Are You Feeling Nauseas? Try Some Ginger ‘Adrak’

This aromatic, spicy and pungent vegetable is usually considered as a spice or herb and adds a special flavor to many Pakistani dishes. Not only does it add some flavor to dishes, but ginger has several benefits to your health. Specifically, ginger has been known to alleviate symptoms of gastrointestinal problems. It is an excellent carminative (substances that help eliminate intestinal gas) as well as an intestinal spasmolytic (substances that relax and soothes the intestinal tract. Ginger also has anti-inflammatory properties and if you are feeling nauseas, ginger is great at reducing the severity.

Gastrointestinal Relief

Studies have been conducted which show evidence that ginger has excellent properties in alleviating minor gastrointestinal ailments such as indigestion, gas and stomach cramps. Bloating, nausea and heartburn are associated with indigestion and eating raw ginger can help with these problems.

Pregnancy and Nausea

Nausea and vomiting is one of the major signs of pregnancy and ginger has been known to help reduce these feelings. In studies conducted on women in early pregnancy, the severity of nausea and the number of vomiting episodes were significantly reduced. What’s more is that while some anti-vomiting drugs are unsafe during pregnancy, ginger is safe to consume with no side effects on the mother or child.

Anti-Inflammatory

Gingerols, which are anti-inflammatory compounds, are found in great quantities in ginger. Individuals who have osteoarthritis or rheumatoid arthritis can benefit greatly from consuming ginger as it can reduce their pain and improve their mobility. Knees are commonly problematic in arthritis and various studies have concluded that consuming ginger can lessen the swelling and pain around the knees. Gingerol inhibits the production of inflammatory compounds produced by cells that line the joints, cartilage as well as leukocytes (immune cells).

Protection from Colorectal Cancer and Ovarian Cancer

Research has suggested that the gingerols present in ginger can also help protect from colorectal cancer. Colorectal cancer is when cancer develops in the colon or rectum which is the parts of the large intestine of the gastrointestinal tract. In addition, ginger can kill cancer cells by inducing programmed cell death.

Cold and Flu

During colds and flus, healthy sweating is necessary to flush out the toxins and bacteria responsible for infections. Ginger can assist in this healthy sweating. Sweat contains a potent substance that helps fight off infections caused by bacteria and fungi on the skin.

Tip

The next time you are feeling nauseas, whether it’s after having a meal or if you are pregnant or any other reason, try some ginger. If you suffer from arthritis, munch on ginger regularly to lessen the swelling and pain.  Ginger is best consumed as thin raw slices, however, if you cannot handle its pungent taste, drinking ginger tea is an excellent alternative. Of course, add some ginger to your dishes such as Nihari .

Grapes: The Go-To Fruit For A Healthy You

These delicious and succulent treats are loaded with nutritional goodness and health benefits. Research has revealed one compound in particular which is a powerful leader in the domain of improving health and well-being. This compound is resveratrol, and luckily, grapes have this gem in generous quantities. You’ll be surprised to find out just how much this one compound can offer in terms of enhanced well-being and a robust system. Are you ready to find out why you should incorporate grapes into your daily diet? Let’s get to it right away!

Grapes Keep Your Weight In Check

Grapes contain resveratrol, a substance that has been researched upon extensively. According to experts, resveratrol has dual benefits for weight loss and weight control. It firstly stimulates the process of fat cell elimination, and secondly, it reduces the cells’ ability to store fat in the body. So for those of you looking for the perfect food to include in your dietary plans, grapes should definitely be on your list.

Grapes Make Your Heart Strong

Resveratrol also plays a significant role in maintaining heart health. It regulates and lowers blood pressure by dilating the blood vessels. This not only reduces the pressure off the heart muscle but also allows a higher proportion of oxygen and nutrients to be delivered to all parts of the body.

Grapes Are Great For A Healthy Brain

According to research, resveratrol also has a profound impact on brain health. The presence of certain plaques and free radical substances can significantly reduce brain health. Resveratrol kicks in to combat these harmful compounds and promotes brain functionality. Moreover, this little wonder also increases blood flow to the brain which in turn improves mental responses and brain activity.

Grapes Provide Protection Against Skin Cancer

Research has shown that resveratrol, in combination with other nutritional substances, can act as a significant protector against cancer and cancer-causing elements. Skin cancer, in particular, can be prevented with a regular intake of grapes. Resveratrol shields the skin from the harmful effects of UV-rays. Experts also recommend the intake of resveratrol containing products during radiation-treatment for cancer.

Grapes Speed Up Muscle Recovery

For all those athletes and fitness enthusiasts looking for natural remedies for sore muscles, look no further! Include grapes into your post workout dietary plans to promote muscle recovery before your next exercise session.

Have A Bunch Of Grapes Today!

With so many wonderful reasons to stock up on grapes, why wait to include this flavorsome fruit in your regular shopping list? The best thing about grapes is the ease with which they can be consumed: they are bite-sized and mess-free which means that you can eat them on-the-go too. However, be sure to consume them in moderation. Remember, too much of a good thing can also be detrimental for your body. Take care, and always stay healthy and happy.  

Melon: A Fruit Full of Benefits

Melon (kharbooza) is considered to be a treasure as far as healthy fruits are concerned. Through its innumerable valuable health benefits, it has proved its mettle in terms of promoting physical well-being. The fruit is succulent and flavorful, which makes its additional health benefits a priceless plus point. Team HTV has picked out the strongest advantages of eating melons when they are in season. Read on and learn all about this marvelous fruit.

For Healthy Skin

Collagen content is responsible for your skin’s firmness, elasticity, and quality. Melons fortify the existing collagen content, ensuring that the skin heals quickly, remains firm and supple, and retains its natural glow and health despite the pollutants that it is exposed to.

For Enhanced Blood Circulation

Smooth and easy blood flow not only ensures that each cell in your body receives its adequate share of nutrients and oxygen, but also prevents blood clots that could lead to life-threatening diseases. Melons contain an anti-coagulant compound called adenosine, which actively prevents blood clot formation. In effect, regular consumption of melons can reduce the risk of stroke and heart disease considerably.

For Reduced Risk Of Cancer

A high carotenoid content coupled with rich stores of vitamin C makes this fruit a formidable defense against the risk of cancer causing agents. Experts have singled out beta-carotene and lycopene as strong combatants against breast cancer, prostate cancer, and endometrial cancers. In fact, since vitamin C is such a powerful anti-oxidant, regular melon intake also strengthens the immune system against several other diseases, infections, and harmful agents.

For Digestive And Heart Health

A rich proportion of fiber together with high water content enables melons to aid the digestive process and ensure that the digestive tract is functioning optimally. This combination also plays a role in reducing issues related to heartburn.

For Improved Kidney Functioning

A strong correlation between regular melon consumption and healthy kidney functioning has been established by experts. The compounds and nutrients in melons reduce the risk of kidney diseases, reinforce the organ’s functioning, and prevent the formation of kidney stones.

The Takeaway

Take full advantage of this fruit when it is available in abundance in your local markets. The naturally sweet taste serves as a healthy alternative to those irresistible sugar cravings that normally have you reaching for junk food. This fruit packs a punch when it comes to both flavor and health benefits, so do not hesitate to have a regular dose whenever you can. As always, make your health your top priority and take care!

Prevent Cancer with Lemon 'Neembu' and Lime 'Chuna'

You may not choose to suck on lemons or limes as an afternoon snack just for the fun of it, but these small fruits that are citrusy, tangy and a bit sweet at the same time are powerhouse foods. They not only bring out tangy tastes in dishes, but are one of the healthiest and most useful fruits that are cultivated.  They have several health benefits from dealing with acne to getting relief from inflammatory pain, these fruits are a must have in a good diet.

Antioxidant and Antiobiotic Properties

Lemons contain flavonoid compounds that have antioxidant properties as well as anti-cancer abilities. Limes have certain flavenoids called flavenol glycosides They have been shown have good anti-bacterial properties such as a strong protective factor against cholera, but most importantly they have been shown to stop cancer cells from dividing. In addition, lemons and limes are an excellent sources of vitamin C, which is one of the most important antioxidant. Vitamin C is found in many citrus fruits and is the body's main water-soluble antioxidant, meaning it can travel inside and outside a cell to destroy free radicals that cause inflammation which subsequently causes pain and swelling. Since these free radicals can damage blood vessels as well to change cholesterol that can build up in artery walls, the vitamin C can help prevent atherosclerosis and heart disease. Vitamin C can also boost the immune system to help fight off bacteria, parasites and other microorganisms that enter the body.

Anti-Carcinogenic

Lemons and limes contain other compounds called limonoids. These have been shown to fight cancers of the mouth, skin, breast, stomach and colon. A certain limonoid called limonin has been shown by scientists to be easily digestible and contain as much vitamin C. It is evidenced that limonin can remain active in the body much longer than the ingredients in green tea anddark chocolate. Lab tests have recently shown that limonin has the ability to decrease the potential of producing a protein that aids in the production LDL cholesterol.

Protect Against Rheumatoid Arthritis

A study conducted on more than 20,000 individuals concluded that the subjects who consumed the lowest amounts of foods that had vitamin C were three times more likely to develop arthritis. Vitamin C can protect against inflammatory polyarthritis which is a form of rheumatoid arthritis that involves two or more joints. It can also help to fight off the uric acid that is produced and causes pain in patients with gout.

Detoxification and Cleansing

Lemons contain citric acid. This can help dissolve calcium deposits, kidney stones and even gallstones. You help flush out these painful buildups from your organs as well as detoxify your liver. It can stimulate the production of bile which aids in the digestion of fats and fat-soluble vitamins. Drinking lemon water can also help dissolve uric acid which when it is in high amounts can lead to gout and kidney stones. This can also help contract your intestinal muscles to ensure a proper bowel movements and flush the wastes out.

Dermatological Factor

In addition to all the effective benefits for the body as a whole, lemons and lime can contribute to dermatology health. It has been shown to treat acne and clear clogged pores of the face. They can also help deal with dandruff, killing off the bacteria causing it. So you should apply lemons with olive or coconut oil to treat dandruff. Applying lemon to chapped lips can help remove the dead skin on the lips, so it can be used as a lip-healing remedy. If your fingernails are weak and brittle, applying a mixture of lemon and olive oil can help strengthen your nails as well as whiten them if they are discolored. Finally, whiten your skin by applying lemon daily on dark spots or blemishes.

Include Lemon in Your Diet

You should drink water mixed with lemon on a daily basis and if you drink it first thing in the morning, you will feel refreshed. Lemons and limes contain many components that are beneficial to your health. They can provide antioxidant benefits, they are anti-carcinogenic, protect against inflammatory pain, detox and cleanse your system and help people who have dandruff.

5 Amazing Benefits of Peaches

Succulent, sweet and replete with an appealing aroma, peaches are adored for their exotic flavor. The fruit originates in China, but is enjoyed the world over. It is often used as an accompaniment to several desserts and as a core ingredient to add that extra dose of flavor. It only adds to this already perfect package that peaches are truly nutritious and full of goodness. They have on offer certain superior health benefits that regular patrons of this lovely fruit can take advantage of. Are you ready to find out what they are?

For Excellent Eye Health

Age and other factors can affect your vision significantly. It is important to provide adequate and specific nutrients to the eyes so that they can combat damaging elements and function optimally. One of the key identified nutrients for good eye health is beta carotene. Most people recognize carrots as being the prime food for healthy vision, but experts have also listed peaches as one of the foods to eat for strong and robust eye health. With its stores of beta carotene, this fruit is able to improve the functionality of the eye muscles in addition to enhancing blood circulation to all parts of the body.

For Removal Of Toxins

This lesser known benefit of peaches is also one of the more important ones. Our bodies are exposed to several harmful agents and toxins on a daily basis. These toxins put an additional pressure on the kidneys and clog up the system. With the potassium and dietary fiber contained in peaches, the kidneys receive adequate reinforcement to continue working optimally. Experts also add that the nutrient content of peaches reduce the risk of developing painful ulcers. So if you want to treat your kidneys to an extra cleansing ritual, stock up on this delicious fruit.

For Glowing Skin

This delicious fruit has ample vitamin C, which not only acts as a booster for immune system functioning, but also protects the skin from damage. In fact, peaches are often used as a component of external beauty care routines especially for the elimination of dark circles and wrinkles.

For Weight Control

Are you concerned about weight loss or weight maintenance? If your answer to this question is a yes, then you should consider incorporating peaches into your daily meal plans. One peach has a calorie count of only 68 calories. In addition to the low calorie count, the fat content in peaches is also close to zero. What better option for your diet plan than a fruit that couples low fat content, low calories, and a host of other health benefits for vitality and strength?

For A Healthy Dose Of Nutrients

Peaches are well stocked with vitamin A, vitamin C, vitamin E, vitamin K, iron, zinc, magnesium, and calcium. They are also rich in antioxidants. With this long list of beneficial compounds, peaches work wonders for the overall health and well-being of the body.

The Takeaway

Add it to fruit salads, include it in your dessert recipes, have it with or without the skin; the choice is yours. The unique flavor, sweet aroma, and smooth texture will quickly push this fruit to the top of your priority list. Do you have any quick and easy recipes for peaches that you would like to share with the me? Do not hesitate to contribute in the comments section below.  

Laptop health and using Tips

Laptops make us able to work more flexibly and be more mobile but they have been blamed for causing work-related back, neck and shoulder problems.

The increased popularity of laptops and other mobile devices may be adding to the problem. They were once used mainly by busy business people who had to work on planes or trains, but not any more.In 2011 to 2012, there were 177,000 cases of upper limb disorders (ULDs), which includes 56,000 cases of repetitive strain injury (RSI), according to the Health and Safety Executive.

Thanks to low prices, the rise in home working and wireless internet access, laptops and tablets are everywhere. In 2005, laptops outsold desktop computers for the first time ever.

About 8% of the workforce are teleworkers (working from other locations, using the home as a base or working from home). This figure is expected to rise.

“I've seen many people with neck, back and shoulder problems caused by excessive laptop use,” says Tim Hutchful, a British Chiropractic Association-registered chiropractor.

Posture advice

Good laptop health

• For sustained periods of work, use your laptop with a monitor and keyboard.
• Place the laptop on a stable base and not on your lap.
• Take regular breaks to relieve upper body tension.
• Sit up straight with your lower back supported.

Bad posture is inevitable because of the way laptops are designed, says Levent Caglar, senior consultant ergonomist at the Furniture Industry Research Association (FIRA).

“The main problem is the keyboard being attached to the screen,” he says.

“You need the screen at arm's length but you need the keyboard near you, so you push the laptop further back, then your hands stretch out, then you hunch your shoulders.

"That creates bad posture. If I were designing a laptop, I’d do it with a detachable screen.

“The average human head weighs quite a lot. If it’s in the ideal position, balanced above the shoulders, it’s fine.

“But when you use a laptop, your ears are further forward than your shoulders. That’s like taking a weight and holding it out at arm's length.

“The load through your spine is much greater and, even worse, it’s a static load. You’re not moving. This causes neck, upper back and arm problems."

Tim says that laptops are fine when used properly. "There are plenty of ways you can make your laptop safer and more comfortable,” he says.

Laptop-use tips

• Use a separate keyboard and mouse so that the laptop can be put on a stand and the screen opened at eye level.
• Use your laptop on a stable base where there is support for your arms, and not on your lap.
• Take regular breaks. If you’re moving, there’s a lot less stress on your muscles and joints.
• Adopt good sitting posture with lower back support, and ensure that other desk equipment is within reach.
• Get into good habits before the aching starts. Neck, shoulder and back problems gradually build up over time.

Neck Pain and home treatment

Introduction 

Neck pain or a stiff neck is a common problem and generally nothing to worry about.

The pain and stiffness usually gets better after a few days, and is not a sign of a more serious neck problem or underlying condition.

You can get a painful or stiff neck if you sleep in an awkward position, use a computer keyboard for a prolonged period of time, or even from sitting in a draught.

Anxiety and stress can also sometimes cause tension in your neck muscles, which can lead to pain in your neck.

However, there is often no obvious cause of neck pain and doctors will refer to it as 'non-specific'.

This page covers:

• managing neck pain or stiff neck at home

• when to see your GP

• a twisted or locked neck

• nerve or bone problems in your neck

Back pain, shoulder pain and whiplash (neck injury) are covered in separate topics.

Managing neck pain at home

Whatever the cause of neck pain or a stiff neck, the advice is generally the same: carry on with your normal daily activities, keep active and take painkillers to relieve the symptoms. See below for some more specific advice.

• Take regular doses of paracetamol,ibuprofen, or a combination of the two, to control pain – ibuprofen gel can be rubbed onto your neck as an alternative to taking tablets. Always follow the dosage instructions that come with the medication.
• Try holding a hot water bottle or heat pack to your neck – this can help reduce the pain and any muscle spasms.
• Sleep on a low, firm pillow at night – avoid using two pillows because it may force your neck to bend unnaturally.
• Check your posture – bad posture can aggravate the pain and it may have caused it in the first place. Find out how to sit correctly.
• Avoid wearing a neck collar – there is no evidence to suggest that wearing a neck collar will help to heal your neck, and it is better to keep your neck mobile.
• Avoid driving until the pain and stiffness have gone – it may prevent you turning your head to view traffic.
• If your neck is stiff or twisted, try some simple neck exercises – gently tense your neck muscles as you tilt your head up and down and from side to side, and as you carefully twist your neck from left to right. These exercises will help strengthen your neck muscles and improve your range of movement.

When to see your GP

See your GP if the pain or stiffness does not improve after a few days and you are worried, or if you cannot control the pain using ordinary painkillers.

Your GP will examine your neck and ask some questions to help rule out any serious underlying damage or condition. They may also prescribe a stronger painkiller, such ascodeine, to take with your usual over-the-counter painkillers.

If you have had neck pain or stiffness for a few weeks, ask your GP to refer you to a physiotherapist.

If your symptoms are particularly severe or do not improve, your GP may consider referring you to a pain specialist for painkilling injections. Read more about living with pain for further information and advice about persistent pain.

A twisted or locked neck

Some people suddenly wake up one morning to find their neck twisted to one side and stuck in that position. This is known as acute torticollis and is caused by injury to the neck muscles.

Torticollis can occur after long exposure to a cold draught, or after your neck has been in an unusual position.

See your GP for treatment, and to rule out any serious underlying cause. Acute torticollis can take up to a week to get better, but usually only lasts 24-48 hours. Manage your pain at home by following the advice above.

You may be able to manage your pain at home by following the advice outlined above. However, make an appointment to see your GP if your symptoms persist for more than 48 hours. Your GP will examine your neck and may recommend further treatment.

Nerve or bone problems in the neck

Sometimes, neck pain is caused by the 'wear and tear' that occurs to the bones and joints in your neck. This is a type of arthritis called cervical spondylosis.

Cervical spondylosis occurs naturally with age. It does not always cause symptoms, although in some people the bone changes can cause neck stiffness. Nearby nerves can also be squashed, resulting in pain that radiates from the arms, pins and needles and numbness in the hands and legs.

Neck pain caused by a squashed nerve is known as cervical radiculopathy. It can sometimes occur after your neck has been held in an awkward position, after twisting or bending your body abnormally, or following the use of vibrating power tools.

The pain can often be controlled by following the advice listed above. However, if your symptoms persist, you may be referred for an MRI scan. You may also want talk to your GP about being referred for pain management (see above).

thanks and source by:

http://www.nhs.uk

10 common posture mistakes of back pain

     Common posture mistakes and fixes

From sticking your bottom out to crossing your legs, find out how everyday standing and sitting habits can cause back pain and other ailments.

Physiotherapist and back pain expert Nick Sinfield describes 10 common posture mistakes and how to correct them with strength and stretching exercises.

“Correcting your posture may feel awkward at first because your body has grown so used to sitting and standing incorrectly," says Nick.

“You need to retrain your body to sit and stand correctly. Initially, this may require a bit of conscious effort and some strengthening and flexibility exercises to correct muscle imbalances.

“But with a bit of practise, good posture will become second nature and protect your back in the long term.”

 

Sticking your bottom out

If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have ‘hyperlordosis’, which is an exaggerated inward curve in the lower back creating a ‘Donald Duck’ posture. This is often caused by tightness in your lower back and hip flexors and weakness in your core muscles, hamstrings and buttocks.

These muscle imbalances tilt your pelvis forward and can cause lower back stiffness and pain. Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture.

Core and buttock strengthening exercises and hip flexor and thigh stretches are recommended to help correct a sticking out bottom.

Exercises to correct a ‘Donald Duck’ posture:

• Plank
• Side-lying leg raises
• Hip flexor stretches
• Standing thigh stretch 

Good standing posture:

To help you maintain a correct standing posture, imagine a string attached to the top of your head pulling you upwards. The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, neck straight and shoulders parallel with the hips.

• Keep your shoulders back and relaxed
• Pull in your abdomen
• Keep your feet about hip distance apart
• Balance your weight evenly on both feet
• Try not to tilt your head forward, backward or sideways
• Keep your legs straight but knees relaxed

Standing with a flat back

A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. People with a flat back often find it difficult standing for long periods and can experience pain in their lower half of their back.

This posture is often caused by muscle imbalances which encourage you to adopt such a position. Spending long periods sitting down can be caused by as well as contribute to a flat back. A flat back may be a sign of tightness in your core and hamstrings, and weakness in your quadriceps, lower back and buttocks. A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain and pain.

Exercises to strengthen your core, buttocks, neck and rear shoulder muscles and back extensions are recommended to help correct a flat back.

Exercises to correct a flat back:

• Plank
• Side-lying leg raises
• Chest stretches
• Seated rows in a gym (or pull-ups)
• Back extensions

Leaning on one leg

Leaning more on one leg while standing, sometimes referred to as ‘hanging on one hip’, can feel comfortable, especially if you’ve been standing for a while, but it's often the result of weakness in some muscles. Instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on one side of your lower back and hip.

Over time, you may develop muscle imbalances around the pelvis area which can cause muscular strain and pain in the low back and buttocks. Other causes of uneven hips include carrying heavy backpacks on one shoulder and mums carrying toddlers on one hip.

To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs. Exercises to strengthen your buttocks and core muscles will help correct uneven hips.

Exercises to correct uneven hips:

• Plank
• Side-lying leg raise
• Bridging

Hunched back and ‘text neck’

If you spend several hours a day working on a computer, you may unconsciously find yourself adopting poor postural habits such as hunching over your keyboard. This position is usually a sign that you have a tight chest and a weak upper back. Over time, this type of posture can contribute to you developing a rounded upper back, a condition called kyphosis, which can cause shoulder and upper back stiffness and pain.

When hunching over a computer, your head may tend to lean forward, which can cause stiffness and pain in the neck. Mobile device usage can also encourage you to hang your head and can cause similar problems dubbed ‘text neck’.

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.
 
Exercises to correct a hunched back:

• Gently lengthen your neck upwards as you tuck in your chin
• Seated rows
• Chest stretches

Poking your chin

Many people poke their chin forward to look up at a computer screen or TV when sitting without realising it. The poking chin posture is often caused by sitting too low, a screen set too high, a hunched back or combinations of all three. An unsupported lower back or a hunched upper back both encourage the neck to lean and tip the head downward. To compensate for this downward pressure, we lift the chin to look forward without straightening the back.

A poking chin posture can lead to muscle weakness around the neck, compressing the neck joints, which over time can lead to stiffness and pain in the neck, shoulders and upper back and cause headaches.

Correcting a poking chin involves improving your sitting habits and exercises to correct your posture.

How to correct a poking chin:

• Gently lengthen your neck upwards as you tuck in your chin
• Bring your shoulder blades back towards your spine
• Pull in your lower tummy muscles to maintain a natural curve in your lower back
• Adjust your seating

Rounded shoulders

 One way to tell if you’ve got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders, also called ‘upper cross syndrome’.

Rounded shoulders are typically caused by poor posture habits, muscle imbalances and an uneven exercise regimen, such as too much focus on chest strength and neglecting the upper back. Over time, these muscle imbalances will result in poor positioning of your shoulders, which can lead to shoulder and neck stiffness and pain.

Exercises to strengthen your core, upper back and chest muscles will help correct rounded shoulders.

Exercises to correct rounded shoulders:

• Plank
• Bridging
• Seated rows in a gym (or pull-ups)
• Chest stretches

Sitting cross legged

It’s instinctive and feels natural but sitting with your legs crossed puts pressure on your lower back. In this position, your hip tucks in, making it difficult to sit up straight, causing you to slouch. Over time you may develop muscle imbalances in your hips which can cause stiffness and pain in the hips and low back. Habits of a lifetime are hard to shake but for your back’s sake, uncross those legs and sit up straight! It might feel awkward at first but over time it will become second nature and your back will thank you for it.

How to sit correctly:

• Gently lengthen your neck upwards as you tuck in your chin
• Pull in your lower tummy muscles to maintain a natural curve in your lower back
• Bring your shoulder blades back towards your spine
• Adjust your seating

Cradling your phone

Holding your phone handset between your ear and shoulder places undue stress on the muscles of the neck, upper back and shoulder. If you always cradle the phone on the same side, it may shorten, compress and weaken the neck muscles on one side while stretching the muscles on the opposite side.

The neck and shoulders are not designed to hold this position for any length of time. This posture places strain on the muscles and other soft tissues leading to muscle imbalances between the left and right side of your neck, which can cause  headaches and stiffness and pain in the neck, shoulders and arms. Try to get into the habit of holding the phone with your hand or use a hands free device.

Exercises for neck stiffness and pain:

• Chest stretches
• Neck stretches: gently lower your left ear towards your left shoulder. Hold for 10 to 15 deep breaths. Repeat on opposite side.
• Neck rotations: slowly turn your chin towards one shoulder. Hold for 10 to 15 deep breaths. Repeat on opposite side.

Slouching in a chair

Sitting slumped without any lower back support, may feel more comfortable than sitting upright because it requires less effort from our muscles but it places a lot of pressure on your lower back. The reason you may slouch in the first place could be because you already have weak core muscles.

In this posture, your pelvis is tucked in, instead of being level, leaving your lower back to support the weight of your upper body. The muscles that should be propping you up are dormant, putting strain on your ligaments, joints and other soft tissue structures of the lower back. In this position, your upper back will also have a tendency to hunch, creating its own problems (described in the hunched back section above).

Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position. Exercises to strengthen your core and buttock muscles and back extensions will help correct a slouching posture.

Exercises to correct a slumping posture:

• Bridging
• Back extensions
• Plank
• Adjust your seating

‘Poshitis’ or heavy bag syndrome

‘Poshitis’ is the term coined for pain caused by the trend of carrying heavy handbags on a bent forearm as seen on fashionistas such as Victoria Beckham. Whether it’s handbags, backpacks, school bags or shopping bags, the way you carry your bag can wreak havoc on your posture and cause injury. Try this test: look in front of a mirror: are your shoulders level or tilting? If they tilt to one side, could this be due to always carrying a heavy load on the same shoulder? 

The best bags are empty ones. Carrying heavy bags improperly can stretch supporting muscles and ligaments, which can affect the back and shoulder alignment which in turn can cause posture-related stiffness and pain. Children are especially vulnerable to injury from carrying heavy bags, such as school bags, as their spines are still developing.

    How to carry bags correctly:

• Use two straps to distribute the weight around your back evenly
• If using one strap, try periodically swapping sides
• Place heavier objects on the bottom of the bag 
• Avoid overloading schoolbags

Any more tips from you, will be appreciated