Arch L Forte Tablet is an antimalarial agent. It is used in the treatment of few kinds of malaria in adults and also children weighing at least 5 kg.
On using this medication you may experience side effects such as muscle pain, diarrhoea, dizziness, cough, stomach pain, runny nose, weakness, vomiting, difficulty sleeping/ speaking, reduced appetite, fever, chills, body stiffness, darkening of urine, skin rash, hives, chest pain, mood swings and rapid or irregular heartbeat. If your reactions persist or worsen seek medical help promptly.
Before using this medication tell your doctor if; you are allergic to any of the ingredients contained within Arch L Forte Tablet, you have low blood potassium/ slow or irregular heartbeat, you are taking any medication, you have a history of liver/ QT prolongation/ kidney / infection/ mental/ heart problems, you are unable to eat while taking Arch L Forte Tablet, you are pregnant or are breastfeeding a baby.
The dosage should be prescribed by the doctor based on your condition. The usual dose in adults for treating malaria is 35 kg or less; four tablets as the initial dose followed by another 4 tablets after 8 hours and then 4 tablets twice for two days.
I Overhead Shoulder Reach
How many times a day do you reach overhead? Chances are it’s not many,our surroundings have become so convenient. The more you practice this movement, the easier common tasks like reaching for a high cabinet door become.
1.Standing with your feet shoulder width apart, reach your right arm straight up toward the ceiling until you feel a stretch in the shoulder along the right side. Then switch arms and reach high with your left arm.
2. For the final movement, reach both arm sup over your head toward the ceiling until you feel a stretch on both sides of your body.
II Backhand and Forehand Swing
Sports such as golf, tennis, and badminton require excellent shoulder flexibility and strength. Use this dynamic movement as part of an active warm-up. Begin slowly and allow the weight of your arm to gradually increase speed and range of motion.
1.Place your left hand on a wall and extend the arm fully. Reach your right arm across your chest and under your left shoulder by dropping your right shoulder until you feel the stretch in the back of the shoulder.
2. Complete the backhand by swinging the right arm back through the start position and allowing the momentum to raise the extended arm as high over the right shoulder as possible.
The Importance of Good Posture While Stretching Muscles
The Importance of Good Posture
Good posture is one of the most important and overlooked elements of successful stretching. It not only serves an aesthetic purpose, but good posture aids breathing and physical health, and prevents joint and soft tissue damage.
It’s important to keep a neutral spine while stretching. It’s often easy to arch your back or strain your neck to complete a stretch, but the reality is that you’re compromising the stretch and placing a strain on your joints.
The good standing posture looks like the hips,shoulders, and spine are all aligned and vertical. This is often referred to as ''standing tall''.
I Single Knee to Chest
Tight hamstrings can restrict movement in the pelvis and lead to back pain and injury. This is one of the most effective stretches for relieving lower back pain,especially when a full leg extension is added.
1.Single Knee to Chest Lie flat on your back with your legs together and arms out to the sides. Point the toes straight up and be sure the small of your back is pressed to the floor.
2.With your right hand,bring your right thigh up to your chest until you feel a stretch in your lower back and hips. Be sure to keep the left leg flat. Hold for 10 to 15 seconds and repeat on the other side.
CAUTION: Don’t arch your back
II Double Knees to Chest
Flexibility of the back muscles and mobility of the spine are important for success in many sports, for both performance and injury prevention. This is a simple stretch that pays a big dividend when it comes to targeting the low back muscles.
1.Lie flat on your back with your legs together and feet flat on the floor. Be sure that your back is flat and in full contact with the floor.
2.As you lift your legs,lock both arms under your thighs and pull your knees toward your chest.Stop when you feel a stretch to the lower back or if you feel discomfort. Hold the stretch for 15 to 20 seconds.
CAUTION: Do not do this if you feel pain in your low back during the stretch.
EASIER: If you find it too challenging to pull both legs up at the same time, keep one foot flat on the floor as you bring one leg to the chest and then alternate.
III Seated Low Back Rotation
Back pain is one of the most common reasons for missed work and visits to the doctor. This pain often results from a lack of physical activity, which leads to weakened muscles. If you have a tight but otherwise healthy back, perform this stretch slowly and gently for an effective mild stretch.
1.Seated Low Back Rotation LOWER BACK Seated on a stability ball or in a chair with your back straight and core tight,begin with your feet flat on the floor and arms at your sides.
2.Cross your right leg over your left. Turn your torso and shoulders to the right.Hold this position for 10 to 15 seconds and repeat on the opposite side, with the left leg over the right.
I Lying Full Body Stretch
Do you find it difficult to get out of bed in the morning because you feel less than fully recharged? This is an excellent stretch to do while lying in bed to get yourself going by waking up your muscles and stimulating your mind.
1.Lying Full Body Stretch LOWER BACK Lying flat on your back with your legs together,keep your left arm at your side and reach over head with your right arm. Push down through your left heel to feel a stretch through your whole body.
2.Next, return your right arm to the start position and repeat the stretch with your left arm over head. Press down through your right heel.
3.To complete the series,reach as high overhead as you can with both arms and push as far as you can with both heels until you feel a complete stretch
II Stability Ball Reach
Limited mobility in your shoulders can lead to even further limitations throughout your back. This movement activates both shoulder and back muscles to improve flexibility in both areas.
1. Start in a kneeling position with your hands close together on top of the ball and your elbows slightly bent. Keep your core tight and your back flat throughout the movement.
2.Move your upper body forward slowly to roll the ball out in front of you until you feel a stretch in your upper torso and core.Keep your elbows in contact with the ball for support.Return to the start position by rolling back and shifting your hips back to your heels.
Activate the core muscle to keep your back from arching
Use a towel or mat to ease pressure on the knees
III Knee Crossover
Tight hamstrings are often the cause of low back pain. This movement stretches the muscles in the back of the thigh, the buttocks, and the lower back.It helps loosen the hips for improved mobility in the lower back.This stretch makes such tasks easier by giving you more mobility in your lower back.
1.Start by lying flat on your back with your right arm extended out to the side. Bend your right knee and bring the thigh up to your chest with the assistance of the left arm.
2.Keeping your shoulders flat on the floor, lower your right leg across your body toward the floor. Turn your head to the right and hold the stretch in a comfortable position for 15 seconds. Repeat on the opposite side.
I Low Back Foam Roll
Lower back pain is one of the leading reasons people visit a doctor or chiropractor. This foam rolling technique releases tension in the lower back,strengthens the muscles, and improves flexibility.
Low Back Foam Roll
1. Lie on your back with your knees bent and feet on the floor. Place the foam roller in the middle of your back and relax your arms out to the sides.
2.Roll up and down the mid- to lower part of your back. If you feel a spot that’s tender or tight,spend more time working that particular area. Perform the rolling movement for 15 to 30 seconds
II Cat and Camel
Whether your issue is neck stiffness, low back pain, trouble squatting, or struggling to stand tall, all of these can be improved by increasing flexibility in your spine. This stretch targets the entire length of the spine Cat and Camel.
1. Begin in a table top position with your back flat, knees on the floor, and hands positioned directly under your shoulders. Your neck should align with your spine.
2.Slowly arch your spine downward by releasing your hips. Press down as far as is comfortable as you exhale.
3.Arch your back upward by rounding your shoulders at the top. Rise up as far as is comfortable as you inhale. Repeat this sequence 5 to 10 times.
III Spinal Rotation
Low back pain is one of the most common reasons for missed work, but it can be relieved or even prevented with proper stretching. The spinal rotation is great for alleviating low back pain as it allows the spine to elongate and relax,releasing tension and tightness in the area.
1. Lie flat on your back with your legs bent and feet flat on the floor. Use your abdominal muscles to push the small of the back into the floor. Extend your arms in line with your shoulders with palms down.
2.Keeping your shoulders and arms flat on the floor, drop both knees toward the left side as far as is comfortable. Hold the stretch in this position for 15 seconds and repeat on the opposite side.
For a more extensive stretch, raise your feet off the ground with knees bent at a 90-degree angle. Challenge yourself even more by fully extending your legs throughout the stretch.
I Iron Cross
This is an advanced stretch that should be used only by those with no history of back pain. For healthy backs, it’s an excellent warm-up to prepare for dynamic movements on several planes. This is important for the rotation needed for everything from gardening to housework to playing basketball.
1.Start by lying flat on your back with your arms extended and palms down. Focus on pressing your lower back into the floor. Keep your left leg flat on the floor and lift your right leg straight up.
2.Keeping your shoulders and head flat on the floor, pull your right leg across your body toward the left hand. Lifting only your right hip, reach as far over your body as is comfortable. Hold the stretch for 15 to 20 seconds and alternate between sides 8 to 10 times.
CAUTION: Though this is an easy movement, work at a comfort able pace. Do not do this stretch if you have any back pain or other limiting conditions.
II Stability Ball Back Extension
Using the stability ball for this exercise will give you more range of motion than you get on the floor, plus you have the extra challenge of balancing yourself.You’ll quickly realize this does more than release tension in your back. Your abs, glutes, and leg muscles all play a role.
1.Start by sitting toward the front of the stability ball with your arms at your sides and feet flat on the floor. Keep your back straight and core tight while facing forward.
2.Extend your arms out to the sides and roll back onto the ball as you feel a gentle stretch through your back. For a deeper stretch, reach your arms fully over head and roll back a bit farther. Hold this position for 15 to 20 seconds
III Stability Ball Back Release
With practice, you can train your muscles to relax and let go of the tension that causes tightness and sore muscles. The goal of this stretch is to allow gravity to relax the soft tissue to restore optimal mobility.
1.Start with your feet on the floor, stomach lying over the ball, and knees slightly bent. Place one hand on each side of the ball for balance and support.
2.Let your arms fall naturally to the side and arch your back forward over the ball. Allow your neck to relax as you breathe deeply. Hold the stretch for 30 seconds or longer as necessary to release tension in the lower back.