Eating well and staying fit is an imperative for many people. But whatever your healthy routine is, you may not have paid too much attention to the facial muscles. Your face and chin are made up of many muscles that can lose shape if not exercised. Hence, the double chin can slowly take shape.
The double chin is not so uncommon, and it’s a nightmare for many who can’t think of a way to get rid of it. Getting rid of it can, in fact, be very easy, and some muscle exercise wouldn’t hurt along the way for that pretty face to stay pretty.
So, here’s a list of the 7 most effective exercises that can help you to get rid of that double chin and retain your natural beauty for longer.
…and although it’s easy to do them practically anywhere, it’s best to try them when you get home from work because they DO look silly.
Of course, before any exercise, you need to warm up. Have you ever experienced a neck cramp? Well warming up serves for the purpose of avoiding it. You should bear in mind that these exercises activate the muscles and can be tough for the lean muscles that create the double chin.
WARMING UP
For this, you will need to relax your face and start moving your jaw in a circular motion, reaching the furthest points outward and back as it moves. Start slow and smooth, without any sudden jerks.
Repeat 8-10 times.
THE SCOOP
Open your mouth and roll up your lower lip completely over the lower teeth. Imagine that you’re making a scoop with your mouth. Then scoop. Move your head down in a scooping motion and close your mouth with your lip inside as you are lifting your head up.
During this exercise, you need to make sure that your lip corners are relaxed.
Repeat 5-7 times.
TOUCHING YOUR NOSE
Stick out your tongue and try to touch your nose. You don’t have to succeed, but that doesn’t mean you can’t try, right? While stretching your tongue, make sure your lips are relaxed.
Repeat 5 times.
THE PERFECT OVAL
This exercise takes care of more than one thing. It activates so many muscles, that your face can return to a younger look and pull your cheeks up.
Start left, by turning your head that way. Push your lower jaw forward until you feel a comfortable strain in your neck muscles. You should feel your neck muscles stretch. Don’t stay too long and return to the initial position, now turning right.
Repeat 5 times on each side.
KISSING THE GIRAFFE
Imagine you want to kiss a giraffe (or someone very tall). Now do it. Look up, and lift your chin high. Now bring your lower jaw slightly forward and pucker your lips to give the giraffe a kiss. Wait for 5-8 seconds and slowly release.
If you’re doing it right, you should feel a strong tension in your neck.
Repeat 5 times.
RESISTANCE
Make your hands into fists and rest your chin on them. Next, start pushing down with your lower jaw to strain your muscles. The pressure should gradually increase as you press, and when you reach the maximum pressure, hold there for 3 seconds, release slowly, and relax.
Repeat 5-7 times.
SMILING
Make a big clenched smile! Clench your teeth and stretch your lips as wide as possible. Then, push against your hard palate with your tongue to gradually increase the pressure. You should get to the point when you start feeling a strong tension in your chin muscles.
When you get there, hold for 5 seconds and relax.
Repeat 5-8 times.
PUFFY CHEEKS
Fill your cheeks with air and puff them up. Now, while holding the air, press your cheeks with your hands until your feel a tension in your muscles. Hold for 3-5 seconds, slowly let the air out, and relax.
I still remember that day when we first met. Somehow, it happened that we found each other at the same place and time in our lives. We didn’t plan for it, but I’ll be forever grateful for that moment. The moment when I realized that I have met someone special. Someone different than all the others. Someone worth fighting for.
I fell in love with you instantly. I opened myself to you and you didn’t try to change me. This is just one of the many reasons I love you.
I wonder if you know that. Do you know why I love you?
Can you notice that I get nervous when I’m in front of you? No matter how many years we have spent together, I often blush when I talk to you.
When we fight, it’s not traumatic for me because I know that we will solve the problem, no matter how hard it seems. It won’t be the end. Do you feel that too?
When I say “I love you”, I also mean I like you. I like how good you are to other people. You’re always patient and sensitive, especially with me.
I love it when you surprise me with dinner after work and you support me in everything. Even when I myself don’t know what I want. Even then, you’re by my side, believing in me like nobody else does.
I adore you every time you’re calling me just to hear my voice. I haven’t told you this, but whenever my phone rings, I hope I will see your name on the screen, even if we just spent hours together.
In bed at night, I feel safe when I’m with you. Whenever you’re away for work, a huge piece of me goes away with you. I don’t feel able to get up and face the situations that the day will bring to me. Until you come back. And I can conquer the world again.
I love when we do something as a team. We are such a great team, aren’t we?
I love you because you’re masculine, but sensitive. Because you make me laugh every day, even after all this time.
I admire your strength and intelligence. I like listening to your stories, again and again.
I learn from you a lot. You teach me things that I have never considered to learn. But you also allow me to teach you things that you don’t have interest in. And I love you because of that.
When I’m with you, I feel special. I feel invincible and powerful. You make me stronger and braver.
I feel like I’ve been with you since forever. I feel real when I’m with you. I don’t have to change myself. You accept me as I am. And you love me because of that.
If you didn’t know, I’m still attracted to you. For me, you’re still the most handsome man alive. I hope you get the same feeling as I get when I haven’t seen you for hours.
I love your aspirations and your enthusiasm for a magical future together. I love that you are positive and believe in our future, just as I do. And the fact that I have you for the rest of my life makes me the happiest girl alive.
You are the only one that understands my craziness. Whenever I act crazy, you smile and hug me and everything is back to normal. Back to perfect.
I don’t know if a group of words can explain what I feel when I say “I love you”. I don’t know if you feel the same thing. Do you? I hope you do.
Mahatma Gandhi said that “Where there is love, there is life”. Life cannot be explained, you have to live it. It’s the same thing with love. It is not easy to describe. You have to feel it.
What does it take to be a perfect girlfriend? What do men want from their girlfriends anyway? These are questions that every woman has.
On one hand, no girl should change completely for a man. But on the other hand, some change is good for both of the partners.
Nobody is perfect, anyway, but we should all reach towards improvement.
So, we thought it would be interesting to get inside a man’s head for a day and see how they picture their perfect girlfriend.
We invited some boys for a cup of coffee and we asked them several questions about girlfriends and the things they like about girls.
Here are the five best answers.
Alan Smith from New York, 22
Alanappreciates when a girl is independent, not only at work but in private life, too. For him, the girl has to be able to take care of herself. His ideal girl is someone stable, a girl who will not let anyone play with her emotions.
Mathew Johnson from New York, 28
Mathew doesn’t like “bimbos” and he thinks that it is not okay to tell women that any man would prefer a bimbo over a smart woman. In his opinion, this is not what the majority of men are looking for in a girl. The profile of his perfect girlfriend is a smart woman with many skills and high intelligence.
Ted Jones from Denver, 25
Ted’s answer is very interesting! Ted said that he has been in too many relationships that ended because of dishonesty. He believes that partners should tell each other their needs and he would respect that more than hiding bad feelings from him.
He advises women to be straightforward because men can’t read minds. Moody behavior is not helping when something is wrong in a relationship, it will only make things worse. “Sit down and talk about what is bothering you. If your love is strong, you will resolve it in no time.”
Paul Davis from Los Angeles, 29
Paul stated that in his opinion, boys respect their girlfriends way more that their girlfriends respect them. The perfect girl for him is a girl with whom they would have mutual respect. “Respect isn’t a one-way thing, it goes both ways.”
Another thing he needs in a relationship is support. Instead of criticizing men in front of everyone, show them your support. That makes men feel important. They want their girl to support them and to trust their judgment when they argue with someone else.
Gerald Moore from Boston, 24
All Gerald wants is a girl that will give him more space. Many girls believe that this is the best way to keep a boyfriend. Others are just mean and bossy. “But eventually, the man will wake up and leave only because he wants more space.”
If you don’t trust a man don’t be with him at all. Being bossy will only provoke him to turn a new page. Give him space, and he will want you even more. Just try!
So what is your opinion? What is the perfect girlfriend like? Maybe perfect is the wrong term, no one can or needs to be perfect.
But do you think these five answers will help you in your relationship? Will they make your boyfriend happier?
You can find toys around every corner nowadays. From the newest fads to good old-fashioned teddy bears and Barbie dolls, there are so many choices and price ranges that you may very often make the wrong choice for your child’s health.
It may sound like too much, but the reality is that not every toy is to be toyed with. It’s because of the likely presence of lead in toys that come from countries with not so strict quality regulations, such as China.
One such example turned out to be the newest fad, the fidget spinner. You can read more about it here. Whatever the toy, the risk is equally present, since so many toys seem to cross the border and get into your homes, without you being aware of the possible outcome.
The outcome is lead poisoning. It can enter the body by inhaling, swallowing, or even by absorbing it through the skin (just touching lead-ridden paint is enough). Lead can severely affect both the physical and mental health of a child, and the most vulnerable are children aged under 6.
The main problem with lead is that the body distributes it throughout like the helpful minerals (such as iron, copper, zinc, or calcium). Since most of it ends up in the bones, the lead will interfere with and lower the production of blood cells, and the absorption of the much-needed calcium.
Even small amounts of lead invade the child’s organism and they result in a lowered IQ and behavioral problems, which are believed to be irreversible. Regarding the physical health, small doses of lead can cause anemia, hypertension, renal impairment, toxicity to the reproductive organs, immunotoxicity.
And the most concerning part is that the obvious lead poisoning symptoms are shown after the lead has been deposited in the body in dangerous amounts.
The World Health Organization warns that in high doses, the lead will attack the brain and the central nervous system of the child, which can cause coma, convulsions, and even death.
If your child exhibits this kind of behavior, you might want to check with your child’s doctor
The most common symptoms of lead poisoning are psychological and behavioral, and you can spot them easily if you know your child well.
Lack of attention: Seems to be less attentive than usual
Antisocial behavior: Has started showing increased antisocial tendencies
Reduced educational attainment: Has started failing at school, and it’s unusual for him/her to fail.
Increased irritability: Is more irritable than usual.
Wild tantrums: Has started acting violently for reasons he/she wouldn’t usually be triggered from.
Loss of appetite: Has gradually started losing appetite.
Weight loss: Because of the reduced appetite and the blood’s inability to distribute oxygen to the blood cells to provide the necessary energy and thus nutrition
Sluggishness or fatigue: The same lack of oxygen needed to provide the necessary energy.
Muscle and joint weakness or pain: The inactivity and the malnutrition can contribute to this.
Headaches: Has started experiencing headaches more regularly.
Constipation: The child started having constipations no matter what food he/she eats.
Abdominal pain: Resulting from the constipations.
Vomiting or nausea: The body’s natural response to poisoning.
Pale skin: Resulting from lead-caused anemia.
Seizures
If your child has started exhibiting these symptoms, they may be victims of lead poisoning. However, sometimes these symptoms can indicate to a variety of other illnesses. Whatever the case, talking to your child’s doctor about them is essential.
Lead is not only found in toys (or more particularly in toy paint and batteries). Your water may contain lead if the pipes are leaded, and your food may contain lead from lead-glazed or lead-soldered containers.
The best prevention against lead poisoning is to be more cautious with the sources you can control. That includes the choice of toys (their country of origin), drinking water, and food. Speaking of food, a healthy diet that contains Vitamin C, Calcium, and Iron will help to decrease the body’s lead-absorption potential.
There are some of us who may be attracted by the idea of meditation. We may be practicing one form of meditation or another, including mantra meditation.
We may even be beginning to accept the difference between ourselves and our body and mind. But we find there to be a big leap from that to the concept that there is a Supreme Person in control of all else, responsible for our existence, responsible for the creation of the universe, a God.
All our lives we have been taught that the universe came about from a big bang, and that the matter in the universe came together in various way to create the planets and then develop into all the forms of life on earth.
In fact there is no big leap at all. Once we clearly understand we are not the body, that we are spiritual in essence, and yet we are still an individual, a person, the concept of other spiritual individuals is not so foreign, and eventually we may then become aware of at least the possibility of the ultimate cause also being a spiritual individual person.
So what is needed is more clarity at step one, a fuller understanding of the difference between myself and my body.
When we talk about not being the body, we look at this from many angles. We can analyse how the body’s cells continually change, either completely replacing themselves, or turning over all their molecular makeup, such that within a period of approximately five years the body is effectively a new lump of matter.
That body of five years ago is dead and gone, and we still exist. We can remember existing 5 years ago, 10 years ago, and longer, but all those bodies are dead and gone, while we are still here.
We are just in one place, here, but those bodies have melted away, hence we are not any of those past bodies. Nor are we this current body, which is also gradually disappearing, while we remain in existence.
We can also meditate on the loss of each body part and consider whether we would still exist if we lost an arm, an ear, an eye, if we had a heart transplant, a kidney transplant, even a face transplant. For those that would argue that you are your brain, we can consider the fact that some people have literally half their brain removed and still exist as the same living entity within that body. Just consider, you still exist when the left half of the brain is removed. Similarly if it were the right side of the brain removed you would still exist. In fact some people are born with their cranium filled with fluid and very little brain tissue at all, without anyone realising. And then we can consider the fact that the matter in the brain is completely replaced via the metabolic process in a period of only 3 days.
We can hear the many thousands of accounts of people who have experienced clinical death, a state in which attending doctors declare the person dead and gone, and yet they have returned to their bodies to describe the events from a view point outside the body. We may even have experienced it ourselves. Some people may even have had experience with, either personally or via a friend or family member, the ability to leave temporarily, without a near death experience, so called astral travelling. If we can leave our body we are not our body.
These are some of the grounds that lead to the conclusion that I am something other than the material body. And while I do not have space to cover it here, we can similarly analyse the difference between the mind and the self.
If one then comes to a degree of understanding that the atma or self, the living being, is not the body, or the mind one is stepping into another view of reality, a view that gives access to perception of an energy other than matter, made up of protons, neutrons and electrons. This other energy is the opposite of matter. Matter is dead, non-conscious and under the laws of material nature. In other words matter has a particular nature and this nature is described in the laws that govern matter, the laws of material nature.
For instance we are aware of the laws of gravity, conservation of energy and thermodynamics. We may not fully understand these laws but we have heard them spoken of. We know that an apple falls if it is dropped. We may know that material systems run down, that every material thing becomes more disordered over time. This is one of the laws of matter, specifically the 2nd law of thermodynamics that entropy that is disorder, increases over time.
These laws have been gradually documented and theorised about and written down over the centuries. They existed before they were “discovered.” They may not be fully understood and the great thinkers of science tinker over them from generation to generation. But there are laws of nature inherent in the energy known as matter, whether fully and correctly described or not.
Similarly there are laws inherent in another energy, that we can call spiritual energy. Most of us are educated in areas of life pertaining to material nature, and are not so educated about spiritual nature, hence the term is cloudy to us. When we hear the word spirit or spiritual we may think of séances, and ghosts or some sort of voodoo trickery. We may imagine a great empty white light. We may have many different imaginary conceptions. However, in simple terms spiritual means living. Spirit is alive and spirit is conscious. Matter is not alive. Protons, neutrons and electrons are not conscious.
The philosophy of the Vedas educates in terms of spiritual nature. It also educates about material nature and it delineates the difference between the two. A Vedic text, the Sri Isopanisad, specifically speaks about the need to learn both vidya, knowledge of the spiritual energy, and avidya, knowledge of material energy, in order to be successful. (Sri Iso. 11)
One who is beginning to understand that they are not the material body (which includes the subtle body, the mind), is beginning to perceive that there is another energy. That energy is life, the living entities. I am a spark of that energy, a spiritual entity, an atom of spirit, if you will. And just as the entire universe is one unit, even though made up of many separate units or atoms, there is a unit of life, of which the smaller atoms of life are but part and parcel. This is the Supreme Spiritual entity, the Supreme Atma, the Supreme Person.
There is a scientist by the name of Robert Lanza. You may have heard of him. In 2014 he was on the cover of Time as one of the top 100 most influential people. The New York Times called him one of the 3 most important scientists alive today. What is relevant here is that he is well known for coining the phrase “biocentrism.” Bio means life, and centrism, of course, means at the centre, or central, so this term encompasses the idea that life or consciousness is the cause of material phenomena, not vice versa. It is, of course, a controversial theory, countering, as it does, centuries of teaching that life comes from matter. I am not proselytising for Robert Lanza, and do not agree with his theories in toto, especially his conclusion that we are not eternally individuals, but he is pointing out, from the standpoint of a practicing and respected scientist, the lack of scientific explanation for the existence of the universe and consciousness, and arguing that the more logical conclusion is that life creates the universe, not vice versa.
For generations, school children have been versed in a sequence of events further drilled into the consciousness of those who entertain themselves watching “The Big Bang Theory.” I’ve done enough of that in my time to remember snatches of the theme song: “The whole universe was in a hot dense state… Neanderthals…we built a wall we built the Pyramids… and it all started with a Big Bang.” For many, especially those who extended their science education into their 20’s, these ideas have become axiomatic or supposedly self-evident. Matter, beginning with the big bang, or some variation thereof, became more and more complex and organised until it was capable of building walls and pyramids.
This goes against an established and documented law of nature, that of the 2nd law of thermodynamics which states that entropy, that is, disorder or randomness, increases over time. We have a system, the universe and it has not become more disordered.
Whether or not we want to accept the Big Bang theme song, and whether or not we feel capable of understanding the whole history of the universe, we can look at a microcosm of organisation, our own bodies. As long as my body is alive, its entropy or disorder does not increase. It does not become more disordered over time. In fact, it has gone in the opposite direction, and developed from one single cell, which over a period of several months, greatly increased in order, complexity and organisation. The one cell split into two, then into four and so on, developing many different types of cells, and physiological systems. Entropy decreased to a mind bogglingly huge degree.
And this is the fascinating cross over between spiritual energy and material energy. When matter is by itself it is inert, lacking in a high level of organisation, unconscious, with no will of its own, no desire to love or be loved. Just consider a rock. Even a pet rock doesn’t actually have a desire for love, nor an ability to love its owner. But when the spiritual energy is also present then we can have an entity made of matter, such as a human body, and all its different organs and sub-entities, exhibiting the nature of spiritual energy, that is activity, organisation, consciousness, a will, and a burning desire to love and be loved.
Matter in the presence of life exhibits completely different characteristics from matter without that spiritual energy. This is graphically illustrated when the spiritual energy withdraws, that is, at death. Then the body loses any indication of a desire to love or be loved, there is no will to be done, no consciousness, and the organisational structure begins to melt away, and any activity that goes on is the activity of disintegration, if that can be called activity, and the activity of other entities feeding on that body, the bacteria, the maggots, the worms and beetles. Have you ever seen a time lapsed video of a dead body breaking down? It appears to move and heave as various processes of decay release gases and liquids ooze away and different creatures devour it, turning it into a feasting ground. Ghoulish and gruesome, (be warned!) but reality
It is life, spiritual energy that develops the body and maintains it in a thermodynamically unstable state, and on the departure of that spiritual atom, the material energy returns to its natural disorganised, inactive unconscious state, ashes to ashes, dust to dust.
If we can see that there is an energy other than matter, that is myself, and if we can see the effects of one small spark of spiritual energy, myself, the atma, on matter, such that my body has developed and is maintained, and it could be said, in violation of the laws of physics, then it is not such a huge step to accept the possibility that spiritual energy, on a larger scale, is the cause of the universe. And if I can accept that myself and other living beings are atoms of spiritual energy, individuals each with consciousness, individuality, a will and drive to love and be loved, then it should not be too much of a stretch to at least theoretically accept the possibility of a spiritual source with those same characteristics.
Ultimately we choose our own world view. It is not something that can be forced on one. The world of the yogis is not one of belief, but one of understanding, so I do not ask you to believe or blindly accept, but I encourage you to consider these ideas with an open mind.
Many people wonder what the champion racing drivers would eat before a car race. Some people don’t consider motorsport racing as an actual sport and driving car requires less talent when compared to other sports. You will find a big advanced list of auto parts that boost the performance of a racing car. Just like that, a racing car driver needs high-performance food to remain healthy.
The truth is driving requires talent, and whether you are racing a taxi or a racing car, you need talent and driving fitness to perform. Driving fitness can be grown by eating the right food which is best for you. Racing drivers need to follow a special diet to increase the main point which is needed to become a better driving.
Race day diet is designed in such a way allowing you to:
Maintain healthy muscles.
Maintain the right body weight.
Have enough energy throughout the day.
You will maintain a feeling of satiety.
Major Fuels Needed for Your Body
Not all foods are created in an equal way. We should eat the right food to increase metabolism and to burn excess fat. The major fuels required for the high performance of our body are:
Carbohydrates
Proteins
Fats
Carbohydrates – Carbohydrates are sugar and starch, and it is the healthy fats which are needed to make up brain cells. The simple food that has a lot of carbohydrates is fruits, vegetables, and food grains. Before the workout, it is recommended a focus on carbohydrate food items less than 40 units. They are cabbage, apple, cherries, leafy vegetables, beans, and lentils. In the morning after a workout, you must consume food items like potatoes, pumpkin, bananas, honey, bread, porridge, muesli, and cereals.
Proteins – Your brain needs a steady supply of protein to keep you alert at a higher level which you all of you know required to drive a car at high speed. The protein diets that you must include are red meat, fish, egg, and dairy products. Grains, nuts, seeds, and vegetable are good to motivate you and help to focus behind the steering wheel. The diet for racing car drivers must include Vitamin A, B, C, and E which is necessary for driver’s health, energy, and physical tone.
Fats – There is a certain type of fats essential for your brain, but you should be careful consuming such food items. The Omega-3 fatty acid present in the fat helps the brain to form a neuronal membrane which is essential for proper functioning of nervous system. Omega-3 fatty acids are found in egg yolk oils, fish oils, plant oil and krill oil.
Driving a racing car needs energy, so a driver must be hydrated beforehand. Drivers lose several pounds of weight through perspiration during the race. Becoming dehydrated can lead to a slower reaction, fatigue, and driving errors. So racers should drink a lot of water or sports beverage before or during the race.
They say the eyes are the mirrors of a person’s soul. Every one of us is lucky to have these two jewels on their heads, and each eye is different and beautiful.
Our eyes reveal our deepest emotions and psychological states. We can tell if a person is sad, happy, or angry, just by looking at its eyes.
And did you know that the color of our eyes can tell a lot about our personality apart from being seen as a beauty factor?
Sure, every eye color is beautiful in its own way; however, every color brings something different to the person’s character. One study, published in Current Psychology, claims so.
The most common eye color in the world is brown. So, if you are one of these people who have brown eyes, read on, and find out what wonderful powers are hidden in you.
People with brown eyes are the attractive ones. They are also full of confidence and determination. This color is rich and is connected to the Earth and the life itself, giving these brown-eyed people an ability to see things clearly and be down-to-earth.
Simplicity, optimism, and creativity are traits that these people surely posses. They are cheerful and outgoing and love making new friends. People with brown eyes are independent, charismatic and empathetic – everyone wants to be like them and to have a person like this in their life.
Researchers from the University of Queensland and the University of New South Wales in a research conducted in Australia discovered that people with brown eyes are more agreeable than those with light eye color.
They are also reasonable and sensible in every situation. However, when it comes to people they care for; reason gives its front seat to love and compassion. These people are not materialistic. They don’t care about earthly possessions – they just believe in emotions and energy. If you have a good vibe they won’t leave you.
However, sometimes they have trouble in expressing their emotions even though they are very self-confident and honest.
These people radiate with happiness and positivity. They are the ones you go to if you have a problem or you just need someone who listens, because these people are the most trustworthy. You just know only by looking in their warm brown eyes that you can trust them and confide in them.
The experts and psychologists agree that these people have indeed an energetic and magnetic spirits which attract the joys of life. Additionally, when they suffer from some illness they can overcome the disease faster than others because their desire for life is enormous.
These people are highly empathetic and sensitive, which means that they absorb other people’s emotions and feel their pain as their own – this can be overwhelming and exhausting and at times hard to handle.
They have really big hearts and feel everything deeply – every emotion is intensified in them, which makes them great lovers and partners. They will sacrifice everything for the loved ones.
Well, brown-eyed people, do you still think your eye color is ordinary? If you do, think again. If you are lucky to be blessed with this eye color, you are one of the truly good and human people out there. Even if you are not aware of it – you are special to everyone around you.
Sciatica and lower back pain can occur when the sciatic nerve is irritated due to tension or swelling in the piriformis muscle. Both the sciatic nerve and the piriformis muscle are in the buttock area and in many people, the sciatic nerve can suffer pressure from the piriformis muscle.
Sciatica occurs in around 5-10% of the population, and it can affect your daily activities greatly. Sciatica can also affect the senior citizen community. Seniors can follow these tips as well as perform a daily senior exercise routine to help avoid sciatica. Whatever the severity, consulting your doctor about your sciatica is highly advised. In most cases, some exercises can help to alleviate the pain, as we already named some in our previous articles.
As a rule of thumb, whatever exercise you choose to do comes with the risk of damaging your nerve and/or muscle if you don’t approach it with caution. The trick is never to allow yourself to feel pain during the exercises. Ben Walker, fitness specialist at London Fitness, has trained many clients with sciatica. He said “whatever exercise you choose to do comes with the risk of damaging your nerve and/or muscle if you don’t approach it with caution. The trick is never to allow yourself to feel pain during the exercises”.
That means that you don’t have to go all the way through the exercise. Instead, stretch to the point where you don’t feel uncomfortable or in pain. If you feel pain, release the tension a bit and stay there.
7 exercises that can help to get rid of sciatica:
1. Knee-to-chest stretch
Lie on your back with your knees bent upward at a 90-degree angle.
Wrap both your hands around the knee of the affected leg and pull it gently toward your chest.
Hold the stretch for 20-30 seconds.
Switch legs.
2. Gluteal stretch
Lie on your back and lift your affected leg resting the ankle on the opposite thigh.
Grab the thigh (the one lying on the floor) with both hands and pull it gently toward you.
Pull for 20-30 seconds; release and relax.
Repeat 3 times.
Switch legs.
3. Knee lifts
Lying on your back lay your arms on the ground by your sides.
Lift your legs until your heels are about 1 foot above the ground. (Keep your lower back glued to the ground)
Lower your legs gently and repeat 5 times.
4. Hamstring stretches
Sit on the floor with your back straight.
Stretch your legs in front of you a hand’s width apart from one another.
Inhale, and while exhaling, lean forward with your torso in a rotational manner starting from your hips.
Your aim is to reach your toes with your hands while keeping your back straight at all times.
Once you reach your feet (you don’t have to touch them), stay in the position for 20-30 seconds.
Release and sit back up.
5. Back extensions
Lie on the ground face down with the flat of your feet against the floor.
Place your hands next to your head, shoulder-wide apart, with your fingers at about eye level and your forearms rested on the ground alongside your body.
Arch your back by pushing down on your hands.
Hold for 5-10 seconds and return to the initial position.
Repeat 10 times.
6. Piriformis stretch
Lie on your back and bring your heels toward your buttocks.
Cross the affected leg over the other, and bend the knee of the upper leg toward your chest.
Grab the knee and ankle of the affected leg with each hand and gently pull toward your chest.
Hold for 30 seconds and release
7. Tennis ball massage
Lie on your back and place a tennis ball (or a softball) under the affected area.
If needed, adjust the position of the ball by making slight movements.
Little Carly was diagnosed with acute autism when she was two years old. She was not able to speak, and doctors said that she will never mentally and intellectually develop as a person.
She was going to therapy regularly, but hadn’t made any considerable progress until one day she reached for the laptop and typed “HELP TEETH HURT”. This was her big breakthrough and her therapists were shocked.
This returned the hope to everyone close to her, thus starting her journey of belief which helped breaking the stereotypes about people who suffer from severe autism.
Go watch this first-person video of young Carly and experience autism through her eyes. It is really inspiring and beautiful.
And if you want to learn more about her and her life story, read her book that she wrote with the help of her father called “Carly’s voice.”
We spend one third of our lives asleep, and there’s a good reason for it. Sleep is a crucial part of our lives that is responsible for many important things. Whoever said that they didn’t need a lot of sleep, and spent that time of their lives exhausting their bodies, lied to you.
We all need sleep. In fact, sleep is so important, that the lack of it eventually plays an enormous role in both psychological and physical deterioration.
According to the National Institute of Health (NIH), sleep deficiency can have such negative effect on our health, that in certain cases even your life may be on the line.
It has been proven that sleep affects our memory, cognitive function, and our creativity. The lack of it has an adverse effect on our emotional state and our ability to make decisions, and it can lead to depression and even suicide.
Which is more, sleep affects our physical health greatly – its deficiency can pose a great threat to our heart function, the risk of obesity, our hormonal levels (including insulin), our growth and development, fertility, and our immune system.
In fact, continual sleep deficiency and large sleep debt have been linked to an increased risk of heart disease, hypertension, stroke, kidney diseases, and diabetes.
It also affects our daytime performance, and thus our safety. NIH points to the fact that losing just 1-2 hours of sleep per night may affect your ability to function to the extent as if you haven’t sleep at all for a day or two.
In such cases of sleep debt, we may enter what is called microsleep. This kind of sleep happens while we are awake. In that moment, our brains enter a short sleep during which we are not aware of and we then forget when we ‘wake up’.
This kind of state can be fatal if you are driving, handling dangerous machinery. Many tragic accidents have happened because of sleep deficiency. Car accidents are the most common, as sleep deficiency contributes to around 100,000 car accidents each year, which result in approximately 1500 deaths.
Considering all things mentioned, sleep is crucial and should not be underestimated. Every age of our lives comes with how many hours of sleep the body needs. The general wisdom is the approximate of 7-8 hours.
However, the National Sleep Foundationhas provided some more precise guidelines in how many hours of sleep per day are necessary for a person depending on the age.
In the infographic, there are 8 age groups in total with different sleep times. All you need to do is find your own age range and respect the time you need to sleep.
Of course, you can’t always stick to such schedule, as things come up and you may sometimes need to cut a few hours short, leaving them in your sleep debt. But don’t forget to pay your sleep debt off, as it may cost you more than you can bargain for.
The best solution to this is creating a strict sleep schedulewith an alarm clock for going to bed and waking up. It may seem strange to have an alarm that sends to bed (and we recommend something relaxing), but sticking to your sleep schedule is important.
So, set your go-to-bed alarm, turn off the lights, leave your cell phone somewhere further from you, and enjoy the coziness of your bed. At first, it may be difficult, but do what you usually do to fall asleep and avoid caffeinated drinks and food before bed.
Oversleeping isn’t good as well, so make sure you train your body and mind through persistent repetition. And when it comes to sleep debt, adjust your next sleep time to last longer, in order to get back to 0.
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