1. Wear loose fitting clothing that is not too tight.
To encourage healthy circulation in the body, it’s best to avoid wearing tight-fitting clothes. Because blood clots can also appear in legs, skinny jeans are particularly bad for good circulation. Instead go for flowy trousers or sweatpants, which are more comfortable to wear anyway.
2. Take a bath infused with Epsom salt.
If you ever needed a good excuse to take a bath, then this is one. Epsom salt is known to encourage healthy blood circulation in the body. So the next time you’re in need of a relaxing time, go for an Epsom salt bath instead of a bubble one.
3. Practice high intensity workouts.
To avoid blood clots, it’s important to stay active and avoid sitting for long periods of time. Any kind of workout is generally good, but an especially good routine is HIIT training, which is a high intensity workout done in bursts. Not only will you stay fit, but this workout also encourages healthy blood flow.
4. Stop every 2 hours when driving to move and stretch.
We use our cars to get everywhere nowadays, which can put us at risk for blood clots. If you’re about to go on a longer drive, make sure that you take a break regularly and get out of your car to stretch and walk around. It’s also a great way to appreciate the scenery.
5. Eat natural blood thinners.
Although doctors can prescribe blood thinners for you, there are some natural options as well. By adding raw garlic, turmeric, and gingko infused tea into your daily diet, you’ll lessen your risk of blood clots. They’re also delicious and incredibly good for your general health.
6. Flex and twist your toes and ankles.
Most of our days are spent sitting at work, which weakens the blood flow in our legs. When walking around isn’t an option, you can always twist your ankles, flex your feet, and wiggle your toes to boost circulation in this area.
7. Wear compression stockings.
If you know your legs have a tendency to swell or have poor blood circulation, then compression stockings might be a good fit for you. They come in a variety of sizes and colors, and really help to boost blood flow in your legs during the day. A doctor might even advise you to wear these if your circulation isn’t great.
8. Apply helichrysum oil to your skin.
Helichrysum is a yellow flower that naturally thins the blood. It’s also an anti-inflammatory ingredient, which makes it an ideal natural prevention for blood clots. Apply a few drops of the oil in areas where you feel your circulation is the worst.
9. Lift your legs above your heart regularly.
Lying down on your back, lift your legs against the wall. Just 6 inches above your heart and your head is enough. After a long day of sitting or standing upright this exercise is great to get the blood flowing through your body rather than being stuck at your feet.
10. Avoid crossing your legs.
Those who are at especially high risk for blood clots should try and avoid crossing their legs, especially for long periods of time. Make sure you change your position often and don’t put too much pressure on your legs. Above all, we should feel comfortable and relaxed while sitting.
1. Parallel parking
Parallel parking is a common nightmare for many new drivers. First of all, check that you have enough space. Let’s say you need to do parallel parking on the right-hand side. You need space no less than one and a half times the length of your car.
Keep in mind that you may need to drive slightly further in step #1 if your car is longer than the standard size.
2. 45° angle parking
These steps apply if you need to park in an angled spot to your right.
Keep in mind that you may need to do some adjustments for step #2 if your car is not a standard length.
3. Adjust the driver’s side mirror.
While sitting on the driver’s seat, lean to the left as close to the side window as possible and adjust the mirror so that you can see the back fender. When you are in a proper sitting position, you should barely see the side back fender.
4. Adjust the passenger’s side mirror.
While sitting in the driver’s seat, lean to the right so your head is practically in the center of the car and adjust the mirror so that you can see the back fender. When you are in a proper sitting position, you should barely see the side back fender.
5. Adjust the rearview mirror.
Adjust the rearview mirror so the back window is positioned right in its center.
6. Perpendicular parking
Let’s say you want to do perpendicular parking to your right.
7. Driver’s seat adjustment
This is the first thing you should do. The correctly adjusted seat will make driving safer and less tiring.
8. Arm positioning on the steering wheel
Adjusting the steering wheel is crucial for your safety.
1. The Duck Face
We start off by working the central muscles of our cheeks. Pucker up your lips and open and close your mouth. Make sure you push your lips outward and tense your face to get those muscles working.
Repeat: 15 times
2. The Half Cringe
Just as the name states, imagine something truly cringeworthy. Push one corner of your mouth back while tensing the muscles in your neck. You’re doing it right if you can see the lines on your neck in the mirror.
Repeat: 15 times
3. The Fish Face
Everyone knows how to make this funny face. Suck in your cheeks and pucker your lips. Then, tilt your head back and imagine reaching to the ceiling with your chin for an extra stretch in your neck and chin.
Duration: Hold for 10 seconds, 15 times
4. Cheekbone Sculptor
High cheekbones will bring more definition to a chubby face. Open your mouth into an oval smile with your lips over your teeth, bring your fingers to your cheekbones, and push upward for that instant facial lift.
Duration: Hold for 30 seconds
5. Closed Eyes
Believe it or not, just closing your eyes can help you burn fat in your cheeks. So close your eyes as tight as possible and really crunch up your face when you do this in order to feel the tension in your face.
Duration: Hold for 3 seconds, 15 times
6. Chin Ups
Your chin can now do push-ups too. Push your lower lip upward over your upper lip and lift your chin as high as you can each time.
Repeat: 15 times
7. Side Kisses
Imagine you’re greeting your French friends. Pucker up your lips as much as you can and move your lips from left to right. Make sure you go from side to side as far as you can.
Repeat: 15 times
8. Jaw Dropper
This is not only a great stretch, but also an effective cheek fat burner. Push your tongue against the back of your lower front teeth and drop your jaw as far down as you can.
Repeat: 15 times
Bonus: Tongue Posture
Our tongues can have bad posture, just like our bodies. Wrong tongue posture can even affect the way our faces look, for instances giving the appearance of a double chin and a chubbier face. Make sure that when you’re resting your tongue and your teeth are in the proper position. Your tongue should be resting against the roof of your mouth and your teeth should be lightly touching.
9 Famous Paintings That Hide a Very Different Picture Under a Layer of Paint (Hint: the Original Gioconda Is Amazing)
1. Black Square by Kazimir Malevich
This painting has always been divisive. And a new wave of discussions started in 2015, exactly 100 years after it was created when under the layer of black paint, researchers found more than one hidden picture.
More than that, these pictures are of different styles of art. The first is in the style of Cubo-Futurism, and the second one that was right underneath the black square is proto-Suprematism. So, according to some researchers, the 3 images on top of one another symbolize the artist’s transition from one direction to the other.
Aside from that, scientists found and deciphered an inscription in the painting. It says, “Battle of negroes in a dark cave”. Experts believe that this is a reference to a now lost painting by Alphonse Allet that was of a black rectangle.
2. Young Woman with Unicorn by Raffaello Sanzio
The history of the changes that happened to this painting is still a mystery. But the restorers managed to find the original picture.
In the beginning, the artist painted a woman but later decided to make her a saint. This is what ultimately changed: a palm frond was added, as was the wheel, and a cloak appeared on her shoulders. Plus, the unicorn that didn’t really fit the concept anymore was removed. The painting was originally known as Saint Catherine of Alexandria.
When the restorers continued their research, they found out that at first, the woman was originally holding a small dog in her hands. And second, Raffaello himself only drew the woman, the sky, and the landscape but the details (like the columns and the dog) were added by a different artist.
By the way, researchers used X-rays to examine this painting.
3. L’Angelus by Jean-François Millet
The mystery of this painting was discovered thanks to a different famous artist — Salvador Dali. The painting never left him satisfied and he drew the figures in it more than 60 times. But he still could not understand why the man and the woman were so sad.
In the end, Dali asked the Louvre experts to study the painting. They agreed and as it turned out, they made the right decision. They found a hidden layer in the painting where there was a dead, unbaptized child that was buried in the field.
Later, it was revealed in Millet’s memoirs said the painting was originally called Funeral of a child in the Field, but it was renamed to help get it sold.
Dali commented on the discovery by saying, “I’ve always felt death in this painting.”
4. An Old Man in Military Costume by Rembrandt Harmenszoon van Rijn
Rembrandt, just like other painters, sometimes drew his paintings over other ones. And researches are still discovering new ghost-paintings of his.
In 1968, scientists found a second portrait under the painting, An Old Man in Military Costume. But it was only possible to look at it in detail in 2015 thanks to new technology.
Experts believe that the painting shows the artist’s father. But they can’t identify the person the artist drew on the second layer.
5. Patch of grass by Vincent van Gogh
In 2008, Belgian and Dutch scientists found a hidden layer in one of the paintings by the famous artist, Vincent van Gogh. Patch of grass is drawn in green-blue shades and the hidden picture is in red-brown. More than that, it was a woman’s portrait.
She looks like a peasant but the identity of the person is unknown. Experts believe that because Van Gogh didn’t have enough money, he just drew one painting on top of the other to save on canvases.
6. Lady with an Ermine by Leonardo da Vinci
French engineer Pascal Cotte found out that the famous painting by Leonardo da Vinci, Lady with an Ermine, was not supposed to have the animal in it at all. The artist added it only later and experts don’t have an answer as to why. There are only a couple of theories that attempt to explain this change.
One theory is that the painting shows the lover of the Duke of Milan, and his sigil was the ermine. The second theory is that maybe the girl was pregnant and the animal covering her belly was a symbol of purity. And the third theory says that maybe the girl was very authoritative and controlled the duke.
Some people even believe that it’s not an ermine in the painting — it’s a white ferret.
7. The Enchanted Pose by René Magritte
In order to recreate this painting, experts had to complete a real-life quest. The painting could be seen in exhibitions during the early 20th century and then it disappeared. It was believed to have been destroyed by the artist.
The situation changed when in 2013, the employees of the Museum of Modern Art in New York suspected that under the painting of René Magritte, there was another picture. The painting was X-rayed and they found the body of the girl from the missing painting. This was when they started looking for the other 4 lost parts.
The search didn’t come to an end until 2017. The missing parts were found under other paintings in other museums. But it was impossible to complete the puzzle because, in order to accomplish that, they would’ve had to destroy other paintings. That’s why the painting was only restored digitally.
8. View of Scheveningen Sands by Hendrick van Anthonissen
Just like with many other paintings, nobody had any idea that there were some hidden pictures underneath the first layer of paint. And when it was time for restoration, experts removed a layer of the old polish and saw a silhouette of a man looking at something that resembled a sail.
As research continued, it was revealed that people were there on the shore for a reason. As it turned out, there was a huge whale and a person standing on it, and the sail was the flipper of the animal. The animal was painted over the original image during the 18th or 19th century in order to avoid the public outrage caused by the dead whale.
9. Mona Lisa by Leonardo da Vinci
One of the most famous and mysterious paintings in history still amazes the world with its secrets. Believe it or not, there are 2 other portraits under the Mona Lisa.
This was a divisive discovery. Some people think that the results of the study completely change people’s perception of the masterpiece. And others think that the experts only discovered the artist’s creative process and there are no additional portraits in the painting.
The Lourve representatives have not given any comments on this subject yet.
Dull upper abdominal pain: Excess gas
If you’re experiencing a dull pain in the upper area of your stomach or abdomen and you feel bloated, it can possibly mean that you have excess gas in there. You might also experience other symptoms: pain that comes in waves and causes your stomach to swell, you feel like something is moving in your stomach, and you are burping or passing gas.
Causes: Quick eating and fast swallowing with your mouth can cause this feeling. Fizzy drinks, beer, dairy products, and beans cause the formation of excessive gasses in the stomach.
Solution: To prevent this uncomfortable state, it’s better to consume less of the foods that are listed above. A quick fix for this problem is a pill with activated charcoal or a peppermint oil pill.
Pain in the lower chest area or top of the abdominal area: Heartburn
Heartburn (acid reflux) creates a burning pain in your lower chest area, and the top of your abdomen. Also, you can feel burning in your throat and it sometimes brings up a weird acidic taste that you can feel in your throat.
Causes: There are a bunch of foods that can trigger heartburn. Among them are: greasy and spicy foods, alcohol (particularly red wine), raw onions, chocolate, citrus fruits, coffee, and caffeinated drinks. Moreover, smoking cigarettes makes heartburn worse.
Solution: Try not to overeat — it’s better to eat 5 to 6 small meals during your day, instead of 2-3 huge meals. Also, it’s recommended to wear loose-fitting clothing to avoid pressure on your abdomen and to try to quit smoking.
Severe pain in the upper abdominal area: Ulcers
Ulcers might be the reason for sharp pain in your upper abdominal and stomach area. Ulcers appear when your stomach lining is damaged, they can also be triggered by strong painkillers. The other symptoms of ulcers are: changes in appetite, nausea, bloody or dark stools, unexplained weight loss, vomiting, and chest pain.
Causes: Frequent use of aspirin, ibuprofen, or other anti-inflammatory drugs and smoking and drinking too much alcohol adversely affects the stomach and causes ulcers.
Solution: To prevent ulcers, it’s recommended to not drink more than 2 alcoholic drinks per day and to not mix it with medications. You should also limit painkillers and wash your hands before every meal. It’s very important to eat a diet that includes whole grains, mixed with fruits or vegetables, and quit smoking.
Cramping and bloating: Irritable Bowel Syndrome
If your digestive system is sensitive, then you can feel cramping and bloating in your belly area and trigger Irritable Bowel Syndrome. In this case 2 possible outcomes can happen. Either your digestive system will start working really fast and lead to diarrhea, or everything will slow down and cause you to be constipated.
Causes: It’s still unknown what causes IBS, but it’s believed that it can happen due to a certain combination of abnormal gastrointestinal tract movements, increased awareness of bodily functions, and a disruption in the communication between the brain and the gastrointestinal tract.
Solution: In this case it’s better to check which foods are you sensitive to and decrease their intake.
Cramping and diarrhea: Gastroenteritis (stomach flu)
If you feel sharp pain and cramps in your abdominal area, have watery (usually non-bloody) diarrhea, nausea, vomiting, occasional muscle aches or headache and low-grade fever it can indicate that you have gastroenteritis.
Causes: You can get infected with gastroenteritis if you eat or drink contaminated food or water, or if you use the accessories, towels, and personal things of an infected person.
Solution: To prevent getting infected get yourself vaccinated, wash your hands before you eat, make sure everyone at your home uses separate personal items, and disinfect hard surfaces.
Mild pain and indigestion: Lactose intolerance
Stomach pain and bloating are some common symptoms that indicate lactose intolerance. This can cause diarrhea, increased gas, or constipation. Some other symptoms can include headaches, fatigue, loss of concentration, muscle and joint pain, mouth ulcers, and problems urinating.
Causes: Normally, lactose intolerance is caused by a deficiency of the intestinal enzyme lactase. It splits lactose into 2 smaller sugars (glucose and galactose) and allows lactose to be absorbed from the intestine.
Solution: If you notice that you are lactose intolerant, it’s recommended to follow a lactose-free diet. Though, to make sure you don’t lose calcium and other useful elements, that we get from dairy products, try to eat more products like broccoli, kale, tuna, salmon, and calcium-fortified products like soy milk.
Gas, chronic diarrhea, bloating: Gluten intolerance
A gluten intolerance has many symptoms, and the most common ones are: diarrhea, constipation, smelly feces, bloating, abdominal pain, skin problems, unexplained weight loss, and depression.
Causes: If you have a gluten intolerant, then products like bread, pasta, or any other food containing wheat and non-food items with wheat-based ingredients (like Play-Doh, for example), cosmetics, or bath products can trigger these symptoms.
Solution: To control your gluten sensitivity, it’s recommended to try to avoid wheat-based foods and products and consult with your doctor about possible medical treatments.
Severe pain in the upper right abdomen and under the shoulder: Gallstone
It’s not that easy to indicate the presence of gallstones in your body. You’ll only really realize they’re there if they are inflamed and lodged in one of the ducts that carry the digestive juices from the liver to the small intestine. In this case, the symptoms will be: severe and sudden pain in the upper right abdomen, fever, shivering, and nausea.
Causes: There are several risk factors that can trigger the formation of gallstones: being overweight or obese, being sedentary, pregnancy, consuming high-fat and high-cholesterol foods, not eating enough fiber-rich foods, heredity, diabetes, and taking medications that contain estrogen, like oral contraceptives or hormone therapy drugs.
Solution: To prevent the formation of gallstones you should follow some simple rules. Don’t skip meals, control your weight, if you’re following a diet — rapid weight loss increases the risk of gallstones. Also, try to maintain a healthy weight. Being obese or underweight puts your body at high risk.
Lower right abdominal pain: Appendicitis
An inflammation of the appendix is called appendicitis. It’s a dangerous condition that requires immediate medical treatment. Symptoms of appendicitis are sharp pain near the navel or the upper abdomen that moves to the lower right abdomen, abdominal swelling, high fever, and the inability to pass gas.
Causes: Causes of appendicitis can be: blocked openings inside the appendix, appendix wall tissues that are enlarged (due to an infection in the gastrointestinal tract or in another part of the body), parasites, or growths that can infect your appendiceal lumen or damage your abdomen.
Solution: We can’t prevent appendicitis. Appendicitis is less common in people who stick to a healthy diet and eat foods that are high in fiber like fresh vegetables and fruits. If you think that you might have appendicitis, call your doctor immediately to check your condition, and administer the proper treatment.
Important: If any of these uncomfortable feelings happen to you, please contact your doctor immediately.
1. Starbucks uses different furniture to regulate its number of customers.
Fans of the brand have probably noticed that sometimes Starbucks wants you to leave faster, so they use uncomfortable furniture. The secret is the location of the cafe. If a Starbucks is in a busy place and there are a lot of people there, the chairs are extremely uncomfortable — very hard and without a back. This means that after 30 minutes or less of drinking coffee, you’ll likely make room for a new customer. But warm restaurants on empty streets are very different.
Also, Starbucks doesn’t buy tall coffee machines because they hide baristas from clients. The staff is always happy to see you. They believe that customers should feel a personal connection with the people that work there.
2. An age-old marketing trick allows the company to earn a lot of money.
In psychology, there is a term known as FOMO — the fear of missing out, which is when a potential customer is scared of missing a discount or a good buy. TV commercials and social media allow this fear to thrive. A regular customer thinks, “Everyone is drinking this new limited series frappuccino and I’m not.”
Starbucks uses people’s weaknesses and makes exclusive drinks all the time trying to convince us that if you don’t try them now, it will be too late to do so next week.
3. The prices on the menu are written in a special way.
In Starbucks restaurants, the prices end with a 5 or a 0. This is because these numbers easily hide a change in price. According to statistics, customers don’t notice an increase in price if it’s not rounded up. Our brains round up the numbers automatically in order to hide imperfections.
4. Special lighting will make you buy something you didn’t plan on getting.
Starbucks uses lighting to make customers open their wallets and spend more money. When you enter a Starbucks, the place is dark but the cash register area and the shelves with the products are very well-lit. People react to well-lit objects and make impulsive purchases.
This helps the restaurant kill 2 birds with 1 stone: they lead you in the necessary direction and also draw your attention to the products they want to sell the most.
5. Strong coffee roasting makes clients buy expensive drinks.
According to experts, Starbucks roasts coffee beans too much. Such roasting is considered to be Italian and is great only for the strongest espresso. The taste of such coffee is only tolerable by people who enjoy a strong espresso and the rest have to buy frappuccinos or lattes. Obviously, they are more expensive, so clients are trained to buy lighter versions of very bitter coffee.
This type of roasting also doesn’t allow you to realize what kind of coffee you’re drinking: blind tests show that people can’t tell a Starbucks coffee from a competitor’s beverage.
6. Cash registers are located in such a way that you won’t want to leave.
Starbucks borrowed this trick from clothing stores. The cash register area is located in the middle or in the farther end of the cafe. This makes you walk past the comfortable tables and sofas. And many clients want to stay and drink some coffee even if they didn’t plan to.
Maybe after you get comfortable, you’ll decide to order one more drink or a dessert — and spend more money, of course.
7. You feel as if you’re part of something elite.
Starbucks is a premium class brand. The company works for people with average to high income. This means that customers are people who can afford to pay a lot for simple things (coffee, baked goods, etc.).
In marketing, there’s even a term, “Starbucks effect” which is when a company creates its image as “premium” and sells its products at a higher price. But people don’t feel angry about this, they actually rush to pay money for these products. And it’s not about the quality of the coffee or the atmosphere. Many people believe that they’re buying something exclusive that’s “not for everyone”, and they’ll visit again.
Here’s an amazing fact: The most expensive coffee is sold in Starbucks in Russia. A tall latte in Russian cities costs almost 2 times more than in Poland, for example.
8. The power of the brand defies our common sense.
Starbucks deliberately spends a lot of its money on commercials. Just in the previous year alone, they spent $260 million on advertising. The largest amount of money is spent on increasing the loyalty of clients — now Starbucks is a synonym for “coffee”, and vice versa. Just think about the recent story about Game of Thrones.
Season 8, episode 4 of the hit show earned Starbucks $2.3 billion. And it was all because of a simple mistake: one of the crew members forgot a coffee cup on set and everyone thought it was a Starbucks cup, but it actually wasn’t! The drink was bought from a different place but nobody even thought that it could be anything but Starbucks.
Now producers are apologizing for the mistake they made and Starbucks is enjoying the free promotion.
9. The brand lures people in with commercials about fresh baked goods but it’s just not true.
A Reddit user told readers that all Starbucks’ bakeries use frozen foods. “It is amazing how many people don’t know about that. It doesn’t mean the bakery is not tasty, it’s just that it isn’t fresh and it’s sold at an unreasonably high price.”
If you want to save money or you want to eat only fresh baked goods, Starbucks is not your best option.
Bonus: We know how to save money at Starbucks.
Starbucks restaurant employees and fans shared their tips and life hacks on how to spend as little money as possible at these establishments. Save this list in order to keep your bank account safe when visiting Starbucks.
Let’s admit it, coffee from a coffee house often seems to be tastier than what we drink at home. That’s why it can be really hard to resist buying a cup of cappuccino. But after reading all this, we can be more reasonable about buying our favorite drinks and try not to be tricked by famous brands.
1. Heart attack vs panic attack
Sometimes it’s very difficult to distinguish a heart attack from a panic attack because, at first glance, their symptoms have a lot in common. A sharp stabbing pain often indicates a heart attack. In many cases, this pain is present only in the left arm.
Here are some of the differences between a heart attack and a panic attack:
2. Meningitis vs the common cold
Meningitis is the inflammation of the soft membranes around the brain and spinal cord. It is very dangerous and can cause brain damage. That’s why it’s very important to get an early, correct diagnosis. Common symptoms such as a fever, cold hands, muscle pain, headaches, and tiredness can mislead you.
This disease is often confused with the common cold because the symptoms are so similar. Watch out for:
3. Tuberculosis vs the common cold
Tuberculosis is still one of the most common deadly diseases in the world. With this disease, bacteria usually attack the lungs, but they can also damage other parts of the body. Tuberculosis spreads through the air when a person coughs, sneezes, or talks. But the temperature in a person with tuberculosis doesn’t rise too high at 99.5°F (37-37.5°C) and rises mainly in the evening.
Symptoms like fatigue, fever, night sweats, and chills may make you think that you have a common cold. But there are specific symptoms to watch out for that tell you it’s not just a cold, like:
4. Breast cancer vs mastitis
Almost half of the cancer patients are diagnosed too late. About a quarter of patients with cancer found out about their disease once it moved into the advanced stage. And if some symptoms repeat again and again during a long period of time, it may not just be from low immunity. Try to be in tune with your body and pay attention to how you feel.
Symptoms of cancer are very similar to signs of other diseases. For example, inflammatory breast cancer is easily confused with mastitis, and a malignant tumor of the large intestine has similar symptoms to ulcerative colitis or irritable bowel syndrome. You may have the same symptoms as mastitis with skin irritation, redness, pain, and breast warmness.
Please pay attention to the more specific signs of cancer like:
Please check your breasts regularly yourself.
Both conditions are dangerous and need a proper diagnosis. Both can cause strong and sudden pain on the right side of the lower abdomen that can really nag and ache. It’s better not to check the Internet for symptom explanations but instead, immediately call your doctor or an ambulance.
There are some common symptoms like vomiting and running a fever. But there are some signs that can define the conditions. In the case of cysts, you may have a disorder of the menstrual cycle. But in cases of appendicitis you may have:
6. Lupus vs other diseases
You can have lupus all your life and not even know about it because the symptoms are so varied — it may often seem like you just have a low immune system that is causing you to catch all kinds of diseases. Doctors take years to diagnose this dangerous disease since you simply appear to be sick with many different small diseases.
The main thing that you should know is that if you have joint and muscle pain and fevers appear often from nowhere, it’s better to ask the doctor to check you more thoroughly. This autoimmune disease can affect any part of the body including internal organs. In some cases, lupus can cause impaired function of the cardiovascular and digestive systems.
Please pay attention to the following signs of lupus:
Rainbow Leg Lift
If you have envied the perfect butt of Victoria’s Secret model Adriana Lima, know that this is the exercise she does to keep in shape. Rainbow leg lift helps move your glutes both up and down, and back and forth. All 3 of your gluteus muscles are put to work. As a bonus, this exercise works your abs too.
How it’s done:
Don’t just go by the name, this is a super-efficient exercise that targets the spot where your glutes and hamstrings meet and helps you tone up the muscles of your buttocks. What’s more enticing is that this exercise also helps to sculpt your abs and strengthen your spine. Like a buy one, get 2 free Walmart offer!
How it’s done:
Things you could be doing wrong: There is not much that can go wrong in this exercise, but keep in mind that you should not overarch your back and also don’t turn your foot inward or outward. The lifted foot should be parallel to your lower leg.
Bound Tiger Pose
This yoga pose warms and stretches the back muscles and spine. While there are a few other versions of this exercise, we will stick with the classic one.
How it’s done:
Squats are a basic exercise that target multiple muscles in your entire lower body including your quadriceps, glutes, hamstrings, and your whole posterior.
How it’s done:
How many reps: One repetition includes squatting down and rising back up. Do 20 reps.
Curtsy squats are an excellent exercise that you can use to tone your butt muscles and inner thighs. Whether you are looking for a perfect round butt or you want to tone up your unsightly inner thighs, this is your go-to exercise. However, this is also one of those exercises that beginners often do incorrectly. So, let’s take a look at how to do it the right way.
How it’s done:
Things you could be doing wrong: The most common mistake people make is that they overextend their butt outward and therefore their hip gets angled backward.
This exercise not only gives your bottom a facelift but it also strengthens and tones your lower legs and calves. It’s the perfect exercise if you want well-toned legs and a well-toned butt.
How it’s done:
How many reps: Squatting down an rising up are one rep. Do 15 reps or just repeat the exercise for 40 seconds.
This exercise is great for toning your glutes, hip flexors, and quadriceps. It also engages the hamstrings. You can start doing this exercise with slow walks and later, when you get comfortable you can switch to a faster pace.
How it’s done:
This workout strengthens the glutes, hamstrings, hip muscles, and the lower back muscles. The glute bridge is also an excellent exercise for those who spend long hours at the office sitting at a desk, since it strengthens the spine and promotes better posture.
How it’s done:
Things you could be doing wrong: People often arch their back while lifting their back up. This puts in a lot of pressure on their back and should be avoided. What should be done is that the hips should be lifted first and then the spine.
How many reps: Going up and coming down once is counted as one rep. Do it 20 times.
1. Neck and upper back pain
How does it help?
Sleeping on your back spreads your weight evenly over each part of your body. This way, you put less pressure on localized areas like your neck and upper back. It also works to align your spine and inside organs. The trick is adding a pillow to support your neck and another to support your knees, this will help keep the natural curve in your spine.
2. Pain along your spine
How does it help?
This is a good sleeping position for people who usually sleep on their stomach, and it’s hard for them to fall asleep in any other position. Add a pillow under your belly and the upper part of your pelvis. Make sure it’s a thin one, no thicker than 3-inches. As a result, you’ll be able to get to sleep while the support of the pillow under your abdomen does the trick of diminishing the pressure on your back. No results? Try taking away the pillow below your head.
3. Lower back pain
How does it help?
When you sleep on your side, you force your spine to curve in an unnatural position, adding extra weight for your lower back to carry. It’s best to bend your knees slightly upward and place a pillow between them. This way, you skip the strain your lower back would have had to suffer and help it maintain its natural curvature until you wake up.
4. Lumbar pain
How does it help?
If you suffer from pain in the lumbar area located on your lower back, sleeping in a reclined position may help you. You would be stretching it and eliminating the possibility of a strain on it. Put some cushions and pillows behind your back and neck to create enough support to adjust for the natural curvature. For extra comfort, place more pillows under your knees and feet.
5. Tensioned nerves
How does it help?
If one of your spinal discs has managed to slide away from its natural position slightly, you will feel pain. Try this position that allows you to widen the space between each vertebra and push them to relocate to their original position. Bending your torso like this will ease the pressure over your vertebrae and nerves, relieving you from your back pain.
Changing the way you sleep is hard, make a plan.
You may think that it will be too hard to change the way you’ve been sleeping for years, and it is, but only the first few nights. Once you wake up pain-free and rested, you’ll be assured that you’ve found a new sleeping position and you won’t change it for the world. If you’re not sure which one fits you the best, here’s a plan: Select a couple on this list that you believe will tackle your back problem and test them for a few nights. See which one helps you the most.
1. Eating sweets and chips
If your body requires sugar and starch, then you may have low serotonin levels. These foods boost that hormone. Your mood improves and you feel better. But this happens only for a short period of time. As a result, the level of this happiness hormone is further reduced and you’ll feel that you need these products again.
2. Weight gain
A lack of dopamine can lead to weight gain. Besides the fact that you are drawn to sweets and unhealthy food, you can overeat. This happens because you are trying to compensate for the low level of this hormone by eating. Consequently, food addiction may develop.
3. Breast tenderness
A lack of another hormone that influences our mood, also affects the state of our health. When a woman has a low level of estrogen, she may experience breast tenderness. It can occur during her periods, and regardless of them.
4. Low level of empathy
Studies found a connection between empathy and oxytocin. This love hormone affects our mood just like the others. And if you find it difficult to empathize with other people or you have problems with recognizing facial expressions, then you may be experiencing a lack of oxytocin.
Headaches can occur due to a lack of progesterone, another hormone that can improve mood. This pain can manifest itself in the form of migraines. The hormone is important during pregnancy, so the symptoms of low progesterone in pregnant women may differ and should be controlled.
Insomnia is one of the signs of low levels of serotonin, which we’ve already mentioned. It manifests itself in problems with sleep and causes changes in mood. People who experience constant stress, depression, and lead a sedentary lifestyle are prone to this disease.
Tremors can occur due to a lack of the hormone dopamine. These are unintended movements in the body caused by muscle contractions. Most often, this happens in the hands. It can also be a symptom of a neurological disease.