| How to Wear Wireless Earbuds Posted: 10 Jan 2019 12:00 AM PST Wireless earbuds boast a couple of advantages over traditional earbuds. Since the earbuds connect via Bluetooth, they don't have the long, cumbersome wires that typically end up getting tangled in your pocket. Wireless earbuds can also connect to a variety of Bluetooth-enabled devices, including your smartphone and tablet. Try out a few different types of wireless earbuds until you find one that fits your ears well. EditSecuring Earbuds in Your Ears - Try different types and brands of earbuds to find one that fits your ears. Ear canals come in a variety of shapes and sizes, and so there's no one-size-fits-all type of earbud. Try out different brands and styles of earbuds belonging to friends or family members to see what fits best in your ears. Or, ask sales staff at an electronics store if you can try out a few pairs of earbuds to see which feel most comfortable.[1]
- In general, men have larger ear canals than women, and so will need larger earbuds.
- Place the earbuds snugly into your ear canal. In order for earbuds to effectively transmit sound, they need to be lodged in your ear canal and relatively close to your eardrum. Giving the earbuds 2–3 twists back and forth may help to lodge them in place.[2]
- Fitting the head of the wireless earbuds in your ear canal will also block ambient sound from entering your ears.
- Pull on your earlobes to seal the earbuds in place. Once you have an earbud loosely in each ear, reach up and lightly tug on each earlobe with your opposite hand. This will slightly open and enlarge the ear canal. While you're tugging, gently press the earbud farther into place with the index finger of your other hand.[3]
- For example, to secure the earbud in your right ear, lightly tug on that earlobe with your left hand. At the same time, use the index finger of your right hand to push the earbud into your ear canal.
- Clean earwax out of your ears if your earbuds don't fit properly. A buildup of wax can change the size and shape of the ear canal. This can cause the earbuds to fit poorly or slip out of your ears when you're using them. If you notice that the buds don't stay put in your ears as well as they used to, pull out a couple of Q-tips and clean your ears.[4]
- Also clean your ears if you notice a buildup of yellow earwax on the earbuds when you pull them out from your ears.
- Don't move your jaw while using earbuds if you can help it. Depending on the shape of your jaw and its proximity to your ear canal, opening and closing your jaw may loosen the earbuds. While you obviously can't help moving your jaw when you're on a phone call, try not to move your jaw too much while you're using the earbuds for other purposes.[5]
- For example, if you're chewing a piece of gum or eating a snack while you're listening to music on earbuds, the jaw motion may loosen the buds and make them slip out of your ears.
EditUsing Wireless Earbuds - Pair your earbuds with your phone or other device. Tap the Bluetooth button on your phone or other device (e.g., tablet or computer) and turn it on. Then, tap the "seek" button on the side of 1 earbud. When your earbud pops up on the Bluetooth menu of your phone, tap on it to connect the device.[6] Be aware that, if you're trying to pair your earbuds with a device that they haven't been paired with before, it may take a few moments.
- Check your phone's user manual for specific directions regarding how to pair with a wireless device.
- Control the earbuds with the included remote control. Many pairs of wireless earbuds come with a small remote control, typically about . Use the interface of this remote to skip songs, adjust the volume of whatever you're listening to, or mute a phone call.[7]
- Make sure to always bring the remote with you when you're out (e.g., jogging with the earbuds), or you'll have a tough time controlling your music.
- If you happen to forget your remote control, you can always control the music you're listening to with your phone (or other device).
- Tap the buttons on the side of the earbuds if they have no remote. Various other brands of earbud have no remote control, but feature small buttons on the side. Use these buttons to pause, play, or skip songs that you're listening to, or to answer, mute, or hang up a telephone call. Take a look at the buttons before putting the buds into your ear so you don't accidentally tap the wrong button.[8]
- If you find that the buttons are too small for your fingers to press with accuracy, you can always just use your phone's interface to adjust music or hang up a phone call.
- Clean the earbuds if you notice a wax buildup. If wax from your ears has coated part of the in-ear surfaces of the earbuds, clean them off with a cotton swab and a dab of rubbing alcohol. Wipe down the surfaces of the earbuds until you've removed all of the wax.
- Don't use soap to clean wireless earbuds, and never rinse them under the faucet.
- Charge your wireless earbuds when you're not using them. Although the exact charging mechanism varies from one set of earbuds to another, most will have a small port that they charge in. Keep the port plugged into a wall outlet in your bedroom or living room. Whenever you're not using the earbuds, attach them to the charging port.[9]
- If you forget to charge your earbuds, you won't be able to use them when you want to. If you're using them for, for example, an important business conference call, dead earbuds could be a serious problem.
- As battery and wireless technology improves, wireless earbuds will be able to last for longer periods of time without needing to be charged. Some batteries can already last for more than 30-35 hours.[10]
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| How to Glaze a Ham Posted: 09 Jan 2019 04:00 PM PST A glazed ham is an impressive main course for any festive occasion. It's easy to make, and a few tricks can guarantee moist, tender meat and a flavorful, gleaming glaze. Prepare the glaze while the ham's in the oven, and brush it on when the ham is nearly done. Continue to bake the ham for around 15 minutes, or until the glaze is crispy and caramelized. For best results, use a meat thermometer to track the internal temperature and cook your ham to perfection. EditIngredients EditSimple Brown Sugar Glaze - 1 ⅓ cup (265 g) dark brown sugar
- orange juice, red wine, or cognac
EditBrown Sugar and Soy Sauce Glaze - 1 ⅓ cup (265 g) light brown sugar
- soy sauce
- 2 garlic cloves, minced
EditBourbon, Molasses, and Clove Glaze - molasses
- bourbon
- ½ teaspoon (1 g) ground cloves
EditMaple-Orange Glaze - maple syrup
- orange marmalade
- 2 tablespoons (30 g) unsalted butter
- 1 tablespoon (16 g) Dijon mustard
- 1 teaspoon (2 g) ground black pepper
- ¼ teaspoon (¾ g) ground cinnamon
EditMaking a Glaze - Prepare the glaze after putting the ham in the oven. Eventually, you'll glaze the ham about 15 to 20 minutes before it's finished cooking. To have the glaze ready in time, start working on it around 45 to 60 minutes before you expect the ham to be done.[1]
- Quick glazes take mere minutes, and even those that need to be reduced on the stove top take under 15 minutes.
- Whisk up a brown sugar glaze if you want a simple, classic option. For the easiest, no-cook option, simply whisk together 1 ⅓ cup (265 g) of dark brown sugar with of orange juice, red wine, or cognac. Mix the ingredients in a small bowl until the sugar has dissolved completely.[2]
- Simmer a soy sauce glaze to add savory notes. Alternatively, combine 1 ⅓ cup (265 g) of light brown sugar, of soy sauce, and 2 minced garlic cloves in a small saucepan, then bring the ingredients to a boil over medium heat.[3]
- Lower the heat once the mixture has reached a boil. Stir it occasionally, and simmer it for 3 to 5 minutes, or until it's thickened slightly. Then turn off the heat, and allow the glaze to cool for at least 10 to 15 minutes before brushing it over the ham.
- Combine bourbon, molasses, and cloves for a deep, warm glaze. Whisk together of molasses, of bourbon, and ½ teaspoon (1 g) of ground cloves in a small saucepan. Bring the ingredients to a boil over medium heat, then reduce the heat and simmer, stirring occasionally, for 3 to 5 minutes.[4]
- Once the mixture has thickened slightly, turn off the heat, and let it cool for 10 to 15 minutes.
- Make a maple-orange glaze for a tangy, bright flavor combination. Combine of maple syrup, of orange marmalade, 2 tablespoons (30 g) of unsalted butter, 1 tablespoon (16 g) of Dijon mustard, 1 teaspoon (2 g) of ground black pepper, and ¼ teaspoon (¾ g) of ground cinnamon in a small saucepan. Simmer the mixture over medium heat, stirring occasionally, for 5 to 10 minutes, or until it's syrupy and has reduced to .[5]
- Let the glaze cool for at least 10 to 15 minutes before brushing it over the ham. of honey.[6]}}
- Try coming up with your own custom glaze. You can find countless recipes for glazes, but coming up with your own glaze is easy. Experiment with ingredients on hand until you've balanced sweet, acidic, and savory flavors. Aim to make between of glaze, and reserve about a third of it to serve at the dinner table.[7]
- The basic ingredients of a glaze are a sweetener (such as brown sugar or molasses), an acid (such as vinegar or orange juice), and herbs or spices (such as thyme or cloves).
EditApplying the Glaze - Bake a cured or pre-cooked ham covered at . Preheat the oven, remove the ham from its package, and pat it dry. Place the ham in an oven bag, and set it cut-side down on a shallow roasting pan lined with aluminum foil. If you don't have an oven bag, cover the ham loosely with aluminum foil.[8]
- Plan on baking a cured (pre-cooked) ham for about 10 to 15 minutes per pound (about 22 to 33 minutes per kg), or until it reaches an internal temperature of . If you didn't soak the ham to bring it to room temperature, plan on heating it for an hour longer.. Set the ham in a foil-lined roasting pan, and pour of bourbon, cider, wine, or water over it. Bake it for about 20 minutes per pound (about 44 minutes per kg), or until it reaches an internal temperature of .[9]}}
- Remove the ham from the oven 20 minutes before it's finished baking. If you're reheating a cured ham, take it out of the oven once it reaches an internal temperature of . For a ham soaked in hot water and baked at , that should take about 1 to 1 ½ hours.[10]
- Rest the hot roasting pan on a wire cooling rack. After you take out the ham, raise the oven temperature to .
- If you're cooking an uncured ham at , take it out of the oven once it's reached an internal temperature between , or after about 2 hours.[11]
- Score the ham if it's not spiral-sliced. Make a series of deep diagonal cuts apart across the top surface of the ham. Then rotate the pan and make diagonal cuts in the other direction to make a grid of diamond shapes. Scoring makes for a great presentation and allows the glaze to penetrate deeper into the meat.[12]
- Since a spiral-sliced ham is pre-cut, scoring is unnecessary.
- If desired, press a whole clove into each point where 2 scored lines intersect. Just remember to remove them before you carve and serve the ham. deep cuts across the its surface.[13]}}
- Brush the ham with about a third of the glaze. Use a basting brush or a spoon to coat the ham with a portion of the glaze. Be sure to work the glaze into the ham's scored lines or spiral cuts.[14]
- The sugars in the glaze will caramelize, yielding an attractive, flavorful, and candy-like skin. Glazing the ham too early in the cooking process will lead to a scorched ham, so wait until the last 15 to 20 minutes.
- Raise the oven to and continue baking the ham. Return the ham to the oven and continue baking it, uncovered, until the glaze begins to become shiny, crispy, and slightly brown.[15]
- Raise the temperature when you first remove the ham so the oven has time to heat.
- Brush on another third of the glaze after about 10 minutes. Work quickly when you brush on more glaze to prevent the oven temperature from dropping too low. Keep the ham in the oven for another 5 to 10 minutes until the surface is crisp, brown, and caramelized.[16]
- Be sure to keep a close eye on the ham through the oven window to keep it from burning.
EditServing Your Glazed Ham - Remove the ham from the oven and let it rest. Take the ham out of the oven, transfer it to a carving board, and turn off the oven. Tent it loosely with foil, and let it rest for 15 to 20 minutes.[17]
- While the ham rests, its internal temperature will increase a bit. This means the final serving temperature will be around for a cured ham and for one that was uncooked when you purchased it.
- For a fresh, uncooked ham, is the recommended safe internal temperature. A cured ham was already cooked, so it's even safe to eat cold.[18]
- Make a quick sauce with the rest of the glaze. While the ham rests, whisk 2 to 4 tablespoons of the pan juices with the remaining third of the glaze until you've thinned it into a sauce.[19]
- To keep the glaze warm, place the saucepan over a burner set to low heat and stir it occasionally.
- Present the ham to your guests before carve it. Garnish the ham with a bouquet of fresh herbs, such as parsley or watercress, and show it off to your guests. Once they've had a chance to admire your handiwork, you can get to carving and serving the ham.[20]
- Carve the ham into slices. If your ham isn't pre-cut, slice it yourself with a sharp carving or chef's knife. First, remove the cloves, if you inserted any into the scored surface. Cut off a few slices to flatten the thinner side, then turn the ham onto the flat side so it won't roll as you carve the meatier side.[21]
- If you look at the cut side, you'll see that the bone is closer to one edge. This is the thinner side, and you want to carve the opposite, meatier side.
- Slice straight down into the ham until you reach the bone. Make cuts every , then run the knife horizontally along the bone to remove the slices.
- If you bought a spiral-sliced ham, simply cut along the bone to remove the slices.
- Serve the ham slices with your glaze sauce. Transfer the slices, along with your garnishes, to a serving platter. Set a serving fork on the platter, and pour the glaze sauce into a gravy boat. Bring the boat and platter to the table, serve your guests, and invite them to add sauce to their liking.[22]
- Go with a bone-in, spiral-sliced ham, which are the most flavorful, convenient, readily available options. They take less time to prepare and, since they're pre-cut, are easier to carve.[23]
- If you're not sure what size ham to buy, allow about per person.
- Avoid purchasing hams labeled "water added" or "ham and water product." These injected solutions dilute the flavor.
- To reduce cooking time, soak the ham in its original packaging in hot water for 90 minutes. Less time in the oven means less evaporation, which translates to moist, tender meat.[24]
- Store leftover glazed ham for 7 to 10 days, and enjoy it with fried eggs, in sandwiches, or with leftover side dishes from your holiday meal.[25]
EditThings You'll Need - Roasting pan
- Oven bag (or aluminum foil)
- Meat thermometer
- Small saucepan
- Measuring cup
- Measuring spoon
- Whisk
- Basting brush or spoon
- Cutting board
- Chef's knife
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| How to Improve Student Behavior in the Classroom Posted: 09 Jan 2019 08:00 AM PST Oftentimes, students will misbehave when they are not engaged or not motivated. By using positive reinforcements, you can redirect students' misbehavior. Try praising positive behavior, teaching politeness, offering rewards, and encouraging your students. Another way to improve student behavior is restructuring the way you teach. Do this by rearranging your classroom, giving hands-on assignments, showing a daily agenda, and giving students breaks. EditOffering Support and Positivity - Look for opportunities to praise positive actions. You surely want to correct disruptive behavior; however, when a student does something the right way, give attention to these moments. Encouraging positive behavior shows other students a positive example and lessens the attention given to misbehaving.
- Redistributing praise will give every student the opportunity to do something well.
- Thank a student for raising their hand to speak.
- Give praise to the entire class, like "Thanks everyone for turning in your assignment on time!"[1]
- Offer rewards to increase motivation and attention. Try classroom reward systems like offering bonus points or using a prize bucket to encourage students to better their achievements and actions. A student who is usually disruptive will start to interrupt less if they are motivated by doing well with their assignments or following the rules.[2]
- Offer support and encouragement to boost your students' self-esteem. Believing in your students and showing you care helps redirect misbehavior into positive actions. It will also help boost their self-esteem, and they will start believing in their own abilities more.
- If a student is not understanding something, offer to show them after class.
- If a student keeps interrupting class discussion, ask them personally if there is something they would like to talk about one-on-one at a later time.
- If a student is really passionate about one subject, offer them additional reading materials on the topic. [3]
- Give students breaks to learn in manageable chunks of time. Students can act disruptive when their attention is fading or if they are not engaged. Giving short breaks throughout your lesson will help break up the work and keep students attentive. Breaks can be simple, like stopping to do ten jumping jacks or taking a walk through the hallway.
- Break frequency and length is personal preference. Aim to take breaks after long sections on one topic or when your students look like their attention is fading. Don't take breaks longer than just a few minutes so they don't interfere with your teaching time.
- You can also find a relevant, short, and fun video on the internet to play as an intermission.
- Giving breaks will also offer encouragement and a reward. You can say something like, "Okay class, after we finish the first draft of the essay, we will take a five minute reading break."
- Avoid hurting students' feelings when calling on select students. Most classes will always have a few students who always raise their hands first. However, you want to call on all students as equally as you can. Try the "pick a stick" behavioral strategy to help ensure all students are called on and feelings aren't hurt.
- Write the students' names on a Popsicle craft stick. Pick the stick in order to select the student to call on.
- You can also assign each student a number and write the number down. Pick a stick and select the student who was assigned the same number as what is written on the stick.
- Use this when assigning student jobs or choosing helpers as well. [4]
EditSetting Clear Guidelines and Expectations - Set rules early in the year so students know what is expected of them. Think about at least three rules before the school year starts. Give students the opportunity to add in two more rules. If a student has a voice in establishing expectations, they are more likely to follow the rules.
- Grouping things in threes or fives can make it easier to remember.[5]
- Help your students be more responsible. Gradually increase your students' responsibilities by assigning small tasks, such as erasing the board or collecting homework. This will help them feel a greater sense of accountability. Identify your most irresponsible students and give them small tasks that will boost their accountability.
- Small tasks will build responsibility, and responsibility will lead to better behavior. [6]
- Set an example for you students by teaching politeness. Model the behavior you want your students to mimic by saying polite things and acting kind. Focus on encouraging "please and thank you," "hello and goodbye," and "excuse me." Reinforcing proper manners will inspire more acts of politeness and change the tone of your classroom.[7]
- Arrange your classroom in a spiral shape. This will create a positive learning environment. Place your teaching spot at the front of the room and arrange the students' desks in a circle around this spot. You will be able to see all students, easily move around your classroom, and minimize distractions. Each student will easily see the front of the room.
- Once they are familiar with this circular seating arrangement, your students will establish their own personal space in your classroom. Knowing their spot can help improve overall behavior because they get comfortable with this viewpoint.[8]
- Show students the daily agenda so they know what to expect. Surprises can throw off a student, make them anxious, and cause them to misbehave. A simple solution is to write a daily agenda on your board, detailing what you will cover that day. If your students feel prepared for the day, they will feel less anxiety and behave better.
- You can write things like, "watch movie," "finish practice problems," or "take test."
- Provide hands-on assignments to engage students in their work. Hands-on assignments include activities like building models, doing science experiments, or acting out scenarios. This will minimize students' potential to get bored and cause disruptions. Incorporating an active learning style will keep all students engaged and can also be a fun way to learn.
- For math classes, play a game such as Jeopardy and have students answer math problems correctly for points. The students or team with the most correct answers win.
- For English classes, try using "popcorn" reading, where one student reads a paragraph, and then calls on another student in the class to read the next paragraph. This keeps students listening and aware.[9]
EditDealing with Difficult Students - Take a breath and speak kindly when addressing challenging students. If you act frustrated or angry, this will rub off on your students and they will likely respond similarly. Take a second to compose yourself if you need it, but make sure you speak kindly to set the tone.
- Making students feel good about themselves and their behavior is your goal. [10]
- Let a misbehaving student respond and encourage a solution. Giving your student the opportunity to speak will make them feel validated and understood. Let them explain why what they did was wrong, and encourage them to come up with a solution.
- This may go something like this:"John, that wasn't a very nice response. Why is that a mean thing to say?" [11]
- Ensure the student that you like them, just not their behavior. Reassure them by saying something like, "Hey Kayla, I like you, I just don't like when you call out and answer before I call on you". This will affirm to them that there isn't anything wrong with them, just the action, and this will make them less likely to do it next time. [12]
- Speak in private for specific or chronic behavior disruptions. Sometimes you have to speak more in depth about an issue with a student,. When this happens, have the conversation in private. In your office or after class can be good times for this. Describe the misbehavior specifically and outline the consequences of the action.
- If necessary, this is a time to carry though with disciplinary actions, like detention or suspension. [13]
- Try different strategies and use what works for your students.
- Ask other teachers what has worked for them to improve behavior.
- Every student is unique, and not every strategy will work for every student. Personal strategies may have to be created.
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| How to Treat Shoulder Tendonitis Posted: 09 Jan 2019 12:00 AM PST Shoulder tendonitis is painful, frustrating, and interferes with basic daily activities. Fortunately, there ways to manage it. Since it's caused by repetitive motions, try to keep your shoulder still. To relieve pain and inflammation, apply ice and take over-the-counter medication. Stretching can help improve mobility, but you should consult your doctor first to prevent further injury. If your pain persists or worsens, ask your doctor about seeing a physical therapist, getting a cortisone shot, and other treatment options. EditManaging Shoulder Pain - Avoid using your shoulder as much as possible. Avoid doing any activities that aggravate your shoulder for a few days, but don't avoid using your shoulder for too long. Contact your doctor if you are still having trouble moving your shoulder without pain after a few days. If you have to use the affected arm in the first few days, try to keep your shoulder still and restrict movements to your elbow. Do your best to keep objects close by and at lower heights so you don't have to reach up to grab them.[1]
- For instance, if you have to use a fork with the affected arm, bend your elbow to bring the utensil to your mouth. Try not to raise or rotate your shoulder as you move your forearm.
- Don't lift heavy objects, use the affected arm to bring your phone to your ear, or do any other activities that involve moving your sore shoulder.
- Apply ice for 20 minutes 3 to 4 times a day. Ice your shoulder in regular intervals and after activities that aggravate your pain. Wrap ice or an ice pack in a clean towel instead of applying it directly to your skin. Continue icing several times a day until your pain improves.[2]
- Take hot showers to relieve stiffness. Heat increases blood flow and might help you feel more comfortable. You can also try applying a warm compress or heating pad for 15 minutes 2 or 3 times per day.[3]
- Ice is typically best for the first 3 days, since it helps keep swelling in check. Heat can worsen inflammation, but it relaxes muscles and promotes healing. Some people respond better to one or the other, so go with the option that provides the most relief.[4]
- Maintain good posture when standing, sitting, and sleeping. Try to keep your shoulders, head, neck, and back in proper alignment at all times. When you sit and stand, avoid slouching and hold your head up straight. Do your best to sleep on the unaffected side or on your back.[5]
- Poor posture and sleeping on your bad shoulder can push the joint out of alignment and aggravate your irritated tendons.
- Take an over-the-counter pain reliever. An NSAID pain reliever, such as aspirin or ibuprofen, can help manage pain and inflammation. Take your medication according to the label's instructions or ask your doctor or pharmacist to recommend a dosage.[6]
- Tell your doctor if you take an NSAID daily for more than a few days. Relying on pain relievers could be a sign you need other treatment options, like an immobilizing brace, cortisone shot, or physical therapist.
EditStretching Your Shoulder Safely - Consult a doctor or physical therapist to avoid worsening your injury. Stretching can help restore mobility and strengthen your tendons. However, it's best to seek advice from a medical professional before you begin a stretching routine. Stretching before you're ready can lead to further injury.[7]
- A doctor or physical therapist can also demonstrate how to perform stretches properly.
- Don't try to stretch beyond your limits. Begin stretching only when you can move your shoulder with little to no pain. Move slowly and gently and hold the position when you feel a comfortable stretch.[8]
- The goal of stretching is to gradually increase your range of motion. If you can only raise your shoulder slightly, don't try to push through pain to raise your arm over your head.
- Warm up for at least 5 to 10 minutes before stretching. Walk briskly or jog lightly until you break a sweat. Getting your blood pumping will loosen your muscles and help prevent a stretching-related injury.[9]
- Stretch your arm across your body for 10 to 15 seconds. Raise the affected arm across your chest, and bring your elbow as close to the opposite shoulder as comfortably possible. Grasp the affected arm's elbow with your opposite hand, and gently pull it to increase the stretch.[10]
- Hold the stretch for 10 to 15 seconds, and do 5 to 10 repetitions.
- Raise your arm only as much as you comfortably can. Don't get discouraged if you can't reach all the way across your chest. Your range of motion will improve with time.
- Reach your arms above your head for 10 to 15 seconds. Raise both arms above your head with your elbows facing outward. Extend your elbows so they're straight and interlock your fingers with the backs of your hands facing your head. Hold the stretch for 10 to 15 seconds, lower your arms, then do a total of 5 to 10 repetitions.[11]
- If you can't fully extend your arms straight above your head, bend your elbows and raise your arms as high as you comfortably can.
- Do 5 to 10 behind the back stretches. Hold an end of a towel or stick with your hand on your unaffected side. Bring the hand of your affected arm behind your back to the opposite hip with your elbow bent at a 90 degree angle. Raise your unaffected hand above and behind your head, and grasp the towel or stick behind your back with both hands.[12]
- Gently pull the towel or stick upward with your unaffected arm until you feel a comfortable stretch in the opposite shoulder. Hold the stretch for 10 to 15 seconds and do 5 to 10 repetitions.
- If you can't bring your hand to the opposite hip, don't use a stick or towel. Just reach toward your hip as far as you comfortably can.
- Lean into a corner to do external rotation stretches. Stand facing a corner with your feet shoulder-width apart. Bend your elbows at 90 degree angles, extend them to your sides, and raise them to shoulder level with your palms facing forward. Place your forearms on each wall so they support your weight, and lean toward the corner until you feel a comfortable stretch in your shoulders.[13]
- Stand far enough from the corner so you can lean with your arms spread wide. Your elbows should form a straight horizontal line from left to right.
- Hold the stretch for 10 to 15 seconds, and do 5 to 10 repetitions.
- If you're just starting out, you might need to practice raising your elbows to shoulder height before using the corner to increase the stretch.
EditSeeking Medical Treatment - See your doctor if your pain persists or worsens. If your pain worsens or doesn't start to improve after a few days, have your doctor perform a physical exam. They might order an MRI or ultrasound to diagnose tendonitis or to see if your condition has worsened.[14]
- Tell your doctor when the pain started, how much pain you're in, what activities you've been doing, and what medications you've taken.
- Get a referral to a physical therapist. The physical therapist will passively stretch you, or manually move your arm, to help restore your mobility. They'll then guide you through active stretches and exercises to strengthen your tendons.[15]
- The physical therapist will let you know which stretches will help the specific part of your shoulder that's affected. They'll also show you how to properly stretch and exercise at home.
- Ask your doctor about a cortisone injection. If over-the-counter pain relievers haven't been effective, your doctor might administer a cortisone shot to control pain and swelling. They'll numb the area before the injection, so you won't feel anything. After receiving the injection, you'll need to avoid vigorous activity for 2 weeks.[16]
- Ask your doctor if you need to stop taking medications, such as blood thinners, or make any dietary changes before you receive a cortisone injection.
- Many primary care physicians do cortisone injections in their offices, while others may refer you to a sports medicine or orthopedic surgeon for this.
- Discuss surgical repair, if necessary. If your tendonitis is severe or has progressed to a full tear, you might need surgery to repair the joint or remove damaged tissue. Most people go home around 4 hours after surgery, and recovery usually takes 1 to 6 months.[17]
- You'll most likely need to wear a sling for at least a week after surgery. Seeing a physical therapist for a few months after surgery will help you regain mobility and strength. You might not regain full strength after tendonitis surgery, but it should relieve your pain.
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