Al-Amal Physical Therapy Center – Articles

Eat to lose weight? Sounds too good to be true. However, some research shows that certain foods may have a fat-burning effect in the body.

“Some [foods] have a thermogenic effect, heating up the body (and thus metabolism), where others increase metabolism by using calories to break them down, and some help with metabolizing fats,” says Joy McCarthy, a Toronto nutritionist and the author of Joyous Health: Eat and Live Well Without Dieting.

But while some foods may help you burn fat more efficiently than others, McCarthy says there’s no “magic solutions” to weight loss, unless of course you consider a lifestyle change to be magic. Depriving yourself of enough food for your bodily functions is not a healthy solution either. “Metabolism slows when nutrients are lacking because the body isn’t getting what it needs to work efficiently,” she says.

“If someone follows a clean, whole foods diet that includes the foods outlined before, and includes physical activity, enough sleep, water intake, stress reduction and portion control weight loss could definitely happen,” McCarthy says.

With that in mind, here are 10 foods that have been shown by research to have the potential to help you shed fat more efficiently.

“Have you found yourself busy at work all the time, so you decided to go to club by the end of the week to spend some time practicing football with friends? After you start playing, a player hit you and then you fell on the ground. Later on, you need some rest in bed and you cannot do many activities. When the doctor checked you out, they advised you to keep on physical therapy to help you in retrieving your capabilities that have been affected by the injury”.
Physical therapy is considered one of the most important branches of health care that are provided to sportspersons. We find in most cases that physical therapy is the common factor in the field of treatment and rehabilitation of many of the musculoskeletal system problems, after injuries happened during playing sports. Thus, specialized global sports institutions and federations call for relying on physical therapy as a main beginning to good preparation and care for sportspersons. In addition, professional sportspersons in most different sports depend on regular care of physical therapy to help them reach perfect rates of performance.

The role of physical therapy is represented in three axes. The first is helping sportspersons to recover quickly of injuries to avoid negative effects of long treatment period just like side effects of the original case. As for the second axis, physical therapy helps in enhancing types of physical performance to commensurate with special needs of sportspersons during practicing sports. In addition, there is a third axis which is available in all cases that is represented in helping avoiding future problems and those that are likely to occur.

Injuries that happen during playing a sport, in which there is a competition and fusion like football games, are usually dangerous just like car accidents. In such cases, human body is exposed to hard and violent collision and then the injured person shall go for certain therapy that differs according to kind of injury. When an arm or leg is broken, it is put in a cast till it gets cured. Yet, in case of a spine injury at the neck or back, this injury may not be discovered except in late time, and then it could have largely affected near parts and then there will be other side problems.
Collision or friction during practicing sports are considered to be some factors that may happen in addition to other examples such as what happens at the slipped disc and other problems of sensitive tissue inflammations which are common in some sports like Golf and Tennis because of the need to spinning movements. We can turn from these cases to those who practice running sport and the high rate of effort to which they are exposed through repeated small pressures during practicing sports. Moreover, we can mention what happens when bones of spine lose position and natural movement and then start pressing on surrounding nerves affecting functions of tissues and systems fed by those nerves. Thus, this will lead to limiting of movement, power, stamina and speed. This case lasts until the joint returns back to its position and natural movement. In fact, complete cure of all these injuries is not reachable without following a proper program of physical therapy.

From what we mentioned before on types of injuries that may occur to the trained sportspersons who practice sports regularly, we can move to the risks that may happen during recreational sports, because bones and joints of normal untrained people are weaker, and lack flexibility and efficiency. Therefore, it is easy to be exposed to cases of pulled hamstring or joint dislocation or even sensitive tissue inflammations. Curing of these cases is usually slow.
In addition to that example, we can notice that in most cases and before determining our movement after an injury occurred during practicing sports, we don’t move in full capacity. Thus, any improper method of movement for the neuromuscular system will force the body to get a defensive pattern as a way to which it will get used in order to enable rest of body parts to deal with. This excessive compensation makes the body consume more energy and effort to achieve what was done before that pattern or new pathological shape. Those images and situations find physical therapy as the safest and most beneficial methods to restore correct patterns of performance.

It is agreed on the fact that prevention is better than cure, and despite of all meanings of this statement, common medical style depends on cure at the first place. This is clear at our traditions, thus it is known that we go to doctors when we need any treatment of any disease or injury, and we don’t go to them when we are in good health. However, we can avoid many problems or at least reduce their effects when we detect them earlier.

Physical therapy can provide a lot for sports and sportspersons, starting with giving advice and guidance, and then cure and rehabilitation for different cases through aiming, organized and regular programs till we reach to the important role that is needed to help in having proper and aiming physical preparation.

Green Tea:
“American Journal of Clinical Nutrition reports that drinking several cups of green tea a day, which has catechins, a type of phytochemical that affects the metabolism, can help to promote fat oxidation and thermogenesis,” McCarthy says. She notes that this option isn’t ideal for people who are particularly sensitive to caffeine. If that describes you, try taking a supplement with a concentrated dose of EGCG, the type of catechin found in green tea.

Whole Grain:
“It ‘costs’ twice as many calories to break down whole foods vs. processed foods where the breaking down was already done in a laboratory for you,” McCarthy says. That makes whole grains like brown rice a smarter choice.

Coconut Oil:
Coconut oil has a bad reputation but it can actually have a fat-burning effect, McCarthy says. It contains medium-chain triglycerides, which the body uses for energy instead of storing as fat.

Lean Meats:
Protein has a thermogenic effect, meaning that you burn more of the calories you eat compared to other foods. Go with lean choices like white chicken breast, however, if you are watching fat intake.

Hot Peppers:
Hot peppers like jalapenos and chilis contain capsaicin, which may give them a fat-burning effect. “Studies show that capsaicin reduced belly fat in men and women by oxidizing fat,” McCarthy said. “Capsaicins have also been found to increase resting metabolic rate, thus increasing the rate in which your body burns fat and or calories at rest.”

Lentils:
Aside from being a whole food, lentils are a good source of iron — and many of us are short on that nutrient. If your body lacks an essential nutrient like iron, it’s not going to be working as efficiently as it should, slowing your metabolism.

Bananas:
Fruit often gets a bad rap on some diets, but it’s got a lot to offer —specifically for bananas, McCarthy says. “Resistant starch found in foods like bananas and beans/legumes has been found to have a positive affect on fat levels,” she says. “The starch turns into a fatty acid in the gut by the good bacteria and helps to decrease obesity by metabolizing fats after eating, thus decreasing accumulation in the long term.”

Almonds:
These and other nuts contain protein that helps you build muscle, which helps to keep your metabolism speedy.

Broccoli:
Sure, we know broccoli is healhty, but this green vegetable (and other cruciferous vegetables) contain sulforaphane, a phytonutrient that stimulates an enzyme to get your fat cells burning.

Avocados:
Avocados are high in fat, but their fats are monounsaturated, which is good news. New research showed that people who eat unsaturated fats (like monounsaturated and polyunsaturated) are more likely to have excess fat stored in their liver and abdomen.

People come in different shapes and sizes. Experts agree that being too heavy is bad for your health. Having too much fat can lead to serious health problems.

Fat thickness, which varies greatly from one person to another, depends on the size and number of your fat cells. Being overweight puts you at higher risk for many significant health problems, such as: Type 2 diabetes, Heart disease, High cholesterol, Sleep apnea, Varicose veins, Breast, endometrial, prostate, and colon cancers, Arthritis, Gallbladder disease, High blood pressure.

Clearly, losing weight can have many potential health benefits. If you are overweight and have decided to shed some extra pounds, congratulations! You have already taken an important step toward improving your health and feeling better. Even losing 5 -10% of your body weight can begin to lower your risk of serious chronic diseases.

Causes and medical considerations:

You gain weight when the fat cells in your body either expand (because they are storing extra calories), or when they increase in number. Each of us is born with a certain number of fat cells, as determined by our genes. This impacts your weight for the rest of your life. However, if you overeat and do not get enough physical activity — particularly during childhood and adolescence you can actually develop MORE fat cells.

When you lose weight, your fat cells contract — but unfortunately you don’t lose any! This is one reason why it is easy to gain weight back. This is also why it is important to keep children from becoming overweight in the first place.

When you don’t burn as many calories as you consume, the body stores the extra calories in fat cells. These cells function as energy reservoirs, and they enlarge or contract depending on how you use this energy.

The most common cause of weight gain is fairly simple: your energy input (the calories you eat) is greater than your energy output (the calories you burn). In fact, even with a medical condition that may increase the likelihood of becoming overweight, one of these two factors is generally present before you gain weight — namely, you eat too many high-calorie, high-fat foods or you don’t get enough physical activity.

How to lose weight the healthy way?

You’ve heard it all before — to lose weight you must burn more calories than you consume. But anyone who has ever tried to lose weight knows it’s not that easy! In fact, about two-thirds of people who lose weight will regain it within a year.

For many people, efforts to lose weight mean intensive dieting, obsessive calorie counting, self-deprivation, and hunger. This type of dieting usually leads to failure because you suffer through dieting, and the effort is unsustainable. For the most part, people who lose weight and manage to keep it off do so by adopting healthy habits that stay with them for the rest of their lives. Weight loss is not an isolated, one-time activity, but part of a lifetime of better health.

Take it slow and steady:

• Start with realistic, achievable goals. Don’t expect to become “thin” overnight. Experts agree that slow, steady weight loss is healthier than a quick fix or remaining overweight. You should try to lose no more than a couple of pounds per week.

• While this can be frustrating, slow and steady weight loss is the only way to avoid “yo-yo dieting,” where you lose a great deal of weight, only to regain it within a few months or years. There are no miracles in weight loss; go for steady progress toward a healthier life.

• You want to maintain that healthy weight once you have reached your goal. If you change habits and lifestyle behaviors slowly, they’ll be more likely to stick.

Healthy weight loss:

- Occurs slowly
– Promotes long-term healthy habits
– Fits into your lifestyle
– Includes physical activity
– Reduces calories but maintains a balance of nutrients

Hints for eating nutritious foods:

- Decrease calories to be taken.
- Eat less, or eat healthy.
- Choose fresh fruits and vegetables over canned or processed foods.
- Lower your fat intake by eating a plant-based diet.
- Choose products (like breads and pasta) with whole grains over those with white flour. These have more fiber, are more likely to fill you up, and are more nutritious. The fiber may even help lower your cholesterol.
- Eat fish instead of meat.

One step at a time:

Changing eating patterns can be extremely difficult. Food plays so many roles in our lives, and we’ve formed our eating habits over many years. It may be easier to make one food substitution at a time — for example, switch from whole milk to skim milk, then eliminate butter from your diet. Once again, gradual progress is the key to successful weight loss and maintenance.

Since most people eat too much fat and sugar (both of which contribute to weight gain), replacing these with whole grains, fruits, and vegetables should lower your intake of calories and provide rich sources of vitamins and minerals at the same time. Also, protein should come from low-fat sources like fish, beans, chicken, and soy.

Always eat regular meals, including breakfast.
Eat only in the dining room or at the kitchen table.
Don’t eat while watching TV.
Start with small portions.
Eat your vegetables first.
Slow down.
Exercise is vital to living a healthy life and losing weight.
Brush your teeth after every meal.
Don’t shop for groceries when you are hungry!

Choosing a weight loss program:

Weight loss programs can have a number of advantages, such as providing peer support, guidance from professionals, and helping you focus on your goals. However, be careful about which program you choose — some programs promise more than they can deliver.

What to look for in a program?

How do you know which weight loss program to join?

What does the program promise? If the program claims that you can lose a lot of weight quickly, it is probably not a good program.

Does the program encourage you to keep a balanced diet? Everyone should keep a diet that includes all types of foods. Be careful if the program emphasizes one type of food over the others, such as high-protein diets.

Does the program encourage physical fitness? Physical activity is key to living healthfully, and you should strive to be active throughout your life. Plus, physical activity is a cornerstone to losing weight.

Does the program teach you to be self-sufficient? You won’t want to pay for a weight loss program your whole life, and when you leave, you should be able to maintain your weight on your own. For example, programs that require you to buy food from them do not teach you how to shop, cook, or order from restaurants on your own.

Does the program provide what you are looking for? Consider your needs. Why do you want to join a program in the first place? Choose one that is a good fit with your life.

Does the program push weight loss medications? You should consider taking a weight loss medication ONLY if you are medically obese (BMI higher than 30) and have not been able to lose weight by making adequate and appropriate lifestyle changes. If you are considering medication to help you lose weight, make sure you are working with a doctor who knows your medical history.

Does the program screen you for health risks? Only join a program that assesses your health status before you begin. A program that is willing to take anyone, regardless of their health, could be dangerous.

“Have you found yourself busy at work all the time, so you decided to go to club by the end of the week to spend some time practicing football with friends? After you start playing, a player hit you and then you fell on the ground. Later on, you need some rest in bed and you cannot do many activities. When the doctor checked you out, they advised you to keep on physical therapy to help you in retrieving your capabilities that have been affected by the injury”.

Physical therapy is considered one of the most important branches of health care that are provided to sports’ persons. We find in most cases that physical therapy is the common factor in the field of treatment and rehabilitation of many of the musculoskeletal system problems, after injuries happened during playing sports. Thus, specialized global sports institutions and federations call for relying on physical therapy as a main beginning to good preparation and care for sports’ persons. In addition, professional sports’ persons in most different sports depend on regular care of physical therapy to help them reach perfect rates of performance.

The role of physical therapy is represented in three axes. The first is helping sports’ persons to recover quickly of injuries to avoid negative effects of long treatment period just like side effects of the original case. As for the second axis, physical therapy helps in enhancing types of physical performance to commensurate with special needs of sports’ persons during practicing sports. In addition, there is a third axis which is available in all cases that is represented in helping avoiding future problems and those that are likely to occur.

Injuries that happen during playing a sport, in which there is a competition and fusion like football games, are usually dangerous just like car accidents. In such cases, human body is exposed to hard and violent collision and then the injured person shall go for certain therapy that differs according to kind of injury. When an arm or leg is broken, it is put in a cast till it gets cured. Yet, in case of a spine injury at the neck or back, this injury may not be discovered except in late time, and then it could have largely affected near parts and then there will be other side problems.

Collision or friction during practicing sports are considered to be some factors that may happen in addition to other examples such as what happens at the slipped disc and other problems of sensitive tissue inflammations which are common in some sports like Golf and Tennis because of the need to spinning movements. We can turn from these cases to those who practice running sport and the high rate of effort to which they are exposed through repeated small pressures during practicing sports. Moreover, we can mention what happens when bones of spine lose position and natural movement and then start pressing on surrounding nerves affecting functions of tissues and systems fed by those nerves. Thus, this will lead to limiting of movement, power, stamina and speed. This case lasts until the joint returns back to its position and natural movement. In fact, complete cure of all these injuries is not reachable without following a proper program of physical therapy.

From what we mentioned before on types of injuries that may occur to the trained sports’ persons who practice sports regularly, we can move to the risks that may happen during recreational sports, because bones and joints of normal untrained people are weaker, and lack flexibility and efficiency. Therefore, it is easy to be exposed to cases of pulled hamstring or joint dislocation or even sensitive tissue inflammations. Curing of these cases is usually slow.

In addition to that example, we can notice that in most cases and before determining our movement after an injury occurred during practicing sports, we don’t move in full capacity. Thus, any improper method of movement for the neuromuscular system will force the body to get a defensive pattern as a way to which it will get used in order to enable rest of body parts to deal with. This excessive compensation makes the body consume more energy and effort to achieve what was done before that pattern or new pathological shape. Those images and situations find physical therapy as the safest and most beneficial methods to restore correct patterns of performance.

It is agreed on the fact that prevention is better than cure, and despite of all meanings of this statement, common medical style depends on cure at the first place. This is clear at our traditions, thus it is known that we go to doctors when we need any treatment of any disease or injury, and we don’t go to them when we are in good health. However, we can avoid many problems or at least reduce their effects when we detect them earlier.

Physical therapy can provide a lot for sports and sports’ persons, starting with giving advice and guidance, and then cure and rehabilitation for different cases through aiming, organized and regular programs till we reach to the important role that is needed to help in having proper and aiming physical preparation.

Dynamic creativity can express all sides of a human being. Combining audio, visual, and physical aspects of the human being and their reaction altogether has great effect on dynamic performance in rehabilitation stages. In case of positive combining of all human senses, there will be greater chances to reach success in the dynamic performance. For children with special needs, this requires the existence of strong support and theory to be able to recognize motion concepts that could be mere words when they hear or see. Seeking support of creative process in movement will provide ways to recognize matters from the beginning in a way that will facilitate and support achieving of exploration with learning. Gained experiences through moving help in recognizing the human body and its formulation, in addition to the ability of taking control of it besides providing ways of self-expression, communication with others and ability of good thinking to take decisions and solve problems.

There are many differences between training circumstances and performance among children and adults; thus we find that:

  • Practicing exercises with body weight loading like walking and running makes rates of oxygen usage for children reach to more than 10% to 30% higher than rates of adults, and this is so because their steps are shorter and rate of steps sequence is increased for children
  • Because of children’s small physical size, they have lower rate of aerodynamic efficiency than adults. Thus, it is hard for them to practice exercises against an external resistance made to fit the body size like constant cycle, rowing machine, and opposite position in case of practicing load exercises over weight because consumption of energy is directly proportional with body size.
  • Children have less capacity than adults concerning their ability to go for jumping tests because they are not able to generate high rates of certain materials in their blood to support performance in such circumstances.
  • Children like adults are able to adapt and increase their muscles strength as a response to training against resistance, but at the same time, children face difficulty to increase their muscles size.
  • Muscles of the musculoskeletal system of children are in formative stage and there is a high risk of fractures and cartilage. Moreover, female children face unrest of hormones at the beginning of adulthood. Thus, training shall be against resistance under large supervision, and it shall be done repeatedly in high numbers and weights or low resistance.
  • Obesity is not necessarily related to excessive nutrition, but there are other reasons such as genetics, environment, social conditions, food patterns and timing. Therefore, we must consider possible reasons of weight increase of children before starting on a training program to treat it.

Evaluation in cases of children with special needs

We shall know that children are not young adults, but they are completely different, and thus methods of evaluating children vary differently, but match with evaluation methods of adults’ cases at the following:

  • Current evaluation is considered to be a reference at reevaluation in the next times
  • This evaluation is a base for planning and choosing treatment program.

On the other hand, children differ from adults as following:

  • Children are considered to be developing creatures, which means that reevaluation shall be done in shorter stages to notice the child’s development
  • Children, especially those of special needs, cannot understand or follow up instructions, so that they shall find some alternatives just as games or attractive things.
  • All children go for treatment with their parents. This could be a good phenomenon in most cases because parents can help their children in treatment at home
  • Children evaluation may need more than a session, so that the specialized person may get the whole image
  • We shall put into consideration that a child suffering from a problem since the beginning of his life lacks experience and skills, because there is no previous learning. Thus, he needs earlier intervention to grant him doses of learning unlike what happens with adults cases

Meeting needs at home

  • A child with special needs has various needs that are of various dimensions. Thus, these needs require an integrated team, and first of all and most important of them are his parents
  • Learning does not start at the age of 5 years old at school, but starts once a child is born. There are experts who believe that learning starts at pregnancy. Main needs of each child are (protection – perseverance – comfort). All needs can be available for a normal child without exerting special efforts. Yet, as for children with certain needs, we shall bear into consideration special methods to help them
  • Teaching moving child from a place to another expands his field and allows him to explore his surroundings and gain mixed educational experiences, whether they are of tactile, audio, or spatial orientations. All this mix will make his movement purposeful and enjoyable physically, psychologically and physiologically
  • Performing a program at home doesn’t necessarily mean that we shall allocate some time for it, but it can be done at best during the normal daily life like sleeping, playing and moving. A mother shall grant her child a chance to effectively participate in all mentioned activities and enhance his self-dependence more and more
  • It is not preferred to carry the child most of the time at one position like sleeping on his back
  • It is better not to allow wrong habits such as jumping like a rabbit to take a large space of your child’s activities, but we shall make him get used to new patterns most of the time.
  • Human body produces about a liter of mucus daily.
  • Human body contains enough iron to make a metal pin whose length is 7.6 cm.
  • Adult human body consists of 7,000,000,000,000,000,000,000,000,000 atoms (seven octillion atoms).
  • A human being uses about 200 muscles to take just one step.
  • A human being loses about 600,000 skin molecules per hour.
  • Human heart beats can be changed according to the music or sounds to which one listens
  • Heart of normal human being can generate enough energy to operate and drive a truck for a distance of 32 kilometers daily
  • Heart of normal human being pumps approximately 1.5 million barrels of blood throughout one`s life, which is enough to fill 200 trailer tanks.
  • Number of bones for a child’s body ranges between 300-350 bones; which means that a child has more 60 bones than an adult human being
  • Human bones are composed of 31 % of water.
  • Human bones are 5 times stronger than steel
  • Human eye is able to distinguish about 10 million colors; however, it is not able to see ultraviolet and infrared rays.
  • If we consider the human eye as a digital camera, its accuracy could be about 576 Mega Pixels, and its speed in transferring data could be about 600,000 bits per second (However, it has so much high and unprecedented advantage)
  • Length of blood vessels in the human body is about 100,000 kilometers.
  • Normal human being produces about 25,000 liters of saliva during his life, which is enough to fill two swimming pools.
  • Human nose is able to remember 50,000 different scents.
  • In every human body, there are tiny creatures (that cannot be seen by naked eye) called mites living in eyelashes area.
  • The strongest muscle in the human body is the masseter muscle (jaw muscle).
  • Ears and nose are the only two organs in the human body that do not stop growing throughout human life.
  • Each person has a unique tongue print, which can be used for identification (just like fingerprints).
  • Do you know that sweat is odorless! However, the stench that we smell comes from bacteria growing on our bodies, which are mixed and oxidized with sweat to make that bad smell.
  • If we collect all bacteria found in the human body, they would all weigh about 1.8 kg.
  • There are more than 100 types of cancer, which means that every part of the human body is exposed to this disease.
  • Number of bacteria that live in the human mouth is more than the population of the whole world (which is more than 7 billion). More than 700 different strains of bacteria were discovered in the human mouth.
  • if the DNA which is there in all cells of the human body is dismantled, its total length would be about 16 billion kilometers, so you can go from Earth to Pluto and come back using it
  • After about three days of the death of any human being, enzymes begin to (which were digesting food before) eat the human body itself.
  • Human memory can store about one trillion bits of information for a long time.
  • Length of the digestive system is about 9 meters (which runs from the mouth to the anus) which is equal to a size of a football field.
  • human brain begins to develop after three weeks of pregnancy, and stops development when it reaches the end of 40
  • if the two lungs were spread on a flat surface, their space together will reach approximately 23 meters which is equivalent to an area of a tennis court.

Many of us feel pains in body especially in our back, neck and shoulders without any known cause to this pain. If you were not suffering from diseases or injuries, the reason is your wrong posture. So, let’s know the correct postures for your body that will help you get rid of these pains

General Body Posture:

We shall keep on a straight body posture: standing up well means keeping your body upright with upright spread shoulders, your chin is put forward and your belly is flat. If you can draw a straight line from your earlobe through your shoulder, hip, knee, till the middle of your ankle, so you will keep your body upright:
Use a mirror, aligning your ears, shoulders and hips will make your back stretched and upright. Yet, be aware that the spine has curves in ‘S’ point. This is not harmful at all. If you spread your body and find pain, so you should know that your back is suffering from certain problem and you shall visit a doctor.
Standing position:

Maintaining balance of the body: Standing up straight makes you balanced, and enhances your self-confidence. Here are some tips to be able to stand upright:

  • Put your feet in the same width with your shoulders. This position will relieve you so much. It is the same position that you will do in much exercises.
  • Repeat standing at this position until you get used to it.
  • Maintain a healthy weight without increasing in order to be able to stand upright without getting tired.
  • Maintain your shoulders stretched to the back. You may find difficulty at the beginning of getting used to it, but it will become normal after that.
  • Stand beside a wall: You can accustom yourself to stand upright through supporting your back to a wall and trying to align it.

Walking Position:

Walking correctly much looks like standing up in a proper position. Keep your back and shoulders stretched to the back, and look ahead directly.

Sitting position:

Sitting in a correct posture is very useful for the relief of your body, especially your neck, back and shoulders. If you’re someone who is usually sitting in an office every day, it is important to follow these basic principles, to keep your convenience:

  • If you sit for a long time at work at an office, you can use a chair specially made for offices or use a cotton pillow placed behind your back.
  • You shall rest your back to the chair and don’t bend it forward so as to avoid back pain.
  • Keep your feet on the ground, and if you cannot reach it, put a pillow under your feet.
  • Choose a seat to help you putting your arms by your side with an angle of 45 to 90 degrees
  • Take a break and stand up even though you are sitting in a correct position. Sitting for a long time hurts your body, so you need to stand up, walk around, and do some aerobic exercises, or just stand for few minutes.

Driving position:

Sitting in a correct position in a car is not only for maintaining your convenience, it is very important for your safety from risks in the event of a collision.

  • You shall maintain your back and head leaning on the seat.
  • Adjust your chair to keep a proper distance from pedals and steering wheel.
  • You shall adjust the headrest so that middle of your head shall be at the top of your headrest. Lean the rest of your head as needed. Maintain a distance of no more than 10 centimeters between the back of your head and the rest of the head.

Position of carrying things:

Avoid unintentional back injuries. Lifting excessive loads causes balance problems. Lifting or carrying things without regard to the physiology of your body causes discomfort and pain or in some cases it causes real injury. Here are some principles and guidelines that you can follow to carry things safely:

  • When you want to carry anything heavy from the ground, don’t bend your back, but get down with your knees. Back muscles are not created to carry heavy things, but knees muscles are created to carry heavy things.
  • If your work requires carrying heavy things, you can use a supportive bet to your back.
  • If you are carrying something heavy, you shall switch between your arms, in order not to press against one other than the other.

Sleeping position:

You may not be able – while you are totally asleep – to adjust your sleeping posture, but you can begin sleeping in a correct position in order to wake up while your body is in rest.

Train your muscles:

First of all, you shall do some exercises to get used to sit and stand properly. This will not require much from you until standing well and in healthy way becomes a normal occurrence and habit for you. All you need to do is just keeping on practicing exercises in order to feel that it has become a habit and you can do it without exerting any effort.
The first exercise: Stand upright with your head straight, so your arms and shoulders are in the same line. Raise your arms up alongside your ears. Lean your arms to the back and try to touch your shoulders from behind. Repeat this exercise ten times for each arm.

The second exercise: Align your arms with your shoulders as in the first exercise. Count to ten while you are lifting your arms up.

The third Exercise: You can do this exercise while you are standing and waiting for food till it gets cooked. You can even do it while you are waiting to download web pages, as it is very easy. Bend your elbows by your side and try to touch your shoulders by your hands. Keep your hands on your shoulders and try to lift your elbows. Count from 1 to 3, and then countdown from 3 to 1.

The fourth exercise: This exercise can help you a lot if you have pain in your back or neck, or if your job requires you to sit for long periods of time. Bend your head or stretch it in all four directions over your shoulders (forward, backward, left, right). And then you shall gently massage your neck. Avoid circular motion because it may cause more pressure on your neck. Put your hands and knees on the ground like a cat. Go forward and backward with your body. Repeat these exercises several times daily. Practicing these exercises in the morning helps your body to get rid of idle sleep, and repeating them in the middle of the day provides your body with energy and save it from some of work pains.

Tips:

Don’t get your muscles tired with exercises at the beginning of your getting use of upright positions, in order not to get cramp. Be patient, for correcting body postures requires a long time. Practicing exercises helps you to correct your body position. Keeping your head upright helps your body to keep its correct position easily. At the beginning of exercising, you will feel that your body position is heavy, but with the passage of time, you will get used to the correct position

Warnings:

If you are suffering from some injuries in your back or neck, you shall not fix it by yourself, but you shall visit a doctor. Do not continue exercising if you feel pain. It is normal to feel some mild pain at the beginning of your exercises of the new position. If you can bear this pain, it is Ok. But if you cannot stand it, you shall consult your doctor.