http://www.lifecareatyourhome.com.np/

Life Care At Your Home, Balkot, Bhaktpur, Kathmandu (2025)

29/05/2025

"सामाजिक न्याय, सुशासन र समृद्धिको राष्ट्रिय संकल्प सहित गणतन्त्र र शासकीय सुधार गर्न हातेमालो गरौं। गणतन्त्र दिवस २०८२ को हार्दिक शुभकामना।"

थप जानकारीको लागि
LIFE CARE AT YOUR HOME
Contact Now:
☎️+977 1-5912840
📞 +977 9808065887

Address:
🏨 Balkot Bhaktpur, Nepal
🌐 www.lifecareatyourhome.com.np
📩 lifecareatyourhome077@gmail.com
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25/04/2025

Tips for Today from our Physiotherapist on:

‘The Role of Hydration in Muscle & Joint Health’

We all know drinking water is important, but did you know that staying hydrated directly affects your muscles, joints, and overall mobility? Dehydration can lead to muscle cramps, joint stiffness, and even an increased risk of injury. Whether you’re an athlete or someone who experiences joint pain, proper hydration is key to keeping your body moving smoothly.

👉 Why Hydration Matters for Your Body:
• Lubricates joints and prevents stiffness.
• Reduces muscle fatigue and cramping.
• Helps maintain flexibility and mobility.
• Aids in faster recovery after exercise or injury.

👉 Signs of Dehydration Affecting Your Muscles & Joints:
• Feeling stiff or experiencing joint pain.
• Frequent muscle cramps, especially during activity.
• Decreased flexibility and slower movement.
• Fatigue or dizziness after physical activity.

👉 How to Stay Hydrated for Optimal Mobility:

🖊️ Drink Water Regularly:
• Aim for at least 8-10 glasses per day, more if you’re active.
• Start your morning with a glass of water to kickstart hydration.
• Sip water throughout the day rather than waiting until you’re thirsty.

🖊️ Eat Hydrating Foods:
• Fruits like watermelon, oranges, and cucumbers help with hydration.
• Leafy greens and soups can also support fluid balance.
• Avoid excessive caffeine or alcohol, as they can dehydrate your body.

🖊️ Hydrate Before & After Exercise:
• Drink water 30 minutes before a workout to prepare your muscles.
• Replenish fluids after sweating to prevent cramping and stiffness.
• For intense activity, consider electrolyte-rich drinks.

👉 Exercises to Improve Hydration Absorption:

🖊️ Gentle Joint Movements:
Move your wrists, ankles, and shoulders in circles to help fluid circulate around your joints.

🖊️ Stretching for Hydration:
Hold deep stretches for 10-15 seconds to keep your muscles elastic and hydrated.

🖊️ Foam Rolling:
Use a foam roller to massage muscles and improve circulation, helping distribute fluids evenly.

🫵 Additional Tips:
• Set reminders to drink water throughout the day.
• Carry a reusable water bottle to stay consistent.
• If you sweat a lot, increase your water intake to compensate for lost fluids.

📞☎️ Call to Action: +977-9851106840

Saroj pandey

14/04/2025

Tips for Today from our Physiotherapist on:

‘Breathing Techniques for Better Posture & Reduced Stress’

Did you know that the way you breathe affects your posture, stress levels, and even muscle tension? Many people develop shallow breathing habits due to poor posture, stress, or a sedentary lifestyle. Learning proper breathing techniques can improve oxygen flow, reduce tension, and support better movement.

👉 Why Proper Breathing Matters:
• Enhances oxygen supply to muscles and brain.
• Supports better posture by engaging core muscles.
• Reduces stress and tension in the neck and shoulders.
• Improves endurance and energy levels.

👉 Common Signs of Poor Breathing Habits:
• Shallow chest breathing instead of deep belly breathing.
• Frequent neck and shoulder tension.
• Poor posture leading to restricted lung expansion.
• Feeling fatigued or out of breath easily.

👉 How to Improve Your Breathing:

🖊️ Diaphragmatic (Belly) Breathing:
• Sit or lie down comfortably.
• Place one hand on your chest and the other on your belly.
• Breathe deeply through your nose, expanding your belly while keeping your chest still.
• Exhale slowly through your mouth.
• Repeat for 5-10 breaths.

🖊️ Breathing for Better Posture:
• Sit or stand tall with your shoulders relaxed.
• Inhale deeply, expanding your ribcage.
• As you exhale, engage your core muscles gently.
• This helps support your spine and reduce strain on your upper body.

🖊️ Breathing to Reduce Stress:
• Try the 4-7-8 Method: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.
• This technique activates your parasympathetic nervous system, reducing stress and muscle tension.

👉 Exercises to Improve Breathing & Posture:

🖊️ Thoracic Expansion:
Sit tall, place hands on your ribcage, and take slow deep breaths, expanding your ribs sideways. Repeat 10 times.

🖊️ Box Breathing:
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for another 4 seconds. Repeat 5 times.

🖊️ Chest Opener Stretch:
Stand with your hands behind your head, open your elbows wide, and take deep breaths. Hold for 10 seconds and repeat 5 times.

🫵 Additional Tips:
• Take deep breaths throughout the day to avoid shallow breathing.
• Be mindful of your posture—hunched shoulders restrict lung capacity.
• Stay active—regular movement helps improve lung function.

📞☎️ Call to Action: +977-9851106840

Want to improve your breathing and posture? Book an appointment with our physiotherapists for expert guidance and customized exercises.

Saroj pandey

05/04/2025

Tips for Today from our Physiotherapist on:

‘The Importance of Balance & How to Improve It’

Balance is something we often take for granted—until we start losing it. Good balance is essential for preventing falls, improving coordination, and maintaining overall body strength. Whether you’re an athlete, an office worker, or an older adult, training your balance can improve your posture, stability, and confidence in movement.

👉 Why Balance Matters:
• Prevents falls and injuries, especially as we age.
• Enhances coordination for sports and daily activities.
• Improves core strength and posture.
• Supports joint stability and reduces strain on muscles.

👉 Common Causes of Poor Balance:
• Weak core and leg muscles.
• Inner ear (vestibular) issues affecting equilibrium.
• Lack of physical activity and prolonged sitting.
• Aging-related decline in muscle strength and reflexes.

👉 How to Improve Your Balance:

🖊️ Strengthen Your Core & Legs:
• A strong core helps you stay upright and stable.
• Focus on leg strength to maintain steady footing.
• Try exercises like squats, lunges, and planks.

🖊️ Practice Balance Exercises:
• Stand on one leg for 10-30 seconds and switch sides.
• Walk in a straight line, placing one foot directly in front of the other.
• Try balancing on an uneven surface like a foam pad or wobble board.

🖊️ Engage in Mind-Body Activities:
• Yoga and tai chi improve body awareness and stability.
• Breathing exercises help with focus and posture control.
• Controlled movements train your body’s response to balance shifts.

👉 Exercises to Boost Stability & Coordination:

🖊️ Single-Leg Stand:
Stand on one leg, keeping your knee slightly bent. Hold for 20-30 seconds, then switch legs.

🖊️ Heel-to-Toe Walk:
Walk in a straight line, placing your heel directly in front of the toes of the other foot with each step.

🖊️ Seated Leg Lifts:
Sit upright, lift one leg straight in front of you, hold for 5 seconds, then lower. Repeat on the other leg.

🫵 Additional Tips:
• Take breaks from sitting to move and stretch.
• Be mindful of your footing, especially on slippery surfaces.
• Stay hydrated—dehydration can affect balance.

📞☎️ Call to Action: +977-9851106840

Want to improve your balance and prevent falls? Book an appointment with our physiotherapists for expert guidance and personalized exercises.

Saroj Pandey

29/03/2025

Tips for Today from our Physiotherapist on:

‘Keeping Your Shoulders Strong & Pain-Free’

Your shoulders are one of the most mobile joints in your body, allowing you to lift, reach, and rotate your arms. However, poor posture, repetitive movements, and muscle weakness can lead to shoulder pain and stiffness. Taking care of your shoulders can help prevent injuries and keep you moving comfortably.

👉 Why Shoulder Health Matters:
• Prevents stiffness, pain, and mobility restrictions.
• Reduces the risk of rotator cuff injuries.
• Improves posture and upper body strength.
• Supports better movement in daily activities.

👉 Common Causes of Shoulder Pain:
• Poor posture, especially when sitting or using a computer.
• Repetitive overhead movements or lifting heavy objects.
• Weak shoulder and upper back muscles.
• Sleeping on one side for too long without support.

👉 How to Keep Your Shoulders Healthy:

🖊️ Maintain Good Posture:
• Keep your shoulders relaxed and avoid slouching.
• Sit with your back supported and keep screens at eye level.
• Avoid carrying heavy bags on one shoulder—distribute weight evenly.

🖊️ Use Proper Lifting Techniques:
• Keep objects close to your body when lifting.
• Avoid sudden jerky movements that can strain shoulder muscles.
• Engage your core and leg muscles to reduce shoulder strain.

🖊️ Be Mindful of Overhead Activities:
• Limit repetitive overhead lifting to prevent strain.
• Use a step stool instead of overstretching when reaching for items.
• Strengthen your shoulder muscles to improve stability.

👉 Exercises to Strengthen & Protect Your Shoulders:

🖊️ Shoulder Rolls:
Gently roll your shoulders forward and backward 10 times to release tension.

🖊️ Wall Angels:
Stand against a wall, raise your arms to a “goalpost” position, and slowly move them up and down. Repeat 10 times.

🖊️ External Rotations:
Hold a resistance band with both hands and gently pull apart, keeping your elbows close to your sides. Repeat 10 times.

🫵 Additional Tips:
• Take breaks if you perform repetitive shoulder movements.
• Apply ice or heat therapy if you experience soreness.
• Avoid sleeping with your arm under your head, as it can cause stiffness.

📞☎️ Call to Action: +977-9851106840

If you’re experiencing shoulder pain or stiffness, book an appointment with our physiotherapists for expert care and personalized treatment.

Saroj pandey

19/03/2025

Tips for Today from our Physiotherapist on:

‘Healthy Neck: Preventing and Managing Neck Pain’

Neck pain is becoming increasingly common due to poor posture, prolonged screen time, and stress. Whether you work at a desk, use your phone frequently, or experience tension in your shoulders, taking care of your neck is essential for preventing discomfort and long-term issues. The good news? Simple adjustments and exercises can help keep your neck pain-free and mobile!

👉 Why Neck Health Matters:
• Reduces stiffness, tension, and chronic pain.
• Improves mobility and prevents headaches.
• Enhances posture and spinal alignment.
• Decreases the risk of long-term nerve compression.

👉 Common Causes of Neck Pain:
• Poor posture while using computers or phones.
• Sleeping in an awkward position.
• Stress and muscle tension.
• Weak neck and shoulder muscles.

👉 How to Maintain a Healthy Neck:

🖊️ Proper Sitting Posture:
• Keep your head in a neutral position, aligned with your spine.
• Ensure your shoulders are relaxed and your back is well-supported.
• Keep your screen at eye level to avoid looking down for extended periods.

🖊️ Healthy Sleeping Habits:
• Use a pillow that supports the natural curve of your neck.
• Avoid sleeping on your stomach, as it strains the neck.
• Try to sleep on your back or side with proper support.

🖊️ Mind Your Phone Usage:
• Avoid looking down at your phone for long periods—hold it at eye level.
• Take frequent breaks from screens to reduce neck strain.
• Use voice commands or hands-free options when possible.

👉 Exercises to Strengthen & Relax Your Neck:

🖊️ Neck Stretches:
Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 10 seconds, then switch sides. Repeat 5 times.

🖊️ Chin Tucks:
Sit or stand tall, tuck your chin slightly inward, and hold for 5-10 seconds. Repeat 10 times to strengthen deep neck muscles.

🖊️ Shoulder Rolls:
Roll your shoulders backward in a circular motion 10 times, then forward 10 times to relieve tension.

🫵 Additional Tips:
• Take breaks every 30-60 minutes to stretch and change positions.
• Stay hydrated to maintain healthy muscles and joints.
• Manage stress with relaxation techniques like deep breathing or yoga.

📞☎️ Call to Action: +977-9851106840

If you’re experiencing persistent neck pain, don’t wait for it to worsen. Book an appointment with one of our physiotherapists for expert care and relief.

18/03/2025

Tips for Today from our Physiotherapist on:
‘Preventing and Managing Lower Back Pain’

Lower back pain is one of the most common complaints, affecting people of all ages and lifestyles. Whether you spend long hours sitting, lifting heavy objects, or experiencing stress, taking care of your lower back is essential for overall well-being. The good news? Simple adjustments to your posture, movement, and daily routine can help prevent and manage pain effectively.

👉 Why Lower Back Health Matters:
• Reduces stiffness, tension, and chronic pain.
• Improves mobility and flexibility for daily activities.
• Prevents long-term spinal issues and injuries.
• Enhances overall strength and posture.

👉 Common Causes of Lower Back Pain:
• Poor posture while sitting or standing.
• Weak core muscles and lack of flexibility.
• Lifting heavy objects incorrectly.
• Prolonged sitting or inactivity.

👉 How to Maintain a Healthy Lower Back:

🖊️ Proper Sitting Posture:
• Keep your back straight and fully supported by a chair.
• Ensure your feet are flat on the floor and knees at a 90-degree angle.
• Avoid slouching and keep your shoulders relaxed.

🖊️ Safe Lifting Techniques:
• Bend your knees and keep your back straight when lifting objects.
• Hold the load close to your body and avoid twisting your spine.
• If the object is too heavy, ask for help or use support.

🖊️ Daily Habits for a Stronger Back:
• Stay active and avoid prolonged sitting.
• Sleep on a firm mattress with proper back support.
• Maintain a healthy weight to reduce strain on your spine.

👉 Exercises to Strengthen Your Lower Back:

🖊️ Pelvic Tilts:
Lie on your back with knees bent, tighten your core, and gently tilt your pelvis upward. Hold for 5 seconds, then relax. Repeat 10 times.

🖊️ Cat-Cow Stretch:
On all fours, arch your back upward (cat), then lower your belly and lift your head (cow). Repeat 10 times for flexibility.

🖊️ Bridges:
Lie on your back, bend your knees, and lift your hips while keeping your back straight. Hold for 5-10 seconds and repeat 10 times.

🫵 Additional Tips:
• Take breaks from sitting every 30-60 minutes to stretch and move.
• Avoid carrying heavy bags on one shoulder—distribute weight evenly.
• Stay hydrated and eat a balanced diet for better muscle function.

📞☎️ Call to Action: +977-9851106840

If you’re struggling with lower back pain, don’t ignore it! Book an appointment with one of our physiotherapists for personalized care and relief.

12/03/2025

फागु पुर्णिमा (होली पर्व) २०८१ को अवसरमा सम्पूर्ण नेपालीमा सुख, शान्ति र समृद्धिकालागी हार्दिक मंगलमय शुभकामना व्यक्त गर्दछु ।

थप जानकारीको लागि
LIFE CARE AT YOUR HOME
Contact Now:
☎️+977 1-5912840
📞 +977 9808065887

Address:
🏨 Balkot Bhaktpur, Nepal
🌐 www.lifecareatyourhome.com.np
📩 lifecareatyourhome077@gmail.com
--------------------------------------------------------------------------------------------------

11/03/2025

Tips for Today from our Physiotherapist on: ‘The Good Posture’

Good posture is essential not just for looking confident but for preventing long-term back, neck, and shoulder pain. Many people develop bad habits over time, especially those who spend long hours sitting at desks or working on computers. Fortunately, improving your posture is simple and can have a huge impact on your overall well-being.

👉 Why Good Posture Matters:
• Reduces strain on your muscles and joints.
• Helps prevent neck, back, and shoulder pain.
• Promotes better breathing and circulation.
• Improves your mood and energy levels.

👉 How to Check Your Posture:

🖊️ Standing:
Your head should be level, shoulders back, and feet shoulder-width apart. Avoid slumping or rounding your shoulders.

🖊️ Sitting:
Your feet should be flat on the ground, knees at 90 degrees, and your back should be fully supported by the chair. Keep your shoulders relaxed and elbows close to your body.

👉 Ergonomics for Desk Workers:

🖊️Chair:
Choose a chair that supports your lower back and allows your feet to rest flat on the floor

🖊️Screen Height:
Your computer screen should be at eye level to avoid straining your neck.

🖊️Keyboard & Mouse:
Keep them at a height where your elbows are bent at 90 degrees. Your wrists should be straight to avoid repetitive strain injuries.

👉 Exercises to Improve Posture:

🖊️Chin Tucks:
Sit or stand tall, tuck your chin in, and hold for 5-10 seconds. Repeat 5-10 times.

🖊️Shoulder Blade Squeeze:
Sit up straight, squeeze your shoulder blades together, hold for 5-10 seconds, and release. Repeat 10 times.

🖊️ Thoracic Extension:
Sit tall, place your hands behind your head, and gently arch your upper back to open up your chest. Hold for 10 seconds and repeat 5 times.

🫵 Additional Tips:

•Take Breaks: Stand up, stretch, and move around every 30-60 minutes.

• Mind Your Phone Usage: Avoid slouching when looking at your phone. Hold it at eye level and take breaks to avoid neck strain. Choose a chair that supports your lower back and allows your feet to rest flat on the floor.

📞☎️ Call to Action: +977-9851106840

If you’re experiencing persistent pain or discomfort, book an appointment with one of our physiotherapists to get personalized advice and treatment.

11/03/2025

लाईफ केयर एट योर होम ले तपाईंको घरदैलोमा आएर अनुभवी चिकिस्थाद्वारा विभिन्न प्रकारको सेवाहरु लिएर आएको छ ।
हाम्रो सेवा तपाईंकोघरमा
 २४/७ नर्सिङ सर्भिस
 २४/७ केयरगिभर सर्भिस
 २४/७ बेबि केयर
 डाक्टर अन कल
 ल्याब अन कल
 फिजियोथेरापी अन कल
 ड्रेसिङ अन कल
 मेडीकेशन अन कल
 मेडिसिन अन कल
 इसिजी अन कल
 नर्सिङ अन कल
 ओपिडी
 फार्मेसी मेडिकल इक्वीपमेन्ट रेन्टल
 आदि सर्भिसेस
थप जानकारीको लागि
LIFE CARE AT YOUR HOME
Contact us:
☎️+977 1-5912840
📞 +977 9808065887
Address:
🏨Redcross (Kharibot) Balkot Bhaktapur
🌐 www.lifecareatyourhome.com.np
📩 lifecareatyourhome077@gmail.com
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13/02/2025

VACANCY !!! VACANCY !!! VACANCY !!!
SALARY: NEGOTIABLE!!!
WE ARE LOOKING FOR NEW STAFF MEMBERS TO JOIN US!
PLEASE CONTACT US BY CALLING FOR MORE DETAILS.
SEND YOUR CV : lifecareatyourhome077@gmail.com OR LEAVE US A MESSAGE.
NOTE: INDIVIDUALS WITH OWN VEHICLE ARE GIVEN MORE PRIORITY.
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Life Care At Your Home
stay safe stay home
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We offer Nursing services - 24/7, Doctor on Call, Home Day/Night care, Dementia care, Vaccinations, Physiotherapy, Pharmacy, Lab on Call, Counselling and Therapy, and other various health-related services.
Contact us: ☎️
📞 +977 9851106840
📞 +977 1-5912840
Address: 🏥
Balkot, Bhaktpur , Nepal
www.lifecareatyourhome.com.np
lifecareatyourhome077@gmail.com

Life Care At Your Home

29/05/2025

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