Global Holistic Health Care/satyam medicare hoapital

02/07/2016

TIPS TO AVOID BACK PAIN

1. Your bed does matter- The physician advised tossing and turning at night and getting rid of sagging mattress if you have one.
2. What you do in bed matters- Reading or watching television while lying down is best avoided as when you lift your head to view the screen your muscles may contract causing pain in the neck.
3. Don''t just sit there- Apparently, staying in a particular position for too long stresses the postural muscles in your body. Hence, one should frequently change positions.
4. Cross your legs- The doctor advised alternately crossing a leg if you are sitting for long hours in a particular place, like while in a theatre, as it helps move back and hip muscles.
5. Around the house: Regularly used household items should be preferably kept on easily accessible shelves, as it can help avoid bending and stretching movements.
6. Watch where you put your wallet: Marcus advised men to completely stop sitting with wallet in the back pocket as it can result chronic pain.
7. Just say no- Lifting heavy weights should be avoided. Marcus added: "Ask for help, wait for help, hire help -- or walk away."
8. When you do have to lift a heavy object, bend with your knees and hips -
While lifting heavy objects it should be brought close to the body, such that leg muscles bear maximum pressure.
9. Shoveling snow: A short walk to warm up before beginning to shovel may be a good idea. Also, a smaller blade can help limit each load as snow is pretty heavy.
10. For women only: Women should try to lose weight after pregnancy and strengthen key postural and abdominal muscles, as it is weakened and stretched.
Apart from all the above advice, Marcus also suggested not putting computer keyboards on top of the desk in office to be handy for office employees

29/06/2016

10 TIPS FOR CORRECTING YOUR POSTURE...

Many of us often spend hours per day sitting in front of our computers, slouching on the couch or laying in bed. While all these activities are common in our everyday lives, they could also potentially ruin your posture. Why should you care about your posture? Poor posture inhibits your ability for the lungs to expand, increases your chances of getting injured and has a direct correlation to depression. Increasing your posture could ultimately improve your breathing, decrease your chances of getting hurt and put a smile on your face. Poor posture is caused by stress on your spine but this could be corrected.

Improving your posture is key to good health and while our muscle memory might make it a bit difficult to instantly correct our posture, implementing these ten steps will ultimately lead to better posture. As physiotherapy experts, we recommend utilizing these ten steps to correct your posture and increase your overall health and well being.

SIT UP STRAIGHT

As a child, your parents and teachers probably told you to sit up straight and there were good reasons behind this. Sitting up straight will take the pressure off your spine which will eventually lead to better breathing. Sitting straight will also help project a better body image associated with confidence and it could have a tremendous impact on your life. Having trouble with muscle memory? A good tip is to move around in your seat/chair which forces your body to realign itself.

SLEEP BETTER

While it’s impossible to control your posture when you’re sleeping, your bed has an impact on your posture. Get a firm mattress and pillow and try to sleep while on your back in a straight position. If you prefer to sleep on your sides then make sure you place a pillow between your knees to keep that spine straight. Too many pillows may force you to turn and bend in unnatural ways therefore you should try to limit the amount of pillows on your bed.

EXERCISE

Implementing a good exercise routine will correct your posture over time. Set aside time to walk, run, swim and be active because good health = good posture. Strengthening your muscles will ultimately create a stronger back, which will assist in good posture. Implementing a solid exercise routine will make you feel healthier and happier in both the short and long term.

KEEP YOUR SHOULDER ELEVATED

Do you text, watch television and eat snacks at the same time? We all do this but it’s important to keep your shoulders elevated. Maintaining this good posture at all times is imperative to improving your posture. Remember to keep your shoulders elevated, never slouch, and always remember that good spine health is essential for good posture. Keep pressure off your spine!

USE A MASSAGE BALL

Using a massage ball relieves tightness in your chest which ultimately leads to better posture. In physiotherapy terms, we call this “ myofascial release” which improves circulation and stimulates muscles. Grab a massage ball and stimulate those muscles around your core. Foam rolling is another tool which will eventually correct your posture in the long run.

SHOULDER ROLL

Set aside a few moments per day to roll your shoulders. Yes, you may look silly but this could have a great impact on your posture. Rolling your shoulders in circular motions relieves tension and ultimately encourages circulation. This exercise does not require any tools but stimulates many muscles and will do a world of good for your posture.

STAY HYDRATED

Drink water because it could correct your posture. Staying hydrated helps with the elasticity in your tissues surrounding the spine and helps with your joints. Staying hydrated creates stronger padding in your spine which will help with good posture. Discs need plenty of water in an effort to retain the padding around your spine and prevent shrinking.

MAINTAIN A HEALTHY DIET

Being overweight forces your spine to work harder which creates plenty of tension on your back, muscles and spine. In fact, the biggest strain on the spine is your own body weight. Eating healthy and maintaining the right weight are keys to improving your posture.

TAKE VIT D

Remember to take the daily recommended dose of Vitamin D because it will help relieve tension in your muscles and even increase your posture. Vitamin D contains special nutrients which the body needs in order to improve muscle and bone health. Not only is it good for your bones but it may prevent chronic diseases later in life, so be sure to take plenty Vitamin D.

STRETCHING

Did you know that bone density begins to decrease after age 30? This means that while you grow, your bones get stronger but over time, your body stops growing. After age 30, you have increased chances of getting osteoporosis and other ailments associated with bone health. Stretch every day to improve circulation and maintain good bone health.

If you’re dealing with chronic pain or would like to find out more tips about how to improve your posture, please don’t hesitate to call us at 9999776961or visit us at GLOBAL HOLISTIC HEALTH CARE Physiotherapy Location near you!...IN DLF PHASE 2

28/06/2016

Tips for keep your joints healthy
Stay in Motion
It's the golden rule of joint health: The more you move, the less stiffness you'll have. Whether you're reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active

28/06/2016