2022 December

Relieve Rotator Cuff Pain with these 5 MOVES in 7 DAYS!

 

The rotator cuff consists of muscles and tendons that hold the shoulder in place. The rotator cuff allows mobility in the arms, such as the action of lifting and reaching up.

 

A rotator cuff injury can be diagnosed by an X-ray or an MRI to find out the degree of tear or degeneration.

 

What are the CAUSES?

A rotator cuff injury or a strain can happen due to a sudden impact on the arms when falling down on an outstretched hand, leading to rotator cuff tears in the rotator cuff tendon instead of the muscles.

 

Another cause could be due to repetitive action over time, such as in the case of athletes who overuse their shoulders. This leads to rotator cuff tendonitis, which often involves irritation and swelling of the tendons of the rotator cuff muscles.

 

In both the cases above, in a long run, tear and degeneration most likely will occur.

 

What are the SYMPTOMS?

Some of the symptoms are –

• Limited mobility of the shoulder and the arms
• Little to severe weakness in the muscles around the arm
• Waking up in pain on the affected side especially after lying on that side through the night
• Crackling sounds while trying to move the arms
• Recurrence of pain in the same area of the arm while doing repetitive movements

 

Fortunately, most of the above symptoms do usually improve with rest. However, apart from rest and limiting overhead activities and activities that cause shoulder pain, one should consider muscle strengthening and joint conditioning exercises to restore movement and strengthen the shoulder.

 

Some of the target muscle groups around the shoulders and muscles surrounding the joints are –

• Deltoids (front, back, and over the shoulder)
• Trapezius muscles (upper back)
• Rhomboid muscles (upper back)
• Teres muscles (supporting the shoulder joint)
• Supraspinatus (supporting the shoulder joint)
• Infraspinatus (supporting the shoulder joint)
• Subscapularis (front of shoulder)
• Biceps (front of the upper arm)
• Triceps (back of the upper arm)

 

With these 5 simple Yoga Moves, we will be focusing on stretching and improving the strength of the muscles and tendons mentioned above and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Adduction of Forearms)

Sit/ Kneel/ Stand tall. With an inhale, press the forearms and palms firmly together, and with an exhale, lift the arms vertically up towards the ceiling (photo on the left). Hold the pose for 10 counts.

With an inhale and exhale, drop the palms and forearms forward, pointing the fingers horizontally away from the body (photo on the right). Hold the pose for 10 counts. Repeat the pose alternatively.

 

MOVE #2 (Dynamic Modified Planking)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed behind the hips (photo on left). Bear good weight onto the palms through the shoulders and arms, by pressing the palms firmly onto the mat and pushing the body away from the mat. Hold this pose for 10 counts.

With the next inhale and exhale, slowly push the hips back (behind the knees). Keep the palms at the original position as you extend the arms and shoulders away from the palms for a good stretch (photo on right). Hold the pose for 10 counts. Repeat the pose alternatively.

 

MOVE #3 (On fours to downward facing dog)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed behind the hips (photo on left). Bear good weight onto the palms through the shoulders and arms, by pressing the palms firmly onto the mat and pushing the body away from the mat. Hold this pose for 10 counts.

With the next inhale and exhale, tuck the toes and gently push the knees off into a downward-facing dog pose, with the arms and shoulders extending away from the palms. Hold the stretch for 10 counts. Repeat the pose alternatively.

 

MOVE #4 (Thread the Needle)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed below the hips.

On inhale and exhale, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the mat, then gaze toward your left. Hold this stretch for 10 counts. Repeat on the left arm. Hold this stretch for 10 counts.

Repeat the pose on both sides.

 

MOVE #5  (Extended Puppy Stretch & Variations)

Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed below the hips.

On and inhale and exhale, begin to walk your hands out in front of you. Allow your chest to melt toward the floor as you slowly extend your neck to look forward (Photo on top left). Alternatively, one can choose to place the forehead on the mat (Photo on top right) OR drop the chin and chest completely on the mat (Photo on the 2^nd row)

Spread your fingers and press your palms firmly into the mat. Keep your arms active and lift your elbows slightly off the mat. On the next inhale and exhale, deepen into the stretch by reaching your hips up and back. Meanwhile, continue to let your chest melt down toward the floor.

 

In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain or limit overhead activities.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR discomfort!

DO NOT ignore the PAIN! Relieve Tennis Elbow Pain with these 5 MOVES in 7 DAYS!

 

Tennis elbow, also known as lateral epicondylitis, is a type of tendinitis where the tendons in the elbow are overloaded and swollen, usually by repetitive motions of the wrist and arm. This leads to inflammation and pain, typically felt in the extensor tendons of the forearm and the muscles which are connected to the outside of the elbow. Likewise, pain can be felt in the forearm and wrist as well.

 

What are the CAUSES?

Generally, Tennis Elbow pain is caused by overuse and strain injury in the forearm muscles and over-extension of the tendon, leading to repeated contraction of the forearm muscles. These repetitive motions and overloading of the tissues may result in a series of tiny tears in the tendons that attach the forearm muscles to the bony prominence outside of the elbow.

 

Some examples of sports/ activities done in repetitive motions are –

• Racket Sports or Golf
• Painting
• Use of tools such as screwdrivers, spanners, and mallets
• Cutting up ingredients, for cooking
• Use of mouse for computer work

 

What are the SYMPTOMS?

Some of the symptoms are pain and weakness when –

• Shaking hands
• Gripping of any object, such as holding a cup or plate or turning a door-knob

 

Having to go through these symptoms daily, one eventually ends up in frustration as the ability to move around to get things done is greatly slowed down, productivity is largely reduced and many have to give up on their favorite sports/ activities as well.

 

Fortunately, most of the above symptoms do usually improve with rest. However, most of us find it challenging to completely stop our daily activities or play our favorite sport. So while rest is useful as it can help settle the pain, returning to activity is often painful again because rest does absolutely nothing to strengthen the tendon. Therefore, most people suffer from reoccurrence of pain in the elbow, and in long run, it may start to affect the shoulder as well.

 

And the only way to enjoy long-term relief is to strengthen the extensor tendon of the forearm, to make it thicker, stronger, and more elastic so that it can bear more load/weight without tearing.

 

With these 5 simple Yoga Moves, we will be focusing on stretching and improving the strength of the muscles and tendons mentioned above and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Wringing the Towel/ Strap)

Sit up tall, with both your hands extended in front, holding on to each end of the towel/ strap, at shoulders width apart. Keep the shoulders relaxed. Inhale and as you exhale, twist the towel by moving the hands in opposite directions as if wringing out water. Repeat 10 times.

 

MOVE #2 (Pull your fingers back)

Sit tall with your right hand extended out, with the palms faced down. With an inhale and exhale, with your opposite hand, draw your fingers toward you and press through the top of your hand. Hold the stretch for 10 counts. Repeat on the left hand.

 

MOVE #3 (Cat & Cow on forearms supported with blocks)

Place a pair of blocks at shoulder widths apart and place both forearms on the blocks, with the fists clenched. With the forearms gently pressed onto the block, inhale and exhale, perform a cow stretch with the neck and lower back extended (photo on the left), and hold the stretch for 10 counts. On the next inhale and exhale, pressed the forearms onto the blocks to perform the cat stretch with the spine rounded/ protracted and the chin dropped to the chest. Hold the stretch for 10 counts.

 

MOVE #4 (Send palms back and front)

Sit tall with the arms extended sideways, horizontal to the shoulders. With an inhale and exhale, flex the wrist inwards (towards the forearms) and hold the stretch for 10 counts. On the next inhale and exhale, extend the wrist onwards (away from the forearms) and hold the stretch for 10 counts.

 

MOVE #5 (Dolphin plank while holding the blocks)

Place a block horizontally and use both your hands to hold on to the side of the blocks and hug the elbows towards the center and press the side of the hands into the mat. With an inhale and exhale, lift the knees off the mat and walk the feet back so that the hips are more and less parallel to the floor. Hold the pose for 5-10 counts. Repeat 2-3 more times.

 

In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!

Troubled by Plantar Fasciitis? Relieve the Pain with these 5 MOVES in 7 DAYS!

 

Plantar fasciitis is an inflammation of the plantar fascia, which is a ligament that runs along the sole of the feet, connecting the heel bones to the ball of the foot. You have one on each foot. When these bands become inflamed, irritated, or torn, you have plantar fasciitis, resulting in pain in the heel of the foot.

 

What are the CAUSES?

Some of the causes include –

• Standing and walking for long hours
• Running for a long distance
• Flat or overpronated foot
• High arched foot
• Wearing footwear with soles unsuitable for the arch of the foot
• A sudden increase in body weight

 

What are the SYMPTOMS?

Some of the symptoms include –

• Pain around the heels when you first put the feet down to walk upon waking up in the morning
• Pain around the heels when standing up after a prolonged period of sitting
• Pain around the heels after standing or walking for a prolonged period

 

What can be worse than experiencing a sharp pain in your heel first thing in the morning or after you have been sitting for a while at a party?

 

While it is normal for your muscles to feel a little stiff in the mornings, however, it is not normal to experience intense heel pain with the first few steps out of bed each day. Plantar fasciitis can be a painful condition indeed. And that leads to frustration as the ability to move around to get things done is greatly slowed down, productivity is largely reduced and many have to give up on their favorite sports/ activities.

 

Because plantar fasciitis often originates from tight muscles in your feet and calves, leading into the Achilles tendon and plantar fascia (ligaments), strengthening and stretching those muscles regularly will help to release tension in the back of your heel. This helps absorb shock as you walk and supports the arch of your foot and therefore providing more support for the foot structure, thus minimizing the risk of inflammation.

 

With these 5 simple Yoga Moves, we aim to stretch and improve the strength of your Achilles tendon and lower leg muscles and therefore, alleviating all the symptoms once and for all.

 

And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.

 

MOVE #1 (Mountain Pose in tip-toed)

Stand tall with the feet hips width apart and hands tucked at the hips. Take a deep inhale, and as you exhale, slowly lift the heels off the mat, balancing on the balls of the feet. Try to hold this lift for 10 counts. (Pose can be done facing a wall so that both the palms can be placed on the wall as a support). Repeat twice.

MOVE #2 (Deep Squat and tip-toed Variation)

Slowly squat with the feet planted firmly on the mat and palms planted in front of the feet. With a deep inhale and exhale, slowly lean your weight onto the palms, and using the palm as support, gradually lift the heels off the mat. Hold this pose for 10 counts. Inhale and exhale, release the pose, and repeat.

MOVE #3 (Table Top & variation)

Come onto the fours, with palms below the shoulders and knees below the hips. Inhale and exhale, gently lift the knees off the mat and push the hips towards the back and press the ball of the feet into the mat to stretch the sole. Hold the stretch for 5-10 counts. Inhale and exhale to come back to the initial position. Repeat the pose.

MOVE #4 (Stick Pose with feet-flex variations)

Stretch both legs out and sit up tall with the palms planted on the mat, slightly behind the hips. With an inhale and exhale, gently press the palms into the mat and lift the spine through the top of the head, (dorsi flex) flex the toes toward yourself (photo on the left). Hold the dorsi flex move for 5-10 counts. On the next inhale and exhale, (plantar flex) flex the toes away from yourself. Hold plantar flex move for 5-10 counts. Repeat the same actions alternately.

MOVE #5 (Downward Facing Dog and variations)

(Photo on left ) Come on to the fours.  With an inhale and exhale, tuck the toes and push the knees off the mat. Slowly step the feet back, widening the distance between the palms and feet (Photo on the right). With an inhale and exhale, try to slowly drop the heels closer to the mat.  Alternatively, after pushing the knees of the mat, slowly step the feet forward, closing up the distance between the palms and feet (Photo in the middle). With an inhale and exhale, try to drop the heels towards the mat and in addition, try to lift the toes off the mat. Repeat the pose.

 

In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle.

 

For example, wearing footwear more suitable for the arch of the foot, gradually increasing the intensity and duration of any workout, or even avoiding a sudden increase in your body weight.

 

We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.

 

GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.

 

We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!