Pelvic floor & Deep core exercise

 

Pelvic floor and deep core exercises are crucial for maintaining good overall health and well-being, especially for those who have back pain or pelvic issues. These exercises help to strengthen the muscles in the lower abdominal area and pelvic floor, which can help to improve stability, support, and overall strength of the lower back and pelvis region.

Here are some important pelvic floor and deep core exercises that can help to improve lower back pain:

1. Bridge Pose: Lie on your back with your knees bent and feet flat on the floor, and press into your heels to lift your pelvis off the floor. Hold for 5-10 breaths and repeat 2-3 times.

2. Bird-Dog: Get on all fours, with your hands directly below your shoulders and your knees below your hips. As you breathe in, lift your right arm and left leg straight out towards the ceiling, and then bring them back to the starting position. Repeat on the other side.

3. Side Plank: Lie on your left side, with your left elbow directly below your shoulder. Raise your hips so that your body makes a straight line from your head to your feet. Hold this position for 5-10 breaths and repeat on the other side.

4. Pelvic Floor Curls: Lie on your back with your knees bent and feet flat on the floor. Press your lower back into the ground, and lift your pelvis a few inches off the floor. Hold for a few seconds, and repeat 10 times.

5. Cobra Pose: Lie on your stomach, with your palms on the floor below your shoulders. As you exhale, lift your chest off the floor, while keeping your buttocks and legs on the ground. Hold for 10 breaths, and repeat 2-3 times.

Remember to perform these exercises slowly and gently, and avoid any exercise that causes pain or discomfort. It is recommended to consult a qualified physiotherapist or doctor before starting any exercise routine, especially if you have back pain or pelvic issues.

Physiotherapy Exercises For lumbar disc herniation

  Lumbar Disc Herniation Exercises

  Exercises are an important part of treating lumbar disc herniation because they can help to improve movement, relieve pain, and strengthen surrounding muscles, ligaments, and tendons, which can help prevent recurrent herniations.

By strengthening the muscles in the body, especially those in the abdomen, back, and glutes, individuals can improve their overall posture and core strength, which can help to reduce the pressure on the lumbar disc and prevent future herniations.

In addition, exercises can also help to improve range of motion in the lower back, which can help to reduce the pain associated with a herniated disc.

Exercises can be customized to the specific needs and abilities of individuals, and a trained physiotherapist can provide guidance on the most appropriate exercises for each individual case.

 These exercises are designed to help relieve pain, improve movement and stability, and strengthen surrounding muscles, ligaments and tendons.

Here are some exercises that you can do:

1. Cat-Cow Pose: Begin on hands and knees, with your hips over your knees and your shoulders over your wrists. As you exhale, drop your belly toward the floor, and curl your tailbone up toward the ceiling, as though you are making the shape of a cow with your spine. As you inhale, raise your head, and arch your back up like the shape of a cat. Repeat this movement for ten repetitions.

2. Bird Dog: Get on all fours, with your hands directly below your shoulders and your knees below your hips. As you inhale, lift one arm towards the ceiling while simultaneously lifting the opposite leg straight to the back. As you exhale, return to the starting position. Repeat this movement for ten repetitions on each side.

3. Side Plank: Lie on your left side, with your left elbow directly below your shoulder. Raise your hips so that your body makes a straight line from your head to your feet. Hold this position for ten long breaths. Repeat the exercise on the other side.

4. Knees-to-Chest: Laying on your back, lift your legs to bring your knees to your chest. Hold this position for ten long breaths. Repeat this movement for ten repetitions.

5. Child's Pose: Start by kneeling on the floor, with your toes pointing back and your knees wide apart. Lower your tummy to the floor, while extending your arms forward. Hold this position for 30 seconds and repeat for two to three sets.

6. Cobra Position: Lie on your stomach, with your palms on the floor below your shoulders. Exhale and lift your chest off the floor, while keeping your buttocks and legs on the ground. Hold this position for ten long breaths.

Remember that these exercises should be done under the guidance of a trained physiotherapist or physician, who can ensure that you are doing them correctly, and that you are not putting unnecessary stress on your back.

How to do weight loss in 30 days with exercises

30 Days Weight Loss Exercises Regime

 

Exercise is important for weight loss, and there are many effective exercises that you can do to help you reach your weight loss goals. Here are some exercises that can help you lose weight in 30 days:

1. Walking - Walking is a great way to burn calories and burn fat, and it is also easy and accessible for most people. Try to take a 30 minute walk every day, and aim for a brisk pace.

2. Jogging - If you are able to jog, it is an even more effective way to burn calories than walking. Aim for a 20-30 minute jog a few times a week.

3. Strength Training - Strength training with weights or resistance bands can help to build lean muscle, which helps to boost your metabolism and burn more calories. Aim to do strength training 2-3 times per week, and focus on compound exercises that work multiple muscle groups at once.

4. Cardio - Cardio exercises such as biking, swimming, or the elliptical machine are another effective way to burn calories and help you lose weight. Aim for 20-30 minutes of cardio a few times a week.

5. Yoga - Yoga is a great way to improve flexibility, reduce stress, and boost your metabolism, all of which can help you lose weight. Aim for 20-30 minutes of yoga a few times a week.

6. Swimming - Swimming is a low-impact exercise that is great for burning calories and improving cardio fitness. Aim for 20-30 minutes of swimming a few times a week.

7. Jumping Jacks - Jumping jacks are an easy and simple exercise that can help to boost your metabolism and burn calories. Aim for 20-30 minutes of jumping jacks a few times a week.

8. Planks - Planks are a great core exercise that can help to strengthen your abs and back, while also helping to burn calories. Aim for 20-30 minutes of planks a few times a week.

Remember, the key to successful weight loss is to make small, sustainable changes to your lifestyle that you can stick with for the long-term. It is important to start with smaller goals and work your way up to larger ones.

How to Get rid of your neck pain

                

                       Say No To Neck Pain

 Neck pain is a common and often frustrating problem that can make daily tasks and activities difficult. There are many causes of neck pain, including poor posture, muscle strain, or an underlying medical condition. To treat neck pain, it's important to identify the underlying cause and find the right treatment.

One of the most effective ways to get rid of neck pain is through physical therapy. Physical therapists can help you identify areas of weakness, give you targeted exercises to strengthen weakened muscles, and provide expert advice on technique and alignment.

In addition to physical therapy, there are several things you can do at home to treat and prevent neck pain. These include:

Practicing good posture: Poor posture can put excess strain on your neck and back, leading to pain and stiffness. Make sure to sit or stand up straight with your shoulders back, and avoid slouching or hunching over.

Stretching and strengthening exercises: Regular stretching exercises can help to increase your range of motion and flexibility, while strengthening exercises can help to build more support and stability in the area.

Avoiding prolonged use of electronic devices: Spending too much time staring down at your phone, tablet, or computer can put strain on your neck, causing pain and stiffness. Make sure to take regular breaks, use proper posture, and consider using a supportive pillow or stand.

Avoiding excessive or sudden movements: Sudden, jerky movements can put strain on your neck, leading to pain and discomfort. Make sure to move slowly and smoothly when turning your head or lifting objects.

It's important to remember that if your neck pain persists or worsens, it's important to see a doctor or healthcare professional for a proper diagnosis and treatment plan. They may recommend additional treatments such as pain medication, injections, or surgery.