Friday 6 January 2023

6 Exercises for Pain in Foot & Ankle

 Please visit my YouTube Channel 'Dr. N. C. Gupta'.

This channel deals with:

1. The usefulness of yoga based exercises in maintaining good health and in the treatment of obesity, pain in and around neck and elsewhere in body.

2. What to do before the doctor comes.

3. How to minimize damage in an accident.

Pain in foot and ankle is a common condition for which people have to go from doctor to doctor and search out many physiotherapists, acupuncture specialists, chiropractors and many other quacks. 

The problem is complex but treatment is simple.

One of the common causes for pain in foot and ankle in elderly age group is physical inactivity. 

Here are some isometric exercises for foot and ankle.

https://youtube.com/shorts/Qyu61wRElYg?feature=share

Monday 15 June 2020

Art of Rejuvenation

In the present day scenario, the socio economic atmosphere on the planet is such that everybody is running after money & manipulating life to build a big social image of self. We have no time to stand & stare. People are forgetting the pleasures of life. Mental tension is a natural consequence of it. 
It is estimated that nearly 43% of the American population-a society supposed to be the most advanced on this planet, is under care of psychiatrists because of anxiety and mental tensions.
Too much mental tension often leads to neglect of physical body.

I, as an orthopaedic surgeon often see a number of elderly people and even young men and women, particularly those working on computers for long hours every day. They have no time to relax. They suffer from mental tensions and physical weaknesses besides losing their other human values.

Problem is grave.

Solution is simple.

Solution:Just Learn & Practice Yoga.

Yoga is a divine gift to mankind which we have received as our cultural heritage.
Yoga helps us to improve our physical, mental, moral, spiritual & even metaphysical capabilities.

The Subject is vast.

It is impossible for any one person to know all the functionalities of yoga.

Yoga exercises are simple and time saving. They can be done in our own home, in our own bed and in our own home dress. We need no special dress or instrument, not even a pair of shoes. There is no risk of falling down & getting injured also.

Yoga exercises are isometric exercises done in synchronization with respiration. They do not cause any hypertrophy of muscles. Joints become more mobile & supple & the body becomes very elastic. Yogis have a very slim & trim body. I have never seen a fat yogi.

Gym exercises on the other hand cause hypertrophy of muscles, hence the gym exercisers have very muscular body. They at times look obese.

Here is my YouTube presentation 'Me and My Yoga' and 'Yoga Simplified'.
https://youtu.be/fAYhFcmo0Mw

Some more exercises from
'7 minutes Yoga in office on chair'
https://drive.google.com/file/d/1aoGaMXUwNn0L5pxVsF9YiHNjWIb-7Oyk/view?usp=sharing

All these exercises improve the functions & shape of all the joints of lower limbs & back.
They improve the gait also.

Pranayam
Pranayams are basically respiratory exercises. All of them improve the vital capacity of the lungs, thereby improving the oxygenation of the body. This ultimately leads to better health and improvement in the disease fighting capacity.
There are a number of pranayams for example:
1.Anulom Vilom
2.Bhramri
3.Bhastrika
4.Shitili etc. 
Anulom Vilom is the most commonly done pranayam. It is almost like a general tonic. Other pranayams have some definite indications.
You can see demonstration of Anulom Vilom pranayam on my YouTube channel mentioned above.

In the present CORONA VIRUS era, Pranayams have special importance. Pranayams improve the respiratory functions significantly & hence the body immunity i.e. the capacity to fight the disease also improves. Regular pranayam doers are not likely to suffer from corona virus disease or if at all they get it, they will recover fast.

I would like to make a few special comments about the corona virus episode.

It is a natural calamity, inflicted upon mankind as a divine punishment. Prolonged rest in the form of quarantine & lock down has been forced upon us.
Do not get disheartened. Take it as a blessing in disguise. We can use this time to complete our pending jobs, explore hidden talents & develop hobbies.

Dhyan or Sadhna Yoga

This section of yoga deals with mental tension, personality distortions & behaviour disorders.

We need a healthy body to lodge a healthy mind. If our body is not healthy, we can't have a mind thinking in a healthy way.
Yoga teaches us how our mind can be controlled.

Dhyan or Sadhna Yoga technique is astonishingly simple & gives astonishingly wonderful results.

Steps:
1.      Sit in cross leg position with back straight.
2.      Keep your hands in Gyan Mudra.
3.      Close your eyes very gently.
4.      Utter 'Om' with very inspiration.
5.      Utter 'Shivai' with every expiration.
6.      Do it for about 4 minutes.
7.      Utter 'Om' 5-7 times audibly slowly.
8.      Continue to sit in the same pose for 3-4 minutes. Focus your vision on tip of nose.
9.      Relax the whole body will fully.
10.  Let no thought enter your mind.
After due practice, you will enter in to a phase of 'ecstasy' -the eternal peace and pleasure.

This simple practice of Dhyan 5-7 minutes daily helps us to achieve mental peace & solace.
I would suggest to one & all to practice yoga for 25- 30 minutes daily.
God bless you.

Thursday 26 March 2020

Yoga and Corona Virus




Corona virus is a pandemic disease. All the affected countries are trying to fight it in their own manner, depending on their ability & availability of resources.

Corona virus is primarily a disease that affects respiratory system. In India, we have the culture & practice of Yoga. Yoga based exercises have a significant positive effect on the respiratory capability of individuals.

I have selected few respiratory exercises from 'Me & My Yoga'- that I practice myself.

If you practice these exercises only for 5 minutes a day, I am sure, it will protect you from the disease & you'll recover faster, if at all, you fall prey to it.
Here is the link.

https://youtu.be/tY8RpRrv05g

Social distancing and Quarantine is giving us a lot of free time for ourselves.


Friends, it is a period of forced rest. Take it as a blessing in disguise. It is a golden opportunity bestowed by a stroke of bad luck. Use it to finish your pending jobs & explore your hidden talents.

Monday 25 September 2017

For Senior Citizens-2

As is the beauty of a rising sun, so is the glory of a setting sun.
Don't get disheartened of old age. You have the wealth of experience. Take care of your health. You can still do wonders. Follow the health tips.
Image result for sun and tree sketch

For Senior Citizens-1

Your face is your fortune.
Don't let the age spoil it.
Feel & do healthy deeds & keep smiling.
God bless you.

Sunday 4 December 2016

Backache -17

Remedial Exercises  
Backache is a complex problem. It has multifactorial aetiology. There are many exercises that are used as an adjunct to its treatment. Here, some of the exercises useful in the management of backache are described. It is not a complete List. Many more can be added to it. As a matter of fact white charting out the exercise programme for an individual suffering from backache; one should take into account the exact cause of backache, age, the built of the body and even the mental attitude of the patient. The exercises should be done slowly and increased gradually.   During exercise, sudden jerks should be avoided. Most of the cases of backache fortunately settle down with   simple remedial exercises.
 Some of the cases do not respond satisfactorily. It is these -who pose a baffling problem.  Many methods have been tried in the past & new ones are being discovered with the hope that this oldest problem of mankind –the aching back, the most common & yet intractable, is solved.
The actual treatment of backache lies in the therapeutic exercises only
They act by:
   (a)    Improving the muscle tone.
   (b)   Improving the muscle power.

   (c)    Regaining the mobility of the joints and elasticity of the ligaments. (Ligaments are the natural hinges like those of doors which control the direction of the movement of a joint). The usual remedial spinal exercises are:
  
      Exercise no. 1      
Steps :
l. Lie on the belly.                                                                                                                                     2. Lift the chest with support of both elbows & count up to 10 slowly
Fig.



Exercise No. 2
 Steps:
 l. Lie on your belly.                                                                                                                                   2. Lift Right hip with knee straight & count up to 10 slowly.                                                                    3. Bring it back and do same with left hip.
Fig.



Exercise No.3                                                                                                                                              Steps :                                                                                                                                                      
l. Lie on your belly.                                                                                                                                   2. Keep both hands on the back just above the hips.                                                                              
3. Lift up the head and the chest & count up to 10 slowly.                                                                    
4. Come back to step I position.
Fig .



Exercise No. 4                                                                                                                                          Steps :                                                                                                                                                      
l. Lie flat on the back.                                                                                                                            
2. Bend your both knees.                                                                                                                           3. Lift your hips  & count up to 10 slowly.                                                                                              
Fig



Exercise No. 5                                      
Steps:                                                                                                                                                          1. Lie on the belly.                                                                                                                                     2. Stretch both hands beyond head.                                                                                                            3. Lift the head and chest & count up to 10 slowly.
Fig.



Exercise No.6                                                                                                                                            
Steps:                                                                                                                                                          1. Lie on Your belly                                                                                                                                
2. Lift your right hip  with knees straight & left- arm in front  of your head & count up to 10.             3. Come back to step I Position                                                                                                                 4. Do the same with left hip and right arm.
Fig.



Exercise No.7                                                                                                                                            
Steps :                                                                                                         
l. Lie on Your belly.   
2. Lift up both the-thighs keeping the knees straight   & count up to 10 slowly.  
3. Come back to step I Position.
Fig



Exercise No. 8       
Steps:                                                                                                                                                        1. Lie on your belly.                                                                                                                                 2. Stretch both hands beyond head.                                                                                                  
3. Lift up the hands, chest, and both the hips with knees straight & count till 10.
Fig.



Exercise No. 9            
Steps:                                                                                                                                                       1. Lie flat on Your back.                                                                                                                             2. Lift the heels 9 inches above the bed with the knees held straight.                                                       3. Count till 10 and come back to step 1.
Fig.



Exercise No. 10                                                                                                                                       Steps :                                                                                                                                                        l. Lie flat on your back.                                                                                                                              2. Keep the hands under your head.                      
3. Try to sit up.                                                                                                                                          Fig.    


Thursday 25 August 2016

Backache-16

How to Take a Bath

Bathrooms are a common place of accidents in modern life.  The act of bathing in standing position is the ideal condition for an accident to occur. The floor is slippery because of soap & water, eyes closed, breath is held, due to soap /shampoo on the eyes & in nostrils & the hands is groping in the dark here & there to hold the water tap or the shower. A little tilt in the body-balance can cause a sprain in the back in an attempt to prevent the fall. But, if the actual fall occurs, fracture of the hip bone or wrist takes place. It is best to take bath while sitting on a stool- high or low, depending upon once own choice. If for some reason, one has to take bath in standing position, some support must be provided during the proced.
Fig: