The Ultimate Rotator Cuff Training Guide - Click Here
Physical Therapist Reveals How To End Rotator Cuff Pain And Shoulder Stiffness.
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Killer Rotator Cuff Injury Product For Suffers And Fit Pros
Discover the Secret Rotator Cuff Exercises that Will Cure a Rotator Cuff Injury Every Time!
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Sunday, August 28, 2011

How to avoid passing HPV on

Count yourself lucky for having been born in such extraordinary times. We still haven't found a way to cure every single disease, and there is no cure for HPV, however, the rate of progress is improving dramatically, and with modern science, we're discovering more and more ways to, if not kill HPV off for good, we can at least take steps to prevent contracting HPV, and to prevent passing it on.

There is a bit of a misconception that HPV is an entirely sexually related disease. Just to get this clear: It is not. HPV includes genital warts, but there are literally dozens of different types of HPV. To put it simply, all warts are caused by HPV, and there are some forms of HPV that don't actually show any visible signs on the surface of the skin.

Most forms of HPV are merely uncomfortable or unsightly, warts are a form of tumour, but they are generally benign tumours, meaning, ugly as they are, they're of no risk to your life or long term health. However, a few types can lead to cancer or other major complications.

If you've spotted an unsightly wart on your hands or feet, or your doctor has informed you that you have been infected with HPV, you'll need to take measures to treat the hpv symptoms, of course, but you should also take measures to prevent passing it on.

Common warts or hand warts

Because of the protein "shell" surrounding an HPV cell, HPV can lay dormant for longer than most viruses even on non-absorbent, dry surfaces. If you're dealing with hand warts, just make sure to spray down surfaces such as countertops and doorknobs with disinfectant and keep a generally sanitary environment at work and at home.

Luckily, most common wart hpv treatment options will have you putting a band-aid or other medical adhesive over the infected area, so as long as you wash your hands and reapply the bandages as needed, there's not too much risk in passing on common hand warts.



Plantar warts

Unless you're swapping socks with your friends, plantar warts are kind of hard to pass on in your normal routine.

If you go to a gym or health club and use communal showers, just make sure to wear rubber shower sandals. This is generally recommended whether you're dealing with plantar warts or not, as you can keep from contracting HPV and foot funguses, as well.

Venereal HPV

There's a misconception that if you don't see any warts, you can't pass HPV on. This is not true though. Not only can you pass venereal types of HPV on when there are no symptoms, there are also venereal HPV types which have no visible symptoms, but can lead to cervical cancer and other complications nonetheless.

In this day and age, you have to be living under a rock to not have heard about the many, many options for safe sex out there. The only form of safe sex that has much potential to prevent HPV, though, is using a condom. There is no cure for genital warts or HPV in men or women.

Know the sexual history of every sexual partner you become involved with, no exceptions. Unless you and your partner have both had HPV tests conducted and you know for a fact that you are both clear, use a condom every time. Condoms take only a few seconds to apply, and it just isn't worth the risk to go without.

HPV Health is dedicated to bringing you the most current information on HPV. We are dedicated to helping you. For more information on symptoms and treatments visit HPV.

For more information click here

Sports Bra from hanes

Long before, exercise was an activity limited to Men only. The trend has changed dramatically. Nowadays, Girls and Women are increasingly into Gym, Exercise and Performances for a healthy body. The biggest issue while doing exercise or performance is that the breasts may get hurt due to the uneven bounce - both up and down as well as side to side. Sports Bras play a very important role in keeping the breasts unhurt while allowing freedom of movement. Sports Bras help girls and women to take up exercises, aerobics and performances without worrying about the well being of their breasts.

Sports Bras are available for low impact, medium impact and high impact activities. Hence, the selection of bra should be decided based on the activity that you are going to do. Running or any other athletic activity and Working out at Gym are considered High Impact Activities.

Different Styles of Sports Bras are available today. Racerback Sports Bra is one among them.

The best features of a Sport Bra are supposed to offer utmost support your breast. It should have an extremely good fit. The molded cups should be used to offer the best support for high impact activities. While doing exercise, one will sweat a lot. Hence, the bra should be made of moisture wicking fabric, so that the fabric could suck the sweat thereby giving you freedom from odor and could keep you cool, fresh and dry. A Sport Bra should be tag free to give you ultimate comfort. Soft and Stretchy bra sides could ensure the ultimate comfort. It should move along with you. Comfort Bottom Band helps eliminates chaffing. Straps for any Sport Bra would be wider than used in the usual bra. Some Sports Bras offer great shaping too.

Hanes is a leading lingerie manufacturer for women. They are number two in terms of sale of bras and panties. Hanes Sports Bras are more affordable and trustworthy.

For more information click here

Shoulder Exercises for Joint Stability

Exercising the shoulder joint involves not just one, but 3 complex joints, therby increasing the risk of overuse injuries to the shoulder girdle.

? The sternoclavicular joint is the only place that the upper extremity is actually attached to the rest of the skeleton.

? The acromioclavicular (ac joint) joint at the shoulder, joins the scapula with the clavicle.

? The glenohumeral or shoulder joint joins the humerus with the scapula.

The bones of the shoulder girdle are joined together at these 3 articulations where shoulder exercises begin.

Movement at any one of these 3 articulations may produce movement in other segments as they are all interconnected. Unfortunately, any shortening of a muscle group may cause restricted range of motion in the whole shoulder complex.

As you do shoulder exercises the muscles act in combination to produce motion. For instance, the combined motion of the scapula and humerus is called scapulohumeral rhythm and is necessary for the arm to achieve 180 degrees of elevation.

The first 30 degrees of abduction is accomplished by the humerus alone, then the scapula joins in to about 120 degrees, and finally the clavicle (collarbone) participates in the remaining 60 degrees of elevation.

Some muscles act as stabilizers for the bony parts of the shoulder complex to prevent unnecessary motion.

For instance the trapezius muscles are involved in stabilizing or depressing the scapula so you are able to more efficiently raise your arm for overhead shoulder exercises without putting the shoulder joint at risk for injury.

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Because the shoulder is a ball and socket joint it rotates in many different directions and involves various different shoulder exercises muscles and positions.

? Shoulder Extension moves the upper arm down and backward working the muscles of the triceps, teres major, posterior deltoid, and latissimus dorsi. Effective exercises to work these muscles include triceps extension with an overhead cable machine and chest expansion on the Pilates reformer or Cadillac.

? Shoulder Flexion lifts the upper arm forward and upward working the muscles of the anterior deltoid, pectoralis major, and biceps brachii. An effective exercise to work these muscles is the overhead shoulder press.

Rotating shoulder exercises work the muscles of the rotator cuff. These rotate the arm both internally and externally.

? External rotation involves the muscle groups; infraspinatus, posterior deltoid, and teres minor. External shoulder rotation using a band or cable is effective in working these muscles.

? Internal rotation of the shoulder involves the muscle groups; subscapularis, teres major, latissimus dorsi, pectoralis major, and anterior deltoid. Internal shoulder rotation using a band or cable is effective in working these muscles.

? Shoulder Abduction moves the arm laterally away from the body working the supraspinatus and middle deltoid. An effective exercise is a side or lateral arm raise using a dumbbell.

? Shoulder Adduction moves the arm toward the midline of the body and involves the muscle groups; pectoralis major, latissimus dorsi, teres major, and posterior deltoid. To effectively work these muscles pull a band or cable with your arm extended out to the side and pull it straight down toward your thigh.

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What is it about those shoulder blades?

Well, Without the shoulder blades (scapula) our arms would hang off the end of our shoulders and either have too much range without control or a lack of range because the muscles would attach directly to our ribcage.

The shoulder blades act as a stable foundation for the arm to move freely. Muscular imbalances in the shoulder girdle will cause dysfunctional movement patterns throughout the body.

The actions of the scapula not only move the shoulder blades but they assist the arm in flexion, extension, abduction, adduction, as well as lifting and lowering the shoulder girdle.

? Scapular rotation downward moves the outer tip of the scapula down and assists the arm in extension, adduction, and internal rotation. This shoulder exercise involves the muscle groups of the rhomboids, levator scapula, and pectoralis major.

? Scapular rotation upward moves the outer tip of the scapula upward and assists the arm in flexion, abduction, and external rotation. This exercise works the muscles of the serratus anterior and upper and lower trapezius.

? Scapular protraction moves the shoulder blades forward on the rib cage and shoulder girdle in a forward direction. The muscles involved are the pectoralis minor and the serratus anterior.

? Scapular retraction moves the shoulder girdle and blades together toward the vertebral column. The muscles working here are the rhomboids and middle trapezius.

? Scapular elevation moves the shoulder girdle and blades up the back toward the ear, like a shoulder shrug. Muscle groups involved here are the levator scapula and upper trapezius.

? Scapular depression moves the shoulder girdle and blades down the back and involves the pectoralis minor and lower trapezius.


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Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with people needing back and joint stability. Her new Pilates Ebook outlines exercises designed specifically for back and joint function and stability. Check out more articles at her web site http://www.Pilates-Back-Joint-Exercise.com


For more information click here

resistance band workout

Overview


Resistance bands, also regarded as exercise bands, happen to be one of the most effectual forms of exercise equipments in the world of fitness. Whether your objective is to build up lean muscle mass or cast off the extra body fat, a proper set of resistance bands can assist you to attain your objective. Researches have established that daily exercises using resistance bands can not only tone and beef up muscles, but at the same time can add to the bone mass. Combust fat through high repetition exercises employing resistance bands and have a toned up body.


Resistance Bands are Gaining Popularity


Resistance Bands are earning popularity day by day. It is because of their cost-effectiveness and capability to provide the same level of resistance as the machine equipments or free weight that resistance bands are being used by a big part of the population.

Though used by the fitness buff now , few years ago physiotherapists used resistance bands to aid ndividuals in rehabilitating their rotator cuff muscles of the shoulders, in whiplashing to their necks and even for those recovering from lower back surgery. Resistance Bands and its Unique Property

The resistance band is markedly characterized by its 'variable elastic potential', a unique trait . The more you elongate the band, the more resistance is applied.

Types of Resistance Bands
Three categories of resistance bands are available. They are:

i) Tube styled resistance Bands: These types of resistance bands are comprised of a stretchable, latex tube consisting of handles on its either end. Usually 48 inches in length, the tube resistance bands can be used to do any type of exercise. While some tube resistance bands feature ordinary plastic handles, the other bands feature-padded handles that take the shape of your hands.


ii) Flat Resistance Bands: These resistance bands are generally long, flat stretchable materials. Unlike tube resistance bands, the flat resistance bands do not possess any handle. 48 inches long, these resistance bands are chiefly used for rehabilitation.


iii) Loop Resistance Bands: These resistance bands are somewhat like the flat exercise bands. Usually flat in shape, the ends of these bands are attached so that the band becomes a complete loop. Good for lower body exercise, the loop resistance bands can be looped along the ankles for an effective mlower body exercise.


Advantages of Resistance Bands


Here are few plus points of using resistance bands:

i) Portable: Resistance bands travel conveniently. You can easily roll up a resistance band and put it in your travel bag, backpack or purse while travelling. The portability of this workout equipment helps you to do a good workout anywhere and everywhere you go. Resistance bands are mostly used in gyms and in physiotherapy centers.




ii) Cheap: Resistance bands are cheaper in comparison to any other workout equipments used in gyms. These bands generally range from $6-$20. The exact price, of course, depends on how many you buy and from where you purchase them.

iii) Suitable for all Fitness Levels: Depending on the way you use them, the resistance bands are greatly effective for beginners. Advanced users can also use these fitness bands. These bands can be used for basic moves and they offer intensity to conventional moves. For more information on resistance bands, visit www. fightforfitness.com. Log in to this website to order resistance bands and other weight training equipments online.



http://www.fightforfitness.com.au

For more information click here

Avoiding A Bench Press Blowout - Rotator Cuff Training

Another article about the bench press you ask? Whether you agree or not the barbell bench press is one of the most highly regarded weight room exercises period. Have you heard this conversation in the gym lately?

"So how much weight can you use for preacher curls?"

"I'm moving some heavy weight, how much can you use for kickbacks?"

"I've been struggling on those and I have a kickback meet coming up in a few months!"

I'll take a wild guess and say this conversation has never and will never take place. The truth is the vast majority of individuals measure their strength and even their manhood based on how much they can bench. You could be at the gym, or even at a bar having a beer but when the topic of working out comes up people are almost certain to ask the infamous question, "How much you bench?" If you don't care how strong you are then I don't know why you're lifting weights anyway. The bench press is a benchmark of your strength plain and simple.

Back to the conversation we didn't hear at the gym. What our friends above should have been asking each other isn't how much weight they use when doing kickbacks but rather how much weight they use when they're performing a lower pulley external rotation exercise. Did I lose you there? I know, I know we declared the bench press is the true measure of our strength not all these isolation and stabilizer exercises right?

This is true, but have you ever heard the expression, you're only as strong as your weakest link? When you bench press there are four tiny muscles that play a major role in whether your bench press takes off or if you're going to suffer from a bench press blowout. Build these muscles up and you can dramatically decrease the chance of blowing out your shoulder. If you're benching heavy weight and not paying attention to these muscles you run the risk of muscular imbalances, shoulder pain, and getting stuck in a serious plateau.

When bench pressing it essential to have stability and strength in the shoulder. The four relatively small muscles predominantly responsible for stabilizing the shoulder - teres minor, infraspinatous, supraspinatous and sucscapularous - are known collectively as the 'rotator cuff'. When these muscles contract they pull on the rotator cuff tendon, causing the shoulder to rotate. While bench pressing you may experience some rotator or shoulder pain, during part of the movement. This is likely due to weak muscles in this area. Weak muscles are often but not always the cause of rotator cuff impingement syndrome and associated rotator cuff tears. If you have the rotator cuff strength of a little girl, your body has no choice but to limit the amount of weight you can stabilize and move to prevent injury. It's not uncommon to see an individual break through a bench press sticking point simply by incorporating direct rotator cuff training.

OK maybe now I have your attention. So how do you make sure your rotator cuff isn't the weak link in your bench press? Or even more importantly how will you prevent a bench press blowout where you damage the rotator cuff? Like we discussed you need to strengthen the muscles, so let's take a look at this workout routine. Remember if you already have an injury you should not use this routine as a rehab program but rather visit a sports medicine physician. If you want to prevent a future injury and break past a bench press sticking point then follow this routine twice a week. If you're not in pain now, that's an even better reason to follow my advice. Trust me if you have a nagging injury you're not going to be growing or getting any stronger. Train smart, so that you can hit the weight hard when you do bench.

The first thing you need to do is stretch the muscles you are about to train. Make sure you have warmed up for a good five minutes on the bike or treadmill before you start stretching. This will help you acquire greater flexibility. You already know stretching is important so just do it. You don't need any equipment for this stretch. You can do it one arm at a time or with both arms at the same time. Extend your arms out from the torso at a right angle. Now bend your elbows at a 90-degree angle. Place your forearms on the frame of the doorway and lean forward. You will feel the stretch in your pecs and the back of your shoulders. Hold the stretch for 20-30 seconds. Next I want you to hang from a pull up bar for 20-30 seconds. This isn't a grip strength test so no you don't have to hang on for the full 30 seconds.

Cuban Press Rotation

Grab an EZ Curl bar and perform a wide grip upright row until the bar is a few inches below your collar bone. Now keep your elbows stationary while you externally rotate the bar as if you were trying to tap your forehead. Next you will press the bar overhead. Lower the weight along the same plane and repeat for ten reps. You will not be able to use the same weight you use for standard overhead presses due to the external rotation. This exercise won't build your ego right now, but you'll be thanking me when your bench press increases.



Cable External Rotation

Raise the pulley until it is even with your elbow. You'll be standing sideways next to the weight stack so if your right hand is holding the handle, your left foot should be closest to the weight stack. Grasp the cable attachment with your far arm while keeping your elbow close to your side and forearm across your stomach. Your palm should be facing in. Pull cable attachment away from body by externally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

Cable Internal Rotation

Again raise the pulley until it is even with elbow. You'll be standing sideways next to the weight stack but this time if your right hand is holding the handle your right foot should be closest to the weight stack. Grasp the cable attachment with the closest arm. Keep your elbow close to your side with your palm facing in. Pull the cable attachment across your body by internally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

90-Degree Dumbbell External Rotation

To finish off the infraspinatus, hold a dumbbell in each hand, and perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees. Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor. It will look like starting point of a dumbbell military press. Now lower and repeat. Remember to use light weight. The infraspinatus is a tiny muscle so it can't handle a heavy load. The shoulder horn is a great piece of equipment that keeps your arms in place while you perform this motion.

Do three sets of ten repetitions for each exercise. Perform the routine once a week in conjunction with your current workout. This is important so listen up. The last thing you want to do is pre-exhaust your rotator cuff before training the bench press. Never do this workout prior to a heavy bench press or shoulders session or you run an even greater risk of aggravating the area. You can give these exercises a try at the end of your workout, but be sure you always give your rotator cuff muscles 48-hours rest after a workout before training chest or shoulders.

Points To Remember:

The muscles of the rotator cuff are very small. Even if you're pushing five bills on the bench press you'll still be using five-pound dumbbells for many rotator cuff exercises. So leave your ego at the door!

Avoid lat pulldowns and military presses behind the head as they place the shoulder in a poor biomechanical position which enourages impingement.

Training your rotator cuff muscles can help you avoid pain, prevent future injuries, and fix muscular imbalances.

It's not uncommon for a trainee to add 20+ pounds to their bench press simply by strengthening the rotator cuff muscles.

Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements.

If you feel serious pain in your shoulder it may be too late. Go see a sports medicine physician.

We all know people who were really into bodybuilding/powerlifting and looked forward to bench pressing only to eventually drop out after a few years of hardcore training. Why? In many cases nagging injuries especially those of the shoulder, simply took the fun out of it. This doesn't have to happen to you so you're ahead of the game. The best thing you can do to keep your shoulders healthy, and make sure your bench press continues to improve is strengthen your rotator cuff muscles so that they will never be your weakest link! After all your bench press will be going nowhere fast if you're injured. Pick up the girlie weights for a few sets once a week so you'll experience a bench press blastoff instead of a bench press blowout.

For more information click here

Exercises For Rotator Cuff Injury – Is It The Best Way To Recover?

It does not sound like a good idea, exercises for rotator cuff injury, especially if you have a rotator cuff problem because any kind of movement is probably the last thing on your mind.

But, if you have torn your your rotator cuff muscles, it may be that exercise is the speediest way to get back to full pain free movement. But, before you go dashing off to the gym you do need to be sure that it is the right sort of exercise and is done at the right time. Lifting weights will only mess up your shoulder more.

You can damage your rotator cuff in a variety of ways and the severity of injuries can vary dramatically. A severe partial tear or a full thickness or complete tear is almost certainly going to need surgery to fix it. The good news is that this type of surgery is now starightforward and the success rate is generally good.

Nearly all partial tears and shoulder impingements respond well to the right type of exercise providing that you start it at the right time in the recovery process. Pain in a rotator cuff injury is usually an indication that you are damaging the muscles further so it is important to listen to your body and avoid any movement that causes pain. This is important if you want the muscles and tendons to start healing properly.

It may be inconvenient but you need to change the way that you do things for a while. You might need to modify how you work or even take time off to rest the injured shoulder properly. At the same time you need to be taking anti-inflammatory drugs such as Ibuprofen to bring down the swelling in the muscle and make it easier to move.

Any type of exercise at this stage must be passive exercises aimed at helping the movement of the shoulder without using the damaged muscles and tendons. One example of this might be to use a stick to raise the injured arm by using the muscles of the healthy arm. Keeping the shoulder moving is important to stop frozen shoulder which can often come about with any shoulder injury.

When you have got the pain under control you can then start to exercise the shoulder using shoulder specific exercises toimprove the rotator cuff muscles. You will be surprised just how quickly the right kind of exercises can get your shoulder moving again. It is important that you do not feel any discomfort when you are doing these exercises. If you do, then stop.

Rotator Cuff Exercises will be exercises aimed at isolating and exercising the muscles that make up the rotator cuff. These are relatively small muscles that will require no weights or very small weights to be used when exercising them. You will probably find that just the natural weight of your arm is enough to start with.

Because these exercises tend to be quite simple exercises without using weights, a lot of them can be done at home which helps a lot with the recovery as it is possible to do them whenever you have a spare ten minutes without the need to go to the gym.

Remember, rest and treat the inflammation, manage the pain before trying any exercises.

For more information click here

Rotator Cuff Therapy Fixed My Shoulder Without Surgery

Rotator cuff problems come in a variety of shapes and sizes. You can Get anything from a mild sprain to a full thickness tear or a shoulder impingement, all of them are caused by problems with the rotator cuff to some extent and all of them will involve rotator cuff therapy exercises as part of the rehabilitation.

Most rotator cuff problems can be fixed without resorting to surgery. If you have managed to snap one of the tendons completely or have a severe shoulder impingement then you are probably looking at corrective surgery. Surprisingly, I managed to fix a pretty nasty shoulder impingement with rotator cuff therapy.

At the end of last year I managed to tear my rotator cuff. Around a third of us will do this at some point in our lives. I managed to do it by lifting something that was too heavy. Felt a pop in my left shoulder and woke up the next day to restricted movement and shoulder pain that just got worse as the days went by.

I went to the doctor who diagnosed a rotator cuff problem and made an appointment for me to see a specialist. Being stubborn and somewhat pig headed I decided to carry on using my shoulder as normal, despite my doctor's advice. What I didn't know at the time was that each bout of pain I suffered as I moved was an indication that I was doing more damage.

I had a shoulder impingement which is where an inflamed tendon gets pinched against part of my shoulder blade, gradually fraying as I continued to use my shoulder as normal. Fortunately for me, the pain eventually got so bad that I had no choice but to stop using my arm.

Because of the extra damage that I had managed to do, I was booked for surgery to shave away a piece of bone to free up the trapped tendon.

With ten weeks to go until the operation date I began researching rotator cuffs on the internet and discovered just how lucky I had been. Had I continued to use my shoulder I could easily have snapped the tendon completely.

Having a second chance made me rest the arm properly this time. I took to wearing a sling during the day, gave up driving and avoided any movement that gave me any pain. At the same time I was treating the inflammation with anti-inflammatory drugs and gradually the pain subsided.

Once it had I was able to start some Pilates based exercises to gently get my shoulder moving again, starting with gentle stretches and moving on to strengthening exercises. As these exercises focus on control and flexibility they avoid putting any great strain on the muscles.

Gradually over the next few weeks I regained full movement in my shoulder and have now been able to cancel the planned operation. Even though my shoulder is now better I still do shoulder exercises every day just to make sure that I don't suffer another shoulder problem. After all prevention is definitely better than cure.

If you found this article useful and would like more information on rotator cuff therapy check out my blog at

http://www.strongershoulders.com

For more information click here

Avoiding A Bench Press Blowout - Rotator Cuff Training

Another article about the bench press you ask? Whether you agree or not the barbell bench press is one of the most highly regarded weight room exercises period. Have you heard this conversation in the gym lately?

"So how much weight can you use for preacher curls?"

"I'm moving some heavy weight, how much can you use for kickbacks?"

"I've been struggling on those and I have a kickback meet coming up in a few months!"

I'll take a wild guess and say this conversation has never and will never take place. The truth is the vast majority of individuals measure their strength and even their manhood based on how much they can bench. You could be at the gym, or even at a bar having a beer but when the topic of working out comes up people are almost certain to ask the infamous question, "How much you bench?" If you don't care how strong you are then I don't know why you're lifting weights anyway. The bench press is a benchmark of your strength plain and simple.

Back to the conversation we didn't hear at the gym. What our friends above should have been asking each other isn't how much weight they use when doing kickbacks but rather how much weight they use when they're performing a lower pulley external rotation exercise. Did I lose you there? I know, I know we declared the bench press is the true measure of our strength not all these isolation and stabilizer exercises right?

This is true, but have you ever heard the expression, you're only as strong as your weakest link? When you bench press there are four tiny muscles that play a major role in whether your bench press takes off or if you're going to suffer from a bench press blowout. Build these muscles up and you can dramatically decrease the chance of blowing out your shoulder. If you're benching heavy weight and not paying attention to these muscles you run the risk of muscular imbalances, shoulder pain, and getting stuck in a serious plateau.

When bench pressing it essential to have stability and strength in the shoulder. The four relatively small muscles predominantly responsible for stabilizing the shoulder - teres minor, infraspinatous, supraspinatous and sucscapularous - are known collectively as the 'rotator cuff'. When these muscles contract they pull on the rotator cuff tendon, causing the shoulder to rotate. While bench pressing you may experience some rotator or shoulder pain, during part of the movement. This is likely due to weak muscles in this area. Weak muscles are often but not always the cause of rotator cuff impingement syndrome and associated rotator cuff tears. If you have the rotator cuff strength of a little girl, your body has no choice but to limit the amount of weight you can stabilize and move to prevent injury. It's not uncommon to see an individual break through a bench press sticking point simply by incorporating direct rotator cuff training.

OK maybe now I have your attention. So how do you make sure your rotator cuff isn't the weak link in your bench press? Or even more importantly how will you prevent a bench press blowout where you damage the rotator cuff? Like we discussed you need to strengthen the muscles, so let's take a look at this workout routine. Remember if you already have an injury you should not use this routine as a rehab program but rather visit a sports medicine physician. If you want to prevent a future injury and break past a bench press sticking point then follow this routine twice a week. If you're not in pain now, that's an even better reason to follow my advice. Trust me if you have a nagging injury you're not going to be growing or getting any stronger. Train smart, so that you can hit the weight hard when you do bench.

The first thing you need to do is stretch the muscles you are about to train. Make sure you have warmed up for a good five minutes on the bike or treadmill before you start stretching. This will help you acquire greater flexibility. You already know stretching is important so just do it. You don't need any equipment for this stretch. You can do it one arm at a time or with both arms at the same time. Extend your arms out from the torso at a right angle. Now bend your elbows at a 90-degree angle. Place your forearms on the frame of the doorway and lean forward. You will feel the stretch in your pecs and the back of your shoulders. Hold the stretch for 20-30 seconds. Next I want you to hang from a pull up bar for 20-30 seconds. This isn't a grip strength test so no you don't have to hang on for the full 30 seconds.

Cuban Press Rotation

Grab an EZ Curl bar and perform a wide grip upright row until the bar is a few inches below your collar bone. Now keep your elbows stationary while you externally rotate the bar as if you were trying to tap your forehead. Next you will press the bar overhead. Lower the weight along the same plane and repeat for ten reps. You will not be able to use the same weight you use for standard overhead presses due to the external rotation. This exercise won't build your ego right now, but you'll be thanking me when your bench press increases.



Cable External Rotation

Raise the pulley until it is even with your elbow. You'll be standing sideways next to the weight stack so if your right hand is holding the handle, your left foot should be closest to the weight stack. Grasp the cable attachment with your far arm while keeping your elbow close to your side and forearm across your stomach. Your palm should be facing in. Pull cable attachment away from body by externally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

Cable Internal Rotation

Again raise the pulley until it is even with elbow. You'll be standing sideways next to the weight stack but this time if your right hand is holding the handle your right foot should be closest to the weight stack. Grasp the cable attachment with the closest arm. Keep your elbow close to your side with your palm facing in. Pull the cable attachment across your body by internally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

90-Degree Dumbbell External Rotation

To finish off the infraspinatus, hold a dumbbell in each hand, and perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees. Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor. It will look like starting point of a dumbbell military press. Now lower and repeat. Remember to use light weight. The infraspinatus is a tiny muscle so it can't handle a heavy load. The shoulder horn is a great piece of equipment that keeps your arms in place while you perform this motion.

Do three sets of ten repetitions for each exercise. Perform the routine once a week in conjunction with your current workout. This is important so listen up. The last thing you want to do is pre-exhaust your rotator cuff before training the bench press. Never do this workout prior to a heavy bench press or shoulders session or you run an even greater risk of aggravating the area. You can give these exercises a try at the end of your workout, but be sure you always give your rotator cuff muscles 48-hours rest after a workout before training chest or shoulders.

Points To Remember:

The muscles of the rotator cuff are very small. Even if you're pushing five bills on the bench press you'll still be using five-pound dumbbells for many rotator cuff exercises. So leave your ego at the door!

Avoid lat pulldowns and military presses behind the head as they place the shoulder in a poor biomechanical position which enourages impingement.

Training your rotator cuff muscles can help you avoid pain, prevent future injuries, and fix muscular imbalances.

It's not uncommon for a trainee to add 20+ pounds to their bench press simply by strengthening the rotator cuff muscles.

Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements.

If you feel serious pain in your shoulder it may be too late. Go see a sports medicine physician.

We all know people who were really into bodybuilding/powerlifting and looked forward to bench pressing only to eventually drop out after a few years of hardcore training. Why? In many cases nagging injuries especially those of the shoulder, simply took the fun out of it. This doesn't have to happen to you so you're ahead of the game. The best thing you can do to keep your shoulders healthy, and make sure your bench press continues to improve is strengthen your rotator cuff muscles so that they will never be your weakest link! After all your bench press will be going nowhere fast if you're injured. Pick up the girlie weights for a few sets once a week so you'll experience a bench press blastoff instead of a bench press blowout.

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Rotator Cuff Injury Exercises Can Help You Heal Your Shoulder Without Surgery

Are you tired of living with the pain in your shoulder? You had hopes that, with a little rest, it would heal. Finally, you decide to get checked out by your doctor. Prognosis: Torn rotator cuff. What's your next step? You may choose rotator cuff injury exercises, surgery, or perhaps both. Can your shoulder heal without needing an operation? This article is not intended to replace professional medical advise but the short answer is, yes, a torn rotator cuff can heal if proper physical therapy is approached in a progressive and patient manner.

The complex network of small muscles that make up the rotator cuff can be easily injured. Generally speaking tendons are durable, but if too much stress is placed on them, especially repetitive movements, swelling may result. If the stress continues without rest, then an eventual tear may occur. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff injury exercises must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Always pay attention to strict form when learning new exercises and of course talk with your doctor before taking on a new rotator cuff rehab program.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility and increased circulation are some of the benefits of stretching. In order to speed up the healing, increase the amount of blood flow to the rotator cuff with heat and massage as well as stretching.

Proper shoulder rehabilitation exercises are carefully designed to mimic the way the shoulder joint moves, slowly healing the injury. Fortunately, good physical therapy programs are available that can get you on the road to recovery.

The only way your shoulder is going to heal is if you stick with the program and are consistent with your efforts. Healing may be slow going. Rotator rehab, if done properly, can do wonders for healing and strengthening your shoulder. Being committed and self-disciplined are crucial to your success.

When researching rotator cuff injury exercises, be careful not to be tempted to start experimenting with random exercises you read about. Don't do something on a whim that may increase your injury. Only follow a program developed by a specialist in rotator cuff therapy. By following the advice of a specialist in this field, you greatly improve your odds of naturally healing your shoulder.

Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

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Rotator Cuff Injury Exercises - Heal Your Shoulder

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Can You Repair Rotator Cuff Tendonitis Simply With Just Physical Therapy?

The last thing on your mind when you have rotator cuff tendonitis is exercise but surprisingly that is precisely what you need to do to sort ot out. But, before you reach for the gym bag and rush off to lift some weights, stop and read the rest of this article.

The right sort of exercise can help sort out rotator cuff tendonitis. Doing the wrong sort of exercise will almost certainly make it worse, probably much worse. In fact if you exercise an inflamed shoulder incorrectly you will almost certainly end up making it worse or even snapping the tendon completely which would put you on a waiting list for corrective surgery.

Shoulder tendonitis or rotator cuff tendonitis is simply the irritation or swelling of the rotator cuff tendons. How severe it is will depend on what the initial cause was but is generally the result of either wear and tear caused by getting older or a repetitive overhead action such as painting. It is an injury that is common to certain sports people and is sometimes known as pitcher's shoulder or swimmer's shoulder.

So what do you do if you have rotator cuff tendonitis. Firstly, don't despair. It is a common problem with roughly thirty percent of people experiencing this at some time in their lives. It is also relatively easy to sort out with the right treatment.

To begin with the treatment will involve giving the muscles a rest and avoiding any of the movements that causes pain. These will almost certainly be any sort of overhead movement or reaching action. You might need to think about the way that you work for a few weeks in order to allow the muscles to rest but it is essential if you want to avoid making things worse.

The irritation needs to be treated with ice packs and non-steroidal anti-inflammatory drugs such as Ibuprofen. If the pain persists it might be worthwhile having a cortisone injection to reduce the inflammation. Your doctor can do this for you.



As soon as the muscle has settled down you need to start some exercises specifically for the rotator cuff designed to strengthen the rotator cuff muscles. These will be resistance exercises that isolate this group of muscles and can easily be done at home. Going to the gym and lifting weights will not do anything for the rotator cuff muscles. These are small but very important muscles that effectively hold the humerus in place in the socket of the shoulder joint and they are vital to the general health of the joint. Weak rotator cuff muscles equal a weak shoulder no matter how strong the other muscles of the shoulder are.

Rotator cuff therapy exercises are essential to regaining a healthy pain free shoulder and should really be mandatory for anyone over forty just to keep our shoulders healthy. Unfortunately most of us aren't even aware of the existence of the rotator cuff until we get an injury and find out to our cost that we have been neglecting them.

I personally now do five or ten minutes of rotator cuff exercises every day simply to make sure that I never suffer from shoulder problems in the future.

Exercise is the quickest way to fix rotator cuff tendonitis. I know because that's what stopped me needing surgery.

Read my story here

www..myrotatorcuffcure.blogspot.com

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Rotator Cuff Rehabilitation - Heal Shoulder Pain Naturally With Home Rehab

You've been living with the shoulder pain for a while. Maybe you thought the pain would go away after a few weeks but it didn't. Your doctor discovers a tear. So what should you do? There's really only a couple ways to go: surgery or rotator cuff rehabilitation. Is it possible to heal without surgery? The good news is that many people have healed their injured rotator cuffs through proper and progressive rotator rehab.

An intricate series of smaller muscles and tendons make up the rotator cuff. If rest isn't taken, a tear may happen. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff rehabilitation must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as you get stronger.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility, increased circulation and decreased shoulder pain are some of the benefits of stretching. The small muscles and tendons of the rotator cuff don't receive a lot of blood flow, so improving circulation with stretching, massage and applying heat is important to the overall healing process.

Any exercises should mimic the movements of the rotator cuff, progressively strengthening and healing the injury. Not all physical therapy programs are created equal... be sure to do the proper research before jumping in.

Random, inconsistent efforts won't cut it here. You must work consistently if you want your rehab program to work for you. Depending on the severity of your injury, it could take many months or even a year to fully recover. Properly done rotator cuff therapy has the potential to help you regain full use of your shoulder.

Use common sense and avoid the temptation to start performing exercises without the proper guidance. If this type of rehab is not done in a very specific and progressive way, more injury and shoulder pain is the likely result. A physical therapist who specializes in rotator cuff rehabilitation is the only one qualified to advise you. With professional guidance it is very possible to heal your rotator cuff and hopefully avoid intrusive surgery.


Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

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Rotator Cuff Rehabilitation

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Rotator Cuff Injuries

Most commonly, rotator cuff injuries are associated with situations of overuse in athletes such as swimmers and tennis players. However, this is also a common injury in car accidents. In the case of athletes, the injury to the rotator cuff is a slow, progressive injury. In car accidents, the impact causes a sudden tear of the tendon, usually requiring surgery to repair.

It is important to understand the workings of the shoulder to grasp the depth of the injury. The rotator cuff is comprised of four muscles that attach to the shoulder joint or humeral head just behind the shoulder blade. These muscles are attached by a tough piece of tissue called a tendon. Combined, these muscles allow the shoulder to have its great range of motion. Notably, the shoulder has the widest range of motion of any joint in the body. However, when these tendons become inflamed or torn, the ability to move the shoulder becomes severely restrained.

The force of a car accident, especially when combined with certain movements of the body, is enough to completely tear these tendons. The most likely incident to cause a rotator cuff tear is a rear-ended crash. In this case, a vehicle strikes yours from behind with little or no anticipation. If you do see it coming, you might check your rear-view mirror and see the car approaching too quickly. The natural reaction is then to brace yourself against the steering wheel. This combination of twisting and bracing plus the impact of the other car is perfect for damaging the rotator cuff. Another series of events that sometimes injures the rotator cuff is a rear-end collision where the victim's car is spun off to the side. The driver tries to recover control and stay on the road, overstressing the shoulder muscles.

Symptoms of an acute, complete tear of the rotator cuff are usually immediate and severe. Although there are exceptions, typically within 24 to 48 hours there is sharp pain in the shoulder and arm. This is accompanied by a reduced range of motion, especially in the inability to lift the arm over the head. Most patients complain of sleeping problems due to the pressure applied to the shoulder while lying in bed. Symptoms of non-acute rotator cuff injuries are more gradual, however similar pain is felt.

There are a variety of treatment methods for rotator cuff injuries. Surgery is not always the right option, but is usually recommended in cases of acute tears. Most doctors recommend trying a conservative (non-surgical) treatment option first to see if the injury will heal on its own. These include resting, medication, icing, and physical therapy exercises. These treatments, though, may not restore full strength or range of motion. Surgery can provide a more complete recovery, but it may not be as effective if it is delayed significantly. It is best to discuss all of your options with your physician before beginning a treatment plan.


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Jason Epstein is the founder of Straight Talk Law. For more free 'Straight Talk Law' information, please visit the website at http://www.straighttalklaw.com where you can order free books on personal injury lawyers, Washington auto accidents, auto insurance and other valuable legal information, offered as a public service by Jason and his law practice in Seattle, Washington.

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Rotator Cuff Tear Physical Therapy Or Surgery?

If you have suffered with shoulder and arm pain for any length of time the last thing you want to hear is that you have a torn rotator cuff. Usually after the pain develops and you have gone through conservative methods of treatment, if the pain has not subsided you will likely get an MRI. Be prepared because this test may show a tear in the rotator cuff tendons or muscle bellies. Once a tear is identified the question becomes rotator cuff tear physical therapy or surgery? This article will discuss what you need to know to make an educated decision.

You first should understand that there are different forms and degrees of tears that can occur in the rotator cuff. These tears can be small in size with only a few fibers of the tendon or muscle that are damaged to large tears in which the entire tendon or muscle is completely ruptured. To save us time when a tendon or muscle is completely ruptured surgery is likely the only alternative you have in repairing the problem. Think about that. If there is a complete rupture then no fibers have remained connected to each other. The muscle will not be able to perform its normal function until those fibers are reattached.

A minor tear in the tendon or muscle can occur after a trauma (a fall on the shoulder or outstretched hand, repetitive overuse type injury to the tendon, or due to aging where the muscle/tendon complex simply wears out and tears). These minor tears mean that some fibers of the muscle or tendon have remained attached to each other. The muscle can still function although it is impaired and painful. This ability to function can make the difference between rotator cuff tear physical therapy and surgery.

Pain caused by a minor tear can improve with the rotator cuff repair rehabilitation consisting of exercises, anti-inflammatory medication, modalities and manual therapy. As the pain improves your ability to perform strengthening exercises will improve. This will help improve the function of the affected muscle as well as strengthen the intact muscles. They can offer compensation for the weakness of the torn muscle. As all of the shoulder muscles improve the function of the affected shoulder will improve. You will then be able to slowly resume your normal level of activity.

The point to be made here is that rotator cuff tear physical therapy can be used to treat certain degrees of tearing in the muscles or tendons. Simply because you were diagnosed with a tear and surgery has been recommended don't rush into it. Minor, partial tendon and muscle tears are often effectively treated with exercises as part of a well rounded treatment program. Surgery should only be considered after conservative measures have been exhausted.

Rotator cuff tear physical therapy is a necessary option for those with shoulder or arm pain. Discover a professional treatment program designed specifically to help those with shoulder pain. Click here now: Rotator Cuff Exercises

Peter Harris is a licensed physical therapist that specializes in musculoskeletal and orthopedic afflictions. He has helped hundreds of patients relieve their painful symptoms and resume a normal lifestyle over his 18 year career.



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Best Shoulder Braces for a Rotator Cuff Tear?

The rotator cuff, what is it? The shoulder joint consists of a group of four tendons and muscles which form the rotator cuff. When the rotator cuff gets injured, it is the tendons that get injured. These tendons connect the muscles of the rotator cuff to the bone. When these tendons tear or become inflamed, they cannot move properly.

A common cause of disability and pain amongst adults is a rotator cuff tear. Most tears happen in one of the four rotator cuff muscles known as the supraspinatus muscle. Other parts of the cuff may also be affected.

What are the causes and symptoms of a torn rotator cuff? Your rotator cuff helps to stabilize your shoulder joint and allows you to lift and rotate your arm. It is made up of four muscles and their tendons. It can tear when muscles are overused. You may tear it if you play sports like baseball, tennis, and rowing. Weight lifters may also get this injury. Repetitive overhead motions can cause your it to tear. Normal wear and tear can also damage it.

If you have this injury, you may feel pain when you lift your arm. If you raise your arm and then feel pain when lowering it, you may have a torn rotator cuff. When you lift or rotate your arm, you may also have this injury if you feel weak when doing this. You may also have it if your shoulder crackles when you move it.

Using a shoulder brace for a rotator cuff tear can be very helpful. Shoulder braces can help keep the shoulder stable for this injury. This can help to keep your rotator cuff in a fixed position. Shoulder braces for a rotator cuff tear will help you control your shoulder's range of motion. By doing so, these braces can help to decrease the pain you feel. Shoulder recovery can also be improved with shoulder braces for a rotator cuff tear. These shoulder braces can help improve your endurance.

Some shoulder braces for a rotator cuff tear include braces such as: the Breg SlingShot 2 Brace, the Ossur SmartSling Shoulder Sling, and the DonJoy S.C.O.I. Brace. The Breg and the Ossur both provide level III (advanced) support and protection. The Breg costs $102.95, and the Ossur costs $94.95. The DonJoy provides level IV (maximum) support and protection, and it costs $499.94. The Ossur has received great customer reviews and was made with comfort, versatility, and ease of use in mind.

These prices have been referenced from Braceshop.com.


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Looking to find great offers on Shoulder braces?, then visit WhichBrace.com to find reviews and information on braces by top manufacturers.

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Ergonomics & Preventing Shoulder Injuries

Cumulative Trauma Disorders (CTDs) are injuries that are related to, or are a direct result of work characteristics and performance. CTDs are related to the exposure of an individual to specific ergonomic or work-related risk factors. A risk factor is any attribute, experience or exposure that increases the probability of the occurrence of a disease or disorder, although it is not necessarily a causal factor. Workplace risk factors that are thought to increase the likelihood of CTDs include; forceful exertion, repetition, static and dynamic work, awkward postures, environmental factors and confounding factors.

Jobs that have multiple risk factors present are thought to be at an increased risk for the development of CTDs in the workplace. The level of risk for developing CTDs is dependent on the exposure to the ergonomic risk factor. Factors of exposure include: intensity of risk factor, duration of exposure and frequency of exposure. The level of risk is also dependent upon individual characteristics, including the capacity to meet job demands.

Since CTDs are injuries that result from exposure to workplace risk factors, it is logical that by identifying workplace risk factors and reducing or eliminating them that we can reduce the incidence of CTDs in the workplace. This is the goal of the Health Ergonomics approach to injury reduction. Reducing work-related injuries can be accomplished effectively by correctly identifying the ergonomic risk factors that are present and by providing a method for reducing the ergonomic risk or the exposure of the worker to the ergonomic risk factor. Both methods ultimately reduce the likelihood of the work-related injury and CTDs from developing by reducing the tissue fatigue and micro trauma thus facilitating optimal worker performance and minimizing worker fatigue.

Principles of Workplace Injury Prevention
The principles of workplace injury prevention are based on the foundation that if we reduce the ergonomic risk factors at the workplace, we can effectively reduce worker fatigue and the tissue microtrauma that occurs when the tissues are overloaded and insufficient recovery times. Reducing work-related injuries can be accomplished by correctly identifying the ergonomic risk factors and providing a method for reducing the ergonomic risk or the exposure of the worker to the ergonomic risk factor. The methods for reducing the risk factor or the exposure to the ergonomic risk factor are called control measures. Control measures use the principles of workplace injury prevention to provide suggestions for reducing the ergonomic risk.

The principles of workplace injury prevention include any work modification that will reduce the degree and severity of the ergonomic risk factor or will reduce the worker's exposure to the risk factor. Principles of injury prevention are based on the two health ergonomic objectives of reducing worker fatigue and improving worker performance. By reducing the amount and degree of tissue fatigue and introducing additional recovery times, the working tissues will recovery at a higher rate thus minimizing and preventing the onset of tissue micro trauma and CTDs. Injury prevention principles for the shoulder focus on improving blood flow to the local working tissues and reducing the degree of stress on to the working joints and muscles of the shoulder region.

Injury Prevention Principles for the Shoulder Joint:
1. Reduce High Repetition. Reducing high repetition will both reduce tissue stress and allow increased blood flow to the working muscle tissues, thus preventing tissue overload and microtrauma. This is especially critical in high stress activities such as; overhead lifting and reaching; forward lifting; forward reaching; and activities that require shoulder abduction and horizontal abduction positions.
2. Reduce Forceful exertions. Reducing forceful exertions will both reduce tissue stress and allow increased blood flow to the working muscle tissues, thus preventing tissue overload and microtrauma. The proper use of body mechanics is important to reduce the strain on the shoulder structures. Use the whole body and larger shoulder muscle groups to exert force and accomplish work tasks as opposed to using the smaller shoulder muscle groups or the shoulder joint only, when generating a force.
3. Reduce Static Work and Static Muscle Contractions. Reduce static work and static muscle contractions to allow increase blood flow to the working muscle tissues, thus preventing tissue overload and microtrauma. If static work is required, emphasize good posture and the use of the stronger, larger shoulder muscles. Rehabilitation should focus on the strength and endurance of the stabilizing muscles including the scapular stabilizers and the rotator cuff. If dynamic work is required, emphasize good posture and the use of the stronger, larger shoulder muscles. Rehabilitation should focus on the strength and endurance of the stabilizing muscles including the scapular stabilizers and the rotator cuff.
4. Dynamic Work-rest Cycles. Ensure dynamic work cycles are adequate to allow sufficient blood flow to working tissues to prevent tissue overload and microtrauma.
5. Reduce Postural Joint Forces and Awkward Positions. Reducing postural joint forces and awkward positions this will both reduce tissue and joint stress while allowing increased blood flow to the working muscle tissues, thus preventing tissue overload and microtrauma. For the shoulder joint, promote and maintain, as much as possible, the ideal positions of the shoulder joint that produce the least amount of exertion and compressive stresses to the joint and shoulder structures. Minimize lifting and reaching over 90 degrees of shoulder abduction, flexion and horizontal abduction. In addition, minimize shoulder extension activities beyond the midline. It is important to promote good postures of the neck, elbow and wrist joints, as awkward positions at adjoining joints may result in awkward positions and excessive tissue strain in the shoulder region. By minimizing the awkward postures at the joints above and below the shoulder joint, proper postures of the shoulder joint will be encouraged and therefore the risk for CTDs will be reduced.
6. Reduce Environmental Risk Factors. Reducing environmental risk factors to acceptable exposure limits will reduce tissue stress, enhanced worker performance and allow increased blood flow to working tissues, thus preventing tissue overload and microtrauma.
7. Reduce Confounding Risk Factors. Reducing confounding risk factors will enhance worker performance and reduce local tissue fatigue, thus preventing workplace injuries.

If a job task involves high repetition; the risk factor is high repetition, the injury prevention principle is to reduce the tissue stress and allow increased blood flow to the working tissues, the control measure will be to reduce the repetition rate or work rate and/or implement more frequent rest breaks. In effect, reducing the tissue stress and allowing a better recovery phase for the working tissues, thus preventing the CTDs from developing.

If the job task involves static postures; the risk factor is static work or static postures, the injury prevention principle is to reduce the tissue stress and allow increased blood flow to the working tissues, the control measure is to reduce the amount of static work by implementing dynamic work or by changing the work-rest cycles and allowing a longer tissue recovery time.

If the job task involves awkward postures; the risk factor is awkward postures, the injury prevention principles are to reduce the joint strain and promote a more neutral joint position, the control measure may be to implement ergonomic tools to improve the position of the joint to a more neutral position. This will reduce the joint stress and reduce the likelihood of tissue microtrauma from occurring, thus preventing the CTD.


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Sport Elec Ab Belt - Is This Ab Belt Just Another Scam With Zero Results?

Is the Sport Elec Ab Belt the right ab belt to get a six-pack with? Can you really obtain a six-pack using this product? It seems that if offers some sort of workout but it this a workout that really works or is it a waste of your time? The groups of people you look at on television using the Sport Elec Ab Belt are fitness models as well as bodybuilders. To think that these people got those results using this product is a little hard to believe.

Can the Sport Elec ab belt give you the results you are hoping for? This Ab Belt can deliver results, but to get a six pack is a stretch. This author is not debating that you can get a workout from buying it. However I do guarantee problems using this instrument if you would like to get defined abs.

Using a effective cardio workout is essentially going to help you get clear of that belly fat fast. Getting rid of that midsection flab is crucial for the reason that if you get rid of that flab you will be able to spot your abs. In fact you have to get your body fat percentage lower 8% for men and 14% for women. If you don't get your body fat percentage lower this you're not get to see your abs. You could complete thousands of sit-ups and it won't have a bearing. The results you want are going to happen with the help of a cardio workout.

One problem with this belt is that it does not offer a diet plan. This is why most of these products fail. The key to losing weight and getting the stomach you want does not simply rely on exercise alone. You need to eat better as well.


Is one type of exercise giving you the right amount of a workout? The Sport Elec ab belt does not use more then one type of exercise, so how are you going to lose the other body fat you may have? There is supporting evidence that you do get an "ab workout" but you can do a 100 sit-ups and claim the same thing. An ab workout does not mean six-pack abs. This is how these products are advertised. If you want to get a six-pack you have to avoid products like this.

Is paying $100's or more for products like this worth your time and money? Why would paying this much money for a product like this be worth it if you are going to return it because you are unhappy with the results?


Sport Elec ab belt is an workout machine that will leave you disappointed. Even though products like this look fun to use the workouts you hope to get will be dismal and below average. Sadly there are no products that can help get a lean body without doing some work.



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Cold Therapy

One of the most critical things you can do when you get a muscle or joint injury is to apply cold therapy. Most experts say that cold therapy must be applied as soon as possible after a soft tissue injury and repeated at regular intervals for 48-72 hours.

Cooling the location after an injury relieves pain and reduces bleeding, swelling and muscle spasms. The cooling causes blood vessels in the area to constrict which means less flow of blood and other fluids that create swelling. Applying the appropriate cold therapy immediately after a muscle sprain or strain also improves the recovery time.

There are many ways that cold therapy can be applied. The most effective method may vary depending on the location and kind of injury.

Coldone Therapy Wraps:
Coldone cold therapy wraps are a neoprene wrap on the exterior with small pockets of freezable gel on the inner side. The Coldone wrap is kept in the freezer until needed so it's able to be wrapped and fastened surrounding the injured area. The really big plus with Coldone wraps is they provide compression to maintain the cold in and the swelling down. The inner lining of the wrap is linen which prevents cold shock and skin burn. This type of wrap can be purchased for specific body parts or in a universal configuration. The only downside is that it must be frozen before you apply it.

Re-usable Cold Packs:
Re-usable cold packs are simple plastic pouches filled with a gel that may be refrozen. Needless to say the pouch has to be frozen prior to it being used. You can't apply the frozen pouch directly to the skin as it will cause ice burns. The pouch can be used in a special wrap or cloth before applied. To make use of compression you should utilize a wrap such as Fabrifoam wrap.

Instant Cold Packs:
Instant Cold Packs have a liquid and another inner pouch with chemicals. When you squeeze the pack and burst the inner pouch the chemical reaction creates a cooling effect. The clear benefit of these packs is that they don't need to be be frozen in advance. The disadvantage is they can just be applied once and the cold effect might not last for a long time. They're a necessity for any athletic bag.

Ice Bags:
Cold bags are incredibly simple and easy yet quite effective. They are a material pouch with a water proof lining. Ice cubes or crushed ice are then used in the bag that may then be placed directly on the skin. These bags are very effective because they easily mold to the shape of the joint. Some of these bags come with a compression wrap. I keep one of these bags in my athletic bag all the time because most athletic facilities I'm at have ice available.

Cooling Gels and Sprays:
Gels like Biofreeze or Cryoderm are applied straight to your skin to provide a cooling effect. They also contain an analgesic to provide some pain relief. They come in gels, rollons or sprays. The products do work, even so the cooling effect is minimal compared to ice packs and merely the superficial tissues are cooled. You can use them when Iyou would like to continue playing after the injury or for use with an existing injury just before I play tennis or golf.

Continuous Cooling Systems:
If you have had rotator cuff surgery or other joint surgery, it�s likely that your doctor has suggested a continuous cooling device. They may be simple in design but very effective because the cooling remains constant. Ice water is continuously pumped from an ice and water cooler into a compression wrap placed surrounding the injured joint. They normal are used for recovery after surgery but could be also extremely effective for deep muscle sprains.

Bruce is the president of Return2Fitness.net, an online sports medical, fitness and rehabilitation resource and product center. He has competed in various sports his whole life and is thankful for all the sports medical and rehabilitation products that have helped keep him active. Bruce is not a medical professional so please consult your local specialist before making any changes in the treatment of any injury or condition. For more information about the topics and products reviewed visit Return2Fitness.net

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Great Health with Mountain Climbing and Pilates

It has become a craze for a lot of people all over the world. Mountain climbing is no longer a simple activity of getting to the top but has become a challenge, or even an obsession, to most nature trippers, as well as to a number of sports enthusiasts. Others do it as an engaging diversion from the rigors of daily work and home routines. Those who are obsessed with it are compelled to master one discipline of mountain climbing to another. There's just no stopping them in their pursuit of satisfaction and learning.

However, many mountain climbers are prone to serious injuries. Some even die either due these injuries or caused by climbing-related and weather-related accidents such as avalanches which happen in most mountain ranges. These can be avoided by strengthening the muscles as well as being aware about nature conditions of the place.

As a climber, it is important to develop fitness, strength and flexibility to reduce the risk of low back pain and other injuries. it will also help improve your climbing skills. The more you climbed and the higher you get, the more prone you are to injuries. The ability to maintain uniform muscle balance in the forearms, upper arms, and shoulders prevents overuse injuries. It is possible that you will have overly developed back muscles and under-developed rotator cuff muscles which may cause shoulder injuries. On the other hand, over-developed flexors of the forearms and wrist together with under-developed extensor muscles may result to elbow injuries. To avoid climbing-related injuries, an effective Pilates cross-training routine is developed to boost abdominals, hips, and back strength. This program can also improve flexibility, restore over-all muscle balance, strengthening non-climbing muscles, and stretching climbing muscles.

Pilates is a physical fitness program developed by Joseph Pilates based on a method called Contrology. This method makes use of the mind to control the muscles. According to Pilates, this method is not just a collection of exercises but a program developed and refined through the years based on the principles of Centering, Concentration, Control, Precision, Breathing, and Flowing Movement. Pilates method focuses on the core postural muscles responsible for keeping the body balanced as it provides support for the spine. It develops awareness of breath and alignment of the spine, strengthening the deep torso muscles, which are very helpful in back pain relief and prevention of back injuries.

During the First World War, Joseph Pilates proposed the idea of improving the rehabilitation program of soldiers returning from battle. Since it is important that both mental and physical health are in good condition in order for injured soldiers to rebuild strength. Joseph Pilates suggested that a good exercise program should put emphasis in control and form based on strengthening, stretching, and stabilizing the key muscles.

Injuries not only cause pain but can also limit your movement. Treatments may vary depending on the severity of the injury. Medications such as muscle relaxants and anti-inflammatory drugs can somehow alleviate pain. It is advised to include bed rest, physical therapy, or surgery. Maintaining a healthy diet, ideal body weight, lifting objects with your legs and using lower-back support when you sit can help prevent back injuries. Always consult professional medical providers for advice regarding proper medication and treatment.

To read about inflamed thyroid and hypothyroidism in men, visit the Thyroid Pain site.

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resistance band workout

Overview


Resistance bands, also regarded as exercise bands, happen to be one of the most effectual forms of exercise equipments in the world of fitness. Whether your objective is to build up lean muscle mass or cast off the extra body fat, a proper set of resistance bands can assist you to attain your objective. Researches have established that daily exercises using resistance bands can not only tone and beef up muscles, but at the same time can add to the bone mass. Combust fat through high repetition exercises employing resistance bands and have a toned up body.


Resistance Bands are Gaining Popularity


Resistance Bands are earning popularity day by day. It is because of their cost-effectiveness and capability to provide the same level of resistance as the machine equipments or free weight that resistance bands are being used by a big part of the population.

Though used by the fitness buff now , few years ago physiotherapists used resistance bands to aid ndividuals in rehabilitating their rotator cuff muscles of the shoulders, in whiplashing to their necks and even for those recovering from lower back surgery. Resistance Bands and its Unique Property

The resistance band is markedly characterized by its 'variable elastic potential', a unique trait . The more you elongate the band, the more resistance is applied.

Types of Resistance Bands
Three categories of resistance bands are available. They are:

i) Tube styled resistance Bands: These types of resistance bands are comprised of a stretchable, latex tube consisting of handles on its either end. Usually 48 inches in length, the tube resistance bands can be used to do any type of exercise. While some tube resistance bands feature ordinary plastic handles, the other bands feature-padded handles that take the shape of your hands.


ii) Flat Resistance Bands: These resistance bands are generally long, flat stretchable materials. Unlike tube resistance bands, the flat resistance bands do not possess any handle. 48 inches long, these resistance bands are chiefly used for rehabilitation.


iii) Loop Resistance Bands: These resistance bands are somewhat like the flat exercise bands. Usually flat in shape, the ends of these bands are attached so that the band becomes a complete loop. Good for lower body exercise, the loop resistance bands can be looped along the ankles for an effective mlower body exercise.


Advantages of Resistance Bands


Here are few plus points of using resistance bands:

i) Portable: Resistance bands travel conveniently. You can easily roll up a resistance band and put it in your travel bag, backpack or purse while travelling. The portability of this workout equipment helps you to do a good workout anywhere and everywhere you go. Resistance bands are mostly used in gyms and in physiotherapy centers.




ii) Cheap: Resistance bands are cheaper in comparison to any other workout equipments used in gyms. These bands generally range from $6-$20. The exact price, of course, depends on how many you buy and from where you purchase them.

iii) Suitable for all Fitness Levels: Depending on the way you use them, the resistance bands are greatly effective for beginners. Advanced users can also use these fitness bands. These bands can be used for basic moves and they offer intensity to conventional moves. For more information on resistance bands, visit www. fightforfitness.com. Log in to this website to order resistance bands and other weight training equipments online.



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Rotator Cuff Tear Physical Therapy Or Surgery?

If you have suffered with shoulder and arm pain for any length of time the last thing you want to hear is that you have a torn rotator cuff. Usually after the pain develops and you have gone through conservative methods of treatment, if the pain has not subsided you will likely get an MRI. Be prepared because this test may show a tear in the rotator cuff tendons or muscle bellies. Once a tear is identified the question becomes rotator cuff tear physical therapy or surgery? This article will discuss what you need to know to make an educated decision.

You first should understand that there are different forms and degrees of tears that can occur in the rotator cuff. These tears can be small in size with only a few fibers of the tendon or muscle that are damaged to large tears in which the entire tendon or muscle is completely ruptured. To save us time when a tendon or muscle is completely ruptured surgery is likely the only alternative you have in repairing the problem. Think about that. If there is a complete rupture then no fibers have remained connected to each other. The muscle will not be able to perform its normal function until those fibers are reattached.

A minor tear in the tendon or muscle can occur after a trauma (a fall on the shoulder or outstretched hand, repetitive overuse type injury to the tendon, or due to aging where the muscle/tendon complex simply wears out and tears). These minor tears mean that some fibers of the muscle or tendon have remained attached to each other. The muscle can still function although it is impaired and painful. This ability to function can make the difference between rotator cuff tear physical therapy and surgery.

Pain caused by a minor tear can improve with the rotator cuff repair rehabilitation consisting of exercises, anti-inflammatory medication, modalities and manual therapy. As the pain improves your ability to perform strengthening exercises will improve. This will help improve the function of the affected muscle as well as strengthen the intact muscles. They can offer compensation for the weakness of the torn muscle. As all of the shoulder muscles improve the function of the affected shoulder will improve. You will then be able to slowly resume your normal level of activity.

The point to be made here is that rotator cuff tear physical therapy can be used to treat certain degrees of tearing in the muscles or tendons. Simply because you were diagnosed with a tear and surgery has been recommended don't rush into it. Minor, partial tendon and muscle tears are often effectively treated with exercises as part of a well rounded treatment program. Surgery should only be considered after conservative measures have been exhausted.

Rotator cuff tear physical therapy is a necessary option for those with shoulder or arm pain. Discover a professional treatment program designed specifically to help those with shoulder pain. Click here now: Rotator Cuff Exercises

Peter Harris is a licensed physical therapist that specializes in musculoskeletal and orthopedic afflictions. He has helped hundreds of patients relieve their painful symptoms and resume a normal lifestyle over his 18 year career.



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Rotator Cuff Therapy Fixed My Shoulder Without Surgery

Rotator cuff problems come in a variety of shapes and sizes. You can Get anything from a mild sprain to a full thickness tear or a shoulder impingement, all of them are caused by problems with the rotator cuff to some extent and all of them will involve rotator cuff therapy exercises as part of the rehabilitation.

Most rotator cuff problems can be fixed without resorting to surgery. If you have managed to snap one of the tendons completely or have a severe shoulder impingement then you are probably looking at corrective surgery. Surprisingly, I managed to fix a pretty nasty shoulder impingement with rotator cuff therapy.

At the end of last year I managed to tear my rotator cuff. Around a third of us will do this at some point in our lives. I managed to do it by lifting something that was too heavy. Felt a pop in my left shoulder and woke up the next day to restricted movement and shoulder pain that just got worse as the days went by.

I went to the doctor who diagnosed a rotator cuff problem and made an appointment for me to see a specialist. Being stubborn and somewhat pig headed I decided to carry on using my shoulder as normal, despite my doctor's advice. What I didn't know at the time was that each bout of pain I suffered as I moved was an indication that I was doing more damage.

I had a shoulder impingement which is where an inflamed tendon gets pinched against part of my shoulder blade, gradually fraying as I continued to use my shoulder as normal. Fortunately for me, the pain eventually got so bad that I had no choice but to stop using my arm.

Because of the extra damage that I had managed to do, I was booked for surgery to shave away a piece of bone to free up the trapped tendon.

With ten weeks to go until the operation date I began researching rotator cuffs on the internet and discovered just how lucky I had been. Had I continued to use my shoulder I could easily have snapped the tendon completely.

Having a second chance made me rest the arm properly this time. I took to wearing a sling during the day, gave up driving and avoided any movement that gave me any pain. At the same time I was treating the inflammation with anti-inflammatory drugs and gradually the pain subsided.

Once it had I was able to start some Pilates based exercises to gently get my shoulder moving again, starting with gentle stretches and moving on to strengthening exercises. As these exercises focus on control and flexibility they avoid putting any great strain on the muscles.

Gradually over the next few weeks I regained full movement in my shoulder and have now been able to cancel the planned operation. Even though my shoulder is now better I still do shoulder exercises every day just to make sure that I don't suffer another shoulder problem. After all prevention is definitely better than cure.

If you found this article useful and would like more information on rotator cuff therapy check out my blog at

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Rotator Cuff Injury Exercises Can Help You Heal Your Shoulder Without Surgery

Are you tired of living with the pain in your shoulder? You had hopes that, with a little rest, it would heal. Finally, you decide to get checked out by your doctor. Prognosis: Torn rotator cuff. What's your next step? You may choose rotator cuff injury exercises, surgery, or perhaps both. Can your shoulder heal without needing an operation? This article is not intended to replace professional medical advise but the short answer is, yes, a torn rotator cuff can heal if proper physical therapy is approached in a progressive and patient manner.

The complex network of small muscles that make up the rotator cuff can be easily injured. Generally speaking tendons are durable, but if too much stress is placed on them, especially repetitive movements, swelling may result. If the stress continues without rest, then an eventual tear may occur. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff injury exercises must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Always pay attention to strict form when learning new exercises and of course talk with your doctor before taking on a new rotator cuff rehab program.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility and increased circulation are some of the benefits of stretching. In order to speed up the healing, increase the amount of blood flow to the rotator cuff with heat and massage as well as stretching.

Proper shoulder rehabilitation exercises are carefully designed to mimic the way the shoulder joint moves, slowly healing the injury. Fortunately, good physical therapy programs are available that can get you on the road to recovery.

The only way your shoulder is going to heal is if you stick with the program and are consistent with your efforts. Healing may be slow going. Rotator rehab, if done properly, can do wonders for healing and strengthening your shoulder. Being committed and self-disciplined are crucial to your success.

When researching rotator cuff injury exercises, be careful not to be tempted to start experimenting with random exercises you read about. Don't do something on a whim that may increase your injury. Only follow a program developed by a specialist in rotator cuff therapy. By following the advice of a specialist in this field, you greatly improve your odds of naturally healing your shoulder.

Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

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Rotator Cuff Injury Exercises - Heal Your Shoulder

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Rotator Cuff Rehabilitation - Heal Shoulder Pain Naturally With Home Rehab

You've been living with the shoulder pain for a while. Maybe you thought the pain would go away after a few weeks but it didn't. Your doctor discovers a tear. So what should you do? There's really only a couple ways to go: surgery or rotator cuff rehabilitation. Is it possible to heal without surgery? The good news is that many people have healed their injured rotator cuffs through proper and progressive rotator rehab.

An intricate series of smaller muscles and tendons make up the rotator cuff. If rest isn't taken, a tear may happen. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff rehabilitation must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as you get stronger.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility, increased circulation and decreased shoulder pain are some of the benefits of stretching. The small muscles and tendons of the rotator cuff don't receive a lot of blood flow, so improving circulation with stretching, massage and applying heat is important to the overall healing process.

Any exercises should mimic the movements of the rotator cuff, progressively strengthening and healing the injury. Not all physical therapy programs are created equal... be sure to do the proper research before jumping in.

Random, inconsistent efforts won't cut it here. You must work consistently if you want your rehab program to work for you. Depending on the severity of your injury, it could take many months or even a year to fully recover. Properly done rotator cuff therapy has the potential to help you regain full use of your shoulder.

Use common sense and avoid the temptation to start performing exercises without the proper guidance. If this type of rehab is not done in a very specific and progressive way, more injury and shoulder pain is the likely result. A physical therapist who specializes in rotator cuff rehabilitation is the only one qualified to advise you. With professional guidance it is very possible to heal your rotator cuff and hopefully avoid intrusive surgery.


Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Rehabilitation

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Sports Bra from hanes

Long before, exercise was an activity limited to Men only. The trend has changed dramatically. Nowadays, Girls and Women are increasingly into Gym, Exercise and Performances for a healthy body. The biggest issue while doing exercise or performance is that the breasts may get hurt due to the uneven bounce - both up and down as well as side to side. Sports Bras play a very important role in keeping the breasts unhurt while allowing freedom of movement. Sports Bras help girls and women to take up exercises, aerobics and performances without worrying about the well being of their breasts.

Sports Bras are available for low impact, medium impact and high impact activities. Hence, the selection of bra should be decided based on the activity that you are going to do. Running or any other athletic activity and Working out at Gym are considered High Impact Activities.

Different Styles of Sports Bras are available today. Racerback Sports Bra is one among them.

The best features of a Sport Bra are supposed to offer utmost support your breast. It should have an extremely good fit. The molded cups should be used to offer the best support for high impact activities. While doing exercise, one will sweat a lot. Hence, the bra should be made of moisture wicking fabric, so that the fabric could suck the sweat thereby giving you freedom from odor and could keep you cool, fresh and dry. A Sport Bra should be tag free to give you ultimate comfort. Soft and Stretchy bra sides could ensure the ultimate comfort. It should move along with you. Comfort Bottom Band helps eliminates chaffing. Straps for any Sport Bra would be wider than used in the usual bra. Some Sports Bras offer great shaping too.

Hanes is a leading lingerie manufacturer for women. They are number two in terms of sale of bras and panties. Hanes Sports Bras are more affordable and trustworthy.

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