Fix Your Shoulder (Complete Guide)
Shoulder is a very complex joint, and indeed the most useful one – and there are ton of reasons why you should be experiencing shoulder pain at least once in your lifetime.
3. Using massage/exercise:
As the motion improves the pain usually improves as well, another reason for shoulder pain is bursitis, it is a tissue that sits between the rotator cuff and roof of the shoulder and as the arm is brought out to the side or forwards the ball of the shoulder will rub underneath the roof of the shoulder and pinch the tissue.
Athletes or throwing athletes such as pitchers, can also develop shoulder pain and this can be due to instability tightness in the back part of the shoulder which can cause pain and discomfort as well. Frequently stretching out can be very beneficial to help improve performance and decrease pain.
Review of Some of the Stretches and Exercises
Let’s review some of the stretches and exercises that are important :First of all the reason to do these stretches is to improve range of motion and decrease pain, the exercises should be done twice a day if possible and while you are doing it the stretches you should maintain the position for about 20 seconds. Avoid jerking the shoulder as this will cause pain but will not cause any relaxation or stretching of the tissues.
Many of the stretches described can be done using some type of stick, either a broomstick or a golf club or a PVC tubing.
Stretches That Are Important To Do Are Stretches That Involve
Elevation, bringing your arm forward
Extension “bringing your arm back behind you
Rotating in, bringing your arm rotating it in external rotation
Rotating out rotating your arm out across arm stretch
Exercises of Forward Elevation and External Rotation.
Exercise 1: For Mild Irritation
With shoulder problems that may not be full thickness tears but just irritation. Take the stick or whatever you can use, take from the lap all the way down then all over they to your head with your elbows, straight. What you have to think about is if the ceiling is above your hands you have to reach there with straight elbows and back down.
At the top or end of the range motion you may experience little bit of gentle pinch so it is encouraged by doctors to work through a mild to low moderate amount of that. You may feel little stretching in your back and some stretching on the top side of the shoulder.
Do that about 15 to 20 times and you don’t need to bend your elbows during the workout.
Simply reach elbows straight and stretch to the top of the ceiling and back down.
A little bit of discomfort is okay to work through.
Exercise 2: For Rotator Cuff Irritation
Another stretch if your injured shoulder is the left shoulder, you going to have the elbow slightly away from the side for about 45 degrees so you don’t want the arm touched to the side. You can start by keeping your elbow bent 90 degrees and then rotate your shoulder out to the side. Take three hold at the end range and cycle that back and forth. If you are not getting the stretch there you can slightly move off the edge of the bed or table and drop your arm back just to get a little gentle stretch.
This should not be real aggressive stretch, a mild amount of discomfort or stretch feeling is appropriate. Cycling the procedure back and forth 15 to 20 wraps, mild to low, low to moderate discomfort. Do not let the elbow to straighten that is not doing anything to the tissues of the shoulder. The elbow need to remain bent about 90 degrees.
If you are shoulder instability patient, where your shoulder dislocates this would not be the exercise you want to do it at all. This is for rotator cuff irritation that doesn’t involve the full thickness tear.
Stretch To Loosen Up the Shoulder
Another set of stretches that can be done are the stretches that emphasizes the extension or bringing your arm behind you, rotating your arm towards your abdomen or stomach and then bringing it back behind you.
The following exercisers are demonstrating these particular stretches.
The stretch to loosen up the shoulder you start with the stick lift off while standing straight and grabbing any stick behind your back you have to make sure your trunk is nice and tall and lift straight off the back side. Your hands would normally be resting right beside to start with.
This is not a wide range motion exercise it is common to feel a little pull in front of the shoulder or the top of the shoulder that’s very normal.
If this exercise becomes easier you can bring your hands closer together until they actually touch. Once you are able to perform this exercise with your hands and direct contact with each other the closer they get the more intense your stretch will at your shoulder area.
The next phase is to bend your elbows and take your hands up the back and then gently lift off and it is not a wide range motion. Once you are unable to achieve that you can do a simple towel stretch where you use the uninvolved shoulder to gently assist the thumb up to the center of back.
This should be high mild to low mild intensity stretch.
This exercise may takes several days’ even weeks at a given range to loosen
Doctor will advocate that doing this twice a day, morning sometimes mid evening otherwise you may overdo it.
Door Frame Stretch for Shoulders
The next stretch that is going to be demonstrated is external rotation stretch, this is the stretch that turns the arm away from the body and this can easily be done in a door frame. A door stretch is another stretch for rotator cuff irritation that often can help liberate the shoulder and decrease your symptoms. It is a simple door stretch where you start just slightly below 90 degrees and get bit high. Put your arms against the door jam and you just going to lean forward and take a gentle stretch in the chest wall.
Point to remember: Shoulder instability patients where you dislocate your shoulder this is not the exercise you should be doing. This is for rotator cuff irritation.
Gently stretch for a high mild to low moderate intensity, 15 to 20 seconds in terms of holding the stretch fortify repetition the long is better.
Two times a day is advocated by doctors.
If you experience piercing pain or real sharp pain on top of your shoulder while doing the exercise, you may want to back off this exercise because there could be irritation in the joint at the top of the shoulder.
4. Using medication
Identifying the real cause:
One of the causes of shoulder pain is tendinopathy, it means tendons are wearing out. However this does not include a partial tear of the rotator cuff to a complete tear. Partial tears are tears that go part way through the rotator cuff and can cause pain usually these can be treated non surgically however if pain persists, surgery is always an option.
Complete rotator cuff tears on the other hand can also cause shoulder pain, usually a complete rotator cuff tear does not respond to the stretches but it can help make the pain more tolerable, if you have other questions concerning rotator cuff disorders go to Chapter 2 to look over the rotator cuff disorders.
Another cause of shoulder pain is the stiff shoulder, and the medical term for this is adhesive capsulitis while late term is frozen shoulder. Frequently people can have a minor injury to their shoulder which causes some pain, occasionally that pain can increase and as their pain increases the shoulder becomes stiff which causes further pain and discomfort in the shoulder. And what happen is that the tissue above the shoulder contracts or shrinks making arms and the shoulders not moving normally. For mild cases stretches can be beneficial, for more severe cases and stiffer shoulders, physical therapy and medication is more important.
Medications to get some relief from shoulder pain, inflammation, slow bone loss, modify the course of an inflammatory disease or to prevent joint damage are an important part of treatment for many problems that are related with your shoulder. In case of sharp or mild discomfort the medicines used that affect the shoulders and arthritis will depend largely on the form of your pain type. As discussed in above chapters in this book, conditions for shoulder pain are clearly not one.
Just like doctors say 'one pill for one thing’ these pain relief medications are related upon the condition you have.
Types of Medications your doctor will prescribe
Disease modifying anti-rheumatic drugs.
Called by their acronym DMARDs, these drugs work by slowing down the course of inflammatory disease. Each medication of DMARDs may be useful for a number of different forms of arthritis, including rheumatoid arthritis, which can affect the shoulders.
Often the reason behind shoulder pain is because of inflammation of joints. So the gout medications are designed to lower the levels of uric acid in your blood which later prevents you from future joints pain and discomfort.
Some others grout medications are designed to relieve the pain and inflammation of chronic and acute attacks of joint pain. There is a high chance your doctor will prescribed you gout to after identifying the type of your shoulder pain.
Biologic Response Modifiers.
This is actually a newest type of medications used for shoulder pain and some other inflammatory forms of arthritis. FDA has approved about 8 of these agents and it helps relieving the inflammation process without suppressing the entire immune system and causing trouble.
Your doctor might insist taking these medications because these help slowing the loss of bone or help the body build new bone, which can be the solution for your shoulder pain. It is important to know that they are not used just to treat shoulders pains because the stronger your bones are the less you are prone to fracture.
The downfall of these medications is the main cause of shoulder fractures in middle age and older people.