Some Useful Tips For Avoiding Shoulder Injuries And Pain

Some Useful Tips For Avoiding Shoulder Injuries And Pain

If you work out habitually or reach items from heights regularly, you are at risk of developing a shoulder injury. People who are active in sports are also at higher risk of hurting or injuring their shoulders.

You may not know it but your shoulder joint has the greatest range of motion, especially when compared to the other joints in your body. And because of its mobility, the shoulder has high tendencies of being injured.

The good news is that there certain tips you can keep in mind to avoid injuring or hurting your shoulders. These tips include the following:

Observe good posture. Maintaining proper posture is crucial to long-term shoulder health. When you maintain good posture, your shoulders are in the most stable position they can be in and the more stable they are, the lower the risk of any injury. Maintaining good posture is also important when exercising, especially when doing shoulder workouts.

Stretch after working out. A lot of fitness experts say that active stretching is an exceptionally useful tool to maintain mobility. When you exercise, your muscles contracts and shortens. To maintain your body’s flexibility and ideal alignment, you have to stretch after working out. Your body will be at risk of losing mobility if stretching is not performed in combination with the exercise.

Strengthen your shoulder’s external rotators. Subacromial impingement is one of the most common injuries that occur within the shoulder. This injury causes pain during internal rotation (the same motion that enables you to throw a ball). You can reduce the tendency of shoulder impingement and pain when you strengthen the external rotators. You can achieve this goal by adding some band or cable resisted external rotations to your warm-up exercises to properly stimulate your shoulders.

As much as possible, avoid lateral raises beyond 90 degrees. Another usual cause of subacromial impingement is doing lateral raises too high. In general, some trainers instruct raising the arms to ear-level, which is above 90 degrees. However, physical therapists say that when you abduct your arms or raise them out to the side too high, your shoulders will have to externally rotate to prevent impingement. If this is not done properly, you are at risk of hurting or injuring your shoulders.

Improve your upright row. Lastly, upright row pertains to a safe and effective shoulder building exercise. However, this has to be performed with good form and at a safe range. If done incorrectly, it can also lead to an impingement condition. To do an upright row properly, make sure your elbows never go above shoulder height.

Sitting in the Office All Day: The Good, the Bad and the Ugly

Sitting in the Office All Day: The Good, the Bad and the Ugly

The good: working eight hours-or even more-a day at the office can certainly fatten your wallet. Unfortunately, your waist can pack on some fat too. And that’s just the start of it. Sitting in the office all day can go from bad to ugly. Because let’s face it, the work isn’t that physical, right? Shooting a crumpled paper into a trash bin across the room doesn’t count as exercise. However, if you do make that shot-cool! Nice Steph Curry impersonation.

Seriously though, here’s what being sedentary in the office can do to you in the long run. First, the bad:

· Makes enzymes lazy. The body has fat breaking enzymes. When you sit around all day, the enzymes become couch potatoes and their fat-breaking efficiency drops by a whopping 90 percent.

· Calorie-burning goes slow-mo. It’s not just the enzymes which become sluggish. When your body senses you have limited activity, it goes into what can be described in the computer sense as ‘sleep mode.’ That’s great when you’re stuck at sea and have nothing to eat. Your body will oh so slowly burn fat to save energy, to the point where calorie-burning drops off to a per minute basis. But in the office setting, you become fat because the calories you ate from that heavy breakfast or lunch buffet won’t get burned effectively.

You’re pretty confident, you can counteract the bad. And what’s a few extra pounds, right? Just loosen up your belt. But things do get ugly:

· Increases diabetes risk. Your body’s ability for insulin effectiveness also takes a plunge. It drops by 24 percent, which increases your chances of diabetes.

· Electrical activity slacks. Ever feel like your leg fell asleep when you haven’t moved it for so long? Then you feel all prickly when you move it again? It’s called paresthesia. Your nerves are temporarily restricted, causing trouble in the electrical activity of certain body parts. However, sitting too much and too long can make this chronic.

· Leads to back problems. For many athletes, back problems are common, because, well, they’re active. But it’s also common among office people. Why? Sitting in front of a desktop all day causes many to slump, slouch or generally ruin their posture. When this happens, flexibility, joint and spine health is compromised. And that’s how you get back pains even though you don’t play like your LeBron James on your spare time.

Okay, enough about the bad and the ugly. The good news is you can counteract the nasty effects of a sedentary office life by making simple adjustments. Just follow these tips:

· Five for 30. Even the slightest physical movement can help you, so remember this advice: five for 30. Stand for five minutes for every half an hour you spent sitting. If you can walk around, that’s better. Stretch your legs too.

· Office exercises. Obviously, you can’t do jumping jacks at the office. But you can do some stealthy exercises. Try the following: Put your palms together in front of you as if you’re praying. Push them together as hard as you can. This exercises your shoulders, upper back and forearms. Another is lifting your heels and pointing your toes. Hold that pose for 10 seconds. That’s one rep. Do as many as you like. Also, remember to engage your core all throughout the day. It’s like doing a plank while sitting.

· Cardio office-style. At the office, take a few flight of stairs in the morning. At the day’s end, go crazy and take more flights since you’ll be going home anyway.

· Walk it all off. Even the simplest of physical activities can help you shrug off the office blues and keep you more fit. Walking for 30 minutes a day, for instance, can quickly be beneficial to your health. Done regularly, it can help you normalize your blood pressure, lose weight, prevent certain diseases and improve your stamina.

· Exercise at home even for 15 minutes. Lace up your running shoes-Reebok, known for its workout shoes is a good choice-and exercise at home. If you have an elliptical trainer or treadmill hop on even for just 15 minutes. Fifteen minutes too much for a busy you? How about a total body workout for seven or ten minutes? I’m pretty sure you can easily find the seven-minute workout in the Internet.

· Don’t. Always. Sit. At. Home. What’s the point in counteracting the bad effects when you’ll be sitting at your couch at home again? Stand when you’re doing stuff. Walk around. Jog in place.

Now you know the good, the bad and the ugly, you’ll be more motivated to keep fit despite your busy schedule.

What You Need To Know About The USDOT Number

What You Need To Know About The USDOT Number

A US DOT number is a unique identification number that is used for commercial vehicles that either transport cargo or passengers. The basic objective behind it is to have a single identifier for every vehicle in order to monitor the safety information of the company that owns the vehicle with regards to inspections, compliance reviews, information regarding audits and crash investigations.

Who Needs A USDOT Number

If you have a vehicle that takes part in any of the following activities, you will require a USDOT number:

If it is used to transport material that has been categorized as hazardous by the Secretary of Transportation and the material transported is in a quantity that requires placarding. This applies to both interstate and intrastate transportation.

You will also require the identification if the vehicle has been designed or it is used in the transportation of passengers exceeding eight people and this is done for some sort of compensation. Eight passengers in the vehicle will include the driver.

If the gross combination weight rating or the gross vehicle weight rating is 4,536 kilograms or more. (That works out to 10,001 lbs).

Or if the vehicle has been designed in a way or used for the transportation of 15 passengers or more (including the driver). This will be applicable when it is not done for any form of compensation.

Besides these activities, the vehicle should also be involved in some form of Interstate commerce in the United States, including:

• The commerce, trade or traffic between some place in one State and any place outside that state, which may include one place that is outside the USA
• Between two cities that are in a particular State or traverses through a second state or some place outside the USA
• Between two places that are located within a state and are part of some form of trade or transportation that may originate or terminate outside the state or outside the country

The DOT Exam

The Department of Transportation Examination has to be conducted only be a medical examiner who is licensed and also listed under the National Registry of the Federal Motor Carrier Safety Administration. This list includes doctors of medicine, physician assistants, doctors of chiropractic, doctors of osteopathy, etc.

Every physical exam that is taken is then valid for a period of 24 months. In certain cases, the examiner may give the person a license for a shorter period if he thinks it necessary. For example, a person suffering from high blood pressure may get a license for a shorter period of time. Every person who completes the exam will be given a copy of the Medical Examiner’s Certificate.

How To Have More Energy Every Day

How To Have More Energy Every Day

Do you ever find yourself in a place where you’re sluggish and fatigued each day? Do you find yourself going to bed late, fuelling the fatigue? Are you finding that breaking the late-to-bed habit is an ongoing process? If so, have faith.

This was me for a long time. I then came to realise there were aspects of my life that were contributing to this low energy. In turn the reduced energy levels affected my confidence.

I began to recognize this as an opportunity for me to develop a way of taking myself from having virtually no energy to feeling motivated to move and do!

The personal development research I have completed over the years, and that I still continue on a daily basis, is revealing that certain aspects need to be in place for my energy levels – and hence my mood and confidence – to increase:

Energy Strategy – Raising Your Moods Consistently Every Morning

1. A good night’s sleep, or if not, having time in the day to rest and catch up on your lost sleep. Being able to take control and do this when you are able to helps in you keeping control of your mental and physical energy throughout the day

2. Some kind of movement to get the energy flowing: ie exercise, doing [a] physical task/s etc

3. Some kind of technique to release baggage and help you feel more of a sense of connectedness to yourself, others, the world, the universe eg Emotional Freedom (‘Tapping’) Therapy

4. Fuel (good food): so that your brain works at the optimum level

5. Water: a good amount throughout the day to increase the electrical activity in the brain. The ideal is said to be 2-6 litres per day.

6. Clean, ordered, de-cluttered environment, which helps with feeling you have more energy and that you’re in control

7. Some sort of prioritized and positive set of targets you know you can achieve in the day, even if it’s at a stretch: eg a to-do list

8. Some sort of positive, achievable and realistic set of timeframes: so that your mind knows there is an end point you can actually achieve

9. A healthy balance of sameness (eg routine) and difference (eg variety, different activities, different ways of doing things). This helps to satisfy (according to personal growth specialist Anthony Robbins), two of our key human needs

10. Some sort of reward system for a job well done, even if it’s just basking for a few moments, or giving yourself a pat on the back

An important element of this is for you to engage in the above at the level that’s right for you on that particular day.

If you’ve had little or no sleep, you may have to do more tapping or more movement to get the same amount of energy flowing as when you’ve had more sleep. If you’re feeling out of kilter, you may have to watch what you eat that day much more than when you’re feeling a little better.

The above list constitutes a strategy I’ve come up with so far, in a rough order of priority, but it’s by no means an exhaustive list.

I know how I can feel in the mornings. Some mornings I feel that my energy is at zero. I know, however, that I have things that need to be done, so just lounging in bed isn’t an option.

The above is a simple set of tools to get me from zero (energywise) to a level five, a level eight or even a nine consistently. These tools, although fairly rudimentary, have had a significant impact on my moods and my life. I hope they can help you too.

The Best Foods And Exercises To Help You Grow Taller

The Best Foods And Exercises To Help You Grow Taller

Even though a lot of factors such as genetic and the environment determine your height, there are certain things you can do to grow taller. Some of the most effective things for height enhancement are special foods and exercises. Taking the right foods and doing the right exercises can help you add inches to your height. If you want to learn more, then keep on reading.

In this article, we are taking a look at some of the best foods and exercises for height enhancement. First of all, let’s look at some of the things that you can add to your diet to improve your height. Instead of eating junk food or drinking energy drinks that are full of empty calories, concentrate on eating healthy. A few additions to your daily diet can make a lot of difference.

Calcium is one of the most important nutrients that aid bone growth and later increase in height. You can find high amounts of calcium in dairy products such as yogurt, milk, cheese etc. If you are looking for non-dairy options, then chia seeds, salmon, collard, kale and almonds all contain good amounts of calcium.

Protein is another essential nutrient that will help to increase your meat. Popular sources of protein include eggs, meat, poultry, fish, beans, lentils, nuts etc. Add a few servings of protein to your diet can yield significant results in a short time. Apart from the above, bananas and oatmeal are two other super foods that can help you grow taller fast.

Now, lets move on to the exercises. Physical activities that need you to move your limbs are some of the best. Special exercises to grow taller include swimming, skipping, hanging from a bar and stretching. Aim for regular workouts at least four to five times a day.

If you can manage, then do stretching exercised daily. They are not time-consuming but they have so many health benefits apart from height enhancement. Therefore, your overall health will improve a s a result of these exercises. Just remember to stay consistent and you will notice good results soon.

All these activities help to stretch the ligaments as well as strengthen the frame. When your body is strong and well tones, your posture automatically improves. A good posture helps to align the bones properly and makes you look taller. Apart from this, there are certain natural supplements that you can take which aid in height enhancement. These products contain potent ingredients that strengthen your body from the inside out.

Hormone Replacement Therapy: Why You Need It

Hormone Replacement Therapy: Why You Need It

Your body continuously goes through changes. But there are times when an imbalance within can lead to a lot of health issues and also make you feel terrible. Hormone replacement therapy helps maintain the hormonal balance and helps your lead a healthier and happier life.

What is this Therapy?

The pellets that are used for this therapy are derived from plants. This means that they are completely natural and their structure is the same as those which are produced within our bodies. Testosterone and estradiol are the two types of pellets that are currently available in the market. They are placed just under the skin in the upper part of the hip. It is a simple procedure that hardly takes any time.

Once they have been inserted, they start to release a supply of hormones in a steady and constant manner. Each course usually lasts between three to six months depending on how quickly the body metabolizes the pellet that has been inserted.

How Pellet Therapy Will Help You

There are a lot of benefits to this therapy. First of all, it is very convenient. So you just have to get it inserted once and then forget about it for the next few months. So no pills to be taken or creams to be applied.

The whole procedure itself is also very quick, very much like having blood drawn. You simply have to walk into the doctor’s office and the medical staff will insert it in a few seconds. And there are no risks that are associated with this treatment so there are no side effects that you need to be afraid of.

Women can choose this form of therapy to help with a lot of problems. Right from reducing fat mass and helping you manage your weight to improving your sex drive and improving your overall mood, pellet therapy will help you look better and feel better. It also helps you focus better and improves concentration.

The Advantages of Pellets

The pellets that are used in this procedure are completely natural and as big as a grain of rice. They have been used because they have a number of advantages. Firstly, they provide a very steady of supply of the hormones to the body. This mimics the natural process of secretion of hormones within the body. Since the pellets provide this consistency, it prevents fluctuations and the body does not have to go through a lot of ups and downs in order to get used to the added hormones.

The pellets also give quick results and they are very safe. This therapy has also been seen to boost sex drive and libido in both men as well as women.

The Facts About Chiropractic Therapy

The Facts About Chiropractic Therapy

Chiropractic treatment or therapy is a form of alternative medicine that is gaining popularity all over the world. It involves spinal adjustments and manipulations that are targeted at certain parts of the body in order to get rid of pain and give relief to the patient.

This form of therapy mainly focuses on the spinal region and the central nervous system. If there is any kind of imbalance in the system, it can affect a person’s health and lead to a lot of stress and illness. By using various massage techniques, chiropractors can help to bring back the balance and get rid of tension in that area.

What Happens During the Treatment

Pinched Nerves: When there is excess pressure applied on the nerves, the spine may go out of alignment and any sudden movement can cause the spine to twist and the nerves to get pinched. Stiffness in the back or neck is a common symptom of this problem. A professional will make tiny adjustments in order to release the nerves from this position and also help the spin to get back to its proper place.
Headaches and a Poor Posture: The tissue in your body can get inflamed if your posture is wrong. It can also happen if you suffer from an injury or sleep in a funny position. By adjusting the neck bones and performing alignment techniques to the spine, headaches and backaches often disappear.

Who Can Get Chiropractic Care

A lot of people think that this form of treatment can only be given to adults. However, in reality, chiropractic care is also very effective for children and teenagers. Of course, the chiropractor will not perform the exact same technique on a child. It will be altered in order to be beneficial for the child and less intensive. Every patient’s age as well as their health status is always recorded before any care is given so that it is altered to suit the exact need of the patient. For example, a child with a physical injury will be treated differently from one who has a chronic ailment.

Chiropractic care is great for people who need to cure an ailment as well as for those who simply want to stay healthy. While a lot of people are scared to go in for an adjustment because they think it will hurt, the trust is that this form of treatment does not cause any pain. In fact, it often helps you to relax. So there is nothing at all to be afraid of.

Here's Why You Should Look at Health and Fitness As a Lifestyle Change

Here’s Why You Should Look at Health and Fitness As a Lifestyle Change

Wondering why fitness is really a lifestyle change? Well let’s take a look at a recent exercise study that was conducted. The study concluded that exercise can assist people who would traditionally fail at quitting their smoking habit, find a way to eventually quit smoking. Yes, that is correct, exercise can be used as a vehicle to help an individual stop smoking. And here is the reason behind it.

As we all know the ills of life can get us down which often leads to some form of emotional distress. And sometimes a person needs a way to help cope with this emotional distress. This is where exercise comes in, if you were to talk with the majority of people who exercise on a frequent basis, they would tell you how they are able to combat emotional stress by using fitness as a coping strategy.

Fitness helps the body to release endorphin’s which kind of give the body an emotional high like in the example of “runner’s high”. If you are a runner or even an avid walker you can understand how much better you feel after you have completed your run or walk. It is these endorphin chemicals that are thought to be the key to managing stress. However, you should always seek medical advice before self treating any emotional distress ailments.

Another reason why fitness should be considered as a lifestyle, is because it simply make you look better and have more energy. Fat weighs you down, and no pun intended here, but it does. So the more you exercise, the more endurance you will gain and the better you will look as you start to slim down.

It helps with sleeping. Yes, exercising can help you sleep well at night. Especially if you lift weights. I regularly lift weights 2 to 3 times a week. I can’t tell you how much easier it is for me to fall asleep at night. And for us ladies, I can tell you that lifting weights does not make you bulk up like a man. It will however, tone and accentuate our curves, helping us to look good in our little black dresses.

The bottom line is that fitness is good for our bodies overall. No matter what stage of life you are currently in. Young, elderly, single, married, in between jobs, or new divorced. Fitness can help you to navigate through the ups and downs of life.

A Brief Discussion of Common Incontinence Aids

A Brief Discussion of Common Incontinence Aids

Urinary incontinence or incontinence is the medical term used for loss of bladder control. This problem is mostly observed among elderly people, but younger individuals suffering from diabetes and neurological disorders might also develop incontinence. In this article, we will be discussing a few of the more commonly used incontinence aids that can prevent being embarrassed in public.

Brief

The first item we will be discussing is the incontinence brief. Incontinence briefs are also often referred to as protective underwear. There are many different types, each of which will service the same purpose i.e. offering you protection against accidental urine leakage or urination. Which type of brief to use will depend on the level of incontinence; both light and heavy options are available. Consideration should also be given to activity level of the person wearing the brief.

There are reusable and disposable briefs; both are available in a large range of sizes. Those designed for one time use often looks like infant diapers. You will also come across briefs that are reusable and possess a more sophisticated look; these pieces are usually better options for people with chronic incontinence. The cost difference between disposable and reusable briefs can be significant. There are pros and cons to each type. Disposable briefs though cheaper initially, are used quickly and must be constantly replaced. Reusable briefs, although often more expensive to initially purchase pay for themselves after multiple wearing. Don’t forget to factor in the cost and time to wash reusable briefs, perhaps consider having some of each type on hand.

Regardless of the brand, you must ensure that the protective underwear or brief you are using are made of a breathable material. This will not only take care of your skin health, but will also make sure that you feel comfortable while wearing them.

Leg Bag

Now, let us discuss another often used incontinence aid; it’s called leg bag. Like the briefs, the leg bags are also available in a range of designs and sizes. You can choose based on your personal preference or a physician’s recommendation. However, there are a few features that get rated as most important qualities of a leg bag by users. They are as follows:

• They must contain taps. This is important for simplifying the process of opening the bag and preventing issues such as leaking of urine when trying to empty the bag.

• These bags must come equipped with straps. Preferably soft, fabric straps. The ones that don’t have any straps are not as comfortable as those that do.

• When purchasing a leg bag the buyer should make sure that the bag itself or the connector is devoid of any fault. Fault in these parts will lead to leakage. A reputable medical supply store will always have units with flawless connectors and bags.

There are certain leg bags that can be attached with handheld urinals of some types. This option helps in increasing the urine holding capacity of these bags. For individuals experiencing light loss of urine, on the other hand, there are smaller bags designed specifically for being attached to a sheath. Either option can redirect urine in a discreet manner for those with incontinence.

If you are not sure about the kind of incontinence aid you should pick, it would be wise to seek advice from your doctor.

Is Turmeric Curcumin A Healthy Alternative?

Is Turmeric Curcumin A Healthy Alternative?

Majority of the way a person live these days are quicker, while fast foods are perfect diets since it’s a grab and go for individuals with very busy schedules. As a result of convenient diet, the overall health is compromise and the average lifespan becomes shorter. This is exactly why health advocates are now encouraging people to find healthy alternatives and turmeric curcumin is one of those.

Many years ago in some Asian countries, turmeric is already part of their traditional medicine and even until today it is still widely used in those places. However, the medicinal properties of this amazing herb have not been popularly known in most western countries. Though in progressive nations there are now some interests and scientific researches about the real benefits of this understated spice – turmeric.

Turmeric is known as the spice that gives curry a yellow color and makes dishes more flavorful. But it’s more than that, what some people don’t know is it has curcumin. The said active ingredient has medicinal qualities since it has strong anti-inflammatory and antioxidant properties. The curcumin content in a raw turmeric plant is quite low compare to turmeric curcumin capsules and extracts, that’s why it’s preferable since it has more curcuminoids.

Turmeric curcumin as a natural remedy

One of the body’s ways to repair damage tissues or fight foreign invaders is through pain and inflammation response. It usually last for a few days and is completely normal. However, there are chronic conditions like arthritis wherein inflammation and pain last for a long time and already affect a person’s daily activities and mobility. Most people who have arthritis take synthetic pain relievers and medications to lessen the pain. Fortunately, it is not the only option as there are already a lot of healthy alternatives offered today to improve arthritis condition. Turmeric pills are a good natural pain alternative and supports arthritis patients in dealing with the symptoms because of its powerful properties that fights inflammation.

Turmeric Curcumin as an anti-inflammatory alternative for Arthritis

Arthritis is typically characterized by swelling, stiffness, aching, and pain around one or few joints. In the United States alone, there are about 52.5 million adults suffering from gout, lupus, fibromyalgia, rheumatoid or osteoarthritis, and will continue to increase to 67 million by the year 2030. One of the common treatments to lessen the inflammation and improve mobility of arthritic patients is taking prescription drugs wherein a long list of possible side effects can happen after sometime.

The good thing is choices are not limited anymore since people can now choose the natural alternatives like supplements and herbs for arthritis which includes turmeric. In several studies, the potency of curcumin in reducing joint pain and stiffness related to rheumatoid and osteoarthritis is quite significant. What’s more, scientists have now recognize turmeric as a potent natural anti-inflammatory that acts through multiple pathways by directly suppressing the inflammation in arthritis and most chronic diseases. Most studies also showed that turmeric curcumin is way better than anti-inflammatory drugs when it comes to effectiveness and safety.