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Get your push ups right!

Get your push ups right!

Push Ups, Exercise for home, physiotherapy home exercise

Push ups are one of the most loved exercises world-wide as they do not require any equipment. You can perform push-ups anytime and anywhere. They are one of best exercises to strengthen arms, chest and extends the longevity of muscles. You can earn these benefits if you do them right. It might sound odd to you but that’s true. Not all of us do push-ups correctly. In fact not many know that there are 3 types of variations in push-ups.

1. The regular one: Hands being wider than the shoulder

2. Diamond: Put your arms under your chest

3. Wide-arm: Put your arms wide away from your shoulders

Common mistakes and solutions:
1. Getting the rep wrong
An ideal push up includes finishing a full rep. Rep is getting your body completely down and taking it completely up. Some either get their hip down or some even bend their knees. Nothing of this sort is allowed. The entire back should be in alignment and shall go down and up together. The trick is going slow. Once you have taken the position, push your body down and make sure that nobody part is bent. Let your chest get the closest to the ground and then slowly go up till your elbow gets straight.

2. Feet counts
Many people argue of poor feet grip while doing push-ups. It is simply because of losing balance and experiencing more of weight on the toes. Now the solution to this is very easy. Find your spot. Ideally, wider foot placements help in doing better push-ups but this doesn’t help everyone. So figure out your comfortable position and maintain it all through the time. Do not experiment with it.

3. Head held high
Push ups in the beginning can be troublesome and painful and can force you to get your head down but that’s the battle to conquer. You should look up while doing push-ups to help your body be in a line. Well, if you have mastered the art of keeping your body in one line without covering your head then you can look down occasionally.

4. Straight arms matter
Newbies may mess up with the arm and elbow position. The fact is, your elbow or arms would start flying away from the body when they would be experiencing extreme pain. Once you realize the same, get back your energy or take a pause and start again. Push ups done with wrong arm positions help none. In fact, you would rather end up wasting your time. So keep your arms stable as much as possible and try to outperform yourself each time.

5. Breathing it rights
Some people just forget to maintain a breathing pace while doing push-ups and hence get tired easily. So focus on maintaining an apt breathing cycle that says; inhale while going down and exhale while going up.
Get going with these handy tips to nail a perfect push up.

What’s inside the shoulder and how to keep them strong?

What’s inside the shoulder and how to keep them strong?

Shoulder Pain Injury, inner shoulder injury
We think our hands do a lot in a day like, eating, throwing, shaking, waving etc., while hardly give credit to our shoulders who are actually making our hands do all these jobs. Imagine with this much of mobility, pains and discomforts are ought to happen which is why it has been estimated that up to 67% of people will experience shoulder pain at some point in their life.

The shoulder, one of the largest and most complex joints in the body is a composition of numerous bones, ligaments, tendons, and muscles altogether which provides our arm a range of motion such as abduction, abduction, flexion, extension, internal rotation, external rotation, 360° circumduction, scapular protraction, retraction, elevation, and depression no wonder why it is called the most unstable joint of the human body.

Anatomy of shoulder 
Anatomy of shoulder, inner shoulder injury, shoulder injury
The 3 bones clavicle (collarbone), scapula (shoulder blade), and numerus (long bone of the arm) make up a shoulder which has 2 joints namely acromioclavicular joint (AC) and the glenohumeral joint which is the ball and socket joint, together which allow the arm to move. The AC joint is the gliding joint formed between the clavicle and the acromion, which is the projection of the scapula that forms the point of the shoulder and gives us the ability to raise the arm above the head. While the ball (humeral head) and the socket (the glenoid) allows the arm to move in a circular rotation as well as towards and away from the body.

Then there is a rotatory cuff that connects the numerus to the scapula and is made up of the tendons of four muscles, the supraspinatus, infraspinatus, trees minor, and the subscapularis. The job of tendons is to attach muscle to the bone while the muscles, in turn, move bones by pulling on the tendons. Next, there is a piece of cartilage called labrum that cushions the numerus head and the glenoid and keeps the joint stabilized. Further, it has two sac-like structures called bursae that are made up of ligaments, and they secrete a lubricating fluid, which helps reduce friction between the moving parts of the joint. Together, all of these make the most flexible shoulder joint.

shoulder pain, shoulder injury
Shoulder pain may start minimally but the discomfort can worsen with use and time even causing permanent damage to your shoulders if not treated. Not necessarily all shoulder pains occur due to any trauma or injuries like a broken bone, a pulled muscle or strained or torn ligament, it can even simply be due to overuse of your shoulders in lifting heavy weights, irritated nerves, poor posture or some serious ones like carpal tunnel syndrome, rheumatoid arthritis and fibromyalgia, tendinitis, bursitis or frozen shoulder or something completely non-relatable like heart attack, pain in the teeth or jaw or gallbladder disease. Whatever the reason may, prevention and a little bit of care can avoid all this.

Tips for a healthy shoulder 
tips for healthy shoulder, shoulder injury, shoulder pain
1. Watch your sleeping position, lay either on your back or side.
2. Sit with your head over your shoulders and keep your shoulders back.
3. Don’t carry a heavyweight on just one shoulder
4. Take regular breaks from any activity you are required to repeat
5. Exercise to strengthen and stretch the muscles and tendons of your shoulder joint
6. Consume flax seed powder, ginger, green tea, garlic, and fresh pineapple are the foods for shoulder injuries that may help speed up the recovery process.
7. Keep electrotherapy machine handy with you.