6 Best Exercises to Get Rid of Bra-Bulge 

So, it has been quite some time that you have been sweating it out in the gym. But the question is, how successful have you been? If you yourself are not happy with the results after all the hard work, then you are definitely doing something wrong, and that might be a wrong choice of exercises.

Sometimes, you start losing weight, but it becomes difficult to shed the stubborn extra pounds from some of the areas of your body, while the other body regions may seem to be responding just fine. Upper back fat, or as we call it ‘bra fat’ is one of those areas. But you don’t need to feel low about it and strain yourself harder. A right choice of workout protocol can make the real difference. Nothing good in life comes easy, not even that toned-up and firm look.

You can choose some of these great exercises for the upper back/bra fat:

1. Push-ups

It helps in strengthening of back muscles. As Jay Cardiello, celebrity personal trainer and star of the TV show “My Diet is Better Than Yours”, says push-up helps to increase lumbar stability with focus on spinal erectors.

-Lie down on the floor on your tummy with hands at your sides (shoulder width apart), and feet hip-width apart

-Elevate your body (hips, thighs and chest), putting body weight on hands and feet, and straighten the elbows (starting position for the push-ups)

-Keep your back straight, and fix your gaze approximately at a 3-feet distance in the front, thus keeping the neck in neutral position

-Now bend your elbows and bring your body closer to the floor, just until your chest grazes the floor, all the while inhaling

-Go back up to the starting position while exhaling

-At no point should your hips dip or stick out during the exercise

-Repeat 10 times

 2. Plank with dumbbell

This exercise helps in the toning of the core muscles, and stabilizes the back.

-This is similar to the push-up’s starting position, only this time, the hands are holding dumbbells kept on the floor

-In planks, there is no need of lowering the body, just maintain this starting position, keeping your body stiff and straight as a plank

-Hold this position for 30 seconds and repeat 10 times.

 3. Dumbbell bent-over row

-Stand with legs hip-width apart and dumbbells in both hands, arms hanging in front, perpendicular to the floor

-Slightly bend both the knees.

-Bring your torso forward by bending at your waist, keeping the rest of the back straight

-Bend the elbows to lift the dumbbells to the side while exhaling

-Contract upper back muscles and hold this position

-Relax and inhale, repeat 10 times

 4. T-Raises

-Stand with feet hip-width apart. Dumbbells in both hands.

-Bend both knees.

-Bend torso at waist until parallel to the floor, keeping rest of the back straight

-Lift the dumbbells up towards front to shoulder level with elbows and arms straight

-Hold this position for 30 seconds

-Bring both arms down and do 20 repetitions

 5. Plank with lateral arm raise

-Stay in plank position keeping the body-centered

-Lift right arm to shoulder level

-Hold for 30 seconds and come back to the starting position

-Repeat with the other arm. Do 15 repetitions for each side.

 6. Upright rows

-Stand with your feet hip-width apart. Hold dumbbells in both hands in front of the thigh.

-Exhale and bend elbow so that the dumbbell comes at the chest level

-Give a 30-seconds pause and return back to starting positions

-Repeat 20 times. Read More



Following the trend of carrying the “big bag” these days? It indeed looks glamorous and trendy. But do you know, apart from paying a heavy price for that pretty bag, you are actually paying another price, which is heavier, and not so pretty for your health?

The American Chiropractic Association said that using heavy purses, backpacks, and handbags is an “unhealthy fashion statement” that can cause improper balance. Heavy bags cause 31 million Americans to experience back pain at any point in their lives, leading to one of the most frequent reasons to miss out on work and decreasing earning capability. Not only back, but neck and shoulders are also affected.

When you carry a heavy shoulder bag, it causes a lot of strain on the shoulder carrying it, tilting the shoulder low. This results in pain in the shoulder and upper back musculature. Also, carrying a heavy bag on the elbow can lead to tennis elbow. Victoria Beckham loves carrying super-sized and heavy handbags on elbow. This condition is called “Poshitis”. This pose can cause inflamed shoulder tendons, muscle pulls, and severe back and neck pains.

As per a survey done in 2010, researchers found that average women handbags weigh about 23 pounds, which is actually the weight of a 15 months old toddler. Ideally, handbags should not weigh more than 10% of the body weight.

What could you possibly do to overcome this?

  1. Choose a handbag that is proportionate to your body size, in which you can carry your basic stuff. Do not stuff your bag with all the unnecessary things. There is no need to carry your world along in your small handbag.

  2. Gentle stretching and strengthening exercises of the neck and shoulders can prove very helpful

  3. A bag with a wide strap will distribute the weight across the shoulder better

  4. Swap the straps from one shoulder to another periodically so the shoulders get ample chance to relax

  5. With backpacks, use both the straps

  6. Try to avoid high heels while carrying a heavy bag as it can cause hyperextension and back strain

  7. Keep the bag close to the body to prevent swaying

  8. While going for shopping, you can use clutch purse only, as shopping with a big bag means continuous strain to the shoulder and neck muscles

Your health is your most expensive possession, everything else including your style statement comes later. Try to keep it light.



Plights Of A Fat Wallet 

If you currently have or have had back pain, you really need to understand how trivial things in life can cause bigger issues. But you are not alone. You would be surprised to know that according to American Chiropractic Association, up to 84% of Americans suffer from back pain at some point in their life. Sometimes you know the root cause, and sometimes it could be mere a discomfort that gets worse over time. However, the commonest cause among men is due to sitting on their wallets. Ever realized that a wallet that takes care of all the money you make can actually cause trouble as well? An average American spends over 9 hours a day sitting on it. Sitting with a wallet in the back pocket causes one hip to sit higher and creates a pelvis tilt. Because of this, you sit lopsided and round your back, which puts even more stress on spine causing scoliosis (side-ward bending of the spine). It can even cause you to slouch, with slumped shoulders, possibly leading to back, neck, and shoulder pain. The altered curvature is only temporary initially but gets permanent with time, causing multiple spinal problems.

It is one of the main reasons for sciatica. Sitting on a wallet can cause sciatic nerve to get pinched between your wallet and hip. Eventually a person may feel radiating pain in the hip and back. As sciatic nerve descends to lower thigh and legs it may cause numbness in feet, lower leg and ankle, causing difficulty in lying down, walking around as well as sitting comfortably.

What You Should Do?

Well, giving a diet plan to your “FAT” wallet by starting to earn less is never an option. There are some simple steps that can be followed:

  • Switch your wallet position from back to the front pocket
  • Place the wallet on your workstation/desk while sitting to work at office
  • Remove the wallet from back pocket before sitting to drive
  • Stick to slim wallets or money clips that hold only the essentials
  • Limit siting to 30 minutes at a time, as prolonged sitting can cause increased pressure in back and hip region
  • Do stretching and strengthening exercises for your back
  • Awareness of proper body mechanics can prevent years of aches and pains. Avoid all situations that may cause uncalled for or undue stress and pain
  • Physical therapy is a bliss when it comes to backache


Don’t stay an ignorant victim to back pain, deal with it the smart way… Choose wisely!!


Oh! that crick in my neck 

Almost everyone has gone through this pain at least once in their lifetime. A stiff neck can surely be considered as one of the worst things to wake up with in the morning. There can be many reasons ranging from a wrong sleeping posture to a bit too much of exercises the previous day, muscle weakness, poor posture and flexibility, heavy work or an unknowingly straining of some muscle. Turning the neck becomes a nightmare. Neck gets stiff, a popping sensation is at times felt when the person moves or rotates the neck in a specific direction. Worries and stress that makes you tense up increases the likelihood of a crick in the neck.

Another reason that may possibly cause this problem is a sedentary lifestyle. Working on a computer for long hours with inadequate exercising causes minor injuries worse, or may prevent neck crick from healing. In around 15% cases, neck stiffness and pain are caused by an underlying medical condition like disc herniation, fracture, stenosis, osteoarthritis or spondylolisthesis.

Neck crick is best treated with physical therapy. Heat and ice can be given as it may decrease inflammation and increase blood flow. Moving neck slowly within pain-free limits keeps you going. Stretching of neck muscles and massaging the effected area is quite beneficial.


Best ways to spare yourselves from this horror are:

  • Adjust the sleeping position: One firm pillow is better for the spine and back than sleeping with multiple pillows.

  • Expert Advice: Contact your Physical Therapist for postural corrections if you slouch a bit too much or have difficulty in sitting straight for long periods of time.

  • Use ergonomically correct chairs that support your neck.

  • Professional Help: Have your exercise form observed and assessed by a professional if you get a crick in your neck often after working out.

  • Strengthen: Some studies suggest that exercises to strengthen your neck can reduce chronic, recurring neck pain that occur without a cause.

  • Stretch: Try stretching your neck muscles gently several times a day, especially when you wake up in the morning and when you’ve been sitting for long hours. This exercise warms up the muscles and makes them less likely to get stiff.

Most people recover from a crick in the neck in 1-3 days. When stiffness is due to an injury or associated with muscle pain, recovery may take a longer course. Though a stiff neck usually heals completely, taking appropriate precautions can make you For More Info Visit. https://www.theranow.com/

Tailbone Pain (Coccydynia) – Symptoms and Treatments

Tailbone pain coccydynia

Tailbone Pain- Does your job demand you to sit for long hours in front of your computer? Do you sit at your work station for seemingly endless hours? If yes, then you most probably what this pain feels like. The tailbone pain, also known as coccydynia, is pain and tenderness at the tip of your tailbone, the area between the buttocks. Although mostly an occupational hazard, it can also be caused by falls, any injury, or during childbirth.

The Study

A study done on 2000 cases of back pain referred to hospital stated nearly 2.7% were diagnosed as coccydynia [1]. This pain occurs five times more frequently in women than in men. It can occur at any age, but the mean age of onset is around 40 years [2].

The Symptoms

The most common symptoms are:

  1. Pain in the tailbone, that may get worse with sitting or leaning back against something
  2. Tenderness and redness in the affected area
  3. Discomfort during bowel movements
  4. Difficulty in standing from resting position

The Things That Can Help

Let us now list out the things that can help you get rid of your tailbone pain:

  1. Avoid any strain or re-injury in the area of constant pain
  2. Avoid sitting for a long time in the same position
  3. Sitting on hard surface on daily basis can trigger the pain, please avoid
  4. Use a cushion specially designed for coccydynia
  5. Use OTC pain pills for severe pain
  6. Eat healthy fibers to avoid applying pressure during bowel movements
  7. Posture correction is very important, sit in a way to avoid overpressure on your tailbone
  8. Exercising regularly for at least 30 minutes is very important. Jogging and walking are the best options
  9. Physical therapy can help you overcome your tailbone pain. Ultrasonic massage can also be helpful
  10. Surgical intervention can be recommended in unresponsive cases

Various approaches employing physical therapy, ergonomic adaptations, medications, injections, and, possibly, psychotherapy leads to greater chances of success in patients with refractory coccyx pain. Conservative treatment is successful in 90% of cases. Although new surgical techniques are emerging, more research is needed before their efficacy can be established. Its prognosis is good and patient can recover fully but this condition can reoccur if precautions are not taken. So, stop ignoring your pain, as now you can get treated right from your home after work conveniently and effectively.



  1. Ghormley RK (1958). “An Etiologic Study of Back Pain”. Radiology. 70(5): 649–653.
  2. Patel, R; Appannagari, A; Whang, P.G. (May 2008). “Coccydynia”Current Reviews in Musculoskeletal Medicine. 1(3–4): 223–226. doi:1007/s12178-008-9028-1PMC 2682410  . PMID 19468909.

Insomnia Can Be Way More Serious Than Just Sleeplessness

Insomnia TheraNow

Not getting enough sleep after long tiring day? Got up in the night and unable to fall asleep again?  You may be suffering from insomnia. It is characterized by lack of sleep. It can lead to poor concentration and focus, difficulty in memory, irritable behavior, impaired coordination and lack of social interaction. It can even lead to MVA because of fatigued and sleep deprived drivers. According to National Heart, Lung and Blood Institute, 20% of non-alcohol related MVA or injuries are due to sleep deprivation. It is very common during pregnancy. As per American Pregnancy Association, approximately 80% of pregnant females experience insomnia symptoms. However, this does not affect your baby.

According to National Sleep Foundation, 30-40% of American adults report that they have had insomnia symptoms within last 12 months and 10-15% of adults have chronic insomnia. It can affect at any age but it is likely to be more common in adult females and older adults. Insomnia can lead to high blood pressure, high risk of cardiac disease, diabetes, anxiety, depression, obesity and other ailments.

What can we do?

  • Relaxation therapy includes a number of exercises that can calm down a person and helps in inducing sleep. Consult your PT.
  • Regular exercises for 20-30 mins daily really helps.
  • Reduce stress and if possible seek treatment and overcome any kind of anxiety and depression
  • Avoid caffeine, tobacco and alcohol intake.
  • Make a bed time routine and always follow it.
  • Eat right food. Your meals should contain complex carbohydrates and protein.
  • Read a book, meditate or listen to soothing music in bed.
  • Avoid taking naps in afternoon or evening.
  • If you do not feel sleepy, get out and do some activity that can initiate sleep as tossing and turning in bed may lead to increase in stress levels.

How technology can affect?

Many studies have been conducted that showed light exposure from televisions and smart phones before going to sleep can affect natural melatonin levels and affect the sleep pattern by increased time to sleep. Rensselaer Polytechnic Institute conducted a study and found out that backlit tablet computers can affect sleep patterns. It is evident that technology worsens insomnia and can lead to more complications. So, put your gadgets aside for a better sleep that will help in building a better tomorrow.

Work Life Balance

Work Life Balance

Ever felt your professional life is taking a toll on your personal space? Or maybe, felt reluctant to go to work? Has your family been complaining about the constant absence from home due to office? Most of the working population in America suffer from moderate to high stress. One of the major contributing factor for stress is not being able to maintain work life balance. On an average, Americans spend more than 50 hours/week at work. According to 2010 National Health Interview Survey Occupational Health Supplement Data, 16% of American workers had difficulty in balancing work and family, with imbalance mostly seen in working age group of 30-44 years, or single parents.

A recent study released by researchers at Howard Business School and Stanford University found that the work stress is as damaging as second-hand smoke to that of person’s health. Many health-related problems occur over a period of time when you take a lot of stress. Wondering what to do when you still need to work to support your family? The mantra is, you should start taking small steps and work over it if you are already a workaholic.


Work smart than working hard-

  • Work smart and effectively
  • Leave work on time
  • Always try to finish your work within office hours and do not stay back until late hours
  • Do not carry work stress along when you go home
  • Stay positive and keep everyone around you in good spirits
  • Technology makes the employee accessible anytime of the day. Try to fix your working hours, don’t be available 24×7 unless your job demands. Even if you own a business or are working from home, keep fixed “office hours” and stick to this plan every day
  • Don’t stay stuck with your smartphones all the time. This is the most “stress contributing factor” nowadays. Enjoy life, do not let technology ruin your life.
  • Inculcate a hobby, it can help ease out stress and make you happy
  • Exercise and meditate whenever possible
  • Reserve a “family time” and a “me time” as well. Try having dinner together, it helps in family bonding.


A healthy work life balance is the key to a successful professional life. It improves concentration at work.

Are Americans Having A Weaker Heart?

Are Americans Having A Weaker Heart- TheraNow

Do Americans have a weaker heart? Have you ever felt discomfort, heaviness, pressure or pain in chest or arm? Ever felt pain radiating to back, jaw, throat or arm? Ever faced rapid or irregular heartbeats, sweating, uneasiness, extreme weakness or shortness of breath? You might be having a heart trouble. You are not alone, approximately 84 million people in America suffer from some or the other form of cardiovascular disease. It causes 2200 deaths/day averaging 1 death in 40 seconds. As per American Heart Association, cases of heart diseases are increasing in America making it a leading cause of death. As per a study, the direct and indirect cost of treatment of cardiovascular disease and stroke are about $315 billion and the figure is increasing every day.

Famous American actor Bill Pexton passed away in February 2017 because of heart disease. Cardiovascular diseases are the cause of more deaths than cancer. One third of cardiovascular diseases occur before the age of 75. Females are at more risk. Hence, as per statistical analysis, we can surely say that Americans have a “weaker heart.”

But why it occurs? What are the risk factors? How can we overcome these statistics? Well some of the main causes are hereditary, tobacco abuse, lack of regular exercise, stress, depression or obesity. Approximately 68% of the US adults are either overweight or obese.

Some common reasons triggering cardiac conditions-

  • Diabetes and prediabetes
  • High blood pressure
  • High cholesterol level in blood
  • Smoking
  • Being overweight or obese
  • Being physically inactive
  • Strong family history of heart disease
  • History of pre-eclampsia during pregnancy
  • Unhealthy diet
  • Age (55 years or above)

Tips for a healthy heart rather than a weaker heart:

  • Adapt a healthy lifestyle and exercise daily. Keep a check on your weight.
  • Avoid junk food and eat healthy
  • Avoid stress, try to take out time for your family
  • Do not smoke, give away this habit for a healthier heart


“Adapt a healthy lifestyle. Let us make America’s heart beat longer.”

Dancing To De-Stress Or To Lose Weight


Dancing surely gives all the adrenaline rush and makes you feel happy. It is one of the best ways to express your happiness. But it has more to it and the whole theory is backed by science. A study done by American Journal of Health Education in 2008 showed that dancing increases life satisfaction. It can act like an emotional outlet and helps in channelizing positive energy, and that, one should dance at least twice a week.

It has been recommended that 150 minutes of moderate-intensity exercises a week are capable to keep you fit and healthy. So, in routine, half an hour of physical activity a day can show up on your scale as satisfying weight loss. Exercising is more fun if it is paired or replaced with dancing. Many other techniques like Zumba and Aerobics can also be an option to consider.

Not only for fitness, as per a study done by The New England Journal of Medicine, dancing may boost memory and helps to prevent from developing dementia as you get older. Studies have shown that dancing is quite beneficial for children, and also, children exposed to rhythm learn better and movement increases one’s capacity to learn.

It can increase flexibility of the body and reduce stiffness. In a controlled study in The Journal of Applied Gerontology, researchers found that partner dance and musical accompaniment can help bring about stress relief.

Belly dancing is a very good form of exercise. It not only affects the belly, but also helps in shedding weight from the whole body. As per “Discovery Health” newsletter, a person weighing 200 pounds can lose 408 calories/hour and a person weighing 150 pounds can lose up to 306 calories/hour.

It is time to say goodbye to depression through dancing. People who participated in upbeat group dance showed fewest symptoms of depression. It improves cardiac health as well. The Journal of Aging and Physical Activity showed that Tango (a dance form) can improve balance in aging adults. Dance requires fast movements and good posture so if you dance frequently, it will help stabilize and gain better control of your body. The Scholarly Publishing and Academic Resources Coalition found that a weekly dance program could improve physical performance, increase energy level and strengthen immunity.

So next time if you are feeling low, or need to tone up for a healthy life, just dance your heart out.

Common Injuries In Cheerleaders

Common Injuries In Cheer Leaders

Cheerleading is a gymnastic activity that is done by trained girls to cheer for their team. In 2002, an estimated 3.5 million people in Unites States participated as cheer leaders. However they are so vulnerable for injuries. Not as frequent as injuries in other sports, injuries in cheerleaders tend to be more severe making up more than half of catastrophic injuries in female athletes. Common injured areas includes head, shoulders, neck, wrists and ankles.

Injuries that commonly occur are ankle sprains, knee injuries (anterior cruciate ligament tear and overuse injuries like patellar tendinitis), wrist injuries, low back pain 9spondylosis and stress fracture of spine) and head injuries (concussion). Apart from all this they are prone to catastrophic injuries that can occur if a cheerleader falls from top of pyramid, lift or basket toss. Concussion, skull fracture and spine injuries like fracture or paralysis may occur after severe fall.

What to be done?

  1. Stunt should be restricted – You should not aim for insane stunts and hurt yourself. Practice and be perfect in it before doing it at your final show. During practice session, mats should be placed on the floor so that impact of fall should be lessened.
  2. Proper training – Proper training is required before doing any stunt. This should include proper stretching and strengthening of appropriate muscles. You should expertise in your technique in technique training. Before practicing or final game always remember to do warm up and afterwards proper cool down phase.
  3. Core strengthening – It should be done regularly to keep the core strong and prepared.
  4. Break time – There should be break for rest from repeated high-impact activities whole session should consist of both high and low impact exercises.
  5. Physical therapy can do wonders when it comes to injuries in cheerleaders. Consult your physical therapist today if you have suffered any injury while cheerleading.