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Monday, 9 September 2019

[www.keralites.net] 8 Exercises for a Better Sitting Posture

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8 Exercises for a Better Sitting Posture

Most of us spend a big part of our day sitting down, and often when we go home we forgo physical exercise for an evening in front of the TV or computer. Consequently, all of these extended sitting sessions lead to slouching in our chairs. Even if we start by sitting upright, eventually our muscles become fatigued, and we slouch automatically , letting our bones take the brunt of the weight instead of our muscles. Over time, our bad sitting posture becomes our "regular" posture, and slouching can cause a host of problems: pain in the shoulders, joints, neck, lower back, knees, and even headaches. The following exercises will train the muscles in charge of supporting your spine, which will help you maintain the proper sitting position. Better Posture

1. Strengthen your back with "Warrior" pose

The "warrior" pose is an exercise that strengthens your thighs and stretches your arms significantly – both areas are important in reducing strain on your spine.

To perform this exercise, start by standing with your legs straight together, and your arms stretched up. Step forward with your right leg until your knee is at a 90° angle, plant your foot firmly on the ground. Next, stretch your left leg back. Hold the position for 5-10 seconds, and then stand back up. Repeat with the opposite leg.

2. Chest stretches

This exercise simulates pushups while in a standing position. It is designed to stretch your chest muscles and ease spinal pain.

Stand in an open doorway, place your hands at shoulder height outside the door frame. Bend your elbows and lean forward on your toes while keeping your chest straight, and then push forward, straightening your elbows. Repeat this action 5-10 times. The more you perform this exercise, the more you'll notice that it gets easier to bend your elbows and resume your initial stance. Your goal is to be able to do 10-25 repetitions with ease.

3. Strengthen your gluts

Hip and lower back pains are often the results of weakened glut muscles that are having problems carrying the weight of your spine. When our sitting posture is incorrect, it takes the pressure off of our gluts, which ends up weakening them more. By performing the following exercise regularly, you can relieve much of the pain caused by inactive glut muscles, and prevent new pain from occurring.

To perform this exercise, lay a mat on the floor and lie down on your back, with your knees bent at a 45° angle, and your legs held tightly together. Now push your buttocks up, until your knees are bent at a 90° angle. Keep your chest down, clench your buttocks while focusing on pushing your legs down to the floor. Maintain this position for a few seconds and release.

If the exercise feels too easy, try raising one leg up while pushing your buttocks up.

4. Shoulder-strengthening pushups

In addition to regular pushups, you can perform this variation that trains and strengthens your shoulders, which provides better support during prolonged periods of sitting.

Begin in the pushup position, with your body leaning on your straightened-out arms, palms facing down, your back straight, and your legs stretched back. Next, instead of bending your elbows, keep your arms straight and allow your shoulders to move (as seen in the animation above). Repeat this exercise until you can easily perform 3 sets of 10 repetitions.

5. Stretching your Trapezoids

This simple stretch improves your shoulder region's flexibility where it connects to the spine. This will help your neck be more limber and prevent future pain in the area.

Begin by standing or sitting on a chair without a back. Keep your back straight, your arms loose at the sides of your body and your legs straight and touching the floor. With one hand, reach up to touch the opposite side of your head, gently pulling it towards the shoulder. Avoid exerting force to avoid injuring the region. Remember that your hand is there to aid a deeper stretch in the neck. Keep your head in this position for 30 seconds, release, and then repeat for the other side. Perform this stretch twice per side.

6. Chest expansion

The next exercise is meant to expand your chest in order to relieve pain in the spine and help you resume an upright sitting position. You will need a counterweight, such as a spongy roll, or a rolled-up yoga mat.

Lean your back on the roll while maintaining a natural arch in your lower back and keep your chest elevated. Put your hands behind your head, placing your palms on the back of your neck, and lean down, and then straighten back up. Be sure to keep your chin up to prevent unnecessary stretching of the neck. When leaning back, focus on expanding your ribcage. During this exercise, your lower back should remain static.

7. Strengthen the shoulder blades

The goal of this exercise is to move the bones that connect your collar bone and your arm, in order to stretch and train your back muscles and help them provide full support for your spine.

Stand up straight with your shoulders loose. Move your shoulder blades towards each other until they meet, and remain in this position for 5 seconds. Release and repeat 5 times.

8. Thigh muscles stretch

The hip muscles provide support for our backs, but most of us never associate back pains with weak thigh muscles.

Begin by getting down on one knee, keeping it bent at a 90° angle, with your other leg pulled back, keeping your knee above your ankle.

It's important to remember that performing these exercises once or twice a day will not counter 8 hours of sitting down, so make sure you're aware of your posture when sitting and make an effort to take small breaks and perform mild physical exercise. However, following this routine will make it easier to resume a correct sitting position that won't tire out your back.

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[www.keralites.net] Here is All You Need to Know About Rheumatology....

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A Guide to Rheumatology!

A rheumatologist is a medical doctor that specializes in diseases of the joints, in other words, they specialize in arthritic problems. Rheumatology is noted for its diagnosis and treatment of systemic, autoimmune and inflammatory forms of arthritis. Rheumatologists treat joint diseases in a similar way to orthopedists, but they don't actually perform surgery.

Some 54.4 million are affected by rheumatic diseases in the United States, according to the Centers for Disease Control and Prevention. It strikes people of both genders and occurs in people of all races and ages. Some 300,000 children in the United States are afflicted by a rheumatic disease.

Although it isn't every rheumatic disease that affects the spine, the ones that do can be extremely difficult to live with. The most common is osteoarthritis, which occurs when both the cartilage and bone begin to deteriorate.

Another group of rheumatic conditions that affect the spine includes spondyloarthropathies. It includes inflammatory conditions such as ankylosing spondylitis and axial spondylitis. Some types of spondyloarthropathies also affect the joints.

Ankylosing spondylitis, for example, affects the lower back most, but it can also affect hips, shoulders, and knees. Psoriatic arthritis can affect the spine, but it doesn't in certain instances. With that being said, it always tends to affect the ends of fingers and toes. These are just two types of spondyloarthropathy that exist which are capable of damaging the spine as well as other areas of the body.

You should see a rheumatologist when your joints hurt, or if there are signs of inflammation such as redness, swelling, pain, stiffness, and loss of joint function that lasts for two days or more. You'll likely need to see your primary care doctor before seeing a rheumatologist for a referral. Keep in mind that the earlier you see your primary care doctor, the sooner your ailment can be treated.

The American College of Rheumatology warns that autoimmune disorders and rheumatic diseases actually run in families. If your family members, regardless of whether they are immediate family member or not, have or had an autoimmune disorder or rheumatic disease, then you should definitely see a rheumatologist sooner rather than later.

Note that medications given to you by your primary care doctor will temporarily improve things, but that doesn't mean that your symptoms won't return. If this occurs, then you also need to see a rheumatologist.

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[www.keralites.net] : Discover 14 Useful Kitchen Tips to Help You Save On Food...

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14 Helpful Kitchen Tips That'll Help You Save Money!

In recent years, the art of cooking and baking has become a form of therapy and passion among many people. However, the desire to use the freshest raw materials and to create excellent foods just professionals is causing them to unnecessarily buy products and waste money only to end up with meals being thrown in the trash. To prevent this and to cook just real chefs, we've compiled for you 14 of the most useful kitchen tips to help you save on expenses.

1. Dry the food before roasting for a perfect color

Have you ever try to pan sear a piece of steak or chicken hoping for that golden brown hue only to end up with a rubbery piece of grey meat? To get the taste and texture you want, just as is served in restaurants, you need to dry the meat with a paper towel just before searing it on a hot frying pan.

2. The secret to making a creamy smooth sauce

When cooking a sauce that contains vegetables, herbs, etc., there is often a desire to reach a velvety creamy texture. Many tips suggest lending the ingredients together in a food processor, however, this may not always work completely. In order to reach the desired texture, it's recommended to pass the sauce through a sieve after blending it. Doing so will ensure the removal of any small and undetectable pieces ruining the texture and finish of your meal.

3. Use broccoli stems

Broccoli is a vegetable that has recently been used extensively in both industrial kitchens and home kitchens, but many of us only eat its green blooms, while the stems are thrown into the trash. Instead of throwing these stalks out, you can cut them into thin slices or strips and use them to make a healthy nutritious salad or add them into a vegetable broth.

4. Using food scraps

The use of food scraps is one of the most well-known ways to make stocks and broths that serve as a basis for various foods or to add flavor to certain foods. It is important to note that we don't mean leftover food from people plates, rather the vegetable peels, beef and chicken bones, and skin, or even fish head. All you have to do is put the leftovers in a sandwich bag or any other sealed bag and put it in the freezer; When you want to make a stock or dishes that require vegetables and herbs, you can take the bag out of the freezer and use its contents. (Note: It isn't recommended to put vegetables in the same bag as fish, poultry or beef).

5. Revitalize old nuts and seeds

You've probably bought nuts, almonds, sesame seeds, or even whole grains and forgotten them in the pantry for a few days or weeks, and when you went to enjoy themselves, you found them to be no longer fresh. Usually, the initial instinct is to throw the product in the trash, because there's no way to bring back their freshness. Or is there? It turns out that there is an easy and brilliant solution that not only brings back freshness but also improves the taste of nuts and seeds.

How do you do this?

Gently moisten the nuts or seeds with tap water.

Soak the liquid up with a towel and roast them in a skillet over medium heat for 2-4 minutes while stirring until they completely dry. Alternatively, you can place them in an oven preheated to 300 °F (150 °C) for the same amount of time.

When done, taste one or two. If they are still slightly damp, continue roasting them.

6. Make banana-flavored cream

If you bananas and wanted to make a banana flavored drink or cream flavored from natural ingredients only, you can do so easily without using the fruit itself. All you have to do is place a banana peel in a bowl, pour 2 cups milk or cream into it and leave it in the refrigerator overnight. The next day you can use the milk in a shake, drink it as it is, or whip the cream and get the same great banana taste you'd get if you were using the actual fruit!

7. Don't swap out ingredients in baking recipes

This tip may sound a bit illogical because most of us to swap out ingredients in our recipes to add a "personal touch" as they say in various cooking programs. But you should know that baking requires almost scientific accuracy, so if you're going to make a pastry or any other dish for the first time, it's highly recommended to do everything as instructed in the recipe so that you get a sense of what the final product should look, feel, taste and smell . Only after trying the recipe for the first time will you be able to change, add or subtract as many ingredients as you , and of course, do so logically.

8. Never try to catch or stop a falling knife

Knives in general, but mostly chef knives or professional knives purchased in specialized stores, are known as expensive products, and the desire to maintain this important tool sometimes causes people to try to protect it at any cost, even if it's dangerous. For example, if a knife falls to the floor, the first impulse of many is to try to catch it with their hands or - but this is something you definitely shouldn't do because the only thing worse than a bent knife is a stabbed limb! Instead, step back, let the knife fall, and just pick it up off the ground.

9. Create a stock of orange or lemon zest

It's known that citrus fruits are a great flavor addition to pastries, whipped cream, and many dishes, but because they are seasonal, they aren't found on store shelves all year long. Therefore, if you're using orange or lemon or any other citrus, you can prepare a stock of these ingredients at any time and use it whenever you wish. To do this, keep the citrus peel - place it on a tray and dry it for several days or in the oven at 225°F (110°C) for 3-4 hours. Once the skin is completely dry, transfer it to a food processor and blend until you reach the right consistency. Put in a sealed box and keep in the freezer until use.

10. Flavor your vinegar

If you don't really vinegar in your food, it may be because you're not a fan of the taste – but have you ever thought of flavoring it yourself? Curious? Great! All you need to make your vinegar taste better are leftovers fruit or herbs. Place these scraps into the bottle of vinegar and let sit overnight. The result will be so surprising that you'll want to season almost every food with it, even your cocktails!

11. Surprising ingredients for hummus

Beetroot is used for a wide variety of dishes in different kitchens and ethnicities, however, beetroot stalks are hard and colorless and are therefore usually thrown out unused. If you use beetroot leaves and are left with unused stalks, know that you can now make a delicious, wonderful, and creamy, hummus- dip using the following recipe:

Cook 1 kg of beet stems in water for 20 minutes until tender.

Then, transfer them to a food processor and place one clove of garlic, ¼ cup raw tahini, 2 tablespoons lemon juice, ¼ cup olive oil, and ½ a teaspoon salt.

Blend everything together into a uniform paste and eat or refrigerate for up to 3 days.

It might not technically be hummus, but it's a lot healthier and certainly delicious.

12. Turn vegetable peels into a snack

Although most of us know that all the vitamins are in the vegetable peels, some still peel their vegetables and throw the scraps into the garbage. In order to avoid waste and to enjoy all the good these peels have to offer, you can do other things besides the tip mentioned in section 4; For example, you can use the peels from veggies sweet potato, potato, zucchini, carrots and more to prepare delicious and wonderful snacks, just pot them in the oven or fry them ( you would French fries) and Voila!

13. Make celery salt

With all the recent warnings about sea salt and studies showing a link between consumption and cardiovascular disease, many people have sought healthy substitutes and found that celery salt is one of the best salts available today. The use of this spice has become particularly popular, not only among vegans but also among many who want to reduce sodium intake. To obtain celery salt, buy a ready-made product at nature stores or alternatively make it at home:

Wash and dry celery stalks without the leaves.

Place the dried stalks on a baking sheet and dry in an oven heated to 250°F (130°C) for about 20 minutes or until they are completely dry.

After drying, place the stalks in a spice mill and grind well.

Transfer the contents to a jar and store in the refrigerator.

14. Stop stirring food all the time

If you watch people while they're cooking, you'll often see them standing in front of the stove constantly stirring the contents of the skillet or pan for fear that the food will burn. However, there is no need to mix food all the time, and this only delays the cooking time and prevents the ingredients from turning the golden or seared color we're often looking to achieve. It is important to note that this tip depends on the recipe because some foods do require constant mixing or stirring, so read the recipe well and pay attention to this detail.

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