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20 Essential & Must Have Healthy Habits for Kids
Inculcating good habits in kids is very important for every parent. Doing things on daily or regular basis turn into habits, these habits help in building the character of your child. Children are very observant of their environment. They pay heed to everything that is happening around them. Therefore, it is important that as a parent you imbibe healthy habits in your kids. Here, we shall discuss some of the healthy habits that you may help your kid practice on a regular basis and become a better human being.
Healthy Habits For Children To Learn
A child is a great imitator, that is whatever your child sees and observes, he/she is bound to practice it. Therefore, teaching kids healthy habits will help them acquire skills for a better life ahead.
Following are some of the healthy habits list for kids that you may start early in life and give your child a great start for a healthier and better tomorrow:
Eating Healthy And Well: Good healthy eating habits for kids are of utmost importance in the formative years. Though sometimes it may become quite challenging for you, the key is, to make the food look appealing to your child. Refrain from feeding junk and sugary food your child. Make them aware of the ill-effects of eating unhealthy food and help them in making right choices in food.
Outdoor Activities: Along with a good diet, it is very important for a kid to be physically active. Prompt your kid to spend more time in outdoor activities, such as running, cycling, playing in the park with the friends etc. Physical activities energize the child and keep them happy and motivated.
Sleeping On Time: Adequate amount of sleep and rest is important to regain and replenish the energy levels in a child’s body. Good sleep helps the child feel rejuvenated and fresh for the day. Set up a sleeping routine for your child and adhere to it. Irregular sleeping hours can make your child irritable and erratic.
Washing Hands Before And After Meals: Getting rid of germs holds priority, and you should teach your kid the importance of washing hands before and after meals. Teach your kid to use soap and the correct technique of washing hands. Washing hands keeps the germs and infections at bay.
Breakfast-The Most Important Meal Of The Day: Never let your kid skip breakfast as it will give them the energy for the day. Fuelling up on energy in the morning helps in keeping the blood sugar levels in check and keeps your child active and energized.
Inculcate Good Reading Habits: Reading habit is very good for every child. Reading not only helps in grasping a language better but a child learns to become more imaginative and creative. You may set up a regular reading schedule or even read together at bedtime.
Bathing: Where some children are water babies others despise water to a great extent. You must inculcate the habit of personal hygiene in your child. It is important to encourage them to bathe on a daily basis and also after an active session of outdoor activities.
Spending Time With The Family: Spending time with the family is very important for a growing child. They not only learn to bond with the family members, but also the importance of spending quality family time together. Dinner time is the ideal time for a family to bond together.
No Aerated Or Carbonated Drinks: Kids can easily become addicted to aerated or carbonated drinks which are extremely harmful in the growing years. The high levels of sugar and caffeine may have adverse effects on your child. Refrain from giving such drinks to young children and introduce them to healthy drinking options such as fresh fruit juices, milkshakes or smoothies. Inculcating healthy food habits for kids is a prime responsibility of the parents.
Brushing Teeth Twice A Day: You should strictly help your child follow the habit of brushing twice a day. Good oral hygiene cannot be overstated as teeth are vulnerable to cavities. Kids usually dislike brushing, but if you educate your children about the importance of brushing, it will help them adopt this habit with ease.
Tidying Up Their Room: Kids love to be messy and love to litter, which is absolutely normal. But it is very important that as a parent you inculcate the importance of cleanliness to your child. Train your kid to put their toys and other belongings back in their place and help learn to be organized from the beginning.
Using Tissue Or Handkerchief: It is important to teach your kid how to use the handkerchief while coughing or sneezing. Teaching them to dispose of used tissues in the dustbin is equally important. Letting your child know the about germs will keep them informed about preventing infections.
Following The Vaccination Schedule: Vaccinations are very important to prevent your child from deadly diseases. Keep yourself braced with the vaccination schedule of your kid. Giving right vaccine at the right time will save your child against many serious ailments. It is also recommended to keep the vaccination record handy and carry it along for all the visits to the doctor.
Restricting The Screen Time: Children love to sit in front of a television and watch their favourite shows. It is good to watch a cartoon or a movie, but it is very important to make a note of the time your child is spending in front of a T.V. Watching too much television can not only affect the vision of a child, but they will become lazy and restless. Make a schedule and stick to it, though occasional binging may be allowed.
Taking Care Of Your Kid’s Mental Health: It is often seen that most parents pay more heed to the physical well-being of their kids than the mental wellbeing. It is very important to pay heed to the mental health of your kid. It is more important in cases where single parenting is involved.
Teaching Them The Importance Of Money: Teach your child the value and importance of money. Start by giving them a piggy bank and a weekly or monthly allowance. Teach them how they can effectively spend and save their money. Making your child learn about the importance money at an earlier stage in a good idea.
Importance Of Sharing: Most children find it very difficult to share their toys and other belongings with their siblings or friends. It is very important to teach sharing and caring for your child. Apart from tangible things it is also important to learn to share intangible things such as feelings and emotions.
Respecting Others: Using negative or harsh words can affect anyone in more ways than one. It helps to teach your child to be respectful, not only towards elders but towards same age and younger kids too. You need to teach your kid that hateful and spiteful words could destroy relationships.
Teaching Equality: Teaching the virtue of equality is very important for a child. Whether a friend or a foe, rich or poor everyone should be treated equally and without any bias. No discrimination of any kind should be encouraged. Your kid should learn to treat people fairly.
Learning To Accept Defeat: We all love to excel in whatever we do but what takes more effort and courage than winning, is to accept defeat in a dignified manner. Explain to your child that it is absolutely fine to lose. There is no need to feel depressed or dejected, but what is important is to get up and start again.
These are some of the essential healthy habits that you may start early in childhood and help your kid follow a healthy lifestyle. These simple habits will help your child take a healthy start into adulthood.
Also read: Bad Habits In Children & Ways To Deal With Them Read more
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Homemade Food for Fish - 5 Recipes You Can Try at Home
Having a dog or cat as a pet is quite common these days. People who have dogs or cats as their pets usually know how to take care of them and what to feed them. But if you have fish as a pet, we know you will want to know everything you can to take the best care of them. Fish are usually content with fresh and clean water, a big tank with water plants in it to swim freely, and store-bought fish food. Still, some people who adore their fish like to go the extra mile and make food for fish at home. If you want to give homemade food to your fish, we have some recipes that you can try.
Advantages of Making Fish Food at Home
You can always give store-bought food to your fish, but making food for your fish at home has some advantages to it -
The dry flakes that you buy for your fish from shops undergo many treatments, which is why they turn flaky and last long. This means that there are always chemical preservatives present in the food. But when you make food for your fish at home, you know it will be fresh and healthy.
By making food for your fish at home, you can save a lot of money. Most of the food that we usually throw away can be eaten by fish. So make a habit of saving it - you can use it for making food for your fish.
When you make food for your fish at home, you have the freedom to get your fish the best ingredients.
You can control the number of nutrients to include in their diets and even cater to their specific needs.
Types of Foods That You Can Give to Your Fish
Fish enjoy a variety of foods. Some fish are herbivores, some omnivores, and others are carnivores. Depending on the type of fish you have, you will need to prepare the food. Most fish are omnivorous and can thrive on a diet containing veggies and seafood. Here are different types of food that can be used to make your fish food:
Fresh seafood
Organs and meat (with no fats)
Spinach and lettuce
Root vegetables, broccoli, and carrots
Small quantities of fruits
Flour and corn
Raw eggs
Spirulina
Homemade Food for Fish - Recipes You Can Try
Here are some homemade fish food recipes that you can try. Try these recipes and feed the best food to your fish.
1. No-cook Fish Food
As the name suggests, this recipe requires no cooking. Here's how you can make food for your fish without much hassle.
Ingredients
Peas - 75g
Spinach - 75g
Cucumber - 75g
Cod - 75g
Shrimp - 75g
Gelatine - 268g
How to Make
Chop all the ingredients into very small pieces, then grind them together to make a paste. Add some water.
Make the gelatine mix in a separate container then add it to the puree. Mix well.
Pour the mix in ice cube trays and let freeze.
Use when needed.
2. Vegetarian Fish Food
Make vegetarian food for the cute herbivores in your aquarium. They will love it!
Ingredients
Spinach - 136g
Cucumber - 136g
Frozen peas - 136g
Unflavoured gelatine - 268g
Oats - 136g
How to Make
Blanch all the vegetables and allow them to cool.
Blend the vegetables to form a puree.
Add the oats and blend again.
In a bowl, take the gelatine and add hot water to it and mix well.
Add the gelatine to the vegetable puree.
Store in ice cube trays.
3. Standard Fish Food
This is the most common homemade fish food that you can make for your pet fish.
Ingredients
Garlic - 68g
Vegetables (spinach, broccoli florets, cauliflower florets) - 408g
Unsweetened gelatine mix - 268g
Water - 1 cup
Seafood - 68g
Fish vitamins - one drop
How to Make
Chop the vegetables then boil or steam them. Allow them to cool.
Take the boiled vegetables in a grinder, add the seafood and garlic to it, then blend to form a puree.
Add the vitamin drop to it.
Make the gelatine then add it to the pureed mixture.
Transfer it into the ice cube trays and freeze.
4. Meat Fish Food
Homemade meet food is for carnivorous fish. It is full of protein and is good for fish.
Ingredients
White fish - 136g
Shrimp - 136g
Vegetables (carrots, broccoli, cauliflower) - 136g
Gelatine - 268g
How to Make
Cut the veggies then boil them.
Later blend the vegetables to form a puree.
Blend the white fish and shrimp.
Make the gelatine then mix pureed vegetables, pureed meat, and gelatine.
Store in ice cube trays and use when needed.
5. Protein Fish Food
Here is a recipe of a protein-rich food that you can make for your omnivorous fish.
Ingredients
Salmon - 200 g
Raw shrimp (without tail) - 1000g
Frozen peas - 500g
Spinach - 500g
Carrots - 300g
Garlic - 2 cloves
Gelatine - 544 g
How to Prepare
Cut the vegetables and seafood and blend them together to get a smooth paste.
Take two litres of water in a pan and add the gelatine to it. Mix well.
Add the pureed mix to it.
Heat the mixture on a low flame for about 45 minutes or until cooked.
Turn off the heat once it is cooked and let it cool for sometime.
Transfer the food into ice cube trays.
How to Store Homemade Fish Food
Homemade fish food is usually stored in ice cube trays. The frozen food can then be transferred to an airtight container and used as needed. If stored properly, the frozen fish food can last for a year.
Can You Give Human Food to Fish?
You can give a few bites of human food to your fish. The ingredients you use to make food for yourself can be given to fish. Vegetables like carrots, peas, or broccoli can be used to make food for fish. Even meats can be utilized if you are making homemade food for a betta fish, which is mainly carnivorous in nature. Whatever you choose to give your fish, just remember to not use any ingredient that has been cooked with masala or spices as it may not agree with your fish and can make them sick. Fresh ingredients should be used when making food for your fish at home. You can use raw or leftover food to make food for your fish. For omnivorous fish like goldfish, you can use various vegetables as well as seafood and a little meat.
When making food for your fish at home, first, consider the type of fish that you have. Once you know what type of food your fish eats, you will be able to make your own fish food at home.
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Language Development in Children
Language development in your child is one of the most important developmental milestones which prepares them to communicate effectively as they grow older. Understanding how you can help your child achieve this can be essential in building a strong foundation to help him through this process.
Learning how to communicate with others using words and sentences is a skill that your baby learns through active listening in his early childhood. This skill can help him express himself in the later stages and become a solid foundation for literacy and communication.
Stages of Language Development in Early Childhood
Language development in children takes place gradually and in different stages since childhood. Listed below are the various stages of language development since early childhood.
Three to twelve months
Your baby has a basic understanding of emotions like love, anger, and affection and responds to them with his unique coos and babbles. At this stage, if you notice that the babbles resemble any word, you can encourage him to speak. Babbling can be an important aspect of language development as this is the first manner of communication your baby has. At this stage, your baby will respond to his name being called and may even be able to speak out simple words like ‘ba’, ‘ma’, ‘da’, etc, as these are easier to pronounce.
Twelve to eighteen months
By now, your baby should be able to say single words and will try to imitate what you speak. He will also try to communicate more often and it is important that you encourage him by responding to him. You will also need to speak to him in order to help him grasp new words and sentence.
Eighteen months to two years
Your baby will have included more words to his vocabulary by this age. He can understand and speak around 300 words and also try to string a short sentence together. Although language development in each child varies, if your child hasn’t been able to speak simple words at this stage, it is essential that you consult a professional for further guidance.
Two to three years
Your baby’s vocabulary would have further improved and he will be able to speak longer sentences. He will also be able to comprehend what you are saying much better. His communication ability will improve and others would be able to understand what he is saying. He may also be able to multi-task as he plays and speaks at the same time.
Three to five years
As his curiosity grows, you can expect your child to ask you many questions and speak more complex sentences. He will able be able to understand more complex grammar and use it in his conversation. This can be a great time to encourage him to read books and enhance his vocabulary as well as improve his grammar.
Five to six years
By now, your child can understand what his teacher says and responds in a coherent manner. He should also be able to recognize more words and use them in sentences. Reading a book to him and engaging in intelligent conversations with him can help him improve his vocabulary and grammar.
Effective Ways to Encourage Language Development in Kids
During these stages, you can engage your child in different simple and fun activities to encourage his language. Here are a few activities for language development in early childhood.
1. Read him books
Reading bedtime stories is one of the best ways to introduce new words to your kid. You can practice this from a very young age and make a habit out of it.
2. Have intelligent conversations
Even though your child may not be able to respond effectively, you can still speak to him like he understands you. He will be listening to you and may even attempt a proper response.
3. Listen to music
Listening to and singing rhymes can help him pick up certain words and understand their rhythm.
4. Repeat
Make it a habit to repeat what your child says with the right pronunciation and grammar rather than criticizing him for it.
5. Limit the use of computers and television
Excess screen time is linked to delayed language development by some studies. Hence, only permit your child to watch activities that will allow him to improve his language.
6. Take your child out
Visiting a new environment can feed your child’s curiosity and he will want to know what the new things around him are called. This can be a great way to improve his vocabulary.
7. Speak about things your child is interested in
This can encourage him to be an active part of the conversation and speak more.
8. Introduce new words gradually
Don’t try to flood him with words. Add new words to the conversations step by step so that he understands and retains their meaning.
What Is The Difference Between Language And Speech?
The words that your child understands and uses during his communication form a language. This includes the ability to write as well as speak. Speech, on the other hand, is your child’s ability to create sounds which form words.
Signs of Developmental Delay in Kids
Your child may have a developmental delay in learning his language if the following signs are observed:
He doesn’t babble or try to talk
He hasn’t said ‘mama’, ‘dada’ or other simple phrases
He doesn’t point out at things and try to speak out their names
He hasn’t learned to say single words
He hasn’t been using hand gestures, pointing or waving
He does not respond when you give simple instructions
He does not imitate words or actions
He hasn’t been able to string words together to form simple phrases
He stutters often
He cannot interact with others effectively
He does not use pronouns like ‘I’, ‘me’, ‘you’ properly
Language learning in early childhood is important to ensure that your child understands what is being said to him and is able to respond. It also forms a key aspect of communication, learning, and even his future relationships. Once your kid is able to use words in accordance with their meanings and purpose, he will be able to express himself better. This will help boost his confidence and help him give his opinions more articulately. In case you notice that your child hasn’t been able to communicate well or say simple words, you will need to consult an expert to understand the reason and get him the required therapy.
Also Read: Tips On Personality Development for Kids Read more
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5 Clear Signs That Your Baby is Stressed
Stress is the last thing on the planet that your little one should experience. Stress is solely responsible for a number of health complications in adults. The same may come true in case of your little one. Your bundle of joy can experience stress anytime between 4-6 months, the 5th month being the most crucial.
Stress is primarily caused due to the underlying fact that your baby is growing at a rapid pace even after birth. These developmental processes will bring a certain amount of stress to your baby, but will be dealt naturally. However, your baby will not be able to cope up with all of it, and surely will show up some signs.
So, what could be the most visible signs or clear signs that your baby is stressed?
1. Watch Out for Baby’s Movement
Keep a closer look on your baby’s movement. A stretched hand towards you or the hand being on your baby’s forehead can prove a potential stress condition. You may often mistake it as a cuddle move or your little one is saluting you. These movements suggest that your baby is finding it difficult to calm down and needs help. Often, arching the back and neck can be a sign of mild stomach pain. A continuous yawn or hiccupping is definitely a sign of stress. Your baby will need attention for sure.
2. Eye-Contact Has Become Less Common
Imagine the case with yourself. Often you would not maintain eye contact while conversing; this shows your discomfort or dis-interest. The same goes with your child; after a wonderful eye-contact, your baby sways away. This means your little one wants a change and probably you should move a bit away. Over focus on the baby can also cause stress.
3. The Crying is Loud and Excessive
The meaning here is that you should be well aware of the continuous cries. Your little one will cry loudly and continuously only when the surroundings are stressful. Be it lights, sound or people, your little one may get stressed and you should immediately attend to it. Try using rattle toys, baby gyms and musical toys to soothe your baby and divert their attention. In particular, do consider buying a baby gym for your little one, as they not only help your little one stop crying, they have developmental benefits too.
4. The Diet Changes Are Getting too Much
Your child may now be advised a lot of formula foods other than the breast milk. This sudden change can cause a stress in the bowel movements. Watch out for frequent vomiting, constipation or excessive loose motion and help your little one. Consult with the doctor if these continue.
5. Sleep Has Become Elusive
Your little one may find it difficult to sleep at times and may jerk awake often. Maybe the dreams are scary. Attend to her soon! You can improve the quality of her sleep by getting a more suitable crib, possibly fitted with colourful toys, and a nice, cozy mattress. A white-noise machine can also be useful. Read this article to know why your baby loves white noise.
Pick up all possible signs from your baby and try to address them as soon as possible. Your baby will not know how to deal with the stress. A little snuggle and comfort can relive all the stress. However, an expert’s advice is always helpful. Read more
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11 Tips on How to Motivate Children
Children need a supporting hand to guide them as they learn how to grapple with the world. A child must engage with his/her world and make the best of the opportunities available while keeping their feet firmly on the ground. Motivating your child to find something they love and them sticking with it can be hard. However, there are some methods that you can employ to getting your child interested in the things around them such as setting goals, planning and rewarding.
Best Ways to Motivate Your Child
Providing motivation for kids can seem like a daunting task especially when they grow a little older. Here are 11 tips on motivating children to do their best.
1. Setting Goals
One of the most important things to motivate your child is to set goals for him. Kids need direction and structure to guide them into better adults. Set easy goals for your child like cleaning up the table after studying or setting an alarm every night. One of the best ways to set goals is to have a discussion with your child on how to achieve these goals. Does your child want an alarm clock to set an alarm every day? Do they want to bake their own birthday cake? Make it interesting to the child and you are bound to see a marked difference.
2. Planning
Having a plan will also help your child understand structure. This should be done with the active involvement of your child. If they want to make it to their school’s basketball team, then what are the steps they are taking and how much practice will they need? Pay attention to your child’s input and they will automatically feel responsible for the task at hand.
3. Rewarding
Most parents fall into the trap of bribing their child into doing something whether it is cleaning their room or studying for an hour every day. While this might work in the short term, it will not help build character or instil values. While using rewards, think of meaningful things that will bring joy to your child. It could be a day spent with you or baking cookies together. Ask your child how they feel after they complete a task. This will teach them to understand that the experience itself and the feelings that come along could be the reward.
4. Explanations
Children love to have conversations that satisfy their curiosity. When asking your child to do something, take a moment to explain why they the need to do a task. The worldview of your child can be very different and not necessarily logical. As an adult, you need to find compelling reasons and figure out what motivates your child. Examples include telling your child that cleaning his room would allow them and their friends to be able to play easily.
5. Encouraging
Encouragement is vital to not just children, but adults too. Engage in positive reinforcement and recognize the efforts your child is putting in. If they make any progress, applaud them for their hard work and dedication. Encouragement cannot be vague but must be descriptive so that your child knows exactly which values you hold in high esteem. Encourage them to persist with things that they have failed at. This is one of the best methods for positively motivating young children.
6. Appreciation
Appreciate any efforts your child makes, such as helping with dinner or cleaning up his room without being told. Do not make this a teaching moment, but just enjoy the fact that your child has done something that they should be proud of. Children need to learn how to pat themselves on the back and they will learn this from you.
7. Choices and Their Consequences
It is very important that you teach your child that the choices they make will have consequences and they will have to learn to deal with them. Give your child decision making responsibilities such as choosing which toy to play with or choosing what dress to wear. Older children can be given the choice of choosing an activity that they have to stick with and learn the activity to the best of their abilities.
8. Don’t Nag
You might think that you are just motivating a lazy child, but being pushy will only demotivate your child. Nagging could also just make your child rebellious and do the opposite of what you want.
9. Embracing Flaws
Teaching your child that everyone comes with flaws, including you, is an important lesson. Kids should be taught that flaws are a part of life and they shouldn’t come in the way of finding success or happiness. If your child is conscious of how she looks but loves the water, then encourage them to try swimming and take her shopping to find a swimsuit that she will be comfortable in.
10. Lead by Example
One of the best ways to teach children is by leading by example. Children are great imitators and will pick up habits (both good and bad), words, life skills, and even expressions used by the adults around them. Use ‘please’ and ‘thank you’ when talking to people around you as well as while talking to your children. It also shows them that you respect them. Sometimes you do not have to figure out what motivates your child to get her to imbibe some values. Your behaviour could be enough for her to learn.
11. Take Interest
Sometimes it seems that all you can do is get the kids ready, rush to work, come home to fix dinner, clean up and crash into bed. However, it is necessary that you take interest in the lives of your children. When you are interested, you children will believe that the things they are doing are worth something. You can ensure this by getting your children to help you fix dinner and then asking them about their day. Do not make this exercise about teaching them a life lesson. Just be interested and ask them questions about how they feel about the goings on in their lives.
Motivation and children can seem like a formidable task. However, the more you realize that when you engage your children with respect, the better the response will be from them. Use examples that they can relate to and do not preach. Avoid words like ‘should’ and ‘must’ and make it seem like they are making choices for themselves rather than choices being made for them.
Using the above tips should help you see a change in your child's manners, behaviour and attitude towards their studies and other various activities. If they continue to remain lacklustre then it is best that you consult with the child's school counsellor for further guidance.
Also Read: Cognitive Development in Children Read more
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Back Extension Exercises to Strengthen Your Back
Do you feel back pain every now and then? If yes, then you are not alone. Back pain is a common complaint of people of this generation. The hours you spend sitting (in not-so-correct posture) on a chair while working at the computer and your sedentary lifestyle can subject your back to a lot of discomfort and distress. But the good thing is that you can prevent this pain from aggravating by practising some exercises. Performing these exercises can help strengthen your back and provide you relief from the constant pain.
5 Hyperextension Exercises You Can Try at Home
Back extension exercises can provide you relief from back pain. You can practise them along with crunches to build a balanced, solid midsection. Here are some top 5 exercises that you can try at home:
1. Cat and Cow Stretch
This simple stretch can be performed as a warm-up exercise. This exercise can improve your balance and posture. This exercise will also help calm your mind.
How to Perform
Get down on all fours on a yoga mat aligning your wrists underneath your shoulders and your knees underneath your hips. You will be in a tabletop position.
Breathe in and tuck your toes. Then arch your spine and lift your toes for a cow pose.
For cat pose, untuck your toes and round your spine.
Next, drop your head and keep your abdominal muscles tight and drawn in. Your navel should be drawn toward your spine.
Return to normal position.
2. Swimming Pose Exercise
This exercise can help stretch your back and lower the back pain. This is a great workout for lower back, butt, and core.
How to Perform
Lie down on your stomach on a yoga mat keeping your legs straight and together.
Stretch your arms straight overhead and ensure that your abs are tight.
Next, stretch your arms and legs as far away as possible in opposite directions so that they come up off the floor.
Also, elongate your spine for your head to rise off the floor.
Move your left arm and right leg up and down and pulse for a few seconds.
Then move your right arm and left leg up and down and pulse.
Breathe in for a total of 5 seconds. Similarly, breathe out for the same duration.
3. Pilates Dart Exercise
This exercise is often recommended to those who experience back pain. Performing this exercise helps strengthen the muscles of the lower and upper back. The trapezius and latissimus dorsi back muscles are put to use in the dart workout which stretches and pulls open the front of the rib cage.
How to Perform
Lie on your stomach on a yoga mat and straighten your legs.
Keep your arms by your side.
Inhale and raise your abdominal muscles up.
Exhale while keeping your abdominal muscles pulled in. Make sure your upper body is not on the ground - it should be slightly off the mat.
Your glutes and legs (thighs) should provide stability to your lower body.
Bring your arms behind you while sliding your shoulder blades and keeping your gaze pinned downwards.
Inhale and hold for a few seconds.
Exhale and lower your body to the mat.
Repeat the exercise three times.
4. Superman Stretch
The superman stretch involves raising the arms and legs simultaneously. This challenging stretch can benefit the back tremendously.
How to Perform
Lie down on the mat on your belly. Extend your legs behind you.
Straighten out your arms in front of you. Relax your neck and make sure it is aligned to your spine. Keep your gaze onto the mat.
Engage your glutes and core.
Lift your arms a few inches away from the floor, raising your chest up. In unison, raise your legs a few inches away from the floor. Hold for 5 seconds.
Next, lower both your arms and legs onto the floor.
Repeat the action. Subsequently, try and hold the pose for a longer time.
You can also try to raise the arms and legs a little higher but remember not to force it.
5. Planks
Planks can strengthen your abdomen and wrists, and build up your arms. Here is how you can perform planks.
How to Perform
Start in the plank position on a yoga mat.
Align your wrists underneath your shoulders.
Extend your legs straight behind, grounding the toes.
Stretch your heels back and secure the legs.
Raise your kneecaps and push the front of your thighs upwards.
Tilt your tailbone back.
Next, push your hands into the mat to straighten your arms.
Feel your breath expand into your chest as you engage the lower abdominals.
Hold for several counts of breath before returning to the usual position.
Tips to Keep in Mind While Performing Back Extension Exercises
Some tips that you should keep in mind while performing back extension exercises are:
Exhale while raising your arms and legs. Inhale while lowering them.
Make sure you follow every step properly. Be patient and take your time to get comfortable with the moves.
A Word of Caution
It is important to be cautious while performing these exercises.
In case your back feels sore after performing lower back extension exercise, get in touch with a doctor immediately.
People with a herniated disc must avoid doing these exercises for it may heighten intervertebral pressure.
Individuals with sensitive spinal nerves must refrain from performing reverse hyperextension exercise.
Back pain is a common issue. Most people experience it at some point or the other in their lifetime. Give your back a chance to develop stronger by taking on back extension exercises.
Also Read:
Yoga or Gym: Which is Better?
Simple Morning Exercises That Will Make You Feel Great All Day
Health Benefits of Climbing Stairs Read more
Dr Ghouse has added a new answer
Guardian of 0 children
9 hours ago
Q. hllo am in 34 week of pregnancy,cramps in my hand and foots,my pulses is very fast,i feel tiredness internally,are these symptoms are normal
Dr Ghouse
Paediatrician
9 hours ago
A. get investigations particularly hemoglobin level. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
8 hours ago
Q. i feel some fever internally also
Dr Ghouse
Paediatrician
8 hours ago
A. please check the temperature and get the investigations. fever can be because of different reasons most of the times viral bacterial sometimes due to less immunity there can be recurrence better to treat only with paracetamol if the fever more than 100degr
Rashmi has added a new answer
Guardian of 0 children
8 hours ago
Q. Now I am having pain till then my miscarriage has been done at home
Rashmi
Mom of a 9 yr 8 m old girl
8 hours ago
A. I’m sorry I’m unable to understand your query as you haven’t given any detail about it so whatever the situation is you should get a check with your gynaecologist the doctor would be able to give you better help in whatever treatment of precaution you need to require further
shilpi Bhandari has added a new answer
Guardian of 0 children
4 hours ago
Q. Hello
What is better normal or csec?
shilpi Bhandari
Mom of 2 children
3 hours ago
A. hello dear this is not about which is better this is all about your body and the condition of the baby no doubt the normal procedure is the painful but side effect are not there but after C6 you have to be little more careful and you have to take more precaution but again I am saying that this is not about the better one this is about the condition of your pregnancy
Santu has added a new answer
Expecting Mom due this month
1 hour ago
Q. #asktheexpert
1) till how many days after delivery baby needs to keep on uterus temperatures/warm temperature?
2) Can baby & mother both take bath after 24 hours of delivery?
Santu
Mom of 2 children
1 hour ago
A. It depends on moms and babys health I feel and suggest It's better to check with your doctor and follow their advise. That would be one of the best and safest option for your baby as of now. Take care.
shilpi Bhandari has added a new answer
Guardian of 0 children
54 mins ago
Q. dual marker test is for what purpose??
shilpi Bhandari
Mom of 2 children
24 mins ago
A. The double marker test helps determine whether the unborn baby has any risk of developing neurological abnormalities or mental disorders
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