Special gymnastics is an indispensable component of the treatment of the shoulder-shoulder periarthritis. The constant development of the “frozen” shoulder helps to improve the blood supply to the inflamed tissues and restore normal arm mobility. There is a set of exercises designed for patients with shoulder-shoulder periarthritis.
- General rules for doing exercises
- Exemplary gymnastic complex
- Recovery from a shoulder-shoulder periarthritis is impossible without physiotherapy exercises
- In outline
- Diagnosis of the disease
- Treatment of the disease at different stages
- Traditional methods of treatment
- Domestic funds
- External means
- Therapeutic gymnastics complexes
- Exercises to stabilize the shoulder blades
- Exercises of the Popov complex for shoulder-shoulder periarthritis: an overview
- Exercises of Popov with a shoulder-shoulder periarthritis
- Complexes of exercises for the shoulder-shoulder periarthritis
- The healing possibilities of gymnastics and physical education
- General requirements and rules of exercise therapy
- In which cases it is better to refrain from gymnastics and exercise therapy
- A set of exercises for pain
- A set of exercises in the recovery phase
- Standing exercises
- The essence of a set of exercises according to Popov
General rules for doing exercises
- Physical therapy should be started only after the acute pain is eliminated.
- All movements should be performed at a slow pace, without jerking.
- The number of repetitions of exercises is selected individually, based on the general physical condition.
- If gymnastics causes acute pain in the shoulder, then it is better to abandon it for a while.
- It is recommended to do it 2-3 times a day for 5-15 minutes and always every day.
Exemplary gymnastic complex
During the period of calming exacerbation, Kodman exercises are effective, which give a slight load on the shoulder joint and do not cause pain:
- Standing, feet shoulder width apart. Lean forward. Lower your arms freely. Relax your shoulder girdle as much as possible. Remain in this position for 10-15 seconds.
- Lean forward slightly, resting your healthy hand on the edge of the stool. Swing a sick hand left and right.
After the onset of remission, you can move on to more active gymnastics. The first few classes are carried out in a prone position. In the subsequent training, it is allowed to perform standing or sitting:
- Within a minute, squeeze and unclench your fingers into a fist.
- To bend and unbend brushes. Then rotate them in a circle.
- Lower your arms along the torso. On inspiration, raise your palms to your shoulders, on the exhale lower.
- Press the palms to the body. Raise your hands up. Return to starting position.
- Press the palms to the shoulders, elbows – to the body. On inhaling, raise your elbows, on exhaling – lower.
- Take the patient with a healthy hand and, as far as possible, put her by the head. Slightly sip the affected limb until you feel moderate pain.
- Palms pressed to the shoulders. Spread your elbows to the sides. Return to starting position.
- Lying on the floor. Spread arms. Press lightly on the floor with your palms.
- Lying on the floor. Raise and lower your hands.
- Lying on the floor. Raise your hands, shake your hands. Return to starting position. Relax your arms as much as possible.
Each exercise must be repeated 3 to 8 times.
With the complete absence of pain, the complex can be expanded:
Starting position – sitting on a chair:
- Hands along the body. Rock them back and forth.
- Raise both hands up. Maintain position for 2-3 seconds. Lower your hands down and make 3-4 swings back and forth.
- Place a healthy arm behind your back and touch the shoulder blades with your fingertips. Try to repeat the same with a diseased limb.
- Lower your arms along the torso. Take your healthy arm to the s >Starting position – standing:
- Do the swings with both hands back and forth.
- Leaning forward slightly, do the same simultaneous hand swings, but left and right.
- Walk in place, waving his arms wide.
After the complex is completed, it is recommended to treat the affected limb with position. The patient needs to lie on the floor, taking his straight, sore arm to the side at the maximum possible angle.
To prevent the hand from “sliding” down, under the wrist, elbow and forearm, weights are placed weighing about 0,5 kg. In this position, the patient should remain for the first time 3-5 minutes. With each subsequent time, this time is increased by another 2-3 minutes. The maximum allowable duration of therapy is 30 minutes. At the end, you should stand on your feet and shake with both hands for 30 seconds.
In the first 2 weeks, treatment with the position is enough to be carried out once a day, then the procedure can be repeated 1 times a day (morning and evening).
Having mastered the methodology for performing exercises for patients with shoulder-shouldered periarthritis, you can not only ease your condition at home, but also significantly accelerate recovery.
Periarthritis of the shoulder blade. A set of exercises according to the system of Dr. Popov:
TV channel “Russia-1”, the program “On the most important thing” with Sergei Bubnovsky on the topic “Shoulder-shoulder periarthritis”:
Recovery from a shoulder-shoulder periarthritis is impossible without physiotherapy exercises
Humeroscapular periarthritis is an inflammation of the capsule of the shoulder joint, as well as the tendons adjacent to it and passing through it.
Shoulder gland arthritis is single and bilateral. Significantly affect the process of the disease and the increase in symptoms of degenerative articular changes and the formation of foci of inflammation in the surrounding tissues. If the effects of regression overlap in arbitrary combinations, the disease progresses.
Various syndromes of its development are noted:
- with damage to the tendon of the long head of the biceps;
- inflammation of the tendon sheath of the biceps;
- tearing of individual fibers of muscle tendons.
The cause of the disease may be:
- shoulder injuries of a different nature;
- overvoltage during physical exertion;
- shock loads;
- osteochondrosis of the cervical spine;
- in women, removal of the mammary gland due to the development of a benign or malignant tumor.
The joint area becomes warmer than the surrounding areas by touch, the temperature rises in the area of inflammation and tissue hyperemia is observed.
The amplitude of movement in the joint is gradually reduced, the range of movements in the direction up and back is limited.
Symptoms of a simple form of periarthritis:
- minor pain during rotation of the arm;
- if you try to have a hand behind your back, the pain intensifies.
If at this stage you do not limit the load and do not start treatment, the shoulder-shoulder periarthritis can take an acute form with the following symptoms:
- Aching pain will intensify during a night’s rest.
- With the slightest movement of the joint, pain is given to the arm and cervical region.
The movement of the hand back-up-to-side due to sharp pain is almost impossible, and the movement of the shoulder forward does not cause discomfort.
There is swelling in the shoulder joint.
Subfebrile temperature is observed, fever appears, general condition worsens, sleep is disturbed at night due to pain.
During the acute stage of the disease, if untreated, the process becomes chronic. During it, acute pains are replaced by constant subacute, aggravated by increased load, and when resting, discomfort, numbness in the shoulder joint is felt.
In 1/3 of patients with a history of re-arthritis of the shoulder joint, capsulitis occurs, which is characterized as “frozen shoulder syndrome”.
Diagnosis of the disease
Diagnosis of the disease begins with an examination, assessment of the clinical picture and palpation of the affected joint. The symmetry of the shoulder joints, muscle atrophy, the presence of protrusions of the bones are evaluated.
The patient is asked to move his hand, rotating it in the joint, reveal the degree of tension and muscle tone. The volume of passive movements in this joint is determined.
After determining the degree of functionality of the joint, an x-ray examination is prescribed. Sometimes it is necessary to additionally apply computed tomography or ultrasound examination to clarify the degree of damage.
There are also methods that are connected with the diagnosis: arthroscopy and tomography.
Treatment of the disease at different stages
The main drug therapeutic measures begin with the elimination of pain attacks. In order to completely get rid of the disease, it is required from a certain stage to connect special exercises for humeroscapular periarthritis. Otherwise, the mobility of the joint will be impossible to return.
Subsequently, drugs are prescribed that are involved in the treatment of arthrosis: chondoprotectors and anti-inflammatory.
Physiotherapy – laser, magnetotherapy – as well as manual effects are applied no earlier than 3-4 days after the end of the course of injections of corticosteroids into the affected joint.
At the same time as traditional drug treatment, compresses with dimexide are used. After relieving acute pain, bischofite is added to the compresses.
A quick effect occurs after hirudotherapy, but patients often experience allergic reactions to leeches.
Traditional methods of treatment
Many recipes for the treatment of this disease are available in the stores of traditional medicine. Preparations of this group are for internal and external use. Their advantage is that they have a small number of side effects and there is always a large selection.
Shishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.
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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Tasty and pleasant summer medicine. A handful of blackcurrant berries, insist on boiling water, and drink approximately 100-150 ml before meals. It is very useful and fortifies the body.
Anyone who considers the already described medicine similar to compote can be offered a similar one. Instead of currant berries, leaves will be involved in it.
Hypericum perforatum taken carefully, no more than 30 mg per day for 2 doses. For tincture, a teaspoon of dry raw material is poured into 150 ml of boiling water.
The same tincture can be made from nettle, but take it per day for 1 time more.
They are applied in the form of compresses or used for grinding.
Warming compresses quickly help relieve soreness:
- from salt (the proportions of the brine for the compress: 10 g of salt per 100 g of water);
- from burdock leaves (burdock leaf does not need to be specially prepared; it is enough to rinse it).
Compress is not used cold. To have enough heat for a long time – usually a compress is put before bedtime, a sheet soaked in brine, or a heated sheet of burdock, is first closed with a plastic film, and then fixed.
For grinding, the following plant components are effectively used, on the basis of which alcohol tinctures are made.
Plantain, birch leaves, mint, root of an ordinary dandelion, burdock leaves or roots, mint, pharmacy chamomile, coriander.
All ingredients for tinctures are taken in equal parts.
Therapeutic gymnastics complexes
Before starting classes, you should sit comfortably on a chair, lean your back on the back. Movement should not constrain anything.
Hands on the waist, elbows spread apart to the side. Slowly the elbows try to reduce each other to the minimum distance.
From the starting position, from which 1 exercise began, produce a symmetrical rotation of the shoulders.
Initial position: the elbow of the sick hand is pressed to the chest, the hand on the shoulder. With a healthy hand, the elbow is pulled upward from the affected joint. Do not bring to painful sensations. Exercise ends when the muscles begin to tighten. The elbow across the chest should slide.
A set of exercises of Popov has a positive effect on the shoulder-shoulder periarthritis. He singled out special movements based on his observations of patients who had a history of degenerative changes in the articular and surrounding tissues.
Yu.V. Popov developed small-amplitude movements that gradually loosen these ossified ligaments. The patient must analyze his condition during classes by this method himself.
Recovery is considered successful if after classes you feel pleasant relaxation and there is no soreness in the joints.
The following exercises are included in the complex of Dr. Popov for restoration of the shoulder joint.
- Hand on shoulder, with a healthy hand, they try to raise it as much as possible.
They try to bring a hand lowered to the back of the thigh with a healthy hand to the waist.
The tendon is stretched in an inclination: they lean against the wall with your hands, bend 90º, and slowly squat.
The arm rests against the wall, the shoulder should be la >
Hands across the side slowly rise and fall.
It is required to press your back against the wall. To bend a sick hand 90º in an elbow joint, and try to forcefully press a wall.
Exercises to stabilize the shoulder blades
It is required to slowly push up from the wall. In position: lying on your back, try to raise your shoulders as high as possible, keeping your hands in front of you. The expander is stretched behind.
All exercises are performed in an amount of 10 times, an average of 4-5 seconds.
The recovery complex can only be started after the disease has reached a state of remission.
In this video you can clearly see the complex of Dr. Popov
An important factor in restoring the mobility of the shoulder joint is the regularity of classes. The course of therapeutic measures of the shoulder-shoulder periarthritis is long. In order to prevent a relapse of the disease, it is necessary to constantly engage in physical therapy and limit excessive stress.
Exercises of the Popov complex for shoulder-shoulder periarthritis: an overview
The complex of exercises of Popov with shoulder-shoulder periarthritis is a series of specially selected movements that help treat the disease, contribute to the gradual development of the joint and the elimination of contractures.
The author of this complex is Dr. Popov, a rehabilitologist:
The peculiarity of the method consists in the directed action on hard and soft tissues of the shoulder joint – this effect is achieved due to a smooth and gradual stretching.
Another characteristic difference between the Popov complex and traditional exercise therapy is that the exercises are repeated, but with each repetition a large amplitude is achieved (due to the preliminary “warming up” of the muscles).
The basic rules of the Popov complex for periarthritis:
- each movement of the complex should give a pleasant sensation;
- the complex should be performed as far as possible, there should be no pain;
- after each exercise, it is necessary to relax the muscles of the shoulder girdle;
- breathing when performing the Popov complex with shoulder-shoulder periarthritis should be in time with the movements.
Further in the article is a complete Popov complex of 26 exercises.
Exercises of Popov with a shoulder-shoulder periarthritis
All exercises of the Popov complex are performed while sitting on a solid surface. Each movement must be repeated for approximately one minute. If during execution there is pain or discomfort, skip this movement and proceed to the next.
In the list below – part of the Popov complex for periarthritis, which is performed while sitting. The second part (which is performed standing) – you can look at the video that comes after the list.
Sit on a chair for your convenience. Put your hands freely on your knees. While sitting, imitate walking, moving your legs in such a way as if you were walking. Do not take your hands off your hips, but move them along (more precisely, as you “walk” they will move on their own).
Without stopping the “walk”, begin to make circular movements on the hips with your hands, massaging them. In this case, actively move your shoulders after your hands. Although the exercises are aimed at treating the shoulder-shoulder periarthritis, it is important that the whole body moves.
Sitting on a chair, lower your arms to the sides so that they hang freely. Imagine that you have a load in your hands. Move your shoulder girdle with your arms behind you. Watch your back, it should not be in the same position (periodically straighten and relax the lumbar).
Do circular rotations with your shoulders back with the greatest possible amplitude. Hands hang down freely and move passively. In this movement, the back should also take an active part. When raising your shoulders, straighten your back, and when you lower and lower it back, relax it and bend it a little. The hip joint is also raised and lowered. In general, in this exercise you make wave-like movements.
Do the same as in point 4, only in the forward direction.
Repeat exercise 3, and then 2. Watch your breath. The movement of the shoulders and arms should be synchronous with the inhalation and exhalation.
The starting position is the same (sitting, hands hanging down freely). Do active circular rotation with your shoulders back. Help with your hands, take them back too, bending at the elbows. At the same time, lean slightly to the sides; the movement itself is like a G. Move about a minute, then another minute in the opposite direction (shoulders forward).
Take the brush of one hand in the other hand. Stretch upward, stretching the spine after your hands (straightening the lumbar). It is often difficult to raise arms up with a shoulder-shoulder periarthritis – then pull them forward, leaning towards the back of the chair. The loin is also involved in the movement. When you stretch your arms and lean back – exhale; returning to the starting position – inhale.
Repeat exercise No. 2 from this complex of Dr. Popov.
Do small swings with your hands back and forth using the body frame. Leaning to the back of the chair, cross your arms straight and try to bring your shoulders as close as possible, exhale. Putting your hands back, put the body forward, straighten your back, take a breath. Try to bring the shoulder blades as close to each other as possible.
Raise your hands forward up and down as far as possible. The participation of the body is mandatory: when raising the arm, the spine straightens, and when lowering, it bends in the lower back. The hip joint also takes part in raising and lowering the torso.
Place your hands in the clavicle area. Make circular smooth movements with your arms bent forward with the greatest possible amplitude. Move the case up and down after your hands. Inhale when you lift your elbows and body up, exhale – the body and arms drop down. The spine then straightens, then bends. Do 1 minute swing forward and 1 minute backward.
From a sitting position lean forward; hands slide along the legs, trying to reach the feet (exhale) and bringing the shoulders closer to each other. Returning to the opposite position, lower your arms down as far as possible, trying to reduce the shoulder blades (inhalation). With a shoulder-shoulder periarthritis, shoulder abduction is difficult, you need to feel the contracture, this will indicate the correct execution.
Repeat exercise 2.
Place your hands in the clavicle, elbows along the body, lower back relaxed, slightly bent. When straightening your back, lift one elbow forward and up, and the other back and up. Return to starting position. Repeat in the other direction.
Sitting, relax your back, lower your hands down. When straightening your back, raise your hands up through the sides, making a circular rotation. Lower them to the starting position, but turning them with your palms away from you (inward). Then in the opposite direction to the starting position. When you raise your hands, take a breath, when you lower it, exhale.
Repeat exercise No. 2 from this complex of Dr. Popov.
Close your fingers into the lock, place your hands in front of you at chest level (elbows are pointing to the sides). Make a “wave” with your hands, as if rolling it from one elbow through your fingers to another. Alternately in both directions. This movement is quite complicated with periarthritis, so do it as much as you can, avoiding pain.
Put your right hand on your left shoulder, grasp the elbow of your right hand with your left, lean forward slightly, bending your back. When straightening, turn a little to the left, trying to get your elbow as far as possible. Same thing with the other hand.
Repeat exercise 2.
Sitting on a chair, spread your legs as wide as possible, put your hands on your knees. Lean forward first with one shoulder (the spine also participates), then with the other, each time returning to its original position. Breathe in time with your movements. Despite the fact that this movement is difficult for the shoulder-shoulder periarthritis, previous exercises prepare the joint for its implementation.
Perform exercise 2.
Repeat exercise 4, but more actively, focusing on the shoulder joints.
The starting position is the same as in exercise 21. Bend forward with your elbows slightly bent. Move forward first with one shoulder, then with the other. The spine is direct and does not take part (only the shoulders work).
Repeat exercise 2.
Make a few sweeps of your arms to the sides, up and down to relax.
Video with the complete Popov complex:
The Popov complex for shoulder-shoulder periarthritis should be performed daily. The next day, mild pain in the shoulder girdle may be present – this is normal, discomfort will pass after the second lesson.
Complexes of exercises for the shoulder-shoulder periarthritis
Shoulder-shoulder periarthritis is a common sluggish inflammatory and degenerative lesion of the tissues and anatomical formations surrounding the shoulder joint (capsule, tendons, bags, ligaments). Like any other pathological process, periarthritis of the shoulder-shoulder localization has its own characteristics with regard to treatment. Among the therapeutic measures, an important place is occupied by a correctly selected set of exercises (Popov, Bubnovsky or other authors). The rules of rational exercise therapy and gymnastics in case of shoulder-shoulder periarthritis are described in this article.
The healing possibilities of gymnastics and physical education
The principle of the therapeutic effect of certain movements that are performed during the exercise consists in the following positive effects:
- improvement of microcirculatory processes and blood circulation in the affected area;
- restoration of trophism of altered tissues;
- relief of residual manifestations of the inflammatory-degenerative process;
- relaxation of tense muscle-tendon complexes;
- strengthening weakened ligamentous structures;
- restoration of lost muscle tone and prevention of muscle contracture;
- restoration of proper range of motion.
Important to remember! A correctly selected set of exercises for shoulder-shoulder periarthritis has a blocking effect on almost all the links of the onset and progression of this disease. This is a complete treatment method, which must be supervised by a specialist!
General requirements and rules of exercise therapy
Starting a comprehensive exercise therapy and therapeutic exercises for humeroscapular periarthritis, you must be guided by the following basic rules:
- Do not resort to this method of treatment in the acute stage of the disease. Sick tissues should be at rest until the inflammatory manifestations are reduced.
- The appearance of slight pain during exercise is not a reason for refusing exercise therapy. Pain can be stopped by taking painkillers.
- Severe pain is a contraindication for further exercise.
- Be sure to follow the rules for gradually increasing the intensity of the workload. It is unacceptable to resort to power exercises if the bone-tendon complexes of the affected area are not ready for this.
- Severe soreness or limitation of the range of motion in the shoulder can be reduced by massaging the shoulder area or warming it before doing the exercises.
- The initial complex of exercise therapy should be represented by exercises from the starting position lying on your back.
- Good functional results from exercise therapy can be achieved by introducing into the complex of exercises in different body positions and using additional devices (rubber band, ball, dumbbell, gymnastic stick).
- The first exercises in the case of shoulder-shoulder periarthritis should involve joints more distant from the shoulder of the upper limb.
Important to remember! If the patient has started complex exercise therapy, he is obliged to perform all exercises regularly. Violation of this principle entails a decrease in the effectiveness of ongoing activities!
In which cases it is better to refrain from gymnastics and exercise therapy
Comprehensive exercise therapy for brachiocephalic periarthritis is contraindicated in such situations:
- congestive chronic heart failure and blood circulation;
- uncontrolled arterial hypertension;
- severe exacerbation of periarthritis with severe pain;
- conditions associated with an increased risk of any type of bleeding;
A set of exercises for pain
In case of shoulder-shoulder periarthritis in the stage of unstable remission with unexpressed pain, physiotherapy exercises should be performed in the initial position lying on your back on a hard surface. The main exercises are:
- Warm up of the upper limb in the form of flexion-extension of the fingers, squeezing-unclenching the brush into a fist (8-10 times).
- The flexion-extensor and rotational movements of the brush in the wrist with bent forearms in the elbows at right angles. After that, hands are stacked along the body for relaxation and short rest.
- Hands along the body in a supine position. Perform 10 rotational movements of the upper limbs, alternately moving the palms of the palms up and down.
- From the previous starting position, bending the forearm at the elbows, put the brush on the shoulder, while taking a breath with a delay of 2-3 seconds. After that, exhale followed by lowering the hands to the floor. Such physiotherapy exercises consist of 7-10 movements.
- The upper limbs, located along the torso, bend at the elbows and smoothly parted to the sides with the simultaneous pulling of the elbows upward, and the hands until they touch the floor. Repeat 5-6 times.
- Position the hands on the area of the corresponding shoulder joint. Spreading the elbows to the sides, a breath is taken, leading back – exhalation.
- From the same starting position (brush on the shoulders), maximize the elbows to rise forward on inhalation and lower on the exhale up to 10 times.
- Breeding straightened upper limbs to the side from a supine position with simultaneous rotational movements of the forearm and shoulder brushes fixed in one line. Avoid severe pain and fatigue.
- Raising straightened arms up in front of you from a prone position with simultaneous inhalation and exhalation when lowering.
- The final relaxing exercise is to spread your arms to the sides with your palms up, lie down for several minutes.
A set of exercises in the recovery phase
In the period of reconvalescence (recovery) of the shoulder-shoulder periarthritis, physiotherapy exercises can be performed from the initial position while sitting on a chair:
- The back is flat, legs are set shoulder width apart. Straightened arms rise in front of you with a simultaneous breath. As you exhale, lower your hands. After 5-6 such cycles, to extend the arms to the sides with the maximum allowable lifting up.
- Perform linear movements of the shoulders in the form of their raising and lowering.
- Movement with shoulders in a circle and ˮ eight ’forward and backward with arms down.
- Brush to the shoulder blade first, the opposite side above the shoulder and under it, and then its side 7-8 times.
- Leaving the arm to the side and back with a delay in this position for several seconds. It is performed 5 times alternately for each hand.
- Brushes are placed on the shoulders on one side, knees together in a sitting position on a chair. It is necessary to pull the elbows downward towards the opposite knee.
- In conclusion, circular movements are performed in the cervical spine in both directions with arms down.
- Rotational movements of the hands in circles in a circle with the simultaneous raising of straightened arms upward on inhalation and lowering on exhalation. Exercise to perform until a little fatigue.
- The legs are set shoulder width apart. Exercise consists in performing hand swings left and right, and then back and forth. Enough for 8-10 cycles of each exercise.
- Performing hand swings while walking (about a minute).
The essence of a set of exercises according to Popov
The main principle that is embedded in the complex of Popov’s exercises is simple movements in the form of rotations and sipping. In no case should they bring pain and discomfort. The complex of exercises Popov includes such:
- As far as possible, raise your shoulders up and perform rotational movements of the “eight” type.
- While standing, stretch the spine as much as possible (sipping). After that, the shoulders rise up as far as possible, and linger for a few seconds in this position against the background of a deep breath. On exhalation, the shoulders lower as much as possible and are fixed for a few seconds.
- Smooth maximum hand movements according to the “scissors” type. On inhalation, the hands are parted until the blades join, on the exhale they cross in front of themselves.
- Raising each arm up in turn with simultaneous rotation of the body in the same direction several times, without lowering the arm. After lowering it, relax the muscles as much as possible.
- The arm bent at the elbow joint is gently raised and then gently lowered.
- The hands are crossed into the castle in front of him, the forearms are horizontal. Perform hand movements according to the ˮwaveˮ type.
- Feet together in a standing position. The body bends forward with the chest tightened to the knees. It is necessary to try as much as possible to stretch your shoulders towards the knee joints and stay in this position for several seconds.
Whatever complex of exercise therapy in case of shoulder-shoulder periarthritis is chosen as the basic course of exercise therapy, the key to effectiveness can only be control by a specialist. Combined medication and physiotherapy in combination with a dosed load significantly increase the chances of recovery.