Three Easy Yoga Stretches for an Aching Back: Part One

Emery

Modern lifestyles are hard on our bodies. Sitting at a desk all day, working a manual labor job or carrying around a heavy backpack can all put the strain on your spine. Back pain is no fun, especially when it interferes with your work and social life. So let’s explore some easy and convenient ways to stop the ache, and keep your back in great shape for years to come.

Hatha Yoga is a physical discipline originally used by Hindu Yogis to train themselves for long periods of meditation. Back pain specialist Austin tx really recommends this yoga for those people who are always suffering from back pain. Today it is used by millions of people worldwide to get in better shape or to treat a variety of physical ailments. Even western medicine has recognized the benefits of Hatha Yoga for the body. But how are we going to use yoga to prevent and cure your achy, painful back?

Using three convenient and easy poses, we are going to strengthen the muscles in your abdomen and lower back, decompress any pressure or tightness in your spine, and stretch the muscles and connective tissues of your back so they become more flexible. Since your back and abdomen muscles will be strengthened as a result of these poses, at the same time you are relieving tightness and pain your back will become more resilient against back pain. As always, if you have a medical condition please consult with your doctor, and if any serious pain occurs stop immediately and consult with your doctor. But enough already, let’s get on to the poses:

Raised Legs Pose (Utthanpadasana)

Lie face-up on the floor with your palms at your sides. As you breathe gently through your nostrils, raise your right leg as high as you can comfortably. Keep your leg straight and your foot relaxed, and don’t raise your left leg or tense it. Hold this position for three to five seconds as you hold your breath, then exhale and lower your leg back to the floor. Repeat this movement five times with each leg. Utthanpadasana will strengthen the muscles around your hips, in your abdomen and in your lower back.

Leg Lock Pose (Supta Pawanmuktasana)

Like down like you did in the previous exercise. Bend your knee and pull your right thigh to the chest, and clasp your leg just below the knee with both hands. Your fingers should be interlaced and your left leg should remain unmoved as before.

Holding this position, inhale slowly and deeply through your nose, filling your lungs as much as you can. Without exhaling, try to touch your right knee with your nose. Try to hold this position for three to five seconds, or as long as you comfortably can. Slowly exhale and return to the starting position. Repeat this exercise three times with each leg. Supta Pawanmuktasana will strengthen your lower back muscles and loosen the vertebrae in your spine.

Hare Pose (Shashankasana)

From a standing position, lower yourself onto your knees. Touch your knees and toes together, and lower your hips and buttocks between your heels, so that you are sitting on your feet. Raise your arms over your head as you inhale, making sure they are straight and your hands are flat.

As you exhale, slowly lower yourself forward until your hands are touching the floor and your stomach rests on your thighs. Without raising your buttocks, try to lower your forehead onto the ground. This position can be held for as long as you are comfortable, though thirty seconds to a minute are good lengths to start with. Repeat this position three to five times. When you are finished, try to stand slowly so that you don’t get lightheaded. Shashankasana will loosen any tightness or discomfort in your back and also stretch your back muscles soothingly.

As with any exercise or physical therapy program, consistency is very important. If you do these exercises as suggested three to seven days a week, you will be on the road to a pain-free, healthy back in no time. In part two of this article, we’ll cover some additional stretches that are more complex and supplement the basic poses we just learned.

How To Lose Weight Fast For That Reunion Or Wedding!

Emery

It happens to everyone; you have noticed that you have gained some extra pounds this winter. So what do you do when nothing fits and you have only got 30 days? You drop all of the habits that you have been living by and you start doing these things to lose weight and trim up in the short 30 days that you have. It is going to take some hard work and determination but it is only going to take a month for you to look the way you want.

  • First, you are going to want to get rid of all of the white starches in your home, and this is going to be all of the bread, pasta, cereals, and anything else that you have. After you toss all of them out, you are going to replace them with whole grain and whole wheat alternatives. This healthy alternative is packed with fiber, iron, and vitamin B, and they are going to do wonders for your body. Starches are processed and have all of the nutrients removed from them; plus they are full of sugars and empty calories.

 

  • You can try coolsculpting which is an effective way to get rid of your belly fat. Moreover, after this amazing procedure, you can follow all these steps to maximize its effect in case you are wondering what to do after coolsculpting for best results?
  • Next, you are going to start portioning out your foods, and eliminate your meals down to three a day, and only eat two snacks. Make sure that you try to get three different food groups into each meal, and that your sources of protein and grains are never larger than your fist. Try eliminating carbohydrates from grains after 3 pm, so your dinner will be only meat, vegetables, and fruits or dairy. Make sure that your snacks are never over 100 calories and never go over 1,400 calories a day.
  • Eliminate all beverages out of your diet except for water and one serving of coffee or tea. Drinking just a single serving of coffee or tea in the morning is not only going to get you going, but it is also going to help boost your metabolism. Carry a water bottle around with you during the day so you can refill it, and you won’t be tempted to head to the pop machine. This is going to allow you to eliminate tons of calories from your diet, and also eliminate bloating.
  • Hit the gym, even though you don’t want to. At least 4-5 days of cardiovascular activity is going to be necessary if you want to lose weight in 30 days, so do as much cardio as you can and minimal weights work. If you really want to drop the weight quickly, and then mix up your workout routine by hitting 20 minutes on the treadmill, then go do abs, and then go back and do 20 minutes on the elliptical. Run outside or do whatever you want to; you just have to do it for 30 days.

If you are capable of doing these things for 30 days, you are going to lose the weight that you need or want to for that special event. After the 30 days, you can continue to lose weight if you want, but this is going to get you down to a healthier weight. For additional help for that special day, sit in the sauna at your gym about 3-4 days before, and each day you are going to be sweating out water weight. You can also try things like spanks as well to help you drop an additional size. We all want to look good when we are around a ton of people, and doing these things is going to make you look fantastic.

Quick At Home Method For Stopping Nose Bleeds

Emery

It seems like everyone at some point or another gets a bloody nose. Regardless of the cause, you still need to know how to stop the bleeding until a physician can be contacted. For hemophiliacs, this can be a life-threatening problem, and this is something that everyone should know how to do. If you think a broken bone or a dislocation may have caused it, you should always contact a doctor or emergency room to have a consultation. Finding ways to stop nose bleeds is like finding a quality doctor who specializes in rhinoplasty to fix the botched nose job. To complete this at home, you will need a pair of scissors, cotton balls and a roll or pad of gauze.

To start you will want to pull apart a cotton ball so it isn’t a ball anymore. Instead, it should look like two individual pieces of cotton. Fray the ends of it into a fuzzy halo between two fingers. Now you want to take each piece and roll it in your fingers until it looks like a pencil eraser and is very hard in texture.

Now you will want to cut 2 pieces of gauze off your roll, into 2 two-inch squares. Put one of the small cotton balls into the center of the piece of gauze and roll them into tiny, hard balls that resemble an aspirin.

Now squeeze the gauze ball between your fingers so that it will fit into the bleeding nostril of the nose. You only want to place it far enough into the nose so you cannot see it hanging out of the nostril. Now you need to pinch the nose at the bridge, with medium pressure. Tilt the head backwards so the chin is not parallel with the floor, but is at a 90-degree angle with the floor. If you hold the pinch on the bridge of the nose for about 1 minute, the bleeding should cease. If you have bleeding from both nostrils, the other piece of gauze and cotton ball should be used in it. If the bleeding is bad enough in one nostril, you can always use the other in this nostril instead.

Using the pinch method and packing the nose should stop any minor bleeding due to a busted nose or heat induced bleeding. If this is not the case, and a broken or dislocated nose is suspected, you will need to contact a doctor immediately, as there is no at home fix for this condition. If you try this method and bleeding still occurs, try again and hold the pinch for 3 minutes. When bleeding persists after a 5-minute interval with no signs of stopping, you should always seek professional help as soon as possible. This can be caused by many different things, and you should not try to diagnose the problem at home, as serious bleeding conditions could persist. I am not a doctor, and have no medical training. These are just tips that I have picked up over the years that seem to work for me and those I know.

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