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Are you an expectant mom in Singapore seeking a safe, healthy, and joyful pregnancy? If yes, you’re not alone. Many pregnant women like yourself are discovering a powerful method to alleviate pregnancy discomfort, minimize the need for epidurals, and reduce the risk of postpartum depression. The secret? Prenatal Yoga!

Pregnancy can bring its fair share of discomforts, and the idea of going through labor without pain relief can be daunting. That’s where prenatal yoga comes in. By engaging in regular prenatal yoga practice, you can develop the physical and mental resilience needed for a smoother, more comfortable childbirth experience.

Alleviating the Need for Epidurals

Prenatal yoga focuses on strengthening the body, improving flexibility, and enhancing endurance—key aspects that can help you cope with the physical demands of labor. Through specific poses, breathing techniques, and relaxation exercises, you can learn to manage pain and discomfort effectively. By incorporating mindful movements and deep breathing, prenatal yoga can help you develop a sense of calm, which can be beneficial during labor. While every birth experience is unique, some women who have practiced prenatal yoga find they require less medical pain relief, such as epidurals.

Reducing the Risk of Postpartum Depression

Pregnancy and the postpartum period can bring a rollercoaster of emotions, and postpartum depression is a common concern for many women. Prenatal yoga offers more than just physical benefits; it provides a holistic approach to well-being that encompasses the mind, body, and spirit. Through mindful movement, breathing exercises, and meditation, prenatal yoga helps you cultivate self-awareness, reduce stress, and enhance emotional balance. These practices can contribute to a more positive mental state, reducing the risk of postpartum depression and promoting overall well-being during this transformative period.

In our small, personalised Prenatal Yoga Singapore classes, you’ll experience the power of tailored yoga routines designed specifically for expectant mothers. Our qualified instructors will guide you through poses that help alleviate common pregnancy discomforts, strengthen your body for labor, and cultivate a peaceful mindset. The supportive community you’ll find in our classes will ensure you feel empowered, understood, and connected to other moms-to-be on a similar journey.

Trial Class: Your First Step to a Better Pregnancy

We believe every pregnant woman should have access to the incredible benefits of prenatal yoga. That’s why we’re inviting you to sign up for a trial class. Come and experience firsthand the transformative power of our small, personalised prenatal yoga classes. It’s time to take control of your pregnancy health and wellness.

Avoid the epidurals, fight off postpartum depression, and experience a healthier, happier pregnancy journey. It all starts with one trial class. Sign up today and join the countless Singapore moms-to-be who are transforming their pregnancies with our Prenatal Yoga classes. Your body and baby will thank you!

WhatsApp us at +6590408379 or email us at enquiries@ohmsantih.com to Book your Trial Class Now!!

Click Here for our Class Schedule and more details.

Are you an expectant mom in Singapore looking for a way to stay fit, healthy, and relaxed during your pregnancy journey? Look no further than prenatal yoga. Pregnancy is a beautiful journey filled with excitement, but it can also come with discomforts. Prenatal yoga is a tailored ancient practice that can help you navigate this transformative time with ease. Discover the benefits that prenatal yoga can bring to you and your baby.

 

1. Promotes Physical Health: Prenatal yoga is a low-impact exercise that is designed to support the unique needs of a pregnant woman’s body. The gentle stretches and movements help to improve flexibility, build strength, and alleviate common discomforts like back pain, swelling, and fatigue. As you move through the different postures, you’ll also improve your circulation, which can help prevent varicose veins and blood clots. In addition, practicing prenatal yoga can help prepare your body for childbirth by strengthening the muscles you’ll use during labor.

2. Reduces Stress and Anxiety: Pregnancy can be a stressful time, filled with worries about the health of your baby, labor, and delivery. Prenatal yoga can be an excellent tool for managing stress and anxiety during this time. The deep breathing exercises and relaxation techniques taught in prenatal yoga classes can help you feel calmer, more centered, and more connected to your baby. By reducing stress levels, you may also be able to improve your sleep quality and boost your immune system, which is crucial during pregnancy.

3. Provides Emotional Support: Pregnancy can also be an emotionally challenging time, as your hormones fluctuate and you adjust to the changes in your body and lifestyle. Prenatal yoga can provide a supportive environment where you can connect with other expectant moms who are going through similar experiences. By attending prenatal yoga classes, you’ll have the opportunity to share your feelings, learn from others, and build a sense of community. This emotional support can help you feel more confident and empowered as you prepare for motherhood.

4. Enhances Bonding with Your Baby: Practicing prenatal yoga can also help you develop a deeper connection with your baby. As you focus on your breath and move through the postures, you’ll become more aware of your body and your baby’s movements. This increased mindfulness can help you appreciate your pregnancy journey more fully and feel more connected to your baby. Additionally, practicing prenatal yoga can improve your baby’s health by promoting healthy blood flow, oxygenation, and brain development.

5. Prepares You for Labor and Delivery: Finally, prenatal yoga can be an excellent tool for preparing for labor and delivery. The breathing techniques and relaxation exercises taught in prenatal yoga classes can help you stay calm and focused during labor, manage pain, and conserve your energy. Additionally, by practicing the physical postures, you’ll strengthen the muscles you’ll need during labor and delivery, making the process smoother and more manageable.

 

In conclusion, Prenatal Yoga is an invaluable practice for expectant moms in Singapore. Stay fit, healthy, and relaxed throughout your pregnancy with the numerous benefits it offers, including physical health, stress reduction, emotional support, bonding with your baby, and preparation for labor and delivery. If you’re pregnant, consider joining a prenatal yoga class and give yourself and your baby the gift of a fulfilling and healthy pregnancy.

 

Here’s why you should choose OhmSantih Yoga as your go-to prenatal yoga destination:

1. Personalized Attention with Small Class Sizes: At OhmSantih Yoga, we believe in quality over quantity. That’s why we keep our class sizes small, with a maximum of 5 students per session. This allows our experienced instructors to give you the individualized attention you deserve. We understand that every pregnancy is different, and by tailoring our classes to your specific needs, we ensure a safe and effective practice. You can rest assured knowing that you’ll receive personalized guidance and modifications to poses, allowing you to practice with confidence and avoid any discomfort or risk.

2. Proven Curriculum for Managing Pregnancy Discomforts: Our prenatal yoga classes at OhmSantih Yoga are based on a proven curriculum designed to address and manage the discomforts that often accompany pregnancy. Our experienced instructors will guide you through gentle stretches, strengthening exercises, and relaxation techniques that target common areas of discomfort like back pain, swollen ankles, and tight hips. You’ll learn how to alleviate these discomforts, improve your posture, and build strength in preparation for childbirth.

3. Ease Labor Pains and Prepare for Delivery: We’ve incorporated specific techniques in our prenatal yoga classes that are proven to help ease labor pains and prepare you for the big day. Our instructors will teach you breathing exercises, visualization techniques, and optimal birthing positions to enhance your birthing experience. By practicing these techniques, you’ll feel more confident, in control, and better equipped to manage the intensity of labor.

4. Experienced and Knowledgeable Instructors: At OhmSantih Yoga, we pride ourselves on our team of experienced and knowledgeable instructors who are passionate about supporting moms-to-be on their prenatal yoga journey. Our instructors are certified and well-versed in prenatal yoga, anatomy, and the unique needs of expectant moms. They have the expertise to guide you safely through your practice, provide individualized modifications, and answer any questions you may have along the way.

 

Make the wise choice for yourself and your baby by selecting OhmSantih Yoga for your prenatal yoga classes. With our small class sizes, personalized attention, proven curriculum for managing discomforts, and preparation for labor and delivery, you can trust that you’re in the best hands possible. Join our community and embrace the transformative power of prenatal yoga. Your journey to a healthier, more comfortable, and empowered pregnancy starts with us.

WhatsApp us at +6590408379 or email us at enquiries@ohmsantih.com to Book your Trial Class Now!!

Click Here for our Class Schedule and more details.

Relieve Hip Pain (for runners) with these 5 MOVES in 7 DAYS!

 

For most avid runners, hip pain is truly common, and the pain usually can occur in the front, on the sides, or at the back of the hips.

 

The hip, being the largest ball-and-socket joint in the body, consists of the top of the thigh bone, which sits inside a socket within the pelvis (known as the acetabulum). This ball-n-socket joint allows us to bear body weight on the legs while allowing mobility and stability at the same time.

 

Surrounding the hip joints are various muscles, such as the hip flexors, extensors, adductors, abductors, internal rotators, and external rotators. With several fluid-filled sacs (bursae) to cushion and lubricate the hip joint, the muscles and tendons are able to move smoothly, without any friction.

 

What are the CAUSES?

There are many causes of hip pain for runners, and the most common few are –

• Reduced range of Hips motion – When a hip loses rotation in any direction, there will always be an overcompensation elsewhere and thus leading to a muscle imbalance. With a muscle imbalance, the risk of injury increases.
• Overuse of Hips muscles – A majority of running injuries result from overuse of hips muscle as running indeed put a lot of stress on the hips. Therefore, incorporating Yoga, cycling, swimming, weight lifting, and high-intensity interval training can help to minimize overuse injuries and improve the strength of the muscles and range of motion.
• Lack of core strength – When the core is weak, the low back and pelvis become not well-supported, which can lead to pinching inside the joint, leading to wear and tear on the larger hip and buttock muscles.
• Damaged tissues – Tissues injuries in the hips are fairly common due to the fact that tissues are soft and get damaged easily. Symptoms may include pain, tenderness, bruising, or swelling in the affected area. One may also experience weakness or limited range of motion in the hips as well.
• Hip impingement syndrome – This is caused when the thigh bone (femur) and the hip socket (acetabulum) produce too much friction in the hip joint and result in pressing on a nerve that runs through between the joints. Runners with hypermobile hip joints may be more at risk.

 

What are the SYMPTOMS?

The most obvious symptom of hip pain is the PAIN itself. Pain can come about from structures within the hip joint itself or from structures surrounding the hip joint. It may be felt in front of the hip as groin pain, on the outside of the hip, or at the back in the buttock.

 

The running motion trains the hip flexors and extensors through a very narrow range of motion. This can lead to instability when you are forced to bring a knee up beyond its typical range of motion or thrust the hips forward in a way you are not used to, leading to imbalances in the hip and thus unbalanced running gait.

 

One common form of hip imbalance leads to a condition called a hip drop. This occurs when the muscles of the outer hips are not sufficiently strong to keep the thighs vertical but are angled in toward one another, leading to an increased risk of injury over time.

 

There is also a weakness in the hip abductor muscles, often the gluteus medius, which connects to the top of the pelvis, and the gluteus minimus, which is the smallest of the gluteal muscles and sits below the other muscles.

 

To prevent or manage injuries, hip balancing poses/exercises are extremely important. One can include some hip stretches and hip-strengthening exercises in the running regime to prevent or manage hip drop and possibly correct the hip alignment. And such a workout will have to include the 6 hip actions – hip flexion, adduction, internal rotation, external rotation, abduction, and extension.

 

Therefore, with these 5 simple Yoga Moves, we will focus on moving through the 6 hip actions and alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Chair Pose)

Stand with the feet at a hip distance and parallel to each other. Inhale and exhale, slightly bend the knees, with the thighs hugging in towards each other. Hold the pose for 10 counts. Repeat the pose.

 

MOVE #2 (Low Lunge Pose)

Come onto the fours and step the left foot towards the front, between both palms. With the palms on the mat, gently slide the right knee back. Next, slowly lift the hands off the floor and place them on the hips. With an inhale, draw the shoulders back and as you exhale, try to slowly trust the right hip towards the floor. Hold the pose for 10 counts. Repeat on the right side.

 

MOVE #3 (Hamstring Stretch Variation)

Come onto the fours and step the left foot towards the front, between both palms. With the palms on the mat, gently slide the right knee back. Next, slowly lift the hands off the floor and place them on the hips. With the next inhale and exhale, using the support of the palms placed beside the foot, slowly shift the body weight towards the back and try to straighten out the legs. Adjust the palms accordingly as you sit back more and straighten out the legs further to feel a deeper stretch. Hold the pose for 10 counts. Repeat on the left leg.

 

MOVE #4 (Butterfly Stretch)

Sit up tall with the spine erected and bend the knees so that the soles of the feet touch one another. If the hips are tight for a start, one could use a block on each side to support the thighs. (Photo on the left) As one improves, remove the blocks and try to drop the thighs closer to the mat. (Photo on the right)

 

MOVE #5 (Runner’s Stretch)

Lie down on the back with both knees bent. Cross the left leg horizontally over the right thighs. With an inhale and exhale, hold the right knee with both hands and gently draw the right knee towards yourself. You will feel a good stretch on the left outer glutes and the thighs. Hold the stretch for 10 counts. Repeat on the right leg.

 

Well, indeed the fastest way to alleviate hip pains is to take a break from running for a period of time. However, once you start to feel better, you can gradually reintroduce the activity back into your routine and make sure that after each run, you cool down the muscles and the joints by practicing the exercises mentioned above. If the pain does persist, one can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain, after each run.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

Relieve Sciatica Pain with these 5 MOVES in 7 DAYS!

 

Sciatica Pain is caused by injury to or excessive pressure or inflammation of the sciatic nerve, which is also the largest nerve in the body, and it passes from the lumbar spine through the buttock and down the back of the thigh all the way to the heel and sole of the foot.

 

What are the CAUSES?

The sciatica nerve may be irritated, compressed, or inflamed by different problems in the lower back. Sciatica generally results from irritation of the roots of your lower lumbar and lumbosacral spine.

 

Common causes of Sciatica include:

• Slipped/ herniated disk
• Spinal stenosis
• Piriformis syndrome (a pain involving the narrow muscle in the buttocks)
• Pelvic injury or fracture

 

What are the SYMPTOMS?

The most obvious sign of sciatica pain is pain that radiates from the lower back into the back or side of the legs. Therefore, one may experience lower back pain as well as pain in other areas.

 

Some of the symptoms include:

• Pain such as mild tingling, dull ache, or burning sensation. In some cases, the pain could be so severe that the person may not be able to move. The pain is usually described as a burning sensation/a sharp, shooting pain. The pain is usually more severe in the leg compared to the back.
• A numbness/tingling sensation may be felt at the back of the leg.
• Weakness may be felt in the leg and foot. The affected leg may feel heavy and draggy as it is difficult to lift the foot off the floor.
• Sudden aggravation or relief of pain due to a change in posture. For example, it may be worse while sitting, trying to stand up, standing for a long time, bending the spine forward, and twisting the spine. Pain may also increase while lying down.

 

Sciatica usually affects only one side of the lower body. Many times, the pain starts from the lower back, down towards the back of the thigh, and down through the leg. Depending on the exact spot where the sciatic nerve is affected, the pain may also extend to the foot or toes.

 

However, this pain could subside with the right stretches and strengthening poses for the muscles around the affected areas and also create space within the spine and take pressure off of the compressed nerve.

 

Therefore, with these 5 simple Yoga Moves, we will focus on stretching and strengthening the muscles around the lower back muscles, the hips, and the thighs and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Forward Bend with feet turned inwards)

Stand tall with the feet at hip distance and turn the toes towards each other (photo on the left). With an inhale, lift both arms above the head, and with an exhale, bend forward. Hold on to any part of the legs. With an inhale and exhale, try to pull a little deeper into the stretch. Hold the pose for 10 counts. Inhale to stretch the arms out and exhale to come back up.

 

MOVE #2 (Cross Leg Standing Side Stretch)

Stand tall with the right leg crossed over the left leg. After stabilizing yourself, with an inhale, lift the left arm up, and with an exhale, slowly stretch the left arm over the head as you try to push the left hip away towards the left side. Hold the stretch for 10 counts. Repeat the pose with the left leg crossed over the right leg.

 

MOVE #3 (Shoe-lace stretch with a twist)

Sit tall with the right leg crossed over the left leg. (Sometimes there could be difficulties to overlap the legs exactly on top of one another. In this scenario, one should take it easy and keep within the ability). Next, on inhale and exhale, plant both palms on the right side of the mat to give a gentle twist to the spine. Hold this stretch for 10 counts. Repeat with the left leg crossed over the right leg.

 

MOVE #4 (Forearm Side Plank)

Lie down and turn the body towards the right side. Place the right forearms on the mat and stretch both legs away. Bring the left leg in front of the right leg and bend the knees to place the left foot on the mat (Photo on the left) or stack both legs on top of each other (Photo on the right). With an inhale and exhale, push the right hips off the mat and try to balance the pose using the right forearm and the left foot (Photo on the left) or both feet stacked on top of each other (Photo on the right). Inhale and exhale, one can try to lift the right hips as high as possible. Hold the pose for 10 counts and repeat on the left forearms.

 

MOVE #5  (Windshield Wiper Pose & Variation)

Sit up tall and place the palms behind the buttocks and shoulders width apart. Slowly bend both knees. With an inhale and exhale, slowly drop both knees towards the left and hold the stretch for 10 counts. Repeat on the right side.

Alternatively, cross your right leg (or knees) over the left leg. With an inhale and exhale, slowly drop both knees towards the left and hold the stretch for 10 counts. Repeat on the right side.

 

Frustrating as sciatica can be, for most people, sciatica responds well to self-care measures such as some rest and a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle to the affected area to soothe the pain. Although resting for a day or two may provide relief, staying inactive for a prolonged period will make the symptoms worse and have a high chance of reoccurrence of pain.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

Relieve Rotator Cuff Pain with these 5 MOVES in 7 DAYS!

 

The rotator cuff consists of muscles and tendons that hold the shoulder in place. The rotator cuff allows mobility in the arms, such as the action of lifting and reaching up.

 

A rotator cuff injury can be diagnosed by an X-ray or an MRI to find out the degree of tear or degeneration.

 

What are the CAUSES?

A rotator cuff injury or a strain can happen due to a sudden impact on the arms when falling down on an outstretched hand, leading to rotator cuff tears in the rotator cuff tendon instead of the muscles.

 

Another cause could be due to repetitive action over time, such as in the case of athletes who overuse their shoulders. This leads to rotator cuff tendonitis, which often involves irritation and swelling of the tendons of the rotator cuff muscles.

 

In both the cases above, in a long run, tear and degeneration most likely will occur.

 

What are the SYMPTOMS?

Some of the symptoms are –

• Limited mobility of the shoulder and the arms
• Little to severe weakness in the muscles around the arm
• Waking up in pain on the affected side especially after lying on that side through the night
• Crackling sounds while trying to move the arms
• Recurrence of pain in the same area of the arm while doing repetitive movements

 

Fortunately, most of the above symptoms do usually improve with rest. However, apart from rest and limiting overhead activities and activities that cause shoulder pain, one should consider muscle strengthening and joint conditioning exercises to restore movement and strengthen the shoulder.

 

Some of the target muscle groups around the shoulders and muscles surrounding the joints are –

• Deltoids (front, back, and over the shoulder)
• Trapezius muscles (upper back)
• Rhomboid muscles (upper back)
• Teres muscles (supporting the shoulder joint)
• Supraspinatus (supporting the shoulder joint)
• Infraspinatus (supporting the shoulder joint)
• Subscapularis (front of shoulder)
• Biceps (front of the upper arm)
• Triceps (back of the upper arm)

 

With these 5 simple Yoga Moves, we will be focusing on stretching and improving the strength of the muscles and tendons mentioned above and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Adduction of Forearms)

Sit/ Kneel/ Stand tall. With an inhale, press the forearms and palms firmly together, and with an exhale, lift the arms vertically up towards the ceiling (photo on the left). Hold the pose for 10 counts.

With an inhale and exhale, drop the palms and forearms forward, pointing the fingers horizontally away from the body (photo on the right). Hold the pose for 10 counts. Repeat the pose alternatively.

 

MOVE #2 (Dynamic Modified Planking)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed behind the hips (photo on left). Bear good weight onto the palms through the shoulders and arms, by pressing the palms firmly onto the mat and pushing the body away from the mat. Hold this pose for 10 counts.

With the next inhale and exhale, slowly push the hips back (behind the knees). Keep the palms at the original position as you extend the arms and shoulders away from the palms for a good stretch (photo on right). Hold the pose for 10 counts. Repeat the pose alternatively.

 

MOVE #3 (On fours to downward facing dog)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed behind the hips (photo on left). Bear good weight onto the palms through the shoulders and arms, by pressing the palms firmly onto the mat and pushing the body away from the mat. Hold this pose for 10 counts.

With the next inhale and exhale, tuck the toes and gently push the knees off into a downward-facing dog pose, with the arms and shoulders extending away from the palms. Hold the stretch for 10 counts. Repeat the pose alternatively.

 

MOVE #4 (Thread the Needle)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed below the hips.

On inhale and exhale, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the mat, then gaze toward your left. Hold this stretch for 10 counts. Repeat on the left arm. Hold this stretch for 10 counts.

Repeat the pose on both sides.

 

MOVE #5  (Extended Puppy Stretch & Variations)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed below the hips.

On and inhale and exhale, begin to walk your hands out in front of you. Allow your chest to melt toward the floor as you slowly extend your neck to look forward (Photo on top left). Alternatively, one can choose to place the forehead on the mat (Photo on top right) OR drop the chin and chest completely on the mat (Photo on the 2^nd row)

Spread your fingers and press your palms firmly into the mat. Keep your arms active and lift your elbows slightly off the mat. On the next inhale and exhale, deepen into the stretch by reaching your hips up and back. Meanwhile, continue to let your chest melt down toward the floor.

 

In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain or limit overhead activities.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR discomfort!

DO NOT ignore the PAIN! Relieve Tennis Elbow Pain with these 5 MOVES in 7 DAYS!

 

Tennis elbow, also known as lateral epicondylitis, is a type of tendinitis where the tendons in the elbow are overloaded and swollen, usually by repetitive motions of the wrist and arm. This leads to inflammation and pain, typically felt in the extensor tendons of the forearm and the muscles which are connected to the outside of the elbow. Likewise, pain can be felt in the forearm and wrist as well.

 

What are the CAUSES?

Generally, Tennis Elbow pain is caused by overuse and strain injury in the forearm muscles and over-extension of the tendon, leading to repeated contraction of the forearm muscles. These repetitive motions and overloading of the tissues may result in a series of tiny tears in the tendons that attach the forearm muscles to the bony prominence outside of the elbow.

 

Some examples of sports/ activities done in repetitive motions are –

• Racket Sports or Golf
• Painting
• Use of tools such as screwdrivers, spanners, and mallets
• Cutting up ingredients, for cooking
• Use of mouse for computer work

 

What are the SYMPTOMS?

Some of the symptoms are pain and weakness when –

• Shaking hands
• Gripping of any object, such as holding a cup or plate or turning a door-knob

 

Having to go through these symptoms daily, one eventually ends up in frustration as the ability to move around to get things done is greatly slowed down, productivity is largely reduced and many have to give up on their favorite sports/ activities as well.

 

Fortunately, most of the above symptoms do usually improve with rest. However, most of us find it challenging to completely stop our daily activities or play our favorite sport. So while rest is useful as it can help settle the pain, returning to activity is often painful again because rest does absolutely nothing to strengthen the tendon. Therefore, most people suffer from reoccurrence of pain in the elbow, and in long run, it may start to affect the shoulder as well.

 

And the only way to enjoy long-term relief is to strengthen the extensor tendon of the forearm, to make it thicker, stronger, and more elastic so that it can bear more load/weight without tearing.

 

With these 5 simple Yoga Moves, we will be focusing on stretching and improving the strength of the muscles and tendons mentioned above and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Wringing the Towel/ Strap)

Sit up tall, with both your hands extended in front, holding on to each end of the towel/ strap, at shoulders width apart. Keep the shoulders relaxed. Inhale and as you exhale, twist the towel by moving the hands in opposite directions as if wringing out water. Repeat 10 times.

 

MOVE #2 (Pull your fingers back)

Sit tall with your right hand extended out, with the palms faced down. With an inhale and exhale, with your opposite hand, draw your fingers toward you and press through the top of your hand. Hold the stretch for 10 counts. Repeat on the left hand.

 

MOVE #3 (Cat & Cow on forearms supported with blocks)

Place a pair of blocks at shoulder widths apart and place both forearms on the blocks, with the fists clenched. With the forearms gently pressed onto the block, inhale and exhale, perform a cow stretch with the neck and lower back extended (photo on the left), and hold the stretch for 10 counts. On the next inhale and exhale, pressed the forearms onto the blocks to perform the cat stretch with the spine rounded/ protracted and the chin dropped to the chest. Hold the stretch for 10 counts.

 

MOVE #4 (Send palms back and front)

Sit tall with the arms extended sideways, horizontal to the shoulders. With an inhale and exhale, flex the wrist inwards (towards the forearms) and hold the stretch for 10 counts. On the next inhale and exhale, extend the wrist onwards (away from the forearms) and hold the stretch for 10 counts.

 

MOVE #5 (Dolphin plank while holding the blocks)

Place a block horizontally and use both your hands to hold on to the side of the blocks and hug the elbows towards the center and press the side of the hands into the mat. With an inhale and exhale, lift the knees off the mat and walk the feet back so that the hips are more and less parallel to the floor. Hold the pose for 5-10 counts. Repeat 2-3 more times.

 

In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

Troubled by Plantar Fasciitis? Relieve the Pain with these 5 MOVES in 7 DAYS!

 

Plantar fasciitis is an inflammation of the plantar fascia, which is a ligament that runs along the sole of the feet, connecting the heel bones to the ball of the foot. You have one on each foot. When these bands become inflamed, irritated, or torn, you have plantar fasciitis, resulting in pain in the heel of the foot.

 

What are the CAUSES?

Some of the causes include –

• Standing and walking for long hours
• Running for a long distance
• Flat or overpronated foot
• High arched foot
• Wearing footwear with soles unsuitable for the arch of the foot
• A sudden increase in body weight

 

What are the SYMPTOMS?

Some of the symptoms include –

• Pain around the heels when you first put the feet down to walk upon waking up in the morning
• Pain around the heels when standing up after a prolonged period of sitting
• Pain around the heels after standing or walking for a prolonged period

 

What can be worse than experiencing a sharp pain in your heel first thing in the morning or after you have been sitting for a while at a party?

 

While it is normal for your muscles to feel a little stiff in the mornings, however, it is not normal to experience intense heel pain with the first few steps out of bed each day. Plantar fasciitis can be a painful condition indeed. And that leads to frustration as the ability to move around to get things done is greatly slowed down, productivity is largely reduced and many have to give up on their favorite sports/ activities.

 

Because plantar fasciitis often originates from tight muscles in your feet and calves, leading into the Achilles tendon and plantar fascia (ligaments), strengthening and stretching those muscles regularly will help to release tension in the back of your heel. This helps absorb shock as you walk and supports the arch of your foot and therefore providing more support for the foot structure, thus minimizing the risk of inflammation.

 

With these 5 simple Yoga Moves, we aim to stretch and improve the strength of your Achilles tendon and lower leg muscles and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Mountain Pose in tip-toed)

Stand tall with the feet hips width apart and hands tucked at the hips. Take a deep inhale, and as you exhale, slowly lift the heels off the mat, balancing on the balls of the feet. Try to hold this lift for 10 counts. (Pose can be done facing a wall so that both the palms can be placed on the wall as a support). Repeat twice.

MOVE #2 (Deep Squat and tip-toed Variation)

Slowly squat with the feet planted firmly on the mat and palms planted in front of the feet. With a deep inhale and exhale, slowly lean your weight onto the palms, and using the palm as support, gradually lift the heels off the mat. Hold this pose for 10 counts. Inhale and exhale, release the pose, and repeat.

MOVE #3 (Table Top & variation)

Come onto the fours, with palms below the shoulders and knees below the hips. Inhale and exhale, gently lift the knees off the mat and push the hips towards the back and press the ball of the feet into the mat to stretch the sole. Hold the stretch for 5-10 counts. Inhale and exhale to come back to the initial position. Repeat the pose.

MOVE #4 (Stick Pose with feet-flex variations)

Stretch both legs out and sit up tall with the palms planted on the mat, slightly behind the hips. With an inhale and exhale, gently press the palms into the mat and lift the spine through the top of the head, (dorsi flex) flex the toes toward yourself (photo on the left). Hold the dorsi flex move for 5-10 counts. On the next inhale and exhale, (plantar flex) flex the toes away from yourself. Hold plantar flex move for 5-10 counts. Repeat the same actions alternately.

MOVE #5 (Downward Facing Dog and variations)

(Photo on left ) Come on to the fours.  With an inhale and exhale, tuck the toes and push the knees off the mat. Slowly step the feet back, widening the distance between the palms and feet (Photo on the right). With an inhale and exhale, try to slowly drop the heels closer to the mat.  Alternatively, after pushing the knees of the mat, slowly step the feet forward, closing up the distance between the palms and feet (Photo in the middle). With an inhale and exhale, try to drop the heels towards the mat and in addition, try to lift the toes off the mat. Repeat the pose.

 

In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle.

 

For example, wearing footwear more suitable for the arch of the foot, gradually increasing the intensity and duration of any workout, or even avoiding a sudden increase in your body weight.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

Relieve Wrist Pain with these 5 MOVES in 7 DAYS!

 

When there is pain in the wrist, many people think that by just giving the wrist some rest, the pain will slowly go away. While it might initially help, neglecting the source of the pain will only lead to more problems in the future, especially if it is a reoccurring issue.

 

The wrist joint is a gliding joint, where smooth surfaces slip over one another and therefore making this a weak joint, to begin with. Eight smaller bones connect the five hand bones (metacarpals) to the two forearm bones (radius and ulna). Having pain on the pinkie side of the wrist is more common (also known as ulnar wrist pain) and usually, it occurs after an injury to bones, cartilage, ligaments, or tendons. However, due to the many parts in this “pinkie” side of the wrist, it is often challenging to pinpoint the exact cause of ulnar wrist pain. It is also very easy to damage the wrist, thus resulting in both pain and restricted wrist and hand function.

 

What are the CAUSES?

Some of the causes include –

• Repetitive Motion – Fine hand movements that cause the hands to do the same things, even simply by staying in the same position for a prolonged duration can lead to irritation of the wrist joints. E.g. Typing on the keyboard continuously for many hours.
• Physical Impact – A sudden trauma such as falling and supporting the weight on the wrist or having something drop on the wrist.
• Ganglion Cysts – These are benign tumors that grow on the wrists and press on the nerve.
• Arthritis – This can be a condition of Osteoarthritis which is most often caused by wear and tear of the cartilage over the years or Rheumatoid Arthritis, which is an autoimmune disease where the immune system attacks the healthy body organs.
• Carpal Tunnel Syndrome – This occurs when there is additional pressure on the median nerve passing through the carpal tunnel.

 

What are the SYMPTOMS?

Some of the symptoms include –

• Pain on the “pinkie” side of the wrist with any movement
• Clicking or popping sensation with rotation movement
• A decline in grip strength
• Decreased or limited mobility

 

Many who suffer from chronic wrist pain find it difficult to manage the constant pain and the loss of mobility. And that leads to frustration as the ability to get things done is greatly slowed down and productivity is largely reduced. Furthermore, many of our jobs today require us to use a keyboard which results in repetitive stress to the wrist joints and thus makes these joints very vulnerable. Since the wrist is structurally not as stable as the other joints, stretching and strengthening the muscles around the wrists will keep the wrists flexible and strong and help minimize injuries.

 

With these 5 simple Yoga Moves, we aim to improve the range of movements by promoting blood circulation and nerve innervations to the joints and thus, gradually reducing the pain and increasing mobility once again.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Wrist Stretch Variation 1)

Come onto your fours with the right palms face down and left palms to face up (with fingers pointing towards your knees). With an inhale and exhale, slowly shift the hips back (towards the heels) to feel a nice stretch in the left wrist. Feel free to bend the left elbow slightly if the stretch is too intense. Repeat on the right wrist.

 

MOVE #2 (Wrist Strengthener Variation 1)

Sit up tall and place a tennis ball in each palm. Inhale and exhale, spread the fingers wide and grip the tennis ball with all the strength from the wrist and hold the grip for 10 counts. Next, inhale and exhale, and release the grip. And repeat a few more times.

 

MOVE #3 (Wrist Stretch Variation 2)

Sit up tall and extend your left hand out, with the palm facing up. Point the fingers towards the ground, and you may feel some stretch on the wrist. Next, use the right fingers to grip the left thumb (below the hand) and gently pull the thumb towards the body. Hold this stretch for 10 counts. And repeat on the right hand.

 

MOVE #4 (Plank Variation)

Come onto your fours and consciously lean your weight onto the hands to bear some weight on the wrist. Inhale and exhale, and slowly extend the left leg towards the back and bear more weight on the wrist. If this variation is simple, you can try to lift the right knee and extend it towards the back, into a full plank pose. Hold this pose for 5-10 counts. And repeat 2-3 more times.

 

MOVE #5 (Wrist Stretch Variation 3)

Come onto your fours with the right palms face down and left palms turned inwards (with fingers pointing towards your knees and wrist facing away). With an inhale and exhale, slowly shift the hips back (towards the heels) to feel a nice stretch in the front of the left wrist. Feel free to bend the left elbow slightly if the stretch is too intense. Repeat on the right wrist.

 

In addition to what was mentioned above, our day-to-day posture is also very important to promote hand health and prevent or reduce pain.

A tip for all: One should try to relax your shoulders while typing away. (For more stretches on the shoulders, you could refer to our previous article on Neck & Shoulders Pain). Another tip will be to not be sedentary and change your body position every few hours.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breaths with movements, WE ASSURE YOU that you will see improvements in your mobility and strength in your wrist.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

THAW YOUR FFOZEN SHOULDERS with these 5 MOVES in 7 DAYS!

 

The shoulder is a ball-and-socket joint surrounded by connective tissues known as the shoulder capsule. Frozen shoulder, also known as adhesive capsulitis, often causes loss of movement, chronic pain, stiffness in the shoulder joints, and inflammation symptoms.

 

What are the CAUSES of Frozen Shoulders?

 

Primarily, when the shoulder is held still for a long period of time, it is more likely to develop frozen shoulders. Such as, after surgery or a fracture of an arm or even a deep tendon injury such as a rotator cuff injury, most people have to keep the shoulders still for recovery and that results in poor circulation and extreme stiffness to the shoulder joints, which results in a structural change within or around the joint capsule.

 

The secondary causes could be due to Systemic Disorders such as hyperthyroidism, diabetes, and rheumatoid arthritis.

 

What are the SIGNS & SYMPTOMS of Frozen Shoulders?

 

Symptoms of frozen shoulders include a dull pain in the shoulder as well as the muscles around the upper arm. The tightness of the shoulder capsule may limit joint mobility. In addition, sleeping can be difficult as the pain usually worsens at night.

 

The symptoms can be broken down into three stages –

• Freezing stage – Any shoulder movement causes pain, and the ability to move becomes limited.
• Frozen stage – Pain might lessen during this stage. However, the shoulder becomes stiffer.
• Thawing stage – The shoulder’s ability to move begins to improve.

 

Structurally, our shoulders have the ability to move more than most the other joints. The different movements are –

• Flexion
• Extension
• Abduction
• Adduction
• External Rotation
• Internal Rotation.

 

For someone with Frozen Shoulders, the movements mentioned above are severely limited due to extreme joint stiffness. And therefore, with these 5 simple Yoga Moves, we aim to improve the range of motion by promoting blood circulation and nerve innervations to the joints and thus, gradually reducing the inflammation and increasing mobility once again.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Shoulder Opener with a strap/towel)

Sit up with the spine tall. Draw your shoulders back to bring both arms to the back of the body and hold on to a strap/towel. With an inhale, slowly lift the arms upwards and gently tuck the chin to the chest (or away from the floor), and with an exhale slowly bring the arms down. Repeat this 10 times.

 

MOVE #2 (Palms and Forearms Lift)

Sit up with the spine tall. Press the palms and forearms together. With an inhale, gently lift the arms up higher, and with an exhale, slowly bring the arms down. Repeat this 10 times. Try your best not to allow the forearms to come apart.

 

MOVE #3 (Shoulders Rotation/ Arms circles)

Sit up with the spine tall. Extend the right-hand sideway and use the arm to draw a big circle in the air, going slowly through the widest range of movements possible. Draw 5 big circles in a clockwise direction and another 5 big circles in an anti-clockwise direction. Do not slouch or round your back forward. Repeat this on the left hand.

 

MOVE #4 (Cow Face Pose)

Sit up with the spine tall. Reach the right arm straight up, bend the elbow, and let the hand fall by the side of the head. Use the right hand to hold on to one end of the strap/towel. Move the left arm behind the back and bend the arm, letting the back of the left hand reach for the other end of the strap/towel. With an inhalation, the right hand pulls up the strap (photo on the left) so that the left arm/shoulders will experience a deeper stretch and with an exhalation, the left hand pulls down the strap (photo on the right) so that the right arm/shoulders will experience a deeper stretch. Repeat this 10 times.

 

MOVE #5 (Shrug Up – Drop Down & Back)

Sit up with the spine tall and place hands comfortably on the thighs. With an inhalation, lift the shoulders towards the ears and with an exhalation, drop the shoulders down and back (so the shoulder blades go closer). Repeat this for 10 times.

 

It is very common for most people with Frozen Shoulders to start out very stiff, but given time and regular practice, certainly, their joints will begin to loosen up, the inflammation will subside, and tightness will reduce. We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with movements, WE ASSURE YOU that you will see improvements in your mobility and strength in your shoulders and pain will be a thing of the past! *wink*

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain. We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!