Shoulder exercises to relieve pain and stiffness

Why Do Shoulder Exercises?

The shoulder joint is very mobile, and therefore quite vulnerable. The spherical head of the humerus touches the articular cavity of the scapula with only a third of its surface. So you can compare the joint to a golf ball lying on a stand.

In order for such a structure to be not only mobile, but also durable, the bone joint is held by the ligaments and tendons of the muscles surrounding the joint.

To protect the surface of the bones from friction, cartilage is lined, and synovial bags are placed between the muscles, bones and tendons - small cavities filled with fluid.

Damage to any of the components of this complex structure is capable of leadShoulder pain / NHS to problems with the shoulder joint and cause stiffness and pain during or after activity.

At the same time, light exercise helpShoulder: Exercises - Stiff and Painful Shoulder (MSK) / NHS Ayrshire & Arran alleviate the condition and even prevent problems in the future.

Who Shouldn't Do Shoulder Exercises

To not hurt yourself set asideShoulder pain / NHS exercises in the following situations:

• you feel a strong and sharp pain in your shoulder;
• you cannot move your arm;
• the joint is inflamed, there is swelling, the skin is red and hot to the touch;
• you feel numbness or tingling in your arm;
• pain arose after an injury or fall;
• there was a sharp pain in both shoulders;
• you feel chills.

Also, do not self-medicate if shoulder pain gets worse over time and continues to bother you for two weeks. It is better to go to the doctor to start the right treatment in time.

If there are no dangerous symptoms, and the pain during movement does not rise above five on a ten-point scale, you canExercises for shoulder problems / NHS try light exercise. They will speed up recovery, maintain muscle tone and help you return the functionality of your shoulders.

What exercises to do for recovery

These movements helpShoulder: Exercises - Stiff and Painful Shoulder (MSK) / NHS Ayrshire & Arran warm up the shoulder muscles a little and improve the range of motion.

To start, do one set of each exercise - 15 reps if it's dynamic, and 20 seconds of hold if it's static.

If you do not feel pain, and after class the condition does not worsen, gradually increase the number of approaches to three. Arrange such workouts daily and monitor the condition.

Mahi hand

Stand next to a low support, such as the back of a chair, and rest one forearm on it. Tilt your body forward and let your arm hang down freely.

First, swing forward and backward, then from side to side, clockwise and counterclockwise. Do each part 15 times.

Supported outward rotation

For this exercise you will need a small light stick.

Lie on your back, bend your elbows at a 90° angle and lift your forearms up. Take a stick, rest one end in the palm of the affected arm and move it to the side, keeping the elbow close to the body.

Shoulder abduction with support

Stand up straight, take the stick with a straight grip slightly wider than your shoulders. Using your good hand, push the affected shoulder up until it is fully extended. Keep your arm straight and your shoulder relaxed.

Supported inward rotation

Take the towel in your good hand, lift it up and bend at the elbow so that the fabric falls behind your back. Bend the other hand too, put it behind your back and grab the edge.

Use your good hand to pull on the towel, trying to relax your shoulder. Reach the end of the range without pain and hold for 20 seconds. Return to starting position and repeat 4 more times.

Supported Flexion

Lie on your back, take the stick with a straight grip slightly wider than your shoulders and hold it at the level of your hips. Keeping your arms straight, lift the projectile up and then move it to an overhead position.

Move smoothly and do it in a range that does not cause pain. Put the stick back in and repeat.

turn outward

Lie on your back, put your hands behind your head, and press your bent arms to your head. Spread your elbows out to the sides and try to place them on the surface you are lying on. Hold the position for 5 seconds.

Bring your elbows together again, pressing them to your head, rest a little and repeat.

Flattening of the shoulder blades

Stand up straight, lower your arms and turn them palms forward. Without raising your shoulders, bring your shoulder blades together as if you are trying to squeeze a pencil between them. Hold this position for 5 seconds and then relax. This counts as one repetition.

Stretching the posterior surface of the joint capsule

Stretch a straight arm towards the opposite shoulder and place it on the crook of the elbow of the other hand. Gradually increase the pressure, trying to keep the shoulder in place, not lifting it to the ear and not moving forward.

Swipe in position for 20 seconds. Feel the stretch in the back of your shoulder and arm. Relax the tension, rest a little and repeat 4 more times.

Front shoulder stretch

Stand next to a wall or a jamb. Bend your elbow at a right angle and press your forearm against the surface. Gently roll your chest away from the wall, feel the stretch in the front of your shoulder.

Hold the position for 20 seconds, rest and repeat 4 more times.

What movements to do to prevent injury

If you no longer feel pain and stiffness, try increasing the intensity of the load on your shoulders.

AT roller On YouTube, Canadian physiotherapist and trainer Sam Spinelli showed a complex that will help strengthen the muscles surrounding the shoulder joint and improve functionality in various movements.

Spinelli suggests performing four types of exercises: bench press, cravings, external rotation and abduction. Choose the progression that works for you from each section and complete the movement in 3-4 sets. In time, it will take no more than half an hour.

Arrange such prevention sessions 1 to 3 times a week, depending on the total load on the shoulders in other activities.

Push ups

Start with the easiest progression. If you managed to complete it without problems, go to the next one. Find the right option and incorporate it into your workout.

1. Wall push-ups. Stand at arm's length from the wall, place your palms on it. Bend and straighten your arms, making sure your shoulders are at a 45° angle from your body. Do 3 sets of 10 reps.

2. Push-ups from a low support. You can adjust the height of the stand, for example, first on a table, then on a chair, on a low bench, and so on. Follow the form of the exercise - tighten your abs, do not pull your shoulders to your ears, move smoothly and under control.

As soon as you manage to do 3 sets of 10 repetitions, change the support to a lower one until you reach the classic push-ups On the floor.

3. Pushups. Make sure to complete the exercises in a full range, smoothly and under control, without jerking. When you can do 3 sets of 10 reps, add weight.

For example, you can do the exercise with an expander band or a heavy backpack on your back. Do 3-4 sets of 8-12 reps.

thrust

1. Traction without weight. Stand up straight and extend your arms in front of you at shoulder level. Imagine that you are holding on to a rope that has something heavy attached to it.

Bend your elbows and forcefully pull the imaginary object towards you until the hands are at chest level.

Squeeze your shoulder blades together and keep your shoulders down. Feel the tension in your back muscles. Do 3 sets of 10 reps.

2. Traction with an expander. Clip on elastic expander tape on a stable footing and perform chest rows. Make sure that your shoulders do not rise, bring your shoulder blades together. Do 3 sets of 10 reps.

When this becomes easy, you can use a thicker band, increase the number of reps and sets, or try other weight variations.

3. Deadlift with dumbbells or loops. Try rows with one or two dumbbells in an incline, pull-ups on loops, rings or a low horizontal bar.

Adjust the difficulty to complete 3-4 sets of 8-12 reps without muscle failure.

Outward rotation

Due to damage to the muscles surrounding the shoulder joint, many people declining1. J. E. Miller, L. D. Higgins, Y. dong. Association of Strength Measurement with Rotator Cuff Tear in Patients with Shoulder Pain: The Rotator Cuff Outcomes Workgroup Study / American journal of physical medicine & rehabilitation
2. M.B. Clausen, A. Witten, K. Holm. Glenohumeral and scapulothoracic strength impairments exists in patients with subacromial impingement, but these are not reflected in the shoulder pain and disability index / BMC Musculoskeletal Disorders force when rotating it outward. The exercises below will help strengthen the muscles responsible for this movement.

1. Isometric rotation. Stand next to the wall, bend your elbow at a right angle and place a towel under your forearm to make it softer. Without raising your shoulder, push the wall with your brush as hard as you can, as if trying to break a hole.

Hold for 30 seconds, rest and repeat two more times.

2. Side abduction without weight. Lie on your side on a hard surface, place a rolled towel between your shoulder and body. Bend your arm at the elbow at a right angle, point your forearm forward.

Rotate your arm so that your forearm is upright and your hand is pointing up at the ceiling, return it, and repeat. Do 3 sets of 10 reps.

3. Abduction with weight. This exercise is a copy of the previous one, with the only difference that you take a small dumbbell or a bottle of water in your hand.

Do 3 sets of 8-12 reps. Gradually increase the weight of the weight.

lead

Shoulder abduction is another movement that will healthy1. J. E. Miller, L. D. Higgins, Y. dong. Association of Strength Measurement with Rotator Cuff Tear in Patients with Shoulder Pain: The Rotator Cuff Outcomes Workgroup Study / American journal of physical medicine & rehabilitation
2. M.B. Clausen, A. Witten, K. Holm. Glenohumeral and scapulothoracic strength impairments exists in patients with subacromial impingement, but these are not reflected in the shoulder pain and disability index / BMC Musculoskeletal Disorders for people with muscle damage shoulder. By strengthening your muscles, you can restore functionality, improve shoulder stability, and reduce your risk of injury in the long run.

1. Isometric lead. Stand sideways to the wall, bend your arm at the elbow at a right angle. Leave the forearm and hand hanging. Put a towel under your elbow so it doesn't hurt.

Press your hand into the wall, as if trying to move the limb to the side, despite the obstacle. Do not raise your shoulder and make sure that the body remains in a level position.

Press as hard as you can for 30 seconds, then rest and repeat two more times.

2. Abduction without weight. There are several options for lifting, which one to choose depends on your capabilities and feelings. To begin, try to raise your arms to the sides to shoulder level.

If possible, make it higher so that at the extreme point the brushes are at the level of your head. The last option is a full raising of the arms through the sides with the reduction of the hands above the head. Complete the progression that suits you for 3 sets of 10 reps.

3. Abduction with dumbbells. To begin with, take a small burden, for example, two 0.5 liter bottles filled with water. Start with a progression to shoulder level, then gradually move up to the head and above.

Do 3-4 sets of 8-12 reps.