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Neck, shoulder and upper back stiffness are one of the most common complaints heard by health care professionals on a daily basis.
People want to know how they can reduce upper back, neck and shoulder pain from exercise, poor posture, repetitive motion, and stress.
The best way to reduce this pain is to stretch those areas before working out, between each repetition, and after completing a full days workout session.
Stretching lengthens the muscles and helps to fight against muscle tightness associated with each of the following:
working out
aging
inactivity
However, it is important to only stretch when the muscles are warm, due to risk of tearing the fibers. A good way to warm the muscles before stretching is by getting into a sauna or steam room first, or simply roll up a heat pad (as you would a towel) and applying the heat roll to the back of your neck. Be sure to allow contact to the shoulders and upper back as well.
Stretching Rules to Remember:
Repeat each stretch 2-3 times, holding them for 10-30 seconds per stretch.
Do not stretch to the point of pain.
Breathe freely while stretching.
Do not bounce.
Stretch both sides of the body equally.
Illustration of Super Stretches
According to Really Long Link some of the most effective self-stretches for the upper neck, back, and shoulders are listed below.
1. Neck Side Flexion- lower ear towards the shoulder while facing forward. You should feel the stretch on the opposite side of your neck; return upright then repeat on the other side. For a deeper stretch, lengthen the opposite hand like you are touching the floor with it.
2. Triceps (back of upper arm) Stretch- lift your right arm above you head and gently bend your elbow so your forearm is behind your head, but not resting on it. Gently grasp your right elbow with your left hand. Let your right hand drop to the middle of your shoulder blades. Slightly pull your right elbow towards your left shoulder to deepen the stretch. Repeat on left side.
3. Shoulder (internal rotator) Stretch- Hold a towel between both hands as shown; gently pull the towel upwards with your left hand; feel the stretch in the shoulder of your right arm as this arm is gently pulled further up your back. Repeat for the opposite shoulder.
4. Supraspinatus (top of shoulder blade) Stretch- Cross your right arm in front of your chest, placing your right hand over your left shoulder and keeping your right arm parallel to the ground; use your left hand to push your right elbow gently towards your left shoulder; feel the stretch in the muscle across the top of your right shoulder blade. Repeat for the opposite shoulder.
5. Pectoral (chest stretch)- Place your right hand on a doorway at shoulder height with your elbow straight; move your feet so that you turn your chest and body gently away from your arm; feel the stretch on the right-hand side of your chest and along the inside of your right upper arm. Repeat for the opposite side. (You can also do the stretch with your arm slightly elevated, as shown.)
6. Biceps (front of upper arm) Stretch- Sit on a floor mat with your feet flat on the floor in front of you and knees bent; place your hands flat on the mat behind you, fairly close together, with your fingers pointing away from you. Walk your hands away from your bottom to feel the stretch in the muscles at the front of your upper arms.
7. Upper Back Extension- Sit on a floor mat with your feet flat on the floor in front of you and knees bent; place your hands flat on the mat behind you, fairly close together, with your fingers pointing away from you. Walk your hands away from your bottom to feel the stretch in the muscles at the front of your upper arms.
8. Side Stretch- Stand with your feet shoulder-width apart. Bend your upper body to the right while continuing to face the front and not allowing your hips to rotate; at the same time use your right hand to push your right hip gently in the opposite direction; feel the stretch along the left-hand side of your torso. Repeat for the opposite side.
Fish and shellfish are essential to a healthy diet because they contain high quality protein that is low in fat, and high in omega-3 fatty acids. Fish also contains many essential nutrients that are important to a healthy diet.
Fish has been contributed to improving heart health and the proper growth and development of children.
On the other hand, nearly all fish and shellfish contain concentrated levels of mercury in their bodies known as methylmercury.
Methylmercury is a highly toxic organic compound of mercury.
Fish that are higher on the food chain tend to live longer to accumulate larger levels of methylmercury in their system. This form of mercury is easily absorbed by fish, but slowly excreted.
Methylmercury can be harmful for children, women who are pregnant or becoming pregnant, nursing moms, and for young children.
Mercury affects the human body on a cellular level, hormonal level, and enzymatic levels. Therefore, the term micromercurialism is used to describe chronic low-level mercury toxicity.
The signs and symptoms of mercury toxicity can be vague and non-specific in nature.
SOME PHYSICAL SYMPTOMS OF MERCURY TOXICITY:
Sleep disorders
Irritable bowel syndrome
Autism
Chronic fatigue
Loss of sensation (Paresthesias and neuralgias)
Amyotropic lateral sclerosis
Ankylosing spondylitis
Myasthenia gravis
Vision, taste, smell and hearing disturbances
Vertigo and tinnitus
Multiple Sclerosis
Parkinsons disease
Alzheimers disease
Other dementias
Hypothyroidism/Cold Extremities
Infertility
Poor libido
Impotency
Underactive thyroid
Other Endocrine problem
Hypertension
Fibromyalgia
Rheumatoid arthritis
Gastritis and Colitis
WAYS TO REDUCE EXPOSURE TO MERCURY IN FISH AND SHELLFISH
According to the United States Environmental Protection Agency, By following these three recommendations for selecting and eating fish or shellfish, women and young children will receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure to the harmful effects of mercury.
1. Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.
2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.
o Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, Pollock, and catfish.
o Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.
3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.
Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.
TREATMENTS FOR MERCURY TOXICITY:
General treatment for mercury toxicity is done with the use of charcoal and a cathartic (laxative).
In addition, there are many herbal detoxification programs that are designed to cleanse the body of heavy metals such as excess iron, mercury, aluminum, and lead.
Although the presence of mercury in the body can cause many health issues, Harvard School of Public Health say that health benefits gained from fish outweighs the risks.
According to Maximum Immunity (2009), editors of Prevention Magazine, In fact, (Harvard School of Public Health) their study reported that overall mortality was 17 percent lower among people who ate fish twice a week, compared with people who ate little or no seafood.
Therefore, eating fish and shellfish is well worth the risk of toxicity, if no allergies to shellfish exit.
Nutritionist and colonic therapist recommend regular herbal cleanses that helps the body with removal of mercury and other heavy metals that are absorbed from the atmosphere, drinking water, foods, and body care products (such as deodorant).
In our natural state we as humans emit far infrared energy.
Far infrared energy is simply the thermal radiation emitted by objects near room temperature. It is a red force that can be seen under a microscope.
According to wikipeida.com, typically infrared light is microscopically emitted or absorbed by molecules when they change their rotational-vibrational movements.
Both humans and animals emit far infrared energy. In addition, infrared is also emitted from the suns rays.
The intensity of the infrared energy produced by the body fluctuates constantly. When our infrared energy is high, we feel strong and healthy. When our far infrared energy is low, we are more subject to disease and different illnesses, and tend to age much faster.
By way of conversion, infrared heat penetrates organic substances (like the human body) without changing the temperature of the air in between.
For instance, on a cloudy day when the sun is obscured, we feel cooler all of a sudden, but the surrounding air temperature has yet to be affected.
This is because the clouds blocked the suns infrared rays from penetrating through our bodies. And the effect is that we feel cooler.
The benefits of infrared heat therapy are becoming increasingly popular.
Far infrared heat offers amazing health benefits partially because of its ionizing effects to the water molecules which make up 90% of the human body.
Far infrared steam rooms, saunas and machines activate major bodily functions such as:
Increases circulation without putting a strain on the heart.
Increases oxygen and white blood cell levels in the blood.
Stimulates weight loss by activating mitochondria enzyme activities thus increasing metabolism.
Breaks down cellulite
Stimulates the production of collagen in our bodies.
Reduces the appearance of wrinkles, fine lines, and crows feet.
Helps to reduce toxins through perspiration.
Relieves pain from arthritis, joint aches and pains due to injury, ALS, Lou Gehrig's disease, and Parkinson's disease.
Stimulates connective tissue cells for injury repair.
Increases cellular growth; as well as DNA and protein synthesis for tissue repair and regeneration.
Great for healing burns, scar tissue, and skin problems.
Relieves sore muscles and muscles spasms.
The sun produces infrared energy as well. The infrared energy produced by the sun is a form of natural far infrared therapy.
However, due to the damaging ultra-violet rays from sunlight, and the inability to control outside temperatures throughout the year, it is best to resort to infrared therapy treatments.
Hot Stone Massage is a procedure where heated stones are placed on meridians of the body (sites of the body where several nerve endings meet; which can stimulate the individual system each nerve is connected to).
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According to the U.S. Food and Drug Administration, both saline and silicone gel-filled breast implants may be linked to nearly 60 reports of anaplastic large cell lymphoma (ALCL).
ALCL is a rare yet aggressive type of cancer that makes up only 3 percent of lymphoma cases in adults, according to the Lymphoma Research Foundation
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Regular exercising is one of the healthiest things a person can do for their body. Exercise burns fat, thwarts infectious disease, reduces the risk of cancer, boost immunity, and increases metabolic rates for future fat burning.
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Polycystic ovary syndrome (PCOS) is the number one hormonal disorder for women typically between the ages of 15-44.
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In order to function properly, most people need 7 to 9 hours of sleep a night.
However, studies have shown that people are not getting the proper amount of sleep
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Certainly we have all heard the saying, The human body consists of 75% water. As a result we are advised to drink at least 64 ounces of fluids, preferably water, daily. This is especially important for physically active people, and during the summer season when we tend to perspire more.
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Summer is finally here and it is time for poolside parties, beach vacations and lots of fun in the sun. But we must be careful. As the Ozone layers are slowly fading away overtime; rays from the sun are becoming more and more intensely hazardous to our skin.
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