Osteopatia del Sol

- Here comes a Yoga posture after a hard day of work that can help you to relax.

You can extend your arms out to the sides if that is easier instead of bending them and turning your head to the side opposite your legs.🙂

- Après une dure journée de travail, voici une posture de Yoga qui peut vous aider à vous détendre.

Vous pouvez étendre les bras vers les côtés si celà est plus facile au lieu de les plier et tourner la tête du côté opposé aux jambes.🙂

- Aquí viene una postura de Yoga después de un día duro de trabajo que ayuda a relajarse.

Puede extender los brazos hacia los lados para que sea más fácil y girar la cabeza en el lado contrario a las piernas.🙂

Thank you, merci, gracias🙂

Morning Yoga

This is a good stretch when you wake up. If It is too strong you can put the hand on the floor unstead of the elbow.🙂👍

Voici un bon étirement au réveil. S'il est trop fort, vous pouvez poser la main sur le sol au lieu du coude.🙂👍

Este es un buen estiramiento al despertar. Si es demasiado fuerte, puedes poner la mano en el suelo en lugar del codo.🙂👍

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Cardiovascular Health

According to a study of Tulane University, climbing up 50 stairs a day could reduce cardiovascular disease by 20%. It is a good way to improve your bone health as well.🙂

Selon une étude de l’Université de Tulane, monter 50 marches par jour pourrait réduire les maladies cardiovasculaires de 20 %. C'est également un bon moyen d'améliorer la santé de vos os.🙂

Según un estudio de la Universidad de Tulane, subir 50 escaleras al día podría reducir las enfermedades cardiovasculares en un 20%. También es una buena manera de mejorar su salud ósea.🙂

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Herniated Disc / Disco Lumbar

If you have a lumbar disc herniation problem, you can hang between two chairs to try to decompress your lower back. Best regards.

Si vous avez un problème d hernie discale lombaire, vous pouvez vous suspendre entre deux chaises pour essayer de décompresser le bas du dos. Bien cordialement.

Si tienes un problema de hernia de disco lumbar, puedes suspenderte entre dos sillas para intentar descomprimir la zona lumbar. Muy cordialmente.

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Depression and anxiety can be helped by running according to a study published in the Journal of Affective Disorders. Best regards.

La dépression et l anxiété peuvent être aidées par la course à pied selon une étude publiée dans le Journal of Affective Disorders. Bien cordialement.

Correr puede ayudar a aliviar la depresión y la ansiedad, según un estudio publicado en el Journal of Affective Disorders. Muy cordialmente.

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Exercise

If you want to start with the plank or push ups you can start with an elevated position first It will be less difficult. Then start the floor. 🙂

Si vous souhaitez commencer avec la planche ou des pompes, vous pouvez commencer par une position élevée. Ce sera moins difficile. Passez ensuite au sol. 🙂

Si quieres empezar con la plancha o las flexiones puedes empezar primero con una posición elevada, será menos difícil. Luego pasas al suelo. 🙂

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Osteoporosis

Hello, if you have osteoporosis, you can go for a walk with a bottle of 1L in your bag. Put It horizontally🙂👍.

Bonjour, si vous souffrez d'ostéoporose, vous pouvez marcher avec une bouteille de 1L dans votre sac. Mettez-la horizontalement🙂👍.

Hola, si tienes osteoporosis puedes salir a caminar con una botella de 1L en la mochila. Ponla horizontalmente🙂👍.

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Sciatique
En cas de sciatique voici un étirement qui peut aider. Prenez votre genou gauche, si la sciatique est à gauche, et amenez-le en direction de l'épaule droite. Bien cordialement.

Sciatica
In case of sciatica, here is a stretch that can help. If the sciatica is on the left side, take your left knee and bring it towards the right shoulder. Yours Sincerely.

Ciática
En caso de ciática aquí hay un estiramiento que puede ayudar. Tome su rodilla izquierda (si la ciática está en la izquierda) y llévela hacia el hombro derecho. Atentamente.

Instagram: osteopatiadelsol. 🙂

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Urinary Incontinence.

➡️ Urinary incontinence is caused by dysfunction of the bladder and pelvic floor muscles.

➡️ Speaking in terms of musculoskeletal imbalance, it can happen after a difficult childbirth or at menopause for women. For men it can occur after prostate surgery.

➡️ Concerning food, it is better to avoid consuming caffeine, alcohol, to***co or diuretic infusion.

➡️ Concerning physical activity, it is better to avoid carrying excessive weights and to avoid practicing sports such as running, jumping rope or trampoline because the impaction increases the intra-abdominal pressure and affects the pelvic floor muscles.Exercises such as Crunch are not recommended.

➡️ Walking or swimming are best.

➡️ Exercise
In the above position, during exhalation, contract the muscles of the pelvic floor as if you were urinating and you wanted to stop the urine flow. Hold this contraction for 5 seconds and release.

Repeat this 10 times with a 10 second pause before starting a new contraction.

10 contractions represent a series. Do 3 series of 10 contractions with a one-minute break before starting a new series.

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Osteoporosis and Alfalfa

➡️Alfalfa stimulates the production of estrogens that participate in the protection of bones and help with the symptoms of the postmenopausal woman.

➡️Alfalfa, contains a lot of proteins.
It contains as well some important minerals such as calcium and magnésium but also silica and selenium and a nice range of vitamins such as A, B, C, D, K and even B12.

➡️Another interesting virtue, it can also help to lower cholesterol and triglyceride levels.

➡️Alfalfa has some contraindications and precautions for use.
It is contraindicated in case of auto-immune diseases such as lupus, anticoagulant drugs, and has some hypoglycemic effects.

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Do you have osteoporosis? What is your diet?

Osteoporosis and minerals

👉 To know your bone health you should go through a bone densitometry to look at your bone mineral density.

👉 As well, for Osteoporosis, it is also necessary to take into account the acid-base balance of the body.

👉 That is to say, the more acidic the body, the more it will take from the bones the minerals that will make it alkaline such as calcium, magnesium and potassium.

👉 The problem may not be an insufficient calcium intake (food brings us enough in general) but a leakage of calcium in the urine related to an acidic terrain.

👉 The right start would be to watch your diet for example and avoid as much as possible too much salt, white bread, charcuterie, sugar, acohol etc ...

👉 How do you know if your terrain is acidic? By measuring your urinary pH before the 3 meals for a period of at least 5 days. If the Ph is less than 7 it can promote osteoporosis.

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Osteoporosis

Eat some prunes 🙂!
Mangez des pruneaux 🙂!
Comer ciruelas pasas 🙂!

Good exercise for the back.🙂
Voici un bon exercice pour le dos.🙂
Aquí viene un buen ejercicio para la espalda.🙂

Here comes a good stretch for work if you sit a lot in front of a computer.🙂

Voici un bon étirement si vous travaillez beaucoup assis devant un ordinateur.🙂

Aquí viene un buen estiramiento por si paséis mucho tiempo delante de la computadora.🙂

Instagram: osteopatiadelsol.

Here comes a good stretch for work if you sit a lot in front of a computer.🙂 Voici un bon étirement si vous travaillez beaucoup assis devant un ordinateur.🙂Aquí viene un buen estiramiento por si paséis mucho tiempo delante de la computadora.🙂

Instagram: osteopatiadelsol. 😉

If you are with a certain age already and back pain, you can try a rolled towel in your low back while you are in your recliner🙂. Obviously rest the head🙂.

Si vous avez déjà un certain âge et que vous avez mal au dos, vous pouvez essayer une serviette roulée dans le bas du dos pendant que vous êtes dans votre fauteuil inclinable🙂. Vous pouvez évidemment reposer la tête🙂.

Si ya tienes cierta edad y tienes dolor de espalda, puedes probar con una toalla enrollada en la zona lumbar mientras estás en tu sillón reclinable🙂. Obviamente descansa la cabeza🙂.



illustrated by

In case of back pain, this exercise could be helping😉. This is not a medical advice, only for educational purpose🙂. Have a good day👍

En caso de dolor de espalda, este ejercicio podría ayudar 😉. Este no es un consejo médico, solo con fines educativos 🙂. Que tengas un buen día👍



Illustrated by@ameliejeanne

Hello everyone! Please remember the good posture at work.🙂 Keep the computer screen at the level of the eyes, it helps a lot.😉 Feet on the floor and knees at 90º.🙂


Hola a todos! Por favor, recuerde la buena postura en el trabajo.🙂 Mantener la pantalla del ordenador a la altura de los ojos ayuda mucho.😉 Pies en el suelo y rodillas a 90º.🙂