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Basic Exercises and Reflexes to Fix Shoulder Pains
Do you feel violent pain in your shoulder as soon as you want to grab an object high up or put your arm in 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.
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)
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 will help you to spare your shoulder. If putting on blouse or coat causes you a violent pain, you will limit it by first dressing the painful side, which prevents you from having to contort your sensitive arm. To undress, however, start with your shoulder and end with the one that makes 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 under your aching arm, a trick to avoid tension when you wake up. 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 with your back straight, wrap an elastic band or tie a scarf 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.
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