Balance your spine-Stretch : -

                   Learn how to sit, stand, move and exercise in a balanced manner to reduce the neck and lower back pain to a great extent.
                   Learn how to sit, stand, move and exercise in a balanced manner to reduce the neck and lower back pain to a great extent
                   STRETCHING regularly and correctly is one of the three ways to protect the spine and keep the body in balance. Its relaxing effects contribute significantly to your ability to recuperate and tone up. Who hasn't suffered from low back pain or stiffness at one time or the other? Even children are not immune to it.
                   The spine has three natural curves and a change in one curve affects the other two. The thoracic or middle back area is less mobile because of the ribs attached to it. This results in the neck and lower back being very closely related and an injury to one can often harm the other.
                   For example, if you suffer from whiplash injury and the neck muscles are not repaired immediately, the lower back tries to compensate it by balancing the body and thereby over-stressing itself. This can decrease the pressure on the nerves of the neck and decrease the pain. But, unfortunately, now the lower back is prone to injuries due to the increased stress on it.
                   A similar situation often occurs if the lower back is injured. The neck compensates the injury by providing the balance needed to the body. This can lead to chronic problems later unless the muscle damage is repaired fast. Prevention, therefore is very important.
                   The pain in the neck and lower back is usually caused by stress or damaged muscles putting the spinal vertebrae and other related bones out of their normal positions.
                   The solution is three-fold. The first step is to learn how to sit, stand, move and exercise in a balanced manner to minimize muscle stress. Here are few tips for proper sitting:
                   Sit with your feet flat on the floor. Knee should level with or slightly above your buttocks. Sit as straight as you can and then relax about 10 to 15 minutes after that. This is a good sitting posture. When writing, use a flat surface and look downward instead of flexing your neck forward. When reading, keep your book in such a way that your head remains straight. Muscles in front of your neck, if kept tight, will restrict the blood flow to the thyroid gland which would slow down the metabolism. This would make the bodya gain weight.
                    The second important factor is to stretch the muscles that contract while sitting. The muscles involved are the hamstring muscles (back of the thigh), the muscles in front of the neck, the hip flexures and pectoris minor muscles (in the chest). The hamstring muscles can be stretched by standing with the legs straight and bending forward while maintaining your normal lower-back curve. Stretching can be done a few times a day for 30 to 40 seconds or more. The most effective time for stretching is when the muscles are warm from exercise. Stretching is extremely powerful in reducing stress and tension and in preventing lower back and neck pain.
                    The third important part is the musculoskeletal structure of the body. The exercise programme should be balanced as to give exercise to all the muscles. For example, many give exercise to the chest muscles ignoring the back. This can lead to an imbalance in the shoulder joints, neck and upper-back. Properly balanced training techniques can prevent the back and neck pains to a great extent.

Healthy Habits :-

                    Healthy habits that can be followed in daily routine life. These habits will improve blood circulation in the body and also increases the energy levels.
                    There are a few healthy habits which can be followed in daily routine life. These habits will improve blood circulation in the body and also increases the energy levels and fitness.
                     Exercise If you are planning to add a daily dose of exercise to your routine, this is the right time to start. There is nothing like an early morning walk to start with. A good brisk walk of about 30 minutes will recharge your batteries for the day. Half way round you could also exercise your joints by gently moving them around in different directions. If you are in your 30s, you could also jog for a brief while. People with arthritis must avoid jogging or too brisk walk. Avoid polluted areas for a walk. A couple of rounds in a nearby park will pump your spirits up. If you are game for company, motivate your neighbours to join. Some like walking alone. Such people can try taking a walkman along and listen to some good morning ragas.
                      A good walk in the evenings too is beneficial for health. When exercising outdoors in the winter time, choose all weather, well cushioned flat-soled shoes and thick cotton socks.

Breathe Well :-
                      Be aware of your breathing. Cold air may irritate the respiratory tract and bring on angina (chest pain) or asthma in certain people so make sure your breathing doesn’t feel restricted while exercising. If it does, stop immediately and go indoors.

Workplace workouts :-

                      Keep yourself fresh and energetic during work hours. These simple and easy methods can be followed for complete relaxation of the entire body.

                      Workplace sometimes becomes a place of stress and fatigue. People spend hours on the computer with high levels of concentration. This leads to fatigue and tiredness. To keep yourself fresh and energetic during work hours, a few methods can be followed which will give you complete relaxation to the entire body and you can work more efficiently.

                      Healthy and easy methods to reduce tiredness while at work :

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