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PAIN & STIFFNESS: THE BEST WAYS TO WORKOUT WITH ARTHRITIS…

Pain & Stiffness: The Best Ways to Workout With Arthritis – guest post from Arthritis Hope.

When you’re in pain, the last thing you probably want to do is exercise. But understanding arthritis and its relationship to exercise is an important part of managing your pain and learning to live with arthritis. Now, there’s no one-size-fits-all pain relief guide, but there are many ways you can incorporate exercise and natural workout supplements into your daily routine to help manage pain and feel like yourself again. The benefits of exercise stem well-beyond muscle definition and weight loss. When you have arthritis, exercise can help maintain bone strength, protect joints, build muscle, decrease stiffness, and even possibly reduce swelling in some cases. Understanding arthritis is a complex subject, but learning about the relationship between exercise and arthritis is a great place to start.

So, let’s get moving and get into the best ways you can workout with arthritis!

Range of Motion Exercises

Exercises like these include dance, yoga, and regular stretching, but don’t worry. Understanding arthritis and doing range of motion exercises can be as simple as doing toe curls while you’re sitting at your desk. Arthritis makes it difficult to achieve full range of motion due to inflammation, pain, and stiffness, but incorporating simple exercises into your pain relief guide can make a noticeable difference in managing your pain.

Toe Curls

This exercise is perfect if your feet are a source of pain, and you can do this one while lying in bed. Slowly, curl all your toes toward the sole of your foot, then extend outward to the ceiling.

Glute Kicks

Stand with your feet shoulder-width apart, bend your knee, and bring your heel to your glutes (your bum muscle). This is a great exercise for understanding arthritis in your knee and increasing that joint’s range of motion.

T-Raises

This exercise should go in your shoulder pain relief guide. While standing tall, let your arms hang loosely by your side. Next, lift your arms up until they reach shoulder height, turning your body into a “T” shape.

Strength-Training Exercises

It’s easy to lose muscle when arthritis starts taking over. Lack of movement can lead to weak muscles and actually make your arthritis worse. Strength training can be used in combination with a variety of pain medications and natural workout supplements to maximize your exercise and help manage your arthritis. Simple movements like squats and leg lifts are great in building back muscle around joints that have been impacted by arthritis.

Hamstring Stretch

We’ll start off easy with something you should be doing every day for your body and mind: stretching. In your efforts to ease pain and start understanding arthritis better, hamstring stretches are a great place to start. Just sit on the floor with your feet straight out in front of you. Touch your hands to the floor, and slowly inch them up as close to your ankles as you can go without hurting yourself.

Knee Stabilizers

Make sure you have support at the ready for balance. With your feet together, put one hand on the back of a chair. Stand on one leg, then raise the other leg slightly to the side without bending it. Be sure to switch legs after your desired number of reps and mark it in your pain-relief guide.

Bicep Curls

This is a great strength-training exercise to help in understanding arthritis in the elbow and mitigating its pain. With weights or even full water bottles, place your arms in front of you with palms facing toward the ceiling. Then, bending at the elbow, bring the weights up toward your shoulders, hold, then slowly lower back down.

Stretching

Understanding arthritis and the everyday pain it causes can be frustrating, but stretching works to relieve arthritic pain from knees, shoulders, hips, back, and other problematic joints. These exercises are a must-have for every pain-relief guide. But it’s important to not overdo it.

Cat-Cow

Get on all fours with your hands placed below your shoulders and your knees below your hips. Tuck your pelvis toward your chin and lift your navel toward your spine(cat). Then reverse the motion and lift your chin, chest, and tailbone up toward the sky(cow).

Head Turns

You can do this one sitting down. Simply turn your head to the left, centre, and right, being careful to not over-extend your neck.

Arm Circles

This exercise works great for understanding arthritis and managing pain in your shoulders. Get in a T-position with arms at shoulder height, and rotate them forward, making big circles with your fingertips. You can repeat this motion going backwards as well.

If you have any doubts or questions about what exercises you should and shouldn’t be doing, be sure to consult your physician and get their input before committing to strenuous exercises or incorporating natural workout supplements. In all things, do what works best for you. Making your own personal pain relief guide is a great step to take toward understanding arthritis and managing your pain.

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COMPLETE COMFORT AND LUXURY IN A COSY THROW BY “Elegear”…

It’s quite difficult to describe how you feel about a throw. I mean a throw is a throw and what more can you say about them except that not all throws are the same. With the recent weather and most of us now shading safely at home a lovely throw blanket to wrap yourself in is just what we need.

I have written previously how I have found even a lightweight duvet painful on my hips and have only bought a lightweight blanket to give us more warmth this winter.

That was until I got this amazing “Elegear” Premium Sherpa Fleece Throw/Blanket in soft reversible faux fur throw/blanket.

It arrived beautifully boxed up and ready to use. I was keen to give it a try and I was far from disappointed. I popped it onto my bed straight away and couldn’t wait to go for an afternoon rest. The fur is so soft on the top I found myself stroking it like stroking a dog which was extremely relaxing. This is definitely the softest and most deluxe blanket I have ever bought.

It measures 130 x 150cm ( 50″x60″) with a plush soft artificial fur surface, has a deep fluffy texture, and has a flat and smooth reverse feeling. This throw blanket comes with super soft artificial fox fur on one side and sherpa lining on the other side, combining flexibility and comfort into one blanket. The Elegear blanket is soft to touch, easy to care for, and lightweight at the same time, which is perfect for me and so easy to use downstairs lying on the settee as well as a throw on my bed. You can buy it from Amazon at £28.99

The solid-hued throw adds instant warmth and color to your space whether you toss it on a bench, drape it across the top of your favorite chair or fold it in half and keep it at the foot of your bed. you’ll love to cuddle up under during afternoon naps and movie nights. It’s machine washable and comes with a one year guarantee.

WHY CHOOSE ELEGEAR’S THROW BLANKET?

  • High-quality artificial fur, soft and comfortable
  • Beautiful, A/B surface design, two-color matching
  • Hygroscopic heating
  • Highly effective antibacterial
  • Thick and warm
  • Available in all seasons
  • Elegear sherpa fleece throw blanket uses a luxurious and soft artificial fur surface. quickly heat up 2 to 5 ℃ and the TOG value can reach 10.
  • High quality craftsmanship gives you high quality quality of life, and there will be no hair loss during use and washing.
  • Enhancing the recent Japanese antibacterial treatment process, Elegear fleece blanket can prevent bacteria growth, take care of your health and that of your family, especially suitable for children and people with sensitive skin!
  • With a floral pattern, Elegear fleece blanket is suitable for interior decoration of sofas, living rooms, beds, chairs, window seats, cars, etc.

My first use of the blanket sent me into a deep sleep in the afternoon and something I was craving for after a couple of rough nights. That night both myself and my husband slept well and felt warm on a cold winters night. I’m counting down to my next sleep with this brilliant blanket.

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WHAT IS THE DIFFERENCE BETWEEN A TENS MACHINE AND EMS UNIT?..

What is the difference between a TENS machine and ems units? To start off with I will explain what each do. Heathline explains that a TENS machine is a machine that produces electric current to stimulate the nerves for pain in a non-invasive way. It requires using a small handheld or tabletop device, known as a TENS unit, which is connected via thin wires to adhesive pads.

Dual Channel TPN 200 Plus Tens Machine

However, the Difference Between says it is also important that for maximum benefits of TENS units and for lasting pain minimization, frequent and regular microcurrent sessions are required. But at the same time, some individuals are seen to experience maximum pain reduction and lasts longer and also, the time between the frequency of sessions increases. This is because of the increase in the blood circulation action that helps the lymph system to wash off the toxins from the body. The sensations generated by the microcurrents and the conventional TENS treatments are like tingling feeling than the uncomfortable and distressing feeling of a small electric current.

Healthline explain what EMS is Electronic muscle stimulation (EMS) is a physical therapy and fitness technique. Like TENS, it involves a machine that transmits electrical impulses through electrodes that are applied directly to your skin.

Unlike TENS, though, the electrodes from an EMS machine are applied to key muscle groups. A common muscle group EMS is used on is the quadriceps after knee surgery. The electrical signals trigger repeated contractions (tightening) of the muscles. The contractions can be short and frequent or long and sustained. By stimulatory actions in the muscles, an EMS unit results in muscle contractions that are same as experiences by physical exercises.

Well-Life Tens/EMS Machine

As far as treatment with these types of machinery it really is up to the individual. For the treatment of pain, then probably the TENS machine might be helpful. This is something I have tried in the past with good and bad results so if you can buy one with a money back guarantee then this has to be a good option.

If you are recovering from surgery then maybe the EMS unit would be good but only under the direction of a therapist or GP. This machine can also help to improve your muscle contractions which could be weakened after surgery.

Either way before buying either unit get advice from your GP who may have a specific one they prefer or chat with a health provider or physical therapist. Don’t just go out and buy one because its on offer. I was leant one by my health care provider before I bought one.

Source: Healthline and Difference Between