Physical Therapy - Shoulder Pain Exercises That Fixed My Shoulder
Every year, millions of people suffer an injury that requires a certain degree of rehabilitation. Physical therapy is a health care profession that aids individuals in restoring mobility and function from problems arising from an accident, aging, and environmental conditions. A physical therapist will determine which part of the body is impaired, and suggest exercises and movements to strengthen and support that part of the body to increase mobility.
RSI symptoms will vary but commonly include one or more of the following; a sharp or a dull ache, stiffness, tingling, numbness, weakness, and cramp. Repetitive strain injury symptoms are most common when performing the particular activity that caused them, for example, tingling in the fingers when typing. In severe cases the wrist pain and forearm pain will be felt doing normal activities like housework or driving a car. Sometimes the affected person will wake in the night with pain and sometimes will lose the strength in their wrist and forearm. This occurs because the nerve going through the forearm and wrist becomes compressed.
Like me, it could be a rotator cuff problem. The rotator cuff is a group of four muscles that all help to hold the head of the upper arm into the shoulder. Tear one of them and you have constant shoulder pain whenever you try lifting your arm above shoulder height.
Bursitis of the shoulder can be equally painful. The bursa is a sac of fluid that helps to protect the shoulder joint as it moves. It can become inflamed in which case you will experience pain with virtually every movement.
Frozen shoulder on the other hand is caused by the internal membrane that surrounds the shoulder joint. This can become inflamed following an injury, scar tissue can form and the shoulder can become painful and have severely restricted movement.
If the knee is affected, exercises will focus on the hamstring, and muscles of the calf.
• Holding onto a chair for balance, grasp one ankle from behind and pull toward your back. Hold for a count of twenty.
• Sit tall with both legs extended in front. With your palms on the floor beside you, slide your palms toward your feet. Hold for a count of thirty.
• Stand with your back, hands and hips against a wall. Move your feet about two feet away from the wall. Slowly slide down until you are almost in a sitting position, hold for a count of five or ten, and then slowly slide up.
• Hold on to two chairs, one on each side. Raise one leg in front, putting your weight on the other leg. Lower yourself slowly, putting your weight on the heel of the supporting leg. Hold for a count of three to five, and then raise yourself straight.
Having suffered six months of pain I was reluctant to risk doing any further damage so this side of Pilates appealed to me.
Over a period of about six weeks, I gradually built up my exercises starting off with stretching exercises to regain the flexibility, moving onto exercises to give control and stabilise the joint and finally moved on to strengthening exercises to build up the muscles and protect me from future problems. I found myself back to full pain free movement in my shoulder within a couple of months.
Pilates focuses on balance within the body. Shoulder problems tend to be the domain of the athletes and anyone over forty. As we age, some muscles start to get lazy, we change our posture, carry ourselves differently. Exercising gradually wakes up the last muscles and puts our bodies back in balance
Resource Author Francisco Rodriguez Higueras
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