Biceps workout at home gives you the flexibility to workout whenever you wish to. This circuit training program is a boon for the travelers. You do biceps workout for mass not need any weights for the workout. You will use your bodyweight for resistance. All, you will need is a towel and the zeal to work out.

The Circuit Program
The circuit program comprises of 5 exercises which are to be done for 30 seconds each. You will do these exercises with the help of towels. Take the help of a timer to maintain the timing.

Inner Curls Biceps Workout
To do the exercise, you need to put your legs between the towel and hold both the ends of the towel. Now use your leg as the weight and pull it upwards and then let it go downwards. Your hand must form the L shape while you are doing the move. Your hand will move towards your body while your leg will move upwards. Repeat the move up to 30 seconds with one hand and then with the other. Engage or squeeze your biceps while doing this back and biceps workout. You can take the help of the wall if you feel like you will fall down.

Straight Curl Biceps Workout
These are very much like the exercise that you have performed earlier. The only difference is the change in the angle. Put your leg between the towel and hold the ends of the towel. Move your leg and the hand in the same direction i.e. forward. Your hand and leg will move simultaneously. Your wrist will face upwards. Do the exercise for 30 seconds with one hand and then with the other. Take the help of the wall if needed.

Angled Curls Biceps Workout
Again put your leg on the towel and hold the ends. Pull your leg and hand upwards but this time you will bend your hand to the side. Your leg will move backward while your hand will move sidewards. Focus your body weight on your hands so that your muscles have a hard time lifting that weight. Repeat the exercise for 30 seconds with one hand and then with the other.

Reverse Curl Biceps Workout
This exercise is very much like the straight curls. Put your leg on the towel and hold the ends. Move your hands and legs upwards while facing forward. Your hand in which you are holding the ends of the towel will face downwards. Your biceps will get squeezed but in a reverse manner. Repeat the exercise up to 30 seconds with one hand and then with the other.

Lying Double Curl Biceps Workout
You will at first lie down on your back to do this chest biceps workout at home on a mat. Put both legs into the towel and hold both the ends in each hand. Lift your upper body and pull your leg forward while you curl your biceps. Move both hands at the same time and repeat the move up to 30 seconds. Focus on your biceps while doing the exercise and use your body as the resistant force.

This circuit plan of 5 minutes must be done in 3-4 sets. One whole set will be 5 minutes. You will have to do the exercise for 15-20 minutes. If you do not have time, doing the exercise for 5 minutes can also be helpful. Put proper force in order to make those biceps bulk. At times when you get tired, you might feel like reducing the force but that will be quite hazardous and will not lead you to your goal. Also, take care that you do not fall down while doing the exercise.

If you suffer from arthritis pain or know someone who does, it is likely that you’ve come across the name CBD before. Cannabidiol (CBD) is one of the two most popular organic chemical compounds extracted from the cannabis (marijuana or hemp) plant, the other being tetrahydrocannabinol (THC). However, where THC is psychoactive (makes you high), CBD doesn’t have such psychoactive or mind-altering properties. This is one of the main reasons people use CBD products to treat certain medical conditions like pain, anxiety, inflammation, etc. So, does CBD really help with chronic arthritis pain?

Arthritis is a fairly common disease across the world and there are over 100 types of arthritis. But the two types of arthritis that most commonly affect people are-

Rheumatoid arthritis, an autoimmune condition, affecting the joints making them stiff, swollen, and painful.
Osteoarthritis arthritis, on the other hand, is caused by natural inflammation of the joints which leads to breakdown and loss of cartilages. This causes difficulty in moving.
Cannabidiol might not work for all types of arthritis pains and also, not for all people but considering how addictive most of the medicines available for arthritis can be, CBD might be a better alternative. Though there are not many research studies to support the therapeutic effect of CBD on such pains, there are some that do show this. The existing reports (mostly conducted on animals) generally show that it might help with the morning pain to some extent and also improve your sleep. The Arthritis Foundation has also provided some anecdotes to support these claims. However, they’ve also mentioned the lack of rigorous studies done on human subjects and have urged the FDA to help study and regulate CBD products which will promote further studies. Some studies which give limited evidence for the effectiveness of CBD in arthritis pain are-

The very first controlled trial took place in 2006 that used Sativex (a cannabis-based drug) for 5 weeks. The participants reported considerable improvement in arthritis pain, reduced inflammation, and better sleep quality. However, Sativex contains both CBD and THC.
In 2011, a study was done to show that CBD may effectively reduce arthritis-related inflammation because of the involvement of atypical receptors that responded to the stimuli.
A review conducted in 2014 shows the involvement of the endocannabinoid system in osteoarthritis pain and concludes that cannabinoids can help with such pain.
A 2016 research work shows a possible reduction in arthritis pain and inflammation when the drug is applied topically.
A 2017 study done on rats showed the potential to treat osteoarthritis-related pain.
A conclusive study to prove CBD effective for arthritis pain is yet to come but the above results are promising.

How does CBD work?

CBD oil works by acting on our brain but in a different way than THC does. The exact receptors involved (other than CB1 and CB2) are not well-known but it may block specific receptors to increase the level of anandamide (an endocannabinoid produced in the body) which in turn reduces pain and inflammation. Another potential role CBD plays is in strengthening our immunity by binding to the CB2 receptors and thereby preventing the auto-immune attack to some extent. This may be helpful in slowing down the progression of rheumatoid arthritis and reduce fatigue and fever.

How to use CBD oil?

You may take CBD capsules orally that contain CBD oil or directly take it in the oil form. The oil is highly versatile and can be either taken alone (oral spray) or mixed with food and drinks to improve the taste. You may even mix the oil with any cream or lotion you use daily and apply it topically to the affected areas. However, don’t forget to check with your physician to know if it is ok to take any CBD product with the medications you might be currently taking for arthritis. This is to know if there can be possible interactions between them.

Side effects of CBD oil

Although CBD oil has been found to be well-tolerated by most people, there are certain possible side effects which you should know.

Vomiting or nausea
Diarrhea
Fatigue
Reduced appetite
Dry mouth
Additionally, the Arthritis Foundation has cautioned against the use of CBD oil with the following drugs as it may cause a negative effect-

Naproxen (Aleve)
Celecoxib (Celebrex)
Prednisone and other corticosteroids
Tramadol (Ultram)
Tofacitinib (Xeljanz)
Drugs used to treat fibromyalgia, like gabapentin and pregabalin
Antidepressants like citalopram, sertraline, amitriptyline, and fluoxetine
You should also do a patch test on your skin before you use CBD oil for the first time to see if you are allergic to it. Lastly, some states consider CBD to be illegal. So do check your state laws before purchasing CBD oil.

Final Verdict

There is limited evidence to show that CBD is useful for treating arthritis pain but the research work is ongoing and hopefully, should produce conclusive results soon. For now, it is believed that it affects certain receptors in the brain in a way that may reduce inflammation and pain. So, depending on your wish, legal laws, and doctor’s consultancy, you may decide to use CBD oil to treat arthritis pain.

Even though a stiff neck is typically caused by a relatively minor injury, such as a muscle strain or ligament sprain, the painful flare-ups can be quite sharp or burning. It is good to minimize painful movements and give a stiff neck some rest, but it is also important to keep the neck moving to avoid further stiffening or muscle deconditioning.

Below are 4 easy stretches to improve neck flexibility and function, as well as test which movements may need to be modified or avoided until the neck feels better. Some of these stretches may feel good or help reduce pain and stiffness, whereas others may not. If a particular movement starts to increase pain, immediately stop it and try a different movement.

Neck Extension (Backward Bending):

Gently extend the neck by looking upward and bringing the head backward while keeping the shoulders and back stationary. Once the head has gone back as far as it can go without increasing pain, try to hold the stretch for 5 seconds before returning the head to neutral (starting) position. During a neck extension exercise, the stretch is felt along the front of the neck through the throat. The muscles working at the back of the neck may also be felt, from the base of the skull all the way down to the upper back.

Neck Flexion (Forward Bending):

Gradually lower the chin toward the chest and look downward while only moving the head. Once the head has been flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to neutral position. The neck flexion stretch is felt throughout the back of the neck.

Lateral Neck Flexion (Bending Side to Side):

Slowly bend the head to one side, such as by bringing the left ear toward the left shoulder. During this stretch, the shoulders and back remain still while the neck flexes laterally to the side. Once the head has flexed as far as it can comfortably go to the side, try to hold the stretch for 5 seconds before returning the head to neutral position. This stretch is then repeated in the opposite direction. When the lateral neck flexion is performed with the head bending toward the left shoulder, the stretch is felt along the right side of the neck.

Neck Rotation (Turning Side to Side):

While keeping the back straight and shoulders still, gradually turn the head to the left as far as it can naturally go without increasing pain. Once the head has reached its rotation limit, hold the stretch for 5 seconds before bringing it back to neutral position. This same stretch is then repeated to the right. Of all these stretches noted for a stiff neck, rotation is often the most challenging, especially on one side or the other. It is recommended to only rotate the neck part way if that is all that can be done without increasing pain.

How Often to Perform Neck Stretches:

For an acute stiff neck that is particularly painful and difficult to move, it may make sense to only try each of these stretches once before giving it a rest. These stretches could then be tried again a few hours later, or perhaps the next day. As time goes on, these stretches may start to feel more comfortable and can be increased, such as by holding the stretch positions for 10 seconds, or doing multiple sets. At each step of the way, it is important to remember that the goal is to improve neck flexibility and function, not increase pain. After the initial neck pain and stiffness have been reduced, a more involved routine of neck strengthening and stretching might be pursued long-term to reduce the risk of having the pain return.

When to Seek Medical Attention:

If a stiff neck is accompanied by a severe headache, fever, nausea, dizziness, arm tingling, weakness, or other troubling symptoms, seek medical attention immediately. Also, if a person has a history of serious medical conditions, or if neck pain or stiffness do not start to get better within a few days, it is advisable to schedule a doctor appointment before continuing exercises.

Launch of ‘Gift a Vision’ campaign to conduct more than 100 free cataract and glaucoma surgeries

“As we lose ourselves in the service of others, we discover our own lives and our happiness.”-Hellen Keller.

Working day and night for the betterment of Congolese underprivileged citizens, HJ Foundation has yet again set an example that humanity is still alive.

According to NCBI (National Centre for Biotechnology Information), the reason behind 81% of Congolese becoming blind and 80% of people who suffered from low vision had cataracts.

To curb this issue of cataract, which is mostly neglected by many, HJ Foundation came forward and worked for this cause to give a new vision with a campaign called GIFT A VISION.

The HJ Foundation in collaboration with Foundation Denise NYAKERU TSHISEKEDI of the First Lady of the Democratic Republic of Congo launched the program, “Gift A Vision”. The program involved 100 free-of-charge surgeries for the underprivileged people of Congo. The surgeries were commenced in a launch ceremony on the 15th of Oct in the presence of the first lady and other local authorities and dignitaries with a live surgery being broadcasted from the operation theatre to the audience sitting in the auditorium at HJ Hospitals.

Ophthalmological screening at the National Institute for the Blind

Concerned about improving the living conditions of the poor population, HJ Foundation in collaboration with the Foundation of the First Lady of the DRC Denise Nyakeru Tshisekedi with the technical support of HJ Hospitals launched an ophthalmological campaign “Gift A Vision” campaign targeting only the poor. It provided free surgery for at least 100 cataract patients. The conference ended with the distribution of disinfectant gels and masks donated by the HJ Foundation.

Ophthalmological screening at the National Pedagogical University “UPN”

Within the framework of the ophthalmological campaign “Gift A Vision” initiated by HJ Foundation in collaboration with First Lady Denise Nyakeru Tshisekedi’s foundation with the technical support of HJ Hospitals, HJ Foundation registered more than 100 patients at the UPN University Hospital Centre who were consulted at HJ Hospitals and the cataract positive cases were in particular taken care of by HJ foundation for their surgeries.

Ophthalmological screening at Bonzola Hospital in Mbuji-Mayi

Continuing the screening camps across the country, the Bonzola Hospital in Mbuji-Mayi served as a base camp for the screening of patients for the Gift A Vision campaign. Three patients who required surgery were flown to Kinshasa and after their successful eye surgeries, were sent back to Mbuji-Mayi and all costs were taken care of by HJ Foundation.

Ophthalmological screening at the HJ clinic in Goma

The HJ Foundation and HJ Hospitals team also traveled to the city of Goma as part of the ophthalmological campaign “Gift A Vision” initiated by HJ Foundation in collaboration with the foundation of the first lady Denise Nyakeru Tshisekedi with the technical support of HJ Hospitals, where the team screened more than 300 patients and have had more than 60 cataract positive cases that were brought back to Kinshasa for the surgery at the HJ Hospitals complex that HJ Foundation took care of.

‘HJ Foundation is a non-profit association created in 2016 in Kinshasa by Mr. HARISH JAGTANI, of Indian nationality.

The vision of the HJ Foundation is to promote humanity through its actions, charity, solidarity, compassion, and responsibility. To improve the quality of life of communities and individuals HJ Foundation assists all poor and vulnerable populations. We participate in the creation of all infrastructures that can help improve the lives of communities, in particular hospitals, bio-medical analysis laboratories, schools, vocational training centers, etc.’