[Future] Health Daily

All you have to do is find bulge between the two eyebrows on the forehead and press it for 45 seconds.

Not only can it calm your mind, it improves memory, relieves stress, chronic fatigue, headaches, eye strain, relieve sinus pain & congestion and insomnia. 

Mudras should be done for at least 10-15 minutes at a time, repeated 3-4 times/day

Gyan mudra symbolizes the union of Self with the universe.Bring the tips of the thumb and index fingers together and form a circle. Keep the remaining three fingers stretched and the palm facing upward.Promotes proper flow of pranaCures indigestionAddresses sleeping disordersImproves focusEnhances memory powerRelieves and prevents stress and angerPromotes sense of balance
Prana mudratouching your ring and pinky fingers to the tip of your thumb, while keeping the other two fingers straight. help awaken and enliven your personal prana, and put you more in tune with the prana around you
Dhyana mudrasit with your hands facing upward, right hand resting on top of your left palm. The right hand, representing enlightenment and higher spiritual faculties, rests over the left hand, bring you into deeper, more profound concentration. This gesture can also help bring you tranquility and inner peace.
Ganesha mudrafor relieving yourself of all types of obstructions in your life.Place your left hand in front of your chest with your palm facing outward and left thumb down. Next, place your right hand in front of your left with your right palm facing toward you and your left palm. Lock your fingers together, holding them in a half-bent position like a claw.During your meditation, inhale deep, holding your hands in this gesture, then pull outwardly on your hands as you exhale without unlocking your fingers. Repeat this motion up to six times, then reverse the gesture (i.e., put your right hand in front of your chest facing outward with the thumb down). Be sure to perform this mudra the same number of times in each direction to maintain the balance of the pulling act.

By performing this mudra, you bring your attention and energy into the heart center, opening up your lungs and heart to the subject of your meditation
Linga MudraProtects against colds and releases chillsMay help move beyond impotence, frigidity or lack of passionCan increase metabolism or the rate at which the body burns energyEnergizesStrengthens the immune systemSit comfortably with your hands in your lap.Clasp your hands together with your fingers intertwined, knuckles pointing away from your body at solar plexus height.Point your right thumb to the ceiling.Make an “OK” sign around your right thumb with your left thumb and forefinger encircling the thumb while keeping your remaining fingers clasped.Hold the mudra for five minutes while you meditate on the element of fire, or hold the hand position for an entire meditation. If your arms get tired, gently rest the mudra in your lap with the thumb still pointing upward.
Prithvi mudra prithvi means “the vast one” and is also the name for Earth; mudra means “gesture,” “mark” or “seal.”the tips of the ring fingers are pressed to the tips of the thumbs on each hand, while the other fingers are kept straight
strengthens and heals the physical bodypractice this mudra in a quiet setting while meditating and focusing on the breath. If possible, this should be done for 30 to 45 minutes a day.
Hridaya Mudra (Heart Gesture) helps in balancing the Heart Chakra(Anhata Chakra) with the pressing of the thumb (fire element), the ring finger (earth element), and the middle finger (space element) together at the tips. The pressure at the tips of the these fingers help to detoxify and cleanse the body with the supply of more oxygen to the heart thereby increasing the heart’s power and function.

How to Identify Good Shoulder Alignment

Yoga Shoulder InjuriesTo feel the many muscles involved without distraction:Stand with your arms extended forward at shoulder height, wrists flexed at 90 degrees, and arms parallel; draw your shoulders back so that they are in the same plane as your ears
Yoga Shoulder InjuriesNow bend your elbows, bringing the tops of your hands straight back toward the fronts of your shoulders; you will feel some strain or tension at the fronts of your shoulders.
Yoga Shouler InjuriesExtend your arms forward and draw your shoulders back in line with your ears. Keep your shoulders firmly in this position and then bend your elbows to 90 degrees. Your elbows should be at waist level and your forearms parallel to the floor.This is the correct position for the arms, with the shoulders still in line with your ears rather than rounding forward. Feel the muscles under and around your shoulder blades working to draw your shoulder blades firmly onto your back like magnets. These are the muscles that hold the shoulder blades in place, to complement the pushing action of the pectorals and triceps. If you disengage these muscles, your shoulders will immediately drop forward.

Crunches 10x

Hunchback exercise

> knees slightly bent; do not lock

> unable or hard to put hand @ back i.e. back to wall w/o gap

> eyes face forward; chin locked

  • Exercise more frequently, which can help your lungs function properly.

Stretching out your arms

Triceps stretches

Triceps stretches
  1. Raise your arm and bend it so that your hand reaches toward the opposite side.
  2. Use your other hand and pull the elbow toward your head.
  3. Hold for 10 to 30 seconds.
  4. Repeat on the other side.

Overhead reach, or latissimus stretch

latissimus stretch
  1. Extend each arm overhead.
  2. Reach to the opposite side.
  3. Hold for 10 to 30 seconds.
  4. Repeat on the other side.

Upper body and arm stretch

pectoralis stretch
  1. Clasp hands together above the head with palms facing outward.
  2. Push your arms up, stretching upward.
  3. Hold the pose for 10 to 30 seconds.

Stretching out your torso

Shoulder, or pectoralis stretch

pectoralis stretch
  1. Clasp hands behind your back.
  2. Push the chest outward, and raise the chin.
  3. Hold the pose for 10 to 30 seconds.

Forward stretch

Forward stretch

This stretch is also known as the rhomboid upper or upper back stretch.

  1. Clasp your hands in front of you and lower your head in line with your arms.
  2. Press forward and hold for 10 to 30 seconds.

Torso stretch, or trunk rotation

trunk rotation
  1. Keep your feet firmly on the ground, facing forward.
  2. Twist your upper body in the direction of the arm that’s resting on the back of your chair.
  3. Hold pose for 10 to 30 seconds.
  4. Repeat on other side.

Tip: Exhale as you lean into the stretch for a greater range of motion.

Stretching out your legs and knees

Hip and knee flexion stretch

flexion stretch
  1. Hug one knee at a time, pulling it toward your chest.
  2. Hold the pose for 10 to 30 seconds.
  3. Alternate.

Hamstrings stretch

Hamstrings stretch
  1. Remaining seated, extend one leg outward.
  2. Reach toward your toes.
  3. Hold for 10 to 30 seconds.
  4. Repeat on the other side.

Be sure to do this one leg at a time, as doing this exercise with both legs out can cause back issues.

Head and shoulder stretches

Shoulder shrug

Shoulder shrug
  1. Raise both shoulders at once up toward the ears.
  2. Drop them and repeat 10 times each direction.

Neck stretches

Neck stretches
  1. Relax and lean your head forward.
  2. Slowly roll toward one side and hold for 10 seconds.
  3. Repeat on other side.
  4. Relax again and lift your chin back to starting position.
  5. Do this three times for each direction.

Upper trap stretch

Upper trap stretch
  1. Gently pull your head toward each shoulder until a light stretch is felt.
  2. Hold the pose for 10 to 15 seconds.
  3. Alternate once on each side.

1. Spirit gate

The spirit gate point is located at the crease on your outer wrist, below your pinkie finger.

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To treat insomnia:

  1. Feel for the small, hollow space in this area and apply gentle pressure in a circular or up-and-down movement.
  2. Continue for two to three minutes.
  3. Hold the left side of the point with gentle pressure for a few seconds, and then hold the right side.
  4. Repeat on the same area of your other wrist.

Stimulating this pressure point is associated with quieting your mind, which can help you fall asleep.

2. Three yin intersection

The three yin intersection point is located on your inner leg, just above your ankle.

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To treat insomnia:

  1. Locate the highest point on your ankle.
  2. Count four finger widths up your leg, above your ankle.
  3. Apply deep pressure slightly behind your biggest lower-leg bone (tibia), massaging with circular or up-and-down motions for four to five seconds.

In addition to helping with insomnia, simulating this pressure point can also help with pelvic disorders and menstrual cramps.

Don’t use this pressure point if you’re pregnant, as it’s also associated with inducing labor.

3. Bubbling spring

The bubbling spring point is located on the sole of your foot. It’s the small depression that appears just above the middle of your foot when your curl your toes inward.

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To treat insomnia:

  1. Lie on your back with your knees bent so you can reach your feet with your hands.
  2. Take one foot in your hand and curl your toes.
  3. Feel for the depression on the sole of your foot.
  4. Apply firm pressure and massage this point for a few minutes using circular or up-and-down motion.

Stimulating this pressure point is believed to ground your energy and induce sleep.

4. Inner frontier gate

The inner frontier gate point is found on your inner forearm between two tendons.

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To ease insomnia:

  1. Turn your hands over so that your palms are facing up.
  2. Take one hand and count three finger widths down from your wrist crease.
  3. Apply a steady downward pressure between the two tendons in this location.
  4. Use a circular or up-and-down motion to massage the area for four to five seconds.

In addition to helping you sleep, the inner frontier gate point is associated with soothing nausea, stomach pain, and headaches.

5. Wind pool

The wind pool point is located on the back of your neck. You can find it by feeling for the mastoid bone behind your ears and following the groove around to where your neck muscles attach to the skull.

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To treat insomnia:

  1. Clasp your hands together and gently open your palms with your fingers interlocked to create a cup shape with your hands.
  2. Use your thumbs to apply a deep and firm pressure toward your skull, using circular or up-and-down movements to massage this area for four to five seconds.
  3. Breathe deeply as you massage the area.

Stimulating this pressure point may help to reduce respiratory symptoms, such as coughing, which often interrupt sleep. It’s also associated with reducing stress and calming the mind.

Stretch before bed

Here are eight stretches to add to your nightly routine.

1. Bear hug 

This stretch works the rhomboids and trapezius muscles of your upper back. It helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or frozen shoulder.

To do this stretch:

  1. Stand tall and inhale as you open your arms out wide.
  2. Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug.
  3. Breathe deeply as you use your hands to draw your shoulders forward.
  4. Hold this stretch for 30 seconds.
  5. To release, inhale to open your arms back open wide.
  6. Exhale and repeat with your left arm on top.

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2. Neck stretches

These stretches will help to relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing these.

To do these stretches:

  1. Sit in a comfortable chair. Take your right hand to the top of your head or to your left ear.
  2. Gently bring your right ear towards your right shoulder, holding this position for 5 breaths.
  3. Repeat on the opposite side.
  4. Turn to look over your right shoulder, keeping the rest of your body facing forward.
  5. Hold this position for 5 breaths.
  6. Repeat on the opposite side.

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  1. Drop your chin down to your chest, holding it here for 5 breaths.
  2. Return to a neutral position and allow your head to gently fall back for 5 breaths.

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3. Kneeling lat stretch 

This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort.

To do this stretch:

  1. Come into a kneeling position in front of a chair, couch, or low table.
  2. Check that your knees are directly under your hips. You can rest on a blanket or cushion for extra support.
  3. Lengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together.
  4. Hold this stretch for 30 seconds.
  5. Repeat 1 to 3 times.

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4. Child’s pose 

Child’s pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress. It also helps to relieve pain and tension in your back, shoulders, and neck.

To do this:

  1. Come down on your knees, sitting back on your heels.
  2. Hinge at your hips to fold forward and rest your forehead on the floor.
  3. Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs or forehead for extra support.
  4. Breathe deeply in while holding the pose, bringing your awareness to any areas of discomfort or tightness in your back.
  5. Hold this pose for up to 5 minutes. You can also come into this pose between other stretches to give your body a rest.

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5. Low lunge 

This lunge stretches your hips, thighs, and groin. Opening your chest helps to relieve tension and pain in this area as well as your back and shoulders. Try to stay relaxed when doing this pose, and don’t push yourself too hard.

To do this stretch:

  1. Come into a low lunge with your right foot below your right knee and your left leg extended back, keeping your knee on the floor.
  2. Bring your hands to the floor beneath your shoulders, on your knees, or up toward the ceiling.
  3. Breathe deeply, focusing on lengthening your spine and opening your chest.
  4. Feel the line of energy extending out through the crown of your head.
  5. Hold this pose for 5 breaths.
  6. Repeat on the opposite side.

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6. Seated forward bend 

This stretch helps to loosen up your spine, shoulders, and hamstrings. It also stretches your lower back.

To do this stretch:

  1. Sit down with your legs extended in front of you.
  2. Engage your abdominal slightly to lengthen your spine, pressing your sit bones into the floor.
  3. Hinge at your hips to fold forward, reaching out your arms in front of you.
  4. Relax your head and tuck your chin into your chest.
  5. Hold this pose for up to 5 minutes.

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7. Legs-up-the-wall pose 

This is a restorative pose that helps to reduce tension in your back, shoulders, and neck while promoting relaxation.

To do this stretch:

  1. Sit with the right side of your body against a wall.
  2. Lie on your back as you swing your legs up against the wall.
  3. Your hips can be up against the wall or a few inches away. Choose the distance that feels most comfortable. You can also place a cushion under your hips for support and a bit of elevation.
  4. Rest your arms in any comfortable position.
  5. Remain in this pose for up to 10 minutes.

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8. Reclining bound angle pose 

This relaxing hip opener can help to relieve muscle tension in your hips and groin, making it especially good if you spend most of your day sitting.

To do this stretch:

  1. Sit on the floor and bring the soles of your feet together.
  2. Lean back on your hands to bring your back, neck, and head to the floor. You can use cushions or pillows under your knees or head for support.
  3. Place your arms in any comfortable positions.
  4. Focus on relaxing your hips and thighs as you breathe deeply.
  5. Hold this pose for up to 10 minutes.

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Decrease muscle stiffness, improve circulation, and reduce inflammation,

Before Regular Workout:

Hydrate well

Stretch

During Regular Workout:

Hydrate well

4-5 sets of light weight and high reps (around 20 reps in each set for each arm) dumbell bicep curls

low weight dumbbell curls

preachers curls

empty bar curls

After Regular Workout:

Stretch

Take warm bath

Massage sore areas

Protein up

Enough Fish Oil

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Note

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It’s a good thing if that (muscle lock-up) happens – your workout is working. 

That sensation occurs because of the way muscles are built.  

By lifting weights, you are actually causing tiny tears (known as “micro-tears”) in the muscle fibers, which the body then repairs and adapts the muscles to better handle the stimulus that caused the damage. 

This is the process by which muscles grow.

Muscles do not actually grow during workouts; instead, they grow during relaxation period. 

That’s why it is essential to get good sleep as it enhances the repair of the muscles and makes them stronger/bigger .

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Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

The other is acute muscle soreness, which appears during and immediately after exercise.

Proper exercise, stretching, and nutrition strategies can help prevent and correct what can be called muscle tightness.

Appropriate exercise progression and static stretches after exercise will help prevent DOMS and maintain range of motion, respectively.

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