| How to Strengthen Your Rotator Cuffs Posted: 17 Mar 2019 01:00 AM PDT Your rotator cuffs include the muscles and tendons that connect your arm to your shoulder and allow your arm to move smoothly at the shoulder. Keeping these muscles strong and maintaining your range of motion is an important part of keeping your shoulders limber and stable, as well as avoiding injury. To strengthen your rotator cuffs, start by stretching out the muscles. Then do a series of exercises that build up your muscle strength. EditStretching Out Your Rotator Cuff Muscles - Start with a pendulum stretch. Stand next to a table or counter, lean forward, and put one of your hands on the surface to support your body. Relax the other arm and let it hang down freely and straight. Move the whole arm is a small circle slowly. The hand only needs to be making a circle that is about wide. The top of the arm will just be rotating slightly in the shoulder.[1]
- Once you have done a minute or 2 or circles, reverse the direction you are moving and do them for another minute or 2.
- Overall you will do about 2 sets of 10 rotations.[2]
- It should only take a few minutes to stretch these muscles out, so take the time to do it and don't skip it so save a few minutes.[3]
- Do a cross-body shoulder stretch. Relax your shoulders and then lift up 1 of your arms up and stretch it across your body. It should be positioned so that it is going straight across your chest. Then lift up the other arm and hold the arm you are stretching at the upper arm, pressing it gently into your chest to increase the stretch. Hold the stretch for about 30 seconds and then relax both arms.[4]
- Wait 30 seconds and then stretch the other arm in the same manner.
- Repeat this 4 to 5 times on each arm.
- Stretch your rotator cuffs with passive internal rotations. Grab a yardstick, cane, towel, or umbrella, basically anything that is about wider than your body, so you can use it to assist in your stretching. Hold the end of your item with one hand, put the length of it behind your body, and grab the other end with your other hand. Stretch your arms out straight so that you are holding the item horizontally. Pull 1 of your hands out away from your body, so that the other arm is pulled right behind the body. Pull until you feel a stretch in the shoulder.[5]
- Hold the stretch for about 30 seconds and then relax your arms for 30 seconds.
- Repeat this stretch on the opposite side.
- Do this stretch about 4 times on each side.
- Perform a prone shoulder extension to improve your joint function. Lie on your stomach on an exercise mat with your arms at your side. Face your palms toward the ceiling. Gently lift your right arm about off of the exercise mat. Hold for 15-30 seconds, then release. Repeat on your left side.[6]
- Do 2-3 repetitions on each side.
- Lift your arm only as high as you comfortably can. Stop if you feel any discomfort.
EditStrengthening Healthy Rotator Cuff Muscles - Perform a supine shoulder flexion exercise to gently work your muscles. Lie on your back with your knees bent at a 90 degree angle. Place your arms at your sides with your palms facing up. Hold a ball or small hand weight in your right hand. Hinge your shoulder forward until your arm is perpendicular to your body, lifting the ball or weight toward the ceiling. Hold the stretch for 15-30 seconds, then release and switch to the left side.[7]
- Do 2 sets of 10 to 15 lifts on each side.
- Only lift your arm as high as you comfortably can. Stop if you feel any discomfort.
- Do rotations with weights. Hold a weight in your hand and bend your elbow to 90 degrees. Tuck your elbow into the side of your body and rotate the outstretched part of your arm slowly in towards your abdomen and then out away from the body. Repeat this full movement 10 to 15 times and then take a break.[8]
- Do 2 sets of 10 to 15 of these exercises on each arm.
- Use an amount of weight that you can easily pick up and hold while your elbow is flexed at 90 degrees. If you are not used to lifting a lot of weight, this could be done with as little as . Remember, you do not need to use a ton of weight to strengthen these muscles.
- You can either do this exercise with free weights or at a weight lifting tower.
- This exercise is a combination of internal and external rotations.
- Complete isometric shoulder exercises. Begin by standing facing a wall. Flex 1 of your arms 90 degrees at the elbow and make a fist with that hand. Place your knuckles against the wall and position your body so the upper part of that arm is vertical. Press your fist against the wall by flexing your shoulder and arm muscles. Hold this position for 5 seconds and then relax the muscles.
- Do this 10 to 15 times on each arm.
- Do wall push ups. Stand facing a wall, with your body an arm length away from the wall. Place your feet hip width apart and place both of the palms of your hands on the wall. Bend your elbows and move your body towards the wall until your elbows are bent at 90 degrees. Hold this position for 1 second and then extend your arms back out until they are in their starting position and your body is upright.[9]
- As you move your body towards the wall, keep your feet planted and your body in a straight line. This will force the shoulder muscles to do the work of the exercise.
- Repeat this exercise 10 to 15 times. Then take a break and do 10 to 15 more.
EditTaking an Injury into Account Before Exercising - Consult with your doctor or physical therapist about your exercise plan. If you are recovering from an injury to your rotator cuff and you don't want to lose muscle mass, then it's important to start exercising the muscles again as soon as possible. However, you need to do the right exercises and do them in the right way in order to continue your recovery successfully.[10]
- When talking to your doctor or physical therapist, ask them what exercises you should do, how often to do them, how long you should be doing your routine, and what you should do if they start causing you pain.[11]
- Rest your shoulder for a few days after you experience pain. Avoid doing any activities that may trigger your pain, like lifting weights or carrying heavy objects. Additionally, don't throw or toss anything, as this will work your rotator cuff. However, it's okay to do light exercise that doesn't work your shoulder, such as walking.[12]
- Ask your doctor when it's okay to resume exercising your rotator cuff.
- Take OTC NSAIDs to reduce inflammation and pain. Ask your doctor before taking any medication, especially if you use prescription medications. NSAIDs like ibuprofen, Advil, Motrin, naproxen, and Aleve can help you deal with pain and swelling. Read the label to make sure you're taking the medication as directed.[13]
- You can buy these products over-the-counter at your local drug store or online.
- NSAIDs are not appropriate for long-term use, so only use them for a few days unless directed otherwise by your doctor. Additionally, don't take more than you need to find relief.
- Give yourself a light massage to reduce shoulder pain. Apply a massage oil to your skin around the shoulder area. Then, use your opposite hand to make slow, circular motions around your injured shoulder. Apply a light pressure so you don't aggravate the injury.[14]
- If you don't have massage oil, try olive oil or coconut oil. You can do the massage without oil, but your hand won't glide over your shoulder as easily. This can accidentally trigger pain.
- Start exercises cautiously but as soon as possible. After an injury, it's important to get your muscles working again. However, you need to do this gradually so that you don't cause further problems. Start exercising the muscles as soon as the pain is gone and don't do anything that causes additional pain. If a movement is painful, you shouldn't be doing it yet.[15]
- For example, when you start using your rotator cuff muscles again, keep your range of motion small at first. Trying to stretch those muscles out completely right off the bat can re-tear or injure them.[16]
- Ice your shoulders after exercising. This will help reduce inflammation and allow your muscles to recover more quickly after the exercise. Simply apply an ice pack wrapped in a towel to your shoulder for 20 minutes at a time. Wait until the skin is normal temperature again before reapplying the ice pack again.[17]
- Do 2-3 rounds of icing on both shoulders.
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| How to Do a St. Patrick's Day Makeup Look Posted: 16 Mar 2019 05:00 PM PDT Many people use St. Patrick's Day as a reason to dress up in festive green and gold and celebrate Irish cultural traditions. You can complete your St. Patrick's Day look and stand out from the crowd with this makeup look that incorporates green eyeshadow, neutral lips, defined lashes and a subtle highlight! EditPreparing Your Skin - Cleanse and prime your face thoroughly. A clean face is the best canvas for any kind of makeup look. Priming with a product for your skin type will help your makeup stay on your face all day. Products such as cleansers, toners, and priming lotions can help to protect and prepare your skin and should be applied all over the face in any place where you will be applying a makeup product.[1]
- Most skin care products will have specific directions that vary by product. Try to select products that have formulations specific for your skin, such as oily, blemish-prone, combination, or normal.
- Apply your foundation. Foundation helps to correct blemishes and discoloration in your skin. Follow your usual makeup routine. Applying foundation will give you a more professional look to complement your festive eye makeup.
- If you haven't applied foundation before or do not do it regularly, make sure you pick a shade that matches your skin tone. Apply small dots of foundation all over your face and blend in using a beauty sponge, large brush, or your fingers (after washing your hands) until you can't see any lines.[2]
- Apply a dot of skin-colored concealer to your eyelids. Blend it in thoroughly with your pinky or ring finger. This will create a neutral base for your eyeshadow so the pigments of the colors show up brightly, and it will help the shadow stick to your lid.[3]
EditApplying the Shadow - Apply a medium-toned green all over the lid. Pack the color from the pan onto a medium-sized brush and tap lightly to remove any excess so that it doesn't fall onto your cheeks. Using the brush, pat the color onto your lid and carefully blend the color up to the crease of your eyelid in small circular motions.
- It might help to learn the best ways to apply eyeshadow for your eye shape and practice a few times before trying a new look.
- When it comes to shadow, less is usually more. Take small amounts at a time onto the brush and continue build on top of the color until it is the desired shade. For lighter skin tones, this might be a light green achieved after the first application, and for darker skin tones it may require more building to get the desired color.[4]
- Blend a smoky gray shadow into the outer corner of your lid. Using the same process as earlier, plat the shadow just in the corner of the eyes and blend. This will give the effect of the lighter green fading into darker gray. Be careful not to apply too much of the gray or it will become very dark.[5]
- If you find that you used too much shadow, blend it out with a brush until you have the desired look.
- Apply a small amount of gold shadow to the center of your lid using a shader brush. Gently blend this shadow into the green to create a shimmer in the center of your lid. This shadow should be about halfway to where the dark gray begins. The gold will add a subtle shine and give you a 'pot of gold at the end of the rainbow' look.[6]
- Apply a white eyeshadow mixed with light green to your brow bone. Blend it down to almost meet the shadow on your lid. The light shade will act as a highlight to your eye with a subtle tint of green. Like the gold, this should be subtle and fade into the shadow on your lid.[7]
EditComplementing Your Eyeshadow - Apply a light or dark pink lip stain or lipstick to your lips. Pink and peachy colors will give your lips a hint of color without overpowering or clashing with the green tones on your eyes.[8]
- Choose a shade that complements your skin tone but doesn't stand out too much. If your skin tone is lighter, you might opt for a lighter pink, or a darker pink for a darker skin tone. This will ensure that the focus of the look is your eyeshadow rather than lip color.
- If you are planning to wear this lip color all day, it may be helpful to set the shade with a clear gloss.
- Apply your mascara. For this look, use a mascara that is lengthening and volumizing for a more dramatic effect. If you want to opt for a more subtle look, use a mascara that is separating.[9]
- To maintain focus on the eyeshadow, you should refrain from using eyeliner. It will cover some of the green eyeshadow and take away from your hard work.
- Set your makeup with a setting spray or powder. Since you'll be celebrating, a setting product will make your makeup last as long as you need it to without running. Simply spray or brush lightly all over your face to keep everything in place. If using a spray, let the product dry for about 30 seconds before touching your face.[10]
- Be sure to blend your eye shadows. Colors should smoothly transition into one another. If the colors look blocky or very distinct, keep blending.
- Remember that the focus of the look is primarily green, and the other colors should not overpower the green.
- Make sure you are using the right brushes for the look. Preferably, you should use a blending brush and a shading brush, but there are a number of different options that will work.
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| How to Send Flowers Internationally Posted: 16 Mar 2019 09:00 AM PDT If you want to send flowers to a person in a different country, there are a couple of different ways you can send them. You can use an international flower service or you can find local florists near the person's house. If neither of those options work, you can purchase flowers locally and send them in the mail. Regardless of what you decide, sending flowers internationally is easy as long as you know what you're doing. EditUsing an Online Flower Company - Find a company that will ship to the recipient's location. 1.800 Flowers, Pro Flowers, and FTD work with different florists from all over the world. Visit their websites to view a list of countries that they send flowers to. Some websites will have an address field that you can fill in to verify that they deliver to the recipient. Read online reviews to help decide which service you want to use.[1]
- Choose an arrangement that you want to send. Think of what kind of flowers the person prefers and search through the website's different offerings. Choose an arrangement that you think they would like.[2]
- Include a custom note to personalize the flowers. Most online flower companies will allow you to fill out a personalized note that will be included on a card with the flowers. Write a note or message to the person to further personalize your gift.[3]
- The note could say something like "Thinking of you" or "I hope these flowers brighten up your day."
- Choose shipping options. Once you select an arrangement to send, you'll have to select the date when you want the flowers to arrive, as well as other shipping options. If you need the flowers to arrive immediately, you may want to spend more money for same day or next day shipping.[4]
- If it's not a rush, standard shipping is usually the cheapest.
- Purchase the flowers. Start the checkout process. If you're ordering online, input your payment details and make sure that the address that you use is correct before you submit your order. Once you confirm the shipment details your card will be charged and the website will start fulfilling the order.[5]
- Track your order online. Once you pay for the flowers and choose a delivery date, most websites will allow you to track your flowers using their system. Login using the details that you used to purchase the flowers to track them online.[6]
EditOrdering from a Florist That's Local to the Recipient - Find a florist near the recipient online. If you don't want to use a large chain flower company, you can use a smaller local florist in the recipient's area. Type their address into a search engine and find florists near their house. Finding a local florist near the recipient could save you money on additional fees that the larger international flower companies typically charge.[7]
- Ordering flowers near them will ensure that they are fresh when they arrive.
- Even smaller florists will sometimes have online ordering systems.
- Select an arrangement online, if available. Larger florists will have an online system that you can use to find the arrangement that you want and order flowers. If an online system is available, use it to look through their offerings and select an arrangement that you think the recipient would like. Find the arrangement that you want to send and then input the recipient's address and details.[8]
- Call the florist if you can't order online. If you're ordering over the phone, speak to the florist and describe what kind of flowers you want to send. A florist may be able to help you choose an arrangement if you're unsure of what kind of flowers to get.[9]
- It may be difficult to order flowers over the phone if you don't speak the recipient's native language.
- Include a personal note if you prefer. You can include a personal note with your flowers to personalize the gift. If you are using an online system, you can type the note when you order the flowers. If you are ordering over the phone, you'll have to dictate the note to the florist.[10]
- The note could say something like "I hope these flowers brighten up your day" or "Get well soon."
- Choose a delivery date and time. Select a delivery time and date on the website, or let the florist know what day you want them delivered. Many local florists will deliver the flowers themselves instead of shipping the flowers through the mail.[11]
- Pay for the flowers. After you're done with the order details, you'll need to confirm the order by paying for the flowers. Provide the florist with credit card information so that they can charge you. Once you pay for the flowers, your order is complete.
EditShipping the Flowers Yourself - Select an international shipper to use. Companies like FedEx and UPS provide international expedited shipping, which is what you need to send flowers to a different country. Contact your local shipping office and ask what kind of flowers (if any) are prohibited from being sent to another country.[12]
- Purchase the flowers that you want to send. Go to a local florist and purchase a flower arrangement that you want to send. Don't purchase flowers with a heavy vase or pot because it will cost more to ship.[13]
- Shipping soil to a different country is sometimes illegal.
- Wrap the bottoms of the flowers with wet paper towels. Since you can't transport the flowers in wet soil, keep the stems wet so that the flowers don't dry out by the time they get to the flower recipient. Saturate the paper towels in water and wrap them around the bottoms of the flowers.[14]
- You can use rubber bands to secure the paper towels to the flowers.
- Dip the ends of the flowers in water. Dipping the paper towel wrapped stems in water will help further saturate them and prevent them from drying out.[15]
- Wrap the ends of the flowers with a plastic bag. Put the ends of the flowers into a plastic bag and wrap a piece of string or a rubber band around the top of the bag. This will prevent the wet paper towels from getting your box wet during transit.[16]
- Secure the flowers to a box with zip ties. Get a box that's big enough to house the flowers. Make small holes in the bottom of the box and feed a zip tie into the box. Wrap the tie around the stems and secure the end on the outside of the box. Place the lid on the box and tape the edges to secure it tightly before you ship it.[17]
- Securing the flowers with zip ties will prevent your flowers from shifting and moving around while they are being transported.
- Take the flowers to the closest shipping center. Search online for the closest shipping center or call the center to see if you can get the box picked up. Once you obtain a shipping label, place it on the top of the box so that it ships in the preferred orientation. Do a last-minute check to make sure that the box isn't leaking.[18]
- Ship the flowers through expedited shipping. Select 1 or 2-day shipping so that the flowers are as fresh as possible. Sending flowers internationally with standard shipping may take weeks and by then the flowers will be dead.[19]
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