Acromioclavicular Joint Dislocation, How to Rehabilitate at Home

/0 Comments/in

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

In daily life, it is inevitable to have physical injuries, and acromioclavicular joint dislocation is one of the more common physical injuries. Orthopedic surgery can treat acromioclavicular joint dislocation. After the surgery, it is best to carry out rehabilitation training if you want to accelerate the healing of the injury.

Home rehabilitation training for acromioclavicular joint dislocation is conducive to physical recovery, as well as improving the overall strength of the shoulder Reasonable home rehabilitation training for acromioclavicular joint dislocation can improve the stability of the joints of the upper limbs, exercise the shoulder muscle groups, to avoid muscle weakness or even atrophy phenomenon.

01 Notes on Home Rehabilitation Training

Before carrying out rehabilitation training for acromioclavicular joint dislocation, it is important to ask your doctor’s advice and develop a training program based on your personal physical condition and post-surgical status in order to achieve the purpose of rehabilitation. In the process of training, do not force yourself to do movements with too much intensity, and stop training if you experience strong pain.

When you first start training, you may not be able to complete some of the movements, so you can postpone some of the training movements. If you can’t do it on the first day, push it to the second day, and if you can’t do it on the second day, push it to the third day. Gradual training will help the injury heal.

02 Home Rehabilitation Exercises

Before you start your acromioclavicular joint dislocation home rehab, you need to prepare an elastic band and a pair of dumbbells.

Action 1: Single leg hard pull rowing

The elastic band is fixed in the height of the chest position of the exerciser, the torso is bent forward, the injured arm is straight and pulling the elastic band, the same side of the leg is lifted up to extend the suspension, the center of gravity falls on the other side of the leg, the single-legged stand, the body shape is roughly the T word. Then pull the elastic band backward to the abdomen, at the same time, the suspended leg to the front knee, the torso with the action to become upright, the affected leg to keep bending the knee suspended.

Afterwards, slowly restore the elastic band, the suspended leg extends backward, the torso bends forward, and then restores. This action should pay attention to the distance between the elastic band and the exerciser, the initial state, the elastic band can not be a taut state, otherwise in the restoration of the traction will lead to the body center of gravity imbalance caused by injury. Repeat each set of movements 12 times, do three sets.

Movement 2: Prone TY

Lie prone with your arms hanging in the air and both arms unfolded in a Y or T body shape (corresponding to different arm unfolding angles). Then raise them upwards (in the direction of the roof). The two body shapes Y and T should be alternated so as to achieve a workout for different muscle groups. The arms should be kept in a hanging extension at all times for three sets of 12 reps each.

Action three: squat push-up

Feet and shoulder width open, stand naturally, arms holding dumbbells up to straighten, and then began to squat, arms bent to recover the chest dumbbells recovered to near the shoulders, squatting at the same time to inhale, in place after a short pause, and then began to stand up, arms up to dumbbells up to straighten, at the same time to exhale, to this completion of the action, the action of each group of 8 times, do two groups, exercisers can according to their own situation to reduce discretion.

Movement 4: Pull Down

Using a seated position, the elastic band is fixed at the top of the head directly above, arms up to hold the elastic band, and then pull down to the shoulders. The distance between the arms should always be wider than the shoulders, the whole action requires always slow force to avoid violent force. Do eight reps per set and do three sets.

The above four movements are the home rehabilitation training movements for shoulder lock joint dislocation, you can start training after 40 minutes after meals, there may be pain in the process of training, if you can’t complete the movement, skip the movement, and carry out the next movement training. If you are unable to complete the movement, skip the movement and proceed to the next one. Train 2-3 times a day to promote the healing of the injury.

Don’t be alarmed by bad knees, these exercises will save you

/0 Comments/in

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Osteoarthritis of the knee comes to your doorstep only to realize that it is already serious! But don’t worry as long as you prevent it in advance and complete a few actions you can efficiently relieve the symptoms of knee discomfort. How can we tell if we have arthritis?

01 Knee osteoarthritis judgment

Joint pain is the earliest typical feature of knee osteoarthritis, and more than half of the patients have joint pain as the first symptom. It starts as a mild to moderate, intermittent, localized dull pain that occurs during activity or after exertion. You may feel tightness, heaviness or soreness in the joints, and the joints may not move well, which can be relieved after resting. The most common areas are the inner and anterior sides of the knee joints.

Knee joints are afraid of cold and wind. Many people’s knee joints will be stiff, painful and uncomfortable once they are exposed to wind and cold, which is because the cold induces or aggravates synovitis of the knee joint. Rainy days, windy days, the weather temperature becomes low, the body’s blood flow rate becomes slow, not conducive to the body’s blood circulation leads to metabolic slowdown, resulting in knee pain. The slowed blood flow also affects the flexibility of the knee, and in severe cases, can cause serious conditions such as swelling of the knee, weakness of the knee, the need to walk with a support, and paralysis.

02Four moves for knee pain relief

First, we prepare a yoga mat, foam shaft and elastic band The movement is recommended to be carried out forty minutes after meals, if you find discomfort or pain can choose to skip the action or slow down the speed of movement.

Action 1, thigh anterior foam axis rolling

First, lie down and place one leg on the foam shaft.

Second, the foam shaft on the front side of the thigh, rolling back and forth, found that the soreness can stay for a while.

Third, you can continue to press, when the pain slows down to continue rolling.

Action two, push the wall dead insects

First, lie on your back on the floor, bend your elbows and knees ninety degrees, and push the wall slightly.

Second, keep your waist close to the ground.

Third, keep breathing naturally, pay attention to the exercise process waist do not leave the ground.

Action 3, swing the hip from side to side

I. Lie on your back, bend your knees and swing your legs from side to side.

II. Keep breathing evenly and repeat the exercise.

Movement 4, Seated Hip Abduction

Sit in a seated position and place the elastic band over the knee joint.

Keep your feet still and exhale as you push your knees outward to open the elastic band.

Slowly return to the starting position.

Fourth, open the exhalation restore inhalation, repeat the exercise.

How to Enjoy Milk Tea in a Healthier Way

/0 Comments/in ,

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Milk tea is so fascinating. How can we drink it in a healthier way?
The prices of milk tea on the market vary widely. The more expensive ones claim to use better raw materials, combined with exquisite packaging and marketing tactics like scarcity marketing. We can often see long queues in front of many popular milk tea shops, and even scalpers are reselling them at high prices. What makes young people so obsessed with milk tea?
01 Why Young People Love Milk Tea
Milk tea packaging is mostly refreshing, and its sweet taste can bring great pleasure. High-sugar drinks always make people feel happy. Whether it’s for an office afternoon tea, a gathering with friends, or shopping, milk tea is perfect for posing and taking photos.
02 The Harm of Milk Tea to the Human Body
Many merchants, in order to reduce costs, use a large amount of vegetable fat powder. This ingredient is an artificially synthesized hydrogenated vegetable oil, containing a large amount of fatty acids. Not only is it high in calories and prone to causing obesity, but it can also lead to many cardiovascular and cerebrovascular diseases. Milk tea also contains a large amount of sugar. Even the so-called low-sugar milk tea has a very high sugar content in the syrup used. Fat plus sugar, while giving us double the pleasure, also puts a great burden on our bodies. High blood pressure and high blood lipids follow suit.
Additionally, milk tea contains a large amount of caffeine. Some milk teas can have a caffeine content of up to 270 mg/L. Therefore, many friends who drink it in the evening may have trouble sleeping because caffeine makes them very excited.
03 Is There a Milk Tea That Won’t Make You Gain Weight?
If you really want to drink milk tea, it is recommended to refer to the following tips, which can reduce the calories of the milk tea by more than 30%.
  1. Sugar Level: Less Sugar or No Sugar
Even milk tea made from pure natural ingredients will still have excessive calories and put a burden on our bodies if too much sugar is added. Many milk tea shops default to full sugar when taking orders. Therefore, it is still recommended that everyone choose less sugar/30% sugar/no sugar when ordering milk tea.
Note that if you are ordering probiotic, lactic acid bacteria, coconut milk, or fruit-flavored milk tea, since the raw materials of the milk tea already contain sugar, you can directly choose no sugar. Similarly, when adding toppings like brown sugar pearls or ice cream that are naturally sweet, it is better to choose no sugar.
  1. Topping Principle: Low Fat, Low Sugar, and Low Starch Are Key
The topping options in milk tea shops are becoming increasingly diverse. Since most toppings are soaked in sugary canned syrup, if you don’t want a milk tea that is overly sweet, you should choose low-sugar, low-starch, and low-calorie toppings.
  • Low-starch toppings: Coconut jelly, grass jelly, pudding, konjac, agar, tapioca pearls, and fruit granules.
  • High-starch toppings: Brown sugar pearls, taro, Oreo, glutinous rice, taro balls, red beans, and ice cream.
Milk tea is delicious, but it should be consumed in moderation. Limit yourself to one cup a day and increase your physical activity to burn more energy and prevent fat accumulation.

Does a Low-Carb Diet Make You Dumber? Debunking the Myth!

/0 Comments/in

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

In recent years, many people have adopted low-carb diets for fat loss, muscle gain, and overall health. However, rumors persist that cutting carbs can impair brain function. Is there any truth to this claim? Let’s investigate.

01: Understanding Low-Carb Diets

A low-carb diet reduces daily carbohydrate intake. Popular plans like the ketogenic diet fall under this category. Based on daily intake, low-carb diets can be classified as:

  • Very low-carb: <50g carbs/day (<10% of energy)

  • Low-carb: <130g carbs/day (<26% of energy)

  • Moderate-carb: <225g carbs/day (<45% of energy)

The goal? To shift the body’s energy source from glucose to ketones, produced from fat and dietary fiber.

02: How Low-Carb Affects the Brain

The brain relies heavily on glucose, primarily derived from carbs. Critics argue that low-carb diets starve the brain of glucose, leading to sluggishness or cognitive decline.

Reality check:
The brain is adaptable! When glucose is scarce, it switches to ketones (via ketosis) or creates glucose from non-carb sources (gluconeogenesis). Ketones are actually a more efficient fuel, often enhancing mental clarity and focus.

03: Does Low-Carb Really Dull Your Mind?

While the body needs some glucose, low-carb diets don’t cause a shortage. The liver produces glucose through gluconeogenesis using amino acids and other substrates.

Why do some feel foggy at first?

  • It’s a temporary “carb withdrawal” phase, similar to quitting sugar or caffeine.

  • Symptoms (fatigue, brain fog) usually last a few days to weeks.

  • After adaptation, many report sharper focus, better memory, and stabilized mood.

Key advice:

  • Transition gradually (moderate → low → very low carb).

  • Consult a nutritionist or doctor before extreme carb restriction.

Final verdict: Low-carb won’t make you dumb—it may even optimize your brain!

Remember: Listen to your body, and tailor your diet to your needs. Smart eating leads to smart thinking!

How to Manage High Blood Pressure During Pregnancy?

/0 Comments/in ,

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

High blood pressure (hypertension) during pregnancy can lead to more serious complications if left unmanaged. Early medical attention is crucial for both maternal and fetal health.

01: What Is Gestational Hypertension?

When high blood pressure first develops during pregnancy (typically after 20 weeks), it’s called gestational hypertension or pregnancy-induced hypertension (PIH). Blood pressure measures the force of blood against artery walls. A reading above 140/90 mmHg is considered high.

Good news: This condition usually resolves on its own within 6 weeks after delivery.

02: Risks to Mother and Baby

Effects range from mild to severe, including:

  1. Organ damage (kidneys, liver, etc.)

  2. Reduced blood flow to the placenta, limiting oxygen/nutrients for the baby

  3. Low birth weight or preterm delivery

  4. Long-term risks (higher chance of heart disease/hypertension later in life)

Most dangerously, it may progress to preeclampsia—a life-threatening condition causing seizures (eclampsia), organ failure, or even maternal death.

03: Management & Safe Exercises

Doctors may prescribe blood pressure medication, but mild cases often just require close monitoring. Regular exercise helps lower BP naturally.

1. Walking (Ideal for All Trimesters)

  • How: Walk briskly 1 hour after meals. Lift knees slightly and swing arms to engage core muscles.

  • Breathing: Inhale for 2 steps, exhale for 2 steps.

  • Duration: Until slightly tired (not exhausted).

2. Swimming (Low-Impact Full-Body Workout)

  • Best stroke: Breaststroke strengthens back, abs, and arms—great for labor prep!

  • Water temp: Avoid cold pools to prevent cramps.

  • Duration: 30–40 mins (with breaks), 3–4 times/week.

Note: Always consult your doctor before starting exercise.

Key Takeaway: While manageable, gestational hypertension demands regular check-ups to protect you and your baby. Stay active, eat well, and monitor closely!