4 Basic Fundas To Keep Your Life Fit.

                         Currently Health industry is booming. There are so many different equipments/ products are available in market to make self stronger & Healthy. There are also so many shakes/ nutrients concentrated products in the market. Now a days even in 5 mile distance you will get many more Gym or Rehab Centers. Basic question is, though awareness has increased recently then why humans are not healthier than before. Actually statistics proved that though life expectancy is increased recently due to advance medical technologies, but overall health is deteriorated in this Mac world. Morbidity rate is increased.

                      Now you must have got an idea what I am trying to focus here. Its not technologies brings the healthy life. There is one famous saying" How much you live does not matter but How you live that matters." Here I am going to enlighten 4 basic tips to keep yourself healthy.

1) Approach towards Life

                    Though you have a advanced well equipped gym in your house, if you dont have consistent positive effort towards the life then you will not be healthy.At some point in the life it does not matter how much weight your body can lift in workout, but it matters how much stress you can carry optimistically in your mind. If you are healthy mentally then physical health will follow you. Keep yourself open to life & and its new surprises. Surprises could be bad or good. But always remember this time will also go away. It applies to good & bad situations. Keep yourself mentally balanced which will bring patience, consistency& sportsman spirit in your life. Don't get disappoint if you weigh too much today, Dont get frustrated if you have any physical problems today. No body is perfect. No one's life is perfect. So first love yourself & love your life. I am personally trying to use this phenomena on my self. Its hard but don't leave your effort. Once you will learn how to keep your mind healthy then automatically you will love to exercises, follow correct diet and will be able to face any kind of physical problems. Always remember " Think Healthy stay Healthy". Like my page on facebook to get daily motivation for yourself.

 https://www.facebook.com/pages/Think-Healthy-Stay-Healthy/262829943820300

2) Healthy Diet

                    Diet is most important part of our life. Here I want to focus on not only physical healthy diet but also  spiritually healthy diet. what we eat thats how we become. Thats why some of the religions follows food concept. In Buddhism  swami Narayan , Jain, Brahmakumari & many other Hinduism and apparently in some christian religions recommend to avoid  to eat Garlic, Onion & Animal fleshes. In some ways, even currently science also agrees with it. Many of us will argue why to avoid animal fleshes, it has a lot of protein, how can we stay healthy if we dont eat proper protein. But friends let me tell you there are many vegetarian products which has much more protein than animal fleshes. The gold standard measures protein quality by Protein Digestibility Corrected Amino Acid Score( PDCAAS) by this sore it is proven that Soy Protein is the nitritionally equivalent of meat, eggs & which directly assists humans for proper growth. And now Majority from us will argue why to avoid to eat garlic. It actually helps to cure Heart Conditions. But we dont know other side of coin. Science also has proved that Garlic thins the blood which ultimately in a long run inhibits the mental stability on a deep subtle level because the blood flows faster leading to flickering the mind. Tsang-Tsze said that these pungent vegetables contain 5 different enzymes which cause" extra foul odour from perspiration & bowel movements , reactions of repulsive breath and ultimately lead to indulgences, enhance agitations , anxieties& aggressiveness."

If you want to develop your personality not only spiritually but also want to achieve healthiest life style then focus on above mentioned diet. Also avoid to eat excessive sweet, spicy, & sour food. Make sure to have one apple & banana everyday. Remember "One Apple a day keep doctor away".Always monitor what you eat, keep a chart with you. Now a days in this mac world everyone has smart phone. There are so many different applications you can download to keep handy diary for your diet. One of them is " my fitness pal".Note down your diet everyday that way you are always conscious about the calories. We all follows one wrong myth aboutdiet is " IF WANT TO BE HEALTHY OR REDUCE WEIGHT THEN REDUCE EATING." please dont follow this myth. There is no such dieting recommendations from any doctor or nutrients specialist. If you dont take sufficient calories then eventually you will end up with the digestive problems & many more other physical problems.


3) Regular Exercises

                   Devote some time for walking/ jogging or any kind of sports activities. Burn some calories by physical work. Everyday Stretch your each muscles , move your each joints. Do yoga or pranayam. You dont have to spend 2 hours in a gym to be healthy, you need to only work out  ideally for 30-40 minutes 3 times a week. Keep positive attitude while doing exercises. Dont get disappoint if you see slimmer girls & Macho men in the gym. Instead inspire yourself & set a goal to be like them one day. Try to follow regular schedule if possible. Keep the circle who believes in being healthy. Sometimes if you dont have good people or friends around you then your enthusiasm will not stay consistently. So that also matters where you live & which kind of friends you have in surroundings.

4) Reading Good Books

                   Always read something motovational for at least 30 minutes everyday. Words have unbelievable power. Word power can spoil your mood and it can also lift you up. Make sure to make notes in your daily diary while you read books. Because you will not have even hint what you read after an hour. Many of your questions will be answered from good books or blogs. Apply the new knowledge you gained from outside world in your life. It also matters which kind of books or blogs or magazines you read. 30 minutes reading will change your life & will help you to change attitude towards life.

                      If you follow these 4 tips regularly & honestely then you are not far from your healthy life. Only Exercises or Diet or Medications is not going to make your life style Healthy. You also have to learn how to be healthy mentally along with physically. Both are interconnected to each other.

        

Shoulder Rotator Cuff Injury and Rehabilitation.

    Here I will be writing more details about latest protocols for different conditions. Each physical therapist follows the protocols as per they learn from their own experiences. But research studies have established some specific protocols for specific conditions so if one can follow that correctly, will achieve expected result without any fail and extra damage to patient especially traumatic conditions.I have combined the information in such a way that not only physical therapist but everyone can get benefit from my blog. This information will help you take precautions or follow Home exercises. If you  have constant pain while performing these exercises then consult the doctor or physical therapist for further examination.

   Today I am going write about Rotator cuff injury. Shoulder joint is very much unstable joint in our body. Many young athelets are facing multiple problems with their shoulder. One of the most common problem is Rotator cuff injury. It can be misdiagnosed with the impingement syndrom or Periarthritis. And misdiagnosis directly can impact on your treatment & outcome. So Its mandatory to diagnose the problem correctly.

  First you need to understand which muscles are involved in rotator cuff damage. There are 4 muscles  supraspinatus, infraspinatus, subscapularis, teres minor. Any damage to any of the 4 muscles or ligaments which are attached to the shoulder joint called as Rotator cuff injury. Depending on the extent of injury it is divided in four types.

   While providing the treatment to patient always make sure you follow stretching vs strengthening protocol. Both are important equally but both has specific advantages. For the skilled therapy therapist must start stretching exercises at initial stage to prevent ROM restrictions. When RTC injury starts healing process after surgery or even with out surgery, joint is surrounded by inflammatory tissue type cells. The inflammatory tissue cells types contains excess fluid, collegen fibres etc. So in healing process there are chances to develop fibrosis so it is very much essential to start with stretching exercises at very early stage. Mostly therapist concentrate on strengthening exercises after RTC injury and dont focus on stretching exercises. Always take precautions while performing stretching exercises. Dont forget patient has recently damaged his/her RTC muscles/ ligaments. Avoid more than 70 degree flexion and abduction in initial 4 weeks after post op.

  Strengthening exercises should be performed systematically. Each group should be trained individually. Normally therapist strengthens muscles all together  but remember this kind of technique does not give expected results comparing with the exercises are performed individually. For example;
 1) Strengthening exercises Internal Rotators;

       Mostly we only concentrate on shoulder flexors and extensors when it comes to strengthening. We forget to strengthen IR/ ER. Dont forget that your Rotator cuff's action is responsible for not only shoulder stability but also for IR and ER. Subscapularis is responsible for IR. First start with strengthening exercises in supine lying position, then in sitting and later in standing.

2) External Rotator Strengthening; Now concentrate on Teres Minor & Infraspinatus. When you strengthen both IR & ER individually, you reduce the risk of impingement in your shoulder. Shoulder's stability increases. I have posted videos which clearly reflects exercises. If you have constant pain while performing these exercises then consult your Doctor or Physical Therapist for cautious training.

Stretching exercises Of  Rotator Cuff Muscles;

Never forget to do regular stretching exercises of shoulder rotator cuff muscles. Stretching exercises helps to gain end range motion, improve elasticity of muscles and ultimately helps to relieve pain. Always follow stretching exercises before strengthening exercises to avoid risk of injury.I have posted the video about  self stretching exercises specifically to IR/ ER. If you are physical therapist, make sure you teach your patients these exercises as a part of Home Exercises.

If you want to know more in detail then leave a comment here, I will try to assist you.

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