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5 Stretching Exercises to Take a Break From Sitting

5 Stretching Exercises to Take a Break From Sitting

Stretching Exercises, body stretching
With the comfort of getting the maximum of our tasks done at our fingertip today, we are becoming lazier day by day to get up move, which is actually no less than a slow poison to our health.

Seated all day, our physical movements are almost becoming zero which is extremely bad for our joints as well as our overall health. We are so much getting attached to sitting be at work or home, that our neck, shoulders and mainly our back is paying for our immobility with chronic aches. Don’t worry, we have curated some pretty simple stretches for your tightening muscles, sores and sprains, enough to keep them healthy and working for a long term, here are they;

1. Office Chair Back Stretch
Office Chair Back Stretch
If sitting all day at work is making your back hurt, try this chair exercise to give your back a good stretch. Sit with your back straight. Take your both hands behind the office chair and try to reach them. Once you have a good hold, arch your back and move your chest forward. Hold for 30 seconds and repeat. This will also open up your chest well and good. To avoid back damage from constant sitting, always use back support for your office chair if you don’t feel comfortable.

2. Hamstring Stretch

Hamstring Stretch

Stretching exercises for legs becomes extremely important if you are seated all day because or else your joints will become stiff and in no time you may develop Knee Osteoarthritis. A regular stretch of hamstrings can improve the range of motion of legs as well as prevent back pain, sciatica or other hip and back related problems from developing.

To perform the stretch, lay down on your back with both feet flat and your hips and lower back pressing into the floor. Slowly, lift your right leg up to the ceiling and grab behind your thigh, calf, or ankle depending on your flexibility using both your hands. Extend the leg as straight as possible, without locking out the knee. To increase the stretch, flex through the foot. Hold for 60 seconds and repeat with the other.

3. Hip Release
Remedies to Treat Knee Pain, Hip Release
Due to the sedentary lifestyle, hip flexors can become tight and painful with time. To release the tension, kneel on the floor and put your left leg forward at a 90° angle with your right foot in the same kneeling position. Gently, press your hips forward until you start feeling a stretch. Raise your right hand above your head for an added stretch. Hold for 10-15 seconds and then switch sides. Hip releases can also benefit those having lower back pain.

4. Neck Release

A tight sore neck is common today due to staring at a computer for hours and crouching over the phone without a break. To release neck stress, sit with your back straight and relax your shoulders. Place your hands behind the back of the neck and clasp your fingers together tightly. Tuck your chin and roll your head forward until your chin meets your chest. Hold for 3-5 seconds and come back up. Repeat.

5. The One Arm Hug

Your hands and shoulders are constantly resting on the laptop/phone whether at work/home. Lack of mobility in them can tighten up the muscles which can be loosened up by performing one of the best sitting exercises – one arm hug.

Sit straight. Take your right arm across your body and place it on the back of your left shoulder. To stretch a bit deeper, use your left arm to push back on the elbow of the right one. Feel this stretch on the outside of your arm and shoulder. Hold for 30 seconds and repeat.

Benefits of Stretching
Stretching not only refreshes our body but can also revitalize our mind. It increases the blood flow to tight joints and muscles, making us feel energized throughout the day. It improves flexibility and range of motion of joints thus preventing from any kind of chronic pain to develop slowly, and with the use of Ultrasound therapy devices along with the above stretching exercises, the pain will become a thing of the past undoubtedly.

Health Tip
Never sit continuously for hours. Keep changing your sitting position at the office/home, take a break. Move around if you can or stretch sitting on your chair itself to keep your joints healthy and strong.

7 Post-Workout Pain Relief Measures To Calm Sore Muscles

7 Post-Workout Pain Relief Measures To Calm Sore Muscles

No pain, no gain, the exercise motto, is indeed inspiring and true but it can cost your muscles and joints to an extent that you may end up causing chronic or even unrepairable damage to them.

Our muscles are already constantly working while we walking, climbing, standing, all day and when you hit the gym, their responsibilities double up. Although it is true that muscles get stronger by breaking down first but, its the rebuilding process after a workout where the real magic happens. Workout damage the muscle fibers which are then repaired or replaced through a cellular process where the muscle fibres fuse together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).

Muscle soreness occurs when your gym workout cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness, or DOMS. Slight swelling, stiffness, reduced range of motions in the affected joints, increased tenderness and reduced strength in the affected muscles are what one may face along with muscle soreness. Typically it should last a day or two but, if you feel ‘I can’t move a bit’ type of pain, then that muscle soreness is something big and bad which needs to be taken care of.

You can either counter gym pain with certain preventive steps or deal with it after with the below muscle pain remedies.

1. Stretch it out

post workout, Stretch it out
Your muscles contract and the muscle fibers shorten during a workout, stretching them a bit will release the tightness and promote mobility and can lead to a faster recovery. Stretch your muscles until it feels pretty tight, hold for 5-10 seconds and release. If it’s too painful to even think about stretching, skip it.

2. Move it 
post workout, Move it 
If your body hurts after your first day at a gym or otherwise, don’t decide to become a couch potato. Of course, the last thing you want to do when everything hurts is to move, but that’s exactly what you need to do. Sore muscles are the signs that your muscles have been stretched, keep it going by moving. Light activities like walking, swimming, yoga etc., which are termed as “Active Recovery,” will increase circulation and improve the blood flow throughout the body that carries nutrients and oxygen required for muscle repair.

3. Hydrate
post workout, Hydrate
We sweat a lot while working out and dehydration can make your muscle soreness and muscle cramps even worse. When muscles break down, they release waste products and toxins that need to be filtered out of the body and nothing better than water can do that job. Hence, it is important to stay hydrated to treat the pain after a gym workout.

4. Ice and Heat it 
post workout, Ice and Heat it
If there’s swelling – ice it and if it’s simple sore – heat it. Ice reduces inflammation and heat improves blood flow. Alternating ice and heat therapy will speed up the muscle recovery process. You can also take a warm Epsom bath to loosen up the tight muscles.

5. Have protein
peanut butter, protein
Protein is a critical nutrient for building and maintaining muscle, hence your sore muscles need protein to repair itself. People who work out, need for about 1.4 to 2 grams of protein per kilogram of body weight, while for an active person who’s 150 pounds, about 95 to 136 grams per day is necessary.

6. Massage 
therapy, massage
A 20-minute massage can be an effective muscle pain remedy if done right. Use a foam roller to massage your sore muscles or ask your friend or spouse to give you a good massage to relax the tight sore muscles and soothe muscle aches.

7. Treat it right 
Muscle soreness should never be taken lightly. Swelling, cramps, pulled hamstring, anything can follow if muscles are not treated rightly. Hence, it is necessary to check its severity and treat it timely to avoid excess damage. Using an ultrasound and TENS therapy for post-workout pain is said to have proven results of faster muscle recovery.

Whatever it is, don’t stop your workout, get moving and get going!