Health & Wellness

Deeper And Browner Tan With Olive Oil

How To Get A Deeper And Browner Tan With Olive Oil?

If you also love the sun-kissed look and have no apprehensions about tanning your skin then you should use olive oil for tanning your skin. The luster of olive oil attracts the sun and the moisturizing minerals penetrate deep inside the skin with sun rays. It gives your skin a smooth finish and glowing tan.

Skin Tanning With Olive Oil

Extra virgin oil works well for a great tan. You should get a bottle of this oil and a timer to start tanning.

• Spread a towel on your tanning bed or chair
• Soak a piece of cloth in oil and rub it all over the front side of your body including your face
• Set the timer for 30 minutes to check how your skin reacts to tanning and adjust the time according to your findings
• Lay down on your back, close your eyes, and relax for 30 minutes
• Do the same on your backside and lay on your belly for another 30 minutes
• Wash off the oil thoroughly from your face and body after the tanning session is over

Half an hour under the sun is sufficient to tan your body with olive oil. Use the extra virgin olive oil that has extra nourishment that other tanning lotions lack.

Tips For Tanning Your Skin With Olive Oil

Extra virgin oil is the best tanning solution but there are many factors to consider with this oil to get the desired results.

  1. Olive Oil Types
Olive Oil Types

Olive oil is in great demand due to its nutritional value and for this reason, brands produce olive oil using different nutrients. Their objective is to process oil for different needs like scented oil. Processed oil could promise excellent results and it could be good for your hair and skin, but you should keep in mind that they contain artificial ingredients.

The biggest drawback of processed oil varieties is they might not suit your skin type. But there is no such apprehension with extra virgin oil that comes directly from nature. Extra virgin is the purest form of olive oil and hence good for your skin.

  1. Skin Tanning With Olive Oil
Skin Tanning With Olive Oil

Olive oil has all the necessary nutrition for your skin and this reason, it gives a soft, smooth, and silky finish to the skin. Since you are using extra virgin oil, you will get pampered by nature. But there is something that makes extra virgin olive oil good for skin tanning.

For tanning your skin, you need to bake your skin under the sun. It is where olive oil can do wonders for your skin. Its luster attracts sunshine which is something other tanning lotions can’t do. The sun rays will penetrate deep inside the skin and give you a browner and deeper tan. Also, it will take very little time in giving results.

  1. Using Olive Oil For Skin Tanning
Using Olive Oil For Skin Tanning

Saying that you should apply the oil all over your face and body will be … Read more

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 sets of 8 reps each twice a day

Benefits: It helps extend the hamstring muscles without strain as you rest your injured leg on the other.

  1. Prone Hamstring Curls
Prone Hamstring Curls

How To:

• Lie on your stomach with your face resting on a pillow or a rolled towel
• Slowly lift the injured leg and bring it as close to the glutes as possible
• Hold it for a couple of seconds and then back
• Do 3 sets of 8 reps twice a day

Benefits: This exercise can be practiced on any surface including a bed, sofa, or bench. But you will need a pillow to keep your face.

  1. Stretch For Tight Hamstrings
Stretch For Tight Hamstrings

How To:

• Sit on the edge of a chair with your knees flexed and feet flat on the floor
• Stretch the injured leg while keeping the other leg flexed
• Bend a little forward to feel stretch on the extended leg
• Hold it for 3 seconds and come back slowly
• Do 3 sets of 8 reps twice a day

Benefits: It relieves stressed hamstring to reduce stiffness and ease movements.

  1. Lying Knee Extension
Lying Knee Extension

How To:

• Lie down on your back with your knees flexed and hands by your side
• Raise your … Read more

Food & Lifestyle Habits That Can Help Reduce Belly Fat

12 Food & Lifestyle Habits That Can Help Reduce Belly Fat

There is little need to punish your body for reducing belly fat when you have the option of melting your tummy by changing your diet. You need to cut calories and increase proteins and vitamins. Also, you need to drink plenty of water to stay hydrated.

12 Ways To Reduce Belly Fat Without Exercises

  1. Cut The Sugar
Cut The Sugar

A bottle of packaged fruit juice contains more sugar than the fruit itself. If you drink bottled fruit juices, you take more sugar than needed. The packaged drink make tall claims regarding their sugar content but they always contain more sugar, flavor, and color. If you have a sweet tooth and you love eating cakes, pastries, dark chocolates, and sweets, you should buy less sweetened dairy and bakery products.

  1. Take More Vitamin C
Take More Vitamin C

Vitamin C is good for your health. It reduces oxidative stress, aids in digestion, and maintains blood pressure. For vitamin C, you can take any citrus fruit like orange, lemon, and lime. It is also found in bell pepper, broccoli, grapefruit, and kiwis. These fruits also contain calcium, minerals, potassium, magnesium, and zinc. It is a good idea to take fruit daily to increase your intake of vitamin C and other necessary nutrients.

  1. Stay Hydrated
Stay Hydrated

Drink at least 8 liters of water every day. It will keep you hydrated, flush out toxins from your body, and reduce fat from your midsection as well. Also, drinking water is a great way to keep your premenstrual bloating in check. If you develop the habit of drinking water before meals, you won’t eat as much food as you eat. But avoid drinking water right after your meals. Also, you should abstain from alcohol as it can cause dehydration.

  1. Take More Protein
Take More Protein

Protein aids metabolism and reduces hunger pangs and cravings for quick snacks as well. While protein is found in both non-vegetarian and vegetarian food, it is better to rely more on vegetables as eating a high amount of protein could lead to gout problems. For protein, you can take baked fish, chicken stew, soya chunks, mushrooms, lentils, and sprouts.

  1. Say No To Starchy Foods
Say No To Starchy Foods

It is better to avoid starchy food to get a flat tummy because starch is stored in the body as fat when taken in huge quantities. If you eat white bread, polished rice, pasta, noodles, corn, corn flour, and potato, you should switch to healthy alternatives as these items have high starch content. It is better to switch to brown bread and brown rice that has starch in limited amounts.

  1. Keep Your System Clean
avoid toxin

You should address bloating and constipation to avoid toxin buildup in your body. It is better to have detox drinks or cleansing juices so you learn to use the bathroom properly. If you give in to rush and avoid the bathroom, you aren’t doing good for your body. Your brain will begin to ignore the body’s signals to attend to nature’s call which leads to constipation and bloating.

Drinking … Read more

Get Bigger And Fuller Butts At Home

10 Ways To Get Bigger And Fuller Butts At Home

Now you can easily build round, firm, and bigger butts at home. With a proper mix of diet and exercise, you can enhance the visual appearance of your butts. Continue the blog if you want to know convenient ways of improving butts.

10 Butt Building Exercises

  1. Squats
Squats

• Stand straight with your feet shoulder-width apart and hands extended before your chest
• Push your hips out and come in a half-sitting position
• Bring your hands closer to your chest
• Your back and neck should be in a line and your knees shouldn’t shoot your toes
• Hold this pose for 10 seconds
• Repeat if 15 times

  1. Barbell Squat
Barbell Squat

• Stand straight with your feet shoulder-width apart and a barbell on your shoulders
• Assume the sitting position just like you did in the squat and hold it for 10 seconds
• Do it 12 times

  1. Plie Squat
Plie Squat

• Stand straight with your feet more than shoulder-width apart
• Raise your hands and join your palms
• Push your hips outside and assume a squat position
• Make sure your knees don’t shoot your toes
• Hold the pose for 10 seconds and do it 10 times

  1. Weighted Lunges
Weighted Lunges

• Stand straight with your feet shoulder-width apart
• Take a step with your right leg and bend both your knees until your thighs are at a 90-degree angle with the floor
• Hold the position for 10 seconds and repeat it with the left leg
• Do it 10 times with each leg

  1. Weighted Glute Bridge
Weighted Glute Bridge

• Lie on your back with your knees folded and feet shoulder-width apart
• Put weight on your pelvic to start
• Lift your pelvis off the floor and then back
• Repeat it 10 times

  1. Single-Leg Bridge
Single-Leg Bridge

• Lie on your back with your knees folded and feet flat on the mat
• Raise your right leg straight up in the air and lift your hips as well
• Hold for 3 seconds and then come back
• Repeat it with the left foot
• Do it 10 times with each foot

  1. Donkey Kicks
Donkey Kicks

• First, get down on all your fours, and second, place your elbows flat on the mat
• Raise your right knee and bring it close to your chest and then kick back as high as you can
• Bring the right knee to the ground and repeat it with the left knee
• Do it 12 times each with both knees

  1. Kettlebell Swings
Kettlebell Swings

• Stand straight with your feet shoulder-width apart
• Grab a kettlebell with both your hands
• Swing the kettlebell up and down while maintaining a steady standing position
• Do it 10 times

  1. Side Lunges
Side Lunges

• Stand straight with your feet more than shoulder-width apart and toes pointing out
• Bend your right knee and sit towards the right and hold the position for 5 seconds
• Come back and repeat it with the left leg for … Read more

Best Skin Treatments In Ayurveda

10 Best Skin Treatments In Ayurveda

Ayurveda has the answer to all skin conditions including acne removal, skin exfoliation, and protection from free radical damage. Also, ayurvedic treatment can make your skin healthy and glowing.

Here’re Ayurvedic Treatments For Glowing Skin

  1. Sandalwood And Almond Powder
Sandalwood And Almond Powder

Ingredients:

Sandalwood Powder (4tsp)
Almond Powder (2tsp)
Coconut Oil (3tsp)

How To:

Mix the ingredients to form a smooth paste
Apply it to your face for 20 minutes
Do it twice or thrice a week

How It Works:

Sandalwood powder is good for curing pimples, acne, and boils on the skin. Almond powder has all the necessary nutrients needed for healthy skin. It lightens the skin tone as well.

  1. Turmeric And Rice Flour
Turmeric And Rice Flour

Ingredients:

Turmeric (2tsp)
Rice Flour (2tsp)
Tomato Juice (2tsp)

How To:

Mix all the ingredients to prepare a smooth paste
Apply the paste all over your face and neck for 30 minutes
Rinse it off with cold water
Do it 3-4 times a week

How It Works:

Turmeric is a natural antiseptic. Also, it is an excellent exfoliating agent. Rice flour has skin whitening properties that brighten dull skin. Tomato juice can lighten the dark spots.

  1. Aloe Vera And Lemon

Ingredients:

Aloe Vera (3tsp)
Lemon Juice (1tsp)

How To:

Mix the ingredients until it forms a uniform solution
Apply the solution to your skin and leave it overnight
Rinse it off early morning and pat dry
Make it your everyday activity before retiring to bed

How It Works:

Aloe vera has good antioxidant properties that can protect the skin from free radical damage, reduce inflammation, and make the skin firm in the long run. Lemon juice works as a cleansing agent. It brightens the skin as well.

  1. Saffron And Olive Oil
Saffron And Olive Oil

Ingredients:

Saffron Strands (2-3)
Olive Oil (2-3 drops)
Distilled Water (1 cup)
Cotton Ball (1 piece)

How To:

Soak the saffron strands in the distilled water until the water turns yellowish golden
Add olive oil to the water and mix well
Soak a cotton ball in the solution and apply it gently to your face
Leave it for 15 minutes and wash your face with cold water
Do it 3-4 times a week

How It Works:

Saffron has excellent skin-lightening properties. It also improves skin texture. It can cure blemishes and acne as well. Olive oil can prevent the formation of whiteheads and blackheads.

  1. Kumkumadi Oil
Kumkumadi Oil

Ingredients:

Kumkumadi Oil (4-5 drops)

How To:

Take kumkumadi oil on your palms and rub it gently as you do with your moisturizer
Massage your skin gently with your kumkumadi oil-soaked palms for 5 minutes
Leave it for 20 minutes and rinse it off with lukewarm water
Do it 3-4 times a week

How It Works:

Kumkumadi oil is considered good for skin health. It removes tan and reduces the appearance of blemishes on the skin.

  1. Holy Basil And Neem
Holy Basil And Neem

Ingredients:

Holy Basil (10 leaves)
Neem (10 leaves)
Rose Water (2tsp)

How To:

Grind the leaves until they make a paste
Add rose water to … Read more

Combat Dehydration At Home

10 Ways To Combat Dehydration At Home

The human body is 70% water and for this reason, people are advised to drink plenty of water. But sometimes you feel parched even after drinking enough water. It shows that the water released through urine and sweat hasn’t been replenished and your body is dehydrated.

What Is Dehydration?

Reduction of water leads to salt-sugar imbalance. Here the body is unable to retain fluids and electrolytes that affect the functioning of the body. The following are the causes of dehydration.

Diarrhea Or Vomiting: It leads to excessive loss of water from the body leading to dehydration.

Fever: Constant high fever results in dehydration.

Sweating: The body keeps losing water due to sweating, especially after intense physical activities like workouts.

Age: Infants and older people are at higher risk of dehydration.

Chronic Illness: People suffering from chronic problems like diabetes and kidney problems are at a higher risk of dehydration.

Weather: Extremely hot weather increases the chances of dehydration.

Signs And Symptoms Of Dehydration

Everybody faces dehydration but it could mild to severe. In mild cases, drinking water is sufficient. But in severe cases, you could need hospitalization.

• The tongue becomes dry and sticky
• Excessive thirst
• Less frequent urination
• Dizziness
• Dark urine
• Fatigue

Dehydration signs in children are different from those of grown-up kids and adults. And parents need to be careful about dehydration in kids.

• Dry mouth
• Sunken eyes and cheeks
• Lack of energy and increased sleep
• Dry diapers for more than 3 hours
• Absence of tears while crying

Side Effects Of Dehydration

When your body is dehydrated, you have the following side effects

• Bad breath
• Frequent chills
• Cravings for sweets
• Cramps in the muscles
• Headache
• Dry skin

Dehydration isn’t a medical condition but it can lead to a medical emergency if left untreated for a long time. While mid dehydration can be treated at home, you need medical intervention to treat severe dehydration.

Treat Dehydration At Home With The Following Things

  1. Banana
Banana

Ingredients:

Bananas (1-2 pieces)

How To:

Consume bananas before starting any physical activity
Take bananas twice a day

How It Works:

Dehydration results in potassium deficiency, but bananas can replenish potassium and save the body from dehydration.

Precaution:

Infants less than 6 months old should be given bananas only after consulting a doctor.

  1. Buttermilk
Buttermilk

Ingredients:

Buttermilk (1 cup)
Dry Ginger (1/2 tsp)

How To:

Mix dry ginger in the buttermilk
Consume the refreshing drink
Drink it 3-4 times a day

How It Works:

Buttermilk is a natural probiotic and it is rich in minerals and magnesium as well. It replenishes the minerals depleted due to dehydration.

  1. Barley Water
Barley Water

Ingredients:

Barley (1 cup)
Water (3-4 cups)
Lemon (1/2 piece)
Honey

How To:

Boil barley in a cup of water for up to 50 minutes
Stain the barley when it is cool and add lemon to it
Consume it at regular intervals 3-4 times a day

How Read more

Home-Based Exercises Best For Your Heart Health

10 Home-Based Exercises Best For Your Heart Health

Exercising is the best way to keep your heart healthy and pump fresh oxygenated blood into your body. The American Heart Association (AHA) also suggests regular exercise and healthy eating habits keep your heart young forever.

Advantages Of Exercises For Heart Health

• Increases good cholesterol (HDL) and reduces bad cholesterol (LDL)
• Boosts vascular wall function and the ability to pump blood
• Helps control diabetes and blood pressure
• Reduces the risk of heart strokes
• Improves the quality of life of people with heart conditions

Now you know the benefits of exercising for heart health, you should also know about the exercises that are good for your heart.

Aerobic Exercises

Aerobic Exercises

Aerobics or cardio is good for improving blood circulation and overall strength and fitness. The AHA also recommends at least 30 minutes of cardio five days a week for a healthy heart.

Here’re the five best aerobics exercises

  1. Walking
Walking
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The American Heart Association (AHA) recommends moderate to brisk walking for everyone. For walking, you can find a purpose like needing some fresh air and thinking of an idea. Or you can keep a pet who you can take on a walk. Or you can walk with friends and enjoy socializing while exercising.

  1. Cycling
Cycling

Biking is great low-impact cardio for your heart. Research has proved that cycling reduces the risk of heart disease by 11-18%. Start using a bicycle instead of a car, if your office is within cycling distance. Also, you should use a cycle for supermarket visits.

  1. Playing A Sport
Playing A Sport

Sporting activities like badminton, tennis, and basketball that involves running and jumping increase blood circulation. The heart pumps faster so the body gets the energy it needs to run and jump. But if you have a heart condition, you should talk to your doctor before taking part in any sporting activity.

  1. Swimming

Swimming involves the whole body. When you swim, you exert pressure on every part of your body. It makes your heart works faster and improves your strength and fitness. Half-an-hour swimming three or four days a week is sufficient to keep your heart healthy.

  1. Household Chores
Household Chores
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If you do household chores, then you don’t have to worry about your heart health as your involvement in the household chores keeps you active all day. Activities like cleaning, dusting, kitchen work, wardrobe arrangement, and watering plants requires lots of energy.

Strength Training

Strength Training

In addition to aerobics, you can also do strength training to keep your heart healthy. Strength training has multiple advantages like it improves muscle power, building strength, and tones muscles as well. According to the American Heart Association (AHA), 30 minutes of strength training two days a week is sufficient to keep your heart healthy.

  1. Resistance Band Exercises
Resistance Band Exercises

Add resistance bands to your exercises, if you want to make the exercise a little more challenging. It will help control your blood sugar and blood pressure. Since resistance bands come in various thickness options, you can easily choose … Read more

Choline Rich Foods You Should Add To Your Diet

10 Choline Rich Foods You Should Add To Your Diet

Including choline-rich food in your diet will have a positive impact on your cardiovascular health, cognitive ability, and protection against cancer. Choline is a micronutrient found in both animals and plants. The human body also produces this micronutrient but in limited amounts.

Choline micronutrient is necessary for everyone including toddlers and adults. But the requirement of choline varies according to age group. Depending on your age, you can increase your intake of choline.

Choline-Rich Foods

  1. Whole Eggs
Whole Eggs

One large egg with yolk contains 147 mg of choline. Also, the egg yolk has phospholipids that improve choline absorption by the human body. According to studies, choline is easier to consume in its natural form than as a supplement. Adding eggs to your breakfast will increase your choline intake.

  1. Fish
Fish

Seafood is a great source of choline. Fish like tuna, salmon, and haddock have rich choline content – three ounces of smoked salmon packs 187 mg of choline. Also, fish nutrients improve vitamin D concentration and DHA (omega-3 fatty acids). If you love seafood, you can consider salmon for your dinner.

  1. Organ Meat
Organ Meat

The choline content of organ meat can fulfill your choline requirement. Consuming 90g of meat per day with eggs once per three days and milk products is sufficient to fulfill the choline need of children. In organ meat, beef liver contains 359 mg of choline followed by chicken liver (247 mg), turkey (71.7 mg), and chicken broiler (56 mg).

  1. Soy
Soy

Raw soybean is a rich source of choline – 100g of soybeans contain 116 mg of choline. If you are vegetarian, you can increase your intake of soy products like tofu, soy milk, tempeh, and edamame. Look for more options to add soy to your diet.

  1. Cruciferous Vegetables

Vegetarian people have more choices in food. They can take broccoli, cauliflower, and Brussels sprouts. Choline content in 107g chopped cauliflower is 47.4 mg followed by 31.2 mg in 160g cooked Brussels sprouts and 17 mg in 91g chopped broccoli.

  1. Potatoes
Potatoes

Potato is also a rich source of choline as a 173g medium-size potato contains 24.9 mg of choline. But red potatoes have carbs as well. One 138g baked potato contains 26.1 mg of choline. Having roasted potatoes for breakfast is a great idea. Also, you can take fried potatoes as quick snacks.

  1. Beans
Beans

Vegans can also rely on beans for choline. 170g of immature lima beans contain 75 mg of choline and 100g of kidney beans have 30.5 mg of choline. Beans are good for everyone. If you are a vegan, you can add beans to your diet to get more choline.

  1. Shiitake Mushrooms
Shiitake Mushrooms

The flavor-rich shiitake mushrooms can enhance the nutritional value of soups, pasta, and stir-fries. They are immunity boosters and they can reduce inflammatory markers. These mushrooms also contain anti-oxidative and anti-atherosclerotic properties that can help your cardiovascular health.

  1. Cottage Cheese
Cottage Cheese

Low-fat milk and cottage cheese make great food – 210g of cottage cheese contains 38.6 mg of choline. Also, it provides … Read more

Weight Loss Exercises For Yoga Practitioners

14 Weight Loss Exercises For Yoga Practitioners

If you are looking for a time-tested and proven weight loss therapy then look no further than yoga. It has been practiced for centuries and it works for all the body. Whether you want to trim your tummy or reshape your thighs, yoga has asanas for all body parts.

Yoga For Facial Fat

  1. Simhasana
Simhasana

It is good exercise for toning facial muscles. Also, it is a great stress buster. It involves sitting in a lion pose and drawing your tongue out and producing a loud noise ‘haa’. The force generated in the process stretches the facial muscles, thorax, and spine.

Precautions: It has no potential risks for anyone. Also, you can do this asana while sitting on a chair, if you have trouble sitting on your knees.

  1. Jalandhara Bandha
Jalandhara Bandha

This seated pose is good for stretching and toning the muscles around the neck region. It involves pressing of chin against the chest which works on the chin muscles as well. Also, it involves retention of breath that detoxifies the lungs and improves respiration.

Precautions: Retain your breath, if you have hypertension or heart ailment. But you should avoid this asana if you have breathing issues.

Yoga For Arms

  1. Adho Mukha Svanasana
Adho Mukha Svanasana

It is an excellent pose to tone and strengthen your arms and biceps. It is also called the weight-bearing pose as the entire weight of the body is shifted to the hands. You can see how the practitioner in the picture has stretched her arms and biceps.

Precautions: People suffering from carpal tunnel syndrome should avoid this asana.

  1. Chaturanga Dandasana
Chaturanga Dandasana

The objective of this asana is to strengthen your core and keep it intact. The asana involves keeping the body off the ground with the help of hands. Here the entire body weight is shifted to the hands the core is involved to maintain the balance. It works well on the biceps and triceps.

Precautions: Avoid practicing this asana, if you have a shoulder or hip injury.

Yoga For Shoulders And Upper Back

  1. Bharadvajasana
Bharadvajasana

This asana improves the mobility of the upper body and shoulders. Also, it improves digestion. The asana involves a deep twist that works on the back, neck, and shoulder area. Also, it involves the movement of hands and knees. It is an intermediary level pose suitable for people of all ages.

Precautions: Avoid practicing this asana, if you have problems with the spine, hips, or knees as the twist it gives to the body could be painful.

  1. Ardha Matsyendrasana
Ardha Matsyendrasana

The asana involves giving an intense twist to your shoulders, neck, and spine in unison. You turn your body one side at a time and in this way move your entire body. The advantages of the asana are toning the upper body, sides, and abdominal muscles. It will improve the mobility of your spine and neck. Also, it strengthens the hands and legs.

Precautions: You should avoid doing the asana if you have pain in your neck and spine. … Read more

Sprained Ankle

10 Exercises To Rehabilitate A Sprained Ankle: Sports chiropractor Brett Edmunds advises treating a sprained ankle with ice and wrapping it with a crepe bandage to reduce the swelling and pain. And once the pain subsides, you should do some strengthening exercises that can help rehabilitate the joint by stretching the muscles and ligaments surrounding the injured joint.

The chiropractor recommends RICE (Rest, Ice, Compress, and Elevate) treatment for a sprained ankle. Also, the professional strongly advises consulting a doctor before starting any exercise. Once your doctor allows you to exercise, you can choose any of the below-mentioned exercises to rehabilitate your injured foot.

Start the following exercises for minor ankle injuries only after three days….

Ankle Warm-Up ABCs

Warm up your sprained ankle by tracing letters A, B, and C with the injured joint. A warm-up exercise for 3-5 minutes will prepare your ankle for the therapy.

How To:

• Sit on a chair
• Life the affected ankle off the floor
• Trace letters A, B, and C with your foot
• Do it in a slow motion

Now you are ready for strengthening exercises

  1. Therapy Band Ankle Flexion
Therapy Band Ankle Flexion

How To:

• Sit down on your hips with your legs extended
• Place a foam roller or rolled towel under the affected foot
• Anchor a therapy band with the ball of your foot
• Hold the therapy band to provide resistance
• Move your foot forward and backward
• Do it 10-15 times in a controlled motion

  1. Ankle Diagonal Flexion (PNF Movement)

How To:

• Sit on a table and extend the affected leg out of the edge
• Or you can sit on a mat and place your foot on a foam roller
• First, move your foot diagonally down and then diagonally up towards you
• Repeat the movements 10-15 times

  1. Therapy Band Ankle Eversion
Therapy Band Ankle Eversion

How To:

• Sit on a mat with your feet firmly placed over a foam roller or a rolled towel
• Take a therapy band and tie a loop at one end
• Put the affected foot through the loop and secure it around the ball of the foot
• Anchor the other end of the band around the other foot
• Keep the resistance fairly tight with your hand
• Move the affected foot horizontally
• Do it 10-15 times

  1. Therapy Band Ankle Inversion
Therapy Band Ankle Inversion

How To:

• Sit down with your legs firmly placed over a foam roller
• Take a therapy band with a loop at one end
• Put the affected foot through the loop and place the foot over the other
• Anchor the band to the curve of the other foot
• Hold the band tight with your hand
• Move the foot horizontally
• Do it 10-15 times

  1. Ankle Circles
Ankle Circles

How To:

• Sit on a mat with your legs placed on a foam roller or rolled towel
• … Read more