12 BEST EXERCISES FOR GREAT ABs !!!

bicycle crunches

Bicycle crunches:
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets. 

Knee lifts on captains chair:

Stand on the captain’s chair (not pictured) to place your back flat on the pad, your forearms and elbows on the pads, and your hands lightly around the gripping handles. Once in position, lift your feet off of the stand and squeeze your

knee lifts on captain's chair

legs together, keeping abs engaged.   

 EXHALE: Focus on engaging the abs as you bring your knees up towards your chest.

INHALE: Slowly lower the legs back down to complete one rep.

            

Keep your lower back flat--make sure it does not arch. Keep your head and neck relaxed into the support. Focus on using the abs, not just the upper body, to lift.

Crunches on ball:
Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your

crunches on ball

 

head.
EXHALE: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position.
INHALE: Lower yourself back to the starting position, where your head wraps back around the ball. Try doing 2 sets of 15 crunches.

Note: Keep space in-between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible without falling over backwards.

Crunches with vertical legs: This exercise is just like traditional crunches but with your legs extended up in the air, in line with the hips.

crunches with vertical legs

Crunches with arms extended: This exercise is just like a traditional crunch , but you extend your arms overhead, squeezing your upper arms by your ears as your crunch up and lower down.


Reverse crunches:
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the

reverse crunches

ceiling).
EXHALE: Pull knees in toward chest and hold for 2 seconds.
INHALE: Slowly lower legs back to starting position.

Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Crunches with heel push

Crunches with heel push: This exercise is just like the Crunches with Vertical Legs (see above), except that as you crunch up you also slightly lift your hips off the ground (feet towards the ceiling).

 

Plank: Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.

 Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer. 

 

 Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

 

Traditional crunches:  Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Traditional crunches

EXHALE: Raise your chest until your shoulder blades lift off the floor.
INHALE: Slowly lower back to floor.

 

 Don't use your hands and arms to help lift you up - use abdominals and hips.

 

Ab rocker machine

 

Ab roller machine

 

Torso track machine  

HEALTH BENEFITS OF OATS

1. Lowers cholesterol

   

   Health benefits of Oats

2. Improves immune system
3. Protects heart
4. Controls blood sugar
5. Lowers risk of type 2 Diabetes
6. Prevents breast cancer
7. Reduces asthma in children
8. Increases appetite control
9. Cuts the use of laxatives
10. Improves insulin sensitivity
11. Controls blood pressure
12. Reduces  stress
13. Controls weight

NewLifePhysiotherapy 

EFFECTIVE HOME REMEDY FOR HIGH BLOOD PRESSURE

New Life Physiotherapy

10 FOODS THAT BURN FAT !!

1. Oats : Its not only tastes great but also reduces your hunger. Oats contains fiber which helps and stabilizes the levels of cholesterol.

2. Eggs : Eggs are the rich sources of proteins and low in calories. Eggs helps us to build the muscles and develops the good cholesterol.

3. Apples : Apples are enriched with powerful antioxidants and other supplements. Most importantly it contains Pectin which helps to reduce the fat cells in the body.

4. Green Chillies : Green chillies contains Capsaicin which helps to develop the body growth cells and burns the calories in quick time.

5. Garlic : Garlic contains Allicin which has anti-bacterial properties helps us to reduce the fat and removes the bad cholesterol.

6. Honey : Honey is the best one to burn fat. Add honey in warm water and take it daily in the early morning.

7. Green Tea : Green Tea is the most effective one which helps you to lose weight. It contains Antioxidants which helps and stabilizes our body weight.Take daily 2 cups of tea for a better results.

8. Wheat Grass : It boosts our metabolism and helps to reduce the fat.

9. Tomatoes : Tomatoes helps us to burn the fat in quick time. It also helps us to stay away from cancer. So Take tomatoes in your diet regularly.

10. Dark Chocolate : Dark chocolate contains Flavonoids, anti-inflammatory properties which helps to reduce the cholesterol levels in the blood. It boost the growth of serotonin in the blood and also burns the fat.

IMPORTANCE & TOP FOOD SOURCES OF CALCIUM AND VITAMIN D

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WHY DO YOU NEED CALCIUM AND VITAMIN D?

Calcium is one of the minerals that you need to be healthy. Calcium is very important to ensure strong, healthy bones and teeth. It also helps muscles and nerves to work properly. Vitamin D helps you to absorb and use calcium. Both calcium and vitamin D may have other health benefits, but more research is needed.

To keep bones strong, your body is constantly breaking down old bone cells and growing new ones, the same way it sheds and replaces skin cells. To fuel bone growth, keep bone density strong, and prevent osteoporosis, you need a good supply of calcium from dairy products and other foods. 

But you also need enough vitamin D. Without it, you could drink milk all day and the calcium in it wouldn't do you much good. Vitamin D is key in absorbing calcium from the food you eat -- calcium that would otherwise get sent out of the body as waste.

Along with weight-bearing exercise, calcium and vitamin D go together for good bone density -- and good health in general.

HOW MUCH CALCIUM AND VITAMIN D DO YOU NEED?

Recommended Calcium Intake¹

Age (Male and Female unless otherwise indicated)
0-6 months	200 mg/day
7-12 months	260 mg/day
1-3 years	700 mg/day
4-8 years	1000 mg/day
9-18 years	1300 mg/day
19-50 years (female)	1000 mg/day
19-70 years (male)	1000 mg/day
Over 50 years (female)	1200 mg/day
Over 70 years (male)	1200 mg/day

Recommended Vitamin D Intake¹

Age (Male and Female)
0-1 year	400 IU/day
1-70 years	600 IU/day
Over 70 years	800 IU/day

¹ People with osteoporosis may need more calcium and vitamin D. Check with your doctor.

WHAT FOODS CONTAIN VITAMIN D?

There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods and beverages such as milk, soy drinks, orange juice and margarine. Check the labels on these foods. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D.
You may find it difficult to get enough vitamin D from foods, so you may want to consider taking a vitamin D supplement. Most multiple vitamin supplements contain vitamin D. Breastfed babies under 1 year of age need 400 IU of vitamin D from a supplement each day. People over 50 years of age need extra vitamin D, and they should take a supplement with 400 IU each day.

FOOD SOURCES OF VITAMIN D

Food	Serving	Vitamin D (IU)
Milk	1 cup	103
Fortified rice or soy beverage	1 cup	88
Fortified orange juice	1/2 cup	53
Fortified margarine	2 tsp	51
Egg yolk	1	25
Herring, cooked	75 g	162
Trout, cooked	75 g	210
Mackerel, cooked	75 g	81
Salmon, Atlantic, cooked	75 g	246
Salmon, chum, canned	75 g	168
Salmon, pink, canned	75 g	435
Salmon, sockeye, canned	75 g	585
Sardines, Atlantic, canned	75 g	70
Sardines, Pacific, canned	75 g	360
Tuna, canned, light or white	75 g	44
Tuna, yellowfin (albacore, ahi), cooked	75 g	105
Tuna, skipjack, cooked	75 g	381
Tuna, bluefin, cooked	75 g	690

#1: Cod Liver Oil
Cod liver oil has been a popular supplement for many years and naturally contains very high levels of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or 1360IU (340% DV) in a single tablespoon.

#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts. Further, fish canned in oil will have more vitamin D than those canned in water. Raw fish is typically eaten in the form of sushi. Raw Atlantic Herring provides the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU (499% DV) per fillet, and 456IU (76% DV) per ounce. It is followed by Pickled Herring with 680IU (113% DV) per 100g serving, Canned Salmon (127% DV), Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel (42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients. Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups), and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check the nutrition label before buying.
#4: Oysters
In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more affordable than people think. Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.


#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and calcium. Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce. Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup. Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good source of vitamin b12, and copper. Unfortunately, they are also high in cholesterol and sodium, and so should be limited by people at risk of hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or 16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams, and Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products
Dairy products are already high in calcium, so it makes sense to fortify them with vitamin D. Milk can provide up to 52.0IU (13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup. Cheese can provide up to 6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a single tablespoon. Check nutrition labels for exact amounts.
#9: Eggs
In addition to vitamin D, eggs are a good source of vitamin B12, and protein. Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.


#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.


Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.99

 WHAT FOODS CONTAIN CALCIUM?

RWhat foods contain calcium?

Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who can not be breastfed.
Milk, yogurt and cheese are very high in calcium. Other good sources include calcium enriched orange juice, rice beverages, and soy beverages. For more information, see Food Sources of Calcium below.

  More than just a high vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.


Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.99

#1: Cod Liver Oil
Cod liver oil has been a popular supplement for many years and naturally contains very high levels of vitamin A and vitamin D. Cod liver oil provides 10001IU (1667% DV) per 100 gram serving, or 1360IU (340% DV) in a single tablespoon.

#2: Fish
Various types of fish are high in vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts. Further, fish canned in oil will have more vitamin D than those canned in water. Raw fish is typically eaten in the form of sushi. Raw Atlantic Herring provides the most vitamin D with 1628IU (271% DV) per 100 gram serving, 2996IU (499% DV) per fillet, and 456IU (76% DV) per ounce. It is followed by Pickled Herring with 680IU (113% DV) per 100g serving, Canned Salmon (127% DV), Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel (42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals
A breakfast staple in the Americas, most commercial cereals are fortified with the essential vitamins and nutrients. Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups), and even more if combined with fortified dairy products or fortified soy milk. Products vary widely so be sure to check the nutrition label before buying.
#4: Oysters
In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar is a common ingredient in sushi and more affordable than people think. Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.


#6: Fortified Soy Products (Tofu and Soy Milk)
Fortified soy products are often fortified with both vitamin D and calcium. Fortified Tofu can provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV) per ounce. Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram serving, 119IU (30% DV) per cup. Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
#7: Salami, Ham, and Sausages
Salami, Ham, and Sausages are a good source of vitamin b12, and copper. Unfortunately, they are also high in cholesterol and sodium, and so should be limited by people at risk of hypertension, heart attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or 16.7IU (4% DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100 grams, and Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products
Dairy products are already high in calcium, so it makes sense to fortify them with vitamin D. Milk can provide up to 52.0IU (13% DV) of vitamin D per 100 gram serving, 127IU (32% DV) per cup. Cheese can provide up to 6.6IU (2% DV) in a cubic inch, and butter provides 7.8IU (2% DV) in a single tablespoon. Check nutrition labels for exact amounts.
#9: Eggs
In addition to vitamin D, eggs are a good source of vitamin B12, and protein. Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram serving, or 17.0IU (4% DV) in a large fried egg.


#10: Mushrooms
More than just a high vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.


Read more at http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#SmlVLRxZdA5hPHuD.9Breastfeeding is the best way to meet your baby's calcium needs. Infant formula provides calcium for babies who can not be breastfed.

WHAT IF YOU DON'T EAT DAIRY PRODUCTS?

  Every day, choose a variety of foods containing calcium and see the list below. Plan your food choices carefully. If you find it difficult to get the recommended amounts of calcium and vitamin D from foods, a combination of food sources and supplements is recommended.

FOOD SOURCES OF CALCIUM

Conversion Table

1 cup = 250 mL 3/4 cup = 175 mL 1/2 cup = 125 mL 1/4 cup = 60 mL

Dairy Foods	Serving	calcium (mg)
Milk, whole, 2%, 1% skim	1 cup	291-324
Milk, evaporated	1/2 cup	367
Buttermilk	1 cup	300-370
Kefir	1 cup	267
Cheese, hard	50 g	370 (average)*
Processed cheese spread	4 Tbsp	348
Cheese, processed slices	50 g	276
Cottage cheese, 1 or 2%	1 cup	156
Cottage cheese, <0.1%	1 cup	51
Pudding or custard made with milk	1/2 cup	150
Yogurt, plain	3/4 cup	290 (average)*
Yogurt, fruit bottom	3/4 cup	233 (average)*
Frozen yogurt, soft serve	1/2 cup	110
Ice cream	1/2 cup	97
*calcium content varies, check label
Beans and Bean Products	Serving	calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate	150 g	347
Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride	150 g	234
White beans	3/4 cup	119
Navy beans	3/4 cup	93
Black turtle beans	3/4 cup	75
Pinto beans, chickpeas	3/4 cup	58
Nuts and Seeds	Serving	calcium (mg)
Tahini (sesame seed butter)	2 Tbsp	130
Almonds, dry roast	1/4 cup	93
Almond butter	2 Tbsp	88
Sesame seed kernels, dried	1/4 cup	50
Meats, Fish, and Poultry	Serving	calcium (mg)
Sardines, Atlantic, canned with bones	75 g	286
Sardines, Pacific, canned with bones	75 g	180
Salmon, canned with bones	75 g	208
Grains	Serving	calcium (mg)
Bannock	1 med (37g)	84
Oats, instant, regular, no sugar added	1 pouch	82
Non Dairy Drinks	Serving	calcium (mg)
Fortified rice or soy beverage	1 cup	319**
Orange juice fortified with calcium and vitamin D	1/2 cup	185
Regular soy beverage	1 cup	98

**added calcium sometimes settles at the bottom of the container; shake well before drinking

Vegetables (all measures for cooked vegetables)	Serving	calcium (mg)
Turnip greens	1/2 cup	104
Chinese cabbage/bok choy	1/2 cup	84
Okra	1/2 cup	65
Mustard greens	1/2 cup	55
Kale	1/2 cup	49
Chinese broccoli/gai lan	1/2 cup	46
Broccoli	1/2 cup	33
Fruit	Serving	calcium (mg)
Orange	1 med	52
Other	Serving	calcium (mg)
Blackstrap molasses	1 Tbsp	179
Asian Foods	Serving	calcium (mg)
Dried fish, smelt	35 g	560
Daylily flower	100g	301
Tempeh, cooked	100g	96
Fat choy (black moss), dried	10g	88-122
Soy bean curd slab, semisoft	100 g	308
Soybean milk film, stick shape	100g	77
Seaweed, Wakame, raw	1/2 cup	63
Seaweed, dry (agar)	1/2 cup	50

BENEFITS OF DRINKING LEMON JUICE

Lemon juice is well known for its anti- oxidants and  anti-cancer  properties and has been used for centuries.

• It boosts immune system
• Helps in weight loss
• Aids in digestion
• Increases concentration
• Flushes liver & kidneys
• Suppresses appetite
• Prevent heart failure
• Help wounds to heal faster
• Helps body to remove toxins
• Prevents / cure infections
• Helps to fight cold and cough
• Beneficial for those having Asthma
• Prevents nausea, Vomiting, Traveling sickness
• Beneficial in bone related diseases
• Beneficial for Acne, pimples, dark spots
• Good for hairs
• Good source of vitamin C
• Good for skin 

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DIRECTION TO TAKE MEDICINES

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TAKE BEFORE MEALS

• Means take your medicine 30 minutes before meal
• And NOT 2 minutes before meal !
• Reason: Effects of some medicine could be lost with presence of food. 

TAKE AFTER MEALS

• Means take your medicine 5 to 10 minutes after meals
•  Reason: Some medicine can irritate your stomach and it can be relieve by foods in stomach  

COMPLETE THE COURSE 

• Means finish all the medicines even you feel better
• Reason: To kill the remaining germs in your body, the remaining germs could become stronger and eventually resist to your medicine which can make you sick again

VITAMINS SUPPLEMENT

• Its often advised to take  vitamins during the day, after a meal
• Never take supplements on an empty stomach
• Reason: The effect of the supplement will be loss as they will quickly pass out in your urine (Vit B & C) 

PROPER WAY OF WASHING HANDS

Source: https://www.facebook.com/NewLifePhysiotherapy
 
A very important and simple way of keeping yourself clean and healthy. wash your hands properly before and after eating food, before and after touching any patient while you visit them.

QUICK AND EASY HOUSEHOLD TIPS

Source: New Life Physiotherapy
Ants Problem:
Ants hate cucumbers.
Keep the skin of cucumbers near the place or ant hole.

To get pure and clean ice :
Boil water first before freezing.

To make the mirror shine:
Clean with sprite

To remove chewing gum from clothes:
Keep the cloth in the freezer for an hour.

To whiten white clothes:
Soak white clothes in hot water with a slice of lemon for 10 minutes

To give a shine to hair :
Add one teaspoon of vinegar to hair, then wash hair.

To get maximum juice out of lemons :
Soak lemons in hot water for one hour, and then juice them.

To avoid smell of cabbage while cooking:
Keep a piece of bread on the cabbage in the vessel while cooking.

To avoid tears while cutting onions:
Chew gum.

To boil potatoes quickly:
Skin one potato from one side only before boiling.

To remove ink from clothes : Put toothpaste on the ink spots generously and let it dry completely, then wash.

To skin sweet potatoes quickly :
Soak in cold water immediately after boiling.

To get rid of mice or rats :
sprinkle black pepper in places where you find mice or rats. They will run away.

Chinese Proverb:
'When someone shares something of value with you and you benefit from it,
You have a moral obligation to share it with others.'

So..., DO as I have done Water Before Bedtime..

About 90% of heart attacks occur early in the morning and it can be minimized if one takes a glass or two of water before retiring in the evening..

I knew water is important but I never knew about the specialu times to drink it..

Did you ??
Drinking water at the correct time Maximizes its effectiveness on the Human body :

1 glass of water after waking up - ⛅ helps activate internal organs..

1 glass of water 30 minutes  before a meal - helps digestion..

1 glass of water before taking a bath -  helps lower blood pressure..

1 glass of water before going to bed - avoids stroke or heart attack..

Please pass this to the people you care about.......I JUST DID...

10 WAYS TO BE HAPPY :)

Source:
New Life Physiotherapy

 

BODY POSTURE - GOOD POSTURE & BAD POSTURE

POSTURE
 Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down.
 

GOOD POSTURE
  Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

* Keeps bones and joints in the correct alignment so that muscles are being used properly.

* Decreases the stress on the ligaments holding the joints of the spine together.

* Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.

* Prevents strain or overuse problems.

* Prevents backache and muscular pain.

* Prevents the spine from becoming fixed in abnormal positions.

* Contributes to a good appearance & personality.

ABNORMAL POSTURES
Sway back
Lumbar lordosis (excessive hollowing of the lower back)
Thoracic kyphosis (excessive curving of the curvature of  upper back)
Forward head posture

 




CORRECT SITTING POSTURE

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. Here's how to find a good sitting position when you're not using a back support or lumbar roll:
  
  • Sit at the end of your chair and slouch completely.
  • Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
  • Release the position slightly (about 10 degrees). This is a good sitting posture.
• Distribute your body weight evenly on both hips.
• Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
• Keep your feet flat on the floor.
• Try to avoid sitting in the same position for more than 30 minutes.
• At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
• When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
• When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing back bends.

 GOOD LYING POSTURE

It is also important to think about your posture when you are lying down, resting or sleeping.
As when you are sitting and standing, you are aiming to keep the 'spine in line' when lying down. The role of the mattress and pillows is to help support the natural curves in your spine.

• When lying on your back, try and lie symmetrically rather than with a twisted pelvis or with your legs to one side. If your legs don't naturally stay straight when you are on your back, due to spasms and tend to twist to one side, try pillow(s) under your knees to keep them in line with your spine.
• Avoid too many pillows under your head when lying on your back or side, as this can push your head up straining muscles and joints in your neck.

Ideally your pillow should only be under your head, not under the shoulder as well. The pillow should fill the gap between your head and shoulder, keeping your head in line with your spine. This creates the least amount of strain.

• Avoid lying on your front as it is impossible to keep your 'spine in line' in this position and may well cause neck pain as your head is permanently turned to one side.
• Also be careful if lying on the sofa as this potentially could put your spine under quite a lot of strain and hence cause pain after a while if you are not supported in this position.

If you want to sit with your feet up, try and support yourself as much as possible with your 'spine in line' to keep it in a good posture.
Whatever position you are in, it is always wise to change your position regularly to minimise any problems from being in one position for too long.

 DO'S & DON'T S FOR THE SPINE/BACK

* Do not bend down forward with knees straight.
* Do not lift heavy weight by bending forward without bending knees. Sit down and lift weight with   both hands and get up slowly.
* Do not slouch your back while sitting on chair, keep you back supported with back support of the chair.
* Do wear seat belt while travelling/ driving.
* Do follow the advice & precautions given by your doctor if already suffering from back/spine problem.

PROBLEMS DUE TO BAD POSTURE

Headaches / jaw pains

When you lean your head forward while seated, this may make you more likely to clench your jaw. Clenching the jaw and tightening your facial muscles can lead to headaches and jaw pain. Over time, repeated jaw clenching can contribute to tension in the temporomandibular joint, wearing it down. This effect can further contribute to other health problems from poor posture, including neck and upper back pain.

Shoulder/Back Pains 

If your bad posture comes in the form of slouching, keeping the shoulders and back hunched over can cause pain and muscle tension. The same can be true if you try to over correct your posture by pulling the shoulders backward. This can cause you to tense your muscles, creating pain and stiffness in your back. Over time, shoulder pain and bad posture can lead to conditions that leave the shoulder permanently rounded or contribute to joint degeneration in your spinal column.

Reduced Lung Function

Leaning or hunching forward too much can affect your lung capacity by as much as 30 percent, according to some studies. When your lungs do not perform as well, your tissues, including your heart and brain, do not receive as much oxygenated blood. This can lead to shortness of breath, clouded thinking, and heart and vascular disease.

Gastrointestinal Pains

Your stomach and intestines rely on movements known as peristaltic movements to push food through your intestines. Poor posture can affect peristaltic function, meaning your gastrointestinal system may not function as effectively. This is especially true if your poor posture involves leaning your head forward.

 New life physiotherapy 


 

BENEFITS OF DRINKING WATER IN MORNING

advantages of drinking water in morning
Here are some reasons why drinking a glass of water every morning is so beneficial for your body.

1. Water balances your lymph system. These glands help you perfrom your daily functions, balance your body fluids, and fight infections.

2. Water will give you glowing skin! It purges the toxins from the blood, which help keep your skin clear.

3. Water helps with weight loss. Drinking at least 16 ounces of  water in the morning can boost your metabolism by 24%.

4. Water increases the production of new blood cells and muscle cells.

5. Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients.

Benefits of Drinking Lemon Water in the Morning

If you are not already drinking lemon water in the morning, you need to start! Not only does it start your day of Alkaline, but it helps with your digestion throughout the day as well as aiding in your weight loss efforts! Additionally, it’s detoxing benefits are AMAZING!

Instructions:
When you wake up, drink a room temperature glass of water with some fresh lemon squeezed in. After drinking, wait 30 minutes before you eat your breakfast so the lemon water can work its way through your system. This gives the lemon water a chance to flush out your system of debris and toxins and prep if for your meals!

Benefits:

1. Gives you an alkaline start to your day by balancing your PH levels.

2. Aids in digestion by flushing out unwanted toxins in the body.

3. Boosts immune system with its high levels of Vitamin C, potassium and saponins.

4. Skin healing! It combats free radicals while the vitamin C and antioxidants fight wrinkles and blemishes.

5. Mood energizer! Lemon contains negative charged ions which gives your body energy when entering digestive tract. Plus the smell is uplifting.

6. Aids in weight loss with its high levels of pectin fiber which fight off hunger cravings.

7. Promotes healing with its multiple anti-inflammatory proerties.

***Note, if you are juicing, this is a great detoxing way to start off your day!

TO PREVENT BURNING AND DAMAGE TO SKIN

Very helpful TIP TO PREVENT DAMAGE OF SKIN BY BURNING & ITS SCAR

EVERYONE PLEASE SHARE THIS WITH YOU LOVE ONES! IT'S VERY IMPORTANT!

Source: new life physiotherapy

WOW!!! Real interesting! Something I did not know, could come in handy..

I wish when my nephew was badly burned someone had known this.

A young man sprinkling his lawn and bushes with pesticides wanted to check the contents of the barrel to see how much pesticide remained in it. He raised the cover and lit his lighter; the vapors ignited and engulfed him He jumped from his truck, screaming.

His neighbor came out of her house with a dozen eggs and a bowl yelling: "bring me some more eggs!"

She broke them, separating the whites from the yolks.
The neighbor woman helped her to apply the whites onto the young man's face.

When the ambulance arrived and the EMTs saw the young man, they asked who had done this. Everyone pointed to the lady in charge.

They congratulated her and said: "You have saved his face."

By the end of the summer, the young man brought the lady a bouquet of roses to thank her. His face was like a baby's skin.
A Healing Miracle for Burns:

Keep in mind this treatment of burns is being included in teaching beginner fireman. First Aid consists of first spraying cold water on the affected area until the heat is reduced which stops the continued burning of all layers of the skin. Then, spread the egg whites onto the affected area.

One woman burned a large part of her hand with boiling water. In spite of the pain, she ran cold faucet water on her hand, separated 2 egg whites from the yolks, beat them slightly and dipped her hand in the solution. The whites then dried and formed a protective layer.

She later learned that the egg white is a natural collagen and continued during at least one hour to apply layer upon layer of beaten egg white. By afternoon she no longer felt any pain and the next day there was hardly a trace of the burn. 10 days later, no trace was left at all and her skin had regained its normal color. The burned area was totally regenerated thanks to the collagen in the egg whites, a placenta full of vitamins.

Since this information could be helpful to everyone: Please share it!

FOODS TO FIGHT DEPRESSION

  Source:https://www.facebook.com/NewLifePhysiotherapy
Foods containing carbohydrates, magnesium, omega and vitamins & minerals ( vitamin B1 , B2, folic acid) helps in producing serotonin which uplifts our mood and fights stress.

Rice,potatoes, pasta, idlis,bread,coconuts, honey,spinach,walnuts,cheese,eggs, cherry tomatoes,whole grains, red beans, dark chocolate, salmon, turkey, oyster,beetroot, banana, sweet potato, yogurt .
Carbohydrates or the foods which increases weight should be eaten in moderation.

ARE YOU SUFFERING FROM CLINICAL DEPRESSION ??

Source: https://www.facebook.com/NewLifePhysiotherapy 

I cannot sleep , I am restless...CLINICAL DEPRESSION ! Are you suffering from it? Find out...

Clinical depression is a state in which a person losses interest in everything and becomes restless, lethargic & suffers from insomnia or hyper insomnia.
* over eats or eats too little
* behavior & mood changes frequently
* gets irritated frequently
* develops I don't care attitude
* concentration gets affected during any work
*reacts or over reacts to people and to different situations

WAYS TO AVOID DEPRESSION

*AVOID ALCOHOL: it causes hypoglycemia and causes depression further.

*EXERCISE: vigorous exercise produces endorphins (happy hormones) which cause a natural high and an excellent way to fight depression.

* LISTEN MUSIC & RELAX : soothing music helps relax mind.

*INVOLVE IN YOUR FAVORITE ACTIVITIES: indulge in activities which relaxes and makes you happy but not in a habit which is socially and personally hampers.

*AVOID FRIED FOODS: they get digested slowly and makes you lethargic, sluggish and decreased mental alertness.

* YOGA: try doing few yoga poses and meditation. You will feel relaxed.

* WELL LIGHTED AMBIANCE: make your room well lighted bright , windows open, let the sunlight come in or go out as sunlight helps body to regulate melatonin which is responsible for preventing depression.
* SLEEP WELL: sleep of 7 hours is considered to be healthy. Rest your body well. Try reading a book if you are unable to sleep.

*BE POSITIVE: keep yourself strong and calm yourself. Attitude matters the most. Optimistic attitude helps the most. Smile !!!

STAY HAPPY!! STAY HEALTHY !!

25 AWESOME TIPS FOR BEAUTIFUL LIFE!!!

 Source: https://www.facebook.com/NewLifePhysiotherapy

1. Take a 10-30 minute walk every day. & while you walk, SMILE.
It is the ultimate antidepressant.
2. Sit in silence for at least 10 minutes each day.
3. When you wake up in the morning, Pray to ask God’s
guidance for your purpose, today.
4. Eat more foods that grow on trees and plants and eat less food
that is manufactured in plants.
5. Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.
6. Try to make at least three people smile each day.
7. Don’t waste your precious energy on gossip, energy vampires, issues of the past,
negative thoughts or things you cannot control.
Instead invest your energy in the positive present moment.
8. Eat breakfast like a king, lunch like a prince and dinner like a
college kid with a maxed out charge card.
9. Life isn’t fair, but it’s still good.
10. Life is too short to waste time hating anyone. Forgive them for
everything !
11. Don’t take yourself so seriously. No one else does.
12. You don’t have to win every argument. Agree to disagree.
13. Make peace with your past so it won’t spoil the present.
14. Don’t compare your life to others. You have no idea what
their journey is all about.
15. No one is in charge of your happiness except you.
16. Frame every so-called disaster with these words: ‘In five years,
will this matter?’
17. Help the needy, Be generous ! Be a ‘Giver’ not a ‘Taker’
18. What other people think of you is none of your business.
19. Time heals everything.
20. However good or bad a situation is, it will change.
21. Your job won’t take care of you when you are sick. Your
friends will. Stay in touch.
22. Envy is a waste of time. You already have all you need.
23. Each night before you go to bed ,Pray to God and Be thankful
for what you’ll accomplish, today !
24. Remember that you are too blessed to be stressed.
25.Share this to everyone on your list to help them lead a happier
life…!!!!

EXERCISES AND FITNESS TIPS FOR A HEALTHY HEART

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

• Strengthen your heart and cardiovascular system
• Improve your circulation and help your body use oxygen better
• Improve your heart failure symptoms
• Increase energy levels so you can do more activities without becoming tired or short of breath
• Increase endurance
• Lower blood pressure
• Improve muscle tone and strength
• Improve balance and joint flexibility
• Strengthen bones
• Help reduce body fat and help you reach a healthy weight
• Help reduce stress, tension, anxiety, and depression
• Boost self-image and self-esteem
• Improve sleep
• Make you feel more relaxed and rested
• Make you look fit and feel healthy

How Do I Get Started Exercising?

Before starting an exercise program, talk to your doctor about:

• Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
• Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
• Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.

What Type of Exercise Is Best?

• Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
• Cardiovascular or aerobic activity strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
• Strengthening, repeated muscle contractions (tightening) until the muscle becomes tired; for people with heart failure, many strengthening exercises are not recommended. (See below)

  What Are Examples of Aerobic Exercises?

  Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics. In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.
  

  What Should I Include in an Exercise Program?

  Every exercise session should include a warm-up, conditioning phase, and a cool-down.
• Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate), and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities, and the beginning of the activity at a low intensity level.
• Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don't over do it.
• Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still, or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.

  What Are Some Warm-Up Exercises?

  Every exercise session should start with a warm-up. Here are some stretching exercises you can try to get yourself started. Please check with your doctor before starting any exercise program. If any of the following exercises causes pain, do not continue the activity and seek the advice of a doctor or physical therapist.
  

  Exercise While Sitting

  While performing these exercises, maintain good posture. Keep your back straight; do not curve or slump your back. Make sure your movements are controlled and slow. Avoid quick, jerking movements. Do not bounce. Do not hold your breath during these exercises.
• Ankle pumping. Sit on the floor with your feet straight out in front of you. Keeping your heels on the floor, lift your toes up as far as you can. Hold for a count of five.
• Knee straightening. Raise your foot to fully straighten your knee out in front of you. Hold for a count of five. Lower your foot to the floor. Repeat on other side.
• Hip bending. Lift one knee up toward the ceiling. As you lower this knee, raise your other knee. Alternate each leg as if you were marching in place (while sitting.)
• Overhead reaching. Raise one arm straight over your head, with your palm facing away from you. Keep your elbow straight. Slowly lower your arm to your side. Repeat with other arm.
• Shoulder touching. Sit with your arms at your sides and your palms facing up. Bend your elbows until your hands are touching your shoulders. Lower your hands to your sides.
• Single arm lifts. Sit with your arms at your sides, fingers pointing toward the floor. Raise one arm out to your side, keeping your elbow straight and your palm facing down. Slowly lower your arm to your side. Repeat with your other arm.
• Shoulder shrugs. Keeping your back straight, lift your shoulders up and forward toward your ears. Release your shoulders down and back in a smooth circular motion.
• Arm circles. Sit with your arms at your sides, fingers pointing toward the floor. Raise both arms out from your sides (about 1 or 2 feet from your body). Keeping your elbows straight and your palms facing toward you, rotate your arms in small circles.
• Single shoulder circles. Bending one elbow, put your fingertips on your shoulder. Rotate your shoulder and elbow clockwise, then counter clockwise.

  Stretching Exercises

  While performing these exercises, make sure your movements are controlled and slow. Avoid quick, jerking movements. Stretch until a gentle pull is felt in your muscle. Hold each stretch without bouncing or causing pain for 20 to 30 seconds. Do not hold your breath during these exercises.
• Hamstring stretch. While standing, place one foot on a stool or chair, while holding onto a wall or sturdy object (such as a table). Choose a comfortable height that allows you to keep your knee straight. Slowly lean forward, keeping your back straight, and reach one hand down your shin until you feel a stretch in the back of your thigh. Relax, and then repeat with your other leg.
• Quadriceps stretch. Stand facing a wall, placing one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Try to touch your heel to your buttocks. Relax, and then repeat with your other leg.
• Calf stretch against wall. Stand facing the wall with your hands against the wall for support. Put one foot about 12 inches in front of the other. Bend your front knee, and keep your other leg straight. (Keep both heels on the floor.) To prevent injury, do not let your bent knee extend forward past your toes. Slowly lean forward until you feel a mild stretch in the calf of your straight leg. Relax, and then repeat with your other leg.
• Calf stretch on stairs. Stand on the stairs, holding a handrail or placing your hand on the wall for support. Place the ball of one foot on the stair. Lower your heel down toward the step below, until you feel a gentle pull in your calf. Switch legs.
• Knee pull. Lie on your back and flatten the small of your back onto the floor. Bend one knee and pull your bent leg toward your chest, until you feel a pull in your lower back. Try to keep your head on the floor, but do not strain yourself. Gently lower your leg, and then repeat with your other leg.
• Groin stretch. Lie on your back with your knees bent and the soles of your feet together. Slowly lower your knees to the floor until you feel a gentle pull in your groin and inner thighs.
• Overhead arm pull. Lock your fingers together, with your palms facing out (or hold onto a towel so your hands are shoulder width apart). Extend your arms out in front of you with your elbows straight. Lift your arms to shoulder height. Raise your arms overhead until you feel a gentle pull in your chest or shoulders.
• Behind back arm raise. At waist level, put your hands behind your back, locking your fingers together (or hold onto a towel so your hands are shoulder width apart). Straighten your elbows and raise your arms upward until you feel a gentle pull in your chest or shoulders.
• Side bends. Stand straight with your legs about shoulder width apart. Reach over your head with one arm, elbow bent, sliding the opposite arm and hand down your thigh, toward your knee. Hold the stretch until you feel a gentle pull at your side. Repeat with other side.
• Double shoulder circles. While bending your elbows, put your fingertips on your shoulders. Rotate your shoulders and elbows clockwise, then counter clockwise, as if drawing large circles with both elbows. Repeat in each direction.
• Leg circles. Hold onto a chair or other sturdy object for balance. Lift one leg straight behind you, keeping both knees straight. Rotate your leg clockwise, then counter clockwise, as if drawing small circles with your foot. (You should feel the movement at your hip joint). Repeat in each direction, with each leg.
• Meet a Physiotherapist to learn and do the exercise in a proper way to get the right results. 

• How Can I Avoid Overdoing Exercise?

  Here are a few guidelines to keep yourself from doing too much exercise or exercising too vigorously:
• Gradually increase your activity level, especially if you have not been exercising regularly.
• Wait at least one and a half hours after eating a meal before exercising.
• When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
• Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool-down after the activity. Stretching can be done while standing or sitting.
• Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
• Keep an exercise record.

How Can I Stick With Exercise?

• Have fun! Choose a type of exercise that you enjoy. You'll be more likely to stick with it if you enjoy the activity. Here are some questions you can think about before choosing a routine:
• What physical activities do I enjoy?
• Do I prefer group or individual activities?
• What programs best fit my schedule?
• Do I have physical conditions that limit my choice of exercise?
• What goals do I have in mind? (For example, losing weight, strengthening muscles, or improving flexibility)
• Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
• Find an exercise "buddy." This will help you stay motivated.

Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

General Workout Tips for People With Heart Failure

If you have heart failure:

• Be sure any exercise is paced and balanced with rest.
• Avoid isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
• Don't exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking.
• Make sure you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water. Follow your doctor's guidelines about how much fluid you can have in a day.
• Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on the heart.
• Steer clear of exercise in hilly areas. If you must walk in steep areas, make sure you slow down when going uphill to avoid working too hard. Monitor your heart rate closely.
• If your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.

  Exercise Precautions

  There are many precautions to take when developing an exercise program. Here are some tips.
• Stop the exercise if you become overly fatigued or short of breath; discuss the symptoms with your doctor or schedule an appointment for evaluation.
• Do not exercise if you are not feeling well or have a fever. You should wait a few days after all symptoms disappear before restarting the exercise program, unless your doctor gives other directions.
• If you experience shortness of breath or increased fatigue during any activity, slow down or stop the activity. Elevate your feet when resting. If you continue to have shortness of breath, call your doctor. The doctor may make changes in medications, diet, or fluid restrictions.
• Stop the activity if you develop a rapid or irregular heartbeat or have heart palpitations. Check your pulse after you have rested for 15 minutes. If it's still above 120-150 beats per minute, call the doctor for further instructions.

If you experience pain:

• Don't ignore it. If you have chest pain or pain anywhere else in the body, stop doing the exercise. Performing an activity while in pain may cause stress or damage to the joints.

Stop the exercise and rest if you:

• Have chest pain
• Feel weak
• Are dizzy or lightheaded
• Have unexplained weight gain or swelling (call the doctor right away)
• Have pressure or pain in the chest, neck, arm, jaw, or shoulder
• Have any other symptoms that cause concern

Call the doctor if you have symptoms that do not go away.
STAY HEALTHY !! STAY HAPPY !!