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​Old age related knee & back problems

Butterfly exercise
Cobler stretch
Groin stretch

My experience and treatment of damaged Knees.
Muscle strengthening and physiotherapy sessions can help you reduce benign joint hyper-mobility.  

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Neck stretch










​​

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*Neck- Push up exercise: 
​This exercise besides stretching the neck is to strengthen the fingers, hands, wrists and upper arms, also effective for the legs and buttocks
Fish pose & Whale pose are derived from this exercise.                                                      
Neck- Push up exercise
1. Lie on the back with heels as far as possible with bended knees, hands beside both sides of the head.                                                                    
2. Push down with your hands and feet. Raise your body a little (6”to8”) distance from the floor. Hold for a count of 1.                                                                                            3. Arch your neck s
o that the top of the head rests on the floor.                                                 
4. Raise your body as far as possible. Hold for a count of 10. Lower your body slowly by lowering the back first and then the neck. Repeat.                                                                      
 5. Do these movements 3 times. Once when the body is only pushed up and twice when the neck is arched.                                                                                                                    
 Benefits: 1. Hands can be used to push up by resting them on the ground, or this exercise can be performed by the fingertips to strengthen the fingers.                                                            
2. The first movement of raising the whole body a little is to ‘warm up’.                                          
3. The full exercise is done by the neck arched up and head top touches the floor. Keep your knees together when lifting the body. This strengthens the legs and buttocks.
When you push hard with your hands or fingers, it will help strengthen your hands, wrists and upper arms.                       
4. Arching movements of the neck strengthen the neck.

Treated with Combined therapies
Even after being regular in my workouts, at the age of 76, I have reduced my knee pads and some points in the knee bones specially, in my left knee, resulting in my limping, unable to stand even for 5-10 minutes at a stretch, which restricted my movements even going out of the house for an hour or so, was a great problem. This was all due the overuse of the leg & knee muscles and joints. My knees were painful and it was as if some weight was on them, the legs were lifeless and heavy. I got my X-rays done and consulted an Orthopedic. He was surprised to see my report and told me how was I able to take even a step with such a damaged and inflamed knees. Though, he and my Physiotherapist were amazed by the flexibility of my body, which is the result of my 'Workout Plan’.
Treatment given for the damaged knees 
(i) 10 physiotherapy sittings, after that I was suggested
(ii) To have hot bottle treatment for the knees, and
(iii) To take  a gentle massage on the inflamed knees with muscular- relaxant ointment.
(iv). Basic stretching and strengthening leg exercises to strengthen my bones, groins and muscles were taught. 
(v) For the pain, pain killer tablets were prescribed, which luckily I did not need due to my pranayama.
(vi). Advised to maintain my weight and to be careful about diet.


Physiotherapy Exercise:
1. Sit on the edge of a bed or on a chair, keep your back straight and with your knees on the edge of the chair or bed. Raise your right leg to the level of the bed or chair. Hold for few seconds. Slowly lower you’re your leg to the original position. Now do the complete exercise with your left foot. This completes the first exercise. Repeat the whole process 3 times.
2. Lie on your back straight with arms at your sides. Put a pillow or rolled towel under your knees. Gently and firmly push down your right knees into the pillow. Hold. Then release. Now push down your left knee on the pillow in the same way. Repeat 3 times.
3. Lying on your back place the pillow under your knees as before, slowly raise your right lower leg to the body level. Stretching the foot towards the body. Feel the stretch and release. Do the stretch with your left leg. Repeat 3 times.
4. Lying as above, place the pillow under your heels. Press the right heel on the pillow with your foot towards the body. Experience the stretch. Hold and release. Now do this stretch with your left leg to complete the exercise. Repeat 3 times.
5. Staying in the same position as above, bend your knees and join them. Put a pillow between your knees. Now press the pillow with your knees. You can feel the pressure. Hold for a few seconds and then release.
Repeat this stretch 3 times.
 If you are up-to it, you can try the following exercise:
6. Lie on your back with legs straight in front. Raise your right leg and put it over the thigh of the left leg. Now raise your left leg straight as far as you conveniently can. Feel the pressure, hold and then lower the leg. Repeat the raising of the left leg 3 times. Slowly come to the original position with both legs straight.
Relax.     
Now put your left leg over your right thigh and raise the right leg. Repeat the raising 3 times.
These exercises if done carefully and regularly can give relief to knee pain and assist you walk properly.

After Physiotherapy sittings I was at least, able to walk properly with less pain and uneasiness.
Besides this I continued by Workout plan with the doctor’s consult, eliminating those activities which strain or put pressure on the damaged kn
ees (e.g. Sit in an asana, jumping, and vigorously jogging).
After two months of religiously following the prescribed treatment and exercises my legs are strong enough to keep me straight in my walk, and I can now stand for almost two hours at a stretch, with intermediate ​
After two months of religiously following the prescribed treatment and exercises my legs are strong enough to keep me straight in my walk, and I can now stand for almost two hours at a stretch, with intermediate sitting for 2 minutes, without any strain on my knees.
The inflammation has gone but the pain which has reduced much, is still there when I overexert my knees. I have to be careful while walking or sitting on the floor.
The exercises suggested by the Physiotherapist did wonders to my legs they have become so strong that I can now sit in an asana while doing Pranayama.     
Precautions: My doctor advised me:
1. Not to climb up and down the stairs or walk on slops as it put much strain on the damaged knee joints.
2. Not to stand on one place more than 15 minutes, that too, to put one foot on the stool when I feel the strain in the knee.



Stretching exercises:
​

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Exercises for Strengthening Muscles of Calves and Groins for the treatment of the inflamed Arthritis Knee:  
Stretching will improve appearance, flexibility, health, and overall performance. First warm-up for 5-10 minutes at a low intensity (such as elliptical machine, exercise bike, or treading mill) and stretch the muscles used. If your workout time allows it, a cardiovascular exercise for at least 20 minutes at a faster pace is recommended. Then a 5-10 minutes cool down at low intensity should be completed. Now that you have warmed up, you should stretch every major muscle group.
Stretch training: Helps build up the muscles around joints, which take pressure off them. You can do strength training exercises with free weights, machines, or resistance bands.  (a) Range of motion (ROM). These simple exercises move joints through full range of motion and keep them loose and flexible, such as Arms & Legs Rotation Exercises; Torso Rotation
*Yoga exercise for arthritis knee pain: I tried this and it relieved my pain. Due to which I can move up and down the stairs without difficulty within a few days. These are Low impact exercises like tai-chi, yoga, swimming and walking can slow cartilage loss and improve range of motion. Doing two hours of tai-chi each week improve mobility in older osteoporosis sufferers. You can do this exercise even if you are having pain in your knees, do it slowly and with care. 
*Exercise for right Gait: Stooping puts extra weight on your feet are and causes corns. With a straight back your corns will stay away. Regular workout keeps your feet in shape i.e. do regular exercise.    
*Cycling while lying down for reducing belly: 1. Lie on your back and kick your legs alternately up down as if pushing the bicycle paddles. Keep your arms down beside your body. Do this 100 times. 2. Now do back cycling 100 times.                                                                                        
Benefits: 1. Articulate your legs, hips and waist.
2. Reduces your belly.
                       
Household cleaning floor and washing clothes can be exercise for arthritis knees and hand fingers and thumb:
Unconsciously I was able to get benefit from common household cleaning. During my treatment of the knees my household help left and I had to keep my place clean. That time my legs were quite stiff and it was difficult for me to move them in any direction, and I was afraid to do so fearing I might worsen the condition. But I tried to mop up a little portion of the floor by standing with my legs and feet, as I could not sit on my knees to use my hands.
I spread the wet mop on the floor and putting my foot over it I could really cleaned quite a space. At first it was not very easy but latter on this leg exercise helped me to make my legs less stiff and it gave relieve to my pain too. Gradually I could rotate my legs in different direction slowly and carefully.
At that time I was not sure if this really helped in my improvement of the knee pain and made my legs strong so that I could stand for longer period i.e. for 1-2 hours and work in the kitchen without sitting on the high stool, which I used to do.
Recently, after 6-7 months I read an article on “Tip for Health” this was one of the tips for the arthritic knees. This confirmed my experience of mop as beneficial exercise for painful knees. But one should do it cautiously and slowly.
Hot and cold water treatment for my right hand locked ring finger and inflamed, painful, swollen left hand thumb. Instead of taking 2 medium size bowls- one of hot very water and the other with cold water, I washed small soft clothes under hot water tap with 4 minutes squeezing the clothes as if they were soft rubber ball as suggested by the Physiotherapist. Then from hot water the clothes were washed under cold water tap for 1 minute. This was repeated for 3 times.
This treatment together with the massage cured my finger and thumb.
It took 2-3 months to completely cure the hands.                                                                                                  

Maschenmottanasana: 

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Maschenmottanasana: Nose Touching Knee Pose: (Intense forward stretch):
Benefits:
1). Good for Gas, waist pain, constipation, arthritis, pain in the legs etc. can be cured completely including obesity, sciatica, piles and backache.
2). Belly fat is reduced. 
3). Waist becomes slim and shapely.
4). Digestive system increases its activities and digestion improves. Feel hungry and there is no gas formation in the stomach. Normal motions and ill causing bacteria die automatically.
5).With this exercise, liver and stomach works normally.
6). Menstruation becomes normal.
7). Skin allergy is cured.

Exercise: 1. Sit on the floor with your legs stretched in front, feet and heels touching.
2. Raise both your hands slowly up, keeping your palms in front and head between the arms, breathe out drawing tummy in. Simultaneously bring down your hands slowly down and catch the right toe with your right hand and left toe with your left hand.
3. Very slowly bring your head down and touch the nose to your knees. Do this with ease and not with force or uneasiness.
Note that you have to bring your forehead down and your stomach should not touch the thighs but should be slightly high. This can be done with practice. When the nose touches the knees easily, only then you have perfected the posture.
As long as you can hold your breath you can stay still, then start breathing in and leave the toes. Come back to your original straight sitting position slowly. Relax
Repeat 2-3 times initially then slowly increase.
Precautions: 1. Don’t do this asana on a full stomach and never by jerks      2. Also if you have liver problem, swelling in the digestive track, appendicitis etc. avoid this asana.
Benefits:
1. Blood circulates normally throughout the body.
2. You feel calm, happy and peaceful. Relieve anger. Do regularly, and you can cure gout, backache, and knee pain, or any type of pain.

*Yoga exercise for arthritis knee pain: I tried this and it relieved my pain. Due to which I can move up and down the stairs without difficulty within a few days. These are Low impact exercises like tai-chi, yoga, swimming and walking can slow cartilage loss and improve range of motion. Doing two hours of tai-chi each week improve mobility in older osteoporosis sufferers.
You can do this exercise even if you are having pain in your knees, do it slowly and with care.                                                                 


Legs and arms raises: 

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Legs and arms raises Exercises:                                                                                                                                            
(1). Lie on your back. Slowly inhale and exhale through your nose 20 times to relax.               
(2). Pull your knees towards your chest and place one hand each on the back of each thigh. 
(3). Slowly extent your legs upwards towards the ceiling on an inhalation i.e. breathing in, and then fold them on an exhalation i.e. taking breath out, keeping your hands on the backs of your thighs. At first you will feel pain in doing this exercise, but doing regularly relax the knee joint and your pain will subside.
(4). Do this 8 to 10 times. Bring your legs down to rest, straighten your legs, and lay your arms by your sides, palms facing up. Take 20 more breaths to relax.                                               
(5). Next raise your arms overhead on an inhalation and slowly bring your arms to the floor behind your head, keeping your arms back on an exhalation. Do this 8 to 10 times.                   
(6). Repeat this sequence twice daily. You can feel the effect within 2-3 days.   
                      
         

  Legs Exercises               

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 One Side Raise Exercise 
 
Right and left leg Raises:
1. Lie on your back straight with arms beside the body.                                                                           
2. Take a deep breath and raise your right leg up at 90* with the body. Hold for a second.                                                                
3. Breathe out, and slowly at the same lower the leg down to the original position.
Repeat 5 times.                                                                                                               
4. Breathe deeply raise your left leg up straight and do the same movements with it as you did with the right leg.
Repeat 5 times.                                                                                                                            
                                                                

   One leg side raise Exercise

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1. Lie on your left side, legs together, left hand resting firmly against your cheek and right hand on the ground.                                                                                                         

2. Push down hard on the ground with your right hand and raise the right leg up once, then push both legs up directly from the side rather than allow them to move forward or backward.                                                                                                                         
3. Perform identical movements lying on your right side, i.e. raise left leg once and then twice raise both legs.                                                                                                                             
4. Hold each extreme position for a count 5.

Lunges (kick-back)

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*Lunges (kick-back) are excellent exercise to stretch and develop the quadriceps, the   hamstrings, the gluteus (muscles in the buttocks), as well as the hip muscles.                                                                         
1. Stand upright with your feet, shoulder wide apart.                                                             2. Take a step forward with one of the either legs and hold the position                             3. Keeping your back straight put pressure on your front leg and ‘lunge’ forward, making the back knee almost touch the ground.                                                                                              
4. Hold the position. You should be able to feel the hamstring of the back leg stretch and the tension in the front leg as well.                                                                                                      
5. Then raise your body straight up and return to the starting position.                                              
6. Before switching legs, make sure you do enough repetitions on one leg first- the right number of repetitions will differ from person to person.                                                          
Beneficial for knee pain.

Pelvic Raises                                

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​*Pelvic Raises: (Uttanpadasana- pose-1)                                        
1. Lie on your back with palms flat on the floor.
 Bend your knees.                                               
2. Keep your head on the floor, breathe in and raise your buttocks 1-2” (regularly practice can make you raise, up to 3”-4”), off the floor.
Exhale and hold for 5 seconds.    3. Inhale and come down slowly. Repeat 5 -10 times.
As the stomach strengthens, continue with the lying cycle kick. Increase from one to three sets.                                                    
Benefits:
1. This exercise is terrific for those who have a lower back problem and wish to slowly build the stomach muscles.
2. Reduces waist and belly.
3. Boosts blood circulation, heart, lungs, liver, spleen, stomach and intestines.
4. Cures constipation and lower blood pressure.                                           
Precaution: People with the following ailments should not do this exercise.                                
1. Those having lower back- ache around the joints.                                                                   
2. Those with sciatic symptoms (pinched lower back nerves), in which leg pain shoots from the lower back down the legs.                                                                                          
​3. Patients with numbness or tingling sensation in the legs or feet.

  • Home
  • Exercise
    • Exercise for Belly Fat
    • Dance & Yoga
    • Work-out Plan
    • Aerobics and Yogic Asanas
    • Yoga for Self-Healing
    • Old age relating Knee Problem
    • Acupressure Mudras
    • Pranayama
    • Exercise for Backache
    • Arthiritis
    • Acupressure
  • Cooking
    • Recipe of the Week
    • Welcome to Cooking
    • Appetizers >
      • Appetizers - II
    • Lingering tastes of North India
    • Traditional Indian Dishes >
      • Favorite Dish
      • North Indian rasoi >
        • North Indian Dishes
        • Pickles and Relishes
        • Indian Breads
        • Paranthas with different fillings
    • South Indian recipes
    • History of Coffee – Today’s popular Drink from Italy.
    • Oriental Dishes >
      • Chinese & Thai popular dishes
      • Chinese Cooking Sauces:
      • Thai Sauces
    • Eggless Cakes
    • Healthy Natural Drinks
  • Festivals
    • Festival Dishes
    • Indian Sweets
    • Navratra
    • Diwali in Delhi
    • Dheshera
    • Diwali Festival
    • Karwa-Chath
    • Ashtami- Kanjaka
    • Holi & Lodri
    • Northern India celebrates Baisakhi on the 13th april.
    • Christmas Celebrations
  • Healthy Habits
    • Yoga for the Housewife:
    • Diabetes Natural Cure
    • Stress, the Integral part of our lives
    • Healthy Lifestyle for Generation Zee >
      • Mudras: Mudras for health:
    • Detox your body
    • Yoga for Beauty & Pose >
      • Yoga and Health
    • Sleep and Health
    • Brain Keeps You Going
    • Natural Beauty Tips- For the Brides-to-be: >
      • Health Diet Tips for the Brides
      • A Peach and Cream Complexion
      • Nails, feet Care
      • Hair & Skin Care for Holi >
        • Hair & Skin Care
        • Hair care & Styling
        • Hair Care and Natural treatment
        • Hair-Cosmetics: Made at Home
      • Beauty care during different seasons
      • Healthy Skin Tips:
    • Sore Throat
  • Travels
    • Alaska Trip
    • Alaska Cruise
    • Optimism and Success
    • MGM CASINO - VEGAS
  • Gardening and Arts
    • Knitting & Arts
    • Gardening
  • Books by Author
    • Future Books by Author
    • About the Author
    • Contact