Stooping over the computer, the steering wheel of your car or your dining room table can change your upper back posture into a more rounded position. This can pull on the muscles, tendons and ligaments in the neck, shoulders and upper back.
Working with your arms overhead can also place access strain on the shoulder joints. Repetitive motion with or without weight can overwork those same muscles as well.
Even an old injury can rear its ugly head. This exercise will help relieve your neck pain and shoulders.
If the pain is excruciating or doesn’t start to feel better with some of the below suggestions, by all means speak to your doctor to make sure you are not further inflaming the shoulder by not getting the proper care needed to heal.
My suggestion is to start with some slow range of motion moves.
This will help to supply the blood and synovial fluid to the area, helping to give it the nutrients and oxygen needed to heal as well as break up any knots or inflammation.
If any motion hurts, back away and do a shorter range of motion until the pain decreases. Work at little on the moves morning, afternoon and evening to gain relief.
Also, try wetting a towel, throwing it in the microwave and placing it across your shoulders to relax the muscles.
Likewise, have another towel ready in the freezer ready to use after the heat to bring down the inflammation.
20 minutes warm and 20 minutes cold: this is known as contrast therapy and has proven successful for healing many injuries.
Give these excercises a try three times a day for a week, and avoid heavy overuse so the shoulders have time to heal.
If it helps, continue on for another week. If you don’t see improvement, a trip to you physician may be wise.
Shoulder Warm Up:
Warm up your shoulders because what’s going to heal it is getting the synovial fluid which think of it as the wd-40 for your joints getting the synovial fluid to those joints as well as the healing blood and oxygen.
In foot therapy I was watch the girl next to me cuz she had a shoulder injury all they had her do was simply take her arm front and back a little bent over just to start giving it range of motion because if you’ve had frozen shoulder you know that shoulder doesn’t want to move so we’re starting very simple than the other side so I’m just moving that shoulder girdle front and back okay giving it some blood come up a little bit and if you get blood in to those shoulders
I want you to simply shrug them such a simple move and shrug and if you could probably notice the very first one I wanted to just that chin out that causes pinching so keep that chin in alignment and shrug those shoulders just to get blood into them and shrug them and it feels so good as well we’re gonna go back to this but I want you to start lifting that arm a little higher come up.
Now, when you work with me, I do not want you to go to out, I want you to go to aa to where it feels good. So if it’s very sore, and this is as far as you can move it, that’s what you stick with. And just work it there. And eventually over time as you work it, we hope that it will unlock. Let’s do the other arm starting down. And then I want you to bring it up and come up a little higher. All right, and we’re gradually getting higher, we’re just trying to get blood into it. It’s kind of monotonous over and over. But I think this whole thing will take 10 minutes, maybe 15 minutes.And if you’re sore, we’re going to take this across the front. Now you want to get rid of that stiffness. And it’s like you’re babying that arm to unlock, and to move, right. So just 10 or 15 minutes to get rid of pain is worth it.
Roll the shoulders, tuck that chin and roll the shoulders, getting blood into them. And reverse it, roll those shoulders and roll those shoulders. Think of pinching those shoulder blades in the back. Or another range of motion, I want you to take this hitchhike and go up to the corner and back to the corner. Sometimes behind is where we have a real problem with that shoulder because we are not working behind us a whole lot. Think about it. The only time you have to go behind yourself is to put on a belt, maybe to do your hair, taking a shower, so we lose our range of motion behind us. Let’s do the other one. We’re going corner and back to corner. If it’s tight, again, just go to before the pain, right? But go there, don’t go past it to an ouch point. You’re just trying to break it up. Oh, ah. Good. We’re going to reach and squeeze again. And reach forward more. Tuck that chin and I’ll take it side and squeeze those shoulder blades add because the head can be involved in that neck pain. let’s stretch it a little bit outside. That feels so good.
Lengthening that muscle. Breathe in and or going the other way. And once more because the second time your body does have muscle memory so it releases a little bit more energy there. Think about the times we’re hunched over eating hunched over at the computer, try to be checking your posture now and then,I want you to just take this a little little bit bigger side, decide if you can, and then stir the soup with the shoulder rotating that rotator cuff one direction. Again, if you’re so or you may just be doing a little circle.These seem like silly moves, but if it gets rid of the pain and unlocks the shoulder, that’s what we’re looking for. Just take this arm side, the side nice and easy. And then circle that rotator cuff gently.
Moving Shoulder Girdle:
Now if you’re able to reach up and grab two ropes and squeeze those shoulders down and back, keep that chin and if your shoulders are frozen, go to the heights that you can do it, even if it’s down here. In fact, let’s stretch those thumbs out. Tuck that chin in and feel a nice stretch of those shoulders in that, bring it up a little higher. Hold that feels great. And again, stop before the pain. If you are just a little stiff, then take it up and stretch it. But if you’ve got a frozen shoulder, you might be down here and that’s okay. We’re gonna do a few more.
Broomstick sounds ridiculous. But I saw some therapy with the bar and broomstick, I thought how smart. So go get it, and then we’ll return. Okay, one of my students brought back some of their shoulder therapy exercises. And I thought how genius, this poll, believe it or not, was for my little kids, when I taught him we did Limbo with it. So I have a fancy pull up broomstick will work just fine. The theory with this is I did have a shoulder injury on my left shoulder where I know what you’re going through. I couldn’t raise this arm above here. And it was very painful and very frustrating not to be able to do my hair, not to be able to get my shirt off. So someone was telling me how you say my is my right because I’m facing you, my right arm was fine, my left arm wouldn’t raise up, the therapists made them get a broomstick and just lift this in front. Because what happens is, this good arm is pulling up the bad arm. And other words, this arm won’t work. But if this is doing the work, it’s taking it along for the ride. And I thought how genius such a simple move to on lock that shoulder, because you take it up to the point of gentle tension, and down. Now if you have no pain, you can take it as high as you wanted to stretch it. But I love that theory of being able to move it with the good hand just to increase your range of motion. Likewise, we’re going to flip our hands over. So pretending my left arms the bad one, it’s just pulling it along with it, so that it’s helping it raise because if you’ve had a shoulder injury, you know, this story, picking that shoulder up, just to get it to move. So we’re using the assistance of the other the good arm. And there’s so many good ones we can do with this poll, I want you to put one under and one down. So one is up, one is down. We’re going to even go corner to corner like we warmed up and back to that corner.
Again, just getting it and just now I don’t know if you heard that. But my neck went crack crack crack, that tells me there’s knots in there that I’m unlocking. And up to that corner such a silly move, but it breaks up the tension. Good. We’re gonna likewise do front and back on the side. And I’m Boy, am I feeling this in my neck. Again, if your shoulders are sore, just do like a little roll on the side. Okay, but one hand is up and one is down. Now we’re going to reverse that this hands going up, this one’s going down. And we’re going to take it to the corner and back. We did it with one arm, but we’re doing it with both because again, we’re assisting with the good arm taking it front and back. How genius can be a broom handle. I don’t know if you have to get a rake to get it. Just don’t hit yourself and then we’re gonna go front. Sometimes I’m just amazed the silly simple pneus of therapy, how if you know what you’re doing, and you can work on it and unlock it. It’s a great idea. So hopefully you’re feeling that in your shoulders.