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Common Causes of Neck Pain and Relieving Neck Pain.
Common causes of neck pain and relieving neck pain.
6 out of 10 people are likely to have experienced neck pain at some point in their lives, if they have a sitting job. The most common cause associated with neck pain is the overuse injury due to sitting in a hunched over position for too long. When a muscle stays in a position for too long, it may become stiff and cause pain. This is especially common for people who are inactive. Other common and less severe causes include bad sleeping posture and wrong pillow choice. Overuse injury can be prevented and relived through a simple method known as stretching. When we stretch a muscle, our goal is to bring the muscle in its natural state. Stretching relieves pain and releases any tension present in the affected area.
Poor Posture
Long periods of time spent slouching or hunched over a computer screen can lead to forward head posture, which places extra stress on the neck. Repeatedly looking straight down at a phone or tablet may also cause pain. Try to sit upright with neutral spine. Move and turn your neck regularly during the day.
Bad sleeping posture:
It is better to sleep on your side or back. Belly sleeping causes strain on the spine which can result in pain.
Pillow choice:
If you sleep on your side, make sure that the pillow is high enough to support the neutral position of spine, If the pillow is low it will cause lateral flexion of spine and overuse injury.
If you sleep on the back then the pillow should be low and flat so that it does not cause dorsal flexion of the spine.
Prevention:
Inactive and overused muscles both cause problems. Inactive muscles tent to get weaker due to lack of movement and overused muscles become stiff and rigid. The best preventive methods are
1. Being active and exercising regularly.
2. Strengthening and stretching neck muscles.
Watch this video as we explain and demonstrate simple stretching exercises which you can do anywhere and anytime.
Stretching:
Backward Bending
Gradually lower the chin toward the chest and look downward while only moving the head. Once the head has been flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to neutral position.
Forward Bending
Gently extend the neck by looking upward and bringing the head backward while keeping the shoulders and back stationary. Once the head has gone back as far as it can go without increasing pain, try to hold the stretch for 5 seconds before returning the head to neutral (starting) position.
During a neck extension exercise, the stretch is felt along the front of the neck through the throat.
Bending Side to Side
Slowly bend the head to one side, such as by bringing the left ear toward the left shoulder. During this stretch, the shoulders and back remain still while the neck flexes laterally to the side. Once the head has flexed as far as it can comfortably go to the side, try to hold the stretch for 5 seconds before returning the head to neutral position. This stretch is then repeated in the opposite direction.
Neck Rotation Side to Side
While keeping the back straight and shoulders still, gradually turn the head to the left as far as it can naturally go without increasing pain. Once the head has reached its rotation limit, hold the stretch for 5 seconds before bringing it back to neutral position. This same stretch is then repeated to the right.
Working your upper body through compound exercises indirectly engages your neck muscles which will strengthen them overtime. Exercises that directly engage the neck muscles may not be suitable for everyone and have a risk of injury if the neck muscles are presently weak due to lack of movement. The exercises that work your neck are the deadlift, shoulder press, lateral raise, shoulder shrugs, and upright row. If you are a regular gym goer or athlete and interested in strengthening and hypertrophy of the neck muscles you can include neck isolation exercises like neck ups, neck extensions, isometric neck flexion and extensions. Advanced individuals can go for neck bridge exercise.
Supplementation:
Taking a multivitamin and multimineral supplement may help improve neck pain caused by general weakness of muscles.
Shop Multivitamin and Multimineral Supplements Here!
Other Causes:
Other more serious causes include, Muscle or spinal injury due to impact or sudden jerk(whiplash), herniated(slip) disk, narrowing of the spine due to aging, Arthritis and fracture of the vertebra.
These cases require medical treatment which will include medications accompanied with physiotherapy. Chronic neck pain may be a cause of serious underlying issue. Consult your doctor if the pain persists for more than 10-15 days.
Article by Coach Rehan
Certified Personal Training
Certified Strength and Conditioning Coach
Certified Nutritionist
Why we experience constipation on low carb diet?
Reducing carbohydrates from the diet naturally reduces our total fiber intake.
Lack of fiber intake can impair the bowel movement. When we reduce our carb intake when dieting we naturally increase our protein intake which we know that helps in boosting our metabolism and also help in building lean muscles.
Our gut is not used to digesting high protein diet and it takes few days for the digestive system to adjust to the new diet.
We need to be well hydrated for the smooth and regular bowel movements. Water and minerals lost by sweat and heat can impair bowel movement.
Natural Remedies to treat and prevent constipation?
1. Eat more fiber.
Eat more vegetables.
- Consider Supplementary Sources of Fiber.
Consume Ispagol husk and Basil Seeds(Tukh Malanga) as supplementary fiber sources. 2-3 times a day. Mix them in water.
- Drink More water
Make sure to drink 12-14 glass of water daily. To keep yourself hydrated. - Consume Electrolyte Water
Add some pink salt in your water to make it electrolyte water. To keep yourself hydrated and mineral balanced. - Consume Coconut Oil (MCT Oil)
MCT oil can help increase bowel movement. 1 tablespoon of Coconut oil has 120kcal (calories) - Take a Magnesium Supplement
Magnesium supplementation can have a laxative effect and magnesium is also needed for proper muscle contraction of the bowels. Dosage should be between 300-500mg.
Article By
Coach Rehan
USA Qualified Health Coach
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Effects of Fasting on Human Growth Hormone
Fasting has been a popular trend in the health and fitness industry, with many people using it as a tool to promote weight loss and improve overall health. But did you know that fasting can also have an impact on human growth hormone (HGH) levels in the body? In this article, we’ll explore the effects of fasting on HGH and what it means for your health and fitness goals.
What is human growth hormone (HGH)?
Human growth hormone is a hormone that is naturally produced by the pituitary gland in the brain. It plays a vital role in growth and development during childhood and adolescence, but it also has many other important functions in the body. HGH helps to regulate body composition, metabolism, and bone and muscle growth, among other things.
How does fasting affect HGH levels?
Research has shown that fasting can increase HGH levels in the body. When the body is in a fasted state, it produces more HGH to help maintain energy levels and preserve lean muscle mass. Studies have found that HGH levels can increase by up to five times during a fast, with the most significant increases occurring after 24 hours of fasting.
What are the benefits of increased HGH levels?
Increased HGH levels have been linked to several health benefits, including:
-
Fat loss: HGH helps to stimulate the breakdown of fat cells and promotes the use of fat for energy.
-
Muscle growth: HGH promotes muscle growth and helps to preserve lean muscle mass during periods of calorie restriction.
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Anti-aging effects: HGH has been shown to improve skin elasticity, reduce wrinkles, and improve overall skin health.
-
Improved bone density: HGH plays a vital role in bone growth and maintenance, and increased HGH levels can help to improve bone density and reduce the risk of osteoporosis.
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Improved cognitive function: HGH has been linked to improved memory, focus, and overall cognitive function.
Conclusion
In summary, fasting can have a significant impact on HGH levels in the body, which can lead to several health benefits, including fat loss, muscle growth, improved bone density, and anti-aging effects. However, it’s essential to note that prolonged fasting can also have negative effects on the body, such as muscle loss and decreased metabolic rate. Therefore, it’s important to approach fasting with caution and to speak with a healthcare professional before starting a fasting regimen. Incorporating a healthy diet and regular exercise into your lifestyle can also help to promote optimal HGH levels and overall health and wellness.
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What Socrates and Bruce Lee have in common!
Physical fitness is a vital aspect of a healthy life,
and both Socrates and Bruce Lee understood the importance of maintaining a
strong and healthy body. While they may have come from vastly different time
periods and cultures, their perspectives on physical fitness are still relevant
today.
Socrates, the famous philosopher from ancient Greece,
believed that the body and mind were interconnected, and that physical fitness
was necessary to achieve a sound mind. He practiced what he preached, often
walking long distances and participating in athletic contests. Socrates
believed that physical fitness helped to reduce anxiety and promote mental
clarity, allowing individuals to better focus on their goals and pursue their
passions.
Bruce Lee, on the other hand, was a martial artist and
actor who became a pop culture icon in the 1970s. He saw physical fitness as an
essential part of mastering the art of martial arts, and he believed that
training the body and mind together was necessary to achieve true physical and
mental strength. Lee was known for his intense training regimen, which included
strength training, endurance training, and martial arts practice. He emphasized
the importance of consistency and discipline, believing that a strong will was
just as important as a strong body.
Despite their different backgrounds, both Socrates and
Bruce Lee believed that physical fitness was a key component of a well-rounded
and fulfilling life. They recognized that physical health and mental health
were intertwined and that a strong body was necessary to support a strong mind.
Their perspectives on physical fitness are still relevant today, and their
legacies continue to inspire people to prioritize their health and wellbeing.
In conclusion,
physical fitness is crucial for a healthy and fulfilling life, and the
perspectives of Socrates and Bruce Lee on this topic are worth considering. By
prioritizing physical fitness and mental wellbeing together, individuals can
achieve true physical and mental strength, just as these two great thinkers and
practitioners did in their own lives. Whether through athletic training,
martial arts practice, or simply taking care of one’s body through regular
exercise and healthy eating, physical fitness is a vital component of a
well-lived life.
Article By
Coach Rehan
USA Qualified Health Coach
Personal Trainer – Nutritionist – Strength and Conditioning Coach
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