Posture and Fitness: Exercises and What to Eat to Relieve Pain After Long Hours of Festival Preparation | Health

festive The season often requires long hours of preparation, from decorating Houses To cooking develop food. These actions may worsen pose, muscle tension and discomfort.

In an interview with HT Lifestyle, Dr Rajeshwari Panda, Head of Dietetics, Medicover Hospital, Kharghar Navi Mumbai, recommended that a combination of proper nutrition and targeted exercise can help relieve these pains. She clarified –

Understanding the problem

• Poor Posture: Sitting or standing for long periods of time in an awkward position can lead to back pain, neck stiffness and shoulder discomfort.
• Muscle tension: Repetitive motions, such as chopping vegetables or hanging decorations, can strain muscles and tendons.

Exercises to relieve aches and pains

1. Stretching:

• Neck stretch: Gently tilt your head to the side, then forward and back.
• Shoulder stretch: Extend your arms above your head and interlace your fingers. Gently pull your arms up.
• Back stretch: Stand with your feet shoulder-width apart, lean forward and touch your toes.
• Hip flexor stretch: Lunge forward and bend your front knee, keeping your back heel on the ground.

2. Strength exercises:

• Plank: Hold the plank position for as long as possible to strengthen your core.
• Wall push-ups: Stand facing a wall, place your hands on the wall at shoulder level and do push-ups.
• Squats: Do squats to strengthen your legs and core.
• Dumbbell rows: Use dumbbells to do rows to strengthen your back muscles.

3. Yoga and Pilates:

These practices can improve flexibility, balance and core strength, helping to relieve pain.

Nutrition tips

1. Humidification: Drink more fluids to prevent muscle pain and fatigue.
2. Balanced diet: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats to provide the nutrients needed for muscle recovery.
3. Anti-inflammatory foods: Include foods with anti-inflammatory properties in your diet, such as omega-3 fatty acids (found in fish, nuts and seeds) and antioxidants (found in fruits and vegetables).

By incorporating these exercises and nutritional tips into your daily routine, you can ease the pain associated with long hours of festival preparation and enjoy the festival to the fullest. Remember, it is important to listen to your body and avoid overexertion.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions you may have regarding a medical condition.