps relax the lower back, as well as ease stiff thigh muscles. It is highly recommended after a run to ease muscle tension. 

 

• Continue from pose #2, move to a squatting position. Keep your legs spread wider than your pelvis while keeping your feet parallel. 

 

• Push your buttocks as low as you can without touching the mat. 

 

• Put your palms together (as shown in the photo), or put them on the floor if you need more balance. Exhale and relax your head. 

 

• Hold this position for 5 deep, slow breaths. 

 

 

 4. Chest Expansion

This stretch works on your chest, shoulders, lower back, and hamstrings. 

 

• From the wide squat pose (#3), take a deep breath and move your hands behind your back. Straighten your legs, exhale slowly and bend forward. 

 

• Slowly spread your legs wider until they’re about 3 feet apart, with your heels facing out. 

 

• Make a slight bend in your knees, until you feel the stretch in your lower back. 

 

• Hold the pose for 5 deep, slow breaths. To improve the stretch, try pushing your hands down towards the floor

5. Seated Straddle

To effectively stretch your back, as well as your thighs and hamstrings, use this pose. 

 

• Sit on the floor and spread your legs as far as they can go. 

 

• Take a deep breath and slowly exhale while lowering your upper body toward the mat. Keep your back straight and make sure that your knees and toes are pointing up. You can place your hands on your feet or the floor. 

 

• Stay in this position for 5 deep, slow breaths, and then slowly return to a sitting position. 

 

 

6. Happy Baby Pose

The Happy Baby is one of the best ways to stretch your back and your lower back in particular. It is also useful for relaxing stiff thigh muscles. 

 

• Lie on your back, take a deep breath, now bend your knees and pin them to your body at a 90-degree angle and hold on to your feet. 

 

• Exhale while using your upper body to push your knees down the side of your body. 

 

• Stay in this position for 5 deep, slow breaths and slowly release your legs. 

 

 

 7. Advanced: Bridge Pose

This pose will not fix your ordinary backache, but it’s perfect for people with chronic back pains who want to improve the flexibility of their back and neck. 

 

 • Lie on your back and put your feet firmly on the ground. Your heels should be as close as possible to your buttocks, and at pelvic width. 

 

• Place your hands on the floor and try to grab your ankles. If you can’t, keep your arms stretched and join your fingers together. Take a deep breath and use your legs and shoulders to push up, as you raise your pelvis as high as you can. 

 

• Keep this position for 5 deep, long breaths, and then slowly lower your pelvis down to the mat.

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
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

7 Yoga Exercises That’ll Help You Treat Thyroid Dysfunction

As most of us already know, almost any physical or mental problem can be treated with methods other than artificial drugs, but did you know that you can handle thyroid-related problems with a few simple yoga stretches? As with all other parts of the body, proper functioning of the thyroid gland is closely related to the quality of the blood in it and its components, and various yoga positions can compress the thyroid gland and surrounding lymphatic tissue to extract the blood and lymph fluid stored in it and make room for healthier fluids. This together with a diet conducive to thyroid function, can greatly benefit the thyroid. So, what are you waiting for? Lay out your yoga mat and perform the following exercises to help your thyroid function properly.

How effective is yoga for thyroid function? 

In a study that examined the effectiveness of yoga exercises for the proper functioning of the thyroid gland, hormonal changes were found that could improve its activity within one month only with the help of yoga stretches. Participants were divided into two groups; One group performed yoga exercises that help the function of the thyroid gland and the other group performed physiotherapy exercises that help it function for the same amount of time and at the same frequency. Among those who performed yoga exercises, the most significant improvement in thyroid function was seen in the shortest time. The hormonal changes experienced by the first group didn’t appear in the second group, meaning the results show that yoga exercises are more effective and recommended for those with thyroid dysfunction.

How often should the exercises be performed? 

It is recommended to perform the following 7 exercises every other day, each stretch for 30 seconds to a minute. You’ll start seeing a positive change in your thyroid function after four weeks, but if you want to enjoy the most effective and healthy activity of the thyroid gland, it is recommended that you continue with these exercises for several months. If you are taking thyroid medication, it is recommended to take blood tests after 3 months, as you may need to reduce their dosage. However, continue to consume them as recommended by your doctor while doing these exercises.

 

1. The Camel Pose (Ushtrasana)  

 

This position stretches the entire upper part of the body, and in addition to thyroid function, it also strengthens the core and spinal muscles, improving the flexibility of the thighs and shoulders.

Kneel down and try to pull your tailbone toward your stomach without pushing your pelvis forward. 

 

Lean back, press your shoulder blades together and tilt your head back. 

 

Grab the body part between the calves and heels with your hands and make sure your chest doesn’t tilt up. 

 

Stay in this position for 30 seconds to a minute. Finally, place your hands slowly on your ankles, take a breath and bring your head back down and your chest to its natural position by pushing your hips downward. 

 

Notes - Make sure your neck doesn’t drop as this is what is allowing blood supply and oxygen to your head, preventing dizziness. This exercise may cause beginners to feel a bit odd and experience a tingling or nausea, but these are known phenomena that with constant training disappear.

2. The Cobra pose (Bhujangasana)  

 

This position strengthens the spine and stretches the chest, shoulders, and abdomen. It also tones the buttocks and helps reduce stress and fatigue. Ancient writings also indicate that it increases body temperature and helps prevent various diseases. 

Notes Be careful not to stretch your neck and lower back too much. To avoid this, keep your gaze towards the floor and concentrate on the movement between the shoulder blades. 

 

3. The bow pose (Dhanurasana) 

This position strengthens the muscles of the back and abdomen, stretches the chest, neck and shoulders, tones the leg muscles, and also helps to reduce menstrual cramps and headaches, stimulates the activity of the reproductive organs and helps alleviate various kidney problems.

Notes Keep your head forward, but in this case, don’t stretch your neck too much. Look at the sky or the ceiling with your eyes only. 

 

4. The lion's pose (Simhasana)  

This position also helps to deal with stressful symptoms related to sinus problems, as well as balances blood pressure and heart rate. Sticking your tongue out during the exercise helps alleviate problems related to the vocal cords.

Crouch and balance your body with your toes and hands. 

 

Raise your knees and stay on your tiptoes only. Spread your knees apart to keep your balance. 

 

Place your hands on your knees, lower your head, stick your tongue out, and stretch it as far as you can toward your chest. 

 

Stay in this position for 30 seconds to a minute. 

 

Finally, take a breath and slowly bring your hands to the floor and then your knees. 

 

Notes This may seem strange to you, but sticking your tongue out is a very important part of this exercise and therefore you shouldn’t skip it. 

 

5. The plow position (Halasana)  

This position helps reduce neck pressure, improves blood flow in the body and helps reduce blood pressure. 

 

Lie on your back and keep your close to your sides on the floor. 

 

Bring your feet behind your head and keep your back straight at 90 degrees. 

 

Grab your toes with your hands. Stay in this position for 30 seconds to a minute. 

 

Finally, take a breath, release your feet and bring your legs back down. 

 

Notes The plow position can create pressure on the spine among those who are not used to regularly doing yoga. In order to reduce your chances of getting injured, you can do an easier version of the position, where you support your back with your hands, and you can place an object to be used as a step where your feet should reach.

6. The angel pose (Konasana) 

This position helps reduce pressure on the lower back, hips, and pelvis, and strengthens and stretches the back.

Stand with your legs wide apart. Straighten your arms to your sides, grasp your right leg with your right hand and bring your left hand over your head until you're completely bent to the right. 

 

Keep your hands and back straight throughout the movement, and keep your hips in place. Stay in this position for 30 seconds to a minute. 

 

Take a breath, and from this position move your hands the same way in the other direction. 

 

Finally, take another breath and return your back to its natural position with your arms to your sides. 

 

Notes How wide your legs are spread can affect the difficulty and comfort of the stretch. Find the width that suits you, where you feel the stretch, but it isn’t painful.

 

7. The reclined thunderbolt pose (Supta Vajrasana)  

This position helps reduce leg pain and improves digestion. It is especially recommended for people who have to spend many hours during the day standing and athletes. You can also perform it as a post-running or walking stretch, and it is advisable to finish the exercises with it.

 

Kneel down and sit with your buttocks on your heels. 

 

Support your body by placing your hands behind your back on the floor, and put your back behind you so that a straight line is formed between your knees and your head. 

 

Rest on your elbows on the floor and lift your back, all while maintaining a straight line between your knees and your head. 

 

Now support your body with the top of your head and place your hands on your thighs. 

 

Stay in this position for 30 seconds to a minute. Finally, take a breath and use your hands to get your body back to the initial position slowly. 

 

Be careful not to make any sharp movements with your head and back and keep a straight line between your knees and your head. 

 

Notes It is recommended not to perform this exercise if you suffer from knee and joint problems.

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
https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.  

 

 

Yoga poses for thyroid conditions

Yoga is an accessible, low-impact exercise that reduces stress and supports well-being. Could yoga help treat thyroid problems?

The thyroid is a small gland in the throat that secretes hormones. These hormones affect a person's metabolism, body temperature, and growth. They also affect the way a child's brain develops.
When a person has a problem with their thyroid, it can affect both their physical and mental health. This article explores yoga as a complementary therapy for thyroid problems.

Yoga and thyroid health

Yoga is an exercise that helps reduce a person's stress levels. A 2017 study found that yoga reduces the symptoms of stress and improves overall well-being.

Stress is often associated with thyroid problems. For this reason, yoga may be beneficial for thyroid health.

There are a variety of conditions that affect the thyroid. Two of the most common conditions are: 

Hyperthyroidism: This is when the thyroid produces an excessive quantity of thyroid hormones. The underlying cause of hyperthyroidism may be Graves' disease or an overactive thyroid. 

Hypothyroidism: This is when thyroid hormone production is too low. This is often caused by an autoimmune disease that has damaged the thyroid.

Some evidence also exists that supports a more direct link between yoga and improved thyroid function.

A small study conducted in 2014 found that yoga improved thyroid function. However, the study noted that further studies with more participants were needed to draw firm conclusions.

A 2016 study found that 6 months of yoga practice helped to improve cholesterol levels and levels of thyroid-stimulating hormone (TSH). This reduced the need for thyroid replacement therapy in women suffering from hypothyroidism.

Beneficial yoga poses

The following yoga poses focus on stimulating the throat. They are thought to improve circulation, as well as stretch and strengthen the neck where the thyroid is located.
It is important to only stay in yoga poses for as long as feels comfortable. Beginners can try one or two poses and build on this each time they practice.
Each of the below yoga poses is easy to try at home with a yoga mat.

1. Supported shoulder stand

The supported shoulder stand pose involves being upside down, which is known in yoga as an inversion.
Inversions help increased blood flow to the throat.  Yoga researchers believe this helps to stimulate the thyroid.
The Sanskrit name for this pose is Sarvangasana.
To do a supported shoulder stand, a person should:

• lie down flat on the back
• place a folded towel or blanket under the shoulders to support them
• bring the shoulders to the edge of the towel while resting the head on the mat
• place the arms on either side with palms facing down
• press arms and back firmly into the floor
• breathe in and lift legs up at a right angle
• breathe out and lift legs up, pushing up onto the shoulders
• push hands into the lower back to support the hips
• keep the stomach pulled in, so the core is strong
• hold the body and legs in a straight line up from the shoulders
• keep the chin tucked into the chest
• breathe deeply three times
• lower the legs back down slowly, keeping the core engaged

2. Plow Pose

The Plow Pose is also believed to stimulate the thyroid.
The Sanskrit name for this pose is Halasana.
To do the Plow Pose, a person should begin in the same way as for a shoulder stand.
Rather than holding the legs up in a straight line from the shoulders, they should:

• bring the legs right over and behind their head
• rest their toes on the floor behind their head
• keep their lower back supported with their hands throughout
• breathe deeply three times
• bring the legs back above the head
• slowly lower the legs back to the floor, keeping the core engaged

The Plow is a safe pose, but it may feel uncomfortable for people who are overweight or women with larger breasts.
If a person feels like the Plow Pose makes breathing difficult, they should slowly come out of the position.

3. Fish Pose

The Fish Pose is an excellent pose to do after a shoulder stand or Plow, as it stretches the body in the opposite direction. In yoga, people refer to this as a counter pose.
The Sanskrit name for this pose is Matsyasana.
The Fish Pose is straightforward to perform and is perfect for beginners.
To do the Fish Pose, a person should:

• sit down with the legs extended in front of them
• place the hands on the mat behind them with their fingers tucked under their buttocks
• lower the elbows to the mat and lean backward
• align the shoulders with the elbows
• gently drop the head back as far as it feels comfortable, with the eventual aim of touching the crown of the head on the mat
• keep the chest up and open, imagining a string pulling it up to the sky
• breathe deeply three times
• slowly lift the head up and release the arms to come out of the position

4. Bridge Pose

The Bridge Pose is good for strengthening the back. It may also help promote thyroid health.
The Sanskrit name for this pose is Setu Bandha Sarvangasana.
To do the Bridge Pose, a person should:

• lie on the mat with their back on the floor
• draw the feet inwards towards their hips
• keep the feet and knees in line with the hips
• with arms by the sides of the body, press the palms into the floor
• lift the hips up to the sky, imagining a string pulling the hips upward
• if this is difficult, put the palms on the lower back for support
• tuck the chin into the chest
• breathe deeply three times
• slowly lower the hips to come out of the position

5. Cobra Pose

The Cobra Pose gently stimulates the throat and thyroid.
The Sanskrit name for this pose is Bhujangasana.
To do this pose, a person should:

• lie down on their stomach on the mat
• place the palms on the mat under the shoulders
• squeeze the elbows into their sides
• press the palms into the mat
• lift the head up until the chest lifts of the mat and the back is arched
• drop the head back towards the bottom if this feels comfortable
• breathe deeply three times
• slowly lower chest and head back down to the mat

6. Boat Pose

The Boat Pose is good for strengthening the core. It also stimulates the throat and may be beneficial for the thyroid.
The Sanskrit name for this pose is Navasana.
To do this pose, a person should:

• sit on the floor with the legs out in front
• place the hands on the mat, palms down, either side of the legs
• slowly lean back, keeping the core strong, the chin tucked in, and the back straight
• bending the knees, lift the feet off the floor
• if possible extend the legs and point the feet, so the legs and body make a V-shape
• raise the arms, so they are in line with the shoulders
• palms should face each other, with fingers extended
• breathe deeply three to five times
• bring the arms and legs down slowly, hugging the legs and dropping the head before releasing

7. Upward Bow Pose

The Upward Bow Pose, which is sometimes referred to as the Wheel Pose, provides energy by stretching the chest and lungs.
The Upward Bow also stimulates the thyroid and pituitary glands and strengthens the arms, legs, and spine.
The Sanskrit name for this pose is Urdhva Dhanurasana.
To do this pose, a person should:

• lie down flat on the back, bending the knees and bringing them close to the body
• place the hands on the mat next to the head, ensuring that the fingers are pointing toward the shoulders and the elbows point upward
• press the feet into the mat and exhale while lifting the tailbone and buttocks
• ensure the thighs and inner feet are parallel
• press into the feet and hands and lift onto the crown of the head
• press further into the feet and hands while exhaling, then lift the head completely off of the floor until the arms are straight
• spread the shoulder blades and allow the head to hang loosely
• hold the pose for 5-10 seconds while breathing deeply
• slowly release from the pose, bending the arms and allowing the tailbone and buttocks to return to the mat

8. Supported Headstand Pose

The Supported Headstand Pose is one of the most advanced yoga positions, and acts directly on the thyroid glands.
The pose helps blood flow to the heart as well as stimulating the brain's pituitary and pineal glands, which helps to relieve stress.
The pose should not be attempted without prior yoga experience and should be performed under the supervision of an experienced teacher on the first attempt.
The Sanskrit name for this pose is Sirshasana,
To do this pose a person should:

• kneel forward so that the knees and forearms are on the mat
• lace the fingers together with elbows at shoulder width and press the inner wrists firmly into the mat
• set the crown of the head into the mat and gently push the back of the head up against the palms of the open hands
• lift the knees up from the mat while inhaling
• walk the feet closer to the elbows and elevate the heels to form an inverted V shape
• elevate the shoulder blades upward so the torso becomes long and slightly stretched
• lift both feet off of the mat simultaneously while exhaling; it may be easier to bend the knees a little during the ascent
• turn the upper thighs in while pushing the heels toward the ceiling, straightening out the knees
• ensure the weight is balanced between the forearms and continue to elevate the shoulders upward
• when the legs are fully lengthened, press upward through the big toes
• hold the pose for 5-10 seconds (this can be increased by a further 5 seconds each time the pose is repeated in the future)
• slowly bring the feet back toward the mat while exhaling, keeping the shoulders pushing upward until both feet reach the mat.                                                                                    
  
   
  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