We are talking about his shoulder. It turned out that not everyone knows exactly where the shoulder is. Shoulder - this is not the ball of the shoulder joint. Leverage - is dliiiiiinnaya of the hands along the humerus. To the elbow. Simply show. Look at the picture (Figure 1).
Why is this principle? Because when a sore shoulder joint (and it hurts so that the arm does not rotate) it is important to define some specific movement in it. For example, rotation. Rotation - rotation around this axis. Here around the upper arm or humerus and will rotate.
internal rotation shoulder - this is when you are trying to touch your shoulder blade.
external rotation shoulder - this is when you are scratching your head.
Why is it important
If you raise your hand through the side up, in people with a sore shoulder joint impingement.
If at the same time raising his hands to do the internal rotation, the shoulder joint tendons will be restrained. It is harmful and painful.
To understand how the internal rotation acts on the shoulder joint, try to raise his hand straight up over the side. Keep a sore thumb up (as if invoking spare the defeated gladiator). You will have a direct hand pick through the side considerably above shoulder level.
Now try to raise his hand straight up over the side, but keep your thumb down (like voting for it, to the defeated gladiator finished off). So you will be able to take a direct hand up through the side only to shoulder level. Then the bones bear against one another, and to raise his hand, will have to turn his thumb up. This is the normal limit due to our anatomy.
Some people are trying hard to overcome this limitation and evert arm artful way. The authors of different techniques and exercises highlights. They twirl their hands in and out. Very often such spinning act on the shoulder joint as a chopper. Bones pressed and milled tendon rotator cuff.
Internal rotation at the shoulder is bad for the shoulder joint
Internal rotation makes pecs and lats. Can you imagine? It is a thick and very strong muscles. If they are a little stretch, the shoulder is exposed at a disadvantage.
Therefore it is impossible for the patient's arm to do any exercises that come to mind. Therefore, I do not believe the majority of copyright with exercises for shoulder procedures.
Option for shoulder exercises
To shoulder felt better, it is necessary to train the external rotators, which turn out shoulder and allow us to scratch his head. Outer rotor is called the supraspinatus and infraspinatus muscles.
These are small muscles that lie on the scapula and stabilize the shoulder joint. They are part of the rotator cuff. That they chewed in the shoulder joint during impingement.
See how to get the charm:
1. These muscles - external rotators. They put his shoulder to the desired position.
2. These muscles stabilize the shoulder joint. They hold the head of the humerus in the glenoid cavity, and not allow it to move. So the head will not push where it is not necessary.
3. These muscles are easily clamped and the first to get sick if something happens. Therefore, it is necessary to train them in the first place. You need to have time to make them strong and sturdy before their bones have experienced.
Exercises
There are many exercises for the shoulder. There and to stabilize the shoulder blades, and so on... Only for this you need a trainer. Without instructor people can not do more than three exercises and is constantly mistaken. Personally, I prefer to give patients the exercises of which is guaranteed not to harm, and are guaranteed to help.
It turns out there are a couple of magical exercises that hurt so hard. Here they are in the pictures below:
Feel yourself blades. There is a spine of scapula - a crest. Above this is the supraspinatus spine and a spine - infraspinatus muscle. Poke them with your finger. Most likely it will be unpleasant. These small muscles-toiler work wear. And literally.
To take a small dumbbell exercises. It is better to start with 500 g Do 12 - 15 repetitions. Every three days increase the number of approaches. On one approach to three. Then increase the dumbbell weight and begin again with a single approach. It is better to train twice a day. On the last repetition should be uncomfortable or a little painful. The maximum weight of the dumbbells not more than 6% of body weight for women and not more than 8% - for men.
These exercises should be done for a long time. Several months. Pain is reduced only in a month. If you have the motivation, it will be good.
I have 5 years of aching shoulder. Then I got tired and I started to do the exercises. A month did not help me, but I persisted in doing the exercises twice a day. I helped in 1.5 months. The pain was gone and did not return.
Now I'm doing a bunch of different exercises, including those harmful to the shoulder, but the pain does not return. Most likely it is because I was able to strengthen the supraspinatus and infraspinatus muscles before they began straining.
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Stiff shoulder does not happen
Stretching of the brachial plexus
Pain in the elbow
