Shifting from regular routine we are now spending whole day at home, yes I am talking about
Corona epidamic unwanted situation now in our life.
In every household middle aged and elderly people facing the problem of different types of body pain like leg, knee, hip joint etc. it common now a days. Specially women in this age bracket, work and spent long hour of time in kitchen standing alone.
Inflation in leg muscles, muscle cramps symptoms, muscle joint pain etc. we suffer.
For relief always avoid work standing for a long hour at kitchen, keep one high seating arrangement in kitchen or take rest in between standing. Vegetable cutting and peeling can be done in the dining table. Avoid cleaning/moping each room everyday, do it in alternate day. Sitting in floor folding your legs, those suffering from arthritis must avoid this practice. For cloth washing use only washing machine and keep water bucket of washroom at a height, as bending of body can harm for pain. Also not to carry waterful bucket.
Few exercise, not only for body fat removal but also for knee pain relief is helpful.
Sit in a chair, pull your two legs parallel to floor. Keep it for five second and put down. Do it ten times in three sitting, take a break of 30 second for each sitting. This is simple and good for knee pain removal.
"WALL SQUAT" or 'wall sit' also a good exercise for knee pain. Stand straight and wall should be your backrest. Now forward your two legs but body back rest with wall. In this condition try to get down. Leg position will be inverted 'L'. Don't get down full. As like you are sitting in a chair (actually without chair). Arthritis patient not to try this.
For shoulder pain relief, keep your body in sleep like position straight, put a folded towel in your shoulder back. Now, put pressure in towel with the help of your shoulder. Keep pressing 10 second. Then relax. Do this for 5 minutes. You will get relief.
For waist pain; exercise name 'BIRD DOG HOLD' is a good one.
Take the position of crawling. Shoulder, leg and hand should be straight. Take balance on left hand and lift your left leg back side parallel to floor. Hold this position for 10 second. Do the reverse with right hand and leg. Spinal cord should be straight all the time. Do 3 sitting.
Leg pain which may occur for long hour work in standing position. This is actually cuff muscle pain. WALL CUFF STRECH is a good exercise for this. Put your two palm on wall and keep your legs back side, apart from wall.Body position like sliding. Now take one leg forward and press wall by plam. By this back side leg muscle will get pressure. Keep it for 10 second. Do the same for another leg.Three sitting is required.
Few more tips for pain removal :
Before bed time at night keep your feet dip in luck warm water with bath salt or normal salt, you will get relax from leg pain. Before sleep keep a pillow below your legs to make a lift position of leg. For knee pain hot and cold compress is beneficial. At the time of TV watching or when you are relaxing grab a soft ball in palm and gently press. It is relaxing.
BIRD DIG HOLD
WALL CUFF STRECH
WALL SQUAT
Corona epidamic unwanted situation now in our life.
In every household middle aged and elderly people facing the problem of different types of body pain like leg, knee, hip joint etc. it common now a days. Specially women in this age bracket, work and spent long hour of time in kitchen standing alone.
Inflation in leg muscles, muscle cramps symptoms, muscle joint pain etc. we suffer.
For relief always avoid work standing for a long hour at kitchen, keep one high seating arrangement in kitchen or take rest in between standing. Vegetable cutting and peeling can be done in the dining table. Avoid cleaning/moping each room everyday, do it in alternate day. Sitting in floor folding your legs, those suffering from arthritis must avoid this practice. For cloth washing use only washing machine and keep water bucket of washroom at a height, as bending of body can harm for pain. Also not to carry waterful bucket.
Few exercise, not only for body fat removal but also for knee pain relief is helpful.
Sit in a chair, pull your two legs parallel to floor. Keep it for five second and put down. Do it ten times in three sitting, take a break of 30 second for each sitting. This is simple and good for knee pain removal.
"WALL SQUAT" or 'wall sit' also a good exercise for knee pain. Stand straight and wall should be your backrest. Now forward your two legs but body back rest with wall. In this condition try to get down. Leg position will be inverted 'L'. Don't get down full. As like you are sitting in a chair (actually without chair). Arthritis patient not to try this.
For shoulder pain relief, keep your body in sleep like position straight, put a folded towel in your shoulder back. Now, put pressure in towel with the help of your shoulder. Keep pressing 10 second. Then relax. Do this for 5 minutes. You will get relief.
For waist pain; exercise name 'BIRD DOG HOLD' is a good one.
Take the position of crawling. Shoulder, leg and hand should be straight. Take balance on left hand and lift your left leg back side parallel to floor. Hold this position for 10 second. Do the reverse with right hand and leg. Spinal cord should be straight all the time. Do 3 sitting.
Leg pain which may occur for long hour work in standing position. This is actually cuff muscle pain. WALL CUFF STRECH is a good exercise for this. Put your two palm on wall and keep your legs back side, apart from wall.Body position like sliding. Now take one leg forward and press wall by plam. By this back side leg muscle will get pressure. Keep it for 10 second. Do the same for another leg.Three sitting is required.
Few more tips for pain removal :
Before bed time at night keep your feet dip in luck warm water with bath salt or normal salt, you will get relax from leg pain. Before sleep keep a pillow below your legs to make a lift position of leg. For knee pain hot and cold compress is beneficial. At the time of TV watching or when you are relaxing grab a soft ball in palm and gently press. It is relaxing.
BIRD DIG HOLD
WALL CUFF STRECH WALL SQUAT
No comments:
Post a Comment