frozen-shoulder-pain

Frozen shoulder – Exercises To Treat It

Frozen shoulder – Have A Look At The Exercises To Treat It

Hello All!!!

Have you ever suffered from a frozen shoulder? Your doctor would have prescribed you with lots of allopathic drugs to provide relief from the pain. However, you should learn more about this ailment and know what physiotherapy exercises help in reducing it.

A frozen shoulder is marked by pain, stiffness and an inability to move the shoulder.

Frozen shoulder

How to treat a frozen shoulder?

Leaving a frozen shoulder untreated may work in a few rare cases but it is a bad idea as you have the risk of living with the pain for as long as 3 years. Any doc or physiotherapist will advise you to take medicines, physical therapy, surgery and good care.

To remove the ailment, physiotherapy is the best bet. For a frozen shoulder, there are simple exercises that do much more than reducing pain when compared to allopathic care.

Frozen-Shoulder

Here are some easy physiotherapy exercises that work well:

Pendulum stretch

This is the first and foremost exercise you should be doing to reduce the pain associated with a frozen shoulder.

Start doing the pendulum stretch by relaxing your shoulders. Place the arm that is alright on a table and shift your weight to it by bending forward. Allow your affected arm to move in the air freely. Swing your arm in a small circle of a small diameter. After giving sufficient force to your arm to move, let it move the way a pendulum does. Don’t force the arm to move unless you feel you are losing speed.

As and when you start feeling better, you can increase the diameter of your arm’s swing. Never force the swinging action; allow it to happen naturally. Gradually, even light weights can be added to your hand.

Towel stretch

For this exercise, you need a 100 cm towel. Hold one end of it behind your back and grab the towel’s opposite end with your other hand. Use the good arm to pull the towel in upward direction and despite the minor pain, you need to keep tugging at your affected arm with your good arm. Do this exercise for 10 to 20 days for best results.

Cross-body reach

For this exercise, you can either sit or stand. Hold the affected arm with your good arm by the elbow and bring the affected arm of yours across the body gradually. This will gently put pressure on your shoulder. You can hold the stretch for 15 to 20 secs. Do this exercise 10-20 times a day. It is a very effective exercise for treating frozen shoulder.

Finger walk

This is more of a game. Face the wall and maintain a distance of 3/4th of your arm. At the waist level, touch wall with 2 fingertips. Walk the 2 fingers up the wall till you have lifted your arm as high as comfortably possible. Don’t move anything except your fingers. Lower your arm back from where you started and repeat. Do this exercise 10-20 times a day.

Armpit stretch

Place your arms on a shelf that is as high as your chest. If it is difficult to place your affected arm, you can place your good arm on top of the shelf. Slightly bend your knees and gently stretch your armpit and shoulder area. Then straighten when you feel uncomfortable. Do this 10 to 20 times a day.

The above exercises, when done religiously will reduce the pain on your shoulder.

Hope you found this post useful!

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20 Non-Scale Victories by MyFitnessPal Users

At MyFitnessPal, we know it isn’t only about the scale.There are many amazing ways becoming fit changes our lives, and the way we feel. We love hearing from you, and wanted to celebrate some of the non-scale victories you shared with us on the MyFitnessPal Facebook page over the past month. Here are some favorites:

1. Trying new activities is a great way to stay fit

2. 100 workouts, 100 days, 100% awesome

3. Who wouldn’t want to rediscover how good their biceps look?

4. Rocking favorite summer outfits is an amazing feeling

5. Keep that momentum going

6. Making your body and the doctors really happy

7. We’ve got a push-up champ on our hands

8. Let it be known, it can be done

9. It’s always a good time to get in a dance workout

10. Proving that falling off the wagon can help us come back even stronger

11. Your friends can see all of your progress, too — and you look fabulous

12. Staying strong in the face of pizza and eating a delicious lunch

13. Dropping a size is the ultimate payoff

14. Getting strong and fit

15. SPEEDY running. Way to go

16. Now that’s quite a stair workout

17. You’re going to crush that half next weekend

18. We say you’ve earned a shopping trip

19. Early bird gets the best gym time

20. Dreaming big when it comes to goal-setting

The post 20 Non-Scale Victories by MyFitnessPal Users appeared first on Under Armour.

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Vietnamese Lemongrass Chicken Salad | Recipe

Viet-Lemongrass-Chicken-Salad

This cool, crunchy salad features finely shredded cabbage, fresh herbs and a sweet touch of apple. For a more substantial meal, add brown rice noodles or serve with brown jasmine rice.

Vietnamese Lemongrass Chicken Salad

Ingredients

Dressing

  • 1 stalk lemongrass
  • 5 tablespoons lime juice (from about 2 1/2 limes)
  • 1 1/2 tablespoons fish sauce
  • 1 tablespoon brown sugar
  • 1 garlic clove, peeled
  • 1 teaspoon chili garlic sauce (such as sambal oelek)

Salad

  • 4 cups green cabbage, thinly shredded
  • 2 cups (8 ounces) rotisserie chicken breast, skin and bones discarded
  • 1 medium Fuji apple, cored and chopped
  • 1 cup snow peas, trimmed and thinly sliced
  • 1/2 small red bell pepper, cut into julienne strips
  • 1 shallot, thinly sliced
  • 1/4 cup fresh mint leaves, torn
  • 1/4 cup fresh cilantro leaves, torn
  • 1/4 cup roasted almonds, chopped

Directions

Trim the bottom off of the lemongrass and peel away the tough outer layers. Trim off the tough top third and bottom 1/2-inch of the stalk and discard. Smack stalk with a meat tenderizer or small saucepan to release the aromatic oils and make it easier to slice. Slice the lemongrass and add to a blender with the remaining dressing ingredients. Blend until smooth and set aside.

In a large bowl, combine the cabbage, chicken, apple, snow peas, bell pepper, shallots and herbs. Add 2/3 of the dressing and toss to combine. Mound the salad on a large serving platter. Top with the almonds. Drizzle with remaining dressing and serve immediately.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/4 cups

Per serving: Calories: 135; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 34mg; Sodium: 506mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 8g; Protein: 14g

Nutrition Bonus: Potassium: 318mg; Iron: 2%; Vitamin A: 12%; Vitamin C: 74%; Calcium: 13%

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What’s Really in Your Favorite Condiment?

Summer means a cadre of condiments waiting at the end of the hamburger and hot dog line. This array of colorful containers can be confusing with their long lists of ingredients. We’ve broken down some of the most popular summer condiments to help you out before you top off your next burger:

A crowd favorite, ketchup often receives some of the biggest criticisms of any condiment because sugar (specifically high-fructose corn syrup and corn syrup) are frequently listed as the second or third ingredient on the label. These ingredients, along with tomato concentrate and distilled vinegar, pack a 20-calorie per tablespoon punch with 4 grams of sugar. The bottom line? Conserve and use sparingly consider low-sugar or “natural” options made without high-fructose corn syrup, or make your own ketchup at home.

Classic yellow mustard gets the green light, unless you’re watching your sodium intake. The ingredients here are a little more straightforward: vinegar, water, mustard seed, salt, turmeric, paprika, natural flavors and garlic. Each 1 teaspoon serving of classic yellow mustard has about 55 milligrams of sodium, or about 2% of your daily value. As long as you aren’t dosing your entire plate with yellow mustard, this condiment is a pretty safe bet.

The creamy, smooth textures of mayo don’t come without a nutritional cost. Just one tablespoon of mayo packs 10 grams of fat and 100 calories. Ingredients include soybean oil, water, whole eggs, egg yolks, vinegar, salt and sugar. In moderation, mayo can be a great addition to a sandwich or wrap, as long as you stay mindful of serving size. Try using hummus or avocado to achieve the same creamy texture for a little less fat and calories per serving.

Made from pickles, cabbage and white vinegar, relish is a crowd favorite on hot dogs and hamburgers. A 1 tablespoon serving of dill relish clocks in around 230 milligrams of sodium, which is about 10 percent of your sodium intake for the day. Use relish in moderation.

A favorite hot sauce and go-to for boosting any meal with a dose of fiery flavor, sriracha clocks in at 5 calories per 1-teaspoon serving, with 80 milligrams of sodium. After chili, sugar and salt are the next ingredients in the little red bottle of Sriracha. The combination of sweet and salty can be too tasty to limit to one teaspoon, and each teaspoon has 1 gram of sugar, so if you’re the spicy type keep in mind the sugars can add up quickly.

A good barbecue sauce is a staple of any summer cookout. Two tablespoons of the stuff can range from 1020 grams of sugar and a carry a hefty load of sodium. All this added sugar comes from the sauce’s main ingredients: high-fructose corn syrup, corn syrup and molasses. This makes barbecue sauce even higher in added sugar than ketchup. Consider making your own homemade barbecue sauce to control the overall sugar content.

Chunky salsa made with real crushed tomatoes, jalapeno peppers, onions, garlic and other flavorings comes in at only 10 calories per 2 tablespoon serving. It’s a low-calorie condiment, but still contains 10 percent of your daily sodium in one serving, so be mindful of quantity. Not all salsa is created equal as many recipes have sugar lurking in the list of ingredients, so be sure to read the label. You can quickly craft your own homemade salsa using fresh ingredients to keep a lid on the sodium content.

The post What’s Really in Your Favorite Condiment? appeared first on Under Armour.

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