Shoulders: Painful, Sore, Stiff, Tender, Tight

  1. 8 months ago

    Doc

    27 Aug 2017 Administrator
    Edited 8 months ago by Doc

    Tight, tender muscles and/or achy joints: Bragg's apple cider vinegar (ACV) or Epsom salt soaks or compresses.

    Lifting, moving and working: As much as possible, keep your work directly in front of you with your head up, your chin in and your shoulders back and down. Also, whenever possible, keep your work at or below shoulder level.
    1. Lie on your back with your arms straight by your sides. Keep your elbows straight and turn your arms in as far as they will go and out as far as they will go 3 times. Then, move your arms away from your sides about 10 degrees and repeat. Continue in 10 degree increments as far as you comfortably can.

    2. Lie face down with one arm over the side of a bed or table or stand while leaning forward (hold on). Begin with small circles and progress to larger and larger circles while holding a light weight (can of vegies, etc.). Begin again and do your circles in the opposite direction. Repeat with your opposite are.

    3. Wall walking: Stand with your side facing a wall with the fingers of one hand spread, bent and touching the wall. Keep your arm and shoulder relaxed as you "pull" your arm up by "walking" your fingers up the wall. Always begin with your better arm and then repeat on your other side. As this gets easier, turn your entire body so you are facing more away from the wall and you're "pulling" your arm up with it further behind you.

    4. Behind your back hand towel shoulder stretches: Hold one end of a hand towel (or larger towel) over your more uncomfortable shoulder. Reach behind and grasp the other end of the towel with the hand of your better shoulder. Pull down slightly to lock the towel over your shoulder. With your lower hand pull the towel down as far as you comfortably can and hold for a slow 3 to 5 count. Relax but maintain your grip on the lower end of the towel while pulling the towel over the top of your shoulder with the other hand. Only pull enough to lift your lower hand about 3 inches. Lock the towel over the top of your shoulder to maintain the 3 inches of elevation. Repeat pulling down and holding. Repeat relaxing and pulling the lower hand up. Continue as far as you comfortably can. Repeat on the opposite side.

    5. Standing shoulder retraction & depression: Stand and interlock your fingers behind you. Keep your knees slightly unlocked; tighten your abdominal muscles to tip the top of your pelvis slightly back; and keep your head up and your chin in. Hold this upright head, neck, body position as you pull your shoulders back while pushing your hands down. Hold for a 3 to 5 count. Relax for a 3 to 5 count. Repeat frequently throughout the day, especially after you've been sitting.

    6. Door Leans: Stand in a doorway with your hands on either side of the door frame. Alternate the position of your hands on the doorway (at, above or below shoulder level) each time you go through a doorway. Your body position is the same as # 5 above. Slowly lean through the doorway as far as you comfortably can. Hold for a 3 to 5 count. Push back to your beginning position. Repeat with each of the positions throughout the day, especially after you've been sitting.

    7. Stand with your knees slightly bent and your arms straight out to each side with your palms down. Keep head up with your chin in. Rotate and twist your arms so your palms are up as you move your arms back as far as you can. Return to your starting position and repeat. You can increase the speed of your arm rotation and pulling your arms back as it gets more comfortable. Work up to 30 repetitions.

    8. Stand with your knees slightly bent and 1 arm straight to the front with your thumb up and your fingers straight. Keep your head up with your chin in. Lift your arm up next to your ear. Bend your other elbow so your forearm is over your head without touching it. Place the back of your hand above your straight elbow and push back. Resist by pushing your straight arm forward. Hold 3 - 5 seconds. Relax. Switch arms and repeat. Do 8 reps each side.

    9. Shoulder circles while lying back over an exercise ball or lying face up at the corner of a bed or over stacked cushions, etc.: Use the correct diameter exercise ball for your height. Find your correct size by looking at the chart on the side of the exercise ball box. Begin by sitting on the floor with your hands holding the ball behind you. Push with your legs to roll yourself back over the ball. If this is awkward, uncomfortable or just doesn't feel right, try lying back at the corner of your bed. Begin with the backs of your hands together while holding your arms straight down over your chest and abdomen. Slowly bring your arms up, around and over your head. As you move your arms, rotate them so your palms face up until your arms return to over your chest and abdomen. Turn the backs of your hands together and repeat for 8 full circles.

    10. Indian clubs (http://amzn.to/2xK16pO ), fish whackers, weighted tire checkers (http://amzn.to/2iWKFCZ ), etc.: Stand with your knees unlocked, your abdominal muscles tight so the top of your pelvis is tipped slightly back, your head up and your chin in. Keep your elbows locked as you do shoulder circles in front of you, to your sides and over your head. Repeat in the opposite directions.

 

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