How to Strengthen Your Rotator Cuff for Injury Prevention and Rehabilitation

Chances are if you are at all familiar with your rotator cuff it is because you have injured it at some stage. Unfortunately the group of muscles that make up the rotator cuff are quite vulnerable to injury, especially when subject to sudden stresses and strains that occur in some sports. For example, throwing a ball can be very stressful to the rotator cuff. That being said, it?s not only those participating in sports activities who are at risk of rotator cuff injury ? the rigors of just regular daily activity can also exact their toll on the rotator cuff, especially where excessive repetition is involved.

So how do we avoid injuring our rotator cuff and if it?s been injured in the past then how do we ensure the quickest recovery and minimize the likelihood of injuring it again?

The answer lies in strength. In truth there, are a number of factors but strength is a major factor and the one we will consider in this article. Quite simply: a strong rotator cuff is more likely to withstand the demands of everyday life as well as the exertion of sporting activities. Strong and healthy muscles are less likely to be strained or torn and are more resilient to higher than usual demands being placed on them. Injury recovery will also be quicker.

So how do you strengthen your rotator cuff? The same way you strengthen any muscles: exercise. There are a number of exercises that directly work the muscles of the rotator cuff and one of the easiest and most effective to do is the one I will describe below.

Before we get to the exercise I should insert a quick few words of warning: if you are already suffering an injury you should check with your doctor before performing any exercise that works the injured area. Also, if you feel any pain while exercising then back off a little ? either reduce the weight or resistance you?re using or decrease the range of motion to within pain free limits, or, if neither of these actions eliminate the pain then you should not perform that exercise until you can do it without pain.

With that out of the way, here?s how to perform the exercise:

To exercise the rotator cuff on your right hand side you lie on your left side, on a bench if you have one or otherwise the floor is fine. Position yourself so your upper right arm lies along the length of your upper body and is bent 90 degrees at the elbow to make an ?L? shape with your forearm resting across your body. Place a folded up a hand towel and position it under your right elbow so your upper arm is supported and is parallel to the floor. This is the starting position.

Take a very light dumbbell (it is essential to start with a very light weight especially if recovering from an injury) and as you exhale slowly and deliberately rotate your forearm to a vertical position all the while keeping your elbow resting on the towel and your upper arm along your body. So the finish position has your upper arm along your body and your elbow still bent at 90 degrees with your forearm vertical and your fist pointing at the roof. Lower slowly and repeat for at least 12-15 repetitions for each set.

This is just one simple exercise, easily and comfortably done by anyone, that will increase the strength of your rotator cuff. With a strong rotator cuff you will be less likely to injure it and more likely to recover quickly if you do happen to sustain an injury to the cuff. You can also use this exercise as part of a post-injury rehabilitation program but be sure to do so only under the advice of your doctor or physical therapist.

Sean Jacey is a former personal fitness trainer who developed his own powerfully effective method of healing rotator cuff injuries after his physiotherapist told him she was unable to help him further with his chronic shoulder injury. Sean's website is RotatorCuffRemedy.com where you can find out how to heal your rotator cuff injury easily and effectively.

Returning To The Work Force After An Injury - Occupational Rehabilitation

Injuries can be common at the workplace. For anyone getting injured, a common worry is the ability to continue working at the specific vocation. For employees, the main anxiety is about getting back to work as soon as possible as well as being seen as a productive and contributing member of society.

Occupational therapy can also help one regain emotional stability and allay fears about getting laid off. In addition, occupational therapy can help the patients determine if they need to look for another job should the extent of the injury be too serious and to prepare the patients emotionally and mentally for the new jobs.

Depression and a sense of worthlessness is common among those who have had been injured and recuperating for a long time. Work allows one to feel fulfilled and productive; and when one does not work for an extended period of time, their self esteem maybe severely affected. Occupational therapy can help address this problem and restore the sense of self worth and confidence. Doctors and qualified professionals are able to determine if a patient should seek alternative occupational direction should the injury or illness necessitate the change.

For serious injuries, once the patient is out of the critical stage, occupational rehabilitation can begin soon after. Doctors will analyze the extent of the injury as well as the physiological effects on the patient?s mental health and the impact on the job. The person?s ability to perform the functions of the job adequately will also be measured and the appropriate steps to return the person to the previous condition will be applied.

Individually structured programs are drafted once the need for occupational therapy has been determined. It could focus on regaining physical strength, flexibility or the range of motion once enjoyed by the patient. The therapy could also focus on regaining a previous mental state. It is important to know that any success is not instantaneous. It may take several sessions of occupational rehabilitation, over an extended period of time before positive results may be noticeable. In some circumstances, the person may still need to undergo occupational rehabilitation even after returning to work.

Work is itself, a form of occupational rehabilitation. Those who return to work, even if they do not operate at full capacity, the time needed for full recovery to take place carries on at a faster pace. This is because the person undergoes a mental adjustment when returning to work. This added confidence and a feeling of self worth spurs them on to adapt and motivates their recovery.

Companies are sometimes willing to make adjustments to the persons work environment to accommodate the person when he is undergoing occupational rehabilitation. This is a positive signal to the patient that the company values and appreciates the work the person has contributed to the company.

Moses Wright is the founder of Rehabilitation Program. He provides more useful information on Drug Addiction Rehabilitation and Physical Rehabilitation Therapy on his website. Webmasters are welcome to reprint this article if you keep the content and live link intact.

Rehabilitation - 5 Chiropractor Tips for Runners

For an active person, running is an exhilarating way to get a good workout. Unsurprisingly, a good many fitness buffs swear by their daily runs; both as a form of exercise and a way to clear their head and get grounded and ready for their day. As with any exercise, running demands some planning, and for those under the care of a chiropractor, this actual kind of exercise might require a bit of extra planning. Nonetheless, even a runner who?s never seen the inside of a chiropractor?s office can benefit from a number of chiropractic tips which will them avoid types of injuries that have long lasting effects.

1 Do wear running shoes- do not wear normal tennis shoes or footwear designed for other kinds of athletic activities like hiking, basketball or rock climbing. Chiropractors want every runner to understand the effect that an incorrectly enclosed foot has on leg bones and therefore on the spine; that?s why they caution runners that proper footwear makes a vast difference in your overall health.

2 Move your arms when you run. A beginning runner often does not know they should move their arms in time with the movement of the leg opposite. Experienced runners are very aware that it is this motion which assures the body weight has proper transference.

3 Chiropractors warn against wearing out your running shoes until you need to hold them together with strings and tape. Rather, replace them as the soles wear down. Worn out shoes no longer sufficiently cradle your foot; run down soles make it hard to walk appropriately.

4 Chiropractors are especially determined that you avoid strap-on weights at ankles or wrists. The amount of injuries chiropractors see as a result of runners following in on this fad is sobering. Those who want to exercise with weights, should do it after or prior to their run, never during. Adding weights alters your body?s balance and as your body tries to compensate, damage to your neck and spine can easily be done.

5 Don?t look down while running; instead scan the way ahead of you for any obstacles you may need to avoid, there is no reason to be running with your face down. Failure to look straight ahead so results in straining the neck?s curvature and contributes to back pain, neck pain, and a swarm of other conditions you don?t want.

Chiropractors have much good advice about running; the wise runner who follows these suggestions will avoid the pitfalls and reap the most benefit from their physical efforts.

For more on chiropractor school and Chiropractors in New York visit http://www.medopedia.com.

Veterans Stop Procrastinating: File Your Claim For Vocational Rehabilitation With The VA

OK so you're out of the service, back home and everything is right with the world. Or is it? After a month or so, you're sitting around at home and you realize - you really need to get back to work and make some money- duh. Your significant others are kind enough to remind you of this and your disability severance pay is already running through your budget like water. Now what? Where are all the jobs that were supposed to be there? Where do you start?

One place to begin is the local employment service office. But the jobs there are often low paying and demeaning with a high turnover. Who wants to be an unskilled laborer 40+ hours a week, with no benefits - and work for someone who's never been anywhere or done anything and treats you like a moron? And, forget about medical services for your children or a visit to the dentist. After the work week is done you spend the weekend in pain, nursing your painful back and tend to drink too much as a result.

Alright , so maybe the answer is to find another career - like you were trying to build in the military, until you hurt your back and they forced you out.

A career is much better than a job, since you will obtain job skills that are in demand in the civilian job market, you will generally earn much better income and will very often receive some RESPECT along the way! Another important difference is that you will be using some of your unique strengths and talents again and going to work Monday morning will not be such a dismal experience.

You begin to realize that the ideas and plans you made in the service are not realistic and the job market is nowhere as good as you had hoped. You also begin to understand the handicapping affects of your service-connected disability. Many civilian employers are not enthusiastic about hiring you for any type of physically demanding job, as soon as they see that you were separated from the military, because of fitness for duty standards.

This may be an excellent time to apply for vocational rehabilitation benefits through the VA. You will generally need to have a service-connected disability rating of 20%, or higher from the VA, to qualify for an assessment and determination of eligibility. You can also apply while on active duty, awaiting a separation for disability, or shortly after discharge, by providing medical documentation from the military and requesting a "Memorandum Rating". In this case the VA Rating Specialist does a quick review of your Service Medical Record and makes an unofficial determination that you probably qualify for a 20% or higher rating. This decision in turn, allows the Vocational Rehabilitation Division to work with you, as if you already had your permanent rating. You need to file an application online, or by filling out and submitting VA Form 28-1900. Call toll free 1-800-827-1000, or download online from www.va.gov/vaforms/.

The VA Vocational Rehabilitation Counselor will make a determination that your service-connected disability creates an "employment handicap" for you (or not -you can always appeal, if necessary). This in turn basically means you are prevented from "obtaining or maintaining" suitable employment because of your service-connected disability. What is suitable employment for you? Good question! Basically, it is substantial (skilled) employment which is consistent with your "demonstrated" interests, aptitudes and abilities and for which there is a job market. The VA will evaluate interests, aptitudes and abilities through your military training and employment; through your civilian education and employment history; and through standardized testing.

It may be that you have done a great deal of soul searching and know exactly what you'd like to go into, or get training for. Or it may be that you haven't got a clue - either way, you can get assistance towards defining a new career goal, as well as possible funding for further education, or career training. The VA is also able to provide direct employment assistance if it is felt you already have marketable job skills, but you have a need for some direct assistance ( ie. resume, etc).

Finally, you need to be realistic with yourself, as well as the VA and employers! Don't ask for training to be a carpenter, for example, if you have a back disability. Whatever career goal you establish, has to be reasonable in terms of your health challenges, your capabilities and the civilian job market. Remember, you really only want to be going through vocational rehabilitation once - then it's on to bigger and better things!

Gregory Marlett g_marlett@hotmail.com I welcome emails related to this article. For more information, visit http://vetadvo.blogspot.com

Copyright 2007 All Rights Reserved

Finding Money for Rehabbing Property

If you are just beginning in the real estate investment business, it may be hard to find money to fund your deals. Especially in the beginning, it's going to be hard for you to establish relationships with the right people with no experience. My suggestion is to polish up on your lingo so it seems like you have a little experience. When you approach all of your favorite doctors, lawyers, real estate investors, family and friends with retirement accounts you sound like you are an expert. Go in head strong like you own the place. Trust me you'll become and expert before you know it.

People love to make money and people really love to make money doing nothing and that's what you are going to allow them to do. You take the back ache off of them. When you meet them for the first time be sure you are very professional and decide what rate of interest you are willing to pay. Usually in cases like this you can expect to pay 10-16% to borrow their money. Don't forget it is risky for them and you want the to be able to win too. Create win wins for both of you. Always keep your word with potential investors in your business. If you say you are meeting them at 2:00 pm for a meeting, be there waiting on them at 1:45. Their time is valuable. Don't hold them hostage for 9 hours. Keep your meeting short and to the point.

Do your homework. Do not go into your meeting sounding like an idiot. It is your time to shine. If you really want it, they will know it. Do not cut yourself short by consistently reassuring them. Stay confident and close. Also - do not give up if the first person you approach doesn't work the way you intended it to. Stay focused and determined to go to the next. Keep your message simple and to the point. Make it look like you have a way for them to make a lot of money without lifting a finger. Most of the time, they will jump at the opportunity if it looks good.

Remember - In the real estate business, the most successful people make quick decisions. They do not sit around and ponder ideas. They take action and go with the flow.

Mandy Sheckles is the founder and President of The Wealth Corp. Her company offers Property Rehabbing Education to students around the country. In just eight years, she went from flat broke to being a real estate millionaire.

She is the author of "Renovate Your Success" and the creator of The Rehab Manager, a web-based software application designed to streamline your rehabbing business.

http://www.thewealthcorp.com