How To Tighten Face Skin With Papaya And Rice Flour Face Pack

•  Papayas are simply magical when it comes to skin. 
• This amazing fruit is rich with enzymes, skin nourishing elements and cool minerals which have bleaching and skin brightening properties. 
• If you have pigmented and uneven skin tone, this is the best fruity surface toner you should try!
• This sole ingredient has the ability to tighten, brighten and super nourish your skin!

INGREDIENTS:

Papaya

1/4 cup of rice flour

Two tablespoons of honey

PROCESS:

•  Firstly, take one ripped papaya and mash it finely.
• To it add the rice flour. Now mix them well and create a paste.
• Finally, add the honey to it and now mix all of them.
• Apply this refreshing and soothing paste evenly on your face.
• Let it work for 20 minutes and wash it with lukewarm water..

CROSSOVER ARM STRETCH FOR SHOULDER PAIN

Crossover Arm Stretch

Main muscles worked: Posterior deltoid

You should feel this stretch at the back of your shoulder

Equipment needed: None

Step-by-step directions

• Relax your shoulders and gently pull one arm across your chest as far as

possible, holding at your upper arm.

• Hold the stretch for 30 seconds and then relax for 30 seconds.

• Repeat with the other arm.

Repetitions - 4 times each side

Days per week - 5 to 6

Tip- Do not pull or put pressure on your elbow.

ASSISTED FLEXION EXERCISE FOR SHOULDER PAIN

 Assisted flexion
 Step-by-step directions

• Assisted flexion allows you to get the shoulder range of movement going even though you don’t yet have the power or pain control to do it with the one arm alone.
• The easiest way to start is to lie flat and clasp your hands together. 
• Slowly lift your arms up, stretching them out away from you as you bring them gradually above your head if you can.
• Don’t force the movement as it may well be painful to some degree and pushing into the pain won’t help. 

TIP: You can also do this exercise sitting up or standing.

STRETCHING SHOULDER BLADE EXERCISES

Step-by-step directions

• Stand with your arms relaxed at your sides. 
• Rotate palms outward so your thumbs rotate away from you. 
• Squeeze your shoulder blades together and down. 
• Hold for 5 to 10 seconds. 
• Repeat 2 to 3 times. 
• Repeat this 5 times per day or more often if needed for pain relief.

STRETCHING EXERCISES FOR SHOULDER PAIN

 Pain in your shoulder is often a symptom of shoulder impingement. The pain is caused by compression of the structures within the shoulder as you raise your arm. As a result, the structures (bursa, rotator cuff tendons, and ligaments) become irritated and painful. This can lead to bursitis, tendonitis and other rotator cuff problems.

What can I do to ease my symptoms?

• Apply cold packs to your shoulder for 10 to 15 minutes 30 times each day to reduce pain.
• If sleeping on your side is painful, sleep on your back with a pillow under your arm or sleep on your unaffected side.
• Take your medications as prescribed by your doctor.
• Position your arm with the thumb pointed up when reaching for things.
• Put your coat and shirt on your affected arm first.
• Avoid activities that increase pain in your shoulder.
• Sit and stand with good posture.
• Participate in cardiovascular exercise such as walking for 30 minutes daily.
• Follow the exercises. Stay consistent with your exercise program. Impingement tends to return if you don’t continue your exercises.

  What can I do to prevent symptoms?

• Avoid sitting or standing with slumped (rounded) shoulders. This puts more compression on the tendons and bursa.
• Take regular breaks from repetitive activities.
• Lift and carry items close to your body.
• Avoid carrying a heavy purse or backpack on your affected shoulder.

 Pendulum Exercises: 

 This technique is most useful post-operatively or if you have a painful problem. 

  NB Take the advice of your physical therapist if you have had a shoulder operation, as the exact types of exercise can be crucial to the success of your operation. 

Main muscles worked: Deltoids, supraspinatus, infraspinatus, subscapularisEquipment needed: None.

Step-by-step directions

• Lean forward and place one hand on a counter or table for support. 

•  Let your other arm hang freely at your side.

• Gently swing your arm forward and back. 

• Repeat the exercise

• moving your arm side-to-side, and repeat again in a circular motion.

• Repeat the entire sequence with the other arm.

Repetitions -  2 sets of 10Days per week  - 5 to 6

Tip : Do not round your back or lock your knees.