Skip to main content

Tips and exercise for good bone care

Stay active and care your bones!!!

It is considered that exercising with arthritis could harm joints and cause more pain. But exercise is regarded as the most effective treatment for pain reduction and improvement in joint movements.

The range of motion or flexibility exercises


Leg extension

  • In a sitting position, place your hands-on chair and hold it, this will help to grab support.
  • Lift your foot off the floor and then pull your hands to your hips.
  • Now press your heel away from you until your leg is straight and your heel is just off the floor.
  • Hold for a slow count of five, then return to the starting position.
  • Repeat 6–8 times on each leg.

Hand and wrist rotation

  • You can perform this by sitting on the table or by standing.
  • Extend your hand slowly.
  • With other hand rotate wrist clock-wise or anti-clockwise. 2-3 times slowly.
  • By holding fingers stretch palm in front and back position. Keep hold in stretch till the count of 5 or as bearable.
  • Repeat this for 4-5 times. Release the stretch if you feel pain.

Strengthening exercises


Arm press

·      - By standing with face towards a wall and your feet slightly apart, bend arms bent at the elbows and hands at shoulder height.
·      - Lean your body forwards towards the wall by bending your elbows in a controlled movement.
·      - Push your body back to the starting position.

Wrist Curls

  • While sitting, position your wrists so that they are just beyond your knees.
  •  Keep with your wrists flat, with dumbbells resting on your fingers.
  •  In one movement, curl your fingers up, followed by your wrists.
  •  Hold for two seconds then slowly lower back down.
  •  While sitting, position your wrists so that they are just beyond your knees.
  •  Keep with your wrists flat, with dumbbells resting on your fingers.
  •   In one movement, curl your fingers up, followed by your wrists.
  •  Hold for two seconds then slowly lower back down.
  •  Aquatic (water) exercises

Rotation

  • These are exercises done in the pool.
  • Slow walking, hand rotation, and leg extension are recommended.
  • These exercises help to build joint flexibility.   
  • These exercises are to be done under guidance. 

Other activities

 Dog Walking

  • A simple walk around the garden or ground with your dog
  • Walking also helps to increase mobility.
  • It is advisable to use grip shoes.
  • Slow and steady walk on the plain surface is recommended.

 Gardening
  • Gardening helps movements of various small joints of the hand.
  • Engage yourself in the gardening activity.
  • Gardening is good to gain flexibility for the overall body.
  • Gardening also strengthens joints.
  • It decreases blood pressure and cholesterol levels.
  • Avoid sharp tools and injuries.

Movements to avoid

  • Avoid activities such as jumping, running as they can lead to swelling. 
  •  Avoid jerky, rapid movements in general
  • Perform exercises with slow, controlled movements
  • Avoid exercises in which involves bending forward at the waist and twisting
  • Avoid monotonous exercise routines. 


It is important to care about our bones, as they start losing their strength with increasing age. 
Labels:

Comments

Post a Comment

Popular posts from this blog

5 Amazing Home Remedies For Cold And Cough For Babies

There is no other feeling worse than to see your little one sick. Waiting in the queue and listening to yelling and crying babies at pediatrics can make you and your baby feel sicker.  List of medicines, the energy, time and poor babies fight against its taste is a whole new story; aftermath chemical reactions of those chemicals in the body is better not to be discussed! Babies immune system is still developing and hence they can acquire cold and cough easily. It is always good to use home remedies for babies to treat common cold and cough. Home Remedies For Cold And Cough For Babies So here are some home remedies for babies: 1. Carom Seeds + Flaxseed Although burning of carom seeds and hovering your baby over its smoke is not recommended, you can always roast a good amount of carom and flax seed in a pan and as the aroma starts to release, put it in a cotton cloth and tie to form a bulb. Hover this bulb in front of your babies nostrils and mouth. Also, dab...
Post a Comment
Read more

How to grow long thicken hair with Onion - Secret Strategy Revealed

Onions actually are superfood as they make food tastier, they are a well-kept secret for flawless, beautiful skin and well known for gaining healthy hairs. Here are few ways to grow long thicken hair with the help of “our friend” ONION; Step 1: Peel off the outer layer (skin) of onion and chop it roughly into small pieces. Step 2: Place it in a blender and blend at medium speed, until you get a smooth pulp. Step 3: Pour this pulp through a strainer or a muslin cloth and squeeze it to extract its juice. Step 4: Mix the juice with almond, olive or coconut oil. For best results use organic cold pressed oils. Step 5: Apply this mix to your scalp and roots and thoroughly massage it. Put on a shower cap if you feel the onion smell is too strong. Step 6: Rinse off with mild natural shampoo after 30-45 minutes. Repeat this process once or twice a week. Many believe onion juice for healthy hair is a myth, contrary its a fact! So grab an onion today and schedule a hir r...
Post a Comment
Read more

14 Amazing Homemade Tips For Faster Hair Growth

Due to many external and internal reasons, the growth of hairs become stagnant. There are many homemade recipes by which we can grow our hairs naturally and without any harmful chemicals or medication. Homemade tips to grow your hair Faster Here are few homemade tips to grow your hair faster 1. Onion Juice Grate an onion and squeeze out its juice. Apply once a week and always wash it off with warm water and mild shampoo 2. Apple Cider Vinegar  Take a cotton ball dip in apple cider vinegar and dab it on the scalp. Repeat it once a week and feel your hair grow faster 3. Aloe Vera Gel Since ages, it is used on hairs. Now you can find ready-made aloe vera-gels available in the market. 4. Honey Honey is rich in iron and many other minerals which are good for hairs. Gently massage your hairs before washing. 5. Tea Apply a mixture of used tea on hairs to make them long and healthy. Rice Water For Hair Growth- Soak rice in water afro m...
Post a Comment
Read more