Patellar Fracture: Scientific Exercise for Faster Recovery

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When a patient experiences symptoms of a patellar fracture, they should immediately stop moving to avoid further injury to the fracture. Generally, treatment refers to non-surgical methods, where the patient needs to use a cast or brace to immobilize the injured leg for about 4 to 6 weeks.

Whether conservative or surgical treatment is chosen, medication is typically involved. It’s rare to treat fractures with just medication alone. While medications may have some effect, their healing process is slow, and they mainly serve to reduce inflammation or improve blood circulation. However, they cannot ensure that the fracture site will not displace.

If the fracture becomes displaced or is comminuted (shattered), surgical intervention will be required. After the doctor has properly managed and fixed the fracture, the recovery process can begin. During rehabilitation, certain exercises can be done to speed up recovery.

Exercise Guidelines:

  1. Standing position facing a wall, maintain a small arm’s distance. Keep your arm straight forward, resting against the wall. Keep your healthy leg straight, and extend the injured leg outward, then return to the starting position.
    Practice: Repeat 2 sets of 8 reps each.

  2. Standing position with your upper body upright and arms naturally hanging down. Begin stepping up and down a step while maintaining natural breathing.
    Practice: Repeat 3 sets of 30 seconds each.

  3. Standing position, with arms crossed in front of your chest, squat down, then return to standing. During the squat, ensure your knees point in the same direction as your toes. It’s normal to feel slight pain as your knees move, but if the pain is intense, check if your knee alignment or the squat depth is incorrect.
    Practice: Repeat 2 sets of 8 reps each.

The above exercises can improve the stability of the lower limbs and increase muscle strength. Practice them 40 minutes after meals, 2 to 3 times daily. It’s recommended to consult with a healthcare professional before starting these rehabilitation exercises to ensure they are appropriate for your specific recovery progress.

Why does Harison have a place among so many sports brands?

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In the fitness equipment market, fitness bikes, as common aerobic fitness equipment for both home and commercial use, have attracted much attention from consumers. Shuhua and Harison, as well as other well-known brands in the market, each have their own unique fitness bike products. Today, let’s delve into a comparison to see which fitness bike better meets your needs, especially Harison’s Omega X8 Eco fitness bike, and what sets it apart.

1、 Brand strength and reputation
Shuhua is a fitness equipment brand with many years of history and a high reputation worldwide. Its product quality and after-sales service are guaranteed to a certain extent. Harison is also a well-known brand that has won the favor of many consumers with its rich product line and reliable quality. For many years, it has focused on the research and production of fitness equipment and has a good reputation in the international market.

2、 Core configuration comparison
Flywheel: The flywheel of a fitness bike is one of the key components that directly affects the smoothness and stability of riding. Harison’s Omega X8 Eco fitness bike is equipped with a 25 pound rear large flywheel set. A large flywheel can provide more stable inertia during cycling, making the riding process smoother, as if riding outdoors. This experience is incomparable to a small flywheel. For users who pursue a high-quality riding experience, the Harison fitness bike’s large flywheel advantage is obvious.

Resistance system: The resistance system determines the range of exercise intensity that a fitness bike can provide. The Harison Omega X8 Eco fitness bike features commercial grade bi-directional magnetic resistance and a 5-speed braking system. Bidirectional magnetic control resistance can achieve more precise resistance adjustment, whether beginners want to ride easily or fitness enthusiasts pursue high-intensity training, it can be easily satisfied. The 5-speed braking system provides a guarantee for cycling safety, allowing you to adjust speed and stop as needed during the cycling process without worrying about safety issues.

3、 User experience comparison
Seat cushion comfort: The comfort of the seat cushion is crucial for long-term cycling. The Harison Omega X8 Eco fitness bike features high rebound sport seat cushions. This type of seat cushion can better fit the curves of the human body, disperse pressure, and even after long-term cycling, it will not feel too tired, greatly improving the user’s riding experience.
Floor area: For home users, the floor area of a fitness bike is an important factor. The Omega X8 Eco fitness bike has a base area of only 0.67 square meters, which is very space saving. Whether placed in the corner of the living room or in a small bedroom, it won’t take up too much space, allowing you to easily have a dedicated fitness area at home.

4、 Summary
Overall, Harison’s Omega X8 Eco fitness bike has demonstrated significant advantages in flywheel configuration, resistance system, seat cushion comfort, and footprint. If you are looking for a high-performance, comfortable, and space saving fitness bike, then Harison’s Omega X8 Eco fitness bike is undoubtedly your best choice. It not only meets your daily fitness needs, but also brings you a better riding experience, allowing you to enjoy efficient and comfortable fitness time at home.

What are common refined carbohydrates in daily life? How to reasonably consume refined carbohydrates?

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Literally, refined carbohydrates generally refer to processed staple foods made from rice, wheat, and other grains, such as refined rice, white flour, rice noodles, and foods made from these products.

Refined carbohydrates require the removal of indigestible parts of the grain, such as the outer husk, leaving only the digestible portion after processing. The concept corresponding to “refined carbohydrates” is “whole grain foods,” which refers to foods that have not been finely processed or only lightly processed, retaining the full nutritional content of the entire grain. Examples include brown rice and whole wheat bread.

Common Processing Methods for Refined Carbohydrates:

  • Food Breakdown: Removing the external bran from the grain and grinding it into flour.
  • Extraction: Extracting sucrose from beets or sugarcane to produce table sugar.
  • Concentration: Crushing oranges and removing the water to obtain concentrated juice.

From the entire refining process, the husk, bran, endosperm, and germ of the grain are removed, which also causes a loss of most of the fiber, vitamins, minerals, and proteins present in the grain. The remaining endosperm contains only about 20% of the nutrition found in the whole grain. Clearly, refined processing leads to significant losses in the grain’s nutritional content and bioactive compounds. As a result, the nutritional structure of refined carbohydrates is quite simple, mostly consisting of starch, which primarily provides sugars and energy to the body.

Due to the reduced dietary fiber content and the high starch content in refined carbohydrates, they are rapidly absorbed and digested by the body. After consumption, they can cause a sharp rise in blood sugar, which places stress on the pancreas and can eventually lead to pancreatic dysfunction.

Carbohydrates, as one of the “three macronutrients,” are essential for human life processes. Whole grain foods retain the full range of nutritional benefits from the grain. According to the “Chinese Dietary Guidelines,” carbohydrates should make up 50%-65% of daily energy intake, with whole grains recommended to constitute 1/4 to 1/3 of this. Adults should aim to consume around 50–150 grams of whole grains per day.

Substitutes for Refined Carbohydrates:

Refined Carbohydrates Substitute
Bread Whole wheat bread
Freshly squeezed juice Fresh fruits
White rice Brown rice, whole grains
Breakfast cereal Pure oats

To ensure proper carbohydrate intake, it’s important not to rely solely on refined carbohydrates. Instead, combine refined staples with whole grain foods. In addition to rice and noodles, include appropriate amounts of potatoes, oats, mixed beans, and other whole grains in your diet to avoid excessive intake of low-quality carbohydrates.

Excessive or insufficient carbohydrate intake can both harm your health. The safest and healthiest choice is to balance the consumption of coarse grains. Consider applying some of the above suggestions to potentially improve your current health status.

The Benefits of Elliptical Machines: 5 Reasons to Use

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The benefits of elliptical machines are well-known among fitness enthusiasts, offering a full-body workout that is both effective and gentle on the joints. For anyone looking to improve cardiovascular health, burn calories, or tone muscles, the elliptical machine is an excellent choice. It engages both the upper and lower body, allowing for a dynamic workout that builds strength, endurance, and coordination.

Unlike running or jogging, which can be tough on the knees, elliptical machines provide a low-impact exercise that minimizes the risk of injury. Whether you’re new to fitness or a seasoned pro, incorporating an elliptical machine into your routine can offer significant benefits without putting undue stress on your body. In this article, we’ll dive deeper into why elliptical machines should be part of your fitness regimen, with a special focus on the Harison HR-E305Tech Mini Elliptical Machine and how it can enhance your home workouts.

Part 1: Top Benefits of Using an Elliptical Machine

Elliptical machines offer a range of benefits that make them a must-have in any home gym. Here are some of the top reasons why you should consider using an elliptical for your workouts:

  1. Low-Impact Cardio: One of the primary benefits of using an elliptical machine is the low-impact nature of the exercise. Unlike running, which can be harsh on the joints, especially the knees and hips, elliptical machines provide a smooth, fluid motion that significantly reduces the risk of injury. This makes it an ideal choice for people with joint issues, those recovering from injury, or individuals seeking a gentler workout routine.
  2. Full-Body Workout: Elliptical machines are unique in that they engage both the upper and lower body simultaneously. The handlebars allow users to push and pull, activating the muscles in the arms, shoulders, chest, and back, while the motion of the legs works the quadriceps, hamstrings, calves, and glutes. This full-body engagement leads to better overall muscle tone and helps burn more calories than lower-body-only exercises.
  3. Improved Cardiovascular Health: Regular use of an elliptical machine can greatly improve cardiovascular health. The rhythmic nature of the movement increases your heart rate, providing a solid cardio workout that strengthens the heart and lungs. This can lead to better endurance, increased stamina, and a lower risk of heart disease and high blood pressure.
  4. Calorie Burning and Weight Loss: Using an elliptical machine is an excellent way to burn calories and lose weight. The combination of aerobic exercise and muscle engagement leads to a higher calorie burn compared to traditional walking or running on a flat surface. As a result, elliptical machines are a popular choice for those looking to shed excess pounds while toning muscles.
  5. Convenience and Versatility: Elliptical machines are versatile, offering a range of resistance levels and workout programs to suit various fitness levels. Whether you’re looking to perform a light cardio session or push yourself with an intense interval workout, the elliptical machine can accommodate your needs. Additionally, many modern models, like the Harison HR-E305Tech Mini Elliptical Machine, come equipped with digital displays that track your progress, helping you stay motivated.

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Part 2: Elliptical Machines vs. Other Cardio Machines

While there are many options available for cardio workouts, elliptical machines have a distinct advantage over other machines like treadmills, stationary bikes, and rowing machines.

  • Treadmills: Although treadmills provide an excellent cardiovascular workout, they can be hard on the joints due to the repetitive pounding motion. Elliptical machines, by contrast, reduce this impact while providing a similar calorie-burning effect.
  • Stationary Bikes: Stationary bikes are also low-impact and focus on the lower body. However, they lack the full-body engagement of elliptical machines, which incorporate both the arms and legs into the workout.
  • Rowing Machines: Rowing machines provide a full-body workout, but they require proper technique and can be difficult for beginners to master. Elliptical machines are generally easier to use and provide a smoother workout experience.

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The Benefits of Elliptical Machines: 5 Reasons to Use

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When it comes to investing in fitness equipment for your home, a treadmill is often at the top of the list. With so many options available, finding the best treadmill for home in 2025 requires understanding your specific fitness goals and space constraints. Whether you’re training for a marathon, looking to incorporate more cardio into your routine, or simply want a convenient way to stay active indoors, selecting the right home treadmill can make all the difference.

In this article, we’ll explore a variety of treadmills that stand out in terms of performance, durability, and features, from basic models to high-end options. Plus, we’ll dive into how the best treadmills are evolving with the latest technology, offering smarter workout options, sleek designs, and enhanced user experiences for both seasoned runners and beginners alike.

Part 1: Top Features to Look for in a Treadmill for 2025

When shopping for the best treadmill for home use in 2025, it’s important to prioritize features that align with your fitness goals.

  • Motor Power and Performance: A treadmill’s motor is one of its most critical components. For most users, a motor with a power range between 2.5 to 4.0 horsepower (HP) will offer reliable performance. A higher HP is especially beneficial for runners or those who plan to use the treadmill for extended periods.
  • Deck Cushioning and Shock Absorption: Long-term running on hard surfaces can strain your joints. Look for treadmills with cushioned decks that provide a comfortable surface to run on. High-end models will feature advanced shock absorption systems, which help minimize impact on your knees and hips.
  • Incline and Speed Settings: The ability to adjust the incline and speed of your treadmill allows you to mimic various terrain and vary your workouts. For runners, this is particularly important to simulate hills and increase intensity. Many modern treadmills also include automatic incline adjustments that can increase during your workout to simulate uphill terrain for a more challenging experience.
  • Built-in Technology and Connectivity: Advanced models now come with integrated screens and pre-programmed workout routines. Some even offer smart technology like heart rate monitoring, built-in fitness trackers, and app integrations. If you’re into virtual running or want personalized training programs, consider models that include interactive touchscreens with access to popular fitness apps like Peloton or Zwift.

With these features in mind, you’ll be able to find the best treadmill that not only fits your home gym but also supports your fitness journey in 2025.

Part 2: Harison Treadmill: Affordable Quality with Advanced Features

For those seeking a high-quality treadmill at a budget-friendly price, the Harison T101eco Treadmill is a standout choice for 2025. Combining affordability with performance, this treadmill is perfect for both beginners and those with limited space in their home gym.

Key Features:

  • Motor and Performance: The Harison T101eco is equipped with a 2.5 HP motor, ensuring smooth and quiet operation for walking, jogging, and light running. It’s ideal for users who want a reliable machine for regular cardio workouts without the premium price tag.
  • Space-Saving Design: This treadmill is foldable, making it a great option for small spaces. When not in use, you can easily store it away, which is perfect for apartments or homes with limited room for bulky equipment.
  • User-Friendly Console: The simple yet effective console includes essential features such as speed controls, incline adjustments, and built-in workout programs to help you stay on track with your fitness goals. It’s intuitive and easy to navigate, even for first-time users.
  • Quiet and Comfortable: The T101eco’s deck is designed to reduce impact on your joints, providing a comfortable surface for walking or jogging. Its quiet motor allows for a peaceful workout experience, even during early morning or late-night sessions.

Whether you’re just starting your fitness journey or need a solid treadmill for regular cardio, the Harison T101eco offers everything you need in a home treadmill at a fraction of the cost of high-end models.

KNOW MORE ABOUT HARISON T101eco TREADMILL

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Part 3:  Other Treadmills for Home Use in 2025

1. NordicTrack Commercial 1750: The NordicTrack Commercial 1750 remains a fan favorite, known for its durable design and advanced features. It boasts a 10-inch interactive touchscreen, iFit membership integration, and a 3.75 CHP motor, making it ideal for both walkers and runners. It also includes an impressive incline range of -3% to 15%, providing excellent options for varied training.

2. Sole F80 Treadmill: For those looking for a more budget-friendly option, the Sole F80 offers great value without compromising on quality. With a strong 3.5 CHP motor, easy-to-use console, and a foldable design, this treadmill is perfect for users with limited space. Its sturdy frame and large running surface make it a top choice for serious runners on a budget.

3. Peloton Tread: For fitness enthusiasts who love the community aspect of their workouts, the Peloton Tread is a stellar choice. The 32-inch touchscreen delivers live and on-demand classes that provide an immersive fitness experience. The high-definition graphics and smooth, high-performance build are designed for serious runners who enjoy pushing their limits.

These models represent some of the top competitors in the treadmill market for 2025, each catering to different needs and budgets.

Part 4: Conclusion

When choosing the best treadmill for home in 2025, it’s important to consider factors like motor power, design, and the specific features that will benefit your fitness routine. For those who want a feature-packed, high-performance machine, models like the NordicTrack Commercial 1750 and Peloton Tread are great choices.

However, for those on a budget who still want quality and reliability, the Harison T101eco Treadmill is an excellent option. Its affordable price, compact design, and solid features make it a standout choice for home users looking to stay fit without breaking the bank. Whether you’re running, walking, or just getting started with cardio, the right treadmill will help you achieve your fitness goals while enhancing your home workout experience.

Can exercise also be done during pregnancy? Recommendations for exercise equipment during pregnancy

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If you want to recover quickly after giving birth, you need to start preparing during pregnancy~Using some fitness equipment to assist in exercising during pregnancy is beneficial for both pregnant mothers and children.

01The benefits of exercising during pregnancy

1. Can maintain or improve physical fitness and cardiovascular function. Strengthen physical and mental health.

2. Avoiding rapid weight gain during pregnancy and preventing and reducing discomfort during pregnancy, such as lower back pain and back pain. Controlling weight during pregnancy is also more beneficial for faster recovery of body shape after childbirth.

02 Recommended exercise equipment for pregnancy

Starting from mid pregnancy, the embryo gradually stabilizes, and if there are no exercise restrictions, the pregnant mother can start exercising. If pregnant women do not have a foundation in exercise, they can start with the most basic exercise and gradually increase the intensity of exercise. Pregnant women with a foundation in sports can engage in slightly high-intensity exercise and choose according to their own situation. For example, exercise bike exercise。

Yoga balls, yoga mats, yoga bricks

These three are the most commonly used and basic equipment in maternal fitness exercises. Many movements will use these equipment. For example, sitting with a ball, buttock bridge, squatting against the wall, and other movements.

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elliptical machine

If pregnant women have a foundation in sports, they can try using an elliptical machine for exercise. The elliptical machine can increase the intensity of exercise without causing damage to the knees. The intensity and duration of exercise can be controlled according to oneself, and it is also a very suitable device for pregnant mothers to use.

Exercise bike

exercise bike is in a fixed position and will not cause rollover or road bumps like a bicycle. For pregnant mothers, it is completely possible to achieve fitness goals through exercise bike during pregnancy. Practicing construction vehicles can also achieve the effect of controlling weight during pregnancy, allowing for reasonable weight gain and quick recovery of natural body shape after unloading.

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During pregnancy, it is important to avoid intense sports such as basketball, skiing, surfing, and activities involving jumping. If you want to recover quickly after childbirth, you need to exercise more during pregnancy. good exercise bike a very high household usage rate and can continue to be used even after giving birth. To regain your prenatal figure, hurry up and get moving~

exercise bike must see for newcomers

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exercise bike exercise are the first choice for home fitness, convenient and fast, do not take up space, and have a very good weight loss effect. However, improper use of exercise bikes can easily cause physical injuries.

(1) Knee injury
As a relatively low impact sport apart from jogging, although exercise bike exercise are considered gentle, they can easily accumulate minor injuries and cause significant knee damage due to many drugs repeating the same action multiple times. Statistics show that after riding a bike for an hour, the pedals need to be pressed approximately 5000 times, which is equivalent to the knee joint bending and straightening 5000 times in one hour. Due to the repeated circular movements of the legs during the cycling process, it is easy to cause excessive weight on the cartilage in the knee joint and damage it. Moreover, during cycling, sudden braking, acceleration, and stopping also exert significant pressure on the knees.

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(2) Legs becoming thicker
Exercise bikes provide comprehensive training for our quadriceps, gluteus maximus, gluteus medius, soleus, and gastrocnemius muscles in the thighs, calves, and calves. When it comes to clarity, exercise bikes can indeed have a good shaping effect on these muscle groups, enhancing lower limb muscle strength. However, for some sports novices with high levels of lower limb fat, the increase in leg muscles may to some extent lead to thicker legs.

(3) Overlapping upper limb movements is prone to injury
Currently, many fitness bike training courses incorporate some upper limb training exercises. However, from a professional perspective, combining upper and lower limb movements can actually reduce efficiency and calorie consumption. So, swinging the upper body during exercise bike training is not only counterproductive, but can also harm the body in the long run, posing a safety hazard.

It is necessary to adjust several positions before training exercise bike for the home, especially the height of the seat, the height of the handlebar and the sequence of the seats.

Adjust the seat height so that the highest point of the seat matches the horizontal height of the thigh lift. Adjust the handlebar height to match the seat height. Note that if the trainer is pregnant or has health issues such as back strain, the handlebars should be further raised.

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Seat front and rear positions. When adjusting the front and rear positions of the seats, it is best to get in the car for debugging. Firstly, with the buttocks at the furthest end of the seat and the foot at the lowest point, place the heel on the foot to allow the leg to straighten or slightly bend. Next, keep the foot pedal at its lowest point, place the forefoot on the pedal, and make the knee joint curve between 23-35 degrees. Finally, place the foot pedal horizontally and check if the knee joint and the middle of the foot pedal are in a straight line.

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Any sport can cause knee strain. So before exercising, we must do warm-up stretching exercises and master the correct exercise posture.

After reading the above, I hope it can help you use the fitness bike correctly and exercise happily~

All Dry! Low Back Pain Treatment Mini-Class

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Most people for chronic pain most people choose to silently endure, a bear is years. In fact, daily can prevent back pain you know?

The very effective and not too costly program is well worth trying for everyone, and that is exercise. If you don’t want to be tortured by back pain all the time, it is best to think of a way to move up. I teach you 3 actions to save your “old waist”.

01 Counterpoint Breathing

Action Breakdown: 1. Lie on your back, let the waist close to the ground, feet to the chair 2. Then the back side of the legs, legs press the chair (pay attention to the knees do not bend) 3. The whole time to maintain abdominal relaxation breathing: natural breathing

02 Single Leg Back Bridge

1, lie on your back and bend the knee, lift one leg 2, the other leg stomps the ground to lift the buttocks off the ground 3, exhale and lift upward, inhale and drop 4, repeat the exercise breathing: exhale upward, drop and inhale

03Stand up and sit down.

1、Standing posture, keep the abdomen tight 2、Inhale while sitting backward on the chair, exhale and stand up 3、Don’t sit down completely in the process of action, the buttocks lightly touch the chair to stand up 4、Legs abdominal force to keep the waist stable, reduce the waist bending 5、Inhale to sit down, exhale and stand up, pay attention to the knee toward the toe direction in the course of the action, repeat the exercises

04 Split Legs and Pointed Feet

1, slightly squat standing, elastic band set above the knee joint, keep your feet parallel 2, the center of gravity falls on the front leg, pull back one side of the foot, toes pointing to the ground 3, repeat the point of the foot, pay attention to the knee during the action toward the direction of the toes, even breathing, repeat the exercise

Many people in no movement before they like to tangle what they should do sports, and time is in such a tangle in vain, so do not be afraid of wolves and tigers, there is no exercise habits of people are always torn in the end to do which kind of exercise, and time is in such a tangle in vain. In fact, as long as the movement, it is better than lying down tangled.

Theoretically, the best exercise program should be a combination of strength training + cardio + flexibility exercises. Not only is it useful for back pain, it’s great for overall health. But you never know which one will work best for you until you actually start trying it. Change into your workout clothes now and start trying.
PS, even if your back pain is completely gone after a few months of serious exercise, keep the exercise habit going, and pay attention to the way you stand and sit, the way you carry things, the way you pick things up, the way you take care of the baby and breastfeeding …… Protect that fragile back of ours!

 

Teach you to differentiate between five common types of shoulder pain and find the right problem to solve it faster

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Frozen shoulder only accounts for 15% of shoulder pain diseases, that is to say, 85% of shoulder pain is due to other diseases, shoulder pain don’t let frozen shoulder take the blame again, today I take you to distinguish between different shoulder pain because of what!

01 What are the causes of shoulder pain

1. Frozen shoulder pain manifestation: light during the day, heavy at night, upper limb limitation, generally can be self-healing. Frozen shoulder is generally categorized into acute and chronic phases. Acute frozen shoulder is mostly caused by cold shoulder, the initial performance is paroxysmal shoulder pain, and then the pain gradually intensified to dull sensation, characterized by daytime is relatively mild, night pain is obvious. In the chronic period, the pain will gradually reduce, or hours, but the shoulder joint will be more stiff.
2. Rotator cuff tear pain manifestation: the upper extremity activities are not limited, not self-healing. Rotator cuff tear patients will have shoulder pain and lifting weakness, and the biggest difference with frozen shoulder is that rotator cuff tear patients’ shoulder joint activities are not limited, and they can lift their hands above their heads with the help of external force.

3. Calcific tendonitis pain manifestation: severe pain, inflammation manifestation, upper limb activity is not limited. Calcific rotator cuff tendonitis is not well known but is a common factor leading to shoulder pain. Calcific rotator cuff tendonitis is caused by calcium salts deposited in the rotator cuff, which is usually caused by minor trauma or over exertion. Shoulder pain in patients is often very obvious, and accompanied by redness, swelling, heat and pain and other obvious inflammatory phenomena, but the activities are completely normal, and the pain is aggravated at night.
5. Cervical spondylosis
Pain manifestation: mostly limited neck movement, weakness of the affected side. Among the extra-shoulder factors, shoulder pain caused by cervical spondylosis is the most common. Patients with cervical spondylosis mostly have neck symptoms, often with limited neck movement rather than shoulder, which can be combined with weakness below the elbow joint on the affected side, and some patients have numbness in the fingers, dizziness and other symptoms.

02 Rehabilitation for Pain Relief

Oppositional breathing lying on your back, so that the waist is close to the ground, feet to a chair, and then the back of the legs to force the legs to press the chair (be careful not to bend the knees), the whole time to keep the abdomen relaxed. Keep breathing naturally and hold on for three minutes.

March kettlebell inverted raises lying on your back, keeping your lower back on the floor and your legs bent at 90 degrees at the knees and hips. Hold the kettlebell upside down with one hand, keep it stable, pay attention to the shoulders to the ground, keep breathing naturally, and practice for four minutes.

Stretch Band Report Standing Pose, hold a stretch band in your hand and raise your arms folded in front of your chest. Rotate your arms outward to vertical as if you were raising your hands for a report, breathe naturally, and repeat the exercise for five minutes.

One-knee kettlebell inverted lift one-knee kneeling position, one hand inverted kettlebell, curved arm at 90 degrees, keep stable, keep natural breathing exercises for four minutes.

 

Hungry easily during pregnancy? How to consume diet scientifically

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I believe there are many pregnant mothers will have these troubles, pregnant out of the period after the vomiting, always feel the appetite are particularly good, can not help but want to eat but afraid of losing control of the weight of the baby to grow too big.

01 Reasons why you get hungry easily during pregnancy

1, energy needs increase after pregnancy, pregnant mothers energy needs increase. By the time the mid-pregnancy, early pregnancy reaction hours, the rapid growth of the fetus, the energy required to increase rapidly, this time pregnant mothers will feel particularly easy to hunger.
2, progesterone level changes after pregnancy pregnant mother’s progesterone level rises, progesterone has the role of stimulating appetite. Pregnant mothers with less pronounced vomiting may begin to feel an increased appetite from early pregnancy and become easily hungry.

3, changes in the signal to control appetite our hunger is regulated by the nerve center and the digestive system secretes some signals (neuropeptides), some signals will stimulate appetite, and some inhibit appetite. Normally, these two signals are in a dynamic state of equilibrium as we go through our eating cycles. When pregnant, this balance shifts, with the appetite-stimulating signals prevailing, and pregnant moms will therefore feel hungry more easily than usual.

02 How to Relieve Hunger

1, eat more meals if three meals a day can not satisfy pregnant mothers, you can choose to turn three meals into six meals, additional morning and afternoon meals and night snacks, the time can be flexible according to their own easy to grasp the time of hunger.

2, balanced diet in the intake of food, carbohydrates, protein and fat ratio, the best were 50%, 20%, 30%. You can eat more vegetables, fiber content of food, such as coarse grains, broccoli, etc., their sense of satiety is stronger, can delay the time of hunger.

3, moderate exercise moderate exercise can consume too much calorie intake, but also can increase their own physical quality. Research shows that 30 minutes of light physical activity, such as walking for half an hour after meals, but can reduce hunger.

03 Seek medical attention for any of the following

Generally speaking, it is normal for pregnant mothers to feel hungry and have a strong appetite, but if it is accompanied by the following abnormalities, it is recommended to consult a doctor in time.
1, accompanied by panic, agitation, fear of heat and sweating, weight loss and other symptoms, need to draw blood to check the thyroid function, etc., to exclude the possibility of hyperthyroidism.

2, pregnant mothers eat a lot, easy to thirst, urinate especially, but weight loss, need to check blood sugar and glycated hemoglobin, to rule out the possibility of diabetes.
Pregnant mothers in the process of pregnancy is really very hard, every mother is the greatest!