| orthopedic problems, like pain and stiffness in the joints, | | | | playing ball, skiing or swimming where you use your |
| muscles and back, are not due to any specific disease | | | | whole body will give the same positive effect and in |
| in progress. Such problems are mostly symptoms of | | | | addition they will strengthen your condition. Activities like |
| wearing, small injuries and tense muscles. The | | | | jogging or cycling are good for your lower body, but |
| problems rise because of wrong use of the body | | | | they must be combined with activities that also |
| during work and spare time. They also rise because of | | | | strengthen your upper body. |
| constant stress and lack of rest. However, if | | | | - Take a few minutes to stretch out every day. Have |
| something is not done to treat such simple problems, | | | | also a good session of stretching exercises at last |
| they can over time evolve into a more serious | | | | every third day. It is important to take time to stretch |
| condition or damage.Here are some simple advices to | | | | out every part of your body in every natural direction. |
| avoid or cure such orthopedic problems. | | | | If your back or some limb is excessively curved or |
| - Variate the way you sit or stand during work and | | | | bended toward one particular direction, it is important to |
| other activities. Any position will exert pressure at | | | | stretch out enough time in the opposite direction. Yoga |
| certain areas of your body and restrict the flow of | | | | is a good way of stretching out. |
| blood and lymph through these areas. There is no | | | | - You must take some time each day to stress down |
| sitting and standing position that are so physiological | | | | to lessen unnecessary tension in your muscles. Sitting |
| correct that it should be held a long time. Frequent | | | | down some time and listen to calming music each day |
| variations of your position will ensure that no body | | | | can help you to stress down. Some daily meditation is |
| area will get a restricted blood flow over a long time. | | | | a good method of reducing the stress level. Taking a |
| - You should however avoid working positions that | | | | siesta in the middle of each day is still another method |
| exert excessive burden on specific body areas, for | | | | of relaxation and stress reduction. Having a regular |
| example position where you must lean forward so | | | | good nights sleep of around 7 hours after each day |
| that your back is heavily strained. Also avoid positions | | | | will also reduce your stress level. |
| that heavily restrict the blood flow in a body area. If | | | | - Massaging stiff and painful areas can help to give |
| you for example sit on a too high chair, the front rim of | | | | relaxation, increase flexibility, increase blood flow and |
| the chair will press heavily up into your thighs and the | | | | speed up the healing process. You can massage |
| blood flow to your legs will be heavily restricted. | | | | yourself or let a friend do it. Using a liniment or ointment |
| - Take a break at regular intervals where you walk a | | | | that smoothes the massage movements, alleviate pain |
| little around. This can often be done without interrupting | | | | and stimulate blood circulation will increase the |
| your work. Most people have activities during the day | | | | efficiency of the massage. You should always |
| that require sitting, walking and standing. Just blend | | | | massage in the direction of the blood flow. During the |
| these activities throughout the day. | | | | massage, use light pressure at the beginning and |
| - When you are doing heavy work of any kind, do not | | | | gradually increase the force, but do never massage so |
| have a heavy work load at the same body parts for a | | | | hard that it feels uncomfortable. |
| long time. Try to switch between task so that you | | | | - A good diet will give your joints and muscles greater |
| variate your work load. | | | | resistance against damage and stimulate to faster |
| - Do not do heavy work or lifts that you are not | | | | healing of small damages that occasionally occur. Food |
| accustomed to by training or practice. If such work is | | | | containing omega-3 fatty acids are especially valuable, |
| necessary, find someone to help you to alleviate the | | | | like fish, seafood, marine oils, flaxseed oil and olive oil. |
| burden, try to divide the work in smaller pieces or find | | | | Certain supplements of natural substances and herbs |
| some tools to lessen the burden. | | | | may give valuable stimulation of the healing processes |
| - Have some exercise for your muscle strength at lest | | | | in muscles, joints and bone structures, for example: |
| every third day. Weight-lifting is a good method of | | | | marine omega-3 poly-unsaturated oils, glucosamine, |
| training up your muscle strength. You do not need to | | | | chondroitine, hyaluronic acid, methylsulfonylmethane, |
| train with very heavy heights to make your muscles | | | | vitamine-E, vitamine D, vitamine B3, vitamine C, coral |
| and joints much more resistant against wearing and | | | | calcium, magnesium, boron, silica, Boswelia serrata, |
| injuries. Moderately heavy weights that everyone can | | | | ginger, cat's claw, turmenic and grape seed extract. |
| lift is good enough for this purpose. Sport activities like | | | | |