Introduction Alternate Nostril Breathing (also known as Nadi Shodhana) is a calming yogic breathing technique that helps balance the body and mind. This simple yet powerful practice involves inhaling and exhaling through one nostril at a time in a controlled pattern. You may include this kind of breathwork in your yoga or meditation routine. You…
Introduction Gaining a healthy weight requires the right combination of strength training, proper nutrition, and adequate recovery. Unlike unhealthy weight gain, the goal is to build lean muscle mass and improve overall strength. Exercises such as compound movements, resistance training, and progressive overload help stimulate muscle growth, enhance metabolism, and support long-term fitness. Building muscular…
Introduction Supine Spinal Twist is a gentle and effective stretching exercise performed while lying on your back. It helps improve spinal mobility, release lower back tension, and stretch the hips and shoulders. This twist, performed while lying on one’s back, produces rotation between the lumbar and thoracic spines, reducing tension produced by prolonged sitting, poor…
Introduction Classic stretch for good reason, the standing side bend helps release tension in your chest, hips, and back muscles, improves your side-to-side mobility, and keeps you more stable when standing. Besides, it feels amazing, really. As the name suggests, this exercise consists of bending your upper body sideways until your back, hips, and waist…
Introduction Walking lunges are a dynamic lower-body workout that enhances balance and coordination, develops your quadriceps, hamstrings, and glutes, and encourages functional mobility. Walking lunges are a version of the static lunge exercise. Instead of standing back straight as you would in a static bodyweight lunge, you “walk” ahead by lunging out with the other…
Introduction The shoulder roll exercise is a mild mobility exercise that helps to stimulate the scapular muscles. The shoulder roll exercise helps with posture and relieves tension in the upper back, shoulders, and neck. The exercise involves slowly rotating the shoulders in a circle, starting near the ears and moving back, down, and forward. It…
Inroduction Box Breathing Exercise is a simple yet powerful breathing technique that helps calm the mind, reduce stress, and improve focus. It involves slow, controlled breathing in four equal steps—inhale, hold, exhale, and hold—making it ideal for relaxation, anxiety control, and mental clarity in daily life. The goal of box breathing, a potent yet straightforward…
Introduction The spine is stronger, more flexible, and better able to sustain body weight equally because of its natural and healthy curvature. The spine’s general biomechanics are disrupted, and its function is affected when it loses its natural curvature and becomes abnormally straight. The spine’s natural, healthy curvature must be preserved and balanced in order…
Introduction Clasp Hands Behind Back Stretch is a simple yet effective upper-body stretch that helps open the chest, improve posture, and relieve tightness in the shoulders and upper back. It’s especially beneficial for people who spend long hours sitting or working at a desk, as it promotes better alignment and increases shoulder mobility. By encouraging…
Introduction Injuries from rapid acceleration-deceleration motions, most frequently from car crashes, are referred to as whiplash-associated disorders (WAD). The mechanism of damage is called “whiplash,” although the symptoms that follow, such as pain, stiffness, headaches, and muscular spasms, are referred to as WAD. WAD has an uncertain and irregular prognosis; some cases remain acute and…
