Archive | November, 2016

9 Ways on How to Treat Acne Naturally

Are you looking for an effective acne treatment? Millions of people all over the world are suffering from acne, and they’re all looking for the right acne treatment to help them solve their misery. Having pimples on your face is a big problem especially that it can cause make you feel embarrassed and humiliated in front of your friends or loved ones. Today’s post helps you on how to treat acne. Below are excellent remedies which won’t cause you allergic reactions and skin irritations:

1. Wash your face with salicylic acid before going to bed. This is an acne treatment to depend on. The salicylic acid can dissolve blackheads and dead skin cells. Dab a small amount of white toothpaste on your acne. Let it stay overnight. Wash your face first thing in the morning. Repeat this for a few days until you see results in no time.

2. Drink a lot of water. It’s another acne treatment that you can rely on. Always have a bottle of water when you drive or on your desk. It can keep your skin fresh and free from blemishes. Water is a natural cure for pimples without the harsh irritations.

3. Keep out of processed foods. These foods only irritate your condition because they contain a lot of toxins that may worsen your acne. If you want to know how to treat acne, then go for fresh and organic foods. Have more fruits and vegetables in your diet.

4. Exfoliate with cornmeal. Use this natural acne treatment to get rid of those pimples fast. This is your perfect home remedy to battle out pimples. It can thoroughly clean blocked pores. Mix cornmeal with your facial cleanser. Massage the solution all over your face twice a week. They can work together to penetrate deep pores and dissolve dead skin cells and hardened oils.

5. Wear only mineral makeup. This can help you avoid clogged skin pores that most non-mineral makeup can cause. Choose mineral makeup with SPF to protect you from sun’s harmful rays. Remember that exposure from the sun can your pimples and harm your skin more.

6. Use moisturizer. If you have oily skin particularly, wear moisturizer. Skin dehydration won’t help in acne treatment. Apply moisturizer twice per day because without it, you’ll have dry skin which can make you more prone to pimples. Dry skin also has no barrier so pimple-causing bacteria can easily attach skin.

7. Use tea tree oil products. This is another natural yet effective acne treatment that works on your favor. It has antibacterial properties that can help heal acne fast.

8. Have hair product off your pimple-prone skin. Your hair should be away from your face to avoid breakouts.

9. Steam your face. Steaming is another acne treatment to depend on. It can easily get rid of acne and blackheads.

These are natural ways on how to treat acne that you can do at home without spending much on a spa or dermatological clinic. Follow these tips if you want to get rid of those messy and embarrassing pimples on your face. Effective acne treatment doesn’t have to be expensive, but they’re actually within your reach anytime. Have a pimple-free face now!

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How to Naturally Increase Erection Size on a Raw Food Diet

What is the best way to increase erection size without pumps or products? Are there any legitimate ways to increase, enhance and improve blood flow to and through the male anatomy when erect? Can diet, or lifestyle affect penis size… and IF so, HOW so? Any of these questions sound familiar?

If you are anything like the tens of thousands of men who struggle with issues of erection size and self esteem during sex, this article was written with YOU in mind!

Curious to know more? Continue reading as we take a closer look at some of the best ways to increase your erection size, without drugs, danger or doing anything wild or weird.

The best NATURAL way to improve erection size?

Very simply, your diet. What you eat has a very powerful and profound effect on your sexual performance, and believe it or not… on your SIZE as well. The truth is, erection size is modulated mostly by the amount of blood flow to and through the corposa cavernosa, and no matter how much you may read that says differently elsewhere, if you aren’t getting an appropriate amount of blood… your erection strength, length and power will suffer for sure.

The biggest enemy to driving blood flow to the male anatomy?

Lifestyle choices. Or more specifically, POOR lifestyle choices that compromise the quality of your body’s inherit ability to perform at an optimum level. (both sexually, and of course… in all others areas of physical, emotional and mental health as well, ALL of which that play a part in your ability to maximize your manhood in bed)

For example?

Smoking and alcohol are 2 lifestyle choices that are highly associated with sex. Unfortunately, for men, both of those habits constrict the blood vessels, decrease the amount of oxygen to the blood stream, and ultimately, restrict the amount of blood that can travel to and through the corposa cavernosa, by as much as 50% or more.

Habitually… and in combination with a poor diet?

Both can lead to significant size shrinkage, poor sexual performance, PE, (premature ejaculation) ED (erectile dysfunction) and quite simply, being BAD in bed to boot!

Categorized: Do it with Diet

The BEST way to reintroduce highly ozegnated blood back into the blood stream that can reverse the poor performance above?

A raw food diet is a great place to begin. Foods high in anthocynanins, anti oxidants and phytonutrients can not only hyper oxygenate your blood, but they open UP your blood vessels, and force more fluid to flow to and through the extremities as well. (all leading to longer and stronger erections, and MUCH better sex to boot!)

Foods that are specifically HIGH on the list of “Do’s”?

  • Spinach and Broccoli
  • Blueberries, Bilberries, Blackberries and ALL red, purple or deeply colored fruits
  • Salmon, sardines and all oily fish high in Omega 3 fatty acids (not a “Raw” food, but a super food that IS good to introduce into your diet if you are struggling with maintaining an erection)
  • Resveratrol supplementation (or small amounts of red wine prior to sex)
  • Sprouted seeds and nuts

The truth is, any food that is compromised mostly of water is going to have by default, high levels of hydrogen and oxygen, and are going to have a dramatically POSITIVE effect on your bodies ability to fill up dense spongy tissue and maximize muscle growth.

The BEST approach if you feel insecure about erection size relative to your partners expectation level?

  1. Avoiding highly processed foods, sugar, refined starches and eat ALL natural, whenever possible.
  2. Include a wide variety of male enhancement exercises, including jelling, pc lifts, Kegel exercises and other movements to improve blood flow to and through the erogenous zones.

Lastly, be patient!

Give yourself a bit of time before you expect radical improvements or expect to notice a dramatic difference. It can take a few weeks to notice changes this significant, but when you DO (and you will!) the payoff is more than worth the wait, I promise!

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A Jungian Psychology Approach To Anxiety

Anxiety is a very common disorder in today’s world, largely due to the fact that we feel hurried, pressured and pushed to perform, pay the mortgage, deal with kids, and on top of all that, live a full life. No wonder we have anxiety. But what is anxiety trying to tell us? From a Jungian Psychology perspective, anxiety is the psyche’s way of telling us that the way we are living is out of balance. Rather than view anxiety as something to be eliminated, with medication, we need to see that the psyche is giving us a clear message about our one-sided life and is gently asking us to change this. Viewed in this light, anxiety symptoms are there to guide us out of a lifestyle that is no longer working.

Carl Jung argued that anxiety symptoms are purposive, functional and have a goal – the alteration of our lifestyle. When we eliminate the symptoms through medication, we deny the wisdom of the psyche in making normal, natural change. Anxiety often appears in mid-life, when many of us experience a mid-life crisis. The first half of life is aimed at establishing our identity, our relationships, our occupation, and building up the necessary resources to accomplish all of these tasks. But, there comes a time when we need to turn inwards, to encounter the contents of the unconscious (often provided to us in the form of dreams) and search out the essential meaning of life. What is my purpose in life? Why am I here? How could I be living a more balanced, natural life? It is anxiety that often propels us towards answering these questions. When next you feel intense anxiety, ask yourself what the psyche is trying to tell you? What is it that I am doing that creates the anxiety, then begin to address the causes of the symptoms, rather than the cure.

If we answer the question – what is the anxiety trying to tell me – we begin to address the cause. This may mean some change in the way you life your life, but this change does not necessarily mean that you become less competent, or less valued, rather, it means that you begin to value the wisdom of your psyche more than before. By addressing the causes of the anxiety and making lifestyle changes, the anxiety should diminish, having achieved its goal – leading you towards a more full, balanced lifestyle.

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3 Tips on How to Beat Indecisiveness and Overanalyzing

Firstly, I think it is important to gain some sort of mental focus. The reason most of us are flighty is because our thoughts are running around like mad and we are unable to think straight, relax and focus our thoughts so that we can analyze them and make some sense out of them as well. One of the best way is to relax the mind and there are some good existing methods out there. One of them is Yoga, which uses a combination of stretching and music to ease the mind into a state of relaxation. This way we can get good control of our thoughts and drive the stresses that are clouding our minds out. Yoga has been in use for centuries and is a large part of traditional drugless medication in the modern and traditional world today.

Anyone, from children all the way to adults, is able to participate in this family orientated activity. Some proponents of yoga actually use scents and different oils as well to enhance the experience and assist with transporting the user into a deep meditative state. I would akin yoga to meditation because both of them employ similar methods to achieve a total relaxation of the mind. Constant use of this method and practice daily will allow you to temper your spirits and focus your mind – so that you can arrange your thoughts and think about things more critically and rationally.

Also, it does wonders for your temper. One of the main reasons why people are indecisive and they often over analyze is because of the simple reason that they are a slave to their emotions. Anxiety, anger, nervousness and fear seem to override their rationality very easily and they are unable to focus. Methods like yoga and meditation which employ a lot of breathing techniques allow for you to gain a significant amount of control over your senses and thus, turn you into a much calmer and more manageable person, who is in control of his thoughts and emotions.

Anyone can also turn to technology when it comes to focusing the mind – autogenics and biofeedback methods are rampant within the medical and scientific industry, but for the casual user, I would recommend the use of consumer level technology that is available on the internet. Examples of this are binaural CDs or subliminal CDs, which harness the power of positive thinking and place messages directly into the brain. Either they invoke brainwave states in which you are more focused and relaxed, or they tell your subconscious directly to control the person’s emotions and invoke a more rational approach to situations.

These technologies are real and are the distilled versions of large machines used by laboratories for people with violent disorders. They also work very well and are extremely easy to use so I would advise anyone looking for the key to personal improvement to give these technologies a try. You would be surprised how easy it is to use and the effects can be felt almost immediately.

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Reasons of Hair Loss and Its Natural Remedy

Hair loss can happen to everyone because of its growth cycle – it grows, it rest, and then falls out. This cycle repeats yearly. About ninety percent of a person’s scalp hair is growing, a phase that lasts between two and six years, at any time. Between two and three months, ten percent of the scalp hair is in a resting phase that lasts. The hair goes through a flaking phase, at the end of its resting stage.

The normal shedding of our hair is considered fifty to one hundred a day. It is replaced by a new hair from the same follicle located just beneath the skin surface when a hair is shed. About one inch a month, scalp hair grows. The same material that is found in toenails and fingernails, hair is made up of protein. To maintain normal production, every one of us, regardless of age, should eat a sufficient amount of protein. You can found protein in chicken, meat, egg, fish, some dried beans, cheese, nuts, tofu, and grains.

About fifty percent of the population experience normal hair loss by the time they reach fifty, but abnormal hair loss can be due to many different causes. You should consult a doctor if you notice hair is shedding in large amount after brushing or combing or if your hair becomes thinner and falls out.

The dream of most people is possessing thick and plentiful or luxuriant hair covering the scalp. Though, very often this dream is eclipsed by the nightmare of large level hair loss. The causes and reasons of hair loss may be countless.

By detecting the symptoms bringing into effect the proper preventive treatments can stop hair loss even before it begins. The medications for lupus or diabetes diseases can cause hair loss. As an early indication of the disease hair loss can happen. The hair loss stops when the administration of such medicines producing hair loss is discontinued.

Hair loss can happens when you are lacking of proper nutrition – not enough intakes of minerals, proteins and vitamins. Ensuring right and proper nutrition typically can prevent hair loss. You may lose much hair as after effect of a major surgery or illness. Although, this loss is considered temporary and is related to the stress or illness by the surgical operation carried out.

Hair loss may also results from hormonal imbalances. Also when thyroid glands are not working it may cause hair loss.

You can use herbal remedies for your hair loss. You may research on internet to learn more about herbal remedies and to get other general information about hair loss. Yes, there are heaps of these remedies online but make sure to use the right one that can work best for you. Do a little research.

Eliza Maledevic Ayson

http://www.primeherbal.com/hair_loss

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Ways to Overcome Fitness Fatigue

Perhaps one of the most rewarding fitness challenges when it comes to exercises is overcoming ‘Plateau’.

We have all been there, doing the same few exercises, and convincing ourselves that it is all that we need. It gets harder as we grow older to challenge ourselves to try something more intense and new.

The truth is when we engage in these repetitive forms of exercise over a long period of time, what we are also doing, is simply telling our bodies what to expect and how to get used to it. Inevitably we will ‘plateau’ Our bodies will no longer respond to these same exercises, putting our fitness goals in jeopardy.

So what can we do about it?

Fitness and health professionals know that it is more rewarding for us to challenge ourselves every now and again. By introducing something new perhaps to our regimen, an increase in the weights by say a percentage every 2 to 3 weeks, or the intensity will ensure that we are on track and have valid ways by which we can measure our progress.

Likewise when we engage in a new sport, we challenge our muscles to work and respond in ways that that they may not be used to. This benefits us inadvertently using new muscle groups, introducing new exercise forms like agility and body balance to our routines

If you have been running on the treadmill, try challenging yourself by running outdoors. The incline and surface variations alone will challenge your body and heart rate to respond differently. Try switching to body weight exercises from resistance training.

Or if you want to, try something new, a new sport like swimming, tennis, rugby, or squash, the choices are many.

A typical workout plan for the gym

Starts with a gentle body warming exercise. This is usually a gentle run, cycling, or cross training for 5 minutes

Followed by a pre-exercise stretch, this will help your body to prepare for the main workout

For your main workout

Why not try a 25 minutes of cardio exercises on any cardiovascular machines such as a treadmill, cycling, cross trainer or rowing

Follow this by 2 to 3 resistance machines for your upper and lower body. The number of sets and repetitions vary.

Additional free weights and body weight exercises including some core exercises will ensure that you achieve a total body workout

Don’t forget the all-important stretch at the end! – Give it at least 15 minutes.

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History of Skincare Part 16: The Industrial Revolution, 1800-1849

The Face of the Industrial Revolution

When imagining the people who lived during the Industrial Revolution, it is easy to picture the characters from a Charles Dickens novel. It is easy to imagine cities filled with soot-faced Oliver Twists and David Copperfields. In some respects, this picture is accurate. The first half of the nineteenth century saw many major technological advances. The invention of the steam engine made manufacturing and transportation much easier and dozens of large factories sprung up within the span of a few years. New mining techniques were developed in order to produce the coal needed to power the new factories. Rural citizens, looking for work, began to migrate to major cities such as London and New York. The air was indeed filled with a Dickensian smog, but the Industrial Revolution also had a profound effect on skin care products and cosmetic use. As the average pay rose, an increasing number of ordinary citizens were finding themselves able to afford soaps and make-ups that had previously been far out of reach.

A Moral Dilemma

By the end of the eighteenth century, make-up had been deemed inappropriate for all but prostitutes and actors. While this attitude persisted throughout much of the nineteenth century, women were allowed a few cosmetic exceptions. Pale skin was still considered a mark of high birth and while the heavy lead powders of a century earlier were no longer used, they were replaced by a thin coating of zinc oxide. The zinc oxide offered the benefit of a lightened skin tone, but was more subtle and more natural looking than the caked on powder that had been so popular before. Subtle eyeshadow made from lampblack was also popular, although lip and cheek rouge remained taboo. While many women still mixed their own cosmetics, modern manufacturing techniques had made it much easier to mass produce these products. Although the use of manufactured cosmetics was extremely popular, however, it was not considered proper to buy or sell beauty products. Because of this, most stores sold them under the counter. **

In spite of the stigma that still surrounded skincare and cosmetic products, some women did speak out to promote their use. In 1833, Jacobine Weiler published a book titled, “Cosmetics of the Female Sex, or The Secret Art of Perfecting Beauty and Health and Retaining It into Old Age” that promoted cosmetic use as a beauty aid. While respectable women could not be seen buying lip or cheek rouge, numerous recipes were published describing methods for making lip pomade in the home. Recipes included common ingredients such as butter, wax and natural dies made from currants and the plant alkanna tictoria.***

For all the women who defended cosmetic use, however, there were many others who believed that wearing make-up was the first step toward a life of sin. Many books dedicated to the defamation of cosmetics were also published. “Godey’s Lady’s Book,” for example, was published around the middle of the century. It suggested that instead of trying to cover blemishes with make-up, women should rely solely on “moral cosmetics,” which included sleeping and avoiding sinful pastimes such as gambling and drinking.

Cleansing the Natural Way

As mass production methods were refined, the price of numerous hygiene products became less expensive and more readily available. While perfumed soaps had been considered a luxury item half a century earlier, soap was now commonplace in all but the poorest homes. Because women could no longer hide behind a thick layer of powder, there was a much stronger emphasis on naturally beautiful skin. Harsh cleansers were more easily produced as well, but they were often ignored in exchange for more natural skincare ingredients. Egg yolks, honey and oatmeal were all commonly used to soften the skin and help diminish blemishes. Lemon juice was sometimes used to naturally bleach the skin a few shades lighter. While naturally glowing health may have been the look of choice at the beginning of the nineteenth century, however, it would soon make way for the frail, sickly look of the Victorian Era.

References:

** Read more about nineteenth century make-up here: http://www.localhistories.org/cosmetics.html

*** Read more about the Industrial defenders of cosmetics here: http://www.cosmetic-business.com/en/showartikel.php?art_id=1409

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Copy of Cabbage Soup Diet – Simple Diet For Massive Results

So you have heard about the diet that has been called the seven day miracle worker. This is a diet that can drop a good amount of weight in a hurry. This is actually not a new diet. It has been around for many years, and has been called many different things. We are going to give you a copy of cabbage soup diet so you can have it for yourself.

The cabbage soup is not the only thing you eat on the diet as you will see. This is just a filler that you can eat any time of the day or night. You can actually eat as much of it as you want which is great. This diet works so well because you are lowering calories and getting rid of the garbage food that you should not be eating in the first place. One of the main no eating foods are bread and any kinds of sweets. The copy of cabbage soup diet is a seven day plan. You can actually lose up to 10 pounds over those seven days which is just amazing. Here is the program.

Day 1: Eat as much fruit as you desire, but keep the bananas out of the equation

Day 2: Take the fruit out and you can eat all the vegetables you want

Day 3: Today is all fruit, all vegetables and all soup day!

Day 4: You can drink skim milk and up to 8 bananas

Day 5: Chicken, beef, and tomatoes today

Day 6: beef or chicken as much as you want. Eat vegetables too.

Day 7: Unsweetened fruit juices and brown rice

This is a really simple diet to follow and can have some dramatic results at the end of it. So now you have your copy of cabbage soup diet to follow and lose weight.

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Best Workout Routines for Men

Exercise is one of the most effective ways to obtain physically fit bodies. There are various fitness training programs that have been designed and developed to help individuals with the proper techniques and schedules of doing their workouts. To ensure good result and maximize the effectiveness of the workout program, one should also follow a proper and strict diet that would match the kind of workouts a person is doing and the amount of energy the body needs while doing the exercises. Consume food that are high in protein and helps burning of fats faster and have lower fat content.

Choosing the best workout routine for men can be achieved by consulting professional fitness trainers and by going to the gym. Although there are various workout programs that can be done at home, if you have the necessary resources like time and money, you might as well maximize the effectiveness of obtaining the perfect body you have been dreaming by going to the gym regularly.

Gym fitness trainers can help you choose the best workout routines for men since everyone have different body structures therefore there are different types of workout routines suitable and appropriate for every person. You can also be sure of your safety since there are fitness professionals that are ready to guide and help you with the proper and effective way to do the workouts.

Here is one of the best workout routines for men that can be done when you are in a gym. This type of workout routine is very simple and easy to follow and can be done three to four times weekly depending on the available schedule of the person. To do the workout routine effectively, one should prepare properly first like doing the proper warm-ups and exercises to avoid injuries, and other joint and muscle problems.

Ideal workout preparations and warm-ups would be cardiovascular activities like treadmill jogging for five to ten minutes and then followed by some stretching exercises for the body. Remember that this workout routine is done in a gym therefore proper guidance is needed from fitness trainers if not familiar with the type of workouts and the type of equipment needed for the workout to ensure safety and avoid injuries.

Day 1 – Chest and Abdomen Trainings

* For the chest improvement, you can try the Decline Close-Grip Bench Press and Cable Chest Press.

* For the abdomen, try Abdominal Reverse Curl, Bicycle Kick, Barbell, Inclined Reverse Crunch, Standing Oblique Crunch and Swiss Ball Oblique Crunch.

Day 2 – Shoulders and Arms Trainings

* For the shoulders, try Bar Military Press, Cable Rear and Side Lateral Raise and Machine Shoulder Press.

* For the Biceps, ideal workouts would be Standing Biceps Curl and Dumbbell Biceps Curl.

* And Seated Triceps Extension for the Triceps.

Day 3 – Muscle Back Improvement

* Lat Pull Down and Cable Seated Low Row.

Day 4 – Leg Strengthening

* Machine Leg Press, Dead Lift and Machine Leg Curl.

You can try different combination of these workouts to form the best workout routine depending on the advice and recommendation of your fitness trainer that would be more appropriate and suitable for you.

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Wrist Pain – Causes & Solutions

Wristy Business…Is wrist pain interfering with your yoga practice or Pilates workout or Life?

Wrist Pain: Our hands, by design, were not intended for weight bearing, so it’s no wonder that many of us experience pain or discomfort when assuming those Pilates or yoga positions that require us to do just that -bear body weight on our hands. Discomfort may simply be a result of mild limitations in wrist range of motion, improper alignment of shoulders, arms and hands or reduced core and arm strength. Gentle and gradual stretching and strengthening exercises, along with proper body alignment and weight distribution may reduce your wrist discomfort in weight bearing positions. However, for some of us, even with good strength and proper form wrist pain persists. A close look at the anatomy of the hand reveals why.

Hand Anatomy: The hand is designed more for mobility than stability. It is composed of 27 small bones, muscles and ligaments that allow for a large amount of movement and dexterity, enabling us to perform a multitude of daily activities requiring fine precision and coordination. The two bones of the lower arm, the radius and ulna, meet at the carpal bones of the hand to form the wrist. Unlike the foot the hand does not have a large bone cushioned with a fat pad for bearing weight, but has small bones surrounded by soft tissue, including the nerve and blood supply. The median nerve crosses the wrist through the carpal tunnel. These soft tissues of the wrist, including the ligaments and tendons, are subject to strain when we are weight bearing on a fully extended wrist such as in a push-up position.

The Culprits: As a simplification, the common causes of wrist pain are grouped into 4 categories:

  1. Overuse: too much repetitive movement or joint impact
  2. Injury: wrist fractures, strains & sprains
  3. Lack of conditioning: weak muscles, poor range of motion, improper form
  4. Aging or Disease: arthritic changes in the joints, inflammation, diabetes etc.

Which category does your wrist pain originate from?

Overuse: One common cause of wrist pain is Overuse, clinically known as RSI – Repetitive Stress (or Strain) Injury. Long periods performing the same movements, such as typing on a computer, playing a musical instrument or doing sun salutations, can lead to RSI. Carpal Tunnel Syndrome (CTS) a leading cause of wrist pain is grouped in the RSI category.

What do you do about RSI?

An important first step in treating an overuse injury is to rest – stop doing what is causing you pain to allow healing time. The reality, however, is that many of our repetitive movements are related to our livelihood such as data input, graphic design, dental hygiene, massage therapist or fitness instructor, so to stop completely might result in a few bounced checks. If complete rest isn’t an option, two ways to decrease repetitive joint stress are through task and schedule modification.

Suggestion One: Modify Your Activity

Once you’ve identified the specific task(s) that’s aggravating your wrists (or other joints) look at how frequently or for what duration you’re performing this task.

Modify your Schedule: The objective of modifying your schedule is to reduce how often and how long you spend doing the pain inducing task. Urgent deadlines, productivity ratings or financial stress are real factors that contribute to overuse injuries. Many smart industries have implemented job rotation and other programs to reduce RSI in the workplace, thus saving money on workman’s compensation claims and lost productivity. Practical examples for modifying your schedule may include:

1) Part Time Work: a schedule of Monday, Wednesday and Friday will allow a day of rest in between.

2) Plan Ahead: instead of spending 6 hours banging out a report on the computer spread it out over 4 days for 1 ½ hour each day.

3) Set Time Limits: Break up the problem task into shorter time segments with rest and stretch breaks built into your day.

4) Job Sharing / Rotation: Can you recruit a co-worker to assist you or swap tasks with? Look at all options for creative scheduling.

Modify the Task: The objective here is to use an alternate method to accomplish the task, which may require a different set of muscles or reduce muscle tension and joint stress.

1) Change the Method: If you’re a fitness instructor with a wrist injury, give verbal directions instead of demonstrations. If you spend your day on the computer consciously reduce keyboard time by limiting your email correspondence – pick up the phone and make a quick call instead.

2) Change or Modify the Tool: Examples include using a track ball instead of a mouse, substitute an electric tool for a hand tool and increasing the diameter of the tool to open the grasp of the fingers and thumb.

3) Modify your Body Position: Use an ergonomic keyboard, set up your ‘work station’ optimally for your body and alternate standing with sitting.

4) Use your non-dominant hand: If your wrist pain is primarily in your dominant hand try to develop the skill to accomplish the task with your non-dominant hand. Start with something simple like stirring while cooking or dialing the phone then work towards using your computer mouse with your opposing hand. This may be challenging but is very useful and good for your coordination.

Suggestion Two: Incorporate frequent stretch breaks into your day.

Whether it’s an occupation or leisure pursuit that’s resulting in RSI, do strengthening and stretches that move your body, limbs and joints in the opposite direction of the repetitive motions you’re engaged in. Computer use is a big culprit of wrist pain, since many people now spend hours of their day at a keyboard and monitor. The typical computer posture takes its toll on your back, neck, arms and hands -possibly resulting in Carpal Tunnel Syndrome. Break up long hours at the computer by scheduling intermittent breaks to stand up, move around and stretch. Do these simple stretches several times a day in standing or from the comfort of your chair.

Hold each stretch for 3 to 5 deep breaths:

1) Stretch shoulder and arms: Reach back from the shoulder rotating the spine, straighten your elbow and rotate your palm up, extend the wrist slightly or keep neutral then straighten and spread the fingers apart. Deepen the stretch by rotating the neck so your face is turned away from your stretched arm. Repeat with the other arm.

2) Rotate both wrists several times clockwise then counter clockwise.

3) Stretch finger flexors: Extend fingers and place them together in a prayer position. Press fingers firmly together and spread them apart keeping fingers straight. To increase the stretch, gently pull the wrists apart 1 or 2 inches while keeping fingers together.

4) Stretch wrist in extension: Continue in prayer position with fingers and wrists pressed together. Start with your finger tips at your chin, and then slowly slide hands down towards your waist keeping the wrists pressed together. Go as far as you can comfortably & hold stretch for several breaths. If you feel discomfort in your thumbs simply cross them on top each other instead of pressing together.

5) Stretch wrist in flexion: Flip your hands over so the backs of your hands and fingers are touching and pointing down. Start with your hands at your waist and move slowly up to chest height keeping the backs of the hands pressed together. Fingers dangle loosely while the top of the wrist joints are stretched.

6) Gently shake shoulders, arms, wrists and fingers.

This series of stretches, each held for 5 deep breaths, only take a total of 3 minutes to do! A simple and healthy way to incorporate this routine into your day is to drink lots of water. Every time you get up for a bathroom break, do your stretches before resuming work.

Recap

Is wrist pain interfering with your fitness pursuits, work or life? If so, what’s the culprit? Too much keyboarding, weight bearing on your hands or other repetitive activity may be an underlying cause of your wrist pain. If you have an overuse injury – first try to rest! Next modify the activity through creative scheduling and use of alternative methods, tools or props. It’s also important to develop a stretching & strengthening program to counteract the negative effects of repetitive movements on muscles and joints. Our bodies were designed to move in a multitude of directions, so mix it up and bring some balance and variety into your weekly routine. You know what they say…Variety is the Spice of Life!

Disclaimer: If you have significant wrist pain resulting from a more serious issue such as joint inflammation, arthritis, carpel tunnel syndrome, previous fractures or surgeries of the wrist, it is essential that you consult your health care practitioner prior to beginning a wrist exercise program, Pilates or yoga practice.

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