You want to rehab a shoulder injury as soon as possible. If not, it can freeze in a bad position to limit motion, cause pain, arthritis and destroy your posture.
Before starting motion with your shoulder, check your posture to make sure you exercise in a good position. Then start with stretches first by causing enough tension without causing pain. Then add in strength exercises with simple weights to improve strength.
Start you rehab in this order:
Corner Stretch for Rounded Shoulders
3 Shoulder Exercises for Shoulders
Wall Push up
These exercises will stretch, then strengthen your shoulder to keep it pain-free. The bonus is your posture will improve to tolerate the physical and static (such as sitting or standing) stresses of your day to keep you strong and relaxed.
Rev. Herman is my blind videographer (I know not the best choice) who scared me today.
As you can see, his move to getting up takes a little practice.
Here are the steps:
1. However you end up on the ground, get to a seated position.
2. Rest one leg on the floor and slightly bend the same knee.
3. Bring the other foot behind you, so that knee is rest on the floor.
4. Lean forward, putting both palms in front of you.
5. Bring your front leg behind you, so you end on both knees.
6. Bring your knees close to your chest.
7. In one move shift your weight from your hands to your feet and stand up.
Herman (the ballerina he is) did steps 5-7 in one move.
These steps require good balance and leg strength.
Start next to steady table or chair, progress next to a wall, then in the center of the room to avoid injury.
This stretch helps relieve tightness/pain and improves your balance.
Here are the steps:
1. While seated, cross your ankle over the opposite leg.
2. Interlock your fingers and either over or under your knee.
3. Pull your knee to your opposite shoulder with enough tensions to feel the stretch.
4. Hold stretch for 10-15 seconds. Repeat 3-4 times.
5. Repeat steps 1-4 for the opposite hip.
There are many ways to relax.Exercise, music, mediation to name a few.
To help our bodies and mind relax before or after a stressful day, practicing mindfulness like Michelle demonstrates today can take you less than five minutes.
Step one: find a quiet place. Prevent yourself from me distracted from your phone, TV or people around you.
Step two: place your body in relaxed position.Here Michelle is sitting up with legs crossed.Other examples are lying flat on your back, or reclining in a seat.
Step three: Start rhythmic deep breathing. Begin by inhaling deeply through your nose; then hold for 1-3 seconds. Exhale completely through your mouth.Repeat this 4-5 times until you feel your mind and body relax.
Step four: start moving your neck in each direction when you inhale, then return to your relaxed upon exhalation.
From our previous talk with Dr. Louise Kelly, practicing this type mindfulness is most effective when done daily, even for just two to five minutes.
Then starting or ending your day in a relaxed state helps your body tolerate the stressors of our everyday life.
This will lower your risk of health conditions caused by stress.
Everyday. Neck pain, tightness. And it goes to my upper back and shoulders.
Took some medications; no help.
My doctor also gave me stronger medications; still no help.
What do I do next?
Start these and see if they help?
The times to hold the stretch will very from 30 seconds to a minute. You want to HOLD the stretch to improve your ligament (not muscle) flexibility will help your joint motion to even help the nerves. This can be the root problem causing the muscle tightness.
Still not working? See a chiropractor. Get an exam and X-rays (if necessary) to see if your spine can be the cause of your pain.
Back pain is common from poor posture, especially from long periods of sitting.
Poor sitting posture straighten the back muscles and weakens your abdominal muscles and front hips. Over time this can change your low back spine to straighten also causing a loss of the normal curve.
When this occurs the low back spinal joint motion stops, then (like wearing a brace long-term) will cause the muscles to shrink -called atrophy. This causes you to feel pain and weakness, especially when going from a sitting to a standing position.
After you can stretch your back muscles to a normal position (See this post), then try these exercises to build muscle and reduce pain.