Dr.Yogita Nagpal-PT

08/01/2021

2020 has lead us all turning nto couch potatos working days and nights from one place which has lead to increase in spine problems in general population!
Fact: Maximum stress occurs on the spine when we are in a sitting position and even more when we lump while sitting
Solution: Move, get up and walk around, walking relieves maximum stress on the spine and induces a feeling of well being
For those of you all are interested in doing more in protecting your spine, here I suggest you to perform the following poses everyday atleast twice a day but make sure your posture is right and you perform it on a mat and not on floor
( Disclaimer: If you are suffering from any preexisting medical conditions, perform the exercises only after consulting with your doctor)
1. Cat camel pose
Starting position : on all fours in dog pose
Make sure your hands are in line with your shoulder and hips and knee are in 90-90 with spine erect and straight
Breathe in and push your spine outwards like a camel hump with neck facing inwards towards your knees and then breathe out and arch your back as much as you can while neck extends and facing towards the ceiling
2. Downward facing dog
Starting position is the same as above
Lift your knees with foot planted on the floor and push your back such as it forms a curvilinear v and take equal weights on hands and feet, the entire soul should be touching the ground return to the starting position slowly by resting knees on the mat.
3. Cobra pose
Starting postion is lying on your abdomen and then bring both your hands besides your head such that they are in level with your ears now taking weight on both hands extend your elbow and extend your neck lift your chest and upper abdomen with hips in contact with the floor, arch your back as your comfort slowly bend your elbows and then return to starting position with first abdomen then chest then forehead lying flat on abdomen

18/10/2020

Training for knee control with swiss ball for a left hemiparetic patient! It improves balance, control, strength and mobility! It helps in activation of quadriceps and hamstrings together which is necessary for normal gait(walking) pattern for patients adapting to circumductory gait.

29/09/2020

Today is world heart day and I kindly request you all to take care of the health of your heatt as you have only one, here are a few tips for the same!
1. Eat healthy avoid oil and sugary foods as much ae you can
2. Exercise daily in the form of walking running or any continuous cardio workout because heart is a muscle and has to be exercised to make it strong
3. Leave the office out of your home because stress is the biggest enemy of our heart
4. Meditate and take time out to breathe fresh air everyday, practice breathing exercises as lungs and heart work together and one affects the other majorly
5. Laugh, use your funny bone, laughter not only improves heart health but overall health it gives a feel good emotion which improves immunity and functioning of all systems and added benefits of wrinkle free skin
6 The last but the most important one sleep for 6 to 8 hours at night daily your body needs it very much, put all your electronic devices out half and hour before your sleep and sleep like a baby, the biggest reason for cancer was found to be patterns of irregular sleep!
Health is wealth amigos, you have one body so take care of it like you do for your precious jewellery, don't let the work or other stresses take away all your time, give time to your health so it can give you a bigger and better life!!
Stay healthy stay happy!!

08/09/2020

As a therapist we aim at bringing out the best and most positive outcomes for our patients and spend almost 45 minutes to hours with the patient and treat them with utmost care and patience and all that we demand in return is to be respected for who we are and the treatment we provide!!

08/09/2020

Please beware of fraudsters who claim to be physiotherapists without proper education and knowledge ,verify and double check before trusting anyone blindly!

08/09/2020

Happy world physiotherapy day to one and all!! The entire physiotherapy community is standing tall against the fight of covid 19. Very few people out there know about the importance of chest physiotherapy in speedy recovery from corona, physiotherapy helps in not only just avoiding the secondary complications of corona but help in maintaining the lung health and bronchial hygiene in corona wards and Intensive care units. Proud to be a physio!
Today it hurts tomorrow it works!
Working towards a healthier and fitter world!!

11/06/2020

Hello everyone I'm a physiotherapist also certified in diet and nutrition and I really want to share these few tips with you all regarding diet and weight. We all start various diets but many times they don't work because we might be losing out the basic pointers which are as follows

1. Eating is a meditation hence other distractions such as Tv, mobile phones and stressful conversations must be completely avoided, the scientific reason being the stress hormone cortisol which is triggered by these sources and hence leadas to increase in insulin levels.
2. Eat only freshly cooked home made food, avoid frozen, and refined sugary foods, the scientific reasoning being that most of the foods if frozen and reheated loose their nutrients.
3. Eat at fixed timings and make sure you keep a gap of 2 to 3 hours between your last meal and sleep, it can lead to acid reflux and our body is adapted to a certain time table owing to the circadian rhythm.
4. Eat with your hands and montior yourself for fullness stop just before you are less than full and eatinf with your hands slows down the eating process giving you ample amount to chew well and let's you feel for fullness
5. Eat hot food and not cold because hot food is easy to chew and provides necessary nutrients readily as compared to cold.
6. Avoid snacking every now and then and if you feel the urge ask yourself are you really hungry or just bored and then decide and opt for better snacks as fruits and nuts rather than chips and chocolates.
7. Cut out sugar as much as you can and wherever possible, try sticking to natural sweeteners such as honey, jaggery, stevia leaves and feel the difference they cause least or no harm to your body but enhance the vitality.
8. Include as much colours as you can in every meal now this means that include whites such as diary(not for lactose intolerants) reds greens purples and yellow(fruits and vegetables) also browns(nuts and cereals), all colours are important.

Follow these 8 tips religiously and see the difference yourself within a week, this is all based on the fact that hornonal balance is maintained well helps to keep up with your weight loss goals if not it just fails all your attempts.
Wishing you abundance of health and fitness!!

06/06/2020

As a physiotherapist I deal with multiple issues like joint pains to paralysis to critical care to sports injuries to gerriarric care to women's health to fitness!

Physiotherapy, whenever someone utters this word, unfortunately the only thing that comes in people’s mind is massage. But is it really just restrained to a few manual therapy techniques, massage and exercises? Of course...