Basic Exercises and Reflexes to Fix Shoulder Pains

Do you feel violent pain in your shoulder as before long as you would like to

grab Associate in Nursing object high or place your arm within the sleeve of your jacket?

With five different joints and a whole set of tendons, ligaments and

muscles, the shoulder is a precision mechanic that is easily infected.

The shoulder comprises three bones: the clavicle, the scapula

and the humerus. The mobility of the shoulder is mainly ensured by

the deltoid muscle and the muscles of the cap, but sometimes these

muscles are put to the test and suffer. Physiotherapy is a natural and

effective solution to help you relieve shoulder pain and regain

flexibility. There must be a balance between rest and exercise. To

prevent shoulder pain and stiffening, it is advisable to achieve a

balance between rest and physical activity. If you are not used to

physical exercises, start gently to gradually do a little more each day

but stay active. Avoid movements that are too painful, especially

above shoulder level.

In 80% of cases, these pains are due to tendonitis. But a

dislocation, a capsulitis retractile, inflammation of the membrane

that surrounds the joint or osteoarthritis can also be involved. If age

is a risk factor, these pains occur more frequently from the age of 55

and some professional activities (painters, masons, cashiers, etc.) or

high-level sports (climbing, bodybuilding and tennis, etc.) are

exposed more to these evils.

The Exercise of the Pendulum

Stand with one hand on the back of a chair, not rolling, or against
the edge of a table. Let the other arm hang and swing gently back
and forth in a circular motion. Repeat this exercise about 5 times 2
to 3 times a day.

The Stretching of the Shoulders

Stand upright and lift your shoulders and hold for 5 seconds. Then
stretch your shoulders back to bring your shoulder blades to your
back and hold for 5 seconds. Finally, stretch your shoulder down
your body and hold for 5 seconds. Relax between positions and
repeat 5 to 10 times.

Stretching with a Door

Standing up straight in front of an open door, place your hands on
each side of the door, so that your arms are open and rose slightly
above your head. Staying "hooked" on the door in this way, try to
amble toward the front of the door, forward, until you feel a stretch
in your shoulders. Hold the position for 15 seconds, then rest.
Repeat the exercise 3 times.
Be careful not to do this exercise if you suffer from
anteroposterior conflict of the shoulder.
• The Support on the Door
• Stand in front of an open door
• Bend your elbow in a right angle,
Apply your wrist against the door frame, open hand (left of the
door for the right hand and shoulder, to the right of the door for the
right hand and shoulder)
• Push your arm against the door frame
• Hold the position for 5 seconds
• Repeat this exercise 10 times on each side 3 times a day.
Attention: these exercises are offered for information purposes
for arthritis pain in the shoulder. Ask your physiotherapist for
advice.
Whatever your origin, do not take shoulder pains lightly
because they can cause chronic pain that can be very debilitating.
Fortunately, there are many ways to prevent them.
Good reflexes can assist you to spare your shoulder. If putting
on shirt or coat causes you a violent pain, you may limit it by initial
dressing the painful aspect, that prevents you from having to deform
your sensitive arm. To undress, however, begin together with your shoulder
and finish with the one that produces you suffer.
To avoid hurting at night, it is better to sleep on your back or on
the opposite side. If necessary, place a pillow below your aching
arm, a trick to avoid tension after you awaken. You will keep these
ailments at a distance by regularly practicing these exercises;
Sit back straight facing the door between your knees. Place a
rubber band around the handles and hold the ends. Pull the elastic
towards you, lowering the shoulders and squeezing the shoulder
blades. Keep the position for 6 seconds before releasing slowly.
Repeat the exercise 10 times.
Sitting on a chair together with your back straight, wrap associate rubber band
or tie a shawl around your wrists. Keeping your elbows firmly
attached to the body. Try to spread your forearms while fighting
against the resistance of the link. Hold for 6 seconds, then release.

Repeat the exercise 10 times.

Are you planning a game of tennis, gardening or DIY? No need
to deprive yourself of these good times! But to avoid pain at the end
of the day, it is important to prepare your shoulder for the effort. For
one minute make shrugs: first the two together, then one after the
other. Then roll them slowly 5 times forward and 5 times
backwards.
When your activity is over, relax your articulation. Stand in
front of a bookshelf, lean forward, a bent arm resting on the
furniture, with your head resting on your forearm, let your sore arm
fall to the floor. Make small rotations in one direction. Then the
other for 2min.
These essential fatty acids have, according to many studies,
effective anti-inflammatory properties to avoid pain and maintain
the flexibility of your joint. Do not hesitate to enrich your diet. You
will find them in vegetable oils (flaxseed, rapeseed and nuts), at the
rate of one tablespoon on your vegetables, a dish of fish or pasta, as
well as in oily fish (salmon, mackerel, sardines) to consume twice a
week.
For breakfast or snacks, munch a dozen nuts, sources of the
precious omega 3. And every day, drink between 1.5 and 2 liters of
water: to hydrate favors the elimination of the waste which,
accumulated, can cause more inflammations to the pain.