All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
ways to preserve kids art work

Five Creative Ways To Use Kids Art

Your kid is creative, and you don’t want to trash the art and you want to preserve them? Then, there are plenty of creative ways to use your kid’s art and make it admirable. This not only makes your kids happy, but it also improves their curiosity and creativity. Sometimes kids’ works can be found everywhere at home – on walls, sofa, papers, books, refrigerators etc. By designating proper place to display them, you can preserve their art work.

There are plenty of creative and practical ways to preserve and display your kids’ art without letting it take over your space. Here are five ideas:

1. Create a rotating gallery:

Designate a wall or a specific area in your home as a gallery for your kids’ artwork. Use frames with easy-to-change inserts, clipboards, or a wire with clothespins to rotate new pieces regularly. This not only declutters but also keeps the display fresh and interesting.

2. Turn art into gifts:

Transform your kids artwork into personalized gifts. Scan or photograph their art and use the digital files to create:

  1. Calendars: Each month can feature a different piece of their art.
  2. Greeting Cards: Use their artwork for birthdays, holiday, or thank you cards.
  3. Photo Books: Compile a years worth of their best pieces into a beautifully bound book.

3. Functional art:

Incorporate their art into everyday items:

  1. Custom fabric: There are online services where you can upload artwork to create custom fabric. Use this fabric to make pillowcases, tote bags, or even clothing.
  2. Magnets: Scan and shrink the art to create custom magnets for the fridge.
  3. Cozies and covers: Transfer artwork onto items like phone covers, laptop sleeves, or even notebooks.

4. Art collages and mosaics:

Instead of keeping each piece separately, create a larger project using multiple pieces:

  1. Collage: Cut up parts of different artworks and arrange them into a new, large piece. Frame it to make a striking, unique display.
  2. Mosaic: Use pieces of their art to create a new image or pattern. This can be framed or used as a decorative element on a larger project, like a piece of furniture.

5. Digital archive:

Create a digital archive of all their art to preserve memories without physical clutter:

  1. Scan or photograph: Digitally scan or photograph each piece of artwork.
  2. Digital frames: Use digital photo frames to display a slideshow of their artwork.
  3. Online gallery: Create a private online gallery or blog where family and friends can view their art. Several Apps are available for storing and viewing photographs like Google Photos.

These ideas can help you celebrate and preserve your kids’ creativity while keeping your home organized and clutter-free.

Image credit: Little girl painting:  Image by _Mochi_ from Pixabay Free for use under the Pixabay Content License  & Kid preparing toy using plasticine -Generated with AI ∙ July 22, 2024 at 1:11 PM


Author: Sumana Rao | Posted on: July 23, 2024
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Internal Rotation And External Rotation

Internal Rotation And External Rotation

9. Internal rotation

1.      Attach a resistance band to a strong sturdy object at waist height.

2.      Stand with your side to the anchor point, holding the band with the hand closest to the anchor.

3.      Keep your elbow at a 90-degree angle and rotate your arm INWARD, towards your body.

4.      Slowly return to the starting position.

5.      Perform three sets of 12-15 repetitions on each side.

10. External rotation

1.      Attach a resistance band to a strong sturdy object at waist height.

2.      Stand with your side to the anchor point, holding the band with the hand farthest from the anchor.

3.      Keep your elbow at a 90-degree angle and rotate your arm OUTWARD, away from your body.

4.      Slowly return to the starting position.

5.      Perform three sets of 12-15 repetitions on each side.

Incorporating these exercises into your workout routine can help you build strong and stable shoulders. Make sure to use proper form and start with lighter weights to avoid injury, gradually increasing the resistance as you build strength.

Image credit: https://pxhere.com/en/photo/1629580 CC0 Public domain


Author: Sumana Rao | Posted on: July 22, 2024
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Upright Rows And Push Ups

Upright Rows And Push Ups

7. Upright rows

1.      Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs with palms facing your body.

2.      Lift the weights straight up to your collarbone, keeping them close to your body.

3.      Lower the weights back to the starting position.

4.      Perform three sets of 10-12 repetitions.

8. Push ups

1.      Start in a plank position with your hands slightly wider than shoulder-width apart.

2.      Lower your body until your chest nearly touches the floor.

3.      Push back up to the starting position.

4.      Perform three sets of 10-15 repetitions.

 

Image credit: Generated with AI ∙ July 21, 2024 at 12:41 PM


Author: Sumana Rao | Posted on:
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Reverse Fly And Face Pulls

Reverse Fly And Face Pulls

5. Reverse fly

1.      Bend at the hips with a slight bend in your knees, holding dumbbells with palms facing each other.

2.      Raise your arms out to the sides until they are parallel to the floor.

3.      Squeeze your shoulder blades together at the top of the movement.

4.      Slowly lower the weights back to the starting position.

5.      Perform three sets of 10-15 repetitions.

 

6. Face pulls

1.      Attach a rope handle to a cable pulley at chest height.

2.      Stand facing the pulley, holding the rope with both hands, palms facing inward.

3.      Pull the rope towards your face while flaring your elbows out to the sides.

4.      Squeeze your shoulder blades together at the end of the movement.

5.      Slowly return to the starting position.

6.      Perform three sets of 12-15 repetitions.

 

Image credit: https://pxhere.com/en/photo/1563285  CC0 public domain


Author: Sumana Rao | Posted on:
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Front Raises And Arnold Press

Front Raises And Arnold Press

3. Front raises

1.      Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with palms facing your body.

2.      Slowly raise your arms straight in front of you until they are parallel to the floor.

3.      Slowly lower the weights back to the starting position.

4.      Perform three sets of 10-15 repetitions.

 

4. Arnold press: This exercise is named after Arnold Schwarzenegger himself!

1.      Sit or stand with a dumbbell in each hand, starting with the weights in front of your shoulders and palms facing you.

2.      Rotate your palms away from you while pressing the weights overhead.

3.      Reverse the motion to return to the starting position.

4.      Perform three sets of 8-12 repetitions.

 

 

Image credit: https://pxhere.com/en/photo/1604352 CC0 Public Domain


Author: Sumana Rao | Posted on:
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Shoulder Press And Lateral Raises

Shoulder Press And Lateral Raises

Following ten simple exercises can help to build stronger and healthier shoulders

1. Shoulder press

1.      Stand with your feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward.

2.      Now press the weights overhead until your arms are fully extended.

3.      Slowly lower the weights back to shoulder height.

4.      Perform three sets of 8-12 repetitions.

 

2. Lateral raises

1.      Stand with your feet shoulder-width apart, holding dumbbells at your sides with palms facing in.

2.      Slowly raise your arms out to the sides until they are parallel to the floor.

3.      Slowly lower your arms back to your sides.

4.      Perform three sets of 10-15 repetitions.

 

Image credit:  https://pxhere.com/en/photo/1638733 CC0 Public domain

 


Author: Sumana Rao | Posted on:
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Reasons To Improve Shoulder Health

Reasons To Improve Shoulder Health

Other important reasons to take care of shoulder health are;

4. Balanced musculature: Strengthening the shoulders helps maintain balanced musculature in the upper body. This balance is crucial for avoiding overuse injuries and ensuring that other muscles, such as those in the chest and back, do not become overly dominant.

5. Rehabilitation, recovery, and chronic condition: Strengthening exercises are often a key component of rehabilitation programs for shoulder injuries. Building strength helps in the recovery process and prevents future injuries. For those with chronic conditions like arthritis, strengthening the shoulders can help manage pain and improve joint function.

6. Aesthetic benefits: Strengthening the shoulders can enhance the appearance of your upper body by improving muscle tone and definition. This contributes to a more balanced and attractive physique.

7. Support for other exercises: Many upper body exercises, such as bench presses, pull-ups, and rows, rely on shoulder strength. Strong shoulders provide a solid foundation for performing these exercises effectively and safely.

Image credit: Generated with AI ∙ July 21, 2024 at 12:19 PM


Author: Sumana Rao | Posted on:
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Ways to Improve Shoulders Health and Strength Through Exercises

Ways to Improve Shoulders Health and Strength Through Exercises

Strengthening shoulders is crucial for several reasons as it impacts overall health, functional ability, and balance. It also prevents injury. There are ways to improve shoulder strength – regular exercises, yoga and Pilates poses help shoulders to strengthen and perform better as we age.

There are many reasons why one should consider focusing on improving the health of shoulders.

1. Enhanced stability and mobility: Strong shoulders help stabilize the shoulder joint, which is one of the most mobile and complex joints in the body. This stability is essential for preventing dislocations and other injuries. Strengthening the shoulders supports a full range of motion, making it easier to perform daily activities and sports movements.

2. Injury Prevention and posture improvement:  Strong shoulder muscles help protect the joint from injuries, such as strains, sprains, and rotator cuff tears. They also provide better support for the surrounding tendons and ligaments. Strong shoulders contribute to good posture, reducing the risk of developing neck and back pain.

3. Improved functional performance: Many everyday tasks, such as lifting, carrying, pushing, and pulling, rely heavily on shoulder strength. Strong shoulders make these activities easier and more efficient. In sports, strong shoulders are essential for activities like throwing, swimming, and weightlifting. Enhanced shoulder strength can lead to better performance and endurance.

References:

·         https://us.myprotein.com/

·         Wix_creation_AI (youtube.com)

·         https://www.goldsgym.com/

·         https://orthoinfo.aaos.org/

Image credit: Image by Victoria from Pixabay Free for use under the Pixabay Content License

Reasons To Improve Shoulder Health

Reasons To Improve Shoulder Health

Shoulder Press And Lateral Raises

Shoulder Press And Lateral Raises

Front Raises And Arnold Press

Front Raises And Arnold Press

Reverse Fly And Face Pulls

Reverse Fly And Face Pulls

Upright Rows And Push Ups

Upright Rows And Push Ups

Author: Sumana Rao | Posted on:
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