Tuesday, October 19, 2004

Workplace Workouts

Workplace is now becoming a place of stress and fatigue. People spend hours on the computer with full concentration. As this becomes a basic necessity and cannot be avoided, there are a few methods which one can follow to relax the entire body and work more efficiently.

Causes of stress

  1. Too much of concentration on the monitor strains your eyes.
  2. This reduces the blood circulation in the body causing tiredness.
  3. There is no movement in the body to relax your muscles.
  4. This also affects the digestion system and makes one uncomfortable

Healthy and easy methods to reduce tiredness while at work

  1. Keep a good posture by holding your back straight. This might not be possible always, but keep trying and you can do it.
  2. Keep moving your body frequently.
  3. During the breaks, stretch your body and relax.

Stretching and Relaxation Methods to keep yourself healthy

  1. Have a deep seating and Straight up your back. Also Straighten your arms and push down your chair and lift yourself. Now, take deep breaths and Straighten your upper half of the body. Breath for about 5 times. Do this every 40 minutes.
  2. Put your right hand on the back of chair and put your left hand on the right thy, and twist your upper half of the body by applying a little pressure. Move your lower part of the body the other way by breathing out. Do this on both the sides. Breath in while in normal position and breath out while your stretch.
  3. Move to the edge of your seat. Straighten your legs and keep your heels down and toes straight. Bend and move your upper half of the body down as like your navel touch your thigh. You can stop moving down your body as and when you feel. Keep natural breathing while you are bending. Move up slowly. Repeat this 3 times slowly.
  4. Keep your hands straight down, lift both your shoulders as much as possible and rotate your shoulders backwards slowly and then come back to normal position. Do this 3 times whenever you find time. This relaxes your neck back and shoulders.
  5. Stand up next to a table which is as high as your waist. Stand 1 and half feet away from the table. Put both your hands on the table and open your legs to the breadth of your shoulder. Now slowly straighten your body and legs.
  6. Now slowly bend without folding your hands or legs by moving your hip backwards and bringing down your head. You might have to hold your grip properly on the table and rest on your heals. While doing this take deep breaths.
  7. Now after bending, put one of your legs a step forward and stretch further. Do the same for the other leg also.
  8. Lift both your hands straight up and look straight up. Now slowly bend backwards as much as possible and stay for a couple of seconds and then return back to normal position and then bend slowly forward and try to touch your feet. Repeat this atleast 3 times. Each time you come back to normal position, take deep breaths.

Tuesday, October 12, 2004

Balance your spine - Stretch

Learn how to sit, stand, move and exercise in a balanced manner to reduce the neck and lower back pain to a great extent
STRETCHING regularly and correctly is one of the three ways to protect the spine and keep the body in baance. Its relaxing effects contribute significantly to your ability to recuperate and tone up. Who hasn't suffered from low back pain or stiffness at one time or the other? Even children are not immune to it.
The spine has three natural curves and a change in one curve affects the other two. The thoracic or middle back area is less mobile because of the ribs attached to it. This results in the neck and lower back being very closely related and an injury to one can often harm the other.
For example, if you suffer from whiplash injury and the neck muscles are not repaired immediately, the lower back tries to compensate it by balancing the body and thereby over-stressing itself. This can decrease the pressure on the nerves of the neck and decrease the pain. But, unfortunately, now the lower back is prone to injuries due to the increased stress on it.
A similar situation often occurs if the lower back is injured. The neck compensates the injury by providing the balance needed ot the body. This can lead to chronic problems later unless the muscle damage is repaired fast. Prevention, therefore is very important.
The pain in the neck and lower back is usually caused by stress or damaged muscles putting the spinal vertebrae and other related bones out of their normal positions.
The solution is three-fold. The first step is to learn how to sit, stand, move and exercise in a balanced manner to minimise muscle stress. Here are few tips for proper sitting:

...Sit with your feet flat on the floor. Knee should level with or slightly above your buttocks. Sit as straight as you can and then relax about 10 to 15 minutes after that. This is a good sitting posture. When writing, use a flat surface and look downward instead of flexing your neck forward. When reading, keep your book in such a way that your head remains straight. Muscles in front of your necm, if kept tight, will restrict the blood flow to the thyroid gland which would slow down the metabolism. This would make the bodya gain weight.

...The second important factor is to stretch the muscles that contract while sitting. The muscles involved are the hamstring muscles (back of the thigh), the muscles in front of the neck, the hip flexures and pectoris minor muscles (in the chest). The hamstring muscles can be stretched by standing with the legs straight and bending forward while maintaining your normal lower-back curve. Stretching can be done a few times a day for 30 to 40 seconds or more. The most effective time for stretching is when the muscles are warm from exercise. Stretching is extremely powerful in reducing stress and tension and in preventing lower back and neck pain.

...The third important part is the musculoskeletal structure of the body. The exercise programme should be balanced as to give exercise to all the muscles. For example, many give exercise to the chest muscles ignoring the back. This can lead to an imbalance in the shoulder joints, neck and upper-back. Properly balanced training techniques can prevent the back and neck pains to a great extent.

Monday, October 11, 2004

Yoga - Live a life that is lite

Yoga - A spiritual way to lead your life.

Yogis, also known as Rishis lived life which is much much longer than todays existing human life. A human body is a supreme formation of God.

But, are we utilising this completely?
Though this question does not have a concrete answer, the popular answer is NO. We do not use our mind and body to its capacity. Human body has more powers, which can control every activity in the body. One can live with minimum food for a longer period. This is possible by practice.

Good meditation technics can be used to control and improve health. Please keep watching this site for more updates on healthy habits and natural treatments. Articles to come on Reiki, Natural healing, easy meditation technics, how to live a healthy life by simple and easy steps that can be followed every day.