A set of exercises for pain in the shoulder joint

With arthrosis of the shoulder joint there are severe restrictions on the movement of the hands: raising a hand high or moving it behind your back is sometimes very difficult due to pain. The shoulder becomes as if frozen. Injections with NSAIDs and corticosteroids relieve acute pain and inflammation, but do not improve the mobility of the joint itself. To restore all the functions of the shoulder, gymnastics is needed for arthrosis of the shoulder joint.

The content of the article:
  1. Gymnastics with brachial arthrosis: video, exercises
  2. Isometric exercises
  3. Examples of static exercises for brachial arthrosis
  4. Dynamic gymnastics
  5. Requirements for exercise therapy for brachial arthrosis
  6. Therapeutic exercises for pain in the shoulder joint video
  7. Exercises for the shoulder joint: therapeutic exercises for arthrosis (exercise therapy, exercise)
  8. Physiotherapy
  9. Sitting (exercises with a stick)
  10. Standing (exercises with a stick)
  11. Standing (no stick)
  12. Therapeutic gymnastics and massage for brachial periarthritis
  13. Isometric exercises
  14. Exercises Popov: what is the point?
  15. Rules for remedial gymnastics for the shoulder joint
  16. The second youth of my joints!
  17. How to change workouts to get rid of shoulder pain
  18. Shoulder Pain Relief Basics
  19. How to change workouts to get r >Usually the guys are so concentrated on the development of the nursing that they do not pay attention to this rule at all. And if the athlete’s shoulders are still behind, he will do such a bunch of presses that his shoulder joint, even being healthy, will get overload.
  20. Replacing the bench press with push-ups
  21. Perform MFR
  22. Work with spinal mobility
  23. Use dumbbell
  24. Work with rotator cuff
  25. Conclusion
  26. Therapeutic exercises for pain in the shoulder joint video
  27. Exercises for the shoulder joint: therapeutic exercises for arthrosis (exercise therapy, exercise)
  28. Physiotherapy
  29. Sitting (exercises with a stick)
  30. Standing (exercises with a stick)
  31. Standing (no stick)
  32. Therapeutic gymnastics and massage for brachial periarthritis
  33. Isometric exercises
  34. Exercises Popov: what is the point?
  35. Rules for remedial gymnastics for the shoulder joint
  36. The second youth of my joints!

Gymnastics with brachial arthrosis: video, exercises

To treat with motion a pain that itself occurs during movement seems absurd:

Before exercise therapy, except when the shoulder hurts, and everything inside calls for peace. But it is precisely this peace that can prove destructive.

Deforming arthrosis leads to ossification of the ligaments and tendons of the joint and its fouling with osteophytes. In the future, complete fusion and immobility of the joint may occur. In this case, only movement can still save

So what kind of medical gymnastics are we talking about? Maybe then, not sparing the sore joints, do a barbell or swing dumbbells – what could be better for the shoulder?

The fact of the matter is that such exercises are categorically not suitable here:

Therapeutic gymnastics for the shoulder joint should exclude stress, that is, there is no question of any weight lifting and muscle building.

Isometric exercises

In the period of exacerbation, only static exercises are permissible, causing tension in the muscles of the forearms, shoulder blades, radial brush, but the shoulder joint itself should not move or take axial load.

Such gymnastics is also called isometric gymnastics. Its essence is that stress should be combined with relaxation (post-isometric relaxation). The goal is to achieve relaxation, in which the pain goes away

The second variant of isometric exercises is that they are performed either in an absolutely relaxed state (a sick hand can hang and swing like a pendulum), or a healthy hand helps the patient.

Examples of static exercises for brachial arthrosis

  • Face the wall at a distance from your elbow bent
  • Press as much as possible with your palms on the surface of the wall, as if you want to move it
  • In this case, you will feel tension in the forearm and shoulder girdle, while the shoulders themselves remain motionless
  • Hold the force for 10 to 30 seconds, then relax

Push off the wall

  • We turn our backs to the wall and, resting our palms, try to push off from the surface of the wall
  • At the same time, we resist this and remain in place
  • Just as in the previous (and subsequent) exercises, relaxation should be in the finale
  • We grip the sore forearm with the opposite healthy hand.
  • We try to take the forearm to the side, while holding it with his hand
  • Put your fingers on your sore shoulder
  • Raise your shoulder up, putting pressure on it with your fingers
  • Bend your arms at your elbows in front of you, and your hands into a fist
  • We rest with our fists against each other and with effort we push towards each other

Another option for such a battle with oneself:

  • Put both elbows on the table
  • We grab the patient with the palm of a healthy hand and try to put it on the table
  • Resist with a sore hand
  • Place your healthy hand on the edge of the chair
  • The other hangs freely and sways like a pendulum
  • Standing, swing the torso with a relaxed, injured shoulder joint.
  • Hand as attached and follows the torso
  • Slowly increase the amplitude of rotation, and at one point throw your hand on the opposite shoulder
  • A healthy hand should be placed on the deltoid muscle of the affected shoulder, just below the shoulder protrusion
  • With effort we press on a shoulder and we take it aside, as far as we can.
  • We hold the tension, as in the previous examples, and then relax

The full range of isometric exercises for the shoulder joint is in the link at the very end of the article.

If you perform the exercises correctly, the result will be a reduction in pain and a gradual unlocking of the joint.

Gymnastics of “small” movements

Shoulder-scapular periarthritis and arthrosis can be a source of prolonged pain.

Another way to adapt to these conditions, and still do therapeutic exercises, is based on the principle of small gentle movements, in which the load on the joint is minimal. Moreover, movement in the joint occurs even with exercises that seemingly unrelated to the shoulder joints, such as . walking in place while sitting.

Such gymnastics is recommended for the elderly and with late stage deforming arthrosis.

If you are interested, then watch the set of exercises from this video:

Video: exercise therapy for shoulder-scapular periarthritis

Dynamic gymnastics

Dynamic gymnastics with arthrosis of the shoulder joint, in which the shoulder is included in active movement, is performed in the subacute period and during the onset of remission.

This may include the following exercises:

  • Raising shoulders and rotating shoulders
  • Bringing the blades together
  • Finger joint at the back of the shoulder blade:
    In this case, the hand, which is closer to the scapula, is placed below it with the fingers up, and the far arm is higher with the fingers down
  • The exercises with a gymnastic stick are also indispensable, the complex with which is given in the second video

When doing exercise therapy, we must not forget that it is part of the comprehensive treatment of arthrosis and is effective if used together with other treatment methods:

  • Manual therapy
  • Massage
  • Physiotherapy, etc.

Requirements for exercise therapy for brachial arthrosis

  • Remedial gymnastics is selected by a rehabilitologist based on a specific diagnosis
  • She must avoid sudden movements and stress that could damage the shoulder joint.
  • Exercise therapy is not performed for pain and in the presence of contraindications

Video: exercise therapy with gymnastic stick

Therapeutic exercises for pain in the shoulder joint video

Exercises for the shoulder joint: therapeutic exercises for arthrosis (exercise therapy, exercise)

In the shoulder joint due to mechanical overload or trauma, degenerative changes in the articular surfaces often develop. In this regard, there is awkwardness when moving, crunching, pain. Over time, the musculo-ligamentous apparatus is weakened more and more, the mobility of the joint is limited. The proposed complex helps to prevent this.

Under the influence of training, the nutrition of the joint improves, the musculo-ligamentous apparatus strengthens, pain gradually passes, joint function normalizes.

It is recommended to engage in physical therapy for arthrosis of the shoulder joint in the acute period, with severe pain; you should not just do exercises with maximum amplitude. If the pain intensifies even during exercise, do not stop doing the exercises.

The sick arm gets less tired when the exercises for the shoulder joint alternate with breathing, or with breaks for rest. By the way, swing movements help relieve pain with relaxed hands (back and forth, left and right, circular movements of the hands, touching them on the floor).

If the pain is severe, do not press your hand to your chest, put it on your chest. Otherwise, joint mobility may develop. Therefore, keep your arm extended, especially when lying down.

The exercises that are given in this complex are recommended to be performed 3-4 times a day for 10-15 minutes at a slow pace. With severe pain, repeat the complex 2-3 times, no more. As you train and reduce pain – up to 6 times.

After gymnastics and self-massage, it is useful to make the hand movements necessary for self-care: to get the shoulder of the same name, the opposite shoulder, the back of the head and the back of the hand to touch the opposite shoulder blade.

Some exercises are performed with the help of a block fixed at the level of a half meter-meter above the head (you can use any wheel or coil that is hollow outside and 1,5-2 meters of bandage).

Perform 15-17 exercises at a time. First, those that work out are easier. After 2-3 weeks, start doing more difficult exercises, and exclude those that you have learned earlier for a while. For those who easily perform the entire complex, to increase the load, you can increase the number of repetitions.

Physiotherapy

1. Stand facing the wall at a foot distance from it. Feet shoulder width apart. Put your palms on the wall at chest level. With a healthy hand, perform a circular motion in one and the other direction, without taking your palm off the wall. The same with a sore hand. The breath is arbitrary.

2. From the same starting position, with a healthy hand, stretch upward, without lifting your palm from the wall – inhale, lower your hand to its original position – exhale. The same with a sore hand.

If severe pain occurs during these exercises, they should be done sitting at a table with your hands on the table.

3. To stand facing the wall at a distance of a step from it, feet shoulder-width apart. Put your palms on the wall at chest level. Bend and unbend your arms, pushing up from the wall. The breath is arbitrary.

4. Stand with your back to the wall, feet shoulder width apart. Press down her arms to her (the back of the hand). Take a healthy arm to the side to shoulder level – inhale, lower – exhale (Figure I). The same with a sore hand.

5. The starting position is the same. Hands and palms pressed to the wall. Take a healthy hand upwards – inhale, return to its original position – exhale. The same with a sore hand.

6. Stand facing the wall, feet shoulder width apart. Grasp the ends of the bandage. With a healthy hand, pull the bandage down, a sick hand stretches up behind it (Figure II). The same with a sore hand.

7. To stand at a step away from the table, feet to the width of the foot. Lean your hands on the edge of the table – inhale, deflecting the pelvis back, make springy inclinations – exhale (Figure III).

8. Sit at the table, put your hands on it, palms down. With a healthy hand, describe the circle in one direction and the other. The same with a sore hand. The breath is arbitrary.

9. Sit on a chair, feet shoulder width apart. Hands to the shoulders: take a healthy elbow to the side – up – inhale, lower – exhale. The same with a sore hand.

10. The starting position is the same. Dilute elbows to the sides – up – inhale, – lower – exhale.

11. The starting position is the same. Hands are bent at the elbows, fingers clenched into a fist – inhale, straighten the healthy hand forward, unclench fingers, stretch your shoulder by hand (Figure IV) – exhale.

Return to starting position. The same with a sore hand.

12. The starting position is the same. Lower your hands, lean forward slightly. Swing movements with relaxed hands forward – backward. The breath is arbitrary.

13. The starting position is the same, the brush to the shoulders. Circular movements with bent arms forward (at the moment when the elbows above, inhale, below, exhale). Same thing the other way.

14. Legs shoulder-width apart, lower your arms down – inhale, leaning to the side, touch the floor with your healthy hand – exhale. The same with a sore hand.

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15. Legs shoulder width apart, arms locked in lock. Raise them up – inhale, lower them to their knees – exhale.

16. Sit on the edge of the chair, legs shoulder width apart, bend your arms at the elbows. Alternately raise your elbows bent at the elbows up (Figure V) and lower them down. The breath is arbitrary.

If this exercise is performed painlessly, arms can be raised higher.

17. Repeat exercise 12.

Sitting (exercises with a stick)

18. Sit on a chair, legs slightly wider than shoulders. Put a stick on your knees, hold its ends with your hands. Raise a stick with a healthy hand to a vertical position – inhale, lower the stick to your knees – exhale. The same with a sore hand.

19. The starting position is the same. Push the stick to the floor vertically. With a healthy hand, grasp the upper end, the patient is closer to the middle — inhale, during exhalation a circular movement to the left side, the body also takes part in the movement. After changing the position of the hands, do the exercise to the right side (Figure VI).

20. The starting position is the same. Hold the stick horizontally in the middle, straighten your arms forward. Turn the stick right – left. The breath is arbitrary.

21. The starting position is the same. Push the stick to the floor vertically, at a distance of straightened hands. Put hands on top of it – inhale, gently, springingly tilt your head and shoulders – exhale.

22. The starting position is the same. Hold the stick in the middle with both hands in a horizontal position. Hands up – inhale, lower to your knees – exhale.

Standing (exercises with a stick)

23. Legs shoulder width apart, hold the stick at the ends horizontally. Raise a healthy hand up to a vertical position – inhale, lower the stick horizontally – exhale. The same with a sore hand.

24. Hold the stick behind your back horizontally. Raise a healthy hand up to a vertical position – inhale, return to its original position – exhale. The same with a sore hand.

25. Hold the stick in front of you at the ends horizontally. With a healthy hand, bring the end of the stick behind the head and carry the stick behind the back – inhale (Figure VII), return to its original position – exhale. The same with a sore hand.

26. Hold the stick in front of you at the ends horizontally. Climb up on your socks, stick up – inhale, fall on your heels, return the stick to its original position – exhale.

Standing (no stick)

27. Feet shoulder width apart, arms down. Turn the body to the right, relaxed hands behind the back to the right. Same to the left. The breath is arbitrary.

28. The starting position is the same. Lean forward, make sweeping movements with your hands forward and back, then make circular movements with your hands left and right. The breath is arbitrary.

29. The starting position is the same. Brushes to the shoulders, elbows to the sides above the shoulders – inhale, lower your arms, relax the muscles – exhale.

Therapeutic gymnastics and massage for brachial periarthritis

There are several types of exercises for the shoulder joint. The choice of one or another should be based on the disease that the person suffers.

Isometric exercises

The essence of isometric gymnastics is that they alternate tension and relaxation of the shoulder joint. The goal is to achieve a condition in which pain syndrome passes.

Periarthritis of the shoulder gland is a sluggish inflammatory degenerative disease characterized by lesions of the ligaments, capsules, tendons and shoulder bags. Like any other disease, periarthritis requires immediate medical attention and therapy.

If you are faced with such an ailment as a shoulder-shoulder periarthritis, Popov’s complex of exercises will become an effective complement to the medication prescribed by your doctor.

It is not recommended to procrastinate with a specialist, as this is fraught with aggravation of the pathological process and the development of complications. Self-medication is also not worth it.

Exercises Popov: what is the point?

The complex of exercises of Dr. Popov Pyotr Aleksandrovich – specially designed movements that help in the treatment of the disease and contribute to the restoration of the functioning of the affected joint, as well as the elimination of contractures. The essence of the technique is a directed effect on both soft and hard shoulder tissues.

The main difference between Popov’s gymnastics and other exercises is repetition, due to which a large amplitude is achieved. In addition, the repetition of exercises helps to warm the muscles.

The shoulder-shoulder joint is one of the most mobile and flexible joints. It is because of the wide range of movements of the shoulder-shoulder joint that is often exposed to periarthritis.

Rules for remedial gymnastics for the shoulder joint

When practicing physical therapy, you need to familiarize yourself with a number of rules:

  • The first classes should be carried out under the supervision of a specialist.
  • In periods of exacerbation of pain, you need to stop classes, as they can harm a sick joint.
  • Before class, you need to measure blood pressure. If it is increased, then the training should be skipped;
  • Do not exercise at elevated body temperature and cardiac colic.
  • If during training a heavy load is placed on a sore joint, it is necessary to consult with your doctor and replace the exercise.
  • A sharp attack of pain signals the termination of classes.
  • Exercises for classes should choose a doctor.
  • Exercises should be performed regularly and diligently.

The second youth of my joints!

I cried, it hurt, I was even hard to walk. So far in 2017, I did not fall into the group of patients who took part in the clinical trials of a new drug of a special development of the Russian Academy of Sciences .

How to change workouts to get rid of shoulder pain

First you need to make sure that the condition is not acute, and there is no injury that can be treated only at rest. A couple of weeks of relaxation after stretching is a must. Tears usually require a little more time. Inflammation and tendonitis is also better to “wait out” without load. But when the injury is already healed and the pain is “residual” in nature, you can gradually begin to train. The tips in this article will help you join the regime and restore the health of the shoulder joint.

Shoulder Pain Relief Basics

  • It is necessary to get rid of exercises that directly provoke pain;
  • Keep track of the correct starting position;
  • Work on the mechanics of movement

The causes of pain can vary from subacromial collision syndrome, when the small space in the shoulder joint, necessary for proper mechanics of movement, decreases and the bones simply hit from each other, to inflammation of the ligaments and cuff of the rotator of the shoulder. Typically, such problems arise in people who are passionate about bench presses, or try to “build their shoulders in one training cycle” and overload them. Subacromial syndrome provokes swings to the side with the wrong technique. The middle delta extends the arm to the side, but if you contract it too much, the max causes collision of the bones and inflammation.

The cause of pain may not be in sports. Suppose someone works a lot at a computer and sits in an uncomfortable chair. A man raises his shoulders, spreads his forearms and periodically puts his elbows on the table. His shoulder girdle is overloaded, and pain can occur after such a person performs only a few exercises.

How to change workouts to get r >Usually the guys are so concentrated on the development of the nursing that they do not pay attention to this rule at all. And if the athlete’s shoulders are still behind, he will do such a bunch of presses that his shoulder joint, even being healthy, will get overload.

The number of rods in the plan should be twice the number of benches. Compliance with this rule is quite simple. Suppose someone performs 3 working approaches of the bench press, then he should perform 6 approaches of pulling the bar to the belt. In bodybuilding, no one usually does that. Everyone practices 3 approaches of traction of a bar, and 3 more – of some traction exercises on a back in the exercise machine.

That’s right too. It’s wrong to just refuse traction exercises at all in order to save time, or do only 3 approaches of traction with a barbell, simply because “normal guys don’t swing in simulators”.

Replacing the bench press with push-ups

We understand that now we are encroaching on the sacred. But a person whose shoulders already hurt, usually has only two options – either remove the bench press from the plan altogether, and switch to push-ups for several weeks, then return the bench again and change the equipment from the bodybuilder to the powerlifter (the shoulders are less loaded), or endure pain, and not get proper rehabilitation.

You can do push-ups with a small pause at the bottom, or by raising your legs to the support. If you feel good, try to create additional resistance by putting weight on your back.

Perform MFR

MFR is a myofascial release. This is the name of the self-massage technique, which will help make the muscles more elastic. Pain in the shoulders is removed if the condition and tone of the pectoral muscles are adjusted. A typical bodybuilder does such a ton of work on the chest that his muscles are more like fibrous tissue. They need to be kneaded not only with a foam roller, rolling each pectoral 9-10 times there and back, but also with a ball for lacrosse or with a special ball for MFR. It can be unpleasant and painful, but only in this way we will remove the discomfort in the shoulders.

Work with spinal mobility

We know, this is another thing that all representatives of the old school hate. But exercise therapy, which allows you to slightly stretch the long back muscle and increase spinal mobility, will ease pain in the shoulders.

We are talking about such exercises as stretching lying on your back with your knees brought to your stomach, and self-massage with a foam roller. Massage should be performed only in the thoracic region, where the trapezius begin. Pressure should be low. In addition, you need to knead the places of attachment of the widest to the body, that is, the “sides”. This will increase mobility in the shoulder joint.

Use dumbbell

Dumbbells, not the barbell, are the choice of those who want to keep the movement as natural as possible for each arm. We are talking about all the bench presses, both lying and sitting. For the period of rehabilitation, it is better to do only with dumbbells, and not with a barbell. Over time, it will be possible to add movement with the barbell too.

Work with rotator cuff

The development of a rotator cuff is a necessary part of training an athlete performing bench presses. Usually in fitness, this part is missed, attributing everything to the joint workout. But rotation in the shoulders is not able to change the situation when it comes to overloaded shoulders and inflammation.

Perform exercises such as:

  1. Scarecrow with dumbbells. Stand straight, forearms are perpendicular to the floor and parallel to the axis of the spine. Dumbbells in the hands. Rotate until the forearms are fully lowered, without changing the angle at the elbows, and return to the starting position. Weight should be light;
  2. Lead forearm to the s >The so-called “bottom of the trapezoid” is an important area for the shoulders. When we do the abduction of arms up-to-side, this section is turned on. It needs to be learned to reduce so that the shoulders are stable during strength exercises. Usually they do the abduction of arms up-to-side without burdening, then with minimal resistance to rubber. The inclusion of other rehabilitation exercises should be supervised by a specialist.

Pumping the lats is important for healthy shoulders. For the period of rehabilitation, it is better to concentrate on block rods and pull-ups without weight, performing the exercise in good technique.

Conclusion

In addition, healthy shoulders are a quality technique for all bench presses. We will have to review it, and correct technical errors, if any. A bodybuilder will win if he moves to a high-incline bench press for chest development. It’s also worth learning how to reduce the shoulder blades in a classic bench press in order to get rid of pain and discomfort in the shoulders.

Exercise regularly, but do not forget about the technique of exercises, and the pain will gradually go away.

Therapeutic exercises for pain in the shoulder joint video

Exercises for the shoulder joint: therapeutic exercises for arthrosis (exercise therapy, exercise)

In the shoulder joint due to mechanical overload or trauma, degenerative changes in the articular surfaces often develop. In this regard, there is awkwardness when moving, crunching, pain. Over time, the musculo-ligamentous apparatus is weakened more and more, the mobility of the joint is limited. The proposed complex helps to prevent this.

Under the influence of training, the nutrition of the joint improves, the musculo-ligamentous apparatus strengthens, pain gradually passes, joint function normalizes.

It is recommended to engage in physical therapy for arthrosis of the shoulder joint in the acute period, with severe pain; you should not just do exercises with maximum amplitude. If the pain intensifies even during exercise, do not stop doing the exercises.

The sick arm gets less tired when the exercises for the shoulder joint alternate with breathing, or with breaks for rest. By the way, swing movements help relieve pain with relaxed hands (back and forth, left and right, circular movements of the hands, touching them on the floor).

If the pain is severe, do not press your hand to your chest, put it on your chest. Otherwise, joint mobility may develop. Therefore, keep your arm extended, especially when lying down.

The exercises that are given in this complex are recommended to be performed 3-4 times a day for 10-15 minutes at a slow pace. With severe pain, repeat the complex 2-3 times, no more. As you train and reduce pain – up to 6 times.

After gymnastics and self-massage, it is useful to make the hand movements necessary for self-care: to get the shoulder of the same name, the opposite shoulder, the back of the head and the back of the hand to touch the opposite shoulder blade.

Some exercises are performed with the help of a block fixed at the level of a half meter-meter above the head (you can use any wheel or coil that is hollow outside and 1,5-2 meters of bandage).

Perform 15-17 exercises at a time. First, those that work out are easier. After 2-3 weeks, start doing more difficult exercises, and exclude those that you have learned earlier for a while. For those who easily perform the entire complex, to increase the load, you can increase the number of repetitions.

Physiotherapy

1. Stand facing the wall at a foot distance from it. Feet shoulder width apart. Put your palms on the wall at chest level. With a healthy hand, perform a circular motion in one and the other direction, without taking your palm off the wall. The same with a sore hand. The breath is arbitrary.

2. From the same starting position, with a healthy hand, stretch upward, without lifting your palm from the wall – inhale, lower your hand to its original position – exhale. The same with a sore hand.

If severe pain occurs during these exercises, they should be done sitting at a table with your hands on the table.

3. To stand facing the wall at a distance of a step from it, feet shoulder-width apart. Put your palms on the wall at chest level. Bend and unbend your arms, pushing up from the wall. The breath is arbitrary.

4. Stand with your back to the wall, feet shoulder width apart. Press down her arms to her (the back of the hand). Take a healthy arm to the side to shoulder level – inhale, lower – exhale (Figure I). The same with a sore hand.

5. The starting position is the same. Hands and palms pressed to the wall. Take a healthy hand upwards – inhale, return to its original position – exhale. The same with a sore hand.

6. Stand facing the wall, feet shoulder width apart. Grasp the ends of the bandage. With a healthy hand, pull the bandage down, a sick hand stretches up behind it (Figure II). The same with a sore hand.

7. To stand at a step away from the table, feet to the width of the foot. Lean your hands on the edge of the table – inhale, deflecting the pelvis back, make springy inclinations – exhale (Figure III).

8. Sit at the table, put your hands on it, palms down. With a healthy hand, describe the circle in one direction and the other. The same with a sore hand. The breath is arbitrary.

9. Sit on a chair, feet shoulder width apart. Hands to the shoulders: take a healthy elbow to the side – up – inhale, lower – exhale. The same with a sore hand.

10. The starting position is the same. Dilute elbows to the sides – up – inhale, – lower – exhale.

11. The starting position is the same. Hands are bent at the elbows, fingers clenched into a fist – inhale, straighten the healthy hand forward, unclench fingers, stretch your shoulder by hand (Figure IV) – exhale.

Return to starting position. The same with a sore hand.

12. The starting position is the same. Lower your hands, lean forward slightly. Swing movements with relaxed hands forward – backward. The breath is arbitrary.

13. The starting position is the same, the brush to the shoulders. Circular movements with bent arms forward (at the moment when the elbows above, inhale, below, exhale). Same thing the other way.

14. Legs shoulder-width apart, lower your arms down – inhale, leaning to the side, touch the floor with your healthy hand – exhale. The same with a sore hand.

15. Legs shoulder width apart, arms locked in lock. Raise them up – inhale, lower them to their knees – exhale.

16. Sit on the edge of the chair, legs shoulder width apart, bend your arms at the elbows. Alternately raise your elbows bent at the elbows up (Figure V) and lower them down. The breath is arbitrary.

If this exercise is performed painlessly, arms can be raised higher.

17. Repeat exercise 12.

Sitting (exercises with a stick)

18. Sit on a chair, legs slightly wider than shoulders. Put a stick on your knees, hold its ends with your hands. Raise a stick with a healthy hand to a vertical position – inhale, lower the stick to your knees – exhale. The same with a sore hand.

19. The starting position is the same. Push the stick to the floor vertically. With a healthy hand, grasp the upper end, the patient is closer to the middle — inhale, during exhalation a circular movement to the left side, the body also takes part in the movement. After changing the position of the hands, do the exercise to the right side (Figure VI).

20. The starting position is the same. Hold the stick horizontally in the middle, straighten your arms forward. Turn the stick right – left. The breath is arbitrary.

21. The starting position is the same. Push the stick to the floor vertically, at a distance of straightened hands. Put hands on top of it – inhale, gently, springingly tilt your head and shoulders – exhale.

22. The starting position is the same. Hold the stick in the middle with both hands in a horizontal position. Hands up – inhale, lower to your knees – exhale.

Standing (exercises with a stick)

23. Legs shoulder width apart, hold the stick at the ends horizontally. Raise a healthy hand up to a vertical position – inhale, lower the stick horizontally – exhale. The same with a sore hand.

24. Hold the stick behind your back horizontally. Raise a healthy hand up to a vertical position – inhale, return to its original position – exhale. The same with a sore hand.

25. Hold the stick in front of you at the ends horizontally. With a healthy hand, bring the end of the stick behind the head and carry the stick behind the back – inhale (Figure VII), return to its original position – exhale. The same with a sore hand.

26. Hold the stick in front of you at the ends horizontally. Climb up on your socks, stick up – inhale, fall on your heels, return the stick to its original position – exhale.

Standing (no stick)

27. Feet shoulder width apart, arms down. Turn the body to the right, relaxed hands behind the back to the right. Same to the left. The breath is arbitrary.

28. The starting position is the same. Lean forward, make sweeping movements with your hands forward and back, then make circular movements with your hands left and right. The breath is arbitrary.

29. The starting position is the same. Brushes to the shoulders, elbows to the sides above the shoulders – inhale, lower your arms, relax the muscles – exhale.

Therapeutic gymnastics and massage for brachial periarthritis

There are several types of exercises for the shoulder joint. The choice of one or another should be based on the disease that the person suffers.

Isometric exercises

The essence of isometric gymnastics is that they alternate tension and relaxation of the shoulder joint. The goal is to achieve a condition in which pain syndrome passes.

Periarthritis of the shoulder gland is a sluggish inflammatory degenerative disease characterized by lesions of the ligaments, capsules, tendons and shoulder bags. Like any other disease, periarthritis requires immediate medical attention and therapy.

If you are faced with such an ailment as a shoulder-shoulder periarthritis, Popov’s complex of exercises will become an effective complement to the medication prescribed by your doctor.

It is not recommended to procrastinate with a specialist, as this is fraught with aggravation of the pathological process and the development of complications. Self-medication is also not worth it.

Exercises Popov: what is the point?

The complex of exercises of Dr. Popov Pyotr Aleksandrovich – specially designed movements that help in the treatment of the disease and contribute to the restoration of the functioning of the affected joint, as well as the elimination of contractures. The essence of the technique is a directed effect on both soft and hard shoulder tissues.

The main difference between Popov’s gymnastics and other exercises is repetition, due to which a large amplitude is achieved. In addition, the repetition of exercises helps to warm the muscles.

The shoulder-shoulder joint is one of the most mobile and flexible joints. It is because of the wide range of movements of the shoulder-shoulder joint that is often exposed to periarthritis.

Rules for remedial gymnastics for the shoulder joint

When practicing physical therapy, you need to familiarize yourself with a number of rules:

  • The first classes should be carried out under the supervision of a specialist.
  • In periods of exacerbation of pain, you need to stop classes, as they can harm a sick joint.
  • Before class, you need to measure blood pressure. If it is increased, then the training should be skipped;
  • Do not exercise at elevated body temperature and cardiac colic.
  • If during training a heavy load is placed on a sore joint, it is necessary to consult with your doctor and replace the exercise.
  • A sharp attack of pain signals the termination of classes.
  • Exercises for classes should choose a doctor.
  • Exercises should be performed regularly and diligently.

The second youth of my joints!

I cried, it hurt, I was even hard to walk. So far in 2017, I did not fall into the group of patients who took part in the clinical trials of a new drug of a special development of the Russian Academy of Sciences .

Shishkevich Vladimir
Shishkevich Vladimir
Orthopedic doctor, traumatologist
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I have been treating joints for many years. I can say with confidence that the joints are always treatable, even in the very ripe old age.

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