Many people suffer from the common disease arthritis throughout the world. This disease is indeed painful and inflammatory in nature that attacks the joints. It can occur at the back, legs or hands and cause acute pain there and immobility as well.

Arthritis In Hands

Arthritis of hand can occur due to weak joints, lot of wear and tear of the muscles that can make your daily work a real task with lot of pain. You might not be able to hold anything with ease due to arthritis¹.

This can be treated with the help of certain exercises and these exercises also helps in increasing the mobility of the joints and lessens down pain in the joints as well.

Exercises To Treat Arthritis In Hands And Increase The Mobility

Exercises To Treat Arthritis In Hands²

1# Finger Bending

Take a smooth table and place your hand on that and try to bend your fingers one by one. Make sure that when you lift one finger then the other fingers are placed straight on the table. Do this 10 times in one go and repeat this exercise 3 times in a day on daily basis. The stretching of fingers will give you relief from the pain and increases your mobility of hands.

2# Make A Fist

Keep your hands on a stable table and then keep your wrists and fingers straight on it. Keeping your thumb out, make a tight fist and bend your joints as much as possible. If you are not being able to make a fist with on hand then take support of your another hand to make it easily. Straighten up your fingers slowly after keeping them in a fist for a minute and repeat this 3 times in a day.

Fist Exercise

3# Finger Stretch

Keep your wrist in an upright position and then hold the wrist for support with another hand. Keep the fingers straight and closed and then stretch them out separating from each other. Be in this position for a minute or so and then again join the fingers back in an upright position. Repeat this 3 times in a day and do 2 sets in a go.

4# Thumb Bend

Thumb Bend

Fan out your fingers and hold your thumb with the index finger and thumb of another hand. Bend your thumb and then hold this pose for half a minute and then straighten out your thumb. Do this 3 times in a day and repeat 2 sets in one go.

5# Finger Curl

Place the index finger of your other hand at the back of the little finger of your arthritic hand. Place the thumb of another hand on the nail side of the little finger and hold it in a curling position for few seconds. Open it up and relax. Repeat this process with all the fingers of your arthritic hand and relax after stretching them. Repeat 2 steps for 5 times in a day on daily basis.

6# Make An ‘O’

Make an ‘O’

Keep your hand on a flat table with the fingers and wrist stretched straight. Support the wrist of your arthritic hand with other hand and then touch the tip of your thumb with the index fingertip. Try to make an ‘O’ with all the fingers and your thumb one by one. Stretch as much as possible and keep your fingers in an ‘O’ position for few seconds. Relax your hand after making an ‘O’ with each finger. Do this 3 times in a day and 3 sets in a go.

7# Tabletop Bend

Place your hand on a flat surface with your wrist help upright towards your face. Try bending the fingers towards your face so that you form a tabletop out of your hand. Remain in this position for atleast 4-5 seconds and then return back to normal position. Do this 3 times in a day and repeat 2 sets.

8# Pinch Strengthener

Pinch Strengthener

Rest your hand on a soft surface and then keep the wrist in an upright position. Touch your thumb with the tip of index finger and press it gently for 5 seconds. Relax and repeat the same with other fingers. Do this 3 times a day and 2 sets in one go.

Reference:

https://www.mayoclinic.org/diseases-conditions/arthritis/multimedia/arthritis/sls-20076952

https://www.healthline.com/health/osteoarthritis/arthritis-hand-exercises

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Stretching is a form of exercise that keeps our body and muscles flexible and when there is need to stretch a certain part then it can be done easily without straining the muscles. Stretching of the body should be done on regular basis so that your body can remain flexible.

Stretches Will Give You An Amazing Flexibility In The Body

Stretching Gives Amazing Flexibility to the Body and Reduces Muscle Pain

Here are some important forms of stretching that will keep your body flexible and you will not feel uncomfortable while doing them on regular basis.

1# Kneeling Quad Stretch

Start this by sitting on the mat with bending knees and then start lunging with your back knee, shin and foot on the floor. Now lift your back foot off the floor and start stretching it towards your butt area. You need to keep your back and torso straight and your whole body will rest on one bending leg that is on floor. Pull as much as you can without any pain. Feel more stretch and when you reach your maximum limit of stretching then stop and come back to a normal position. Change the side and then repeat with next leg.

2# Hamstring Stretch

Hamstring stretch helps in strengthening the back, hip and thigh muscles

Instead of stretching both the hamstrings at the same time try stretching one at a time to give rest to the other. You need to lie straight on your back on the mat and then start by grabbing one leg by the thigh and then pulling it straight towards your chest till you start feeling a good stretch in it. Keep stretching for 2 minutes and then switch the same to next leg. Repeat this 5 times and keeps inhaling and exhaling at the same time. This will strengthen your thighs, legs and back muscles as well.

Hamstring stretch helps in strengthening the back, hip and thigh muscles

3# Hip Stretch

Sit straight on the ground and push your hands behind and keep them on the floor for support. Now, bend your knees and then spread your feet on the ground as much as you can by keeping your heels touched to the ground. Lower your knees to the left and twist your body to left as well. Lower your knees to the left so that outside of left knee and inside of right knee are pressed into the ground. Lean forward towards the left side of your body and then switch to the other side and repeat the same to your right side. Do this for 5 sets on regular basis and this will strengthen your back and hip area.

4# Lunge And Twist

This gives a good strength to your hip area and improves flexibility of your body

Do the twisting exercises that are good for your spine and do not give much pressure to your spine. Standing and twisting your spine can prove to be dangerous sometimes as a sudden jerk can lead to a lot of problems. Do lunge and twist as this gives a good stretch to your hip area and saves your spine from too much of motion. Take a large step forward with any of your foot and bend your knee to a right angle that forms a 90 degree angle. Keep your left hand on the ground and outside of your left foot. Reach your right hand up and slowly turn your shoulders and your head along with your arms. Repeat this with the other side and do 5 sets

This gives a good strength to your hip area and improves flexibility of your body

5# Standing Wall Slide

While sitting for longer hours on the chair, your shoulders get a slump and the posture goes for a toss. Do standing wall slide to keep your back straight and in shape. Stand or sit straight in the front of a wall so that your spine remains straight and your shoulders and arms are pressed against the wall. Lift your arms and press them back against the wall with your elbows bent at 90 degrees. Do not lift your back and slide your arms as high as you can and keep your shoulders and head pushed to the wall. Then pull your arms back down and repeat this 3-4 times daily.

6# Puppy Pose With Twist

This gives a good stretch to your back and hips and makes them more flexible

Stand on all fours with your knees bent under your hips. Now, extend your right arm in front of you and slide your left arm under your body. Hold your position for 30 seconds before you switch to the other side. Take some rest and retain your normal position before repeating the set.

This gives a good stretch to your back and hips and makes them more flexible

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Menopause is a condition which happens when the fertility and menstruation cycle comes to an end. It is a process of the body that occurs in females after a certain age but it brings drastic changes in woman from time to time.

Menopause brings in lot of changes in females along with mood swings

Menopause

Symptoms Of Menopause

Here are some symptoms of menopause that you need to look out for:

1. Hot flashes happens at any given period of time during the day during due to which the face becomes red along with excessive sweating.
2. Irregularity in your period cycle where periods either lasts for 4 days or for 2 days with irregular time period as well.
3. Night sweats happen especially during the night time when you snooze off to bed.
4. Reduction in estrogen levels also leads to menopause.
5. There will be vaginal dryness more than usual and itching as well due to pre-menopause.

Yoga Poses And Menopause

Yoga indeed plays an important role in treating the symptoms of menopause in women so that they can lead a happy and healthy life. Follow the simple asanas given below to get relief from the discomfort caused by menopause:

Effective Yoga Poses That Will Treat Menopause

Standing Forward Bend

Sukhasana helps in reducing the stress and anxiety from the mind

Also known as Sukhasana, this asana helps in reducing the stress and keeps your mind stress free. It also increases blood flow to the mind and helps in focusing on your breathing patterns. For this asana, you need to stand straight on a mat and then keep your feet a width apart. Now bend your upper body forward and then touch your feet with your hands. This will stretch your back and your arms as well. Stay in this position for a minute and then return back to your normal posture.

Standing Forward Bend

Warrior Pose

This pose helps in decreasing the stress that comes with menopause and also increases the blood circulation in the body along with building up strength. For this pose you need to remain in the standing position and then take your left leg back upto 3-4 feet and then bend your right knee. Now slowly raise your arms to shoulder height so that they remain parallel to the ground. Now raise your hands by few inches and then remain in this position for 10 seconds. Repeat this for atleast 5 times and then return back to your normal position.

Side-Angle Pose

Side angle pose helps in increasing the blood circulation and decreases anxiety

Side-Angle Pose

This helps in decreasing the anxiety level and also increases the blood circulation in the body. This pose is somewhat similar to the warrior pose and for this you need to bring your elbow down to your right knee. Now raise your left hand up in the air and stretch it keeping your left feet stretched ahead to the left side. Remain in this pose for 10 seconds and then come back to the normal position.

Chair Pose

This helps in strengthening the muscles and back area as well. This also gives strength to your arms and legs. For this asana, keep your feet together and lift your arms over your head. Now draw your hips back bringing yourself in a sitting position. Stay in this position for a minute and then come back to the normal position. Repeat this asana for 5 times. Everyday to give your anxiety and mood swings a toss for a longer time.

Hero Pose With Raised Arm

This pose helps in giving strength to your spine and thighs along with relief in the symptoms of menopause. For this pose you need to sit in a kneel down position with your buttocks on your heels. Now keep your palms on your thighs and raise your hands towards the ceiling thereby lifting your hips a bit. Stay in this position for a minute and then get back to the normal position and repeat this pose for the five times.

Seated Wide Angle Pose

This pose calms down the brain and strengthens the spine

Seated Wide Angle Pose

This pose helps in calming down the brain and stretches the inside of the legs. It also strengthens the spine and stimulates the abdominal organs as well. For this pose you need to sit on the floor with your legs wide open. Now keep your left hand on the right thigh and stretch your right hand over your head and bend your body to the left side. Stretch as much as you can and then do this to the next side. You need to repeat this 5 times at a stretch on daily basis.

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Our brain is our computer that keeps us moving and gives signal to our body to perform various work. It is very important to maintain the health of our brain or else it will start deteriorating and there will be issues like memory loss, brain fog, psychiatric disorders.

Powerful Yoga Asanas Will Boost Your Brain

Yoga helps in keeping your memory power healthy

We should always tease our brain to keep it healthy by taking up various challenges and also by eating healthy. But one more important factor is there that helps in increasing our brain power and that is yoga. There are certain yoga asanas that helps in boosting our brain power to make it healthy.

1# Diamond Pose

Also known as Vajrasana, this is performed by maintaining a balance on your breathing pattern as this calms your mind and makes it powerful. This asana helps in increasing the blood circulation and improves the flexibility of the muscles as well. This should be done few hours after eating up your meal.

For this asana you need to kneel down and stretch your lower legs backwards keeping them together so that your toes should touch each other. Now gently lower your body and your hips should rest on your heels. Now place your hands on your knees and keep your back straight concentrating on your breathing start inhaling and exhaling. Stay in this position for 5-10 minutes and try to stay calm and peaceful. This will give peace to your mind and your anxiety levels will lower down.

2# Seated Forward Bend

This pose helps in giving a good stretch to your back and prevents mild depression

This asana is also known as Paschimottanasana and it helps in giving a good stretch to your back and relieves mild depression as well. It also helps in reducing headache and fatigue along with increase in blood pressure. This asana should be performed in the morning after your bowels are done and your stomach is empty.

Seated Forward Bend

For performing this asana you need to stretch your legs in front of you and sit straight. Now inhale and raise your arms over your head. Exhale and then bend forward towards your feet with your arms touching the toes of your feet. Your head should touch your feet or stretch your back as comfortably as you can. Stay in this position for atleast 30 seconds and then come back to your normal position.

3# Lotus Pose

Also known as Padmasana this pose symbolizes lotus flower and this should be done in the morning as it provides relaxation to the mind and calms down your anxiety level. It also helps in improving your body posture and makes your hips more flexible.

To perform your this pose you need to sit straight and then gently bend the right knee by placing it on the left thigh and heels should be close to the abdomen. Now bend your left knee on place it on the right thigh bringing heels close to the abdomen. Place your hands on your knees in a comfortable position and take deep breaths. You need to concentrate on your breathing pattern so that you get calm mind and your energy is channelized well throughout your body. Stay in this position for 5-10 minutes and then repeat this on daily basis.

4# Plow Pose

Plow pose helps in releasing the strain and stress off the brain

Plow pose is also known as Halasana and it gives a good stretch to your back along with improving your blood circulation. This asana gives you a shape of a plow when performed so it is known as plow pose. It helps in calming your mind and releases strain in the back. It also reduces the stress in the brain and calms it down. This should be done in the morning on an empty stomach.

Plow pose helps in releasing the strain and stress off the brain

Your need to lie down on your back on a flat surface with your legs stretched out straight in front of you. Your arms should be by your side. Inhale and then lift your legs and your abdomen off the ground so that it will come over your head forming a 180 degrees angle. Remain in this position for a minute while focusing on your breathing pattern. Now gently bring your legs down and relax a bit before performing this asana again.

5# Headstand

Headstand pose calms the mind and improves blood circulation to the brain

Also known as Sirsasana, this pose is a headstand where your head is down and your legs are up in the air. Make sure that your bowels are empty and this should be done in the morning on an empty stomach. This asana calms your mind and increases blood circulation towards your brain making it more powerful.

Headstand pose calms the mind and improves blood circulation to the brain

To perform this asana you need to get a blanket or a sturdy cloth for placing your head so that it does not move from its position. Now kneel down on the floor and place your forearms on the floor with your elbows and shoulders width apart. Place the crown of your head on the blanket or cloth and fit your head in between your clasped hands so that they will give full support to your head.

You need to breathe in and then balancing yourself you need to push your legs and your torso part off the floor first and then straighten your legs. You need to form a 90 degree angle and support your body by balancing it well. Stay in this position for a minute and then come back to your normal position by relaxing your body.

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