@dr.anishajain

@dr.anishajain

👊I’ll help you to move better •👩‍🎓Doctor of Physical Therapy •🧘‍♀️Yoga practitioner •💫 Reiki MASTER 📲 Follow for health and exercise tips 📍New York

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Ask people to leave you alone and take a break from phone, computer, driving, tv and stretch out!!! Happy weekend 😊

Disclaimer:  The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis.

Follow on Instagram: @dr.anishajain
Follow on Facebook: Dr.Anisha Jain

Stay healthy, stay fit and keep moving!

@dr.anishajain

Ask people to leave you alone and take a break from phone, computer, driving, tv and stretch out!!! Happy weekend 😊 Disclaimer: The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis. Follow on Instagram: @dr.anishajain Follow on Facebook: Dr.Anisha Jain Stay healthy, stay fit and keep moving!

1.Happiness is real!!!!
2. Rest is not Rehab
3. Movement is Medicine!!!
Which one you agree with?

@dr.anishajain

1.Happiness is real!!!! 2. Rest is not Rehab 3. Movement is Medicine!!! Which one you agree with?

Plantar Fasciitis by definition is inflammation of plantar fascia however, typical
RICE treatment of inflammation is not needed.

Typical symptom is sharp stabbing pain at the heel, usually worse in the morning, mostly after prolonged inactivity and/or prolonged walking.

Therefore, stretching first thing in the morning and offloading the heel while walking on your toes gives much relief. Here’s are some self release technique and stretching which will help with releasing the tight areas.
1. Can use tennis ball/iced water bottle for 1-3 minutes 2-3x/day
2. Plantar fascia and calf stretch can be done few times a day with 10-15 sec hold
3. Active mobility can be done 10-15 times, 2-3x/day.

Strengthening the ankle/foot muscles is extremely important for long term release. Toe walking and heel raises with focus on big toe extension works on calf strength and prepares slow resistance for plantar fascia! 

Stability, Mobility and strengthening exercises should be gradually introduced in addition to this!

👉 tag the one who might benefit from this 
👉share and spread the knowledge 

Disclaimer:  The Content provided is solely for informational and educational purpose  and not intended as a substitute for professional medical advice, diagnosis, treatment.

@dr.anishajain

Plantar Fasciitis by definition is inflammation of plantar fascia however, typical RICE treatment of inflammation is not needed. Typical symptom is sharp stabbing pain at the heel, usually worse in the morning, mostly after prolonged inactivity and/or prolonged walking. Therefore, stretching first thing in the morning and offloading the heel while walking on your toes gives much relief. Here’s are some self release technique and stretching which will help with releasing the tight areas. 1. Can use tennis ball/iced water bottle for 1-3 minutes 2-3x/day 2. Plantar fascia and calf stretch can be done few times a day with 10-15 sec hold 3. Active mobility can be done 10-15 times, 2-3x/day. Strengthening the ankle/foot muscles is extremely important for long term release. Toe walking and heel raises with focus on big toe extension works on calf strength and prepares slow resistance for plantar fascia! Stability, Mobility and strengthening exercises should be gradually introduced in addition to this! 👉 tag the one who might benefit from this 👉share and spread the knowledge Disclaimer: The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, treatment.

Life is a beautiful journey! The obstacles and the achievements make its a journey to remember! Do you trust the process?

@dr.anishajain

Life is a beautiful journey! The obstacles and the achievements make its a journey to remember! Do you trust the process?

Going to try this? Let me know in the comments!

Wall sit helps with building isometric strength and endurance in the quadriceps, hamstrings and gluteus.

We need Strong quads for our daily activities like getting out of a chair, sitting on/off the toilet seat,walking downhill or down stairs and many more activities.

Recommendations:
 *You can start with 20 sec hold for 2-3 reps and gradually progress to a minute! 
*Exercise should be fairly painfree and feeling burn on the top of the thigh is common especially if muscles are weak but shouldn’t be painful! 
*if it is too difficult, start by sliding upto comfortable range and gradually progress to 90 degrees.

Disclaimer:  The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis.

Follow on Instagram: @dr.anishajain
Follow on Facebook: Dr.Anisha Jain

Stay healthy, stay fit and keep moving!

@dr.anishajain

Going to try this? Let me know in the comments! Wall sit helps with building isometric strength and endurance in the quadriceps, hamstrings and gluteus. We need Strong quads for our daily activities like getting out of a chair, sitting on/off the toilet seat,walking downhill or down stairs and many more activities. Recommendations: *You can start with 20 sec hold for 2-3 reps and gradually progress to a minute! *Exercise should be fairly painfree and feeling burn on the top of the thigh is common especially if muscles are weak but shouldn’t be painful! *if it is too difficult, start by sliding upto comfortable range and gradually progress to 90 degrees. Disclaimer: The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis. Follow on Instagram: @dr.anishajain Follow on Facebook: Dr.Anisha Jain Stay healthy, stay fit and keep moving!

What is best posture???
Even if you sit upright with your neck and back supported and maintaining proper alignment, if you are sitting for too long then it is going to cause you some aches, pain, tightness and so on... Movement and mobility is the key! Keep moving and avoid being in one position for more than 30-40min. If you can’t take a long break, just take break for 1min from the activity or the position you are in and your body will thank you! ❤️

@dr.anishajain

What is best posture??? Even if you sit upright with your neck and back supported and maintaining proper alignment, if you are sitting for too long then it is going to cause you some aches, pain, tightness and so on... Movement and mobility is the key! Keep moving and avoid being in one position for more than 30-40min. If you can’t take a long break, just take break for 1min from the activity or the position you are in and your body will thank you! ❤️

Knock knees  also known as Genu Valgum is a condition where knees are bend inwards and touch the other knee. There are many reasons to this condition but if you haven’t had it before and gradually started seeing the changes then it could be due to flat feet, weak ankle or foot muscles, weak quads, hip internal rotators  and/or tight adductors. These early phase exercises should help build the strength to improve the condition.

You can start with 1-2 sets of 12-15 reps and then gradually progress by adding and/or increasing the resistance. These exercises should be controlled and painfree.

Disclaimer:  The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, or Like ❤️and comment if you find this helpful and share, tag 🎯someone who may benefit from this.

Follow on Instagram: @dr.anishajain
Follow on Facebook: Dr.Anisha Jain

Stay healthy, stay fit and keep moving!

@dr.anishajain

Knock knees also known as Genu Valgum is a condition where knees are bend inwards and touch the other knee. There are many reasons to this condition but if you haven’t had it before and gradually started seeing the changes then it could be due to flat feet, weak ankle or foot muscles, weak quads, hip internal rotators and/or tight adductors. These early phase exercises should help build the strength to improve the condition. You can start with 1-2 sets of 12-15 reps and then gradually progress by adding and/or increasing the resistance. These exercises should be controlled and painfree. Disclaimer: The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, or Like ❤️and comment if you find this helpful and share, tag 🎯someone who may benefit from this. Follow on Instagram: @dr.anishajain Follow on Facebook: Dr.Anisha Jain Stay healthy, stay fit and keep moving!

Benefits of Camel Pose 
* stretches the front of the body including the chest, abdomen, and quadriceps. 
* It improves spinal mobility as much of the day we are sitting or slouching and bending forward. 
* By doing a backbend, extending the spine in the opposite direction and helps to improve spinal mobility, break the tightness and develop better posture. 
* It is said to open the heart chakra, which is  energy center for love, caring, and compassion.

📣Disclaimer:  The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, or treatment. Please consult your licensed healthcare professional for appropriate guidance.

Like ❤️and comment if you find this helpful and share, tag 🎯someone who may benefit from this.

Stay healthy, stay fit and keep moving!

@dr.anishajain

Benefits of Camel Pose * stretches the front of the body including the chest, abdomen, and quadriceps. * It improves spinal mobility as much of the day we are sitting or slouching and bending forward. * By doing a backbend, extending the spine in the opposite direction and helps to improve spinal mobility, break the tightness and develop better posture. * It is said to open the heart chakra, which is energy center for love, caring, and compassion. 📣Disclaimer: The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, or treatment. Please consult your licensed healthcare professional for appropriate guidance. Like ❤️and comment if you find this helpful and share, tag 🎯someone who may benefit from this. Stay healthy, stay fit and keep moving!

I DARE TO DREAM!!!!

I may have given up on many things through my journey but I have realized that it’s never too late to make new goals, and take actions towards achieving them!

Growing up, it was easy to get mixed in the crowd and believe that dreams are just dreams and can’t be real. But that is a myth.

The fact is, it is important to dream and never give up! No dream or no goal is too small! It’s still not too late!!!

Do you dare to dream? Let me know if you are with me!!!

🔖Tag and 🗣share with a friend who needs this reminder!!!

@dr.anishajain

I DARE TO DREAM!!!! I may have given up on many things through my journey but I have realized that it’s never too late to make new goals, and take actions towards achieving them! Growing up, it was easy to get mixed in the crowd and believe that dreams are just dreams and can’t be real. But that is a myth. The fact is, it is important to dream and never give up! No dream or no goal is too small! It’s still not too late!!! Do you dare to dream? Let me know if you are with me!!! 🔖Tag and 🗣share with a friend who needs this reminder!!!

What’s your single leg balance age???? Let me know in the comments!!

@dr.anishajain

What’s your single leg balance age???? Let me know in the comments!!

Do you suffer from back pain?

Psoas is a deep hip flexor( helps with bending the hip). With modern lifestyle, where it involves prolong sitting, driving and other activities, this muscle is constantly working. Overuse of this muscle can lead to tightness. There are test that can be done to find if psoas is tight and/or weak. Regardless adding psoas mobility to our daily routine will help with breaking the closed hip chain, improve mobility in the hips and low back and reduce/prevent pain in the low back and hips.

Remember to add that pelvic tilt and don’t arch your back.

Repeat 3-5 times on each side with 10-15 sec hold!

📣Disclaimer:  The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, or treatment. Please consult your licensed healthcare professional for appropriate guidance.

Like ❤️and comment if you find this helpful and share, tag 🎯someone who may benefit from this.

Stay healthy, stay fit and keep moving!

@dr.anishajain

Do you suffer from back pain? Psoas is a deep hip flexor( helps with bending the hip). With modern lifestyle, where it involves prolong sitting, driving and other activities, this muscle is constantly working. Overuse of this muscle can lead to tightness. There are test that can be done to find if psoas is tight and/or weak. Regardless adding psoas mobility to our daily routine will help with breaking the closed hip chain, improve mobility in the hips and low back and reduce/prevent pain in the low back and hips. Remember to add that pelvic tilt and don’t arch your back. Repeat 3-5 times on each side with 10-15 sec hold! 📣Disclaimer: The Content provided is solely for informational and educational purpose and not intended as a substitute for professional medical advice, diagnosis, or treatment. Please consult your licensed healthcare professional for appropriate guidance. Like ❤️and comment if you find this helpful and share, tag 🎯someone who may benefit from this. Stay healthy, stay fit and keep moving!

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