4 Simple Moves to Banish Back Pain

Sitting all day can leave you feeling stiff and sore. Sitting for prolonged periods can cause or exacerbate back issues. Consequently, when we are stuck in this position, our hip flexors shorten in front and pull on our lower back. Over time, constant slouching can lead to compressed disks. But five minutes of simple stretching each day can wash away any tightness in your body. Here are four moves you can do:

 

1. Backbend Arch

Here's How: Start at the edge of your chair. Place your hands behind you, keeping your fingers facing away from your hips. Prop yourself up on your fingertips, drawing your sacrum in and up to lift your lower back. Allow your back to bend all the way up through your chest to shoulder blades and open up your entire front body. Hold and breathe for 8 to 10 breaths, then release.

2. Cat/Cow

Here's How: Sit at the edge of your chair, keep your feet flat on the floor. Place your hands on your knees and inhale. Lift your chest and stick the hips out behind you. Keep your gaze lifted and your chest open. Gently squeeze your shoulder blades together, as seen in photo A. On an exhale, round your chest and scoop in your belly. Curl your tailbone under, drop your head toward your sternum, as seen in image B. Repeat for a series of 10 cycles. 

3. Lower-Back Circles

Here's How: Keep your feet hip-width distance apart, hands resting on your knees as seen in image A. Inhale and begin circling your torso clockwise. Initiate the movement from the base of the spine, as seen in image B. Complete about 8 to 10 rotations, stop, and then repeat the motion. This time circle in a counterclockwise direction. Continue to alternate for 2 to 3 minutes. 

4. Roll-Downs

Here's How: Sit with your feet hip-width distance apart. Keep your hands hanging at your sides as seen in image A. From your head, round down through the spine, as depicted in image B. Exhale, letting your forehead lean forward and allow the weight of your head to bring you over until the top of your head is by your thighs, as viewed in image C. Inhale and slowly stack your vertebrae as you round up to sit. Draw your belly button to your spine and protect your back. Feel the articulation as you round up and continue this up and down movement for about 5 to 8 cycles. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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These 5 mistakes may be responsible for your weight loss plateau

Have you heard of the term, weight loss plateau? No? Well, it is that stage of weight loss, where everything that you do in order to shed those extra kilos, seems waste and nothing really works. You neither gain nor lose the weight. Weight loss plateau can make your goal tough to achieve. During the initial phase of weight loss, you experience significant drop. This is because when you cut calories, your body uses glycogen present in the muscles and liver, to get the needed energy. As glycogen is made of water, when it is burned, it releases water, that helps in weight loss. However, this is temporary. Now, during the process of weight loss, you lose some fat and muscles as well. Muscles actually help to keep your metabolism up. So, with initial weight loss your metabolism slows down. 

This is what is the main culprit behind the weight loss plateau. So, this is the time you need to bring some changes in your schedule to break it. There are some common mistakes that almost everyone makes, that lead to weight loss plateau. Read on to know about them.

Doing the same exercise: Performing same kind of exercises everyday won’t work. You need to keep on challenging yourself. To do that, either increase your frequency of doing a workout or change the exercise itself. Resistance training can be a good way to break weight loss plateau.

Not keeping a track on calories: It is essential to burn more calories than you consume. So, you need to count your calories.

Not eating well before and after exercise: Always go to the gym after eating something. This will give you energy to workout. Also, post workout healthy meal is essential for muscles to work properly.

Sitting all day: Exercise alone will not help you lose weight. You need to keep moving. Have an active lifestyle. This will bring progress in the weight loss.

Not drinking enough water: Water is essential for weight loss. Not having enough of it can make you consume more calories. So, to keep weight intact, drink as much water as you can.

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                                                                                                   

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