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With its fantastic health advantages, Tulsi, commonly called holy basil, is a herb highly valued in traditional medicine systems. Tulsi leaves have a long and illustrious history, and they are becoming increasingly well-known for their potential medicinal benefits. Tulsi, rich in antioxidants and essential oils, is thought to have stress-relieving, immune-stimulating, and anti-inflammatory qualities. Used to make herbal tea or added to food, Tulsi is said to enhance heart health, aid digestion, and improve lung health. One can see the benefits of eating Tulsi leaves by combining traditional knowledge with modern wellness practises.

Health benefits of consuming Tulsi leaves

As Tulsi leaves are rich in antioxidants, vitamins and minerals, consuming them regularly can be highly beneficial. Trusted for generations, this tiny green wonder is more than just a typical plant — it is a wellness powerhouse. Here are some fantastic health benefits of Tulsi leaves to explore.

• Extraordinary stress buster

Stress is an unwanted intruder in our fast-paced, modern lives. But do not worry! Tulsi steps in to save the day. It is a great source of adaptogens, which can help your body adjust to stress, control cortisol levels, and provide much-needed serenity. Tulsi is your calm buddy, which does not let stress at work or in daily life get to you.

• Immunity booster

Do you know that one can easily prevent bothersome illnesses like cough and cold with Tulsi? The essential oils and antioxidants found in Tulsi leaves help boost your immune system. They keep you robust and healthy all year round by supporting your body’s defences against infections, coughs and colds.

• Skin’s best friend

Are you dreaming of glowing skin? Tulsi may serve as a useful aid. It works well for healing acne and other skin irritations because of its antibacterial and antifungal qualities. Additionally, it aids in blood purification, giving you the glowing complexion you’ve always desired.

• Sugar level stabiliser

For those watching their blood glucose levels, Tulsi may become your new best friend. Research shows that it may aid in controlling blood sugar levels, which makes it a delightful complement to your diabetic treatment regimen.

• Heart happy herb

Tulsi is believed to lower cholesterol and help maintain normal blood pressure. It also aids in maintaining cardiovascular health. Adding this green gem to your tea or drinking its juice will help you maintain overall health.

Dealing with osteoarthritis can be challenging, but physical exercise is pivotal in maintaining joint function and managing symptoms. Here, we’ll introduce you to five impactful exercises tailored to help you strengthen your joints, alleviate discomfort and enhance mobility. By incorporating these knee-strengthening exercises for osteoarthritis into your routine, you can pave the way towards improved joint health and an enhanced quality of life.

List of the best exercises for osteoarthritis

Here are five knee exercises for osteoarthritis that can make a difference in your life:

• Quadriceps sets
• Straight leg raises
• Heel raises
• Seated hip marches
• Calf raises 

1. Quadriceps sets

These foundational exercises focus on strengthening the quadriceps muscles at the front of the thigh. Begin by sitting or lying down with your legs extended. Tighten your quadriceps on one leg by pressing the back of your knee into the surface you are resting on. Hold this contraction for a few seconds before relaxing. Repeat this process for 10-15 repetitions on each leg. This exercise helps maintain muscle tone and provides essential stability to arthritic knees, assisting in better weight distribution and joint support.

2. Straight leg raises

Sit on a chair, and keep both legs bent at 90°. Slowly lift one leg a few inches off the ground, keeping your knee straight. Lower the leg down and perform 10-15 repetitions on each leg. Straight leg raises are effective in targeting the quadriceps and hip flexor muscles. By engaging these muscle groups, you are not only working towards strengthening the knee joint but also improving its overall range of motion, which is crucial for performing everyday activities with ease. 

3. Heel raises

To perform this exercise, find a sturdy support, like a chair or a wall, to hold on to for balance. Stand with your feet hip-width apart. Lift your heels off the ground slowly, rising onto your toes; hold this position for a moment. Then, lower your heels back to the ground. Repeat this movement 10-15 times.

The heel raise exercise targets the calf muscles and the Achilles tendons. By strengthening these muscles, you are enhancing the stability of your ankles, which is essential for maintaining a steady gait and reducing the risk of injury. This osteoarthritis physical exercise can improve overall body strength, balance, and joint support.

4.  Seated hip marches

This exercise is one of the simplest exercises for arthritic knees and strengthens the hip flexors, which are crucial for maintaining mobility and stability in the hips. To begin, sit comfortably on a chair with your back straight and your feet flat on the ground. Place your hands on the sides of the chair for support. Lift one foot slightly off the ground, bringing your knee towards your chest. Hold this position for a few seconds and lower your foot back to the ground. Alternate between your left and right legs, performing 10-15 repetitions on each side.

5. Calf raises

To do a calf raise, stand behind a sturdy support such as a chair for balance. Rise onto your toes; lift your heels off the ground and slowly lower them back. Perform 10-15 repetitions. Calf raises concentrate on the calf muscles and the Achilles tendon. You can improve ankle stability by strengthening these areas, contributing to a more stable gait. A well-supported gait reduces undue stress, allowing smoother and less painful movement.

Our rotator cuffs are vital to our body and deserve diligent care and attention. Interestingly, unlike other body parts, relatively few manual exercises explicitly target the rotator cuffs. There are limited exercises for rotator cuffs that would benefit your overall physical ability and also prevent injuries. Injury prevention is rather essential; in the case of rotator cuffs, it is better to not take any chances.

List of best exercises for the rotator cuff muscles

Let’s look at five exercises to stretch and strengthen the rotator cuff:

• Doorway stretches
• Lawn mower pulls
• Side-lying external rotations
• Reverse flies
• High-to-low rows

• Doorway stretches

Doorway stretches are effective rotator cuff strengthening exercises. They give you everything you can’t achieve through ordinary exercises, and ensure you won't get hurt or injured at any movement. Stand between an open doorway and put your hands on either sides of the door frame. Grip the sides, bend forward, and stay in that position for a few seconds. Now, slowly return to the starting position and wait for a while before the next repetition. Make sure to be slow to avoid injuries.

• Lawn mower pulls

This is a rotator cuff strengthening exercise that does not require any gym equipment; only a band/string and a strong pair of shoes. Also, it would help you to fix your injuries. Put your resistance band or string on the floor and step on it tightly. Now, hold the other end of the band by your injured arm. Place the other hand on your waist and slightly bend down. Now, slowly pull the resistance band with your injured arm. The pulling of your arm should work along with your waist.

• Side-lying external rotations

Side-lying external rotation is another exercise that would effectively target your injured arm. It would also give rest to your other body parts. That means you can do this without getting tired. Lay down on a mat sidewise. Make sure the injured arm is facing upward. Now, hold a dumbbell in your injured arm. Perform up and down movements using your forearms. Ensure that the dumbbell you choose is lightweight and has a good grip. This would prevent the chances of any further injuries.

• Reverse flies

Reverse fly is one of the best rotator cuff muscle exercises that strengthen these muscles. Also, this exercise would fix any kind of pain in your forearms. Stand on a mat with your feet and shoulders wide apart. Try to do it by slightly bending forward. Hold lightweight dumbbells in both hands. Now, slowly try to lift those dumbbells and move your arms backwards. Also, bring them forward and try to touch both arms by squeezing your chest. Repeat this exercise at least 10 times and in 3 steps for excellent results.

• High-to-low rows

In this exercise, you will again need a resistance band and a place to hold it. Try to set one side of the resistance band to a door or a hook that could hold it. Bend your knees and hold the other end of the resistance band with your injured arm. Next, gently attempt to move your hand in a back-and-forth motion while maintaining a firm grip on the resistance band. Try not to make it too hard for yourself.

Every gym freak desires to have good abs, which are a symbol of a sound body. Gaining and maintaining abs might not be easy for everyone, as the fat around the belly is stubborn. There are numerous exercises that people suggest, but there is no guarantee that they will work. That’s why we bring you the best-sorted exercises for upper abs that are highly effective.

List of the best exercises for upper abs

This list includes the following exercises —

• Bicycle crunches
• Toe touches
• Planks knee-to-nose
• Alternating leg lowers
• Jackknife pullovers

• Bicycle crunches

Bicycle crunches are exercises with great movements, which will give you splendid results. Bicycle crunches target your upper abs and enhance fat burning. To do this exercise, you need to lie down on a mat with your hands linked behind your head. After that, lift your legs and try to touch your knees to your elbows. Along with working on the upper abs, this exercise will also improve your stability, coordination and flexibility.

• Toe touches

People often rely on sit-ups for their lower abs. However, that might not always work. Also, sit-ups are quite overrated and hyped. Try toe touches instead to feel the same burn, at a quicker rate than sit-ups. Toe touch is an exercise that hard-core workout lovers most prefer. You can even modify the toe touch according to your body’s capabilities. This exercise will ensure that your abs get targeted adequately.

• Planks knee-to-nose

Plank is considered one of the best exercises for the upper abs and the entire core. You can’t get good abs by skipping planks. This exercise combines planks and knee-to-nose movements, creating a highly effective workout. The mid-air hold engages your abdominal muscles intensely, leading to enhanced definition and a satisfying burn. Moreover, the rotational component adds to your stability and balance, making it a well-rounded exercise for your core. This exercise will help not just your upper abs but your entire core and even obliques.

• Alternating leg lowers

Alternative leg lowers will not target your upper abs directly but will work on giving you sculpted lower abs. Still, this exercise will affect your abs in a manner that will make your entire core burn. In this exercise, your upper abs will get locked, and your lower body and abs will show movement. Your movement will restrict the body from any sort of rotation. This will eventually target your thigh and hip muscles as well. This is not an upper ab workout, per se, but it effectively targets different muscles simultaneously.  

• Jackknife pullovers

The jackknife pullover is the final one on our list of exercises for upper abs, and it certainly packs a punch. It’s designed for those who are pressed for time but still want effective results. You can feel the burn in your upper abs with just a few repetitions. While it may be more challenging than the exercises we’ve discussed earlier, the payoff in terms of results makes it well worth the effort. This exercise will show results within a very short duration.

Stenosing Tenosynovitis, referred to as Trigger finger, is a finger and thumb condition resulting in pain, stiffness, and a clicking sensation when moving. This condition develops when the tendons of the affected finger become inflamed or irritated, causing challenges in finger extension or flexion. Although severe cases may require medical treatments like splinting, medication or surgery, exercises can significantly reduce discomfort and regain mobility for individuals with trigger fingers. Let’s delve into some of the most effective exercises for trigger fingers.

List of the best exercises for trigger finger

• Finger tendon gliding
• Rubber band stretch
• Thumb flexor stretch
• Ball squeeze
• Active finger extension

1.    Finger tendon gliding

Finger tendon gliding exercises provide an excellent way to maintain the flexibility and strength of the tendons and ligaments in the affected finger. Begin by straightening your affected finger gently. Then, slowly bend the finger at the middle joint while keeping the rest of the finger straight. Gradually bend the tip of the finger, followed by the base joint.

Reverse the motion, starting with the base joint, followed by the middle and tip joints. Perform this exercise slowly and calmly, aiming for 10 repetitions per session. It helps to improve tendon gliding, reduce adhesions, and enhance overall finger mobility.

2.    Rubber band stretch

A simple yet viable activity includes utilising a rubber band to develop finger strength and flexibility further. Place a rubber band around your thumb and fingertips on the impacted hand. Gently spread your fingers apart against the resistance of the rubber band and then release. Repeat this motion about 10-15 times. This exercise helps to enhance the strength of the muscles and tendons responsible for finger movement and can help reduce the symptoms of the trigger finger.

3.    Thumb flexor stretch

The trigger finger can often affect the thumb, causing discomfort and reduced mobility. The thumb flexor stretch can help alleviate these issues. Hold your affected hand out in front of you with the palm facing away. Gently use your other hand to pull the thumb back, creating a stretch along the inner part of the wrist and thumb base. Hold this stretch for about 15-20 seconds and repeat it a few times. This exercise aids in maintaining the flexibility of the thumb tendons and can contribute to reducing inflammation.

4.    Ball squeeze

Improving grip strength and finger dexterity is crucial in managing the trigger finger. A simple ball squeeze exercise can be highly beneficial. Hold a stress ball or soft rubber ball in your affected hand and gently squeeze it for about 5-10 seconds before releasing it. Repeat this squeezing motion about 10-15 times. This exercise targets the muscles responsible for finger flexion and extension, reducing stiffness and enhancing finger movement.

5.    Active finger extension

Active finger extensions are trigger thumb exercises focused on improving the extension capability of the affected finger. Start by putting your hand level on a table with your fingers spread apart. Gently lift your impacted finger while keeping the other fingers on the table. Hold this extended position for a few seconds before lowering the finger back down. Aim for 10 repetitions of this exercise. Active finger extension exercises help to prevent finger stiffness and promote better movement.

Carpal Tunnel Syndrome (CTS) can bring discomfort and hinder daily activities. CTS is often caused by repetitive hand movements, trauma, or underlying health issues, leading to symptoms like numbness, tingling and pain in the hand and fingers. However, there is hope in a series of exercises that may help alleviate the symptoms and improve your wrist and hand mobility. Here, we will guide you through five effective exercises tailored to provide relief from CTS. Incorporating these exercises into your daily fitness routine allows you to move towards a more comfortable and functional life.

List of the best exercises for carpal tunnel syndrome

Here are the five most effective exercises for carpal tunnel syndrome:

• Wrist flexor stretch
• Wrist extensor stretch
• Finger tendon glide
• Thumb flexor stretch
• Nerve gliding exercise

Let’s see how to do each of these CTS exercises correctly.

1. Wrist flexor stretch 

The wrist flexor stretch is a simple yet effective exercise for CTS. To do this stretch, gently extend your arm in front of you, palm facing down. With your other hand, apply gentle pressure to your fingers, pulling them towards your body. You should feel a stretch in the underside of your wrist and forearm. Hold the stretch for about 15-30 seconds, repeating it a few times on each hand. The wrist flexor stretch helps alleviate tension in the carpal tunnel area, providing relief from discomfort or numbness.

2. Wrist extensor stretch

Like the previous stretch, extend your arm with your palm facing up this time. Use your other hand to pull your fingers toward your body gently. You will feel a stretch on the top side of your wrist and forearm. Hold for 15-30 seconds and repeat multiple times. By stretching these muscles, you can potentially alleviate pressure on the median nerve.

3. Finger tendon glide

Start with your hand in a relaxed fist, then slowly extend your fingers as much as possible without causing pain. Then, curl your fingers back into a fist. Continue this gliding motion, moving your fingers through their full range. Perform these glides multiple times throughout the day. Finger tendon glides help maintain the flexibility of tendons that pass through the carpal tunnel, preventing them from becoming constricted and exacerbating CTS symptoms. Regularly doing this exercise will relieve you from the pain and discomfort associated with CTS.  

4. Thumb flexor stretch

To do a thumb flexor stretch, hold your hand in front of you, palm facing down, and gently bend your thumb across the base of your little finger. Apply gentle pressure with your other hand to increase the stretch. Hold for 15-30 seconds and repeat. This exercise targets the thumb flexor muscles, which can contribute to carpel channel discomfort when they get tight. Regular stretching can alleviate strain on the median nerve and improve overall hand function. 

5. Nerve gliding exercise 

To begin with the nerve gliding exercise, extend your arm with your palm facing up. Gently bend your wrist down and flex your fingers towards your palm. Then, extend your fingers upwards and fan them out. Perform this gliding motion in a slow and controlled manner, emphasising the gentle stretch along your palm and fingers. Nerve gliding exercises encourage better nerve mobility within the carpa

Updated on 1 Dec 2025

Scoliosis is a condition that affects the shape of the spine. Instead of being straight, the spine curves to the side, which can cause problems with posture, balance and pain. Although scoliosis cannot always be cured, the right kind of exercise can help make your back feel stronger, reduce discomfort and improve movement.

Here, you’ll learn about scoliosis, what causes it and how to spot the symptoms.

What is scoliosis?

Scoliosis is a serious condition where the spine curves to the side. Instead of being straight, the spine might look like an “S” or a “C” shape when seen from the back. This curve can happen anywhere along the spine, but often affects the chest or lower back.

Scoliosis can be mild, moderate or severe. Some people may hardly notice it, while others might find it causes pain or changes in posture. It can affect both children and adults, though it often starts during childhood or teenage years.

Symptoms of scoliosis

The signs of scoliosis can be different for everyone. Here are some of its symptoms:

• One shoulder or hip looks higher than the other
• Ribs sticking out more on one side
• Clothes not fitting properly or hanging unevenly
• Back pain, especially in adults
• Trouble standing up straight
• Tiredness in the back after sitting or standing for a while

Causes of scoliosis

There are different types of scoliosis, and each has different causes.

• Idiopathic scoliosis is the most common type. “Idiopathic” means the cause is unknown. It often begins during the teenage years.
• Congenital scoliosis happens when the bones in the spine don’t form properly before birth.
• Neuromuscular scoliosis is linked to conditions that affect the muscles and nerves, like cerebral palsy or muscular dystrophy.
• Degenerative scoliosis happens in older adults. It’s usually caused by wear and tear on the spine over time.

Best exercises for scoliosis

Exercise won’t cure scoliosis, but it can help with posture, strength, flexibility and pain. These are some of the best exercises for people with scoliosis.

1. Split stance with arm reach

The split stance with arm reach is a gentle yet impactful exercise for scoliosis. Begin with one foot forward and the other back, creating a split stance. Stretch the arm on the same side as the back leg diagonally upward. This stretching action contributes to elongating the muscles along the spine, reducing tension and encouraging better alignment.

1. Upward and downward dog

The upward and downward dog sequence is a dynamic duo that combines stretching, strengthening and flexibility-enhancing movements. In the downward dog position, your hips get lifted while your hands and feet create an inverted V shape. This stretches and lengthens the spine, easing tension and promoting better alignment.

1. Step down and one-arm reach

Begin by standing on a raised platform, like a step or a stable surface. Gently step down with one foot and simultaneously reach the opposite arm downward. This movement engages your core muscles and stabilisers as you control the descent and balance.

1. Side plank with rotation

Begin in a side plank position, supporting your body weight on one forearm while stacking your legs on top of each other. As you hold the plank, slowly rotate your top arm underneath your body and then reach upwards, following the movement with your gaze. This rotation engages the muscles on the sides of the torso along with the back muscles, promoting strength and stability.

1. Cat-cow stretch

Start by crouching where your wrists remain aligned with your shoulders and the knees with your hips. As you inhale, arch your back, lifting your tailbone and head, creating a ‘U’ shape – this is the cow pose. Exhale as you round your back, lowering your chin to your chest; pull your belly button towards your spine – this is the cat pose. The alternating movement between these poses promotes spinal mobility and flexibility, helping to alleviate stiffness and discomfort associated with scoliosis.

Conclusion

Scoliosis can be different for everyone, but regular gentle exercise can help you manage symptoms and improve how you move and feel. If you have scoliosis, remember to go slowly, avoid overdoing it and always listen to your body.

Managing scoliosis often involves more than just exercise. It may also include doctor visits, physical therapy or even advanced treatments in some cases. That’s why having medical insurance is so important. It ensures you have access to the care and support you need, without the added stress of unexpected costs.

Get simple, helpful advice about medical insurance by filling in the form on this page. We’re here to help you find a plan that fits your needs so you can feel supported if illness or injury ever comes your way.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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