Best Exercise for Shoulder Pain. Period

Best Exercise for Shoulder Pain. Period


– Hi. We see a lot of patients in our clinic who complain of shoulder pains. The pain could come on
when they put on a jacket, trying to reach with the
hand at one of the sleeves, or when they try to
reach the back of the car to grab something, when they sit in front of a computer, and just work on the mouse, at the end of the day, they
might have a shoulder pain. Or even when they do some overhead work. Painters/decorators, doing
little stuff overhead, and creating a pain there. Now, it’s most likely that that pain is caused by one of three things, three diagnoses. You either might have
a shoulder impingement, you might have the start or
the full frozen shoulder, or you might have rotator cuff tendonitis. Now, it’s not the only things, but those are the three most common injuries to the shoulder. What I’m going to do
today, and share with you, is a very, very simple
but effective exercise, how you can self-help and
self-treat the shoulder joint. This is an exercise that
we give to our patients. We could do some shockwave therapy, we can do some medical dry
needling on the shoulder, we can loosen up neck, and the area between the shoulder blades. We can do some stretches, and then this, as a
support, is a home exercise. Now, actually, the exercises is all based on this book. It’s called “Shoulder Pain:
Solution and Prevention”, and written by a guy called Kirch, and he’s done a lot of studies
into shoulder problems, and what to do with shoulders. And what he came up with
is actually an exercise, is a two-part exercise, that’s proven to be successful in 98% of these cases. So, in case of a shoulder impingement, a frozen shoulder, or
a rotator cuff injury, even a rotator cuff
injury that’s confirmed with CT scan or an MRI scan that you actually have a
little bit of a tear there, these exercises I’m going to show you are very, very effective
for these problems. Now, before we start, two things. One: you have to be able to lift your hand up to the horizon without too much pain,
so that’s number one before you start these exercises. And number two is a little disclaimer: that if you have got an
unstable shoulder joint, for example, you’ve
dislocated it a few times, or you’ve got quite brittle bones, you’ve got osteoporosis, or you have this
unexplained shoulder pain, you’ve had it for a few
weeks and it doesn’t subside, it’s worth to find a medical, go someone into the medical profession, and maybe they can help you out, and give you a diagnosis,
and see what’s going on. So, okay. So, again, it’s a simple exercise, but don’t confuse simplicity
with effectiveness, ’cause it’s a very,
very effective exercise. So the first part, what we’re going to do is we’re just going to
hang, a partial hang. It’s important with the hang that you make sure your hand
palms face away from you, so not towards you, they
need to be away from you. Find a bar, and hang off it. You can buy these things
off Amazon these days. You can find maybe an open staircase. I’m using the bar here
from my dressing room. And you do a partial hang. So, “partial hang” means
that I’m going to shift a bit of the weight
from my legs to my arms. Come down here, and just do
a partial hang like this. Now, this actually might
be a bit counterintuitive, ’cause it can actually be
a bit painful initially. But just bear with me,
try to go through it. Only hold it for about ten seconds if you can’t do any longer,
and then come back up again. So, that’s the first thing. Now, what you need to do, is if you can, obviously, try to get
more and more traction on your arms, and less
and less on your legs. The ultimate goal is to hang loose, but that might take you a few weeks, maybe even a few months to do this. But this is super, super effective. Now, what you want to do is try this for 10 seconds,
15 seconds, 30 seconds, and then make sure you have a minute rest between the hangs. Again, it’s counterintuitive, but it’s really, really
good exercise to do. So, once you’ve done this for about 10 to 15 minutes in total, just a partial hang, going to a full hang. Take your time doing it. 10 to 30 seconds, and take
a minute rest in between. You’re going to follow this up with some strengthening exercises, very simple, not too
demanding, simple exercises. Again, the other thing
is with this exercise, before you do this bit of the exercise, so using the weights and dumbbells, you need to be able to get your arm above the horizon, no added weight, just above the horizon, pain-free. So, that’s what you need to be doing. That’s the condition. So, I’ve got two dumbbells here, 2kg, three exercises I’d like you to do. Always make sure that
your palms face down. So, first exercise is bring the dumbbells all the way up above your head, and all the way down. And we’re looking for
30 to 45 repetitions. That’s what I’d like you to do. The weights that you put on your dumbbells should range between one and eight pounds. If you manage to do 30 to 45 repetitions, that’s when you increase your weight. It’s also important that you go through your full range of motion. So, you really wanna go all the way up, and all the way down. That’s your first movement. Second movement is sideways. So, you go sideways, straight up, all the way down, and up, and all the way down, same thing. Again, 30 to 45 repetitions. Only increase the weight if you get to those kind of numbers. And the third one is
what we call “extension”. So, arms down, hand palms down, and lift your weights
all the way backwards, and come back forwards again. And backwards, and forwards again. So, it’s a two-parter exercise. You hang first for 10 to 15 minutes, and then you add a few exercises using dumbbells ranging
from one to eight pounds. You do 30 to 45 repetitions
before you add some weight. So, start lightly, and then
move on to some more weight. So, this is the exercise
that we give our patients in support to what we do
with the shockwave therapy, the medical acupuncture, loosening up neck and shoulder blades, and some stretches, to our patients. Very, very effective, very useful. Please have a go on it. Let me know how you get on. I’m sure it will be a success, and bye for now. Bye-bye.