Exercise Archives - Munmun Ganeriwal
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A well-rounded exercise program consists of warm-up as an important component. It is intended to literally warm up the exercising muscles so as to prepare for the upcoming work-out. It is an essential part because it allows the body to gradually transit from the resting state to the higher demands (biomechanical, physiological, bio energetic) of the exercise. The heart rate, breathing rate and core body temperature gradually (and not suddenly) increases, preparing the body and system for physical activity.

Benefits of a warm-up

1. Prevents any potential injury to muscles or joints during the work-out
2. Enhances the range of motion (ROM) of the joints
3. Enhances muscle performance by accelerating metabolism and decreasing muscle resistance
4. Enhances oxygen supply and blood flow to the heart muscle as well as the skeletal muscles
5. Reduces muscle soreness post work-out

The basic components of a good warm-up-

1. Duration- Should be of at least 5-10 minutes
2. Intensity- low to moderate intensity
3. Mode- Cardio activities like slow walking, slow jog, cycling etc. and muscle endurance activities like shoulder circles, neck rotation etc.

The most important principle of a warm up- SPECIFICITY

Warm-up is always specific to the exercise, mimicking the movement that will be performed in the subsequent work-out.

For example, if your exercise session consists of brisk walking, then a slow walk would be an ideal warmup for you. Similarly, brisk walking serves as an appropriate warm-up for those who jog during their active exercise session. Low intensity jabs, punches and kicks are performed as warm-up movements before a kickboxing class, and few rounds of Surya namaskars open up the body for the upcoming challenging asanas in a yoga class.

Keep yourself happy by keeping yourself healthy. Let well-known Mumbai dietitian and fitness expert Munmun Ganeriwal design a nutrition, exercise and lifestyle transformation program that elevates your overall sense of well-being. Contact us now for an in-depth consultation.

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Travelling can cause weight gain just as any other unplanned event in our life can, for eg, a family wedding or as simple as a late night movie for which you did not plan ahead. Failing to plan is planning to fail after all. Hence, travelling or any other real life situations that we often go through do not lead to weight gain but our approach towards it does. We need to plan for our food, exercise etc. before hand just as we plan other things in our itinerary. If that is done, travelling will only be a happy experience without the stress of gaining any weight.

IN-FLIGHT MEALS

During a flight journey because of reduced air pressure, our bodily function slows down and digestion gets sluggish. Keeping this in mind, one should follow these few points as mentioned below-

1. Do not leave home empty stomach. Have your meal just before you leave from home.

2. Carry some portable snacks like nuts/ dry fruits/ fresh fruit that can help you through the long check-ins and also upon arrival

3. For short duration flights, the in-flight meals can be brought from home (roti roll, sandwich, poha). For longer flights, you can choose to have one homemade meal (brought from home) and one in-flight meal. For the in-flight meal, choose hot meals (like rice & beans) instead of packed juices, muffins, cakes etc.

HYDRATION

A study published in the Journal of Clinical Endocrinology and Metabolism found that
mild dehydration can cause metabolism to slow down by as much as 3 percent, causing weight gain. Hence, its important to stay well hydrated during travels as water also helps in digestion and flushing out of toxins from the body.

EXERCISES TO DO

I always recommend people to do Surya Namaskars while they are travelling as it helps to work out the entire body, without the need of any special equipment. Also, since it gets done within a short span of time (10-15 minutes) and can be done in the hotel room itself, it makes for a great choice for people looking out to fit in some exercise while they are traveling.

TIPS TO KEEP IN MIND WHILE ORDERING FOOD ON A JOURNEY

1. Always do a bit of research about good eating places before leaving for your holiday. Apps like zomato and trip advisor can help you to narrow down few options before you actually reach your destination.

2. Look out for places that serve fresh, local food.

3. Always order 2 items max for a main meal, for eg- warm salad and pizza if you are traveling in Europe OR Rice & curry for a holiday anywhere in Asia

4. Order dessert as a separate meal and avoid having it post a big meal

5. Instead of looking out for calories, look out for freshness in the meal- how fresh are the ingredients, how freshly is it prepared/ cooked etc. Needless to say, avoid pre-packaged sandwiches etc. that are prepared long time back and kept on the shelves

DRINKING DURING HOLIDAYS

Stay hydrated and take it slow

To pace yourself, have no more than one standard drink per hour, with water as “drink spacers” between your alcoholic drinks.

Note that for every person, no matter his size, it takes about 1 hour for the liver to completely digest one standard drink. Sipping on your drink slow and staying well hydrated, keeps the liver from being overloaded; it enables a person to maintain a safe blood alcohol concentration (BAC) and achieve the social relaxation effect that most people desire.

Unsure about the right diet for you? Are you torn between what you’d love to eat and what you hear is unhealthy for you? Sign up for a one-on-one nutrition & diet consultation with leading Mumbai dietitian Munmun Ganeriwal

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Vishuddha is the chakra located at your throat and neck, and incorporates your thyroid gland. It is one of the seven chakras in your bodies, which are believed to be vital energy centres. The Vishuddha chakra is supposed to be about choice, willpower and the right to speak and be heard.

Since it’s between the head and the heart it works to maintain integrity between what you think and what you feel. When you find it difficult to communicate or express your thoughts and feelings, when you do not believe you have the right to make choices for yourself that empower you or when you feel suppressed by swallowed emotions and feelings, is when the throat chakra is affected that often manifests as thyroid problems in the body.

It is no wonder then that women are five to eight times more likely than men to have thyroid problems (as per American Thyroid Association, ATA). Of course, there are also huge hormonal events only specific to women like pregnancy and menopause, which exposes more women than men to it but for most of the time, women all over the world fail to listen to their inner voice, much less express it. Self-empowerment is the main lesson of this chakra symbol.

Now, self-empowerment comes from within. For first, it comes from taking ownership of the problem instead of blaming the ever-nurturing thyroid gland for weight gain, hair loss, forgetfulness, irritability etc. and second, from making efforts to deal with the hormonal imbalance by improvising your lifestyle before resorting to taking external thyroid hormones in the form of pills/ medicines.

The three main strategies for a healthy lifestyle that will support your thyroid gland (whether you have hypo or hyper thyroidism) and help you reach your optimum body weight (body composition) are-

1.NUTRITION – Nourish, nurture and support your thyroid gland with ‘real’ food and nutrients so that it can function efficiently. Real food is the food that is grown in a soil near you, not wrapped in fancy packaging and flown from a far away land. Processed, industrialized food is rich in sodium, salts and preservatives which creates havoc to the fine, delicate balance of sodium and potassium in your body cells. Hence, that packet of ‘high fibre’ biscuits, ‘multi-grain’ chips, ‘diet’ bhel, ‘anaaj wala’ breakfast cereal etc. that you open in the hope of losing weight, only puts additional stress to the already ‘overworking’ thyroid gland. That you feel only bloated and puffy (instead of feeling lighter) after consuming them only adds to the big, bad story of packaged, processed foods.

What to eat? Instead of hopping onto the latest diet trend wagon of either “low fat” or “low carb” or “high protein” diet, nourish your thyroid with wholesome food. One that is inclusive of all: fibre-rich carbs, indispensable amino acids (protein), essential fats along with vital vitamins and minerals.

The whole grains (jowar/ bajra/ nachni/ wheat/rice) that you eat in the form of rotis, bhaat, thepla, bhakri are not just fibre and carbs, it is also rich in iodine. Adequate iodine is essential for the synthesis of thyroid hormones, almost like basic building blocks. So the moment you give up on rice and roti to lose weight, your thyroid struggles all the more to function for you.

More and more research has found that deficiency of Vit D is significantly associated with thyroid gland malfunction. Now Vit D is a fat-soluble vitamin. So in order to make up for the low Vit D levels, to support your thyroid and to lose weight, you really cannot afford to be fussy about essential fats like ghee, coconut, white butter, filtered oils etc. Your ‘low fat’ ice-cream; ‘skimmed’, ‘double toned’ milk well, will actually do just the opposite for you!

Since iodine combines with tyrosine (protein) in the body to make thyroid hormones, adequate protein in the diet is important and is crucial to optimise metabolism of the body. Make friends with milk, curd, cheese, nuts, eggs, meat, fish, dal, legumes but remember eating them with your whole grains and essential fats. Wholesomeness is when you eat in combination v/s isolation. So say ‘NO’ to dinner of only ‘grilled fish’ and give a big high five to rice and fish curry. Hope you are getting the story!

2. EXERCISE – Thyroid hormones play an important role in bone mineral homeostasis and bone density. Both hyperthyroidism and hypothyroidism are associated with reduced BMD (bone mineral density) leading to increased fracture risk, osteoporosis and joint pain.

Consistent strength training will help increase BMD & strengthen your musculoskeletal system. Non-weight bearing cardio exercises (like swimming, cycling) will help burn fat without overstressing your joints. The practise of yoga & asana helps in opening and balancing the vishuddha chakra.

Hence, it is ideal to take a broad base approach in exercises too and do a combination of strength, cardio and yoga (on separate days)

3. SLEEP- Hypothyroidism is most often associated with fatigue, also called ‘adrenal fatigue’. And things that trigger ‘adrenal fatigue’ are stress and poor sleep. Deep, restorative sleep is hence crucial and one should be working towards getting enough sleep during the night and a 20 minutes “catnap” post lunch.

So eat, move, sleep and most important, speak and express yourself- assertively and fearlessly. Let your thyroid blossom and feel beautiful!

Read related articles on nutrition

How to Control High Blood Pressure & Stay Healthy?

Cholesterol and Indian diet: Time to stop worrying

PCOD Problem: Lifestyle transformation for women with PCOD

Diabetes control: Eat, Move, Sleep!

Confused by the misinformation about potential health problems with traditional Indian foods? Get in touch with award-winning Mumbai dietitian and nutritionist, Munmun Ganeriwal, a strong advocate of the holistic, wellness benefits of fresh, local, and traditional Indian foods.

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Mumbai may not be Delhi yet, but the rising smog and air pollution is taking a toll on the health of city folks. Here’s few simple tips you may follow to bolster up your immunity and stay safe and healthy-

FOOD

1. Jaggery and Ghee – One of the richest sources of iron, JAGGERY helps in increasing the haemoglobin of the body. More RBCs (haemoglobin) = increased oxygen-carrying capacity of the blood. This in turn, will help in increasing your lung capacity and ability to fight against the harmful effects of air pollution.

GHEE works as an anti inflammatory agent and will keep you away from allergies (like burning sensation in eyes, dry throat etc.)

HOW TO HAVE– Dip a small piece of jaggery in ghee and have it post meals.

2. Turmeric– Curcumin, the active compound in turmeric, has anti-oxidant and anti-inflammatory properties. It supports liver detoxification and due to its anti-microbial properties, it’s use is beneficial to fight against harmful bacteria.

HOW TO HAVE– Grandmom recommended and now approved by the
West, sip on the haldi doodh before you go to bed.

 

3. Tulsi– The combo of honey, ginger and tulsi works as a decongestant. The antibiotic, anti-bacterial and detox properties of tulsi also enhances hair health and help soothe your flared up & itchy, irritated skin.

HOW TO HAVE– Make a kadha or herbal decoction from a mix of tulsi, ginger, honey, cardamom and crushed pepper in boiling hot water. Excellent for cough, cold and flu.

– Apply Tulsi paste on skin

– Mix Tulsi powder with coconut oil and apply to scalp

 

4. Amla– One of the richest sources of Vit C, it equips your body to fight infections and improves the body’s immune response. It also helps in digestion by stimulating the secretion of gastric and digestive juices. Healthier gut= Better immunity

HOW TO HAVE– You can make a chutney out of it and have it along with
your meals or have the probiotic-rich Amla murabba as any of your
mid- meals.

5. SAFFRON– The most expensive spice in the world, Kesar is rich in antioxidants like carotenoids, which in turn, helps prevent free radical damage and is beneficial in boosting resistance against infections.

HOW TO HAVE– Take 4-5 strands of kesar and soak it in water overnight or for 2-3 hours. Have it first thing in the morning along with its water in the morning.

 

EXERCISE

1. Surya namaskar (sun salutation) and poses that open the chest, throat, and sinuses help eliminate mucus and remove congestion in the respiratory organs.

2. Few simple poses or asanas that one can practise are the fish (matsyasana), boat (paripurna navasana), bow (dhanurasana), locust (salabhasana), and camel (ustrasana) poses, along with inversions like shoulderstand (sarvangasana) and the headstand (shirshasana).

These simple yoga poses will help get the blood flowing to increase immunity and build your health & vitality.

 

ADDITIONAL POINTERS

1. Steam inhalation with lemon grass– Lemongrass has antibacterial and antifungal properties that help you cope with cough, flu and cold. Loaded with Vitamin C, it also boosts the immune system of the body to fight the infection. For sinusitis, cold, and bronchitis a steam inhalation is very helpful. Boil a handful of lemon grass leaves in water & inhale.

2. Rub ghee inside your nostrils– Just before you step out of the house, apply a thin layer of ghee with your little finger to the insides of your nostrils. This helps get rid of the acute effects of pollution and prevents allergies, rhinitis etc.

Keep yourself happy by keeping yourself healthy. Let well-known Mumbai dietitian and fitness expert Munmun Ganeriwal design a nutrition, exercise and lifestyle transformation program that elevates your overall sense of well-being. Contact us now for an in-depth consultation.

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High blood pressure or hypertension is one among the unholy trinity of lifestyle ailments (the others being diabetes and high cholesterol) that affects a growing section of our adult population. One of the problems with high blood pressure is that it can creep on you virtually undetected without any obvious symptoms.

As with diabetes, poor dietary habits, lack of exercise, irregular sleep and stress play a huge role in afflicting someone with high blood pressure. Therefore, it follows logically that addressing these key issues should provide practical, non-medical solutions to controlling blood pressure and staying healthy.

High blood pressure and the myth related to salt intake

Here’s a scenario you may be very familiar with. Mention the “BP problem” and you’ll quickly hear someone say, “namak kam karo” (cut the salt)! That is mainly because excess sodium in the diet is said to cause hypertension, something corroborated by The American Heart Association.

The real problem is when the need to reduce sodium consumption is selectively applied to items that are integral to Indian food culture such as papads and pickles, while there are no restrictions placed on processed food items such as “digestive oats” biscuits (sounds healthy, doesn’t it?) or packaged cereals. In contrast to the benefits of home-made food including papads and pickles – that are cooked with natural herbs and spices and loads of that priceless ingredient called love – the artificial preservatives in the processed food are more likely to cause long-term health issues.

The critical importance of salt as an essential component of good food has been long recognized universally. The salt temples of China are testimony to this fact, as is the infamous salt production ban imposed by the British in India during its colonization. So, the key point is that rather than eliminating salt from the diet to reduce high blood pressure, one should use salt judiciously. Here’s what I recommend in relation to your salt consumption:

¬ Use unrefined salt (Himalayan pink salt)/ black salt/ rock salt for the excellent balance of sodium and potassium that it provides. White, iodised salt gives only sodium, and no potassium. Moreover, black salt (“kaala namak”) – a good source of iodine, potassium and iron- is a natural digestive that also lends its own bit of flavor to the sherbet, fruits and salads, or the raitas that you choose to add it to!

¬ Avoid packaged, processed and industrialized foods, which reduce our body’s ability to absorb and assimilate nutrients. These foods affect the sodium to potassium ratio and the water balance, which in turn has a negative effective on blood pressure.

Pickles, papads and pressure

As briefly mentioned above, one of the first casualties of a problem with hypertension is pickles and papads, that tend to get eliminated from the dining table almost immediately. Not the most prudent choice!

There is a reason why the art of making delicious homemade pickles has been passed on from generation to generation; our ancestors probably recognized the benefits of pickles beyond being mere taste enhancers. Today, it is being increasingly acknowledged- even in the west- that traditional homemade pickles have just the right strain of probiotic bacteria that can play an important role in lowering of blood pressure.

Similarly, papad has its own benefits, a fact that certain communities in India -like the Sindhis, for example- seem to have fully absorbed based on their well-known affinity for this savory snack. Some of these benefits are fairly obvious if we just pay close attention to the ingredients of papad, namely various lentils/ daals (usually protein-rich) and a range of spices such as black pepper and cumin. The role of various spices in keeping us healthy merits a separate article by itself; for now, suffice to say that the spices just add a therapeutic quality to the papads. Let high blood pressure not be the reason for you to give up on home made papads.

Maintain healthy blood pressure with sound sleep

The importance of adequate duration and good quality sleep for our body and mind is only getting reinforced in study after study. Restorative sleep produces hormones important for maintaining a healthy blood pressure.

Chronic sleep deprivation leads to an increase in cortisol levels that will in turn lead to insulin resistance and lifestyle diseases/problems like obesity, diabetes and high blood pressure.

Therefore, to maintain a healthy blood pressure and avoid other lifestyle diseases, give your body sufficient rest and sleep (6-8 hours of good quality of sleep is recommended). Also note that regulating the time you go to sleep and wake up is as important as the quantity of sleep.

Controlling blood pressure with holistic exercise

Walking may be a great first step towards keeping blood pressure normal, but that is certainly not enough. A holistic exercise regimen that includes cardio, strength training and yoga will go a long way in preventing the need for blood pressure medicines.

Strength training/ resistance training is known to increase the plasma adiponectin secretion by fat cells. Adiponectin helps prevent metabolic disorders like hypertension and reduces blood pressure. In fact, greater the adiponectin concentration, lower is the mean systolic and diastolic blood pressure.

Studies have also shown a correlation between yoga and a lower blood pressure. Doing yoga two to three times a week is associated with a drop in blood pressure readings. The amount of change may be small but certainly have very significant long term benefits.

Watch your lifestyle

To conclude, you can maintain good control of your blood pressure by making suitable lifestyle adjustments.

Cut out processed, packaged food that are loaded with preservatives; enjoy traditional, home-made delights; have a holistic exercise regimen and give yourself the gift of good sleep. Just follow these “simple” tips and you may never be alarmed by the readings from the blood pressure monitor!

To check out more videos from us, click here

References

1. Could Probiotics Help Tame High Blood Pressure, WebMD.com

2. Adiponectin and Hypertension, ResearchGates

3. Resistance Training Promotes Reduction in Blood Pressure and Increase Plasma Adiponectin of Hypertensive Elderly Patients, Journal of Hypertension

4. Yoga May Help Ease High Blood Pressure, WebMD.com

Confused by the misinformation about potential health problems with traditional Indian foods? Get in touch with well-known Mumbai dietitian and nutritionist, Munmun Ganeriwal, a strong advocate of the holistic, wellness benefits of fresh, local, and traditional Indian foods.

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Diabetes control Eat, Move, Sleep!

India has the dubious distinction of being referred to as the diabetes capital of the world. With over 50 million of its relatively youthful population (and potentially growing) afflicted with diabetes, instead of reaping the benefits of its much touted demographic dividend, the country actually faces a daunting Diabetes disaster.

Despite growing efforts, the level of awareness about the health risks of this chronic disease is worryingly poor. What’s even worse, are the myths that prevail about the causes of diabetes and the host of do’s and don’ts that are spread around.

Let’s get this straight first: diabetes is NOT caused by eating sweets or consuming sugar. It is really a ‘lifestyle disease’ i.e. the consequence of following an unhealthy lifestyle. While genetics may be a contributory factor, it is now universally acknowledged that lifestyle is indeed the most common cause of Type-2 diabetes. The result: the body becomes insulin-resistant and incapable of taking the blood glucose and delivering it to the body cells for cellular nutrition.

The real problem, hence is NOT the high blood sugar, but malnourishment of the body cells.

#1 Fix the root cause: Change your lifestyle

“Quick fixes” never work as they are not sustainable. Adopting a holistic approach that will work for you over the long-term is crucial. The approach should be based on understanding and addressing the root cause, rather than just the symptoms and the effects of the problem.

And so, if diabetes is characterized by the body becoming insulin-resistant, we should be focused on enhancing insulin sensitivity and ensuring it starts functioning better so that there is uptake of glucose from the blood. This can be achieved by adopting appropriate lifestyle changes that focus on eating right, exercising consistently, and regulating bed timings.

Isn’t it reassuring to know that diabetes can be prevented or controlled by making simple changes to how we eat, exercise and sleep? 

#2 The diabetes diet: You don’t have to starve or compromise on taste

The diabetes diet You don't have to starve or compromise on taste In my practice, I have seen people switch to monk-like austerity and staying away from food that they like out of fear, after being diagnosed with diabetes. Such fear is unwarranted and in fact, tends to cause more problems. Instead, nutritional strategy for diabetes should be based on the following-

  • Eat frequently: Avoid fasting and feasting, often a common trait among diabetics. Eat every 2-3 hours. Eating small meals frequently ensures that blood sugar is steady, while keeping hunger at bay.
  • Carbs are needed:  A diabetic diet myth that has been around for long is to limit “carb” intake. It is important to realise that carbohydrates are essential for diabetics. (for that matter, it is perfectly fine for diabetics to drink sugarcane juice!) Just stay away from the processed/ refined variety that lend artificial sugars to your food. Continue to be friends with your traditional source of carbs such as rice, roti, thepla, poha, idli, while you dump the cereals, biscuits, chips and colas.
  • Do add fat to a meal:  Adding fat to a meal, lowers its Glycemic Index (GI). Fat slows stomach emptying, delaying the process of converting food to blood sugar. Hence, more the fat, the slower the sugars (‘carbohydrates’) are digested, and lower is the glycemic index. So include good fats in your meals like white butter/curd/ milk/ ghee/ homemade pickle/ coconut/ peanuts.
  • Get your quota of proteins: Protein helps increase insulin sensitivity. While protein-rich diets have become popular due to the quick weight loss bandwagon, one doesn’t have to really hunt for protein in food. Have wholesome meals like khichdi kadhi, rice dal, rice dahi, egg & roti so as to have an optimal or complete protein profile.

#3 Keep it movin’: The ‘magic’ of exercise

Keep it movin' The 'magic' of exercise
The American Diabetes Association advises to perform 150 mins/ week of exercise spread over at least 3 days/ week with no more than 2 consecutive days without exercise.

Amongst all the exercises, incorporating strength training into your workout regimen is crucial to increase insulin sensitivity. Structured and progressive strength training improves how the body uses insulin and allows glucose to get around the body better. Weight training at least twice a week is hence essential, irrespective of your age, gender and profession. A study published in the journal by American Diabetes Association found that twice-weekly weight training sessions helped control insulin swings (and body weight) among people with diabetes.

#4 “Dream” to be diabetes-free: The importance of good sleep


The link between sleep and diabetes

If you asked ‘what has sleep got to do with diabetes control’, you are not alone. The exact extent of the impact of lack of adequate sleep, both in terms of quantity and quality, is still being researched. However, there is sufficient scientific data to emphatically say that sleep matters!

The reason is not too hard to understand. Insufficient sleep or sleeping at irregular hours causes our ‘body clock’ to malfunction and consequently affect the natural, biological processes such as the secretion of insulin that are ‘programmed’ into the human system.

Therefore, ensure that you are getting good, restful sleep daily. Equally importantly, make sure that you go to bed and get up at the same time so that your body is fully in sync with the body clock.

Harmony is a beautiful state to live in!

Interested in adopting a lifestyle change to counter the diabetes threat? Get in touch with us for a diet and fitness consultation and let us work together to achieve your health and wellness goals.

Image courtesy : Google Images

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English vocabulary has a term for people who lack strength and courage. They are referred to as SPINE-LESS. When you have someone who supports you always, you say he/ she is watching your BACK.

The first thing that is formed in a mother’s womb: The Spine is the source of all our energy. On a spiritual level, it is the seat of major energy chakras that determines the quality of our lives. On a physical level, it protects the spinal cord and transfers bodily stimuli via its nerves to the brain.

Spinal column consists of cervical (neck), thoracic (mid back), lumbar (low back), sacrum and coccyx (tail bone).

The extreme lower tail bone area is supported by the pelvic girdle (the hip bone) and the middle back area by the rib cage. Hence, they are less prone to injury.

Having no support and a greater range of movement makes the neck (cervical) & lower back (lumbar) areas more susceptible to wear and tear.

It is hence crucial for everyone to strengthen, release and stretch the muscles in these areas. Strengthening the abdominal muscles is also very important as strong muscles in the abdominals will take the load off the lower back and greatly minimise back strain.

Below are few very simple exercises which can be practised to build up the tone, strength and flexibility in the back muscles-

Bhujangasana

1. Bhujangasana – For Cervical spine (neck)

a. Lie down on your stomach placing your palms close to the chest

b. Raise your upper body. Straighten your arms and throw your head back to arch your spine

Pawan muktasana

2. Pawan muktasana -For Lumbar spine (lower back)

a. Lie down on your back taking both your knees close to the chest

b. Keeping your hips down, use your hands to press the knees on your chest and stretch your spine.

c. Raise your head up and touch the knees

Elbow Plank

3. Elbow Plank – For Abdominals (abs)

a. Lie down on your stomach keeping elbows at shoulder level

b. Raise your body parallel to the floor and resting mainly on elbows and toes

c. Contract your abs to keep yourself up and prevent drooping

NOTE –

• You can hold all these poses as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.
• Repeat three times.

So work it out and flaunt it fearlessly. ‘Strong’ is the new ‘Sexy’ after all!

Image Courtesy – Google Images

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