Health & Wellness

Hamstring Rehabilitation Exercises For Fitness Enthusiasts

10 Hamstring Rehabilitation Exercises For Fitness Enthusiasts

Weak, pulled, torn, stiff, and inflamed hamstrings could cause pain in the legs. But it will subside on its own if you take rest and take painkiller medicines. It happens because of overuse, injury, or disuse of the muscles. If you often feel pain in your legs, you should do hamstring rehabilitation exercises to strengthen your muscles and reduce the risk of injury. Start the exercises 4-6 weeks after the injury.

Hamstrings Rehabilitation Exercises Advantages

• Improved mobility
• Reduced leg pain
• Easy walking/standing/sitting
• Stress-free daily activities

Here’re 10 Best Hamstrings Rehabilitation Exercises

  1. Extension Lag
Extension Lag

How To:

• Sit at the edge of the bed with your legs above the floor and your palms on the bed
• Extend the injured leg as much as possible and hold the stretch for 10 seconds
• Do it 10 times twice or thrice a day

Benefits: It will strengthen your knee and hamstring muscles.

  1. Glute Bridge
Glute Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Lift your buttocks until your thighs and hips make a straight line
• Hold it for 5 seconds and come down slowly
• Do 3 sets of 8 reps twice a day

Benefits: It will lengthen the hamstring muscle without causing overextension.

  1. One-Legged Bridge
One-Legged Bridge

How To:

• Lie down on your back with your knees flexed, feet shoulder-width apart, and hands by your side
• Rest your injured leg on the other as shown above
• Push your hips up until they come in a straight line with your thigh
• Hold it for 5 seconds or up to your comfort and come down slowly
• Do 3 … Read more

Ways To Drive Stress Away In A Natural Way

4 Ways To Drive Stress Away In A Natural Way

Life gives stress but you shouldn’t make your life stressful. But it doesn’t mean that you should lead a carefree life. You should learn ways to reduce stress so you can lead a happy, fulfilling, and healthy life.

Sometimes stress develops due to lack of nutrition or due to dehydration. If your body lacks magnesium, you will get stressed because this mineral plays a crucial role in suppressing stress hormones. Similarly, dehydration could make you stressed.

Here’re 4 ways to reduce stress naturally

Maintain a healthy sleeping pattern

Maintain A Healthy Sleeping Pattern

A good night’s sleep is incredibly important as it has a direct impact on your physical as well as mental well-being. But today people sleep less than they did in the past. Also, the sleep quality has been decreased leading to medical problems especially mental.

Good sleep is important for the following reasons

a) Good sleep improves concentration

Sleep is crucial for certain aspects of brain function like cognition, concentration, productivity, and performance. And a poor sleeping pattern harms these functions.

b) Poor sleep is linked to depression

Depressed people often have a poor sleeping pattern. They don’t get enough sleep that can reduce their stress level. But a good sleep can drive the stress away.

How to develop a good sleeping pattern?

Take a refreshing bath before going to bed and use low light in the bedroom. Also, you can try scented candles that can lull you to sleep. Keeping your mobile phone switched off or away from your bed will prevent you from getting distracted. Meditation can also help improve your sleep quality.

Exercises are best ways to reduce stress

Exercises Are Best Ways To Reduce Stress

Exercise in any form could … Read more

Sophie Turner Beauty

Today everyone wants to know about Sophie Turner’s lifestyle especially her diet and workout routine.

It is how Sophie explains her ordeal

She confessed that she had depression due to her body imperfections. The unforgiving social media trolled her to the point where she started getting suicidal thoughts. That was a terrible time for her but she stood firm to emerge victorious with hard work and guidance.

Sophie had a very bad relationship with food due to which she didn’t get the nutrients she needed to keep her body healthy and fit. But the results of an unhealthy diet were far more severe. She lost her periods for an entire year it took a toll on her mental well-being.

Sophie Turner shared her ordeal on social media and received a mixed response but some people were quite indifferent towards her suffering. Their response made things worse for Sophie and she started getting suicidal thoughts. But as expected there is always a silver lining in dark clouds.

Sophie Turner as we know her today….

The world knows Sophie Turner as Sansa Stark of the hit television series, Game of Thrones (2011-2019). And she even won the Primetime Emmy Award nomination for the Outstanding Supporting Actress in a Drama Series in 2019. But it was just the beginning of a journey to a successful career in the entertainment industry.

Sophie Turner became popular and a household name after featuring in the Game of Thrones. Even her critics accepted that she was the right model for that role. But fitting into the costume of Sansa Stark wasn’t an easy job for Sophie especially when she’s facing health issues.

Sophie Turner was … Read more

Nutritious Foods For A Healthy Skin

11 Nutritious Foods For A Healthy Skin

For glowing skin, you need a healthy food. Your skin will have a natural glow when it is healthy from the inside.

Your skin braves pollution and withstands internal pressure. It protects your body from harmful sun rays but gets blemishes in turn. While makeup can only hide skin blemishes, your food can make your skin completely free from blemishes.

Here’re some 11 food for healthy skin…

Dark Green Leafy Vegetables

Dark Green Leafy Vegetable

Spinach, lettuce, coriander, broccoli, mustard leaves, radish lea, and other dark green leafy vegetables contain antioxidants, essential vitamins, and nutrients that can enhance the natural radiance of your skin. They will reduce the dullness so that the glow on your skin becomes visible. The good thing is that you can add these vegetables to your daily diet.


Mangoes provide antioxidants and vitamin A needed to prevent premature aging. These nutrients will help your skin in retaining elasticity and grow new skin cells that will slow down the process of aging in the long run.

Fruits For Healthy Skin

Banana can prevent wrinkling of skin with its vitamins A, B, and E.

Papaya can help clean your skin of all impurities including dead cells and tissues.

Vitamin C is necessary for boosting collagen synthesis that protects skin from wrinkles. Also, it makes a protective shield against harmful rays of the sun and builds cell turnover. Fruits that give vitamin C are oranges, kiwis, guavas, grapefruit, and strawberries.

Apples can make your skin look younger forever.

Drinking a glass of warm water with lemon juice and honey is sufficient to lighten your skin tone.

Strawberries, raspberries, and blueberries provide antioxidants that can clean your skin of blemishes.… Read more

Pregnant Women Suffering From PUPPP Rashes Can Try The Following Home Treatments

Pregnancy is the happiest time in a woman’s life but the occurrence of PUPPP rashes could make things difficult. If you see a red, pimple-like rash lining the stretch marks caused by pregnancy, you should understand that it is a PUPPP skin rashes and that it could require proper treatment or treat with home remedies.

What is a PUPPP rash?

What Is A PUPPP Rash

Pruritic Urticarial Papules and Plaques of Pregnancy (PUPPP) is an itchy rash that occurs along with stretch marks but appears in the later stages of pregnancy. It usually starts in the abdomen but could spread to the lower parts of the body.

A PUPPP rash contains a hive-like bump but it can become larger and inflamed in individuals with a lighter skin tone. Also, it could be surrounded by a thin, white halo. In most cases, it disappears within 15 days of childbirth.

Should I get treatment for a PUPPP rash?

A PUPPP rash triggers an itching sensation. You will require treatment if the discomfort is unbearable. For treatment, you can try home remedies or visit your doctor for consultation, if the condition is severe.

Home remedies for PUPPP skin rashes

Oatmeal Bath

Oatmeal Bath

Soak in the oatmeal water for 15-20 minutes and do it 1-2 times a day. Oatmeal has anti-inflammatory properties that can reduce inflammation and itching of a PUPPP rash in a short time. Mix two cups of oatmeal in a tub of water for bathing.

Cold Compress Home Remedies For Skin Rashes

Cold Compress Home Remedies For Skin Rashes

Cold compress has a numbing effect on a PUPPP rash and this effect can soothe the rash and relieve the itchy skin. Take an ice pack and cold compress the affected skin for … Read more


You Shouldn’t Stop Exercising During Periods For Following Reasons

Do you exercise during your periods? If no, then you will, after reading this blog. Menstruation is a monthly cycle in a woman’s life but it hurts when you bleed.

You have cramps and you feel sluggish. And thinking about exercising during periods could be irritating. But, believe me, it won’t. Of course, you won’t go to a gym or exercise behind closed doors. Also, your gynecologist won’t suggest high-intensity exercises like CrossFit but the benefits of exercising don’t stop just because you are in periods.

Before you jump to any conclusion on exercising during periods, you should know the science behind exercising….

Exercising triggers brain to release a specific type of chemical called endorphins that further releases the feel-good chemical dopamine and relieves pain and suffering.

If this reason isn’t sufficient to encourage you to think of exercising during periods, then you need to go through the full list of benefits of exercising in the menstruation cycle.

Dr. Christopher Holligsworth links the sluggish feeling of periods to the low level of progesterone and estrogen during the entire length of the period phase. So, avoiding exercises won’t save you energy or make you feel better but you can take periods to be an opportunity to try something new.

Advantages Of Exercise During Periods

Exercise Decrease PMS Symptoms During Periods

Exercise Decrease PMS Symptoms During Periods

Regular aerobic exercises can lessen symptoms like fatigue and mood swings that you often experience during your menstruation cycle.

Tap Into Your Endorphins

Tap Into Your Endorphins

Brandon Marcello, Ph.D. calls endorphins, a natural painkiller and suggests increasing your endorphins level with exercising. The release of this brain chemical will elevate your mood and make you feel better from the inside. Also, … Read more

Malaika Arora Eka Pada Ashtanga Namaskara

Malaika Arora Finds Monday Motivation In Eka Pada Ashtanga Namaskara Yoga Asana

Malaika Arora performed Eka Pada Ashtanga Namaskara yoga asana in Monday motivation for her Instagram followers. Her picture of doing this yoga asana in printed blue sports bra and tights is posted on Instagram early in the morning.

What is the picture about?

Malaika Arora is a fitness freak who often shares her fitness mantras with her Insta followers. Today morning, she performed a very difficult yoga asana to inspire her Insta fans. It is called Eka Pada Ashtanga Namaskara and it involves taking the bodyweight on knees, chest, arms, and chin.

What Is Eka Pada Ashtanga Namaskara Yoga Asana?

It is one-leg eight-limbed pose and an intermediate asana in yoga. It can also be called an advanced variation of the knees-chest-chin pose. In this asana, you bring your knees, arms, chest, and chin together to support your body weight while lifting your legs one by one.

How to perform Eka Pada Ashtanga Namaskara?

Malaika Arora Eka Pada Ashtanga Namaskara

Malaika Arora gives detailed instructions for this yoga asana. You need to start with the tabletop position by keeping your knees together and bringing your wrists under the shoulders.

Exhale: Fold your elbows to allow your chest and chin to drop to the mat.

Inhale: Lift your left leg as far as possible and bend your right knee to place your foot under the left leg for support. Hold this position for 10-15 seconds and then try it with the right leg. In this way, you can repeat the position with both legs.

What are the advantages of Eka Pada Ashtanga Namaskara yoga asana?

This yoga asana involves balancing body weight on knees, chest, arms, and chin. And it requires a lot of strength. Practicing this … Read more

Push Ups Or High Planks

Know What Is The First Thing To Do In A Gym And Other Tips For Beginners

If it is your first day in a gym, then you need to be extra careful about your exercise regimen. Some important gym tips for beginner, first, you should understand the right forms of various exercises, and second, start with light activities so you don’t harm your body and lose interest.

Here’re five tips for beginner or those returning to the gym after a long break due to personal reasons or injury

Set your breathing right

Get hold of your breath before exercising. The breathing process has to be normal. For example, breathe in through your nose and breathe out through your mouth.

Push-ups or high planks is best gym tips for beginner

Keep your wrist and shoulders in line when doing push-ups or high planks. Also, make sure that you aren’t looking at your face while doing these exercises.

Gym Tips For Beginner

Modify exercises according to your suitability

There is little need to stretch out to perform exercises in the right manner when you need some time to learn the right form. For example, take push-ups that you can start with your knees first to avoid overstretching but keep learning and practicing the right form of push-ups.

Focus on learning the right form of exercising

Physical activity becomes an exercise when performed in a specific form that is the right form of that activity. And it is especially important for beginners that often do high-intensity exercises without understanding the right forms of those activities.

Maintain your pace

In a gym, you exercise with peers but there’s little need to race with others or chase a fitness goal when you need to stretch out your pace to match others in … Read more

Summer Special Foods For Diabetes Management

5 Summer Special Foods For Diabetes Management

Fiber rich food could help in diabetes management as fiber takes time in breaking down and in this way prevents a sudden surge in glucose level. And there are delicious fiber rich food options you can try this summer to keep your glucose level under check.

Let’s check the best fiber rich food for diabetes..

Sprout Salad With Curd

Sprout Salad With Curd

It is nutritious and cooling as well. Sprouts are high in fiber and taste. Also, you can further increase its nutrition count and flavor by adding fresh veggies and fruits to it. For example, you can mix seasonal fruit like cucumber, tomato, and bell peppers to a salad. Finally, you can add a dash of curd to the salad to make it a diabetic-friendly food.

Cucumber Sticks And Hummus

Kheera is called summer special food because it is low in calories and carbs but brimming with nutrients. Cucumber can be consumed in raw condition or with flavored salt but the best way to enjoy this summer special is with smooth hummus.

Moong Dal Chila With Curd

Moong Dal Chila With Curd

Rich in fiber content and antioxidants, moong dal can help in controlling diabetes and obesity. And you can make a chilla with ground moong dal. But you will require raita to enjoy the chilla. Mix fresh veggies and fruits with curd to make homemade raita.

Boiled Egg Chaat Best Food For Diabetes

Chaat is made by mixing sev, papdi, bhalla, chutneys both sweet and sour, and curd. Chaat is both delicious and nutritious but the most exciting thing is that you can make chaat with anything including boiled eggs. Boil eggs and cut them into small pieces. Add chutneys to the eggs to make deliciousRead more

Rose Herb Benefits

What Are The Herbal Uses Of Rose?

Rose as an herb has several benefits & been used in traditional Indian medicines for managing different ailments related to digestion, skin conditions, eye care, and soothing senses.

Health Benefits Of Rose Herb

Rose powder or jam (gulkand) is good for managing digestive problems like hyperacidity and diarrhea. Regular consumption of gulkand will boost your digestive system and improve your appetite.

Men with sexual dysfunction like libido and premature ejaculation should take half tsp of gulkand twice a day to improve their sexual power.

Rose water is good for skin rejuvenation. It has astringent properties that make it a great cleanser of skin pores. It also balances skin oils to prevent the formation of acne and pimples.

Rose water has healing and cooling properties that make is suitable for use to relieve eye strain.

Rose Herb Benefits

The fragrance of rose can help reduce stress and improve insomnia. Using rose candles at home will make a calm and soothing atmosphere.

How To Use Rose?

Rose as an herb can be used in different forms like powder, jam, water, oil, and leaves. Also, it is available in capsule form. You can grow rose in even a small flower pot to get fresh petals that you can chew or make their paste for skin treatment. Or you can buy rose water and gulkand from the market for daily consumption. Since packed products have a good shelf-life, you can keep your rose products for a long time.

Rose tea made from fresh rose petals can aid in your weight loss efforts. Take a couple of rose petals and rinse them with running water to remove dirt and grime from … Read more