The Hindu Business Line : Trust the body’s healing power

I’m 27 and once played badminton and cricket regularly. Unfortunately, I fell and dislocated my right shoulder. I was advised six weeks rest, then suddenly in the third week I was asked to undergo surgery though I felt no pain. I sought an Ayurvedic doctor’s opinion who bandaged my shoulder and taught me two isometric exercises to strengthen the muscles. Now, I can do my routine activities. I’ve been told to stay off overhead shoulder movements and not to play cricket or badminton. Please advise how to get my right shoulder back to normal.

Krishnamoorthy

Have a firm, unshakeable faith in your body’s healing power. Continue lifelong the two isometric exercises to strengthen the shoulder muscles. Get into a safe exercise routine immediately to build your stamina, confidence and increase blood circulation to your shoulder muscles.

Stationary cycling is excellent because you won’t jar your shoulder as you would while walking or jogging. Don’t brood over your shoulder but concentrate on the exhilarating gains you make through this cardiovascular exercise. As you become fitter, you become less vulnerable to feeling defeated or discouraged. Optimism and cheer are great healing companions to carry around in your mind.

Simultaneously, consult a physiotherapist who does not believe in surgery as the only option and exercise your shoulder-muscles under his supervision. Talk silently to your right shoulder muscles when you are training them. This may sound odd, but body cells have intelligence. Body-builders talk to their muscles to get the best out of them. Be patient and revel in every improvement you discern. Later, check out Pilate-training with your physiotherapist. Pilates is a comprehensive system of exercises that helps you make neuromuscular connections and promotes healing.

When your physio pronounces you fit, you can do shoulder-strengtheners done by fast bowlers do. Also, practise shadow-badminton strokes without a racket. Right now, don’t think about whether you can lift your luggage or not, concentrate on intentionally and powerfully creating strength in your shoulder muscles through exercises and eating protein-rich foods such as egg-whites, pulses, paneer.

In the morning, do I drink my warm lemon water before I gargle with oil or after I gargle and brush my teeth?

Iwona Patnaude

Gargle with oil before you drink lemon water. After the oil has pulled out all the toxins, your cleansed system will better absorb the Vitamin C in the lemon.

Is it okay to do oil gargling while pregnant?

Annie

You can do oil gargling provided you are extremely careful that you don’t swallow the tiniest drop of the oil as it will contain toxins it has cleansed from your mouth. Why not wait until delivery to be on the safe side?

I love jogging, but my thighs rub against each other and the skin gets raw and painful. How do I prevent this?

Kimi

You can do two things. One, powder the skin with a talc before and after you jog. This absorbs the perspiration and reduces the rawness. Two, ensure that your shorts have no rough, bulky stitches on the inner-thigh areas and that the material is soft, smooth cotton. As a long-term measure, tone your thighs so that they do not rub against each other. An effective inner-thigh toner: Lie on your back on a floor-mat. Raise both legs toward the ceiling with toes pointed outward. Open legs as wide as possible until you feel a stretch (not strain) on the inner thighs, then bring them together again. Repeat 20-30 times daily.

My grandfather aged 72 wants to know what cardiovascular exercises and deep diaphragmatic breathing are?

A. Rosy

Cardiovascular exercises such as walking, cycling, swimming, running, jogging-on-the-spot, aerobic dancing strengthen the heart. As the heart strengthens, it needs to beat fewer times to send blood to the rest of the body. This improves the stamina of the exerciser.

Overall, regular cardiovascular exercises lower high blood pressure, LDL (bad cholesterol) levels, reduce body-fat, control blood-sugar levels and beat stress. Cardiovascular exercises are recommended for all age groups. In your grandfather’s best interests, let him check with your family doctor before he embarks on them.

Diaphragmatic breathing is popularly known as the anti-anxiety breath. The dome-shaped diaphragm lies between the lungs and the abdominal cavity. When you inhale, you consciously expand your stomach muscles outward; when you exhale, you consciously pull your stomach inward. The beginner can practise it lying on the floor with knees bent and feet flat. You relax your entire body especially the abdomen. Now, breathe slowly, easily, concentrating on your diaphragm, feeling your stomach rise as you inhale and fall as you exhale. When you do it for about 10 minutes, you feel all tension and worry drain out.

The writer is co-author of the book ‘Fitness for Life’