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⏰🚽When is the "worst" time to defecate, and what are the effects on the body?⛔ Worst: Irregular timing / Frequently hold...
12/01/2026

⏰🚽When is the "worst" time to defecate, and what are the effects on the body?

⛔ Worst: Irregular timing / Frequently holding back stool
Negative effects:
Intestinal water reabsorption → Hard stool, difficult to pass
Chronic constipation, hemorrhoids
Waste buildup → Bloating, body odor, bad breath
Increased risk of long-term colitis
⛔ Second worst: Very late at night (after 10-11 PM)
Negative effects:
Disrupts the body's recovery time (intestinal rest period)
Shallow sleep, hormonal imbalance
Weakened immunity
⛔ Another worst: Stool immediately after a meal (especially a large meal)
Negative effects:
Digestive system not yet complete → Abdominal cramps, bloating
Reduced nutrient absorption
Note: Some people have a slight post-breakfast reflex, which is acceptable as long as there is no cramping or diarrhea.
✅ Best time: Morning 5:00-7:00 AM
Advantages:
Coordinates the gut's circadian rhythm
Removes overnight waste → Lighter body, clearer mind
Reduces constipation, improved skin
Balances hormones and the digestive system
🟢 How to train yourself to have a bowel movement at a regular time in the morning
Drink a glass of warm water immediately after waking up.
Sit on the toilet at the same time every day (no straining).
Increase fiber intake (vegetables, fruits, whole grains).
Move gently for 5-10 minutes after waking up.
Avoid sugary coffee and fried foods in the morning.
In short:
Worst: Holding it in/Irregular bowel movements
Best: 5:00-7:00 AM
If you have regular bowel movements = healthy gut, overall good health 🌿

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
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from a bar can help with "frozen shoulder" and back pain from herniated discs. 💪🏻Why does hanging from a bar help with...
08/01/2026

from a bar can help with "frozen shoulder" and back pain from herniated discs. 💪🏻

Why does hanging from a bar help with frozen shoulder❓

🔑The main mechanism is:
• Body weight helps stretch the shoulder joint capsule.
• Opens the range of motion (ROM) of the shoulder joint.
• Releases fascia around the joint without forcing the arm.
• Reduces stiffness from limited shoulder movement.

🎁It's especially suitable for:
• Stiff shoulders, limited arm movement.
• Early to mid-stage frozen shoulder.
• People with frozen shoulder from prolonged periods of sitting at work.

Try it out! It's an easy exercise you can do at home.

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
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and Scapula Stretch with a Towel - This exercise can help with many things, especially for those experiencing shoulder...
06/01/2026

and Scapula Stretch with a Towel - This exercise can help with many things, especially for those experiencing shoulder and scapula pain from repetitive use or rounded shoulders.

What are the benefits of this exercise?

1️⃣ Relieves inner scapula pain:
• Reduces tension in the muscles between the scapula.
• Suitable for those with deep, sharp, or tight pain in the scapula.

2️⃣ Increases shoulder range of motion:
• Helps open the shoulder joint angle.
• Excellent for those who have difficulty reaching behind them, putting on a bra, or buttoning clothes.

3️⃣ Reduces chronic shoulder stiffness/stiffness:
• Especially for shoulders that are stiff from prolonged sitting, using computers, mobile phones, or repetitive lifting.

4️⃣ Balances muscles around the scapula:
• Improves coordination between the arm, shoulder, and scapula muscles.
• Helps reduce incorrect tension on the neck and upper back.

5️⃣ Helps reduce neck and shoulder pain. Caused by tense shoulder blades:
• Many people experience neck pain, but the real cause lies in the shoulder blades and shoulders.

⸻

How to make it effective (short):
• Upper hand: Gently pull upwards.
• Lower hand: Relax, don't force it.
• Hold for 10-20 seconds.
• Repeat on the left and right sides 3-5 times.

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
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Start the new year 2026 with Grounding. is Grounding?Grounding is "bringing your awareness" back to the present moment ...
31/12/2025

Start the new year 2026 with Grounding.

is Grounding?
Grounding is "bringing your awareness" back to the present moment through your senses. When your brain starts dwelling on worries, experiencing anxiety, or having a panic attack, this technique helps shift your focus from your anxieties to what's in front of you, allowing you to feel safe and in control again.
The main goal: Not to instantly eliminate stress to zero, but to "reduce its severity" and "regain self-control."

1. Key Technique: The 5-4-3-2-1 Formula
Proceed through the senses in order from "easy to difficult" to gradually regain focus level by level:
- [5] Sight: Look for 5 objects around you and name them (e.g., lamp, potted plant, book).
- [4] Touch: Touch 4 objects and notice their textures (e.g., the softness of the sofa, the coolness of the marble table, the surface of the phone case).
- [3] Hearing: Intentionally listen to 3 sounds (e.g., the sound of the fan, birdsong outside, the sound of the refrigerator running).
- [2] Smell: Try to distinguish 2 smells (e.g., the smell of coffee, the smell of soap on your hands).
- [1] Taste: Recognize 1 taste (e.g., the taste of toothpaste in your mouth, or the taste of your last meal).

2. Breathing Technique (Physiological Sigh)
Dr. Thaniy emphasizes that this is important during stress or panic attacks. "Don't focus solely on deep breathing," as this may cause dizziness due to alkalosis.
- The secret formula: Take two short breaths in (huff-huff) -> then "exhale deeply" (count 1-8 seconds).
- Focusing on long exhalations stimulates the nervous system, promoting relaxation.

3. Muscle Relaxation Technique
Use the "tense to relax" technique, starting with:
- Shrugging your shoulders as high as possible, holding for 1-10 seconds.
- Immediately releasing your shoulders while exhaling deeply.
- Repeat with other movements, such as clenching your fists as tightly as possible and then releasing them.

4. Cognitive Grounding
If you have a higher level of concentration, try using your logical brain to stop distracting emotions:
- Spell your name backward.
- Subtract 7s in your mind: For example, subtract 7 from 100 repeatedly (100, 93, 86, 79...)

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

does pain from the hip radiate down the leg and ankle❓ a single nerve “ along the entire leg”.The main nerve causing...
31/12/2025

does pain from the hip radiate down the leg and ankle❓
a single nerve “ along the entire leg”.
The main nerve causing this symptom is:
Sciatic nerve
which starts from:
• Lower back (L4–L5–S1)
• Passes through the hip
• Down the back of the thigh
• Calf
• Reaches the ankle and sole of the foot
Whenever this nerve is compressed, pulled, or irritated,
the pain will radiate “along the nerve” immediately.
⸻
Very common causes:
1️⃣ Herniated disc compressing the nerve (L4–L5 / L5–S1)
• Accompanied by lower back pain
• Radiating pain down the leg, numbness, tingling, electric shock
• Some people experience pain down to their toes
👉 The radiating pain is usually long and clear.
⸻
2️⃣ Hip nerve compression (Deep hip muscles)
• Deep pain in the buttocks
• Severe pain when sitting for long periods or driving
• Back pain may not be pronounced
👉 but may radiate to the ankle
⸻
3️⃣ Fascia – Tight muscles pulling along the entire length
• Tight calf muscles, tight soles of the feet
• Stiff hamstrings
• Stiff hip
👉 Pulling nerves from the extremities upwards
⸻
4️⃣ Structural tilt (hip tilt / uneven leg length)
• Fatigue on one side when walking
• Recurring pain on the same side

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

🤦🏻‍♂️Stiff back is a condition where the back is tight, with limited movement, difficulty bending, straightening, and tw...
30/12/2025

🤦🏻‍♂️Stiff back is a condition where the back is tight, with limited movement, difficulty bending, straightening, and twisting. It often feels stiff and inflexible.
The main causes are multifaceted and usually occur together, not from just one individual.

⸻

🧲Common Causes of “Stiff Back”

1. Chronic back muscle tension
• Prolonged sitting, standing, or repetitive movements
• Unconscious back tension due to stress
• Infrequent stretching
➡️ Muscle shortening and reduced blood supply result in a stiff back.

⸻

2. Thickened and adhesive tissue
• Repeated inflammation or prolonged immobility
• Previous injury that has not been rehabilitated
➡️ Fascia constricts muscles, reducing back flexibility.

⸻

3. Stiff spinal joints
• Lack of diverse movement
• Aging and reduced joint use
➡️ The back feels stiff, especially in the morning or when getting out of bed.

⸻

4. Muscle imbalance
• Weak abdominal muscles But after hard work:
• Tight hips, pulling on the lower back
➡️ The back has to constantly tense up to support itself.

⸻

5. Intervertebral disc or spinal problems
• Degenerative disc disease / bulging / nerve compression
• Minor spinal misalignment
➡️ The body protects itself by “tensing,” causing a stiff back.

⸻

6. Improper sleeping and sitting habits
• Sleeping with a pillow that's too high
• Sitting with a hunched back without back support
• Sleeping on your back with an arched back without supporting your knees
➡️ The back never gets to rest in the correct posture.

⸻

An important point many people overlook:

A stiff back isn't just a back problem.
It's often related to:

• Hips
• Abdomen
• Legs
• Breathing
• And mental stress

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

don't just cause pain,they can also "misalign the spine."Tight muscles can pull the spine into misalignment.This is be...
28/12/2025

don't just cause pain,
they can also "misalign the spine."

Tight muscles can pull the spine into misalignment.
This is because muscles attach directly to bones.
When they are chronically shortened or contracted, they pull the bones to tilt, arch,
or curve.

Why do tight muscles pull on bones?
• Muscles attach directly to bones.
• When they are chronically tight/shortened, they pull the bones to tilt, rotate, or arch/bend.
• If this happens over time, the body will "remember" that posture → resulting in incorrect spinal alignment.

Common examples:
• Tight anterior hip flexors → pulls the pelvis forward → arches the lower back.
• Tight hamstrings → pulls the pelvis backward → bends the lower back.
• Uneven tightness in the back muscles → scoliosis/lateral spinal misalignment.

Tight neck, shoulders, and upper back → forward head posture, cervical spondylosis, radiating pain down the arms.

Consequences:
• Chronic back pain.
• Misplaced intervertebral discs.
• Nerve compression → radiating pain, numbness.

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

🌟The abdomen and back are a team.If you only have back pain but don't take care of your abdominal muscles, the pain ofte...
27/12/2025

🌟The abdomen and back are a team.
If you only have back pain but don't take care of your abdominal muscles, the pain often doesn't improve and recurs frequently.
Abdominal muscles are your "natural belt."

• Abdominal muscles (especially deep abdominal/core)
👉 Support the spine from the front.
• If the abdomen is weak → the back has to bear a heavier load → chronic back pain.
Tight and short abdomen → pulls the back into an arch.

• People who sit for long periods / have a stiff abdomen / shallow breathing
👉 The front abdominal muscles become tight and short.
• The result is:
• Pelvic tilt
• Arched back
• Increased compression of the intervertebral discs.

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

Did you know that looking down at your phone for long periods of time is equivalent to carrying a 27-kilogram sack of ri...
22/12/2025

Did you know that looking down at your phone for long periods of time is equivalent to carrying a 27-kilogram sack of rice on your neck⁉️

"Text Neck" is the cause of neck degeneration that happens 6 times faster than normal.

⛳️The shocking truth: The more you bend your head down, the more stress your neck bears.
The human head weighs an average of about 5 kilograms (approximately the weight of a bowling ball).

😬When we look straight ahead (0 degrees), the cervical spine only supports this 5 kilograms, which is the weight nature designed us to handle.
But when we "bend our head down," gravity and the principle of levers significantly increase the weight pressing down on the cervical spine, according to the following research:
- Bending 15 degrees: Weight increases to 12 kilograms
- Bending 30 degrees: Weight increases to 18 kilograms
- Bending 45 degrees: Weight increases to 22 kilograms
- Bending 60 degrees (the normal posture when using a phone): Weight skyrockets to 27 kilograms!!

🤔How heavy is 27 kilograms?
Imagine you're carrying a large sack of rice. Constantly holding your phone up to your neck while scrolling through your Facebook feed... that's exactly what your cervical spine is experiencing!

In short, hunching over your phone puts 5-6 times the strain on your neck!
The result: Your neck bears the weight of the world for too long.

🌞When your cervical spine experiences immense pressure for many hours a day, year after year, a condition called "Text Neck Syndrome" occurs.
1. Chronic muscle fatigue: The neck, shoulder, and upper back muscles are constantly tensed to keep your head from drooping, leading to scarring, stiffness, and pain radiating to the head (tension headache).
2. Intervertebral disc degeneration: Intervertebral discs act like shock absorbers. When subjected to prolonged and strong pressure, the water inside dries up, causing the disc to sag, flatten, and degenerate prematurely.
3. Bone spurs compressing nerves: The body attempts to repair the instability by creating calcium deposits (bone spurs). These deposits often protrude and compress nerves, causing numbness and tingling in the arms.

Solution: You don't have to stop using your phone completely.
We just need to adjust our "posture" to reduce the strain on our necks.

✅ 1. Hold your phone at eye level:
Instead of bending your neck down to look at the screen, hold your phone at eye level. It might strain your arm a little, but it's much safer for your neck. (Arm strain goes away with a short rest, but neck degeneration is difficult to reverse.)
✅ 2. The 20-20-20 rule:
After 20 minutes of staring at a screen, rest your eyes and look up at something 20 feet away for 20 seconds to reset your neck muscles.
✅ 3. Neck exercise with a "chin tuck":
Sit upright, push your chin back (creating a double neck), hold for 5 seconds. Do this frequently. This exercise helps realign your cervical spine to its natural alignment.

Summary from the doctor:
Don't let screen time steal your neck health prematurely.
You only have one neck; you can't replace it like your phone screen.

💚Start now... "Look up, hold your phone high."
Just changing the angle... My life (and my neck bones) have changed!

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

⛳️Benefits of 🌿A Traditional Thai Herb You Never Knew👍Easy to drink, delicious, and full of benefits🥰Meet us at Greenhe...
21/12/2025

⛳️Benefits of
🌿A Traditional Thai Herb You Never Knew
👍Easy to drink, delicious, and full of benefits

🥰Meet us at Greenhead Thai Traditional Medicine Clinic, Kamala
📍 https://maps.app.goo.gl/VTgkmCKGyJU5HT6SA
⛵🏝🏥

ที่อยู่

73/120 Moo 3, Kamala
Ban Kamala
83150

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อังคาร 10:00 - 20:00
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+66992416951

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