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Corrective Exercises
 
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
 
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
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    Muscle Energy Technique

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    Postural Assessment/Correction

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    Postural Taping

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    Facial Rejuvenation

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    Myofascial Release Technique

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    Myofascial Dry Needling

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    PNF Stretching

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    Deep/Soft Tissue Massage

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    Myofascial Glide Cupping

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    Trigger Point Therapy

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Corrective Exercises
Biceps

WHAT IS THE CAUSE?
Biceps tendon injuries can be caused by:
Overuse of your tendon from a sport or work activity that involves frequently raising your arm over your head, such as pitching or carpentry
A sudden activity that twists or tears your tendon, such as lifting something very heavy or landing on your arm during a fall

WHAT ARE THE SYMPTOMS?
The symptoms of a biceps tendon injury may be felt in the shoulder or the elbow. Symptoms may include:
  • Pain when you move your arm and shoulder, especially when you move your arm over your shoulder
  • Pain when you touch the front of your shoulder or when you do things like throwing
  • Swelling and bruising on the top of your arm
  • Trouble lifting or turning your arm, especially turning your palm up and down

If the tendon is completely torn, you may have felt a pop at the time of the injury and you may have a large bulge on your upper arm. You may not be able to raise or turn your arm.

You may do these exercises right away. If any exercise increases your pain, stop doing it. Avoid overhead lifting while your tendon is healing.
 
Active elbow flexion and extension: Gently bring the palm of the hand on your injured side up toward your shoulder, bending your elbow as much as you can. Then straighten your elbow as far as you can. Repeat 15 times. Do 2 sets of 15.

Biceps stretch: Stand facing a wall (about 6 inches, or 15 centimeters, away from the wall). Raise your injured arm out to your side and place the thumb side of your hand against the wall (palm down). Keep your arm straight. Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps. Hold 15 seconds. Repeat 3 times.

Biceps curl: Stand and hold a 5- to 8-pound weight in your hand. If you do not have a weight, use a soup can or hammer. Bend your elbow and bring your hand (palm up) toward your shoulder. Hold 5 seconds. Slowly straighten your arm and return to your starting position. Do 2 sets of 8 to 12.

Single-arm shoulder flexion: Stand with your injured arm hanging down at your side. Keeping your arm straight, bring your arm forward and up toward the ceiling. Hold this position for 5 seconds. Do 2 sets of 8 to 12. As this exercise becomes easier, add a weight.

Resisted shoulder internal rotation: Stand sideways next to a door with your injured arm closest to the door. Tie a knot in the end of the tubing and shut the knot in the door at waist level. Hold the other end of the tubing with the hand of your injured arm. Bend the elbow of your injured arm 90 degrees. Keeping your elbow in at your side, rotate your forearm across your body and then slowly back to the starting position. Make sure you keep your forearm parallel to the floor. Do 2 sets of 8 to 12.

Resisted shoulder external rotation: Stand sideways next to a door with your injured arm farther from the door. Tie a knot in the end of the tubing and shut the knot in the door at waist level. Hold the other end of the tubing with the hand of your injured arm. Rest the hand of your injured arm across your stomach. Keeping your elbow in at your side, rotate your arm outward and away from your waist. Slowly return your arm to the starting position. Make sure you keep your elbow bent 90 degrees and your forearm parallel to the floor. Repeat 10 times. Build up to 2 sets of 15.

Side-lying external rotation: Lie on your uninjured side with your injured arm at your side and your elbow bent 90 degrees. Keeping your elbow against your side, raise your forearm toward the ceiling and hold for 2 seconds. Slowly lower your arm. Do 2 sets of 15. You can start doing this exercise holding a soup can or light weight and gradually increase the weight as long as there is no pain.

Sleeper stretch: Lie on your injured side with your hips and knees flexed and your arm straight out in front of you. Bend the elbow on your injured side to a right angle so that your fingers are pointing toward the ceiling. Then use your other hand to gently push your arm down toward the floor. Keep your shoulder blades lightly squeezed together as you do this exercise. Hold the stretch for 30 seconds. Repeat 3 times.
 
Developed by RelayHealth.   Published by RelayHealth.  Copyright ©2014 McKesson Corporation and/or one of its subsidiaries. 

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Facial Rejuventation - TRY IT TODAY!
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Benefits  
 
   · Reduced / eliminated of fine lines
   · Diminished deep wrinkles
   · Lifted droopy eyelids 
   · Firmed Jowls 
   · Reduced eye bags 
   · Reduced puffiness around the eyes
   · Increased facial blood circulation
   · Increased collagen production 
   · Improved muscle tone
   · Dermal contraction
   · Tightened pores
   · Brightening of the eye area
   · Diminished acne
   · Reduced evidence of stress 

According to NYC Dermatologist Fredric Brandt, MD, “Anything that stimulates the fibroblasts to build new collagen is going to help eradicate damage.”  
 
And of course getting enough sleep and having good stress management solutions are a no brainer!