7 Effective Exercises You Can Try At Home To Relieve Shoulder Pain

Ever encountered a shoulder pain after weightlifting or lifting your arm up to clean that top shelve? Most would brush it off as a common problem and hope the pain would go away, but it hardly does. Worse, it could develop into a serious problem.

The Cause? Biceps Tendinitis!

You might be moaning at the extremely scientific sounding name, but it is essential to know what’s causing that pesky pain you’re experiencing in your shoulder all the time! The Biceps tendon is a muscle in your shoulder but specifically, it is the tendon that connects your “big guns” to your shoulder bones.

It Can Get Worse And It Will Get Worse

Biceps Tendinitis is the inflammation of the tendon due to years of heavy lifting, or countless overhead motions that we do when we swim, take a swing of the baseball bat, or serving the tennis ball. Untreated, Biceps Tendinitis can develop into your worst nightmares such as arthritis in your shoulders leading to a frozen shoulder and shoulder pain, tears in your shoulder joints and even dislocation!

Don’t Worry. These 7 Exercises Will Get You Through This

What these 8 exercises can help you to achieve here is overall strength for weak shoulder muscles and if you are a heavy lifter, it is advisable to stay away from lifting unbearably heavy weights for the time being.

1. Hands Against The Wall

This exercise can help to strengthen the back as well as both the biceps and triceps muscles. Most importantly, the holding position can help you build endurance.

Instructions:

Step One: Straighten your neck and back and place your hands on wall.

Step Two: Now bend your elbows and bring yourself towards the wall with your back straightened. Hold the position for 5 seconds.

Step Three: Bring yourself back up to your straightened elbow position.

2. Shoulder Shrugs

Shoulder shrugs are one of the best exercises to give flexibility and endurance to your shoulder muscles and there’s no risk of straining them under any weight.

Instructions:

Step One: Stand straight.

Step Two: Elevate both shoulders towards your ears and hold the position for five seconds. Do this for about 10 times a day.

3. Shoulder Squeeze

This is another non-strenuous exercise which you can do everyday to help build flexibility and stability in the shoulders.

Instructions:

Step One: Just pretend you’re a bear and get into the stance.

Step Two: With your chin tucked in, squeeze your shoulder blades together.

Step Three: Hold position for 5 seconds. Repeat the exercise for 10 times.

4. Hand Behind Neck

You should always stretch an injured muscle that is caused by repetitive motion and wear and tear, however, you shouldn’t stretch an injury caused by blunt trauma. This hand behind the neck exercise gives you a great stretch for your shoulders.

Instructions:

Step One: Put hands behind neck.

Step Two: Raise elbow high above shoulder line. Repeat for about 10 times each morning.

5. Lateral Raise

By giving your shoulders a new range of motions each day, you’ll be able to strengthen them and feel the difference within weeks. Try out the lateral raise to add new motions for your shoulders.

Instructions:

Step One: Legs should be shoulder width apart.

Step Two: Raise both hands with fists closed, to shoulder level. Do not go beyond the shoulder level.

Step Three: Hold position for a second and slowly lower hands. Do this 10 times a day.

6. Prone Horizontal Abduction

This stretch exercise is so simple to do, you can do it just about everytime you wake up or before you go to bed.

Instructions:

Step One: On your bed, let your weak shoulder hang off the bed.

Step Two: Slowly raise your arm to your shoulder height. Never raise it above shoulder height.

Step Three: Slowly lower your arm down. Do it 10 times.

7. Static Rotator Cut Off Contraction

This exercise is a simple one with the resistance of the other hand. This is to restore mobility and flexibility to your injured shoulder.

Instructions:

Step One: Stand straight up.

Step Two: Keep the elbow of your weak shoulder at 90 degrees.

Step Three: Using the other hand, grasp the wrist of the arm at 90 degrees.

Step Four: Push the weak shoulder outward from body.

Step Five: Hold position for 5 seconds. Do 10 times for each arm.

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Feeling Tired Because Of Low Blood Pressure? 6 Remedies To Clear The Symptoms

Low blood pressure (hypotension) happens when someone’s blood pressure is so low that it causes symptoms such as fainting, nausea, dizziness, tiredness, blurred vision, coldness and heart palpitations.

That isn’t to say that all low blood pressure is bad, as some people have naturally low blood pressure due to a healthy and active lifestyle. Normally they have a blood pressure reading of 120/89 mm Hg, which is lower than normal but still healthy. They don’t experience any negative symptoms because their blood pressure is still within the healthy range.

However, people with hypotension have a blood pressure reading of 90/60 mm Hg or lower. This causes symptoms such as dizziness because the heart struggles to pump enough blood to the organs in the body. These symptoms may be worse when you first stand up, or if you have been stood up for a long time, but this isn’t always the case; some people constantly feel dizzy and tired.

What Causes Low Blood Pressure?

There are lots of possible causes of low blood pressure, such as nutritional deficiencies, dehydration, too much bed rest, heart problems, endocrine disorders and pregnancy. Medications such as antidepressants, beta blockers, alpha blockers and diuretics can also cause low blood pressure.

It is best to speak to your doctor about treatment as the causes and symptoms of low blood pressure can vary. However, there are lots of home remedies for low blood pressure that you can use to alleviate your symptoms. These remedies are scientifically proven to work, and most of them use cheap ingredients that you may already have in your cupboards at home.

Home Remedies For Low Blood Pressure

1. Holy Basil

Holy basil can reduce the symptoms of low blood pressure as it is filled with magnesium, potassium and vitamin C. Simply extract the juice from 15 basil leaves and add a teaspoon of honey. Drink the mixture every day to see a noticeable improvement. Alternatively you can chew on four basil leaves each morning!

2. Lemon Juice

Lemon juice can be used to treat low blood pressure that is caused by dehydration. This is because it helps to stimulate liver function and aid digestion, giving your organs a helping hand to cure the dehydration. Mix lemon juice with a pinch of salt and sugar and drink the mixture once a day to reduce symptoms.

3. Licorice Root

Licorice root can be used to reduce the symptoms of low blood pressure caused by a low level of cortisol. This is because it blocks the enzyme that breaks down cortisol while also encouraging a healthy level of adrenaline function. Make your own licorice tea by mixing one teaspoon of dried licorice into boiling water.

4. Rosemary

Rosemary alleviates the symptoms of low blood pressure as it stimulates the nervous system and improves blood circulation. You can either add fresh rosemary to your meals or take 10 ml of rosemary tincture a day – whichever works best for you.

5. Ginger

Ginger can be used to treat low blood pressure as it contains anti-clotting, anti-spasmodic and anti-inflammatory properties to improve circulation. You can make your own ginger tea by adding two teaspoons of grated ginger to boiling water. Leave the mixture for 10 minutes and then strain it and drink it.

6. Salt Water

Salt water can reduce the symptoms of low blood pressure as the sodium will increase blood pressure. However it is important not to overdo it; too much salt will dehydrate you and make you feel ill. Mix half of a teaspoon of salt with a glass of water and drink it to see a noticeable improvement.

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The 6 Best Stretches to Relieve Your Neck Pain Quickly

Does your neck hurt? Has it been hard for you to accurately diagnose where it’s coming from and what’s causing it? The answers are logical and surprisingly insightful. Neck pain can often be caused by tight, sore muscles in your body. Experiencing stress of any kind can typically make your muscles stiff and inflexible, which can manifest as neck pain.

Causes of Neck Pain

Overuse of your neck muscles in an inappropriate position, which is usually caused by poor posture while doing everyday activities particularly in relation to computer or laptop use, can be a prime reason for muscle strain. This can lead to muscle spasms, headaches, and restriction of neck movements, usually leading to chronic neck pain.^[1]

Another possible cause of muscle sprain of the neck is sleeping in the wrong position. This can strain the cervical chord that connects with the brain (as can be seen in the image below), leading to a lot of pain and numbness.

via All To Health

Not taking care of your neck pain can lead to headaches, nerve pain, pain in the shoulders and hands, and more serious health disorders that can potentially affect any part of the spinal chord and brain.

Let’s dive into some stretches you can do to alleviate neck pain:

1. Seated Neck Release

via Efficient Life Skills

This is a great stretch for the sides of the neck to loosen up the neck and shoulder muscles, releasing tension around the sides of the neck.

1. Simply sit in a cross-legged position
2. Hold the top of your head with your left hand
3. Tilt your head towards the left until you feel the right side of your neck stretching
4. Repeat the same step for the other side of your neck

Be careful not to apply too much pressure with your hands or you may overstretch the sides of your neck causing a muscle spasm.

2. Seated Clasping Neck Stretch

via Woodway Wellness

This can be a great stretch for the back of the neck, along the spinal chord area. And it’s especially good for people who sit at the computer for long hours.

1. Sit in a cross-legged position
2. Lace your fingers and clasp your hands
3. Hold the back of your head
4. Gently press your head forward until you feel the stretch in the back of your neck
5. Hold it there for 30 seconds, then gradually lift your head to the normal position.

Again, be careful not to press your head too far forward, and always be gentle.

3. Behind The Back Neck Stretch

via TCM Cure

This a great stretch for the neck and upper, middle, and lower back.

1. Stand up tall
2. Hold your left wrist with your right hand on your backside
3. Gently try to pull your left arm downwards with your right hand while trying to lower your right ear towards your right shoulder
4. Hold for 30 seconds

Be careful not to pull your arm too hard!  

4. Grounded Tip Over Tuck

via PopSugar

This stretch can relieve headaches and drowsiness.

1. Put your shins and forehead on the floor and come into what’s called a “Child Pose”
2. Relax in this position for a while, then clasp your hands behind your back and stretch your arms as far back as you can
3. Shift forward the weight of your body by inhaling and stay there for 5-10 seconds
4. Gradually move back to your normal position.

Avoid overstretching or staying in the position for too long.

5. Seated Heart Opener

via PopSugar

This is a great stretch for the entire back and neck. It also helps with alleviating any tension in the chest area.

1. Sit on your heels
2. Place your palms on the floor behind your back
3. Continue to stretch your neck and head, arch your back
4. Lower your head to feel the stretch while staying in the position for at least 30 seconds.

This can increase blood circulation to your neck and brain, making you feel more alert and also stretching the front of the neck.

6. Bridge

via 30-Day Fitness Challenges

This is a great yoga pose that allows you to control how much you stretch the back of your neck.

1. Lie down flat on your back and bend your knees
2. Place your hands under your hips and lift your hips high
3. Feel the extent of the stretch on your neck, depending on how high you lift your hips
4. Stay here for 30 seconds
5. Gently return to your normal position.

Take a hot bath or shower before doing these stretches to relax your muscles and increase your flexibility. This can help to make your neck muscles more nimble and facilitate the alleviation of neck pain faster!

Reference

[1]

^

http://ift.tt/1I7bskb

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Feel Drowsy After Meals? Eat These 5 Foods Next Time To Stabilize Your Blood Sugar

If you don’t have a family history of diabetes, chances are, you must be wondering why this article is of any interest to you. However, the fact is, eating unbalanced meals that cause blood sugar spikes can lead to the development of diabetes in your later years, family history notwithstanding.

A sure sign of your meals causing a blood glucose spike is if you feel particularly tired or drowsy after eating, since a higher than average blood glucose level does not make you more energetic, rather it’s exactly the opposite.

The reason you should care about that is because the constant high blood sugar level spikes can lead to dysfunction of insulin in your body and eventually lead to diabetes. You cannot change the fact that you will age, but you can change the way you eat. By making sure that your blood sugar remains at a healthy level at all times, you are a step closer to reducing the risk of having diabetes in your later adult years.^[1]

Why is a blood sugar spike bad?

As a result of a carbohydrate-rich or unbalanced meal, a blood sugar spike in a non-diabetic person basically sends the pancreas into overdrive. When the sugar (from carbohydrates, sugary drinks, or food) first hits the bloodstream, the pancreas releases the stored insulin to combat it and bring the blood glucose levels down. If you keep consuming a high-carb meal, then the pancreas has to make more insulin from scratch, putting it under stress. Repeated carb-rich meals can basically stress the pancreas to the point where it simply cannot make any more insulin and this is when a healthy person becomes a diabetic.

High blood sugar can increase the risk of turning into full-blown diabetes over the years and can also cause short-term downsides, such as a general sluggishness, fatigue, excessive thirst, and urination among other side effects.

Eat these to stabilize your blood sugar levels

1. Leafy Greens^[2]

Nutrient-dense and packed with the goodness of calcium and vitamins, leafy greens, such as spinach, broccoli, kale, chard, mustard, and fenugreek are a great for the body. You can add them raw to your salads and sandwiches or put them in stews, soups, and curries. You can even lightly sauté them with garlic and pepper. Their slow release of energy keeps you up and running, and your blood sugar at a happy constant level.

2. Lean Protein^[3]

The digestive system has to work hard to break down good, lean proteins, such as fish, eggs, and chicken. High-protein foods get broken down into cell-repairing amino acids and also keeps the insulin production at an optimum level, keeping you energetic throughout the day with a stable blood sugar level.

3. Fiber-Rich Foods^[4]

While we can eat fiber, our body cannot break it down or digest it. Eating fiber works in two ways – first, it helps us feel full more quickly, so we end up eating less. Second, fiber adds roughage to the intestine, helping the body with a healthy bowel movement. These, in turn, keep the digestive system healthy and the blood sugar at a stable level.

4. Whole Grains

Whole grains are complex carbohydrates^[5] and have a low glycemic index – meaning that while they do break down into energy aka glucose, the body has to work hard to do so and the process is slow. The slow breakdown of these carbohydrates leads to a slow release of glucose into the bloodstream, thus maintaining the optimum level of blood sugar.

5. Coffee & Cinnamon^[6]

Coffee increases the metabolism, which means it makes the body burn through the blood glucose fast. If you’ve had a high-carb meal, it’s a good idea to follow it up with coffee to stabilize the blood glucose levels. Cinnamon, too, has a similar impact to the body, and also helps in reducing triglycerides, as well as, cholesterol levels in the body.

Stay clear of refined carbohydrates, such as white breads and pastas, pastries, crackers, cookies, sugary drinks, juices, sodas, and processed foods with added sugar like flavored yogurt, candies, and desserts. Keep your blood sugar levels at a healthy constant^[7] with the tips provided above and your energy will be at an all-time high.

Reference

[1]	^	http://ift.tt/25LWQAM
[2]	^	http://ift.tt/2gSlLyG
[3]	^	http://ift.tt/1DZWyqd
[4]	^	http://ift.tt/1IOHYtM
[5]	^	http://ift.tt/29BS6dt
[6]	^	http://ift.tt/2gSlwUj
[7]	^	http://ift.tt/2fMeowy

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All You Need To Know If You're Thinking Of Renting An Apartment

No matter you’re a young adult just out of collage or the newly married couples, here is the all-in-one package you need if you’re considering renting an apartment.

8 Tips to Help You Rent Your Dream Apartment

10 Actionable Apartment Hunting Tips You Can Use

7 Ways to Effectively Negotiate for a Lower Rent

11 Excellent Apartment Search Tools You Need To Know

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