‘Agar aapke muscles strong nahi hain…': Bhagyashree reiterates the importance of spinal stability and good posture as one ages
The latest installment of Bhagyashree's 'Tuesday Tips' on Instagram delves into spinal stability, which is crucial in strengthening back muscles and improving posture. As part of the same, the actor shared three exercises she regularly does in her home gym to stay fit and healthy.
'Agar aapke muscles strong nahi hain, bone density ko barkarar rakhna mushkil hota hai (If your muscles aren't strong, it becomes difficult to maintain bone density),' she said in the video, adding that it is imperative to exercise along with increasing one's calcium intake to prevent osteoporosis.
'As you age, the fear of falling down and breaking your bones increases with decreasing bone density. The way to keep osteoporosis at bay is to keep working those muscles, helping to lubricate joints by increasing calcium and collagen intake. But more essentially exercising, because that is what will increase bone-building cells and reduce the porosity of bones,' she captioned her post.
Talking about the importance of strengthening back muscles, yoga expert Anadi Sharma said spinal stability is foundational in yoga — it supports physical balance and energetic alignment. 'A strong, stable spine is key to maintaining good posture, preventing injuries, and allowing free flow of breath and prana,' he explained.
According to him, the exercises Bhagyashree practices — planks, glute bridges, and dynamic stretches — mirror many asanas that engage the core and back. These movements strengthen the deep stabiliser muscles around the spine, improve posture, and help the body remain centred throughout daily activities. For anyone living a sedentary lifestyle, they're incredibly effective in realigning and re-energising the spine.
Further shedding light on spinal stability, fitness expert Deepika Sharma said it goes beyond just a stiff back or six-pack abs — it's about integrated control. 'Your spine is the central pillar of your body, designed for mobility, not rigidity, but it also needs support from the surrounding musculature to function safely under load, stress, or repetitive use,' she shared.
• Neuromuscular control — your brain's ability to fire the right muscles at the right time
• Co-contraction of core muscles — especially the transverse abdominis, multifidus, and pelvic floor
• Dynamic adaptability — the spine's ability to stay stable even during movement or sudden force
Sharma said that it's not just about back health, but an effort to improve posture, athletic performance, injury resilience (especially for the lower back and hips) and even breathing and digestion by improving core pressure regulation.
Planks activate the deep core muscles (not just rectus abdominis), promote isometric stability (your body resists movement, which trains endurance in spinal stabilizers) and can be progressed easily: forearm planks, side planks, plank with arm lifts, etc. A strong plank results in a spine that can handle load without compensation or collapse.
Glutes are essential stabilizers for the pelvis, which directly supports spinal alignment. It helps combat anterior pelvic tilt, often caused by long hours of sitting and strengthens posterior chain (glutes, hamstrings) without spinal compression. Weak glutes means lower back overwork means pain and compensation patterns.
Improve joint mobility in hips, shoulders, and thoracic spine — reducing compensatory strain on lumbar spine, and preps the nervous system for safe movement by activating stabilizing muscles through range of motion.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
3 hours ago
- Hindustan Times
Doctor shares 5 Indian foods that help lower bad cholesterol naturally: ‘Heart health begins in kitchen'
Struggling with high cholesterol and looking for natural ways to manage it? Instead of relying solely on medications, turning to your kitchen might be a smart first step. In his May 29 Instagram post, Dr Sumit Kapadia, vascular surgeon and varicose vein specialist, shares five everyday Indian foods that can help lower LDL or "bad" cholesterol levels while supporting overall heart health. (Also read: Cardiologist shares how to protect your heart at every age: Smart habits to build in your 20s, 30s, 40s and beyond ) "I often remind my patients: heart health begins in the kitchen. Cholesterol buildup can silently damage your arteries until it's too late. But the good news? Your everyday Indian diet has powerful tools to fight LDL cholesterol naturally," Dr Sumit wrote in the caption. Here are 5 Indian foods Dr Sumit recommends to help protect your heart: A post shared by Dr Sumit Kapadia (@drsumitkapadia) Packed with soluble fibre, methi helps bind cholesterol in the gut and blocks its absorption. For best results, soak the seeds overnight and consume them in the morning. Surprisingly, coconut can be heart-friendly when used mindfully. Whether as oil or grated, it may help raise good cholesterol (HDL), which in turn helps balance out LDL. This underrated superfood is rich in mucilage, a gel-like substance that traps cholesterol and helps flush it out of the body naturally. These fruits are high in pectin and antioxidants, supporting liver function and helping to lower cholesterol over time. Pick whichever is local and in season. A staple in Indian kitchens, garlic is known to lower total cholesterol and blood pressure. Just 1–2 raw cloves a day can have powerful effects. Tip: Want to lower your LDL without giving up your favourite cultural foods? Start with small changes, be consistent, and let food be your first medicine. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Economic Times
3 hours ago
- Economic Times
Woman reveals how she lost over 75kg with her ‘Nozempic' diet: No jabs, just 5 simple lifestyle rules
Sarah Jane Clark lost over 75kg without weight-loss jabs, crediting her 'Nozempic' lifestyle—walking daily, eating clean, and ditching processed foods. After years of bullying, food addiction, and serious health warnings, she turned her life around. (Screenshot: Instagram/stepbystepwithsarahjaneinsta) After enduring years of brutal bullying and heartbreaking taunts—being told she'd 'be pretty if she wasn't so fat'—Sarah Jane Clark, now 53, is the face of what she calls the 'Nozempic' revolution. While many are turning to weight loss injections, Sarah Jane took a different route, rooted not in medication but in five sustainable lifestyle shifts. And the transformation was anything but ordinary. Weighing in over 130 kg, Sarah Jane had become dependent on sugar from a young age, her mornings starting with Cadbury buttons and Coca-Cola. She says emotional neglect and a sugar-rich upbringing created a deep-seated food addiction. Speaking to Sun Health , she recalls how her childhood was littered with micro-traumas about her appearance: boys telling her she had 'rugby player legs' or that she 'could be pretty if she weren't fat.' These comments stuck, burrowing into her subconscious. Despite trying the Cambridge Diet in her teens, her addiction to sweets prevailed. By 25, her body was failing—her periods had stopped, she was diagnosed with PCOS, suffered chronic fatigue, and was warned she wouldn't make it to 40. That was the turning point. 'Doctors told me I was eating myself to death,' she told. It wasn't a jab or a crash diet that turned her life around—but five simple rules, what she now refers to as her Nozempic diet . Sarah Jane's initial changes were modest: 30-minute walks and more water. She stopped ordering takeaways and began eliminating processed foods. 'If a food had more than five ingredients, I didn't eat it,' she says. It wasn't a diet, she insists, but a change in mindset—one that got stronger with each small victory. 'The healthier I became, the healthier I wanted to be,' she recalls. Over time, the results were stunning. Within 16 months, she had lost 7 stone. After giving birth to her two children, Chloe and Jack, she maintained the momentum. From a size 28, she slimmed down to a size 10. But the changes weren't just physical—Sarah Jane also found the confidence to reclaim her identity and her life. What began as daily walks evolved into a full-blown fitness journey. Today, Sarah Jane has completed 50 half-marathons and two London Marathons. Her fitness brand, Step by Step With Sarah Jane , now inspires others to transform without medical intervention. 'I was told I wouldn't live to see 40. For my 40th birthday, I ran a 5K Race for Life,' she says proudly. Now at a healthy 62kg, she's been at her goal weight for five years—and even found love along the way. She met her now-husband Paul Flounders through their mutual passion for running. 'He said I was amazing,' she says. 'I couldn't believe he thought that. I never saw myself that way.' While weight loss injections have gained a following, Sarah Jane urges caution. 'You can't just inject yourself and love yourself,' she says, warning that many people treat the jab as a fix-all without addressing the psychological roots of food addiction. 'I see people on jabs still eating crap food. It's not the miracle people think it is.' Her five simple rules? Walk 30 minutes daily, drink more water, eliminate ultra-processed foods, find joy in exercise, and skip the jabs. 'Educate yourself about what you're eating. Read the ingredients. And if food has more than five ingredients—don't eat it,' she advises.
Hindustan Times
4 hours ago
- Hindustan Times
Dentist says 'straws might be worse for you than you think', warns against using them for this reason
Many of us reach for straws out of habit or convenience, thinking they're a safer way to enjoy drinks without staining our teeth or harming our enamel. Dentist Dr Seb Lomas warns that using straws could actually contribute to dental issues you wouldn't expect. Here's why it might be time to reconsider this everyday habit. (Also read: Dentist reveals 5 most common brushing mistakes that could be ruining your oral health: 'Don't forget your tongue' ) In his May 9 Instagram post, Dr Seb says, 'Did you know that using straws too often can actually be an issue for your myofunctional routines?' He uses a regular straw as an example to explain his point. 'Think about how you use a straw, whether it's for water, juice, or smoothies. You place it in your mouth, suck your cheeks in, pull your lips down, and create negative pressure. That backward-sucking motion can actually pull the tongue out of its natural position. Over time, this can interfere with the way you swallow because you're relying on air pressure instead of proper tongue posture.' A post shared by 🦷 Dr Seb | Biological Dentist (@biological_dentist) Dr Seb explains that in the field of myofunctional therapy, the goal is to have both the tip and back of the tongue positioned high in the mouth while swallowing, without engaging any unnecessary facial muscles. "We want the swallow to happen naturally, without the cheeks or lips doing extra work," he says. Interestingly, he points out that there are specially designed straws that promote what he calls the "perfect swallow." These straws make it impossible to use incorrect muscle patterns and instead encourage proper tongue positioning during swallowing. "The best way to use a straw," he adds, "is to suck the liquid into your mouth, then remove your lips from the straw and swallow normally. That way, you're ensuring your muscles stay in balance and you're promoting a healthy, natural swallowing technique." Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
