Quick Solutions for Shoulder Arthritis Exercises – The Facts

This simple therapy is able to restore my stiff shoulder arthritis exercises difficult and painful when moved or reach a wider range. Incidentally my sister had a stiff shoulder without knowing the reason and asked me to tell her about the experience that I did doing flexing shoulder pain exercises.

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Do this laithan 3x a day: Morning wake up, lunch break and night before bed. Do this exercise after relaxing your shoulders with a warm bath or doing aerobic exercise (warming up with light exercise) so that the blood fluid runs normally.

Shoulders become stiff for various reasons. In many situations stiffness is related to the tightness of the muscles around the joints. Usually these muscles are flexible allowing the shoulder to move freely. When the muscle becomes thickened or injured, the muscle loses its flexibility. Sometimes stiffness occurs after an accident or surgery. My own shoulders were stiff after having a right wrist fracture due to a fall.

The wrist was giped a few weeks and after that my shoulder became stiff. In many cases, shoulder stiffness occurs without knowing the cause. Therapy here for muscles that are stiff, not for causes because, for example arthritis, or pain in the hinges. In this article there are 4 exercises to flex back a stiff shoulder.

Raise your stiff hand up as high as possible over your head. First, lie flat with your back on the bed or floor, relax, and hold the wrist from the stiff shoulder with the other hand. Using the strength of a hand that is not stiff, bring a stiff arm as far as possible while still holding it (do not be forced too far if you are sick, but for days it will make the arm reach longer distances).

Hold the stiff arm in the range for 10 seconds or count to 30. Breath slowly and deeply then return the arm slowly to the position parallel to the bed or floor. Repeat this 10 times each time laithan.

Perform movements to strengthen the muscles in the middle back.

The ability to pull the shoulder back and keep the position at the same height is determined by the strength of the muscle in the middle of the back between the two shoulder blades, namely the paraspinal, romboid, trapezius, and infraspinatus muscles. [1] The shoulder will bend if the muscle group is very weak . Strong upper back muscles play an important role in maintaining correct posture.

shoulder arthritis exercises pdf

Increase muscle strength between the two shoulder blades by performing rowing machines using weight training equipment (rowing machines). Start practicing with a light load and a little repetition of movement. Gradually, use heavier weights and do more movements for 4-6 weeks.

Perform reverse fly movements while holding dumbbells to strengthen romboid and trapezius muscles. Sit at the end of the bench to practice weight while holding the dumbbell, 1 dumbbell with 1 hand. Lean forward and look down. While holding the dumbbell, close the palms together and spread them out to shoulder arthritis exercises height so that the two shoulder blades approach each other. When the arm is parallel to the floor, hold for a few seconds then lower the dumbbell slowly to its original position.

Swimming is a very effective exercise because it is beneficial to train muscles throughout the body, especially the shoulders, back and legs muscles. In addition, swimming helps you maintain the correct posture so that you can be on the surface of the water and swim in a straight line.

Practice flexing the joints of the spine (thoracic spine).

A normal spine has a natural curvature in the back, but a posture that is too bent will form a hump so that the back becomes stiff and painful. [2] A stiff hump (medically called a kifosis) will push the shoulder and neck forward. Therefore, try to flex the joints of the spine by stretching the spine (arching the spine in the opposite direction) so that the shoulder position can be repaired.

Lie on the ball to exercise while setting your feet on the floor and looking up. Move the foot so that the upper back is above the ball so that the head almost touches the floor. [3] When you feel a comfortable stretch (no pain), hold for 15 seconds. Do this exercise 10-15 times a day.

Perform a “Superman” posture. Lie face down on the floor with a mattress while straightening your arms above your head. Lift your chin, arms and legs as high as possible like “Superman” who is flying and then hold for 15 seconds. Do this movement 10-15 times a day. Place a thin pillow under the abdomen so that the back does not curl excessively when lifting the head, arms and legs.

Swimming, rowing movements using weight training equipment, and yoga are useful for flexing the spine and other parts of the body.

Lie on your back on the floor on a lumbar stretcher placed at the waist. Begin to lie down for 1 minute and then extend the time to 5 minutes gradually. Do this exercise every day. After lying flat on your back with a lumbar stretcher, stretch your back slowly. This exercise is useful to eliminate the habit of sitting bent.

Stretch the chest and neck muscles.

In addition to the weakness of the upper back muscles, a very stiff chest muscle will also pull the shoulders forward so that the shoulder position is problematic. Ironically, many men who practice regularly at the fitness center have postures like this. They train the chest muscles and the shoulders too often, but don’t do enough to train the romboid muscles (between the two shoulder blades) and the back shoulder muscles.

Instead of just focusing on strengthening exercises, make sure you can practice chest muscle stretching. The same problem occurs when the lower neck muscles (trapezius and levator scapulae) become very stiff because the shoulder will lift so that the body seems to be curled up.

To stretch the chest muscles, stand next to the door or wall and raise your hands (close to the door / wall) at shoulder height while bending your elbows. This posture is like a goalkeeper who is raising one hand. Touch your arm to the door / wall to stretch your shoulders for 30 seconds.

Point your face to the opposite side (with your hands raised) so that the shoulder stretch is more intensive. Do the same movement to stretch the other shoulder. Practice 5-10 minutes every day to flex your chest muscles and pull your shoulders back.

After warming up your neck muscles, stretch by tilting your head to the side while holding your ear to the shoulder arthritis exercises and then hold for 30 seconds. Do this movement left and right 5-10 times a day. The shoulders will come back down little by little if you stretch your neck muscles regularly.