कमर के ऊपर के दर्द की कसरत। अगर आपको कमर के ऊपरी हिस्से में दर्द है तो क्या करे । गर्दन से ले कर कमर तक का दर्द । कमर के ऊपरी हिस्से का दर्द
Neck and back pain cramping your style. Main causes - hunching over a smartphone, sitting at a desk all day, or even injury -
Best remedy : stretching and strengthening exercises
Below, we’ve compiled moves to help stretch and s
trengthen the muscles in your:
neck
shoulders
upper back
Stretch first
First things first: Loosen up the muscles in your problem area with a good stretch.
Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow - all of which can alleviate pain
Pick a handful of the stretches below and run through as many as you can at one time. Try to spend at least 30 seconds - ideally 1 to 2 minutes - on each move.
Neck side bend and rotation
Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.
After about 10 seconds, slowly roll your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder.
Complete the rotation by ending where you started. Repeat these steps rolling in a clockwise direction.
Shoulder roll
Stand with your arms down at your sides.
Roll your shoulders backward in a circular motion, completing 5 rotations. Then complete 5 rotations forward.
Repeat this sequence 2-3 times.
Good for: shoulders and upper back
Overhead arm reach
Sit in a chair, facing forward with your feet on the ground.
Extend your right arm up above your head and reach to the left. Bend your torso until you feel the stretch in your right lat and shoulder.
Return to start. Repeat 5 times, then do the same thing with your left arm.
Good for: shoulders and upper back
Pec stretch
You’ll need a doorway for this stretch.
Step into the doorway and place your forearms on the doorframe. Make sure your elbows are bent at a 90-degree angle.
Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders.
Hold for 10 seconds and release. Repeat 3 times.
Good for: shoulders and upper back
On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck.
Good for: mid and lower back
Knee to chest
Lay with your back on the ground. Bend your left leg and bring it to your chest. Hold for 10 seconds and release.
Repeat with your right leg. Complete the whole sequence 3 times.
Good for: lower back
Thoracic extension
For best results, use a foam roller or a chair.
If you’re using a foam roller, position it under your thoracic spine. Allow your head and butt to fall on either side. Extend your arms above your head to deepen the stretch.
If you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch.
Hold either position for 10 seconds and release. Repeat 3 times.
Good for: upper and mid back
Join this channel to get access to perks:
/ @advancehospitals
Go to our website for details www.kneeshoulderindia.com
www.advancehospitals.in
facebook page / advancekneeandshoulder...
Advance hospitals is a video channel made with aim to spread education to orthopedic surgeons,physiotherapist and general public. More details can be seen on our website
www.kneeshoulderindia.com. The channel has some of best arthroscopy videos in the India.
Advance Knee and Shoulder Hospital is a state of Art Hospital providing highly advanced knee and shoulder surgery and care facility. Services of Dr Prathmesh Jain is available who is one of the pioneers in the field of knee and shoulder surgery.Advance knee and shoulder hospital is a superspeciality hospital constructed with an aim to provide state of the art facility to the patients with knee and shoulder problems.The hospital features several unique features which make it at par with the best of the hospitals in the world.
Advance knee and shoulder Hospital,
Ahmedabad Adress: A21,31,32, 4th floor, Circle B,
Above pakvan restaurant ,
Pakvan crossroads
SG highway , Ahmedabad.
ONLINE CONSULTATION FACILITY Available : Consultation fees 1000 rs
(Consultation will be on google meet) . Message on 7096021983, 7096021916, 7096021847, 7096021831 to book an appointment for video consult.
Dr Prathmesh Jain. Advance knee and Shoulder Hospital. CIrcle B
Above Pakvan Crossroads, S G highway, Ahmedabad.
Email : prathmeshjain@gmail.com
whatsapp no 9227901980 (No Calls , only whatsapp)
website : www.kneeshoulderindia.com
For Gynaecology and pregnancy videos, see
/ @gynaecologistdrdiptij...
9 сен 2024
