The exercises described will help strengthen the muscles of your shoulder (especially the rotator cuff) and should not cause you pain. If the exercises cause pain or discomfort, use a smaller weight and/or stop exercising.
Look at the pictures with each exercise so you can follow the right position. Warm up your arms before adding weights:Stretch your arms and shoulders and do pendulum exercises (bend from the waist, arms hanging down; keeping arm and shoulder muscles relaxed, move arms slowly back and forth from side to side).
Use a light weight with the goal being 20-30 repetitions per exercise before fatigue occurs. Perform each exercise slowly: lift your arm to a slow count of three and lower you arm to a slow count of six. Increase the weight a little each week (but never so much that the weight causes pain); start with 1-2 pounds the first week, move up to 2-3 pounds the second week, and so on.
If you do all exercises three to five times a week, your rotator cuff muscles will become stronger and you may regain normal strength in your shoulders. Each time you finish doing all the exercises, put an ice pack on your shoulder for 20 minutes. It’s best to use a barrier between the ice and your skin, such as a pillowcase or lightweight towel.
This is a general overview on the topic and may not apply to everyone. To find out if this applies to you and get more information on the subject, talk to your family doctor or rehabilitation specialist at Tri-Rehab, Inc.
Written by: Janel Davis-Heitzmann PT, CSCS
A new study published in a January edition of Neurology had startling results regarding reducing the risk of dementia. The researchers were able to take a unique look into the impact of exercise on aging and the brain as all participants agreed to donate their brains for research after their death. The 454 adults were over the age of 70 when the study began and were given thinking and memory tests every year for 20 years. They wore accelerometers (similar to a Fitbit) which measured their physical activity and calculated an average daily score.
The findings showed that higher levels of daily movement were linked to better thinking and memory skills based on the yearly cognitive tests. When the brain tissue was analyzed, the findings were confirmed, even for individuals with at least three signs of Alzheimer’s disease. Dr. Aron Buckman, the lead researcher, says the new findings suggest that physical activity may be protective for the brain, even in the presence of Alzheimer’s.
While intense activity and exercise are beneficial, even light activity can make a difference. Dr. Buckman says, “as long as you have some activity and you are moving, whether you’re chopping onions, sweeping the floor, or running” you can reduce your risk of cognitive decline.
Written by: Janel Davis-Heitzmann PT, CSCS
There are several good reasons to choose plant based food more often. Besides the health benefit of less saturated fats, there is also the reduction in greenhouse gas emissions. That’s because red meat production requires a huge amount of water, land, and other resources. But, how are food companies trying to drive this trend?
World Resources Institute suggests the positive adjectives could help people eat more sustainably. “The language for meat, beef in particular, sounds so much more delicious,” says Daniel Vennard. “Labels like “meat-free” and “vegetarian” tend to be turnoffs to consumers.” This makes consumers feel like they’re missing out.
New testing in the UK and US with Panera Bread showed that simply changing the name or the description of the product improved sales. Vegetarian Black Bean Soup rebranded to Cuban Black Bean Soup resulted in 19% higher sales without a change in the recipe. Researchers feel this points to how much of an impact language can have on ordering behavior.
Take a cue from the marketing professionals and try the description switch in your own recipes. Perhaps adding “Tuscan”, “grilled, or “toasted” will entice your family to try more plant-based foods.
CBS News reports up to 75% of the American population is chronically dehydrated, meaning that they fall below the average recommended intake of 8-10 cups. At Tri-Rehab Canton, I often see the effects of mild dehydration in our clients – muscle cramping with light exercise, dry skin and general fatigue.
“Because the human body is so unique that it will say ‘I want water’ in food, in any way, shape or form,” said Grace Webb, Assistant Director for Clinical Nutrition at New York Hospital. “People just think that when they start to get a little weak or they have a headache, they need to eat something, but most often they need to drink.”
If you are part of the 75% who need to increase fluid intake, try these tips:
- Add some fruit or herbs: lemon, lime, cucumber, raspberries, mint, basil
- Drink a full cup before every meal
- Use a water bottle and bring it with you when you leave the house
- Try sparking or carbonated water instead of soda
- Drink a cup with your daily activities: drink after a bathroom break or every time you pass the work water cooler.
If you’re coming to Tri Rehab, bring your water bottle with you! We’ll help you increase your water intake and make sure you’re properly hydrated.