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Leg Pain Tips

Surgical Treatment For The Infected Diabetic Foot!

Dr. Krishna Chaitanya K H 90% (10 ratings)
MBBS, MS - General Surgery, MCh - Vascular Surgery
Vascular Surgeon, Bangalore
Surgical Treatment For The Infected Diabetic Foot!

Diabetes is a lifestyle disease which is increasing in incidence. A number of people are being affected, and the age of onset is decreasing. The issue with managing diabetes is that it is a multi-system disease, and affects almost the entire body system. The circulatory, nervous, and musculoskeletal systems and overall metabolism are all severely affected as the disease progresses. Therefore, early detection is highly helpful as it aids in controlling the progression of the disease as well as in arresting its symptoms.

Infections, especially in the leg, which lead an individual to suffer from a diabetic foot are due to two reasons:

  • Nervous system: Diabetes results in a reduced sensation of the nervous system, especially in the distant organs like the toes and legs. As the sensory perception is reduced, small hurts and wounds in the legs go unnoticed and the person does not feel any pain.
  • Skin: Once diabetes sets in, the collagen formation and wound-healing capability is reduced. The rate of regeneration of tissues is reduced. So in addition to the reduced sensation, the rate of healing is also reduced.
  • These wound infections could be limb threatening or non-limb-threatening. As the infection progresses from mild to moderate to severe, the wound progresses from a small ulcer to cellulitis involving the infection of the subcutaneous layer. This then progresses to gangrene, which refers to the death of the underlying tissue due to chronic infection. This infection gradually reaches the bone to cause osteomyelitis.

The primary problems with severe cases of diabetic foot include:

  • Hypoxia it reduces the oxygen supply
  • Debris due to infection and death of subcutaneous tissue
  • Nutritional deficiencies is a common side effect of diabetes
  • Lack of vascularity due to atherosclerosis and arteriosclerosis

How does surgery help?

  • Sharp surgical debridement: This is done in cases that only have a deep cellulitis or gangrene. The infected tissue is marked out along with a good margin of normal tissue, completely debrided leaving normal margins. This allows diagnosing the extent of the infection, clear debridement, and also promotes wound healing. The skin closure is done with skin grafts from another portion, usually the thigh or torso. Postop care is essential for success.
  • Amputation: In people where the infection is quite deep, with or without osteomyelitis (bone involvement), amputation may be required. This amputation may be only of the toes, the foot, or below or above the knee depending on the stage of identification and extent of infection. This helps in improved diabetic foot control as well as re-ulceration, which can be quite complicated.

While surgery comes with its own set of complications, it sometimes helps in treating severe diabetic foot infections. In case you have a concern or query you can always consult an expert & get answers to your questions!

2043 people found this helpful

Posture And Ergonomics - How Physiotherapy Can Help?

Dr. Hitesh Khurana 83% (40 ratings)
MPTh/MPT, Bachelor In Physiotherapy, Mater of Physiotherapy
Physiotherapist, Delhi
Posture And Ergonomics - How Physiotherapy Can Help?

Most people these days spend hours working on computers, owing to the sedentary nature of their jobs. Desk-bound office jobs require you to sit in one place for long hours. This often leads to nerve and muscle tension related to posture. A good posture refers to how you carry your body- keeping your back straight in an erect position, placing your arms and legs in the correct position so that the joints are not bent or twisted.

Unfortunately, most people do not pay attention to correct posture and end up complaining about backaches and joint pain. If you don’t keep your spine aligned, or if your feet do not touch the ground while sitting on a chair, then you may experience pain and discomfort afterwards. The pain is severe in people who work for about 8-10 hours daily while sitting in the same posture throughout.

Signs to watch out for-
Poor posture can result in mild to severe pain. The usual symptoms are-

  1. Lower back pain
  2. Stiffness and pain in the neck
  3. Muscular tension and shoulder pain
  4. Pain in the forearms and wrist
  5. Lumbar disc bulging
  6. Irritation
  7. Pain in the joints (knee and hips)

If these symptoms are not treated soon, then poor posture can lead to chronic health conditions like arthritis, spondylitis, slipped disc etc.

How does office ergonomics help manage your posture?
Most people don’t even realize the importance of maintaining a good posture. A healthy posture not only makes you feel comfortable at work but also prevents muscle-related problems. Here are a few tips to improve your posture at your workplace-

  1. Choosing the right chair is more important than you can even imagine. A chair with proper support system will prevent your back form bending too much, and thereby reduce the risk of back pain. Make sure your back is in an erect position so that your spine does not bend.
  2. Don’t keep your shoulders rounded and don’t bend your neck forward to lean on the computer screen. Otherwise you will have a stiff neck leading to spondylitis. Keeping your shoulders and head straight will prevent shoulder ache and neck stiffness.
  3. It’s important to rest your foot on the ground. If you find it difficult to reach the floor, arrange for a footrest. If the chair is too high for you, adjust it as per your convenience to prevent ill posture. Resting your feet evenly on the floor will prevent leg pain.

How does physiotherapy improve your posture?
Physiotherapy plays a great role in improving poor posture. Physiotherapy evaluates your body mechanism, mobility and strength to determine what exactly needs to be done. The commonly used techniques are-

  1. Joint Mobilization- This is a hands-on treatment technique for musculoskeletal conditions. Usually this method is targeted towards the synovial joints to achieve therapeutic effect.
  2. Dry needling- A needle is inserted gently into your skin to target the muscle that’s triggering the pain. A jump response upon inserting the needle is a good sign. It indicates that the therapy is working fine. It increases blood circulation in the targeted area and helps relax your muscles.
  3. Exercise- Moderate exercises, especially yoga and pilates, are very effective in treating posture-related pain. Yoga poses like bhujang asana, dhanurasana, padmasana stretch your muscles, spine and reduce body pain.

Other than these, frequent walking (at an interval of every 1-2 hours) can help reduce pain and help flex your muscles. Physiotherapy is a safe mode of treatment with much lesser side effects than other conventional methods. A proper diagnosis, treatment and frequent follow ups can improve poor posture and keep you active. In case you have a concern or query you can always consult an expert & get answers to your questions!

4187 people found this helpful

Old-Age Problems And Homeopathic Treatment!

Dr. Sonia Gupta 87% (620 ratings)
BHMS, MD - Homeopathy, Gold medallist
Homeopath, Navi Mumbai
Old-Age Problems And Homeopathic Treatment!

According to the reports published by Centers for Disease Control and Prevention, over 73% of older people belonging to the age group 60-69 years are affected by a number of health disorders. As you age, your body and immune system undergoes several changes due to various reasons - hormonal imbalance, change in eating habits, lifestyle changes, and underlying medical conditions. Among several old-age health conditions, the commonly observed ones are -

  1. Prostate gland problems- the prostate gland is the reproductive organ in male body. This small walnut-sized organ is present at the base of the bladder. Through the urethra, urine flows from the bladder. When the prostate gland becomes enlarged, it obstructs urinal flow through the urethra. As the urethra constricts, the bladder starts to contract forcefully so you get an urge to urinate frequently. Symptoms of an enlarged prostate may include- slow or weak urinary stream, frequent urination, urgency to urinate especially at night.
  2. Joint problem- musculoskeletal or degenerative disorders can lead to wear-and-tear of bone cartilages. Such a condition over time can cause joint inflammation or other orthopedic disorders like arthritis, gout, osteoporosis etc.
  3. Urinary incontinence- refers to uncontrollable leakage of urine. This condition is more common in women than in men. Overactive or weak bladder muscles, nerve damage, pregnancy, menopause are some of the factors responsible for urinary incontinence in females.
  4. Sciatica- this condition occurs when the sciatic nerves are strained by bone spurs on the vertebrae or a herniated disk in the spine. It is characterized by a constant sharp pain in the lower back along the sciatic nerve. You may feel the pain one side of your leg or hip.

Role of homeopathy in treating old-age problems-
Homeopathy is considered the most frequently used alternative form of medicine for treating old-age problems/disorders, and rightly so. This branch of medicine uses natural substances to stimulate palliative reactions in individuals suffering from orthopedic or nephrology disorders. Homeopathic treatment depends on the symptoms and severity of the condition. Owing to its safety and efficacy, homeopathic drugs like Arnica, Nux vomica etc are a preferred choice of treatment.

Homeopathy drugs are non-addictive and gentle without any adverse effects. They not only help reduce symptoms of old-age problems, but also help you regain overall health. Once you recover from the disease, you will continue to experience long-lasting positive effect on your health.

These natural remedies rejuvenate your body naturally. Self-medication can be harmful. Take homeopathic medication under guidance of good qualified homeopathic physician only as they are aware of pathological and physiological changes of your body and adjust doses and treatment accordingly.

5058 people found this helpful

Cortisone Shots - Can They Have Side Effects?

Dr. Deepak Kumar Arora 93% (156 ratings)
MBBS, MS - Orthopaedics
Orthopedist, Delhi
Cortisone Shots - Can They Have Side Effects?

Cortisone shots are injections that help relieve pain and inflammation. They are injected directly into the joints such as the ankle, wrist, knee, hip, shoulder, elbow . These injections are a combination of corticosteroids and local anaesthetics. These corticosteroids are similar to the hormones produced by the adrenal gland. Cortisone injections are also used to treat the carpal tunnel syndrome, trigger finger, shoulder bursitis and plantar fasciitis. Though they do not cure the disease but they provide temporary relief. 

These injections may be slightly painful but provide relief in a day or two that lasts for a few weeks or months at a stretch. Hence, cortisone shots provide relief faster and have longer lasting results than other forms of anti-inflammatory medication. Another benefit of cortisone injections as compared to other drugs that need to be taken in through the mouth is that it avoids side effects of anti-inflammatory medication such as an upset stomach and systemic side effect of steroid etc. Cortisone injections can also be used to treat backaches and pain that radiates from the spine to an arm or leg. 

However, cortisone injections are associated with a number of risks. These include: 

  1. Infection in the joints 
  2. Thinning of tissue and skin around the injection site 
  3. Pain and inflammation in the joint 
  4. Weakening or rupturing of tendons 
  5. Hypopigemtation of skin around the injection site 
  6. Blood sugar spikes – this is seen mostly in diabetic patients 

In most cases, these side effects are short-lived. Cortisone may also be held responsible for the deterioration of cartilage inside a joint. For this reason, doctors do not advise cortisone injections to be had more than 3-4 times in a joint. The minimum interval between two cortisone injections must be 6 weeks. When used judiciously, cortisone injections can greatly improve the quality of a patient’s life. Hence it is very important to get treated only by a qualified doctor and to completely understand the pros and cons of using this form of treatment.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3796 people found this helpful

In Your Third Trimester? How Should You Take Care of Your Baby?

Dr. Jaideep Malhotra 86% (10 ratings)
MBBS, MD - Obstetrics & Gynaecology
IVF Specialist, Delhi
In Your Third Trimester? How Should You Take Care of Your Baby?

Pregnancy is one of the most important period in a woman’s life. This is a time when she should indulge in the best of everything when it comes to diet, rest and exercise, depending on the recommendations of the doctor. As the pregnancy progresses, there are many myths and facts that take over. These usually reach a crescendo by the time the pregnancy reaches the third trimester. Let us find out ways and tips, which you can use to care for your baby and yourself during the third trimester of your pregnancy.

  1. Travel: This an often debated aspect that one has to consider, especially during the third trimester of one’s pregnancy. While many people say that it is not appropriate to travel during the third trimester, this really depends on the state of your health during this time. If you are suffering from problems like blood clot formation, then you may want to avoid travel as this can lead to blood clots due to long hours spent sitting in a flight or a train. Travel during the third trimester must also be avoided so as to avoid undue exposure to infections when you use public restrooms. This should be avoided, especially if you have fallen prey to infections in the beginning of the pregnancy. Also, long travel by cars should be avoided. If you have to travel, then you must stop often to stretch your legs on a regular basis.
  2. Movement of the Baby: One of the most important signs that shows you that your baby is thriving and is doing well is the movement of the fetus. This must be monitored and not ignored at all. It is important to keep in touch with your doctor regarding the number of movements that you should ideally feel during 24 hours. If you are not feeling anything close to that number, then you must have the same checked up by the doctor so that any complications may be unraveled on a timely basis.
  3. Sleeping: How you sleep also affects the health of the baby. You need to avoid sleeping on your back during the third trimester, as this can lead to oxygen supply problems. The uterus tends to become heavy during this part of the pregnancy and it can come to rest on the feotus in case you sleep on your back. This lead to a reduction or lack of the blood and oxygen supply to the baby. You should ideally sleep on your side, with a pillow to keep your legs at a proper level and support your aching back as well. You should also try and sleep on your left side as this promotes better blood flow to the baby inside.
1 person found this helpful

How Restless Leg Syndrome Can Be Controlled?

Dr. Pradyot Kumar Govil 88% (10 ratings)
MBBS, MS - General Surgery, Mch - Neuro Surgery
Neurosurgeon, Ghaziabad
How Restless Leg Syndrome Can Be Controlled?

Restless leg syndrome is a condition where the nervous supply to the lower legs (and sometimes hands) is affected. The person has a constant urge to move the legs due to the tingly sensation or the pins and needles sensation and so this condition is called as restless legs syndrome (RLS). It is almost never a standalone condition and is often associated with other nervous system conditions.
It is a progressive condition and aggravates with time. The patient may experience episodes of this disease. Most people might experience this problem at night due to which a lot of patients complain of disturbed sleep and restlessness while sleeping.

While there is no permanent solution to this condition, there are various home remedies and techniques which can help control the condition. Read on to know more.

  1. Trigger agents: Some people are able to identify triggers like caffeine or chocolate which induce the condition. The first step would then be to avoid using these, especially before sleeping.
  2. Exercise: Any form of exercise, which gives a good workout for the leg muscles is recommended. This could range from a 30-minute brisk walk to stretches depending on the person’s overall health status. This is known to induce a good sleep, reduce muscle tension and relax the mood. Choose yoga, gym, cycling, or any form which suits your overall health and schedule.
  3. Massages:Hot or cold massages, often used alternately, can help in relaxing the muscles. This also helps in reducing tension and improving overall sleep. The ideal time for the massage is the evening so that RLS does not affect during nighttime.
  4. Diet: A diet rich in vitamins and minerals can prove to be helpful. This is because proper muscle and nerve function requires various minerals like zinc, potassium, calcium, sodium, etc. Diet rich in these helps in improving muscle and nerve function and thereby control RLS.
  5. Sleep pattern: Sound sleep practices like having an early dinner, a quiet room free of digital media, optimal temperature, and relaxing ambience helps in a better sleep. This has shown to reduce the incidence of RLS and evidence of sound sleep.
  6. Medications: RLS can also cause mild to moderate pain in the affected legs, and so pain killers can be used once in a while if the pain is not bearable. These should be used only rarely and continued use can lead to stomach ulcers and bleeding. The above mentioned nonmedical methods should be tried before trying medications. Anticonvulsants have been used to control RLS if pain killers alone are not adequate. In more severe cases, antiparkinson drugs are used with great success. In case you have a concern or query you can always consult an expert & get answers to your questions!
3391 people found this helpful

Know Your Back or Lumbar Spine

Dr. Vishwas Virmani 91% (20446 ratings)
Physiotherapist, Noida
Know Your Back or Lumbar Spine

If we look at the human backbone or spine , we can see that the  vertebrae rest upon one another similarly to a stack of cotton spools .

The spine is divided into regions. There are seven vertebrae in the cervical region (neck), twelve vertebrae in the thoracic region (upper back), and five vertebrae in the lumbar region (lower back) ..

Beneath the lumbar vertebrae are found the sacrum and the coccyx. It is the lower back or lumbar and sacral regions that concern us most.

Each vertebra has a solid part in front, the vertebral body, and a hole in the back .When lined up as in the spinal column, these holes form the spinal canal. This canal serves as a protected passageway for the bundle of nerves which extends from head to pelvis-the spinal .Special cartilages, called the discs, separate the vertebrae. The discs are located between the vertebral bodies just in front of the spinal cord . Each disc consists of a soft semi-fluid centre part, the nucleus, which is surrounded and held together by a cartilage ring, the annulus or annular ligament.  The discs are similar to rubber washers and act as shock absorbers.  

The are able to alter their shape, thus allowing movement of one vertebra on another and of the back as a whole.The vertebrae and discs are linked by a series of joints to form the lumbar spine or low back. Each joint is held together by its surrounding soft tissues-that is, a capsule reinforced by ligaments. Ligaments can be likened to the stays that hold a mast in place on a sailing ship. If a stay were to give way, the mast will likely fall when subjected to extra strains.

Muscles lie over one or more joints of the low back and may extend upward to the trunk and downward to the pelvis. At both ends each muscle changes into a tendon by which it attaches itself to different bones. 

When a muscle contracts, it causes movement in one or more joints.Between each two vertebrae there is a small opening on either side through which a nerve leaves the spinal canal, the right and left spinal nerve . Amongst other tasks, the spinal nerves supply our muscles with power and our skin with sensation. In other words, it is through the nerves that we can move ourselves and feel temperature, pressure and pain. The nerves are really part of our alarm system: pain is the warning that some structure is about to be damaged or has already sustained some damage.In the lower part of the spine some of these nerves combine on each side to form the right and left sciatic nerves. The sciatic nerves service our legs, and when compressed or irritated, they may cause pain in the leg which often extends below the knee. This is then called sciatica.

Functions of the lumbar spine:

In animals that walk on all fours, the weight of their body is distributed evenly by DISC their four legs. Most of the time the spine is held in aIl more or less horizontal position and the compressive forces that exist in upright man do not occur.

In human beings, the spine is held in a more or vertical position, at least during waking and working hours. When we are upright, , lumbar spine bears the compressive weight of the body above it transmits this weight to the pelvis when sitting and to the feet when  standing, walking and running. Thus the lumbar spine, providing  flexible connection between the upper and lower half of the body protects the spinal cord and also has a greater function in weight  bearing. In the evolution of the horizontal-spine posture of animals to the vertical-spine posture of man, the discs between the vertebrae have adapted to support heavier weights. In addition, the  spinal column has developed a series of curves that ingeniously allow for better shock absorption and flexibility.

3 people found this helpful

What Is Piriformis Syndrome?

Dr. Vishwas Virmani 91% (20446 ratings)
Physiotherapist, Noida
What Is Piriformis Syndrome?

A common symptom of piriformis syndrome is pain along the sciatic nerve, so it is often thought that piriformis syndrome causes sciatica.

However, piriformis syndrome does not involve a radiculopathy - a disc extending beyond its usual location in the vertebral column that impinges or irritates the nerve root - so it is technically not sciatica.Instead, with piriformis syndrome, it is the piriformis muscle itself that irritates the sciatic nerve and causes sciatic pain.See What is Piriformis Syndrome?

The piriformis is a muscle located deep in the hip that runs in close proximity to the sciatic nerve. When the piriformis muscle becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to sciatica-like pain, tingling and numbness that run from the lower back, to the rear and sometimes down the leg and into the foot.

Supine piriformis stretches 

Lie on the back with the legs flat. Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand. Trying to lead with the ankle, pull the knee towards the opposite ankle  until stretch is felt. 

Do not force ankle or knee beyond stretch. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.Lie on the floor with the legs flat. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed , until stretch is felt. Do not force knee beyond stretch or to the floor. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body until stretch is felt. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

Typical features of any sciatica exercise program include:Core muscle strength. Many sciatica exercises serve to strengthen the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible. When patients engage in a regular program of gentle strengthening and stretching exercises, they can recover more quickly from a flare up of sciatica and are less likely to experience future episodes of pain.Specific diagnosis. Most exercise programs will be tailored to address the underlying cause of the patient's sciatic pain, such as a lumbar herniated disc or spinal stenosis. Doing the wrong type of exercise can worsen the sciatic pain, so it is important to get an accurate diagnosis prior to starting a program of sciatica exercises.

1. Piriformis Stretch: Laying on your back, place both feet flat on the floor with knees bent. Rest your right ankle over the left knee and pull the left thigh toward your chest.Hold stretch for 30 seconds. Repeat on the other side.Remember to keep the top foot flexed to protect your knee.

2. Seated Hip Stretch: While in a seated position, cross your right leg over your straightened left leg.Hug your right knee with your left arm, making sure to keep your back straight.Hold this stretch for 30-60 seconds, and then repeat on the opposite side.

3. Pigeon Pose Start in Downward-Facing Dog pose with your feet together: Draw your right knee forward and turn it out to the right so your right leg is bent and your left leg is extended straight behind you. Slowly lower both legs.Hold the position for five to ten breaths, then switch to the other side.

4. Self-Trigger Point Therapy: Performing self trigger-point therapy using a lacrosse or tennis ball can be very effective at delivering sciatica pain relief.All you have to do is find a painful spot in the glutes, place the ball at that location and then relax your body into the ball.Hold this position for 30-60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. The total time spent on this exercise should be between 5-10 minutes.

Practicing these four exercises once or twice a day can definitely bring you much needed sciatica pain relief.

3 people found this helpful

Simple Tests to Check the Shoulder,waist,hips and Knees mobility.try It Today !

Dr. Vishwas Virmani 91% (20446 ratings)
Physiotherapist, Noida
Simple Tests to Check the Shoulder,waist,hips and Knees mobility.try It Today !

Shoulder Mobility

Starting Position: 

Stand with your feet shoulder width apart and maintain good posture throughout the movement.

Movement: Raise your left arm, bend your elbow, and reach down across your back as fa ras possible. At the same time, extend your right down and behind your back, trying to bring your elbow across your back. Try to cross your fingers, upper hand over lower hand. Repeat with your arms in the opposite position.

Stretches: Behind Back Shoulder Reach; Overhead Triceps Rope Stretch; Arm Circles;Kneeling Reach, Roll, and Lift.

Simple Test to Check the Mobility of Your Waist and Knees.Try It Today !

Parallel Squat

Starting Position:

 Stand with feet shoulder width apart and weight evenly distributed through the entire foot.Movement: Slowly squat as low as possible, but not below parallel. Lower your hips as if you’re sitting in a chair. Keep your head neutral and eyes focused forward. 

Stop if your shoulders go beyond your knees, your knees travel beyond your toes, or your thighs reach parallel. 

Note: This is one of the more difficult movements, as it involves multiple joints.Make a note on your scorecard if you needed to make a modification in order to execute the movement properly.

Stretches: Forward Lunge; Over and Under Medicine Ball Squat; Standing Calf Stretch 

MODIFICATION: If you can’t complete this test without bending at the waist, modify by lifting your heels 1⁄2 inch to 1 inch by standing on aboard, widening your stance, or extending your arms horizontally in front.

Simple Test to Check the Mobility of Your hips.

Hip Rotation Starting Position: 

 Lie on your back with your hips and knees bent at 90 degrees.

Arms are fully extended with palms up.Movement: With your legs together, lower your legs to the floor to the left. Return to center and repeat to the right. Stop the rotation if either shoulder lifts or loses contact with the floor.

Stretches: Standing One Leg Rotation; Iron Cross; Lying Single Leg Cross over

3 people found this helpful

4 Best Dynamic Chiropractic Chest Stretches for Golfers

Dr. Vishwas Virmani 91% (20446 ratings)
Physiotherapist, Noida
4 Best Dynamic Chiropractic Chest Stretches for Golfers

I  Forward Lunge with Open Torso

Oblique flexibility is important for good posture and back function. When your obliques aren’t active, more stress is placed on the lower back. This stretch lengthens the oblique muscle and improves flexibility.

1.Engage your core to stabilize the spine and pull your shoulder blades together.Step forward with your left leg and keep a slight bend in the right knee behind you. Slowly shift your body weight onto the front foot and find your balance without wobbling. 

2.Raise your right arm high overhead. Avoid driving your hips forward Lower your hips toward the floor. Continue lowering your body to a comfortable position,or until your thigh becomes parallel to the floor. Return to the start position by firmly pressing off with the front leg.Repeat on the opposite side.

II  Triangle Pose

This basic yoga pose builds strength, stability, and balance. Don’t be intimidated by the degree of movement—it’s best approached as an ongoing experiment.Focus your mind on the steadiness of the feet and legs, the expansion of the torso, and the evenness of the arms and legs.

1.Begin with your feet about 3 feet apart.Turn your left foot in slightly to the right and your right foot out 90 degrees. Keep the center of the right kneecap in line with the right ankle. Raise your arms parallel to the floor,shoulder wide, palms down.

2.Exhale and extend your torso to the right directly over the leg, bending from the hip joint, not the waist. Rest your right hand on your shin or ankle. Stretch your left arm toward the ceiling and let your eyes follow the left hand. Stay in this pose for 30 to 60 seconds and repeat on the opposite side.1 2

EASIER: Use a block or stack of blocks along the outside of your foot for a more comfortable bend at the waist.

III   Side Overhead Reach on Stability Ball

The stability ball not only adds a balance component to this stretch, it allows you to create a greater angle along the entire side of the body you’re stretching.Use the stretch to add a bit of a challenge to your flexibility routine.

1.Lying on your right side on a stability ball, place your right hand on the floor beside the ball. Reach your right leg behind your torso with the outside of the foot on the ground. Cross your left leg over your right,and with a bent knee, place your left foot flat on the floor.

2.To move into the full position, reach your left arm up over your head.Straighten your left leg out and reach upward to feel the stretch along the left side of your torso. Hold for 20 to 30 seconds and repeat 3 times before switching sides.

IV  Dynamic Chest Movement

Dynamic movements prepare your joints for activity. The repeated muscle stretch and contraction provides a thorough warm-up through a wide range of motion. 

Golfers and racket sport players will appreciate the feel of this stretch.

1.Start with your feet shoulder width apart and your arms extended in front and parallel to the floor

2.Keep your arms extended and pull them back as far as possible. Return to the starting position to complete the movement. Repeat 8 to 10 times with a minimal pause between each change of direction.


It’s important to maintain good posture through out this exercise.Keep your eyes forward and your ears over your shoulders to avoid a forward head thrust.Perform before other chest stretches or in sequence with other dynamic movements


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