Latest news with #JournalofPhysicalTherapyScience
Mint
09-07-2025
- Health
- Mint
12 expert-backed tips to help you stop overthinking and increase productivity
Have you ever found yourself caught in a loop of thoughts only to feel stressed in the end? Overthinking is something many of us do without even noticing, especially when we are under pressure. It can slow down your work, make decisions harder, and leave you feeling mentally drained by the end of the day. The good news is, overthinking is a habit you can change. With the right strategies, you can train your mind to stay focused and calm. Here are some expert-backed tips to help you clear the mental clutter and make your day feel lighter and more manageable. Here are 12 simple and effective tips to help calm your mind and ease the cycle of constant worrying and overthinking: It is normal to think about problems, but doing it for too long can make you feel stuck. 'Try setting a time limit for how long you will think about a certain issue, maybe 10 or 15 minutes. After that, gently shift your attention to something else,' suggests psychiatrist and counselling therapist Dr Ruhi Satija. This helps prevent your thoughts from going on too long. Writing down your thoughts can be surprisingly powerful. It helps you identify what is really bothering you and brings clarity. You might even start to notice certain patterns or triggers. Over time, journaling makes it easier to manage those feelings. Many times, we overthink because we are afraid of making mistakes. But it is important to remember that no one is perfect. Everyone makes errors, and that is part of life. Accepting this can take some pressure off your mind and help you relax. Sometimes we get stuck seeing a situation in only one way. Try to look at things differently. Dr Satija says, 'Ask yourself if the problem is that big or not. A small change in how you see something can make a big difference in how you feel about it.' A change of environment can help clear your thoughts. Taking a short break, even for a day or two, can help your mind feel refreshed. It does not have to be far or expensive. Even a walk in a new park or spending time away from screens can give your brain the rest it needs. Head massages are not only relaxing, but they also help reduce tightness in the head, neck, and shoulders. These are areas where stress often builds up. According to a study in the Journal of Physical Therapy Science, regular head massages can help calm the body and mind. Yoga is a gentle way to relax both your body and mind. Child's Pose is a simple position that helps you feel grounded and safe. Spending a few quiet minutes in this pose can reduce stress and help you feel more centered. Yoga gives mental clarity. Music has a strong effect on how we feel. A study published in Psychoneuroendocrinology shows that slow and soothing music can lower your heart rate and help you feel calmer. You can also sing along to your favourite songs to help shift your focus from worry to enjoyment. Physical activity helps your brain release chemicals that reduce stress. You do not need a full workout, but just stretching, walking, or light exercise can help. Moving your body regularly can improve your mood and make your thoughts feel lighter. If you have a pet, spending time with them can be very comforting. According to Frontiers in Public Health, playing with or cuddling your pet can reduce feelings of stress and anxiety. Pets also help you stay in the moment, which is a good way to stop overthinking. Deep breathing is a simple technique that helps calm your nervous system. When you take slow, deep breaths, it tells your brain that you are safe. According to Brain Sciences, deep breathing helps balance your stress response and supports relaxation. Sometimes, talking to someone can make a big difference. 'Whether it is a friend, family member, or mental health professional, sharing your thoughts can bring relief,' explains Dr Satija. If overthinking is affecting your daily life, do not hesitate to ask for support.
Yahoo
09-05-2025
- Health
- Yahoo
All You Need Is A Medicine Ball And 20 Minutes To Sculpt Every Muscle Group
If you're looking to revamp your workouts, you might try different training methods or switching up your equipment. And with the rise of functional training and low-impact strength options that you can do at home or at the gym, medicine ball workouts are having a major moment. Instead of only grabbing (beloved) dumbbells and kettlebells, it's time to spice things up with a medicine ball. Once you do, there are oh so many benefits waiting for ya. 'Training with a medicine ball develops explosive power, increases body strength, increases speed, and provides more versatile movement in different planes,' says fitness coach Tatiana Lampa, CPT,. That's why many athletes train with a medicine ball. The versatility of the ball helps you nail down mechanics and ultimately perform better. Meet the experts: Tatiana Lampa, CPT, is an personal trainer, corrective exercise specialist, and creator of the Training With T app. Rebecca Stewart, CPT, is a personal trainer, mobility coach, and pain-free performance specialist. Gina Newton, CPT, is a personal trainer and holistic body coach. Medicine ball workouts are also great because they engage the *entire* body in all three planes of movement, says Rebecca Stewart, CPT, a personal trainer, mobility coach, and pain-free performance specialist. 'The majority of people complete exercises in only the sagittal plane (front to back and up and down movement like squats, deadlifts, and pushups), while neglecting the frontal (side to side movement) and transverse (rotational and twisting movements) planes,' she says. Training in all planes of movement helps reduce the chance of injury, especially in the case of balance, coordination, and core strength, says Stewart. In fact, medicine ball workouts significantly improve static and dynamic balance which is key for preventing falls and instability, found a study in the Journal of Physical Therapy Science. Another perk: Most medicine ball exercises have little to no impact, making them ideal for all fitness levels—especially women ages 30 to 60 looking for joint-friendly, total-body conditioning that still packs a punch. So, it's no wonder these powerhouse tools are trending in functional fitness, right? If you're a newbie, grab a light ball that weighs 4 to 6 pounds. If your goal is speed, start with a light ball that weighs 4 to 6 pounds. If your goal is power, use a heavier ball that weighs 8 to 12 pounds. Now, you may be wondering…why can't I just use plain hand weights for these exercises? They are both weighted tools, but there are major differences in what you can do with them. 'You can't slam the weights to generate power the way you can with a medicine ball,' Lampa says. 'You are definitely working muscles differently with weights and the medicine ball in different planes.' Build functional, full-body strength. Medicine ball exercises mimic real-life movements, helping you develop strength that's useful both in and out of the gym. Boost power and explosiveness. Throwing, slamming, and tossing a med ball trains your body to generate force quickly—a key ingredient for athletic performance. Improve core stability and coordination. Nearly every move challenges your abs and forces your body to work as one strong, connected unit. Add fun and variety to your workouts. Mixing up your routine with dynamic med ball drills keeps training fresh and keeps motivation high. Ready to power up your workout with all those perks? Below, the best medicine balls and exercises for challenging your entire body and building explosive power, recommended (and demonstrated!) by Lampa herself. Yes4All 10-40 lb Medicine Ball ProsourceFit 5-50 lb Medicine Ball Check out our full guide of tested and vetted best medicine balls for more info and picks. Time: 18 to 25 minutes | Equipment: 8 to 12 pound medicine ball | Good for: Total body Instructions: Choose six moves below. Do as many reps as you can in 45 seconds, then rest for 15 seconds. Repeat that three to four times. Then continue to the next move. Why it rocks: This move targets your glutes, quads, core, and upper body, says Gina Newton, CPT, a personal trainer and holistic body coach. "It also elevates your heart rate for a killer cardio workout." How to: Stand with feet hip-width, holding a medicine ball. Lower the medicine ball to the floor and press into it with both hands as you jump (or step) legs back into a high plank. From here, quickly jump feet towards the ball, into a squat position. Drive through heels to stand back up, squeezing glutes and returning medicine ball to starting position. That's 1 rep. Why it rocks: Kneeling medicine ball slams are an awesome exercise that develop rotational core strength. That skill is important for everyday functional movements, says Stewart. They also work your glutes, quads, hamstrings, calves, lats, core, chest, and shoulders, so you really get a bang for your buck. How to: Stand in a lunge position with left leg front, holding a medicine ball near right hip. Circle ball up and overhead to forcefully slam down toward outside of left leg as hard as possible. Pick up ball. That's 1 rep. Why it rocks: Looking for a low impact move with big results? Newton says bent-over medicine ball rows are your go-to because they work your upper back, chest, and arms, while also silently torching your legs and glutes. How to: Grab a medicine ball and stand with feet shoulder-width, knees slightly bent. Bend over from hips until back forms a 45-degree angle with floor. Row medicine ball up close to chest, squeezing shoulder blades together. Pause, then lower back to start. That's 1 rep. Why it rocks: This is a great move for athletes to develop dexterity and proprioception (AKA the perception of location, movement, and action of your body parts), says Stewart. It also targets your glutes, quads, hamstrings, calves, and core. How to: Stand in a wide split stance, holding ball at chest. Bend both knees to lower into a lunge, simultaneously moving ball to inside of front leg and quickly pass it under leg from hand to hand. Pass ball back over leg as you straighten both legs. That's 1 rep. Why it rocks: The weight of the ball increases the load on your core to fire up your abdominals, says Stewart. How to: Lie on back with knees bent. Hold medicine ball directly above chest. Curl upper body, and at top of crunch, rotate torso so left elbow meets right knee. Extend left leg simultaneously, while pedaling. Return to start and repeat on other side. That's 1 rep. Pro tip: Engage your lower abs to ensure you're not overcompensating with your hip flexors, says Newton. Why it rocks: The deadlift is a great compound lift, meaning it works muscles across multiple joints in your body, says Stewart. "For this move, you can expect your glutes, hamstrings, quads, and lats to be on fire." How to: Hold medicine ball with arms extended in front of thighs. Stand with feet hip-width and knees slightly bent. Engage core. Maintaining a soft bend in knees, bend at hips, and lower torso until it's almost parallel to floor. Pause, then squeeze glutes and raise torso back to starting position. That's 1 rep. Why it rocks: By setting the ball on the floor between reps you start from a dead stop and have to increase your speed and strength from the floor with no assist from momentum, says Stewart. The move also strengthens your glutes, hamstrings, quads, and lats. How to: Hold medicine ball at arm's length in front of thighs. Stand with feet hip-width and knees slightly bent. Engage core. Softly bend knees, hinge at hips, and lower until thighs are almost parallel to floor. Pause, then squeeze glutes and raise torso back to starting position. That's 1 rep. Why it rocks: 'I love this move for the cardio aspect and the core work,' says Newton. It also works the quads, glutes, and hamstrings, she says. How to: Stand with feet together and hold medicine ball in front of chest. Keeping core tight and chest tall, hop right knee up so high that it touches medicine ball. Lower right leg, and immediately hop left knee up to touch medicine ball. Lower left leg. That's 1 rep. Why it rocks: This is a lower impact variation of high knees that fires up your core for stability. Not to mention, you're also working your shoulders, obliques, hip flexors, and glutes. How to: Stand on right leg, left leg placed behind you with toes balancing on floor. Hold medicine ball out in front of you, so it almost forms a straight line with back leg. Drive left leg toward chest and bring medicine ball down to meet it. That's 1 rep. Why it rocks: 'This is extra tough on the core because the medicine ball throws off our stability,' says Newton. 'This is primarily working the core, but also benefits the upper body, glutes, hamstrings, and quads.' How to: With hands pressing into medicine ball on floor, start in a high plank position.. Body should form a straight line from head to ankles. Keeping core tight and back flat, bend right knee and raise it toward chest. Reverse movement to return to start, then repeat with left leg. That's 1 rep. Why it rocks: This move is extra tough on your glutes because the added weight requires you to engage your bum while lowering down in order to stay stable and supported, says Newton. The move also requires killer balance. How to: Stand on left leg with right leg bent and foot in line with left knee. Hold a medicine ball in front of chest. Extend bent leg and press ball forward while squatting as far as you can. Driving through left heel, stand up and bring ball back to chest. That's 1 rep. Why it rocks: When you lift one arm off the floor to tap the ball, that causes your core to work overtime to keep you stable, says Stewart. "This is a full body move that you'll feel primarily in your core, back, and shoulders." How to: Place medicine ball near fingertips and lower into a forearm plank, elbows directly below shoulders, legs shoulder-width straight behind, spine neutral, abs and glutes engaged. While keeping body still, tap ball with right hand. Place right forearm back on floor. Repeat on left side. That's 1 rep. Why it rocks: 'Adding a deficit to your pushup increases the range of motion, which in turn increases your strength and flexibility,' says Stewart. The move also targets your chest, biceps, triceps, back, and core. How to: In a high plank position, place right hand on top of medicine ball and left hand on floor, feet shoulder-width. Do a push-up, lowering chest until left arm forms a 90-degree angle. Once back to a high plank, roll ball from right to left hand. Repeat movement on left side. That's 1 rep. Why it rocks: This move is an excellent antidote to a sedentary lifestyle and can combat tight hips and lower back pain, says Newton. How to: Sit on floor with knees bent and feet in air, parallel to floor. Hold medicine ball in front of chest. Lean back so torso is at a 45-degree angle to the floor. Brace core and rotate left as far as you can. Pause, then reverse your movement and twist to right side as far as you can. That's 1 rep. Pro tip: Modify with feet resting on the floor if needed for support. Why it rocks: The medicine ball allows you to work through a greater range of motion than a traditional pushup, says Stewart. That creates added upper body challenge. How to: Place medicine ball under one hand, and place knees on floor. When upright, ensure body is in a straight line from head and shoulders to knees. Slowly bend elbows and lower body down until left arm is at a 90-degree angle. Pause, then press up to return to start. That's 1 rep. Why it rocks: Adding a medicine ball to your situp increases the intensity while building strength in your core and hip flexors, says Stewart. How to: Lie face-up on floor, knees bent and feet planted flat. Hold medicine ball in both hands in front of chest. Raise to a sitting position, keeping ball steady. Slowly roll down to lower torso to starting point. That's 1 rep. Why it rocks: This is an extra tough move because it trains balance and stability while simultaneously strengthening your core, adductors, and legs, says Stewart. How to: Lie face-up on floor, holding a medicine ball between your hands above chest. Bring knees into chest, shins parallel to floor. At the same time, lift torso and bring arms overhead and toward legs. Place the medicine ball on shins. Pause, then lower torso to floor while balancing the ball on shins. Then rise back up, and grab the ball. That's 1 rep. Why it rocks: This is a small movement, but the weight of the ball engages your upper abdominals, chest, and shoulders, says Newton. How to: Lie face-up on floor, and bring legs into air, creating a 90-degree angle with floor. Hold medicine ball above head. Lift shoulders off floor, reaching ball toward feet. Reverse movement to return to start. That's 1 rep. Pro tip: Avoid using momentum so you properly activate your core and use it to stay in control, Newton says. Why it rocks: 'The addition of an overhead press at the top of the situp makes this a great complex exercise to strengthen your core, hip flexors, and shoulders,' says Stewart. How to: Lie face-up on floor with knees bent and feet planted flat. Hold medicine ball in both hands in front of chest. Raise torso to a sitting position, then extend medicine ball overhead. Slowly lower ball down to chest, then lower torso to starting point. That's 1 rep. Pro tip: Level up the upper body challenge with a heavier medicine ball, Newton says. Why it rocks: This is a super challenging move that strengthens your core, hip flexors, and the deep abdominal muscles, says Stewart. How to: Lie face-up on floor with legs and arms straight. Hold medicine ball in both hands above chest. In one movement, lift torso and legs and reach ball as if you're trying to touch toes, creating a "v" in the air with torso and legs. Slowly lower back down to starting position. That's 1 rep. Why it rocks: Unilateral exercises are important to maintain balance in the body and ensure that one side isn't working harder than the other, says Stewart. Plus, this move torches your glutes, hamstrings, lower abs, and quads, she says. How to: Lie face-up on floor with arms out to sides, knees bent, and feet hip-width. Place medicine ball under left foot and, keeping thighs aligned, straighten and elevate right leg so that toes point up. Squeeze glutes to lift hips evenly off the floor, then lower. That's 1 rep. Why it rocks: This move engages muscles all over and also boosts cardiovascular strength, coordination, and balance, says Stewart. How to: Hold medicine ball in front of chest, standing with feet hip-width and planted flat on floor. Cross right leg behind left leg while bending left knee into a half-squat position. Keep medicine ball in front of chest. Then, repeat in other direction. That's 1 rep. Continue alternating side to side. Why it rocks: By increasing explosive power, this move helps boost your overall athletic performance, says Stewart. Your glutes, adductors, hamstrings, quads, and calves are all in on the action. How to: Stand with feet hip-width, toes pointed forward, holding medicine ball in front of chest. Bend knees, then explosively jump as high as you can. Land softly on balls of feet and immediately lower into next squat. That's 1 rep. What weight medicine ball should I use? It depends on your goals—but a good rule of thumb is picking a weight that challenges you without wrecking your form. For most strength and power exercises (like slams or throws), start with something between six and 12 pounds. If you're using the ball for core work or high-rep moves, go even lighter (trust—you'll still feel the burn). You want the ball to feel heavy enough to work, but not so heavy that you lose control mid-rep. Can you build muscle with a medicine ball? Short answer: heck yes! While a medicine ball won't completely replace heavier resistance training, it's an awesome tool for building power, coordination, and functional muscle. Moves like med ball slams, rotational throws, and weighted squats light up multiple muscle groups at once, helping you get stronger in a super dynamic way. Plus, it can be way more fun than another set of dumbbell curls or plain ol' lunges. What's the difference between a slam ball and a medicine ball? Think of a slam ball as the tougher, grittier cousin of the medicine ball. While certain designs can look super similar, slam balls are specifically designed to be thrown, slammed, and abused—they're made with a thicker, and importantly: non-bouncy, so they don't ricochet off the floor (or your face). Traditional medicine balls, on the other hand, are usually lighter and a little bouncier, making them You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Indian Express
07-05-2025
- Health
- Indian Express
Five most common habits that could contribute to body pain after waking up
Waking up with body aches and pains is something many people experience regularly. Whether it's a stiff neck, sore back, or aching joints, these pains can make starting the day a struggle. While it might be tempting to blame it on a poor night's sleep or ageing, certain morning habits could be contributing to the discomfort. From how you sleep to your morning routine, small changes can have a significant impact on your body's condition when you wake up. But which habits are most likely causing the pain? To help uncover the potential culprits and explore ways to address them, spoke to an expert. Five most common morning habits that could contribute to body pain after waking up Dr Palleti Siva Karthik Reddy, consultant, Internal Medicine at Koshys Hospitals, mentions, 'Waking up with body aches and stiffness is not just a sign of aging or overexertion — it can often be traced back to poor morning habits that affect posture, circulation, and muscle recovery.' Here's a breakdown by Dr Reddy of what might be causing your morning body pain and how you can prevent it: Common Habit What the Science Says Solution Sleeping in the Wrong Position: Sleeping on your stomach or without proper pillow support can misalign your spine, leading to stiffness. A study in the Journal of Physical Therapy Science found that misaligned sleeping positions increase the risk of chronic musculoskeletal pain. Sleep on your side or back with a supportive pillow and mattress that maintain spinal alignment. Sudden, Jarring Movements After Waking Up: Jumping out of bed too quickly can shock your muscles and joints. According to Harvard Medical School, sudden movements trigger a stress response, causing muscle tension and stiffness. Take 30–60 seconds to transition from lying down to sitting up. Stretch your arms, neck, and lower back before standing. Skipping Morning Hydration: Dehydration can lead to muscle cramps and joint stiffness. A study in the American Journal of Physiology states that even mild dehydration can increase muscle soreness and inflammation. Drink a glass of water upon waking. Consider electrolytes if you frequently experience muscle cramps. Not Stretching or Mobilising the Body: A sedentary morning routine can leave your muscles stiff and joints locked up. Research in the Journal of Applied Physiology found that morning dynamic stretching improves circulation, reduces stiffness, and enhances mobility. Try gentle morning stretches like Cat-Cow, Seated Spinal Twist, and Standing Forward Fold. Poor Sleep Quality and Lack of REM Sleep: Inadequate sleep prevents proper body repair, leading to inflammation and pain. A study in Sleep Medicine Reviews links poor sleep to increased pain sensitivity due to elevated inflammatory markers like C-reactive protein (CRP). Maintain a consistent sleep schedule, avoid screens before bed, and consider magnesium or melatonin supplements (consult a doctor first). Could body pain after waking up point to other serious health issues? Dr Reddy stresses that while morning stiffness is common, persistent pain may signal an underlying condition such as rheumatoid arthritis (autoimmune joint inflammation), fibromyalgia (chronic muscle pain and fatigue), osteoarthritis (cartilage wear and tear), or sleep apnea (poor oxygen supply leading to muscle soreness). It's important to see a doctor if the pain lasts more than an hour after waking up, is accompanied by swelling, numbness, or tingling, or worsens over time, interfering with daily activities.
