According to the AAOS, the American Academy of Orthopedic Surgeons, 7, 5 million people saw their doctor because of a problem with their shoulders in 2006. AAOS points out that problems with the upper limb can be caused by anything from doing sports to simply doing homework like wash walls. If you report shoulder pain to your doctor, you will probably be referred to a physiotherapist to be treated.
If you are experiencing pain, a physiotherapist will often prescribe assisted exercises for your arm first. The exercise is "assisted" because you will use one arm to move the other through a comfortable range of motion. This allows your shoulder to move freely without pressing your muscles, tendons or ligaments. To perform assisted shoulder flexion, find a peg that is approximately three feet (90 cm) long and hold it in your right hand at one end; With your other hand, take the pin in the center. Relax your right arm and allow your left arm to push it directly in front of your body through a range of motion in which there is no pain. Repeat for the opposite arm.
Isometric exercises are used by physiotherapists to begin strengthening the muscles of your upper arm. During an isometric exercise you will contract the muscle you are working on without moving any joints. According to the "Journal of Orthopedic Physical Therapy," the strength in the external rotators of your shoulders is extremely important in the rehabilitation of upper arm injuries. To strengthen your external rotators, stand up so that your shoulder and your entire arm are touching a wall. Bend your elbow 90 degrees while keeping your arm against the wall. Press on the wall with the back of your hand (focus on your shoulder acting as a hinge so that the pressure is in your hand, not your elbow). Hold the contraction for five seconds, rest and repeat 10 times on each arm.
Active exercise involves contracting your muscles to move the ligaments through a range of motion. The weak flexors of the elbows can lead to a shoulder injury. To actively strengthen the flexors of your elbows, sit or stand with your shoulders straight and the palms of your hands pointing forward. Raise your hands to your shoulders and lower them slowly to the sides. If this movement is easy, hold a light dumbbell in each hand. You can lift both arms at the same time or one at a time. Start with three sets of 10.
Stretching the muscles in addition to strengthening them is very important for the functioning of your upper extremities.To stretch the flexors of your shoulders, sit on the floor or on a carpet with your arms behind you (your palms should be touching the ground with your fingers pointing to the opposite side of your body). Push your hips forward so that they are further away from your hands; You should feel a stretch in your biceps. When you feel a slight stretch, hold the position for 30 seconds, rest and repeat three times.