Simple Weight Loss Tips for Overweight Women

Being overweight nowadays isn’t alien. With all tastes of scrumptious burgers loaded with cheese, and all kinds of fast food just a call away from being at your doorstep, it’s not surprising how number of overweight people are shooting up everyday.

For women, however, it can be embarrassing to be overweight or obese. It’s always good to have your weight in control not just for appearance reasons, but more importantly for health reasons. Being overweight is the number one reason for cardiovascular disease. It is a huge risk factor along with many others, if not alone, for heart disease. Unhealthy lifestyle, such as consuming fats and carbohydrates more than the daily calorie requirement or sedentary lifestyle greatly contribute to obesity. The consequences of obesity are vast, it makes a person lazy, hinders normal sleeping patterns, and also makes them slow.

What can you do about it?
Dietary Modifications
When planning to lose weight, the primary thing to change is your diet. Fast food, fried food, foods crammed with unhealthy fats and sugars all makes you gain weight. The easy way to diet is to make a plan. The key to improve your diet in order to make it healthy is to keep your tummy full at all times. Being on a diet does not in any way mean you have to starve yourself. Do this: Eat 6 small meals a day. Why? Because this way you will not feel hungry unnecessarily and munch on unhealthy snacks.

Next thing to do is to eat more vegetables and fruits. Fruits can be more of an alternative to your regular unhealthy snacks like packet chips and creamy sugary donuts. These carry unnecessary calories. Avoid them.

When eating chicken, it’s best to grill it. Eat healthy omega 3 fatty acids found in salmonella. Not all fats are unhealthy. There are healthy fats that we essentially require in our diet to avoid consequences from deficiencies.

Eat an early dinner. You should stop eating at 8 pm max. The growth hormone released at night adds fat in your body. Hence its best to eat long before sleeping.
Exercise Regularly

Weight loss is 70 percent diet and 30 pecent exercise. You don’t have to go to the gym or an aerobics class to carry this out. You can workout in the comfort of your home. If you can go for a 20 minutes walk every day around the block, that’s good enough. You can also look up a cardio workout on YouTube and follow it. 20 to 30 minutes of moderate intensity exercise is a really good kick start. You can slowly build up on it and make it more intense.
Other Lifestyle Modifications
Always take the stairs:

Every little step counts. Forget the elevator and take the stairs at most of the times.
Put an end to fizzy drinks:
They are loaded with sugars and carbohydrates and they greatly contribute to weight gain. Replace them with water as much as you can. Drink fresh juices when you crave a drink.
Stay hydrated:

Keeping yourself hydrated will benefit you with not just weight loss but also makes your skin glow. It makes you alert and helps you focus better
Go nuts with peanuts:

Make your life simple and just eat a handful of peanuts! This option is way healthier than a packet of chips or biscuits.

5 AMAZING FOODS TOc

 

Have you been feeling bloated lately? Do you feel like by the time you go to bed your tummy is twice of what it was when you woke up? Is your protruding tummy becoming a source of embarrassment for you? Do not give up. Beat your bloat, fight your indigestion and and boost your metabolism with these foods. 

1. ONIONS

Were you aware that probiotics promote the growth of good bacteria in your body? And also that prebiotics feed the already existing ones? Onions are prebiotic food; hence, when you consume such food, they induce the formation of butyrate, a wonder drug that increases insulin sensitivity in your body. By doing this, it accelerates fat burning. Now that summer has arrived, you can easily pop some onions on the grill. You can also drizzle them with olive oil, salt and pepper. Cook until golden and let the fat burn.
2. Leafy greens

Want to know the winners of the fat-burning battle? It is undoubtedly bok-choy, spinach, kale and the rest of the family of green leaves. They are not only crammed with digestion-helping fibers, but they also help enhance the diversity of healthy bacteria in the gut. Do not be put off by their individual taste. Use your imagination to incorporate the leafy greens in your diet to help burn belly fat. Eat a spinach salad for lunch, or add sautéed kale to scrambled eggs.  
 3. Garlic

You must be wondering “Won’t it be counterintuitive to feed microbiome foods with antimicrobial properties?” that is something to wonder about with garlic. But, studies have proven that garlic only fights off the bad bacteria, the ones that cause inflammation. It leaves the good bacteria strong and intact. Another pro with eating garlic is that it is jam-packed with inulin. Inulin is the fiber that helps with digestion and also stablizes blood sugar. You can stir garlic powder on your meals of fish and chicken, you can also chop some fresh garlic and add it to tomato-mozzarella salads.
4. Green Tea

This is a popular and a must component of people’s diets who want to trim their waist-line. It is a mild beverage that works wonders not just for your tummy but also for fighting inflammation in the body. It’s great benefits root from the flavinoids they contain. The flavinoids have anti-inflammatory properties. Green tea contains a special compound known as EGCG. This is the compound that helps burn body fat. drink it first thing in the morning and the last thing before going to sleep and look for alterations in your tummy inches.
5. Apple Cider Vineger

ACV is one of those condimental foods that you pass by at the grocery store but do not buy unless you need it for a recipe. That is unfortunate though, because one shot of ACV a day is just what you may need to get your body to work in the right direction. The hero of ACV is Acetic acid. Acetic acid is what boosts your insulin sensitivity, controls apetite and induces protein formation in the body that helps burn fat. - See more at: http://htv.com.pk/nutrition/5-amazing-foods-beat-belly-fat#sthash.QaRaWeNf.dpufACV is one of those condimental foods that you pass by at the grocery store but do not buy unless you need it for a recipe. That is unfortunate though, because one shot of ACV a day is just what you may need to get your body to work in the right direction. The hero of ACV is Acetic acid. Acetic acid is what boosts your insulin sensitivity, controls apetite and induces protein formation in the body that helps burn fat.

2. Leafy greens

2. Leafy greens

 ACV is one of those condimental foods that you pass by at the grocery store but do not buy unless you need it for a recipe. That is unfortunate though, because one shot of ACV a day is just what you may need to get your body to work in the right direction. The hero of ACV is Acetic acid. Acetic acid is what boosts your insulin sensitivity, controls apetite and induces protein formation in the body that helps burn fat.
If you couple these foods with fat-burning exercise, you will see much faster results. A 20 minutes of cardio and strength every day will do the job. The best exercise for abs and tummy fat is plank! Plank for about 2 minutes every day. Make sure your position is right while you are doing it. Your bottom should be on the right level and you should be consistent. If you want to burn lower tummy mass, look for plank exercises on youtube to guide you further.

2. Leafy greens

10 Reasons To Eat An Apple A Day

An apple is probably the most common and well-known fruit not only all over the world but, throughout all the ages. As a toddler learns the alphabets, they learn A for apple. Since, a small age we have been taught the goodness about apples and given numerous reasons to why we should eat them. Mother’s favorite saying to make their child eat an apple is none other than, “an apple a day, keeps the doctors away.”

The apple is among the most beneficial and to a great degree rich in cancer prevention agents, Vitamin C, and fiber, it makes for an extraordinary and fitting nibble. Apples have various medical advantages, and we give you 10 more reasons why you ought to eat an apple each day (other than to keep the doctor away).
1. Lowers Blood Sugar Levels & Protects Against Diabetes

Researches have shown that apples can decrease the level of sugar in your blood and ensure against Diabetes Type 2. In one study, members who ate one or more apples consistently were accounted for to have nearly 30 percent lower danger of creating Diabetes Type 2.

Apples are rich in fiber that helps improve blood glucose control. They also contain cancer prevention agents that help reduce the absorption of sugars. Moreover, apples are a worthy decision for somebody who is diabetic or prediabetes.
2. Prevents Cardiovascular Disease

In one study by analysts from Finland, the danger of death as a result of cardiovascular illness was 43 percent less in ladies and 19 percent less in men who ate more than 1.9 ounces (54 grams) of apples consistently.

3. Protects Against Cancer

In a research relevantly named “Does an apple a day keeps an oncologist away?” members who ate an apple a day or more were found to have a lower danger of malignancy.

Researchers from the American Association for Cancer Research additionally suggest the utilization of apples, which they accept can bring down the danger of getting pancreatic growth by as much as 23 percent.

Different scientists too have indicated that apples can secure against malignancies. Analysts at Cornell University have figured out how to distinguish numerous elements in the apple peel which battle off growth cells in the breast, liver, and colon.
4. Prevents Gallstones

Individuals with raised cholesterol level in the blood are at a more serious danger to creating gallstones. Specialists habitually suggest, gallstones patients and individuals with a more serious danger of gallstones, to eat fiber-rich foods such as apples. Another option is to drink apple and grapefruit juice blended with olive oil and Epsom salt to detoxify the liver.
5. Protects against Parkinson’s
Individuals who consume fiber-rich organic products such as apples have a lower danger of creating Parkinson’s disease. Parkinson’s is an ailment of the sensory system caused by the breakdown of dopamine-delivering nerve cells in the cerebrum.
6. Prevents Asthma

Apples are an excellent source of flavonoids, that may help lessen irritation in the breathing tract. Another motivation behind why they are useful for asthmatics is a direct result of phenolic acids present in them. These acids offer asthma patients to inhale all the more uninhibitedly, some assistance with reducing the requirement for meds.

In addition, eating apples is a decent approach to get your day by day Vitamin C necessity. Vitamin C diminishes aggravation in the aviation routes as well as keeps the lungs solid that helps ease asthma.
7. Strengthens Bones

As apples are an incredible source of calcium, they protect our bones and are beneficial for bone wellbeing.

Notwithstanding being rich in calcium, apples likewise strengthen cells that improves bone thickness, and additionally a compound called boron that also helps protect the bones, and phloridzin helps reduce th risk of osteoporosis.
8. Brighten Teeth
It appears eating an apple keeps a dental specialist away too. Eating an apple after dinners can help in disposing of yellow stains on the teeth. Apples are astringent and somewhat acidic, two qualities that offer it some assistance with whitening and wash down the teeth.
9. Detoxing the liver

Apple contains pectin, a cancer prevention agent intensify that has solid detoxification qualities. It evacuates abundance cholesterol, undesirable metals, and different toxins from the body. A 2-day apple quick (that is, apples and/or squeezed apple being the main nourishment you eat for 2 days) is an awesome approach to detoxify liver and promotes absorption.
10. Insulin Controllers

Apples are common controllers of insulin in the body. They manage the amount of sugar in your circulatory system by gradually discharging them to the circulatory system. Your cholesterol levels can be controlled with the assistance of apples.
 

An apple is probably the most common and well-known fruit not only all over the world but, throughout all the ages. As a toddler learns the alphabets, they learn A for apple. Since, a small age we have been taught the goodness about apples and given numerous reasons to why we should eat them. Mother’s favorite saying to make their child eat an apple is none other than, “an apple a day, keeps the doctors away.”
The apple is among the most beneficial and to a great degree rich in cancer prevention agents, Vitamin C, and fiber, it makes for an extraordinary and fitting nibble. Apples have various medical advantages, and we give you 10 more reasons why you ought to eat an apple each day (other than to keep the doctor away).
- See more at: http://htv.com.pk/nutrition/10-reasons-eat-apple-day#sthash.DPbR8xfA.dpuf

11 reasons why pomegranate is winter’s best gift

 

This beautiful red fruit does not have a crown on its top for no reason. The range of nutrients found in this plant is indeed unrivaled by any other fruit. Not only does it win by taste, color and odor but it gives your body incredible benefits and lowers risk for many diseases.

The fact that these benefits have been proven by research and are not merely the words of grandmothers makes it even better.
FULL OF NUTRIENTS

Pomegranate is the fruit of a shrub called punica gratum. While the skin of pomegranate is inedible, it is full of edible seeds called arils. Arils are eaten raw at its best, used to make pomegranate juice and processed foods. Pomegranates have a very impressive nutrient profile as mentioned earlier. About one cup of arils will give you:

    Fiber: 7 grams.
    Protein: 3 grams.
    Vitamin C: 30% of the RDA.
    Vitamin K: 36% of the RDA.
    Foliate: 16% of the RDA.
    Potassium: 12% of the RDA.

SUPPLIES VITAMINS

Pomegranate is also very sweet. One cup contains around 144 calories. You might want to keep that in check if you are on a low calorie diet. We are all aware of how badly our bodies need vitamins as it is produced within. Pomegranate is a great source of vitamin K and C along with folate that helps make new blood cells.
PROVIDES NECESSARY ACIDS

Apart from proteins and vitamins, another constituent of pomegranate worth mentioning is the plant compounds, punicalagins and punicic acid. These two are given credit for most of the benefits of the fruit. Puniclagins has strong antioxidant properties and is extracted from not only the arils but the inedible peel as well. The antioxidant properties of pomegranate beat green tea in potency by three folds.
BOOSTS IMMUNE SYSTEM

The antioxidants and vitamins in pomegranate give it most of its medicinal uses. It boosts your immune system, making your defense system stronger against bacterial and viral attacks. It is a super food for your skin and hair. Punicic acid is an omega 5 polunstaurated fatty acid that is known to have hand in regeneration and proliferation of body cells. This helps pomegranate give you a healthy glowing skin.
IMPROVES HEART HEALTH
Pomegranate is known to work like magic for heart health. It makes the arteries flexible which makes them more efficient in transporting blood to the rest of the body, which in turn helps reduce the work load on the heart. Pomegranate can also prevent artery blockage by reducing inflammation and reducing LDL (bad cholesterol) in the body. With all these effects combined, it is safe to say that pomegranate can play a great role in reducing atherosclerosis which is the leading cause of cardiovascular diseases.
CONTROLS BLOOD PRESSURE
Pomegranate is also known to keep blood pressure under control. It does this by allowing unrestricted flow of blood around the body.  It acts as natural aspirin and performs functions like blood thinning and prevents blood clots.
HELPS WITH DIABETES
While diabetic patients are advised to avoid fruits and take small portions, apple and pomegranate are the fruits that actually help maintain blood sugar levels.
REDUCES RISKS OF CANCER

According to a few laboratory tests, pomegranates may help reduce risk of cancer in both males and females. Pomegranate juice gets rid of free radicals from the body which are responsible for DNA mutation. Its soaring contents of anti-oxidants stimulate white blood cells to counterbalance toxins in the body in that way promoting a strong and healthy immune system.

Pomegranate is thought to induce apoptosis, a process where the cells kill themselves. Daily intake of a glass of pomegranate juice can reduce the growth of cancerous cells in prostate cancer. Furthermore it appears to block aromatase, an enzyme that converts androgen to estrogen. Estrogen is a hormone found predominanatly in women, which plays a crucial role in the growth of breast cancer.
LOWERS IRON DEFICIENCY

Iron deficiency is prevalent all over Pakistan, specifically in adolescents and teenagers. It leads to anemia, a disorder where there are not enough blood cells for the body and it lacks in oxygen transportation. Children who suffer through this might seem to get tired quickly and may not take interest in sports and academics. Being rich in folate, pomegranate helps cure anemia by producing new red blood cells. This also makes pomegranate an excellent cure for nose bleeds and eye sores.
HELPS WITH CONSTIPATION

Being rich in fiber pomegranate also helps bowel movements and constipation. It is also regenerates cartilage cells known as chondrocytes. This is the reason it helps in arthritis and joint problems. It also helps resolve kidney stones and erectile dysfunction in men. Regular in take of pomegranate juice may prevent on set of alzheimers disease.
FACILITATES ANTI-AGEING

Pomegranate juice is especially beneficial for skin health. It is an excellent anti-aging agent. Helps reduce fine lines and wrinkles. It also helps reduce dark spots and hyperpigmentation caused by sun exposure. The best part about this fruit is that it is good for all skin types. It hydrates the skin and causes regeneration and proliferation of new cells that help heal acne and acne scars.

So what are you waiting for? Embrace the winter season by devouring as many pomegranates as you can and stay healthy automatically.
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Surprising Health Benefits of Lady Finger (Bhindi)

 

Available year round, lady finger (Aka Okra) better known by Pakistanis as bhindi- can be consumed for its many health benefits. This green, longitudinal ooey-gooey vegetable is used in multiple ways such as, to thicken soups, it can also be eaten sautéed, cooked in typical southern gravy, or even in pickled form. Lady finger is known as a nutritional power and has myriad health benefits because of the plethora of nutrients it contains including minerals, vitamins, fiber and carbohydrates. Check out some of the amazing health benefits of bhindi.
Helps you Lose Weight

Bhindi is low in calorie and is suitable for weight loss purpose. One cup of lady finger contains less than 30 calories along with 2 g of protein, 7.6 g carbohydrates, 0.1 g of fat, 21 mg of vitamin C, around 88 micrograms of folate, 57 mg of magnesium and 3.2 g of fiber. It’s high fiber content helps you keep full for longer avoiding you to over-eat at the table.
Alleviates Symptoms of Asthma

Okra is also rich in Vitamin C, known to alleviate symptoms of asthma. 1 cup of Bhindi contains 23 mg of  Vitamin C. A study conducted in 2000 in the journal thorax found that intake of fruits rich in vitamin C is a significant protective factor against wheezing especially in children and susceptible adults. This effect was seen even if the fruit was eaten one to two times a week.
Improves Digestion and Lowers Cholesterol

Rich in fiber, bhindi helps with two very common problems faced by people worldwide. One of them is Indigestion. Fiber helps increase bulk of stool by dissolving in water present in the gut. This helps with constipation and straining and makes excretion easy. Second problem that fiber can help with is High Cholesterol. Soluble fiber in gut absorbs cholesterol from food, prevents its absorption and eliminates it from the body. Another way cholesterol is reduced in the body by consuming bhindi is that it replaces any other fatty and high cholesterol food that you might eat. This was found by Harvard Health publications.
Helps Regulate Blood Glucose Level

Soluble fiber present in bhindi also helps regulate blood glucose level which is specifically beneficial for diabetic patients. In a study published in ISRN journal Pharmaceutics, researchers found that bhindi helped reduce the absorption rate of glucose from the intestines. This resulted in reduced glucose in blood. They immersed sliced bhindi pods in water and fed rats the solution and found the results stated.
Improves Immunity
Bhindi also contains antioxidants along with vitamin C. These constituents of bhindi act as immune boosters against harmful free radicals and also support the immune system. Vitamin C content further stimulates immune system to produce more white blood cells which basically help you keep healthy and fight any bacteria that has entered your body and prevent it from causing further harm and diseases. It also neutralizes free radicals that may cause certain cancers, acne and affect your general well being.
Prevent Kidney Disease with Lady Finger

A lot of kidney diseases develop from diabetes. Bhindi prevents kidney disease in two ways. First, in an indirect way by reducing blood glucose level; second by reducing kidney damage directly. In a study conducted in 2005 published in Jilin medical journal, researchers found that diabetics who consumed bhindi daily had reduced clinical signs of kidney damage as compared to those on diabetic diet.
Conception and pregnancy

Rich in vitamin A, B (1, 2, and 6) and C along with traces of zinc and calcium, bhindi is absolutely essential food for ladies who are trying to conceive. It is both beneficial for the mother and the fetus. It helps with indigestion during pregnancy, keeps the mother’s skin healthy and reduce fatigue. Bhindi can also be considered a supplement for folic acid which is crucial for brain and spinal cord development of the fetus in the uterus. However, lack of folic acid may cause severe birth defects.
Helps Get Rid of Dandruff

Apart from eating, lady finger is also used as home remedy for hair conditions. Transparent mucilage made from bhindi and water can be applied on hair. It brings back dull and dry hair to life by bringing its moisture back and makes it bouncy. It also helps with certain scalp conditions including dandruff.

Lady finger (Okra) has been a part of Pakistani cuisine for ages. You can enjoy it fried, boiled, curried or pickled. Dense in healthy nutrients, bhindi can be a great addition to any diet.
 

Types of Pickles and Their benefits

 

Being an Asian nation, it’s almost unnatural if we don’t enjoy having pickles along with our food. The pros of eating a zesty blast of flavor to enliven your main course sometimes ends up becoming a debatable topic against the cons of eating a staple that has a lot of sodium (salt). We cannot blame the recipe because the process of pickling any fruit or vegetable actually implies that we are preserving it for a period of time that extends it’s natural expectancy. So, if you really are a fan of having pickles and your argument rests on all the health benefits of our beloved seasoned ‘Achar’, it is still advised that we consume it in moderation. For my readers who just can’t wait to dig into the savory benefits of the extensively varied flavors of pickles all over the country; let’s begin.

Basically what goes on when you put your pickling gloves on; you create a preservative that has significantly nullified the naturally occurring microbes in the food which cause them to decay. This is achieved by fermenting the ingredients in oil, vinegar, salt or sugar.
1. Mixed Pickle

Manufacturers go in a pickle when they get set to create a “mixed” pickle. The vast array of ingredients involved in making the widely consumed pickle is ever changing. The commonly used fruits and vegetables involved in making mixed pickle include lemons, cucumbers, carrots, cauliflowers, mangoes and some seasonings like garlic, pepper, coriander, sugar and vinegar.

Mixed pickle is high on probiotic content (fermentation, pickling, yogurt are all now clicking in a chain seamlessly). This means that it will actually encourage the good bacteria in your stomach to grow which will lead to have a improved digestion. The pickle actually helps get the most good out of our food. It cannot be consumed in high quantity itself. It must be kept in mind that pickles that are high on probiotic content, contain a very high amount of preservative. But since we consume it as a flavor enhancing additive, the chances of getting blood pressure problems is low.
2. Mango Pickle

The beauty of fermentation is that you require no heat for the process to get going. Voila, no nutritional content of the ingredients ever gets lost when you make pickles. Mango pickles actually help in rejuvenation of the inner organs because pickles naturally contain antioxidants. Antioxidants as we all know help get rid of the free oxygen molecules in our body that may cause aging similar to corrosion of metal. Also, the nutritional benefits you can get when eating mangoes are directly inherited in their pickle. But, as always, it’s highly recommended to consume pickles in a moderate manner.
3. Cucumber Pickle

All the pickles prepared in vinegar help with diabetes control. The high amount of acetic acid (the content vinegar is made of) helps control the hemoglobin in our blood. This causes the excess calories to digest which helps monitor the sugar level of diabetic patients. But for this, only consume the pickles that do not have excess salt in them. Otherwise, you’re just trading one blood disease for another.
4. Gooseberry Pickle (Amla)

Your liver loves this one because the fermented version of Amla reduces ulcers, protects the liver from overall damage and as a result increases our overall immunity to diseases. Being rich in Vitamin K, they are particularly effective in boosting our body’s reaction to injuries. Our blood clots faster and the loss of blood is low. This is by far the best benefit of our almost daily consumed achar.
5. Lime, Chili and Lemon Pickles

Adding other fruits or vegetable in these pickles produce a staple that is high in fiber and actually helps you reduce your weight by increasing your metabolism. Consuming achar as a savory staple with your main dish allows the stomach to extract as much nutritional content from our food and at the same time boosts our metabolism and thus allows us to effectively burn off the extra calories without gaining any extra (much dreaded) weight.

5 exercises to relieve neck pain instantly

 

Whether you rested in a weird position the previous evening or you have been sitting and gazing rigidly at your PC for quite a long time, neck torment happens. What’s more, a kink in the neck is irritating and painful, as well as leads to migraines and upper back torment. To decrease the throbbing ache, attempt these five fantastic exercises. In the wake of taking a long, hot shower to relax the muscles, practice a couple (or all) of them for instant relief. If the pain doesn’t reduce and/or gets worse; consult a doctor as soon  .

1. The Ultimate Side Stretch – To reduce stiffness in the side of your neck
 

1.Sit on the floor in a cross-legged position or in a seat with your feet level on the ground.
2.Extend your right arm by your right knee (if sitting in cross-legged position) or along the right half of the seat (if sitting on a chair).
3.Place your left hand on your head and gradually tilt your head to the left side.
4.Apply delicate weight with your hand to build the stretch.
5.Stay on this side for 30 seconds, then gradually lift your head up and repeat this stretch on the right side

2.The Neck Base Stretch – To relieve tension at the back of your neck -

1.Sit easily in a seat or on the floor.
   2. Sit backwith your hands clasped behind your head, with a tall spine, ground your hips solidly into your seat.
    3.Tenderly press your hands down toward your thighs, tucking your jaw into your mid-section.
    4.Hold here for no less than 30 seconds, and after that gradually lift your head up and discharge your hands.

3. The Dynamic Shoulder Shrugs – To relive tension between neck and shoulder blades


 

 This specific stretch joins extending with a typical muscle unwinding system also known as “Dynamic Muscle Relaxation”. It’s truly viable to unwind the shoulders and neck!

    1.Shrug your shoulders to your ears and hold firmly for 2-3 seconds, as yet keeping firmly turn your shoulders down (you ought to feel a stretch in the pectorals muscles or mid-section muscles) and afterward unwind them down into ordinary position.
    2.REPEAT 10 times at least for best results
4. The Peaceful Unwinding Stretch – To eliminate headache and drowsiness due to neck pain

Here’s an unwinding stretch for your neck and shoulders that can likewise relieve migraines and sluggishness.

    1.Get into Child’s Pose with your shins and temple on the floor. Stay here for a couple of breaths.
    2.Staying in the position, join your hands behind you in a twofold clench hand. At this point lift your hands as high as possible.
    3.Breathe in to move your weight forward and lift your hips off your heels.
    4.Stopped on the highest point of your head and extend your hands as near the floor as you can.
    5.Stay here for 10 seconds and afterward bring down your hips back to your heels.
    6.Stay here for 10 seconds and after that lift your hips up once more.
    7.Proceed with this cycle five or more times, then discharge into Child’s Pose with your arms on either side of your legs.


5. The Extraordinary Upper Back Stretch – To relieve tension between neck and upper back muscles

Crop the lower body

This extraordinary stretch chips away at the neck and upper back muscles.

    1.Stretch your arms out in front of you and rotate your hands in a way that your palms face away from one another.
    2.Staying in the position, bend over at the upper back.
    3.Make certain and flex your head (get your chin to chest) meanwhile.

Although a common nuisance, neck pains should be taken very seriously. Try avoiding postures that could lead to such a situation, for example using your laptop in bed. It’s true that finding the time to be concerned about postures is almost impossible but one has to do it in order to lead a healthy and pain-free life. These stretches can only help you with finding temporary instant relief but it won’t last for long especially if you continue to mistreat your body.

Sit on the floor in a cross-legged position or in a seat with your feet level on the ground.

Extend your right arm by your right knee (if sitting in cross-legged position) or along the right half of the seat (if sitting on a chair).

Place your left hand on your head and gradually tilt your head to the left side.

Apply delicate weight with your hand to build the stretch.

Stay on this side for 30 seconds, then gradually lift your head up and repeat this stretch on the right side

- See more at: http://htv.com.pk/fitness/5-exercises-relieve-neck-pain-instantly#sthash.Karzx3ZX.dpuf