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15 Exercises to Heal Frozen Shoulder

September 30, 2023 by Sarah Barkley

Physical therapists provide insights into possible exercises and their benefits in addressing frozen shoulder, or adhesive capsulitis.

Frozen shoulder, or adhesive capsulitis, makes your shoulder feel stiff or painful. When you experience this condition, you’ll also likely have motion limitations. Exercise can help ease the issue and allow you relief.

Exercises for healing adhesive capsulitis involve relieving pain and restoring your range of motion. You’ll want to warm your shoulder before exercising by taking a warm shower or bath for about 15 minutes. Once you begin your exercise routine, push yourself until you feel tension but not pain in your shoulder.

Before starting a new exercise routine, it’s essential to understand frozen shoulder. Understanding what’s happening can help you choose the best exercises.

Understanding Frozen Shoulder

Adhesive capsulitis affects your shoulder joint because the connective tissue surrounding the joint thickens and tightens. When this happens, it causes shoulder stiffness, making it hard to move because it causes a limited range of motion. It also can cause discomfort or pain that hinders your ability to do your daily tasks.

If you experience pain from a frozen shoulder, it likely starts with minimal discomfort. However, it often worsens and impacts your life.

You might get this condition from an injury or surgery that limits mobilization for a while. Diabetes can also trigger frozen shoulder. People between 40 and 60 are more likely to experience it, and women have a higher risk than men.

The condition can last for years, but you can ease the symptoms gradually. Exercising is one of the best ways to begin healing, reduce pain, and improve range of motion.

Stretching Exercises for Adhesive Capsulitis

Shoulder stretches can help ease the discomfort of frozen shoulder and increase flexibility. Gentle stretching is essential because it can help increase mobility, reduce pain, and improve strength. It also helps you prepare for physical exertion and more intense exercise.

Some of the stretches you can try include the following:

Pendulum stretch

Stand next to a surface you can place your hand flat on, like a table.
Relax your shoulders, place one hand on the table or surface, and lean forward slightly.
The arm that isn’t on the surface should hang down, and then you’ll swing it in a small circle.
Keep swinging it in a circle about ten times in one direction, then reverse for another ten.
Once you become comfortable, you can increase the size of your circle or hold a light handweight.

Cross-body stretch

You can sit or stand for this stretch, so choose whichever position you prefer.

Start by placing your unaffected hand on the opposite elbow.
Then, reach your affected arm across your body, gently lifting your elbow and stretching your shoulder.
Hold the position for 20 to 30 seconds, release your arm, and repeat the stretch five times.

Strength-Building Exercises for Frozen Shoulder

Resistance training can improve joint functioning and help ease symptoms of frozen shoulder. Shoulder strengthening is beneficial because it can relieve pain, make daily tasks easier, and prevent further injury.

Some of the exercises you can do to build muscle strength include:

Abduction

Stand sideways against a wall, keeping your arm straight beside you.
Push your arm against the wall, and hold the position for about 10 seconds.
Release your arm, rest, and repeat the exercise five to ten times.

Hands up

Relax your shoulders and keep your arms at your sides.
Bend your elbows to lift your arms.
Rotate your shoulders, keeping your arms in the arm, until your palms face frontwards.
Pull your shoulder blades together, hold them for a few seconds, and squeeze them together more.

Mobility Exercises

Shoulder mobility and movement exercises can ease the issues associated with a frozen shoulder. They help improve joint movement and allow you to return to your routine. Here are some ideas to try:

Pole exercises

Find a long object you can hold in both hands, link a broom handle, or something similar.
Hold the pole above your head and shift your affected shoulder so it’s out to the side as far as you can comfortably move it.
Then, use your non-affected arm to put pressure on the pole and push your affected arm further.
Hold the position for at least 10 seconds, and then try to push it further again.

Standing arm swings

Stand straight with your arms loose at your sides.
Swing your arms forward and raise them as possible, but don’t raise your shoulders.
Lower your arms and raise them continually for 30 to 60 seconds.
Throughout this exercise, keep your core engaged for the best results.

Balance Exercises for Frozen Shoulder

Balance training and stability exercises can ease frozen shoulder symptoms. It helps improve body balance for overall well-being. Here are some of the balance exercises you can try for frozen shoulder:

Forward bending shoulder exercise

Stand in front of something that can support your weight when leaning forward.
Bend your knees while keeping your feet shoulder-width apart.
Lean forward, placing your unaffected hand on the object, and let your painful arm dangle.
Swing your loose arm, going back and forth in each direction ten times.

Internal Rotation

Lie on your back with your head on a small pillow or other soft object.
Bend your knees so the souls of your feet are flat on the floor.
Hold a light weight or another object on your affected side.
Bend your elbow to a 90-degree angle, and rotate your arm toward your belly button.
Rotate your arm back to the starting position and repeat the movement 10 times.

Yoga and Pilates for Frozen Shoulder

Yoga poses or pilates for shoulder health can help ease pain and improve mobility. They are also mind-body exercises that help you focus on specific areas of your body. Here are some of the yoga poses and pilates exercises you can try:

Kneeling shoulder shrug

Kneel on the floor and extend your arms on the floor in front of you.
Raise your shoulders toward your ears, and hold it for a few seconds.
Relax your shoulders and lower them to the starting position.
Repeat this movement for a few minutes.

Standing arm swings

Stand with your feet hip-width apart and swing your arms back and forth.
Repeat the movement several times while focusing on your shoulders.

High-to-low rows

Hold a resistance band or light dumbbells in front, keeping your feet shoulder-width apart.
Squeeze your shoulder blades together by pulling your elbows backward.
Bring your elbows forward and return to the starting position.
Repeat the movement for a few minutes.

Physiotherapy Exercises for Adhesive Capsulitis

Physiotherapy for frozen shoulder involves therapeutic exercises for rehabilitation during recovery, helping to restore mobility and reduce pain. If you’re in the area, physiotherapy camberwell vic offers specialized care tailored to your specific needs, ensuring a faster and more effective recovery. This exercise type is one of the most commonly recommended for adhesive capsulitis.

Here are some options that can help treat, recover from, and prevent frozen shoulder:

Finger walk

Start by standing about two feet away from a wall and face it.
Raise the affected arm to shoulder level and slightly bend your elbow.
Touch the wall and walk your fingertips of the wall as far as you can.
Slowly walk your fingers down to the starting position, and repeat it several times.

Passive supine forward elevation

Lie comfortably on your back and place your painful arm at your side.
Using your opposite arm, lift your affected arm, and hold it for about 20 seconds.
Repeat the movement for a few minutes.

Aquatic Therapy

Aquatic therapy, or pool therapy, involves water-based exercises. These exercises help because the buoyancy of water provides many benefits, including:

decreased pain
improved range of motion
increased strength
better circulation

Lateral raise

Position your body so your feet are shoulder-width apart and your arms are loose at your sides.
Lift your arms until they’re shoulder height, and hold them for a few seconds. You’ll experience more resistance if you keep your arms below the water’s surface.
Lower them back down, and repeat the movement for as long as possible.

Pass a ball behind your back

Stand chest-deep in the water and keep your feet shoulder-width apart.
Hold a ball in both hands and then pass it behind you from one have to the other.
Bring the ball back to the front and repeat the exercise for a few minutes.
Switch hands and do it again in the opposite direction.

Safe Exercise Practices

If you’re experiencing frozen shoulder, safe exercising is essential, and it’s sometimes best to seek professional guidance. Avoiding overexertion is necessary to prevent further injury. You should feel tension but not pain during each exercise.

Warm up and start slowly, gradually increasing the intensity or speed if you feel comfortable. Ease up if you notice pain so you don’t worsen your condition.

Discuss your situation with a healthcare professional before beginning a new exercise routine to ensure it’s safe for you. You may also consider a physical therapist who can guide you through the exercises to ensure you use the correct form.

Final Thoughts on Exercises to Heal Frozen Shoulder

Exercising can help manage and heal frozen shoulder, allowing you to feel better and perform your daily activities. Physical therapy for adhesive capsulitis helps ease pain and stiffness and increases your range of motion.

Be consistent with daily exercising, and target the affected shoulder or the best results. When you stick to your routine and ensure safe practices, you’ll reap the benefits of exercise in managing shoulder stiffness. Once you experience pain relief, continue exercises to prevent it from occurring again.

10 Behaviors That Reveal an Emotionally Manipulative Person

September 29, 2023 by Lakeisha Ethans

Don’t let emotional manipulation cloud your judgment.

Emotional manipulation, an insidious force lurking within relationships, can inflict profound damage on individuals, leaving them emotionally scarred and vulnerable. Understanding emotionally manipulative behavior and its impact on relationships has become increasingly crucial in protecting one’s mental health. It’s also fundamental to fostering healthier connections.

This article looks into the prevalence and harm of emotional manipulation, shedding light on ten key behaviors that reveal an emotionally manipulative person. Understanding the behaviors that indicate an emotionally manipulative person can help individuals protect their mental health. It also helps set the necessary boundaries. By equipping ourselves with the knowledge to identify these behaviors, we empower individuals to safeguard their well-being and set crucial boundaries.

Understanding Emotional Manipulation

Emotional manipulation, a subtle yet potent force that resides within human relationships, warrants a closer examination to unravel its complexities and safeguard against its harmful effects. This article explores the intricate concept of emotional manipulation while highlighting the significance of phenomena such as emotional abuse, manipulative behavior, and toxic relationships.

By exploring its essence, we aim to shed light on the profound impact emotional manipulation can have on individuals, leaving them grappling with confusion, self-doubt, and diminished self-worth. Recognizing the subtle signs of emotional manipulation is vital in protecting our emotional well-being and steering clear of toxic relationships. Join us on this journey of comprehension as we strive to empower individuals to navigate their relationships with greater insight and emotional resilience.

1. Emotionally Manipulative Gaslighting

Gaslighting is a type of psychological manipulation and emotional abuse. The “gaslighter” operates surreptitiously within relationships, leaving victims questioning their reality and sanity. At its core, gaslighting involves a series of cunning tactics to distort perceptions, memories, and beliefs. Manipulative individuals leverage these tactics to systematically erode the victim’s confidence and sense of self.

Gaslighters gain power and control by making the victim doubt their own experiences and emotions. Of course, that makes it difficult for them to trust their judgment. Gaslighting is a prevalent tool used by emotionally manipulative individuals, exploiting their targets’ vulnerabilities for personal gain. As a key indicator of emotional manipulation, recognizing gaslighting’s insidious influence is crucial in protecting one’s mental well-being and fostering healthier relationships built on trust and authenticity.

2. Guilt-Tripping

Guilt-tripping, a subtle yet powerful form of emotional manipulation, plays a central role in specific relationship dynamics, resulting in emotional control over the victim. For instance, manipulators use guilt manipulation as a potent weapon to influence others’ emotions and behaviors, exploiting their sense of responsibility and empathy. Through carefully crafted words and actions, guilt-trippers evoke feelings of remorse and self-blame, effectively coercing compliance with their desires.

This emotional control restricts the victim’s ability to express their needs and opinions freely. Thus, it fosters an environment of emotional dependency and manipulation. Recognizing the nuances of guilt-tripping is essential in breaking free from its grip and establishing healthier boundaries in relationships. By empowering individuals with the knowledge to identify and confront guilt-tripping, they can protect their emotional well-being and foster connections built on mutual respect and emotional honesty.

3. Emotionally Manipulative Victim Blaming

As a form of manipulative behavior, victim-blaming involves blame shifting onto the innocent party to deflect accountability. Manipulative individuals skillfully place responsibility on the victim, allowing them to escape accountability and perpetuate their harmful behaviors. This form of manipulation is often employed to maintain control over the narrative and exploit the vulnerable position of the victim.

As a result, victims of this emotional manipulation endure significant damage to their self-esteem, emotional well-being, and overall perception of reality. So understanding the dynamics of victim-blaming is vital in recognizing toxic behavior patterns and empowering individuals to reclaim their agency. By dismantling the web of victim-blaming, we can foster a culture of empathy, compassion, and emotional responsibility in our relationships and communities.

4. Silent-treatment

The silent treatment, often utilized as an emotional punishment, is another manipulative tactic. It grants one individual communication control within a relationship. When faced with disagreements or conflicts, emotionally manipulative individuals may resort to giving their partner the silent treatment, effectively cutting off all emotional or verbal interaction.

This form of emotional manipulation can leave the victim feeling isolated, ignored, and emotionally vulnerable. The manipulator deploys this tactic to assert dominance and control over the relationship dynamics. By withholding communication, they create a power imbalance, instilling guilt and insecurity in their targets.

Victims of the silent treatment may yearn for emotional connection, making them more likely to acquiesce to the manipulator’s wishes to break the silence and regain emotional validation. Recognizing the impact of silent treatment is vital in breaking free from this toxic behavior and fostering open, healthy communication as the foundation of authentic connections.

5. Emotionally Manipulative Blackmail

Emotional blackmail, a manipulative tool used to exert control, involves leveraging emotional vulnerabilities and insecurities to achieve desired outcomes in a relationship. For example, the manipulator may exploit a partner’s deepest fears, insecurities, or past traumas to gain compliance with their wishes. This psychological pressure undermines the victim’s autonomy and sense of self-worth, fostering emotional dependency.

Emotional blackmail can manifest through threats of withdrawal of affection or love, abandonment, or promises of rewards if specific demands are met. The victim is torn between the fear of losing the relationship and the need to preserve their emotional well-being. Recognizing the signs of emotional blackmail is essential in preserving emotional well-being and establishing boundaries to safeguard against manipulation tactics. By understanding the tactics used, individuals can protect themselves and foster relationship dynamics founded on mutual respect and genuine emotional support.

6. Constant Criticism

Constant criticism, wielded as a weapon of emotional abuse, can reveal emotional manipulation within a relationship. Emotionally manipulative individuals use relentless criticism through the self-esteem manipulation of the victim. For instance, they may attack the victim’s appearance, intelligence, decisions, or personal choices. Thus, it leaves others feeling inadequate and emotionally dependent on the manipulator for validation.

Over time, the victim’s confidence erodes, and they become more susceptible to the manipulator’s control. For instance, the manipulator gains power over the victim’s emotions and decisions, creating an environment of self-doubt and emotional turmoil. Recognizing destructive criticism is essential in breaking free from this manipulation, fostering self-empowerment, and nurturing healthier relationships built on genuine support and encouragement.

7. Love Bombing

Love bombing, a relationship control technique used by manipulative individuals, involves overwhelming their target with excessive affection and attention. It usually occurs in the early stages of a relationship. The manipulator showers their partner with grand gestures, intense affection, love, and compliments, creating an illusion of a passionate and deep connection. However, behind this facade lies a hidden agenda of control.

The manipulator seeks to establish an emotional dependency on their target, leading them to believe they are solely valued and validated by the manipulator. Once the victim becomes emotionally invested, the love bomber may gradually withdraw affection or become emotionally distant, revealing their true manipulative nature.

Recognizing love bombing as a red flag is crucial in safeguarding against emotional manipulation. By understanding this tactic, individuals can protect themselves from falling prey to manipulative relationships. Instead, they foster connections based on genuine emotional reciprocity and mutual respect.

8. Playing the Victim

Playing the victim, a manipulative tactic through emotional deflection, involves deflecting responsibility and shifting blame onto others in various situations. Emotionally manipulative individuals adopt this role to elicit sympathy, empathy, or even guilt from others, evading accountability for their actions. Through victimhood manipulation, they paint themselves as the victim. They seek support and validation while discrediting any criticism directed toward them.

They may exaggerate minor setbacks or twist situations to suit their narrative. Thus, it is difficult for others to hold them accountable for their behavior. Recognizing the manipulation behind playing the victim is essential in establishing boundaries and promoting emotional honesty in relationships. By addressing responsibility avoidance, individuals can foster genuine connections based on open communication and mutual accountability.

9. Twisting the Truth

Emotionally manipulative individuals often employ truth distortion to distort reality and control their targets. Twisting the truth involves misleadingly presenting facts or selectively revealing information to shape the narrative in the manipulator’s favor. Manipulative communication lets The manipulator influence their target’s perception, emotions, and decisions.

They may use half-truths, omissions, or selective memory to present a version of events that benefits their agenda. Recognizing truth-twisting as a sign of manipulation is vital in promoting transparent communication and fostering relationships built on honesty and mutual trust. By encouraging open and honest dialogue, individuals can protect themselves from manipulation and create an environment of emotional authenticity and mutual understanding.

10. Emotionally Manipulative Kindness

When employed as an emotional control tool, kindness can take on a conditional nature, exerting control over others. Emotionally manipulative individuals use conditional kindness and generosity to create emotional debt in their targets, establishing a sense of obligation that allows them to influence emotions and actions. The manipulative individual may show their partner kindness and favors, only to expect reciprocation or compliance to their wishes.

This manipulative behavior fosters an environment of emotional dependency, undermining the target’s autonomy and well-being. Recognizing conditional kindness is vital in establishing boundaries and fostering genuine relationships built on respect and authentic care. By distinguishing between genuine acts of kindness and manipulative behaviors, individuals can protect themselves and foster connections based on mutual compassion and care.

Final Thoughts on Knowing the Signs of an Emotionally Manipulative Person

So trust your intuition when something feels amiss in your relationships. Your instincts are valuable tools that can alert you to potential manipulation. Remember that recognizing and protecting against emotional manipulation can be challenging, and accepting professional help is not a sign of weakness but strength.

Recognizing signs of emotional manipulation, we cultivate connections built on trust, respect, and emotional authenticity. Indeed, we can create a world where emotional honesty thrives. We also ensure that manipulative behaviors find no fertile ground to take root.

7 Things to Never Forget When Dating a Cancer

September 29, 2023 by Kristen Lawrence

If you’re dating a Cancer, you’ve likely fallen in love with their compassion, deep emotions, and loving nature. The crab may seem tough on the outside, but they’re secretly soft and cuddly like a teddy bear inside. However, their complex, sensitive souls need to feel safe, so they often hide in their shells until they’re comfortable around someone. Born between June 21 to July 22, the empathetic crab has a heart bigger than their body and always puts others first. Those with this horoscope have a nurturing, motherly quality that makes others feel safe and protected around them.

This caring zodiac sign may seem like they have their heads in the clouds, but that’s their way of seeing the world. Cancers have a highly creative, imaginative mind and enjoy hobbies like writing, drawing, or sightseeing. However, this dreamy nature can make it difficult for them to live in reality, so they need a partner to help ground them. When dating a Cancer, you’ll realize they have a robust domestic streak and feel best when they’re safe at home. They’re creatures of comfort and take pride in making their homes cozy for family and friends.

By understanding a Cancer in a relationship, you’ll have a harmonious long-term partnership with your crab lover.

Understanding the Cancer Sign

When dating a Cancer, it’s essential to understand their unique zodiac signs to deepen your relationship with them. You’ll receive many astrological insights by getting to know them intimately and seeing how their personality reflects their horoscope. Typical Cancer characteristics include emotional depth, a need for security, a caring disposition, and heightened intuition. In addition, they have a protective nature, terrific imagination, and appreciation for domestic life. You may also notice that your Cancer lover needs plenty of solitude to recharge from the hectic modern lifestyle.

#1: Cancer’s Emotional Nature

If you’re dating a Cancer, you’ll quickly notice their high sensitivity and empathy for all life. They consider every person, plant, and animal sacred, as everything has an essential purpose and role. However, their emotional depth can sometimes become a burden, as they tend to carry the world’s weight on their shoulders. They’re highly attuned to the planet’s many problems and can sometimes feel overwhelmed by the injustices everywhere. But, because they care so deeply about others’ suffering, they feel a calling to help however they can.

#2: Dating a Cancer Means Meeting Their Need for Security

A Cancer wears their heart on their sleeve and feels incredibly vulnerable to the world around them. Therefore, they need emotional security and stability in a relationship. The crab prefers long-term, stable relationships where they can entirely rely on their partner for reassurance and safety. If you’re dating a Cancer, Earth signs such as Virgo, Taurus, and Capricorn make excellent partners for the sensitive crab because they have a grounding, supportive quality.

#3: Their Nurturing and Caring Disposition

When dating a Cancer, remember their caring nature and supportive behavior. They will go the extra mile to ensure their partner receives plenty of emotional support during difficult times. You won’t find a more nurturing, compassionate lover than a Cancer! It comes naturally to them to care for others, as it makes them feel needed and gives them a purpose. They never like to focus too much on themselves, preferring to focus their energy on healing others.

#4: Protective of Loved Ones

You’ll quickly become accustomed to the loyalty and protectiveness of the crab when dating a Cancer. Their deep sense of devotion and faithfulness to their partner makes them an ideal person to have by your side. As one of the most domestic, family-oriented signs, a Cancer wants a long-term, committed partner rather than a casual relationship. They want someone interested in building a future with them who will stick around for the long haul.

#5: Dating a Cancer and an Appreciation for Domestic Life

You won’t find a more domesticated zodiac sign than Cancer, as they pride themselves on having a cozy, warm home. They believe the home should provide comfort and stability in an ever-changing world and want everyone to feel welcome in their humble abode. The crab prioritizes home life and family values above all else, and they want a partner who shares their appreciation for domestic life.

However, if you’re dating a Cancer, remember to respect their need for solitude and introspection. They prefer having a partner with a stable, regular job so they have plenty of time for quiet.

#6: Their Imaginative and Creative Mind

When dating a Cancer, you’ll notice they have a propensity for creativity and artistic pursuits such as writing, drawing, or photography. Their innate imagination and love of the arts drive them to alternative careers where they can control the creative process. They don’t like being micromanaged by a boss and would much rather work for themselves doing something that brings them joy. They’re not afraid to take risks and think outside the box when carving their path in life.

#7: Their Introverted Nature

By nature, Cancers are a brooding, solitary, introverted bunch of people, but they wouldn’t have it any other way. They may seem standoffish or aloof initially, but they need time to get to know people before feeling comfortable. Even when they come out of their shell, they still need quiet moments and privacy to maintain their energy. Their introversion makes them feel drained around people, so they find solace in retreating to nature or their cozy, safe home. This aspect of dating a Cancer may take time to adjust to, but respecting this vital part of their personality is essential. You can always try compromising with them when you want to go out and explore; they don’t mind adventuring once in a blue moon, after all!

Final Thoughts on Dating a Cancer Tips

When dating a Cancer, remember their unique traits such as great compassion, loyalty, emotional depth, need for security, imagination, introversion, and homebody tendencies. They make excellent partners because they have a nurturing, supportive quality and want someone to stand by them for the long haul. The traits of a Cancer in love include being overly protective of their partner and spoiling them with domestic bliss by cooking delicious meals and keeping a cozy, comforting home.

It’s important to honor and accept their personality and offer the emotional support they crave in return for their love and compassion. So, if you’re dating a Cancer, try to remain open and understanding of their needs, and they will give you unconditional love in return.

7 Reasons to Try Dynamic Stretching (and How to Start)

September 28, 2023 by Chris Butler

Here’s how mastering dynamic stretches can support a healthy lifestyle.

In pursuing a healthier, more vibrant life, we often stumble upon various exercise routines and wellness practices. Dynamic stretching is one such gem that can significantly enhance your fitness journey while promoting natural health and overall well-being.

Unlike its static counterpart, dynamic stretching involves fluid movements that prepare your body for physical activity and offer numerous benefits that will keep you returning for more.

So let’s explore seven compelling reasons why you should consider incorporating dynamic stretching into your fitness routine, along with easy-to-follow tips to get you started.

What Is Dynamic Stretching?

Dynamic stretching is a form of exercise that involves active movements through a controlled range of motion to stretch and warm up the muscles and joints. Unlike static stretching, when you hold a stretch in a fixed position, dynamic stretching involves continuous and rhythmic movements that mimic the motions of the activity or exercise you’re about to perform.

These movements primarily aim to prepare the body for physical activity, such as sports, workouts, or any other form of exercise. It helps encourage blood flow to the muscles, activates the nervous system, and raises the heart rate, warming the body and improving overall performance.

Dynamic stretches typically engage multiple muscle groups simultaneously and promote functional flexibility, which is essential for movements involved in various physical activities. Incorporating dynamic stretches into your pre-workout routine can enhance flexibility, range of motion, coordination, and muscle activation while reducing the risk of injuries.

It’s essential to choose movements that are relevant to the specific activity you plan to engage in. For example, if you’re preparing for a run, you might perform dynamic leg swings and hip rotations to target the lower body muscles and joints involved in running. The key to success is to perform the movements with control. You may gradually increase the intensity based on your fitness level and the demands of your upcoming activity.

Precautions While Performing Dynamic Stretching Movements

Controlled Movements: Dynamic stretching requires controlled and deliberate movements to be effective and safe. Avoid rushing through the stretches or using jerky motions that could lead to injury. Perform each movement with precision and maintain proper form throughout.
Gradual Progression: If you’re new to exercise, start with less intense movements and gradually increase the intensity over time. Pushing yourself too hard too soon can strain muscles and lead to discomfort or injury. Listen to your body and progress at a comfortable and manageable pace.
Avoid Extreme Stretches: These movements should not push your body into extreme positions like advanced static stretches or yoga poses. The purpose is to gently warm the muscles and joints, not force them into uncomfortable or risky positions. Respect your body’s limits and avoid overstretching during dynamic stretches.
Never start an exercise routine without a physician assessing your current fitness status and capabilities.

7 Reasons Why You Need Dynamic Stretching in Your Life

Here are some compelling reasons why you should include dynamic stretches before you work out – or as a mini-workout all on its own.

1. Enhances Flexibility and Range of Motion:

These moves involve moving your muscles and joints through a controlled, continuous range of motion. Studies reveal how these moves can enhance flexibility and loosen tight muscles, allowing you to move more freely. As you gradually increase your range of motion, you’ll notice a remarkable improvement in your overall flexibility, helping you efficiently perform everyday activities and reducing the risk of injuries during workouts.

2. Boosts Blood Circulation:

According to several studies, the fluid movements of dynamic stretching help stimulate blood flow to the muscles and joints. Improved circulation ensures your muscles receive adequate oxygen and nutrients, enabling faster recovery and reducing post-exercise soreness. Additionally, the increased blood flow aids in flushing out toxins from the body, leaving you feeling revitalized and energized. To further boost your energy levels, consider incorporating a Supplement for energy into your routine.

3. Preps Your Body for Exercise:

Dynamic stretching is a powerful warm-up tool before engaging in any physical activity. Gently engaging and activating various muscle groups signals your body that it’s time to get moving. That prepares your heart rate, body temperature, and breathing patterns for the workout ahead, reducing the risk of injuries and enhancing overall performance.

4. Improves Coordination and Balance:

The continuous, rhythmic movements involved in dynamic stretching challenge your body. As you practice these movements regularly, you’ll notice a significant improvement in proprioception—the ability to sense your body’s position in space. Enhanced coordination and balance optimize your workout routine and translate into better stability in daily life activities.

5. Time-Efficient Exercise:

For those leading busy lives, dynamic stretching offers an efficient way to integrate exercise into your daily routine. Unlike lengthy static stretching routines, dynamic stretches can be completed in minutes while delivering powerful results. You can easily sneak in these stretches to invigorate your body and mind, whether you have a few minutes before work or during a lunch break.

6. Supports Mental Well-being:

The mind-body connection is undeniable, and dynamic stretching emphasizes this connection. As you engage in rhythmic movements and focus on your breath, you can experience a sense of mindfulness and stress relief. That can positively impact your mental well-being, helping you stay centered and present.

7. Versatility and Fun:

Dynamic stretching offers many movements, making it a versatile and enjoyable addition to your fitness routine. From leg swings and arm circles to walking lunges and hip rotations, the variety keeps your workouts fresh and exciting. You can tailor dynamic stretching to suit your fitness level and target specific muscle groups, ensuring a personalized experience every time.

How to Start with Dynamic Stretching:

Begin Gradually: Start with gentle movements. Remember, you may increase the intensity as your body becomes more accustomed to the practice.
Focus on Form: Pay attention to proper form and technique to maximize the benefits and reduce the risk of injury. Perform each movement with control and avoid overextending.
Incorporate into Warm-ups: Use these moves before your regular exercise routine. It will help you reap the full benefits and optimize your performance.
Listen to Your Body: Be mindful of your body’s responses during dynamic stretches. If you experience pain or discomfort, modify the movements or consult a fitness professional.

Five Dynamic Stretching Moves to Try

Here are some moves you probably already know – see, it’s easier than you thought!

1. Leg Swings:

Leg swings target the hip and leg muscles, including the hip flexors, quadriceps, hamstrings, and calves. The dynamic movement of leg swings helps increase blood flow to these muscles, improving their flexibility and range of motion. The swinging action activates the muscles’ proprioceptors, enhancing balance and coordination.

How to Perform Leg Swings:

Stand next to a wall or sturdy support for balance.
Swing one leg forward and backward in a controlled manner.
Perform 10-15 swings on each leg.

2. Arm Circles:

Arm circles engage the shoulder and upper body muscles, such as the deltoids, triceps, and chest muscles. The circular motion helps warm up and loosen the shoulder joints while promoting increased blood circulation to the upper extremities. This exercise enhances shoulder mobility and flexibility.

How to Perform Arm Circles:

Stand with feet shoulder-width apart. (Note: You may modify that for seated workouts if unable to stand)
Extend your arms out to each side at shoulder height.
Begin making small circles with your arms, gradually increasing the size of the circles.
Make 10-15 circles in both clockwise and counterclockwise directions.

3. Walking Lunges:

Walking lunges target the lower body, focusing on the quadriceps, hamstrings, glutes, and hip flexors. The dynamic movement involves stretching these muscles as you lunge forward, promoting greater flexibility and strength. Walking lunges also activate the core muscles, improving balance and stability.

How to Perform Walking Lunges:

Stand tall with your feet hip-width apart.
Step forward with your right leg, lowering your body into a lunge position.
Push with your right foot, bringing your left foot forward into the next lunge.
Continue walking forward, alternating legs, for 10-15 lunges on each side.

4. Hip Rotations:

Hip rotations target the hip joints and surrounding muscles, including the glutes and hip flexors. This exercise helps improve hip mobility and flexibility, reducing the risk of hip-related injuries. The circular motion engages the hip joint’s synovial fluid, lubricating it and promoting smoother movement.

How to Perform Hip Rotations:

Stand with feet shoulder-width apart. If you struggle with balance, you may place your hand on a sturdy wall or chair for support.
Place your hands on your hips.
Rotate your hips in a circular motion, clockwise and counterclockwise.
Do 10-15 rotations in each direction.

5. High Knees:

High knees are an excellent dynamic exercise that engages the lower body, including the quadriceps, hamstrings, and hip flexors. Lifting the knees towards the chest rapidly activates these muscles, increasing blood flow and promoting flexibility. High knees also serve as an effective cardiovascular warm-up.

How to Perform High Knees:

Stand tall with feet hip-width apart.
Start jogging in place, lifting your knees as high as possible towards your chest.
Pump your arms in sync with your knees’ movement for balance.
Perform high knees for 30-60 seconds. Go slow at first; you can add more time or speed up your pace as you become fitter.

Final Thoughts on Making Dynamic Stretching Part of Your Exercise Regime

Dynamic stretching offers a treasure trove of benefits, enhancing flexibility, blood circulation, coordination, and overall well-being. Incorporating these fluid movements into your fitness routine can prepare your body for exercise, experience the joy of movement, and embrace a more natural approach to health and wellness.

Remember, the key to success is starting gradually, being mindful of your body, and enjoying nurturing your body and mind through gentle and consistent movement.

So why wait? Embrace the power of dynamic stretching and elevate your fitness journey to new heights!

This 4-Part Program Helps People Beat Depression

September 28, 2023 by Chris Butler

If you want to beat depression, you need good coping skills. Do you often feel depressed and can’t explain why? The better you know yourself, the more you’ll understand your moods.

Your feelings aren’t static, and believing you can always be happy is unrealistic. According to UCLA-Berkeley, researchers have identified at least 27 human emotions. You’ll experience them at different intervals and in varying intensities.

Feeling Sadness Versus Depression

It’s not uncommon for you to feel sad, gloomy, or “blue” now and again. If you’re like most people, your mood will be on the upswing again in a day or so. Such infrequent low feelings don’t mean that you are clinically depressed.

However, you should be concerned if these depressed feelings persist for two weeks or more. The Mayo Clinic explains that this is more than just melancholy; you can’t just snap out of it. Here are some of the warning signs of a depressive episode:

Feeling sad, empty, hopeless, or crying a lot
Outbursts of anger and constant irritability over minor things
Loss of interest in things you once enjoyed, like hobbies
Restlessness and anxiety
Extreme exhaustion, low energy, a lack of motivation
Changes in sleep patterns, such as sleeping too much or not enough
Changes in eating habits, like overeating or ignoring the food. These will also bring changes in your weight.
Difficulty concentrating and frequently distracted
Moving and thinking slower than usual
Persistent feelings of self-loathing, worthlessness, and guilt
Frequent obsession with death, suicide, and suicidal ideation
Unusual and unexplained aches and pains

Four Part Program to Beat Depression

Do you recognize any of these symptoms, and have they persisted longer than two weeks? Depression is one of the most common mental illnesses and perhaps the easiest to treat. You needn’t remain in a state of misery because there’s hope.

The earlier you start building your defense, the easier it will be to overcome it. You’ve already taken the most challenging step and admitted that you need help. Here is a four-part program that you can use to beat depression and feel better.

1. Don’t Ignore Your Depressed Feelings

For generations, society has discouraged people from showing their feelings. They considered such displays as a sign of weakness, especially for men. If you felt hopeless or sad, you were expected to ignore it and go on as usual.

Keeping a stiff upper lip may seem brave, but it can have negative consequences in the long run. A study published by the National Library of Medicine demonstrates the link between emotional suppression and adverse effects on memory.

According to UCLA-Berkeley, hiding your feelings may lead to coronary disease, high blood pressure, and some forms of cancer. Repressing your emotions may only make symptoms of anxiety and depression worse. Is the façade worth the risks to your physical and mental health?

Just because you act like nothing’s bothering you doesn’t mean it will go away. It’s like turning all your faucets on full blast and expecting your house not to flood. How can you healthily cope with your emotions?

One way to beat depression is to learn how to show your emotions. Instead of hiding behind a smiley face, it’s okay to admit that you are sad or depressed. Being honest with yourself may bring a sense of relief.

For example:

Things at home and work are going relatively well, and your stress levels are average. However, you feel depressed, and you don’t know why. You don’t want your family, friends, and coworkers to worry, so keep it to yourself.

Instead, allow yourself to become aware of your emotions. Are there any difficult circumstances in your life that you choose to ignore? Maybe you have some issues in the past that you need to address.

Have you felt more lethargic lately and can’t seem to get motivated? Perhaps you’ve been short with people and feel like you can’t stand yourself. These uncharacteristic actions probably have an underlying cause.

Remember that it’s okay not to be okay sometimes. People don’t expect you to be all smiles and laughter every day. Not only is it okay to admit that you’re feeling down, but it can be a step toward healing.

2. Accept Your Depressed Mood for What It Is

It’s often human nature to want to sugarcoat how you feel and deny that you have depression. You may even be disappointed with yourself because you think you aren’t strong enough to face it. Another coping skill to beat depression is to accept your low mood for what it is.

Don’t beat yourself up and think you are “less than” because you’ve been down lately. It’ll only make you feel worse and intensify your symptoms. Please acknowledge that you’re depressed and will do something about it.

For example:

You’ve felt blue for the past few days and shrugged off your moods. Your partner and one of your fellow employees have noticed and shared their concerns. They say that you just haven’t been yourself lately.

Instead of changing the subject, you can beat depression by admitting that your moods are down. They’ll probably offer you a compassionate listening ear. You’ve identified your depression, and now you want to know why you feel this way.

3. Do Some Serious Soul Searching

Let’s face it; everybody has an occasional bad day. You argue with your partner during breakfast. Someone cuts you off in a traffic jam, and you’re late for work. These stressors aren’t challenging to identify as culprits for your low spirits.

However, some bouts of depression aren’t that simple to find. These are the ones that last for days or weeks at a time. You may think everything is fine, yet you feel like you are sinking in the quicksand of despair.

Soul searching is another one of the best depression coping tools. Look at yourself in the mirror and open your heart. The vulnerability may feel uncomfortable, but it’s an ideal way to understand yourself better.

Example 3:

Think of this best depression coping tool as spiritual self-care. Don’t be afraid to be brutally honest with yourself. Here are six questions to ponder in your mind or even aloud:

Do you have any repressed emotions weighing on your mind?
Is your life dull, and do you crave a change or variety?
Do you feel stuck in a toxic personal or professional relationship and don’t know how to exit?
How are you hindering yourself from realizing your dreams?
Have you set appropriate boundaries for yourself and others?
What do you need to bring more joy into your life?

These are difficult questions, and you may not like the answers. However, self-reflection and genuineness are good ways to beat depression. You can also do some of this self-care work by journaling, meditating, or practicing mindful breathing.

4. Be Compassionate with Yourself

Since you’re striving to be more honest with your thoughts and feelings, consider how you treat yourself. How many people would you have in your circle if you treated them the way you do yourself? If you admit that there would be few, then it’s time to make some positive changes.

Have you ever paid attention to the conversations in your mind? Analyzing your self-talk can be another way to beat depression. You might be shocked when you constantly realize the negative comments you throw at yourself.

Often, people internalize negative statements others have made about them. It can play in a continual loop in your mind until you begin to believe them yourself. Maybe your mind whispers that you’re not enough: not attractive, not thin, not successful, or not intelligent.

These false beliefs can be so ingrained in your subconscious that they can become self-fulfilling prophecies. According to the law of attraction, whatever affirmations you send into the Universe will return. So, negative affirmations will only bring more negativity into your life that won’t stop until you change your mindset.

For example:

When you hear your brain buzzing with negative self-talk, stop it in its tracks. To beat depression, you must turn these mean-spirited statements into compassionate ones. It takes work to overcome years of abusive self-talk, but you can do it with practice and determination.

Change your “not enough” into “more than enough.” Tell yourself that you are beautiful, intelligent, successful, and worthy of love and respect. Refuse to allow anyone in your life who disagrees with your affirmations.

Final Thoughts on the Four-Step Program to Beat Depression

You may have unhappiness and feel despair, but you don’t have to stay this way. Consider trying these things to beat depression and help you fight and win. You can walk out of the shadows and see the sunshine again.

Science Explains Why You Need Daily Exercise

September 27, 2023 by Lakeisha Ethans

It’s not uncommon for people to dedicate only a few days to exercise. After all, not everyone has the time and energy to go to the gym every single day. Some people choose a workout twice or three times a week, trying to go all out to make up for the days they’re not present. It’s even more probable that you only work out one group of muscles daily to give yourself rest time!

Of course, different things work for different people, and you’re completely welcome to do workouts in this manner. But if you’re pushing yourself to go to the gym for results, the truth is that you may not need to do this. Instead, you may be better off doing simple, short exercises at home every day instead of forcing yourself to do something you find too tedious and unsustainable.

This isn’t to say that discipline isn’t necessary or to discourage other exercise methods. It’s merely an alternative for those who aren’t fond of typical gym routines or spend time working out excessively once or twice a week. As it turns out, you’re most likely to benefit from daily, simple, small exercises.

But how does that work? Is that possible? The answer is yes, and it’s all backed by research! Here’s how a recent study explains how often you exercise and, most importantly, not how hard or intensely that workout is.

1. The Study

The study we’ll be discussing is entitled “Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week.” It was published in the Scandinavian Journal of Medicine and Science in Sports, a peer-reviewed journal, in July 2022.

This study sought to discover whether brief, short exercise periods five times weekly may provide superior results to one single prolonged exercise session each week. This was done with arm-resistance exercises performed at maximum strength. Participants were divided into three groups:

A 6 x 5 group. This group performed six arm resistance contractions for five days weekly.
A 30 x 1 group. This group performed one arm resistance contraction for one day weekly.
A 6 x 1 group. This group performed six arm resistance contractions for one day weekly.

The results were simple and clear. The 6 x 5 group gained muscle thickness and strength by the end of the study’s duration. The 30 x 1 group only built muscle thickness by comparison and did not build strength. The 6 x 1 group, as likely expected, did not show any signs of improvement.

While this study is specific to high-intensity strength training, it’s somewhat accurate. Consistency is most important when it comes to exercise, and even doing a little bit every day is better than having several-day stretches of nonactivity. However, the best exercise to apply this principle is strength training performed with maximum effort.

2. Can These Findings Be Applied?

This study focused on precise parameters, which can raise questions about its real-world and practical feasibility. The truth is that while it can and should be applied to exercise principles, the study’s findings should be taken with a critical eye and balanced with other rationales. Here are some factors to keep in mind:

· True Maximal Effort

Maximal effort means your muscles must work as intensely and hard as possible. Six contractions at this powerful extent are sufficient to apply the aforementioned study’s findings. Still, you must be sure you’re forcing the muscle to do its absolute best.

· Lack Of Ways To Measure Effort

Unfortunately, for the study’s purposes, using an isokinetic dynamometer was central to the assurance of maximal strength. Unfortunately, this is quite unfeasible for most people, as that’s an expensive and specialized piece of equipment!

· Soreness

Such extreme pushes of muscles can cause significant soreness and may be a deterrent for those who want to do this regularly. It can also pose a risk of injury for those with disabilities or prior sprains and breakages.

The good news is that it’s highly likely that the principle of frequent, intense exercise as a better option than inconsistent workouts is still sound. You can apply these findings to various resistance and strength exercises. The critical part is the finishing contractions of these exercises or their eccentric portions.

But what do we mean by “eccentric”? To better understand this, here’s an explanation of the format of a strength training exercise. There are three primary phases in each exercise of this variety, namely:

· Concentric

This first phase is about shortening the muscle you’re targeting and contracting it as far as necessary to overcome resistance or gravity.

· Isometric

This second phase is the transition phase, where your muscle remains stationary after entering a concentric position.

· Eccentric

This final third phase is when you lengthen the muscle while bearing the load from the concentric phase, and you bring that load back to the starting position to repeat.

Eccentric phases are the point where you lengthen your muscles to their peak. To achieve maximal effort here, you should slow down the return of your muscles to their initial positions. This increases the intensity of the exercise and provides significant benefits to muscle and strength gain, even when done for only short periods of time, five times a week.

3. How To Maximise The Benefits Of Frequent, Short Exercise Sessions

If you’re aiming to focus on frequent and consistent but ultimately brief periods of exercise, you’ll have to ensure you’re getting the most out of the effort. Doing this incorrectly may prevent you from gaining the muscle strength and thickness that you’re hoping for. As such, you must ensure that your exercise allows you to reach your goals. Here are some tips for this purpose:

· Choose The Correct Difficulty

At all times when performing strength training, you need to be choosing a challenging weight. Even when not aiming for maximal effort, the weight has to be sufficiently heavy that you can’t perform over twenty reps with the weight. Opt for something even more challenging for these short, frequent exercises. Ensure you’re careful – excessively heavy weight can cause injury, even when you have a spotter. Regularly check your difficulty as the weeks progress, as you’ll likely need to increase weight often.

· Choose Good Exercises

According to studies, isolation and compound muscle-building exercises focus on a specific range of muscles, respectively. Each is practical for building muscle quickly. You’ll probably want to get a good mix of both types of exercises into your routine for good long-term results. Simple things like bicep curls and isolated movements are excellent for specific work, but pull-ups and back squats for compound muscle workouts are also fantastic. Try a few options and see what works best for you!

· Take Rest Days

There’s a reason that, even during the study, the maximum amount of times the exercise was done was five days a week. This is because the human body benefits tremendously from various forms of rest for all functions, and exercise is no exception. Proper muscle repair, which builds muscles to new thickness and strength, requires multiple processes, such as protein synthesis. Most of these take a good amount of time to be kicked into gear, with studies showing that the minimum is twelve hours for some. This is why you should take a rest day after every three or four days of consecutive, back-to-back exercise. This will ensure that you’re not overtraining and that your body can build itself well.

· Eat Well

When exercising, it’s tempting to apply the rules that diet culture has imposed on us. But eating well is quite essential for ensuring effective results. So, whether you’re looking to build muscle or get fitter in general, you should make sure that you consume enough protein for muscle repair, enough carbohydrates for energy, and enough healthy fats for health and satiety.

If you’re focusing on muscle growth, you should eat about 1.6 grams of protein per pound of your body weight. You’ll also likely want to seek out healthy cutting and bulking processes if long-term, serious muscle gain is your goal. However, you may have trouble reaching huge goals with only short sessions, even when they’re done frequently.

Final Thoughts On The Importance Of Exercising Often

Effective exercise doesn’t have to be complicated. For example, you can gain benefits from simple daily training with minimal reps. However, suppose you can dedicate your total effort and maximum energy to just ten minutes of certain workouts. In that case, you’ll be impressed by how much strength you can gain consistently, feasible, and sustainably.

You are, of course, always welcome to up the ante and do bigger, more intense workouts. After all, it’s not necessarily the intensity of the exercise that proves most effective, but their frequency. Of course, this doesn’t mean that this will be an easy process, but it will be one that you can feasibly fit into your everyday routine without suffering and losing motivation.

How fast might it take you to gain muscle in this manner? Serious weight training can take months or even years, with healthy eating on the side and intelligent, consistent routines. However, you can expect to gain around 0.5 pounds of muscle growth per month by doing short, intense exercises five times a week. If you take training to the next level, you may gain up to two pounds of muscle growth each month instead.

It’s essential to be patient when working toward a fitness goal. Opting for quick results over consistent, steady, slow progress is usually how you create unsustainable workout practices. Instead, work on consistency, self-discipline, and regularity before going for anything big. Even just two pounds of muscle per month can net you a whopping 24 pounds of growth per year, which is quite impressive!

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