Weight Loss Tips

Triphala – A Natural Aid for Weight Loss

I’ve been very happy with my weight for a few years now but there is something not quite right with my digestive system. I am not absorbing the nutrients and eliminating the waste as efficiently as I could be. I think I may be short on some healthy intestinal enzymes or may have accumulated some unhealthy bacteria or virus but I know something is not quite right as my stomach often makes outrageous noises and the intestines seem to move (!) after a meal and I often feel a need to (excuse me) release gas, which was never a problem I had before. This has been an ongoing thing for a few years now.

Although my weight continues to be ideal (I am middle-age and do not expect a completely flat mid section) I think my stomach is more bloated than it should ideally be. Though I eat mostly healthy, non-processed foods, I do have three bad habits which probably impact my digestive system; coffee, red wine and cigarettes. It would be good if I could quit at least one of these and see if this improves my digestive system but I can’t see myself doing that anytime soon..

On hearing about my digestive ailments, a friend who is a healer and has incredible nutritional knowledge recommended I try taking Triphala powder (mixed into a glass of warm water) for a month.

I had never even heard of Triphala before but after looking it up it certainly sounds amazing and it does appear that the exceptionally leading-edge healthy people in the yoga/vegetarian circles are in the know about it and are raving about it.

This ‘mild laxative’ is the single most commonly prescribed herbal supplement by Ayurvedic experts. A very strong core principle of Ayurvedic medicine is that perfect digestion is the basis of all health  So healing the digestive system is the first priority of Ayurvedic experts.

Triphala acts as a natural laxative. It helps cure constipation and promotes regular bowel movement. For people who have developed digestive issues, it is seen as being a very helpful and easy aide to restore health to your digestive system. But its wonders go much broader than that. It has also been shown to improve the functioning of the liver, colon, heart, to improve circulation and to be a great aid in weight loss!

So I am going to start taking a teaspoon of this powder each day and will report back in a couple of weeks to let you know how it’s going and whether it’s working. (Update Note: April 14th….Hi, it’s been about three weeks and I can say the triphala is definitely working great for me. I’ve been taking about half a teaspoon in boiled water (that i’ve mixed and let sit for a while) each day. It has made my stomach feel a bit queasy but i definitely feel it has been eliminating toxins from my digestive system and my distended stomach is shrinking ! I feel like I’ve lost at least a waist size (and I’ve been eliminating more than usual and very nicely thankyou ;-)).

Though triphala is renowned for helping with constipation and digestion issues, I was also curious to see if there were lots of personal stories out there about triphala being effective for weight loss. Here are some interesting and encouraging snippets I found on various sites. 

These people found Triphala a great help in their weight loss journey;

I’ve been using triphala for a couple of weeks as recommended (2 tablets twice a day); I heard about it on Dr. Oz and as an almost pure “Vata” type (with minor Pitta influence) thought, “I have to try this.” I’ve always had IBS-like symptoms including significant bloating, and it’s uncomfortable to say the least. I eat well, plenty of fruits and veggies, but still had trouble. Well, the triphala came and I tried it. Can’t say I thought much about it for the first week, but I figured maybe it was normalizing things without much overt effect at first. And about a week in, presto. I suddenly saw effects, and improvements keep happening. I’m “regular,” no mad dashes to the bathroom *or* constipation, and my pants fit, with bloating much less — not completely gone, but getting there. My skin is also clearer and I look about 10 years younger. It’s like I’m undergoing a deep all-over cleansing, which is actually probably what really *is* happening if my digestive system is normalizing. I plan on taking this for the rest of my life. I wish I’d heard about it years ago.

I saw Triphala on Doctor Oz, he said if someone does nothing else, they will lose weight with this. He is right, it works great! It makes you not hungry, and has really stopped my evening munching.


I’ve been taking triphala every night for about a year and a half… and it has done wonders. I didn’t need the weight loss – but it helped my digestion immeasurably. My secret recipe for health and happiness: Kundalini yoga, triphala (1/4 tsp in hot water… more if “necessary”), and no gluten. This has been the trifecta that has brought about mental clarity, health, strength and vitality (and a more toned mid-section). Feeling better than ever. Hope more people get onboard – ayurveda rather than pills to mask symptoms!


I started taking Triphala in June/ 2013. I was 240 pounds at the time. As of December when I weighed myself I am 198. 42 pounds in six months is not bad. Most weight I have lost ever, and kept it off.. I take 1 triphala tablet when I wake up 1 hour before I eat, take 1 tablet before lunch and 1 tablet before I go to sleep at night. And drink plenty of water throughout the day.


Triphala powder is a miracle medicine. My experience, I lost 3kgs in 4 weeks, my knee, ankle, finger JTS pain almost gone, inflammation reduced, BP reduced, eye sight reasonably improved (typed without glasses). I am 58 years old, I take one teaspoon at night 1 hr after dinner and I teaspoon in the morning with ample water. No problem or side effect. I feel better and fresher than before.

I bought this after watching an episode of Dr. Oz where he had a guest on who spoke about ayurvedic medicine. She suggested taking this, drinking ala tea, switching the dinner meal with the lunch meal, curry powder and massage. I bought this and took 2 pills every night for a month, drank ala tea (16 oz water, 1 tsp cumin seeds, 1 tsp fennel seeds, and 1 tsp coriander seeds boiled for 5 minutes) for about a week I kept forgetting to drink it , and switched the lunch and dinner meals and lost 11 pounds in 1 month without exercise or dieting. In fact I thought I would gain weight because I had been eating fast food for the 3rd week while having work done on the kitchen. (Chili fries, burgers, fried zucchini, etc.) This was the easiest way to lose weight since it is effortless.


* This article was originally published here

Weight Loss Tips

The Evidence for Intermittent Fasting

I have been advocating intermittent fasting (IF) to my patients for some time now after having tried it out for myself with impressive results (for details see this post).  The problem with most diets that you read on the internet is that they make broad claims but are usually without proof that they work.  The… Continue Reading →

* This article was originally published here

Weight Loss Tips

How to Figure Out Exactly How Many Calories You Need to Lose Weight, According to a Nutritionist

‘Tis the season for New Year’s resolutions, and that means many of us will be vowing to save more money, get enough sleep, and, you guessed it, get healthier by losing some weight. Shedding extra pounds is always a top resolution shared by millions of people. If it's yours too, one question is likely running through your mind: How many calories should I actually take in every day to lose weight?

On average, a moderately active woman between ages 26 and 50 should get about 2,000 calories per day to maintain a healthy weight, according to the USDA's Dietary Guidelines for Americans. But when it comes to weight loss, calories aren’t a one-size-fits-all thing. How many to consume depends on factors like your age, height, sex, and activity level.

If you’ve Googled this question, you’ve probably seen weight loss websites or apps that use a formula taking these variables into account. After you've entered your personal data, voila—it spits back the magic number of calories you need daily to reach your desired weight. Sound to good to be true? Health contributing nutrition editor Cynthia Sass says it probably is.

RELATED: Do You Really Burn More Calories On a Low-Carb Diet? Here's What Our Nutritionist Thinks

When you sign up with a weight-loss app like MyFitnessPal, for example, you’ll be asked a number of specific questions to help the app set goals for you: your current weight, height, goal weight, sex, age, activity level, and the speed at which you want to lose weight (anywhere from one half to two pounds per week).

Sass says that the formula most of these apps use calculates how many calories you need to maintain your current weight, and then subtracts 500 calories per day if you want to lose one pound per week (or subtracts 1,000 per day if you want to lose two pounds per week). If you think that sounds like huge number of calories will be cut from your daily meal plan, you’re right. “The problem with that is it will often take you lower than you need to get to and stay at your ideal weight,” she says.

The idea behind this formula is that 3,500 calories equals one pound, meaning if you cut 500 calories each day for seven days, you’ll create a 3,500 calorie deficit, and in turn lose one pound. “There are all kinds of problems with that,” Sass says. “If you take someone below the number of calories needed to get to their healthy weight or their goal weight, they may slow down their metabolism, lose muscle tissue or lean tissue, and have other side effects, like intense cravings or hunger, irritability, mood swings.”

RELATED: Weighing Yourself This Many Times a Day Could Actually Help You Lose Weight

So how can you determine how many calories you actually need to lose weight without hurting your health? Sass has a hack: Instead of entering your current weight and your goal weight into the app or formula, enter your goal weight in the box that asks for your current weight, and check "maintain current weight" as your goal instead of "lose one pound per week." For example, if you weigh 150 pounds but you want to weigh 130, enter your current weight as 130, and your goal as "maintain current weight."

“That will give you the number of calories needed to get to and stay at 130,” she says, “and you’ll never undercut your needs or create all of those other side effects.” 

We tried this approach on MyFitnessPal, first entering a 150 pound current weight and a 130 pound goal weight for a 35-year-old, lightly active woman who exercises 4 times a week for 60 minutes each. We marked her goal as "lose 1 pound per week." The app then suggested she eat 1,400 calories per day to reach her goal. Next, we entered the same information, but we said the woman's current weight was 130 pounds and her goal was to "maintain current weight." Her daily calorie allowance came out to 1,780. That's a huge difference. 

RELATED: These Are the 10 Diets Everyone Tried in 2018, According to Google

Sure, this approach will have you losing weight a little slower than if you were cutting 500 calories per day, but it's unlikely you'll mess up your metabolism, burn muscle, or experience mood changes like irritability. Plus, cutting 500 calories per day isn’t sustainable for most people. You’ll likely get so hungry or fatigued at some point, you'll have to increase your calorie intake…which could make you gain the weight right back.

Though consuming the number of calories needed to maintain your goal weight is Sass’s preferred method when it comes to tracking your intake, she's adamant that counting calories isn’t for everyone. “You have to know your personality,” she says. “Some people are very data driven, and they like using numbers and trackers, and they can simply look at that as data. Other people who have a more emotional relationship with their bodies and numbers and feel anxiety around counting, and it can actually be overwhelming.”

Never force yourself to track calories if it causes you too much stress. Sass says it could end up being counterproductive and drive you to overeat out of frustration or totally give up on your goal. When it becomes all-consuming, it can even trigger a surge in levels of the stress hormone cortisol, which has been shown to increase belly fat, she adds.

RELATED: You Burn the Most Calories at This Time of Day, New Study Shows

Luckily, if tracking your food intake isn't your thing, there are plenty of other ways to reduce your calorie intake, such as focusing on portion size instead of calories. For example, increasing your portions of non-starchy veggies, like spinach, broccoli, and mushrooms while decreasing your portions of starches, such as brown rice, quinoa, and sweet potatoes, will automatically reduce your calorie intake, Sass says.

Some people might also want to try using a tracker just at the beginning to get a feel for what it would be like to eat a healthy number of calories for their goal weight. Sass says she’s had patients who didn’t think they were overeating, but in reality, they were 400 or 500 calories over where they needed to be. 

One more thing to remember: Not all calories are created equal. If you’re hitting your daily calorie goal but you’re eating fast food all day every day, you might lose some weight, but you won’t feel good doing it. If you want to lose weight and improve your health, whole foods are the way to go.

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* This article was originally published here

Weight Loss Tips

My COVID-19 Journey

I now have a separate site for this topic: Its clear that the people with the chronic conditions caused by obesity and those who are confined to nursing homes because of chronic sedentary neglect are at the highest risk. I started this blog several years ago to help my patients with weight loss (as you… Continue Reading →

* This article was originally published here

Stretching for All

Easy Stretches to Relieve Neck Pain

5 Easy Stretches to Relieve Neck Pain

Neck Pain
Easy Stretches to Relieve Neck Pain

Neck pain is a common problem that many people experience at one point in their lives. You can get a stiff neck if you slept in a bad position or maintained a slouched posture while typing on a smartphone or PC for extended periods. In some cases, neck pain may develop from a past injury. Regardless of the cause, acute neck pain and stress is easy to relieve through simple stretching exercises.

Neck exercises for relieving aches are easy to do and require little time. To help you get started, here are 5 stretches to relieve neck pain.

1. Side Neck Stretch

You can do this stretching exercise from a standing or seated position. As the name implies, this stretch targets the sides of your neck.

Begin the exercise with your shoulders relaxed. Gently tilt your head toward the right shoulder.

Assist the stretch by placing your right hand on top of the head and pull it gently.

Hold this position for 30 seconds then slowly align the neck with your spine and repeat the stretch on the other side.

2. Hands Behind the Back Neck Stretch

For a deeper stretch in the sides of your neck, attempt this exercise. It is similar to the side neck stretch only that this time your hands will be behind the back.

While standing upright with feet slightly spread, place both hands behind your back just below the tailbone. You can hold the left wrist with your right hand.

Lower your right ear towards the shoulder. To increase intensity of the stretch, pull your wrist with the right arm to straighten the left arm gently.

Hold the stretch for at least 30 seconds then switch sides.

3. Seated Clasping Neck Stretch

If the back of your neck and upper back are stiff, then this stretching exercise is for you.

Sit down on a chair or cross-legged on the floor. Keep the spine tall and straight then press your hips firmly into the seat or ground.

Bring both hands at the back of your head and interlace the fingers.

Gently press the head down by tucking in your chin into the chest.

Hold this stretch for about 30 seconds before releasing your hands.

4. Grounded Tipover Tuck

When experiencing a stiff neck and sore shoulders, the grounded tipover tuck can provide fast relief. This stretching exercise can also be helpful at relieving headaches and drowsiness.

Kneel down with thighs perpendicular to the floor and hands placed at your sides.

Bend forward to touch the floor with the top of your head while keeping thighs raised and perpendicular to the floor.

Stretch the arms behind your back and claps the fingers together.

Hold this stretch for about 10-20 seconds and then get back into the kneeling position. Rest briefly and repeat the stretch 5 or more times.

5. Upper Back Stretch

When the upper back is strained, the neck muscles bear the brunt of supporting the weight of your head. By releasing tension in the upper back, this will ease stiffness in the neck. You can accomplish this with an upper-back stretch performed from a seated position.

Once you are comfortably seated on a chair with feet firmly planted on the ground, stretch out your arms at shoulder height in front of you and put your palms together.

Bend the upper back as though you were about to dive into a pool. Ensure also to flex your head by tucking in the chin to your chest.

Stay in this position for about 30 seconds then finish with gentle neck rotations.

A stiff neck can cause other problems such as headaches and upper back pain. To relieve tense neck muscles, make use of the stretching exercises described above. For faster relief, ensure to massage any sore muscles in your neck and shoulders as well. Individuals who experience chronic neck pain should seek medical advice before attempting any stretching exercise in order to determine the root cause of the problem and best remedies to for their condition.

Weight Loss Tips

My COVID Journey Has a New Home

I created a separate page just for this topic at:

* This article was originally published here

Weight Loss Tips

Realities to Know Prior To Going for Weight Reduction Surgical Treatment

Realities to Consider Prior To Going for Weight Reduction Surgical Treatment

weight loss
Weight loss


Have you ever wondered exactly what is up with weight-loss surgical treatment? This informative article can give you an insight into everything you’ve ever needed to know about weight-loss surgical treatment.

For some individuals, it can be a difficult decision for picking whether to undergo weight loss surgery or try to continue on their own. Weight reduction surgical treatment is life altering and requires a strong commitment from the client to follow a diet and exercise strategy. You should make sure you clearly grasp the benefits and drawbacks that come with weight reduction surgical treatment procedures before making any decision.

What to Expect?

It is essential that you have a clear idea of what your expectations are from the weight loss surgery and whether the results of that actual surgical treatment will be able to fulfill those expectations.

Also, weight loss surgical treatment patients are recommended not to expect the weight loss surgical treatment to be their answer to all their problems and that they will still need to preserve their health and figures into the future by following appropriate healthy eating and exercise plans.

These weight reduction surgical treatment types are acquiring more approvals today as newer innovation makes the weight-loss surgical treatments more efficient and much safer. There are most likely many concerns you have. Here are some common concerns concerning weight loss surgical treatment if you are thinking about or scheduled for weight loss surgical treatment.

How Much Weight Can I Lose?

The quantity of weight you will lose following weight-loss surgical treatment will depend upon a number of elements. Initially, the weight loss surgery type you have can impact the outcome. The Lap-Band treatment, while more secure, has slower weight loss than other types.

Your exercise routine and the foods you consume will also affect your weight loss result. It is necessary to follow the diet strategy offered to you and to exercise daily for the maximum weight-loss. Many clients can expect to lose about 36 percent of their excess body weight within the very first year.

Are There any Qualifications For Having Weight Loss Surgery?

Even this depends upon numerous elements. Typically, a candidate for weight loss surgery must weight 100 pounds or more over their ideal body weight. Another factor is the body mass index.

Women who are 80 pounds obese or more and have a body mass index of 40+ and men who are obese by 100 pounds or more and have a Body Mass Index of about 40+ are considered severely obese and may be candidates for weight loss surgical treatment.

Those who have a BMI in between 35 and 40 and experience weight linked problems and issues such as sleep apnea, weight problems related heart disease, or diabetes might be considered for the weight-loss surgery.

How Safe Is Weight Loss Surgery?

For the most part, weight reduction surgery is safe. As with any surgical procedure there are risk for complications included and these should be carefully considered before having the treatment.

Also, there are some weight reduction surgery types that are safer than others. Surgical treatments that are carried out laparoscopically are typically much safer and easier to recuperate from than open procedures.

In addition, there may be some medical conditions that will prevent a great result for some patients. It is significant to discuss these concerns with your health care provider prior to having surgery.

Can I Participate In Activities Following Surgery?

Healing time can depend on the type of surgery that is carried out. In truth, workouts are urged and will assist in more  weight loss quickly.

What Can I Eat After Weight Loss Surgery?

You will be restricted to liquids and pureed foods for the very first five weeks after surgical treatment. Gradually, you can begin to include other foods such as lean meats, fresh fruits and vegetables and low fat dairy items.

To assist you in feeling full and to consume numerous small meals throughout the day, most clients will only be able to eat  really little portions so it is substantial to stop consuming large quantities. Likewise, you must prevent sweet foods and foods that are fibrous, oily, doughy or sticky. This can lead to complications in the stomach and intestinal tracts.

Although Weight Loss Surgery can be a life saving treatment for some individuals, for others it is seen mostly as a cosmetic treatment. That said, nevertheless, it does have its advantages. Mainly, the primary benefit of weight-loss surgical treatment is weight reduction with a number of its patients being pleased with the quantity of weight they have actually lost.

That said, whenever anybody is considering undertaking weight loss surgery it is significant that they discuss this fully with their medical professional and seek out the very best medical advice to date.

Take the time required time to consider the points about weight loss surgery presented above. What you find out might help you overcome your doubt to act.

These weight loss surgery types are acquiring more social acceptances today as newer technology makes the weight loss surgeries more effective and much safer.

The primary advantage of weight loss surgery is weight reduction with numerous of its clients being pleased with the amount of weight they have lost.

Weight Loss Tips

How to Build Muscle Mass Fast – Top 3 Secrets

How to Build Muscle Mass: The Next Level

Knowing how to build muscle mass takes more than just increasing your level of resistance training. In fact there are some secrets that fitness influencers use to get lean fast and we’re going to expose those in this article.

Just for the record while weight training serves as a critical foundation to increasing muscle mass, it’s really only the first step. Let me explain…

In order to gain lean muscle mass, your muscle tissue first needs to be put under some sort of tension. It needs to be engaged, usually repeatedly, to a high degree. This essentially causes the muscle tissue to stretch and tear. When it repairs itself, it builds new tissue, essentially “filling in the blanks” and increasing the overall size and density of the muscle.

For this reason, weight training is the first step in your muscle building efforts. You need to hit the weights hard and you need to hit them often. The usual results are usually seen with a weight-training regiment that is 4-5 days a week at a minimum of 40 minutes per workout.  And don’t forget to

If you want to learn one of the most effective workout routines which progress you from Beginner to Intermediate to Advanced, then check out my ultra popular Free Workout Routines for Men or my Free Workout Routines for Women both of which have had a million views!!

You can definitely increase your effort depending on your goals, but make sure you’re giving yourself enough rest. Allowing your muscles to repair themselves during this time is key to seeing results.

But once you get your routine down, there’s a lot more you can do to build muscle mass…

Secret #1: Diet & How to Build Muscle Mass

How to Build Muscle Mass

Increasing your protein intake is an ABSOLUTE essential step in the muscle building process. If you talk to any fitness influencer they’ll tell you that they eat A LOT for their muscles – meaning they’re consuming more protein and calories overall in order to see real results.

Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.

You can increase dietary protein in a number of ways. Lean meats like chicken, fish, and turkey contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, and beans are also great options.

I also recommend starting your day with a protein shake using a high quality protein supplement like Optimum 100% Natural Whey which is devoid of any artificial sugars and is nice and plain so it doesn’t have other ingredients which can upset your stomach.  If you’re trying to have a more plant-based diet then check out New Chapter Organic Plant Protein.

Secret #2: Recovery & How to Build Muscle Mass

Time for recovery and using advanced supplements is very critical to your success in building muscle mass. So the secret here is that you need to increase your amino acid intake with supplements that don’t come with a ton of crappy calories. These supplements are relatively inexpensive but very effective in helping with recovery. Sport BCAA Lean Muscle Building & Recovery is a totally tasteless powder you can add to any post workout smoothie and it doesn’t come with any artificial sweeteners or preservatives.

Secret #3: Endurance & How to Build Muscle Mass

You’ve probably already heard about Creatine, and you may have heard that it can cause you to retain some water and feel bloated, but in fact, when and how to use Creatine is the real secret that is not talked about much.

Here is what this is all about, Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.  The best time to have Creatine is when you are in the muscle growth phase.  It DOES cause your body to retain extra water, but water helps transport nutrients to your muscles and that is the real power behind this supplement.

My top pick for Creatine supplements is Signature Creatine Performance & Recovery simply again because it is not filled with a bunch of crappy artificial ingredients like most are. As with most supplements it’s best to cycle it on/off every 3 months just to keep your body guessing and not getting into a constant phase of plateau.

Whatever you do to build muscle mass, make sure you consider these supplemental options. They can have a huge impact on your results and save you from a ton of frustration!

Sources: Pubmed

Have any questions or feedback about How to Build Muscle Mass? Please leave a comment below…

* This article was originally published here

Weight Loss Tips

Weight Loss Surgery

Weight Loss Surgery: Is It Worth the Money?

weight loss
weight loss surgery

Are you interested in losing weight? If you are, how much weight would you like to lose? If you are looking to lose eighty pounds or more in weight, did you know that you may be a candidate for weight loss surgery?

Although it is nice to hear that you may be a candidate for weight loss surgery, you may be wondering if weight loss surgery is right for you. More importantly, you may be wondering if weight loss surgery is worth the money. If that is a question that you would like answered, you will want to continue reading on.

In short, the question as to whether or not weight loss surgery is worth the money has a simple answer; it all depends. While that may not have necessarily been the answer that you were looking for, it is the truth. For many individuals, weight loss surgery is well worth it; however, there are others who don’t end up benefiting from weight loss surgery. To determine if weight loss surgery is worth the cost to you, personally, you will want to take a number of factors into consideration.

One of the many factors that you will want to take into consideration, when determining if weight loss surgery is worth the cost for you, is your weight. You will find that many weight loss surgeons require that you are at least eighty pounds overweight to undergo weight loss surgery. With that in mind, you may be able to find a surgeon who will make an exception, but that doesn’t necessarily mean that you should opt for surgery. If you are able to try to lose the weight on your own, through the use of exercise, eating healthy, or diet pills, you may find it more affordable to do so.

Your health is another factor that you should take into consideration, when trying to determine if weight loss surgery is right for you. Weight loss surgery is commonly referred to as a lifesaving medical procedure. Those who are severely obese put their health at risk and may experience an early death. If you are severely obese, your physician may recommend weight loss surgery. If that is the case, weight loss surgery is more than worth the costs, as you cannot put a price tag on your health and wellbeing.

Your ability to set goals and stay with them is another factor to consider, when determining if weight loss surgery is worth the cost to you. Weight loss surgery may help you lose weight right away, but the surgery alone will not help you lose weight. With a reduced stomach pouch, which is how most weight loss surgeries work, you must limit the amount of food that you eat. If you do not do so, you may gain your weight back and possibly endanger your health. If you do not think that you can follow all of the instructions given to you, following a weight loss surgery, surgery may not be the best option for you.

The above mentioned factors are just a few of the many that can help you decide if weight loss surgery is right for you or if it is worth the cost. As a reminder, it is important that you take the time to first consult with your doctor. Not all individuals are candidates for weight loss surgery.


Product Reviews

An Interesting Back Stretcher Review

Back Stretcher Review

Tim is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Back stretchers are designed for individuals who spend most of their workdays in a sited position. This device helps to improve posture, back flexibility and strength. If you are in the market for a back stretcher, it is important to learn about the features of any product before making a purchase. To that end, here is a quick Posture Wizard back stretcher review that details all the working components of this device. You will also learn how to use it as well as its advantages and disadvantages. Keep reading to make an informed buying choice.

Features of  Back Stretchers
Back stretchers are designed with comfort, functionality and ease-of-use in mind. What sets this product apart from other similar devices is the 3-in-1 system design, which not only improves posture, but also strengthens back muscles and gets rid of knots. In a nutshell, the main components that make up this back stretching system include:

• Back stretcher: The back stretcher is a two-piece component. It comprises of a flexible pad, which folds into an arch, and the base with attachment points. Attachment points on the base offer three levels of adjusting the arch, allowing users to stretch the back gradually in stages. The flexible piece has padding for added comfort. However, the padding is removable, which exposes the rigid arched surface with strategically placed pressure points that massage the back while stretching it.

You can tie this device on the backrest of a seat (using the harness provided) or simply lie on it against a flat surface. The latter method of use offers more range of motion. Lying down on your back with the legs bent at a 45-degree angle while stretching out the arms overhead or extending the legs (simultaneously or in alternating fashion) are some of the different ways to stretch the back while lying on this device. The recommended time of use is about 5-minutes each day.

• Resistance stretching band: One of the damaging effects of poor posture is that it weakens muscles in the back. In order to address this issue, the Posture Wizard back stretcher comes with an elastic band. You can grip the elastic band with both hands and extend them out wide in different angles while using the back stretcher. Resistance from the stretchy band helps strengthen the latissimus dorsi muscle while you move your arms.

• Trigger point ball: Sitting in the same position for extended periods can cause muscle fibers in the back to lump up or adhere together. This forms tense muscle knots, which feel tender or sensitive when touched. The Posture Wizard back stretcher features a trigger-point ball designed to release the tight grip and tension that bad posture can have on your back muscles. To use the ball, simply lie on it against a flat surface. Bending one leg and stretching out the other while extending either arm overhead are some of the ways to stretch the back muscles while allowing the trigger point ball to apply pressure on tense knots.

Is a Back Stretcher Worth Buying?
If your work involves driving, deskwork or heavy lifting, the Posture Wizard back stretcher is a worthwhile product to invest in since it promotes a healthy back. Unlike most back stretchers, this 3-in-1 system not only decompresses the spine, it also helps you strengthen your back and relieves pain from tensed up knots.

• Easy to use
• Backed by a lifetime guarantee
• Features elastic band and muscle knot massage ball as extras
• Plenty of helpful videos available online from the product developer Dr. Jasper
• Inexpensive alternative to costly chiropractor treatments and pain medications

• Back Stretchers are not for everyone. Individuals with more serious back injuries or problems might find it uncomfortable and should therefore seek professional advice from a doctor.

Overall, this product is a comprehensive system for people who want to keep the bad effects of poor posture at bay. Of course, it is advisable to consult a healthcare professional before using any back stretcher in order to determine the cause of your back pain.