Exercises for the flexibility of the shoulder joint. Flexible body

Stretching exercises for the upper body are important not only to prevent muscle stiffness, but also to improve posture and general appearance. For example, inelastic or weak muscles chest and shoulder girdle can cause slouching and poor posture due to prolonged sitting at a desk, at a computer, or driving a car in a bent position. Incorrect posture, in turn, leads to a decrease in the respiratory capacity of the chest (since a full breath requires maximum extension of the spine), and respiratory failure can adversely affect blood circulation.

Stretching the muscles of the shoulder girdle and chest reduces their tension, increases elasticity, increases blood circulation and facilitates breathing.

The exercises below are shown for one half of the body only. Be sure to repeat it for the other half. Hold each position for at least 30 seconds.

When doing any kind of stretching, you should always remember these six rules:

1. WARM-UP. Warming up increases the temperature of the muscles, which increases blood flow to the tissues. At the same time, muscle fibers will respond faster and more efficiently to stretching.

2. CAUTION. Do not apply excessive force by stretching the muscle. Approximately 6-10 seconds must pass before the internal defense mechanism of the muscle adapts to the new state. Then the nervous system will allow muscle fibers relax and change your length.

3. Hold the final position for 30-60 SECONDS.

4. AVOID JERKING. Jerks load the joints, ligaments and muscles.

5. BREATH. Deep rhythmic abdominal breathing will help increase blood circulation in muscle tissues. As a result, the supply of nutrients to the muscle fibers increases. Breathing promotes concentration of consciousness and helps to relax.

6. STRETCH BOTH SIDES. To maintain muscle balance and symmetry, always stretch the left and right side one area or another.

Exercise #1

Stretching the muscles that adduct the arm, extend the arm at the shoulder joint and spread the shoulder joints (deltoid muscle, left latissimus dorsi back, left triceps and left rhomboid muscle)

Stand up straight and take a comfortable position, feet shoulder-width apart. Straightening left hand, stretch it in front of the chest. With your right hand, press your left elbow to your chest. To increase the stretch, bend right hand at the elbow and take her by the back of her head. The face and shoulders should be facing straight ahead. For a deeper stretch, turn your torso and face to the right.

Exercise #2

Stretching the muscles that rotate the scapula

Stand up straight and take a comfortable position, feet shoulder-width apart. Bend your right arm at the elbow and place the back of your hand on your thigh. Grasp your right elbow with the fingers of your left hand and pull it forward. As you become more flexible, your elbow will be almost directly in front of your chest.

Exercise #3

Stretching the muscles that adduct the arm, raise and reduce the shoulder joints (right triceps, right latissimus dorsi, deltoid muscle).

Stand up straight and take a comfortable position, feet shoulder-width apart. Keeping your neck and head straight, gently slide your right elbow behind your head as shown in the photo. To reduce tension in the neck muscles, do not tilt your head forward. For a deeper stretch, tilt your torso to the left.

Exercise #4

Stretching the muscles that flex the arm at the shoulder joint and lower shoulder joint(pectoralis major muscle, anterior bundle deltoid muscle, biceps).

Stand up straight and take a comfortable position, feet shoulder-width apart. While inhaling, raise your hands up through the sides, clasp your palms in the castle and turn them towards the ceiling. As you exhale, lengthen with your palms and crown up, pull your shoulders down from your ears, and your neck is long. Feel the right and left sides stretch behind your arms. Then, as you exhale, take your hands as far as possible behind your head, opening your chest and shoulders. Make sure that there is no excessive deflection in the lower back.

Exercise #5

Stand up straight and take a comfortable position, feet shoulder-width apart. Clasp your palms behind your back in a lock. Then be extremely careful: turn the clasped hands to the buttocks, continue to turn them towards the floor. As a result, your palms turn back. If you did the right thing, your rib cage should open, and the shoulders and shoulder blades will stretch back. Take a deep breath and as you exhale raise your arms up. Freeze at the end.

If your shoulder joints are not mobile enough, use a towel to help.

For a deeper stretch, bend your torso forward and gently lower your arms to the floor, as shown in the photo.

Exercise #6

Stretching the internal and external rotators of the shoulder using a towel

Take the towel by the edges and stretch it with your hands so that, with outstretched arms, it can be freely carried behind your back over your head. Don't tense up or twist your arms. They should be far enough apart that you can lift them up over your head and behind your back without undue effort. To increase the load, decrease the distance between your arms and repeat the exercise without bending your elbows.

Exercise number 7

Stretching the muscles that flex the arm at the shoulder joint (pectoralis major, anterior deltoid, biceps)

Stand in front of a chair with your feet shoulder-width apart. Stretch your arms up. Lean forward with a straight back, rest your palms on the back of the chair. Stretch your chest down, lengthen your crown forward, pull your tailbone back.

Who among us has not had to wake up in the morning with a headache and a feeling of stiffness in the neck? “We slept in an uncomfortable position,” you say, but you will only be partially right. Because the main cause of this condition is most often osteochondrosis - a degenerative disease of the spine, which is common in young able-bodied people.

For the prevention of this disease developed special gymnastics For cervical of the spine, which is aimed at restoring and maintaining the flexibility of the neck and strengthening the paravertebral muscles. It is also useful to perform a special yoga complex for the neck under the supervision of an instructor.

Test for osteochondrosis

You can very simply check if you have problems with the spine in the cervical region. To do this, you must perform a special test. Let's massage a little first. collar area: perform stroking and kneading the neck and shoulder girdle. Such a light massage should be done before each exercise therapy(physiotherapy exercises) for the cervical spine.

So, let's move on to the test:

We stand up straight, tilt our head forward to the limit, while touching the sternum with our chin. Tilt your head back, looking straight up. Tilt your head alternately to the right and left, touching your shoulder with your ear. Turn your head left - right and gently rotate your head clockwise and counterclockwise. If during any movement stiffness is noted or pain appears, then there is a problem.

All exercises exercise therapy complex for the neck are a kind of remedy, so before performing them, you should undergo an examination and consult a doctor. The instructor, based on all the data, chooses the most effective exercises for each specific case.

We develop flexibility

An important component of gymnastics for the spine and neck are exercises for the development of flexibility. They help restore elasticity to the ligaments and intervertebral discs. To do this, perform the following movements:

1. We tilt our head forward, stretch our chin to the sternum, while stretching tense back muscles neck;
2. We tilt our head back (it is useful to do the movement during breaks during long work at the computer);
3. Turn your head alternately left and right;
4. We make head tilts to the right and left to touch the shoulder with the ear.

We carry out all movements carefully in each direction 20 times, avoiding the appearance of pain. When the maximum amplitude is reached, we linger for 3 seconds. These movements are designed to achieve maximum mobility of the cervical vertebrae, while the nose and chin are located above the shoulder. They can be carried out with care in acute period to reduce pain.

Strengthen muscles while continuing to develop flexibility

The second equally important component of gymnastics for the muscles of the neck is the strengthening of the muscles. These exercises develop a corset for the spine, while reducing pain in those places where the muscles are attached to the bones, and the muscles themselves relax as much as possible.

1. Initial position: Lie comfortably on your right side. The right hand should be extended forward and put your head on it, relax. The left hand should rest on the floor in front of the chest. Raise your head off the floor and hold it for about 3-5 seconds in weight. Let's do the same on the other side.
2. Starting position: the same. We raise our head and turn to the shoulder (if we lie on the right side, then to the left, and vice versa), also delaying the movement for a few seconds at the maximum point.
3. Starting position: sitting, palm on forehead. We tilt our head forward, counteracting this movement with a palm pressing on the forehead. This exercise strengthens the front muscles of the neck.
4. Starting position: sitting, palm in the temple area. We tilt our head to the side, while also counteracting pressure with the palm of our hand. At the same time, they strengthen lateral muscles neck, and improves the mobility of the cervical vertebrae.

Shock absorber to help us

To consolidate the effect of therapeutic exercises for the neck, after the first two series of exercises, perform the movements of the first series (turns and tilts) with a shock absorber. The so-called shock absorber is a special rubber bandage that is sold in a pharmacy. When charging, it is wound up behind the back of the head, placing a scarf on it, and the ends are taken in hand.

All exercises are performed until a feeling of muscle fatigue, it is advisable to do them about 2-3 times a day.

If we are tired at work

If it is not always possible to complete the entire complex, then you can perform such simple exercises during work physiotherapy exercises for the neck.

1. Sit comfortably in a chair and relax, arms hanging along the torso. Raise your shoulders to the maximum position while inhaling and hold them for 10 seconds. As you exhale, lower your shoulders, relaxing the muscles of the neck and shoulder girdle. Perform the exercise 5-10 times.
2. We massage with force the neck area and soft tissues at the place of attachment of the muscles for 4-5 minutes. This technique captures well headache. Then we move to the upper and inner edges of the shoulder blade and rub this area with your fingertips until you feel warm.
3. Sitting, stretch your neck and stretch up the top of your head, hold this position for up to 20 seconds. On the exhale, we relax.

Yogis know the secret of health

Yoga for the cervical spine is a whole layer of knowledge about the spine and its connection with the state of the whole organism. All asanas, if performed incorrectly, can bring harm instead of the expected benefit, so they must be performed under the supervision of an experienced instructor.

It is also important to understand the philosophy of the Yogis, as the spiritual development runs parallel to the physical and ensures the health of the body. The basic principle of yogis is consonant with the Russian proverb: “In healthy body- a healthy mind. Having learned to “contemplate yourself” and breathe correctly, asanas can be performed independently at home and at work.

Yoga helps to correct posture, increase the elasticity of the back muscles, develop joints, stimulate blood circulation and metabolic processes. During exercise, the production of endorphins increases, which helps to increase resistance to stress.

We breathe correctly

All yoga exercises for the neck are performed under the control of breathing, which should be calm and even, carried out through the nose.

The lesson usually starts with breathing exercises- full slow breathing and partial intermittent breathing with hissing on inhalation - exhalation (Ujjayi pranayama) - are carried out under complete control of consciousness.

Deep breathing of yogis begins with the diaphragm, inhaling with the stomach, then smoothly fill the chest with air to the area of ​​​​the collarbones. Such breathing is mastered in the prone position. Such breathing relaxes the muscles of the neck and improves blood circulation. At the same time, it decreases arterial pressure and the heart rate slows down.

We develop joints

It is useful to perform articular gymnastics Vyayama, in which the muscles of the neck are strengthened, coordination of the skeletal muscles develops and blood circulation improves. Calm smooth movements in the shoulder joints help to relax the muscles of the neck.

Here are some possible asanas:

• The starting position is the same for all the asanas listed below: standing, legs parallel to each other, shoulder-width apart (Tadasana), fingers folded into a lock. Stretching up, raise your hands and turn the lock. Palms point towards the ceiling. Breathing deeply through the nose. After ten cycles of breathing movements, you should bend to the right on the exhale and also linger for 10 breaths, while inhaling we return to the starting position. Then we repeat the same on the other side.
• The left palm moves to the right elbow and perform ten movements back and to the left side, we do the same with the other hand, up to 10 times.
• We place the thumbs in the fists, the arms are straightened. Shoulder joints rise up to the ears 10 times.
• The arms move to the sides parallel to the floor as you exhale. On inhalation, we direct the palms to opposite shoulder blades. Let's do it 10 times.
• Supplement the previous movement with twisting to the sides.
• We place the thumb of the left hand in the cam and perform rotational movements 10 times. We do the same with the other hand. We breathe calmly.
• Rotate with both hands clockwise and counterclockwise. We perform 10 times.
• Simplified Prasarita Padottanasana: we spread our legs a meter, bend at the knees, bend down as we exhale. Asana promotes gentle stretching of the spine in the cervical region.
• Artha Jathara Parivartanasana is performed while lying comfortably on the back. Both legs are bent at the knees, while tilting the legs in one direction, turn the head in the opposite direction. This exercise coordinates the various segments of the spine.

The following exercise stretches the sternocleidomastoid muscles: while sitting, while exhaling, we pull the top of the head up and bring the shoulder blades together. Shoulders are deployed. With the left hand we grab the right elbow and at the same time tilt the head to the right, the gaze is directed upwards. We repeat the same on the other side.

If you perform gymnastics or yoga for the back and neck regularly, the result will be visible in a month: the pain will disappear, and the neck will become much more mobile. It is not recommended to stop exercising, as the pain may return with the same strength.

Many mistakenly believe that healthy spine, it is enough to have correct posture and not have problems with the mobility of the torso. This has its own rational grain. However, almost everyone forgets about the importance of spinal flexibility, which is quickly lost with age. Special exercises will help to fully preserve this ability.

Why is it necessary to develop the flexibility of the body?

Keeping your back and entire body flexible will allow you to maintain a healthy and functional musculoskeletal system for as long as possible. Regular exercise for the flexibility of the spine will give you the opportunity to have a perfect posture.

It also provides better coordination movements, which can help in dancing, sports, etc. In addition, flexibility helps prevent most age-related and degenerative-dystrophic pathologies of the spinal column.

To understand how to develop spinal flexibility, you need to get professional advice from a specialist, such as a physical therapist or exercise therapy instructor. Before starting training, be sure to consult a doctor in the following cases:

• Injuries, injuries or surgical interventions on the spinal column.
• Periodically or constantly feel pain in the muscles, tendons or joints of varying intensity.
• Chronic cardiovascular pathologies.

Physiotherapists advise doing physical exercises aimed at improving the flexibility of the spine in the late afternoon.

How to get the maximum effect?

It is important not only to do the exercises correctly for the flexibility of the back, but to try to achieve the maximum result. Some simple tips for maximum efficiency:

• Work out in comfortable clothes and shoes that will not hamper or restrict your movement. For example, some people like to train barefoot. However, high-quality sneakers or fitness shoes are also quite suitable for exercising.
• If the exercises need to be done on the floor, you can use a special mat for yoga, fitness or aerobics.
• Always start your workout with a warm-up. Turns of the torso, tilts, running in place, etc. The warm-up process should take an average of up to 10 minutes. A good warm-up will save you from unnecessary injuries.
• Do exercises purposefully, concentrating on certain parts of the spinal column.
• To develop the flexibility of the spine, exclude exercises with sudden movements. The entire workout should take place at a calm, even pace. It will also help you avoid various injuries.
• Provide a gradual increase in physical activity.
• After a few exercises, it will be appropriate to take a short break, thanks to which you can restore your breathing. Nevertheless, it should be remembered that the more you rest, the faster your body cools down and the risk of stretching the tendon-muscle apparatus increases.

Flexibility training

Most experts recommend exercising at least 4 times a week. The optimal duration of a workout is 30-40 minutes. Physical activity can be performed at any time of the day, but it is best in the late afternoon. Here are some examples universal exercises which are suitable for people of all ages and skill levels.

Exercise #1

We take a standing position. We place our legs shoulder-width apart. We bend the spine and round it. Head down. Then we bend the spine in the lumbar region, raising the head up. The number of repetitions is up to 15 times.

Exercise #2

We sit on the floor. The legs should be bent at the knee joints. We lower the body a little so that it touches the hips. We take the heels with our hands. We try to straighten the legs, and the body should not come off the hips. After completion, we return to the starting position. The number of repetitions is up to 15 times.

Exercise #3

You should lie on your back. Place your arms parallel to your body. The legs must first be raised up, and then lowered behind the head. In this case, the socks touch the floor. We keep our legs straight, it is better to press our hands to the floor. The number of repetitions is 10 times.

Exercise #4

Lie down on your back. Hands are placed parallel to the body. Now you need to bend as much as possible. At the same time, the back of the head and buttocks do not tear off the floor. We try to hold out in this position for at least 5 seconds. Then lower the body. The number of repetitions is up to 15 times.

If you feel sharp pain while performing any exercise for the flexibility of the back, you should immediately stop the physical activity.

Exercise #5

Lie down on your stomach. Next, you need to bend your knees and slightly spread them to both sides. We take the ankle with our hands. We are trying to arch our back, at the same time it is necessary to pull our legs with our hands towards ourselves and raise the torso. It is desirable to stay in this position for up to 5 seconds. Then you should take the starting position. The number of repetitions individually, depending on the initial physical condition.

Exercise #6

Lie down on your back. Legs should be spread apart to the sides for a short distance. We hold our hands parallel to the body. From this position, we take the torso first to the left, then to the right. We make every effort that the back does not come off the floor. The number of turns is allowed 15 times.

Exercise number 7

We sit on the floor. The lower limbs are widely parted to the sides. For convenience, we place our hands behind our heads. We make slopes in both directions. Works lumbar spine. The back should not lean forward. If you keep your hands behind your head, when bending over, you can touch the floor with your elbow. The number of repetitions can be up to 15 times in both directions.

If after several weeks of independent training you have not noticed a significant improvement in your physical condition, then it is better to seek help from a specialist who will correct your exercises.

Exercise #8

For proper execution, you need to sit on your knees. We sit with our buttocks on our heels. The back is straight, the shoulders are straightened, the arms are lowered down. On inspiration, we stretch upward, while the head and neck seem to be pulled out of the shoulder girdle. As you exhale, relax and slowly lower yourself forward. The back takes on a rounded shape, and the body lies on the knees. From this position, you begin to rise up. It turns out that the spine makes a wave-like movement. It is recommended to increase the range of motion gradually.

Exercise #9

We take a position on all fours. We sit with our buttocks on our heels. We touch the floor with our forehead and try to relax. On the exhale, we begin to raise the pelvis, round the back and move slightly forward with the body. First the torso touches the floor, then the hips. Slowly you need to bend over, lying on the floor with your whole body. Arms can be bent and placed near the chest. While inhaling, you should move in the opposite direction. Gently, without too much fuss, we first raise the upper torso, then the lumbar region. We make the back become round and sit on the heels with the buttocks. The number of repetitions individually.

Exercise #10

Lie down on your stomach. The forearms of the upper limbs rest in front of us. Then you should raise upper part torso as high as possible. The legs and pelvis remain motionless. We straighten our arms, bend and raise our torso even higher. Try to hold this position for a few seconds. Then we go down on the stomach and relax.

Exercise #11

We sit on the floor. We stretch our legs in front of us. Align your back and lean forward as much as possible, trying not to bend your legs. If you can, grab your feet with your hands and lie in this position for a few seconds. At this point, keep your back straight. Then you should return to the original position. Optimal quantity repetitions 8-10 times.

Exercise #12

Lie down on your stomach. We place the palms of the hands at the level pectoral muscles, and make them focus on the floor. Position your feet so that your toes are like a normal push-up. We perform an upward bend in the back. We stretch the body back, while focusing on the floor with our palms and toes. Then we take the initial position. The number of repetitions individually.

Exercise #13

Lie down on your back. We put our hands behind our heads. We bend the legs at the knee joints and connect them together. At the same time, we turn both legs, first to the left, then to the right. We try not to use the upper torso and the head with the hands folded under it at all in the movement. The number of repetitions should be 10-15 times in both directions. If there are painful sensations, then the exercise is immediately stopped.

Exercise #14

We sit on the floor. We place our legs wide, which must be bent at the knee joints. We press the legs to the floor, then with the left elbow we touch the right knee joint. At the same time, the right hand is taken back behind the back. We perform a standard half-turn. We do a similar movement with the right elbow and left hand. It will be enough to perform 10 repetitions.

The elasticity of the muscles of the shoulder girdle, the mobility of the shoulder joints help not only to maintain good posture, but also affect the function respiratory system. After all, the shoulder girdle takes an active part in respiratory movements. Check the flexibility of the shoulder girdle by doing simple tests.

Why you need to train your shoulders

Numerous studies have long proven that physical exercise and sports from a young age allows you to keep fit for a long time.

To do this, it is not at all necessary to seriously and fanatically engage in "adult" sports, it is enough that you are happy (which is not at all unimportant), give it to an accessible for your physical form gymnastics for at least a few minutes a day.

There are simple tests so that you can assess the condition yourself. physical fitness.

Check Shoulder Flexibility

Test 1. Raise your arms bent at the elbows and cross your forearms behind your head so that your fingers point towards your shoulder blades. Your fingertips should touch your shoulder blades.

Try to keep your head straight, so that your forearms do not press on the top of your head.

Test 2. Stand with your back to a chair and grasp the back of the chair with an overhand grip (thumbs are on the outside).

Step forward from the chair so that your arms easily reach the back of the chair and are straight.

Slightly put one leg forward and sit down as low as possible, without taking your hands off the back of the chair and without deviating your torso from the vertical.

The lines of the arms and torso should form a right angle.

Test 3. Walk up to the wall and stand with your back to it. Distance should be approx. equal to the length feet.

Spread your arms out to the sides and turn your palms forward.

Take your hands back and touch the wall with your fingers, without deviating the body from the vertical.

Test 4. Bend one arm with the elbow up and the other with the elbow down, forearms behind the head and behind the back.

Touch the fingers of one hand to the fingers of the other.

The same, changing the position of the hands.

For those who failed to perform these tests with excellent marks, as well as for everyone who wants to increase the flexibility of the shoulder girdle, we offer several exercises.

1. I. p. - standing, feet shoulder-width apart, arms to the sides. On the count of 1 - 7, "hug" yourself by the shoulders, trying to raise your elbows higher and move your fingers as close to the spine as possible (Figure 5); on the count of 8, return to i. n. Repeat 8 times.

2. I. p. - standing at a step distance facing the back of the chair, feet shoulder-width apart. On account 1 - 7, leaning forward, put your hands on the back of the chair and, without bending your elbows, stretch your shoulder joints to the floor (Figure 6); on the count of 8, return to i. n. Repeat 8 times.

3. I. p. - standing, bend the left hand with the elbow up so that the fingers touch the shoulder blades. At the expense of 1 - 7, pressing with your right hand on the elbow with your left (very carefully!), Try to lower your palm below (Figure 7); on the count of 8, change the position of the hands. Repeat 4 times.

4. I. p. - standing, feet shoulder-width apart, arms forward. At the expense of 1 - 7, put your right hand on your left shoulder, grab your right elbow with your left: pressing on it, try to move your elbow to your left shoulder (Figure 8); on the count of 8, return to i. n. The same in the other direction. Repeat 4 times.

5. I. p. - standing, cross your arms behind your back. On account 1 - 7, put the brush of one hand on the elbow of the other (Figure 9); on the count of 8, return to i. n. Repeat 8 times.

6. I.p. - standing, twist the hands of the lowered hands behind the back. At the expense of 1 - 7, turn your shoulders, trying to bring your elbows closer to each other (Figure 10); on the count of 8, return to i. n. Repeat 8 times.

7. I. p. - standing, feet shoulder-width apart, pick up the ends of the towel. On a count of 1 - 4, raise your hands up and, without bending your elbows, move your hands back, pulling the towel (Figure 11); to the account 5 - 8 the same as to the account 1 - 4, but in reverse order. Repeat 8 times. The distance between the hands can be gradually reduced.

Exercise rules for joints

1. For each joint there is a main exercise and several secondary ones. You can alternate complexes for different joints, doing one complex per day, or you can perform only basic exercises for each joint every day - this will be a daily complex. However, there are no strict rules here - do the exercises that you like.
2. Do not exercise in a draft and just in the cold, and in general, never overcool your joints.
3. It is advisable to perform exercises for the joints in a minimum of clothing, and even more so - shoes. But make sure it's not cold.
4. The position of the body parts during exercises should be precisely observed, especially lower extremities so that there is no unnecessary stress on the joints.
5. Don't forget to warm up before exercising. As a warm-up, you can perform gentle movements in the joints in different sides.

Therapeutic exercises for diseases of the shoulder joints

Before performing any exercises, you should read the rules that are the same for exercises of any joints.

The whole truth about: development of the shoulder joint and other interesting information about the treatment.

All this affects the choice of initial exercises when restoring the functions of the shoulder joint.

Physiotherapy procedures

The procedure allows the muscles to begin to contract faster, and this, in turn, speeds up the recovery process after a long stagnation.

How to prepare for classes at home?

Specialized health facilities provide optimal conditions For exercise: this is well-established ventilation, and the availability of equipment necessary for exercise therapy, and spacious rooms designed specifically for gymnastics.

All these are important conditions for conducting physical education classes, which should be organized at home.

Things to remember:

1. Be sure to ventilate the room. At the same time, windows should be opened before classes, and not during them. Otherwise, there is a risk that the shoulder will slip through.
2. The room should be spacious, without unnecessary items that impede movement.
3. The room where physical education classes are scheduled should not be dusty. All the dirt will settle into the lungs, actively working under stress.
4. The floor covering must be soft. It is better to lay a special mat for gymnastics.

In addition to the room where physical education will take place, it is also important to prepare yourself for it. To do this, you need to take care of comfortable, non-restricting clothing.

It is also important to consult a doctor, especially if he has prescribed medication. There are drugs that prevent any physical exercise due to its effect on blood pressure.

Exercises for the development of the shoulder joint are aimed at eliminating joint diseases, such as arthrosis and arthritis, at restoring bones and joint tissues after the treatment of injuries, surgical interventions, as well as pathological processes that develop as a result of injury of varying severity.

Physiotherapy exercises include a number of exercises aimed at developing the flexibility of the shoulder joint. At the same time, the muscular frame, on which the ability to painlessly carry out rotational movements depends, is subject to training to no lesser extent. In addition, it is necessary to develop two sides of the body at once, regardless of which one was subject to deformation. Before performing a set of exercises to warm up the muscles, it is advisable to do a warm-up.

Rules for performing therapeutic exercises

In order to get the desired result therapeutic exercises for the shoulder joint require compliance with certain rules:

1. Timeliness.

Systematization and proper organization of the implementation of a complex of physiotherapy exercises are of no small importance for obtaining an effective result. Exercises should be performed regularly, without long breaks. In the case when, after surgery or injury, a person experiences weakness, it is allowed to perform exercises while sitting.

1. To avoid additional injury, physical education must be performed in compliance with safety regulations.

In accordance with this requirement, an individual approach to each patient is necessary, taking into account his capabilities, characteristics of the organism, the nature and degree of complexity of the disease. At first, it is desirable to develop the shoulder cartilage under the supervision of a physician.

1. The exclusion of overloads and too sudden movements makes it possible to systematically restore and rehabilitate the joints without feeling discomfort.

At severe fatigue or the application of additional efforts, it is strongly recommended to take breaks between exercises and rest.

1. Entry into the system with increasing workloads and allocated time for regular classes should be gradual.

You should not fuss, be nervous and rush when doing exercises. The emotional state of the patient should be as close as possible to peace. It should be remembered that it is impossible to speed up the recovery period and restore mobility too quickly. You need to be patient, gradually and systematically increasing the load on the area of ​​​​the shoulder cartilage. Over time, the muscles get used to correct execution exercises, will enter into tone and gain strength. Doing the exercises will become much easier.
After the return of the articular lip to its normal state, the treatment can be considered completed. In this scenario, therapeutic measures for the implementation of exercises can be continued further. This will help maintain the body in excellent condition and prevent the development of pathologies and joint diseases.

A set of exercises for the shoulder joint

Most of the exercises aimed at developing the shoulder joint have the same or similar body movements and are aimed at optimizing after injuries and preventing the development of pathological processes of the entire musculoskeletal system. The best option for performing a complex of therapeutic exercises would be to visit sports hall under the guidance of a coach. However, you can do the exercises yourself, replacing them with morning exercises. For these purposes, it is recommended to use a rug that can be laid on any hard surface. The development of the shoulder joint in arthrosis and arthritis is important for rehabilitation, restoration of mobility and strengthening of the muscular frame.

1. Exercise for bending the fingers on both sides. It is done with some tension until the appearance pain 20 times. After that, produced circular rotations wrists for 20 turns.
2. An exercise to bend the injured limb in the joint area is performed with the help of the second hand 10 times. In case of pain, it is recommended to take a break.
3. Smooth squeezing and unclenching with a hand on the painful side of objects with hard surfaces until a feeling of fatigue appears in the forearm. The exercise is usually performed at least 10 times.
4. In a standing position (feet shoulder-width apart), you should raise your arms, holding them at chest level, and bend at the elbows. Without straining, straighten your right arm, taking it to the side. When performing the exercise, you should not change the height of the position of the hand, you should try to keep it at the same level. Then take the starting position. Take your left hand away. Take the starting position again. The exercise is performed 10 times. Then you need to move both hands at the same time and take the starting position. Run 10 times.
5. Starting position: standing, feet shoulder-width apart, arms along the body. Performing circular movements with straight arms at a slow pace. The exercise is performed 20 times in one direction and 20 times in the opposite direction.
6. The starting position is the same as in the previous exercise. You need to take a medium terry towel and pinch its ends in both hands. Hands should be raised up in a straightened position. Then gradually pull back and stay in this position for 5 seconds. The exercise is performed 10 times.
7. The starting position is similar to the previous one. With your left hand, you should take hold of your right shoulder, and with your right hand, pressing on the bent elbow of your left hand, try to gently move it as far as possible. After completing the exercise, change hands. The exercise is done 20 times on each side.
8. The next exercise is performed in a standing position opposite the back of a chair, feet shoulder-width apart. Grasp the back of the chair with both hands, bend down with straightened arms and pull your shoulders as low as possible. Straighten up. The exercise is performed 10 times with short breaks.
9. You should sit on a chair and put your hands on your knees. The exercise consists in raising your arms up 10 times, after which they need to be bent at the elbows and taken in different directions. Continue the exercise until slight pain in the shoulder joint appears.

Combining classes with other treatments

This approach will make it possible to get rid of progressive inflammation in the joint and enhance the blood circulation process. Besides, general state can be improved by taking therapeutic baths, rubbing the affected area with oils and other natural remedies during massages. For example, the use of clay, which contains a lot of minerals, will be very useful. This will speed up the process of restoration of the articular bag and make it possible for the bones to be filled with calcium.
Due to the fact that joint diseases occur against the background of dystrophic changes in bone tissues, which indicates an acute shortage of calcium in the body, experts recommend reconsidering the diet. This approach involves the inclusion in the daily menu of foods high in calcium, phosphorus and protein. These include milk, dairy products, cottage cheese, nuts, fish of any kind, seafood and eggs. It is recommended to add grated egg shells to dishes and eat chalk in its pure form.

A good addition to physical therapy would be the use of homeopathy, the use of alternative medicine recipes, drug therapy aimed at accelerating the flow of lymph and blood.

Improvement of the spine and joints with the gymnastics of Dr. Bubnovsky

Many people suffer from diseases of the spine and joints, which makes it difficult to lead a normal life. Dr. Bubnovsky, a kinesitherapist, has developed his own set of exercises based on world methods, which positively affects the entire body as a whole and permanently relieves pain and troubles associated with these diseases. Bubnovsky's gymnastics is considered the most effective to date and has saved thousands of people from surgery.

• Gymnastics according to Bubnovsky: exercises for all occasions

The main tasks of the Bubnovsky exercise complex

The doctor believes that the human body, using all its internal reserves, is able to cure ailments of the musculoskeletal system. A person must learn to hear his body and develop it, then problems with the spine and joints will disappear. This method differs from the rest in that it does not use medication, and healing occurs through movement.

Thanks to his knowledge and research in orthopedics and neurology, the doctor developed Bubnovsky's multifunctional therapeutic simulators (MTB), treatment on which is completely safe for children and the elderly, as well as correctly performed exercises on the simulators can: reduce pain, relieve inflammation and restore muscle tone.

Despite the above developments, Dr. Bubnovsky is the author of myofascial diagnostics, which allows you to identify many hidden diseases, the focus of pain, problem areas patient and excludes errors in the diagnosis.

Bubnovsky's gymnastics allows you to increase the elasticity of ligaments and muscles, improves joint mobility, activates deep muscles connected to the spine. With the systematic implementation of all instructions, in the near future it is possible to unload the spine and joints, activate blood circulation in destroyed places, and also improve contraction. muscle tissue and restore the metabolic process. Along with this, acute pain will be reduced, intervertebral discs and articular cartilage will be restored.

The Bubnovsky method is used in the following cases:

• Intervertebral hernia;
• Spondylosis of the spine;
• Dislocations of the shoulder joints;
• Inflammatory processes of the shoulder tendons;
• heart attack hip joint;
• Osteoarthritis of the knee joint;
• Articular syndrome;
• Inflammation of the prostate;
• inflammation of the ovaries;
• sexual disorders;
• Any kind of hemorrhoids;
• Overweight;
• chronic bowel disorder;
• Omission internal organs;
• Asthenic syndrome, headaches;
• psychomatic disorders;

Therapeutic gymnastics, in turn, is suitable for rehabilitation:

• Stroke, heart attack;
• Shunting of the vessels of the heart;
• Compression fractures of the spine;
• knee or hip replacements;
• Operations on the ridge or internal organs.

The Bubnovsky method is also ideal for prevention:

• heart attacks, strokes;
• Varicose veins;
• Diseases of the respiratory and genitourinary systems, internal organs;
• Various gynecological diseases;
• scoliosis;
• Climax;
• In the prenatal and postnatal period.

Gymnastics according to Bubnovsky: exercises for all occasions

First you need to conduct a myofascial diagnosis, which will allow you to identify problem areas and make the correct diagnosis. After that, it is necessary to consult a doctor, despite the safety of MTB and gymnastic exercises, you can not deal with cancer, bleeding and fever. The patient must seriously tune in to classes, you can not violate the regimen, since the effectiveness of treatment will decrease to zero.

Exercises without getting out of bed: treatment - exercise

These simple exercises will help wake up the whole body, no need to get out of bed and run to do exercises. Bubnovsky advises not to rush, but calmly, lying in bed, do gymnastics at home. You can learn this technique on the Internet or purchase a CD with the video “Dr. Bubnovsky exercises”. Therapeutic gymnastics will cope with: flat feet, gout, spurs, varicose veins, arthritis ankle joint, swelling of the legs and migraines.

1. Lying on your back, arms along the body, feet shoulder-width apart. You need to pull your big toes away from you and towards you in turn.
2. Remain in the same position, you need to bring your feet together and spread them so that when you bring them together, you touch the bed with your thumbs.
3. Rotate feet clockwise and counterclockwise.
4. Try to strongly squeeze your toes, and then unclench and spread strongly.
5. For the knee joint. Prevention after injuries and for the treatment of osteoarthritis of the knee joint. Legs are straight, arms along the body. It is necessary to unbend and bend the legs, trying to touch the buttocks with the heel.
6. For hip joints. During aseptic necrosis of the head of the hip joint and pain in the lower part of the spine. The legs are slightly bent at the knees. It is necessary to stretch the straight leg with the heel forward as much as possible until the pelvis begins to move.
7. Legs shoulder-width apart, bent at the knees, arms spread apart, palms down. Knees should be turned to the left then to the right, try to touch the bed with your hip.
8. For people suffering from constipation, hemorrhoids, prolapse of internal organs. Legs are bent at the knees, feet and knees are pressed to each other, hands are free. While inhaling, raise the pelvis as high as possible and squeeze the buttocks as much as possible. As you exhale, lower and relax.
9. For severe back pain. Lying position, legs straight, arms at the sides of the body. Gradually bend one leg, hug it with your arms and try to press it against your chest. The back in this position can rise, but the other leg should lie on the bed. An ideally performed exercise is when the knee reaches the chin.
10. For the press. The legs are bent at the knees, the soles are firmly on the bed, the palm of the left or right hand lies on the stomach. On the inhale we inflate the stomach, on the exhale we retract.

It is desirable to perform each exercise 15-20 times. There may be slight discomfort during treatment, such as crunching in the knees or muscle cramps, pain in the spine or joints. Do not be upset, this is normal, the discomfort will soon pass and the exercises will only be a joy.

Basic exercises for the spine: painkillers and relaxing for the muscles of the back

1. Back relaxation. Get on all fours and relax.
2. Sagging back. Standing on all fours, gently arch your back as you inhale and arch your back as you exhale. The number of executions is 20 times.
3. Stretching step. Standing on all fours, sit on left leg, the right leg is extended back, and the left arm is extended forward. Alternate legs and arms, without sudden movements. A sufficient number of executions is 20 times.
4. Pumping. starting position too. You need to try to stretch the body forward as much as possible. The back should not sag.
5. Stretching. The initial position is also only bend your arms at the elbows. On inhalation, you need to lower the torso as close to the floor as possible, while exhaling, straighten your arms and lower your pelvis on your heels. This exercise stretches the muscles of the lower back, perform 5 times.
6. Stretching the abdominal muscles. Lying on your back, legs bent, hands behind your head. The chin is pressed to the chest. As you exhale, bend your body so that your elbows touch your knees. You need to perform this exercise until you feel a burning sensation in the abdominal muscles.
7. Lifting the pelvis. Lying with legs bent at the knees, arms along the body. On exhalation, the buttocks are raised, on inhalation, return to the starting position. The number of executions is 25 times.
8. Martin. Lying on your stomach, arms outstretched forward. While inhaling, you need to raise your arms and legs, while exhaling, return to the starting position.
9. A rubber band is required for this exercise. You need to stand on the bandage with your feet, take the ends in your hands and raise your arms above your head. Perform 15 times.
10. Foot exercise. It is necessary to stand on a hill with half of the foot, the heel should hang down, hold on with your hands. Then perform springy movements on the toes up and down. Perform 100 times.

After training, you need to take a cold shower and rub yourself with a towel. For getting best result from exercise, you need to eat right, get enough rest and stick to the daily routine. After completing the full course of treatment according to Bubnovsky, the patient will forever forget about problems with the spine and joints.

• Troubleshooting

There are many diseases of the musculoskeletal system that limit the mobility of the limbs and cause pain. So, inflammation of the shoulder joint can be observed with a disease such as adhesive capsulitis of the shoulder.

Symptoms, causes and course of the disease

So, adhesive capsulitis is a disease characterized by damage to the synovial membrane and capsule of the shoulder joint. This disease is also called "frozen shoulder", since the mobility of the shoulder is severely limited up to its complete loss. Unfortunately, in the absence of measures, a person can become disabled.

The causes of the disease have not been precisely established, but several factors of influence are distinguished:

• shoulder injuries and injuries (especially frequent);
• metabolic disorders (for example, in diabetes mellitus);
• diseases of the spine (namely osteochondrosis of the cervical or thoracic) can provoke the development of the disease;
• hormonal imbalances lead to changes in metabolism (this happens during menopause in women);
• features of work, namely a pose with hands raised up;
• often capsulitis occurs in people who have had a stroke, heart attack and other diseases of cardio-vascular system or heart surgery
• other inflammation of the cartilage or articular tissue.

Symptoms of the disease depend on the specific phase. There are three stages in total:

1. At the first stage, pain occurs in the shoulder area. They can be quite severe and often appear or become more pronounced after physical exertion or after manual work. This period can last 6-8 months.
2. The second stage is characterized by limited mobility in the shoulder joint. So, the patient cannot raise his arm high. The wrist and elbow move normally. The duration of this phase will depend on the measures taken. If the therapy was effective, then the next phase will come.
3. The last stage is recovery. Joint mobility gradually returns.

In total, the disease can last from a year or a year and a half to three or even four. And in some patients, the hand cannot move normally throughout life.

Troubleshooting

After making an accurate diagnosis, the doctor should talk about how to treat shoulder capsulitis. Diagnosis involves x-rays, blood tests, and arthrography (examination of the joint itself). Only after the examination can you begin to act. Treatment has several directions:

• At the first stage of the disease, it is necessary to stop the symptoms. Painkillers are used to relieve pain.
• It is important to reduce inflammation, which is the cause of all troubles. Most often, non-steroidal anti-inflammatory drugs are used for this, such as Diclofenac, Indomethacin and other similar ones.
• Immobilization of the joint is not required and may even be harmful, as it will make it difficult for the limb to regain mobility during the recovery phase. But the hand can and should be moved so that all movements do not cause pain.
• If the pain is very strong, then the doctor may prescribe intra-articular injections of glucocorticosteroids. But such drugs can also be used in the form of tablets (although this will increase the amount side effects). Also, to relieve severe pain, a blockade of nearby nerves (suprascapular) is indicated.
• At the stage of recovery, it is extremely important to return the joint to its previous mobility. To do this, every day and several times you need to perform certain exercises. So, you can raise and lower your hands, make rotational movements with your hands with their maximum raising. Try to take your hand behind your back and clasp it with your other hand, and then pull it slightly towards your buttocks. Any exercises should be performed without pain and only after consulting a doctor! The load must be increased gradually so as not to damage the joint.
• Some procedures may also be prescribed, such as massage, laser, magnetic or sound therapy. But the effectiveness of such methods of therapy is not always high and depends on the degree of joint damage.
• If there is a significant lesion, and the mobility of the limb has not returned completely, then surgery may help. An operation called arthroscopy is performed. Several punctures are made in the skin. Through one of them, an arthroscope with a camera is inserted into the joint cavity, allowing you to find the affected area. Through another puncture, a special instrument is placed, which, by exposure to cold plasma, eliminates the areas of fusion or wrinkling of the joint capsule. After such manipulations, the movements become free and painless.

Health to you and freedom of movement! Treat all diseases on time and correctly!

Shoulder contracture: treatment (development) of the shoulder

To learn more…

Contracture of the shoulder joint is a condition that can form after a long stay of the shoulder in a stationary state.

Most often, this condition occurs in patients who were forced to stay in a cast for a long time, after a shoulder fracture, for example.

At complex fractures shoulder joint requires complete immobilization of the joint and a long-term state of fixation of the joint.

It is in these cases that it is especially important that the joint is fixed in the correct and functional position, which minimizes the risk of developing contractures.

After the plaster is removed, it is necessary to carry out rehabilitation and restoration of the shoulder joint. It uses methods and exercises of physiotherapy exercises, which are necessarily shown during the rehabilitation period.

In addition, rehabilitation includes shoulder massage and various physiotherapy treatments.

How to treat contracture

Such a disease, as we have already said, develops against the background of prolonged immobility of the shoulder joint, therefore, a set of exercises for the development of contracture must be started with the simplest and most understandable movements for the patient.

It is worth paying attention to the fact that with prolonged immobilization, not only the shoulder joints undergo certain changes, but the muscles around the joint also weaken somewhat.

All this affects the choice of initial exercises when restoring the functions of the shoulder joint.

First of all, the patient makes simple and easy movements that do not require tension in the area of ​​​​the boundaries of the remaining mobility.

Such exercises lead to the fact that the muscles begin to adequately respond to tissue resistance and begin to overcome it.

Exercises of this kind are performed in three positions of the patient: on the back in the prone position, on a chair, resting against the back of the chair, and standing.

In the supine position, the following exercises are offered:

1. The hand is clenched into a fist and then it is necessary to unclench the fingers after 30 seconds. Each exercise ends with a shaking of the fingers.
2. The arms are bent at the elbow and it is necessary to carry out circular motions brushes.
3. The arms are straightened along the body, with the hands it is necessary to move up and down.
4. The arms are bent at the joint and the fingers must reach and touch the shoulder joint. Such approaches are repeated 5-10 times.
5. The arms are bent at the elbow and retracted to the sides, after which they are again pressed against the body.
6. Fingers need to reach the shoulders, after which the elbows are laid to the side.
7. Stretch your arms along the body, then take them to the side, and again return to their original position.
8. Straightened arms rise up in turn.
9. The palms are pressed several times with effort to the floor.

All exercises for the shoulder joint are done in several approaches, from 5 to 10. After the complex is completed, the hands must be moved to the side and relaxed.

• With the arms bent at the elbows, it is necessary to swing them, while not unbending the elbows.
• The straightened arm rises up, then falls, and circular movements are made along the body.
• The hand is retracted behind the back, after which it is necessary to try to reach the opposite shoulder blade.
• The hands are placed on the shoulder, then the right knee rises, for example, and you need to reach it with your left elbow. The same procedure is carried out with the left knee and right elbow, that is, the principle of opposites works.
• Get up from a chair and spread your arms to the side, sit down again.

And the third approach to performing exercises in the development of the shoulder joint is carried out while standing.

1. Straightened arms begin to make circular movements along the body, first forward, then in the opposite direction.
2. Hands are spread apart, then retracted to the maximum distance back and lowered behind the back.
3. The right hand is extended in front of you, and a circular swing is made with the left, hands change, the exercise is repeated.
4. The hands are swinging, as when walking, that is, with a small amplitude.

During the day, you can perform all exercises in all positions three times.

Exercise and physiotherapy in this case remain great ways quickly and adequately restore muscle strength and joint mobility.

The use of massage

Massage of the shoulder joint fits perfectly into the complex treatment of contracture of the shoulder joint, and it must be carried out by a massage therapist.

The peculiarity of such a massage is that the main effect will be on weakened muscles, but the antagonist muscles, let's say, are less affected, only superficial work is done with them.

During the massage, the masseur uses both massage techniques and hand turns to the side.

It is best to massage after a set of exercises, which was described above.

In this state, all the muscles are already warmed up, and the massage is even more effective.

Physiotherapy procedures

In some cases, when recovering from a fracture and with an already existing contracture of the shoulder joint, a galvanization procedure is prescribed.

It consists in the fact that through the shoulder joint is passed electricity minor stress.

The procedure allows the muscles to begin to contract faster, and this, in turn, speeds up the recovery process after a long stagnation.

As soon as the mobility in the shoulder joint returns without pain, you can begin to use thermal baths in recovery.

• Relieves pain and swelling in the joints with arthritis and arthrosis
• Restores joints and tissues, effective for osteochondrosis

To learn more…

In the human musculoskeletal system, the shoulder joint plays an important role. He is responsible for the normal functioning of the upper limbs, upright posture, the aesthetic appearance of the human figure. However, the shoulder cartilage, like any system of the human body, requires careful care and maintenance. basic knowledge how to strengthen it.

Diagnosis of problems, strengthening methods

Before you go to the doctor, you need to independently examine your shoulder joint with the help of simple physical exercises. To do this, stand with your back to the wall and do squats. The shape of the knees is 90 degrees. The hands should be spread out to the sides. Gradually, they need to be bent at the elbow joint, without tearing them off the wall surface. If this exercise causes discomfort in the shoulder joint, this is a good reason to see a doctor and get qualified help.

In most cases, in addition to the drug regimen, the patient is prescribed exercises to develop the joints, performed in a certain sequence and at a certain course. As a rule, this form does not cause discomfort or pain. If there is a similar phenomenon, it is more expedient to refuse exercises for the shoulder joints.

The main emphasis in physical therapy is on tasks that contribute to the development of the flexibility of the shoulder joint. In this case, it is important not to bypass the muscles responsible for rotational movements in the shoulder joint. However, the first thing to do is warm up. Exercises for the right and left sides must be performed in turn in order to eliminate imbalance during the development of the shoulder joint. It is necessary to develop the sides evenly, regardless of which side of the shoulder joint was damaged.

During classes, you should refrain from too sudden movements that can further injure the shoulder joint. Health complex implies a gradual rehabilitation, which can occur within a few months.

Prevention - how should it be carried out?

The development of the shoulder joint includes a complex simple exercises which both adults and children can perform. Post-isometric relaxation also has spiritual significance. During the procedures, peace and a sense of inner peace come.

Conventionally, physical education for the shoulder cartilage can be divided into several stages:

• light exercises to tone the muscles;
• active power loads on the shoulder;
• loads with the use of additional devices (simulators).

To begin with, you should perform movements aimed at warming up the hands. To do this, the brushes should be parted in different directions and placed at shoulder level. At the same time, it is important to fix the shoulders in a stationary state so that they do not rise. Hands should perform circular movements, alternately back and forth. The number of approaches performed is from 3 to 6.

The following exercises to strengthen the ligaments can be called classics, because almost everyone performed them in physical education classes. Its shape is that the arms are bent in elbow joints and are held parallel to the floor. In this position, it is necessary to try to reduce the shoulder blades from 5 to 10 times. After completing the exercises, the shoulder joint should be stretched by performing circular movements with arms bent at the elbows in a similar position.

Strength loads on the shoulder joint include exercises with dumbbells or an expander. In the event that physical activity on the shoulder area of ​​the musculoskeletal system is given for the first time, it is worth starting with a minimal shoulder weighting agent, kettlebell or dumbbell. Thus, it will be possible not only to strengthen the ligaments, but also to significantly increase muscle mass.

An extremely popular simulator for the shoulder joint is gymnastic stick. Stretching your arms up, it is important to set the stick parallel to the floor. Then, with slow movements, the form moves perpendicular to the floor, first to the right, then to the left. This exercise involves all muscle groups of the shoulder joint.

The power group also includes a resistance movement performed with a simple bath towel. We hold a towel in our raised hands. In this position, the shoulder joint should be tilted up, as well as to the sides.

The benefits for the shoulder joint will be invaluable, although at the initial stage a person may experience some discomfort from it. Over time, it will disappear, and it will be possible to perform movements without the slightest effort.

Exercise after surgery

The shoulder joint, unlike other systems of the musculoskeletal system, is often subjected to mechanical injuries. The consequence of this are operations on the shoulder joint, requiring a long period of rehabilitation. In addition to the medical complex, the patient will also be offered a gymnastic course that restores joint mobility after surgery.

Complex for recovery after a shoulder injury

Any complex includes a certain basis, which can be adjusted by the attending physician, depending on what form of the disease is observed in his patient. Starting position - standing, hands shoulder-width apart. The patient slowly raises his arms and stretches up. The shoulder joint at this time remains motionless, even with the maximum tension of the arms. On next step the form of movement takes on a slightly different form. One hand remains raised up, the other is placed on the belt. The free limb stretches upward with the shoulder part, allowing you to develop each side as much as possible. The exercise is performed from 10 to 20 times, and after the hands change places, and the manipulations begin anew.

Rehabilitation of the shoulder joint also includes exercises aimed at warming up the torso. The circular form of body movements, performed first in one direction and then in the other direction, helps a lot in this. Immediately after this, you can develop the shoulder joint directly by doing similar circular exercises to them. The amplitude of the exercise does not have a strictly limited scope, because after surgery on the shoulder joint, the patient may experience severe pain. It is not worth abandoning classes completely, their form can be changed in accordance with the individual characteristics of a person. Exercises are performed before the onset of pain in the shoulder area, even if in a minimal percentage.

At the next stage, the shoulder joint is clasped with the fingers, while leaning the elbows against each other. In this position, circular movements are performed in the internal and outer side. Depending on how serious the diagnosis is and how rehabilitation is going after shoulder cartilage surgery, the patient may be prescribed exercises using small weights or dumbbells. The essence of these exercises for the shoulder joints is to restore muscle tone, and not overload them.

At doing the right things rehabilitation takes place quite quickly, and the former form of activity will return within a month. There are also a number of cases when post-isometric relaxation does not give such a quick result. Then the attending physician will prescribe complex therapy, and post-isometric relaxation will only be an addition to it.

Rules for performing physiotherapy exercises

In order for a set of exercises for the shoulder joints to give the desired result, it should be performed in accordance with a number of rules:

1. Punctuality. After surgery on the shoulder joint, the system plays an important role, both in taking medications and in exercising. The development of the damaged area should be carried out daily, at the same time, regardless of personal preference and physical condition. In case of malaise, which is often observed after surgery on the shoulder joint, the complex is allowed to be performed in sitting position with some restrictions.
2. Compliance with safety regulations. All movements must be performed progressively, taking into account the individual characteristics of the body, its capabilities. The task of physiotherapy exercises is to strengthen, and not to cripple an already weakened body. That is why at the initial stage it is recommended to develop the humeral cartilage under the supervision of a specialist.
3. Without fanaticism and sudden movements. If the movements prescribed by the doctor cause the patient severe discomfort, they should not be done through force. The patient will be provided with other developments of the luminaries between traditional medicine more suitable for the individual characteristics of the human body. In pursuit of a panacea, how to strengthen the joints, many simply forget that the body needs rest.
4. Gradual loads on the shoulder area, an increase in training time and their intensity depending on the patient's condition.

Development does not tolerate fuss or exercise to the point of exhaustion. The shoulder cartilage must be affected, gradually increasing the load. Do not worry if the development of the joints starts with a minimum. Over time, the muscles will gain strength, their shape and structure will improve, and it will become much easier to perform the complex.

After the articular lip has acquired its normal appearance, the treatment will be completed. However, this is not a reason to refuse the prescribed physical education for the shoulder joint! It will keep the body in good shape, developing the flexibility and elasticity of the shoulder joint.

The muscles of the arms and shoulder girdle should be relaxed and pulled with high quality. This is necessary to improve the blood supply to the tissues, because when the muscle is in good shape, the vessels are pinched and the blood cannot fully convey the nutrients. And good nutrition contributes to more rapid growth muscles. Also, stretching the biceps, triceps and shoulders serves as an injury prevention, increases the flexibility and mobility of the joints. The complex of stretching exercises given in the article will help to properly complete the arm workout.

Stretching the shoulder girdle, like the rest of the body, is best done in a warm state. The best option there will be stretching after the main workout. If stretching exercises are performed on days free from training, then in order to avoid injury to the ligaments and joints, you need to warm up the whole body well. A great option for warming up is running - run 2-3 kilometers and start stretching.

It is important to know that the execution should not cause pain. You should not allow sudden movements - do the exercises smoothly with a gradual increase in amplitude. At the extreme points (when the stretch is maximum), linger for a few seconds. Focus on those muscles and joints that are in this moment involved.

Proper breathing allows you to increase the effectiveness of exercises - exhale at the moment of inclination, when the chest naturally contracts. The most important factor in achieving a good stretch is the regularity of exercise.

Biceps Stretch

The bicep stretch is one of the important factors growth of this muscle. By stretching, the biceps stop shortening and losing flexibility. By improving blood supply, bicep recovery is 15-25% faster.

Here are a few tricks to help stretch this muscle:

1. To perform the first exercise, you need to stand up straight, put your feet shoulder-width apart, clasp your hands behind your back so that your palms are pointing down. In this position, raise straight arms up without bending the body. Try to feel the stretch in your biceps.
2. Stand with your back to a door frame or a horizontal bar post. Take one hand back and grasp the joint with your hand in such a way that thumb was directed upward. Now try to rotate your arm around its axis with your biceps down, while the brush should not turn around. Do this exercise for both hands and move on to the next one.
3. For this exercise, you will need a horizontal bar. Just hang on the horizontal bar, holding it with a supinated (reverse) grip. Hang on outstretched arms for as long as you can.

Triceps stretch

Stretching the triceps, as in the case of the biceps, contributes to the growth of this muscle. Do not forget that it is the triceps that gives the main volume to the arm (70% of the volume), which is why given muscle should be well worked out.

Triceps stretching exercises are as follows:

1. For the first exercise, you will need equipment, namely a towel. Take it in one hand and put it behind your head so that your thumb is pointing to the floor. Place your free hand behind your back and grasp the towel. Pull the towel down, you should feel the stretch in your triceps. Do this exercise for both hands and move on to the next one.
2. No equipment is required for this exercise. In a standing or sitting position, put your hand behind your head, with your free hand, grab your elbow and pull it to your head. Hold your hand in this position for 5-10 seconds.
3. Place your left hand on your right shoulder. Grab your elbow with your right hand and push your left hand toward your body. Then change hands.

Stretching the muscles of the shoulders

Stretching the shoulders, in the absence of problems with the spine, can turn a stooped, hunched person into a person with excellent posture. Also, exercises to increase flexibility in the muscles of the shoulder girdle help improve blood circulation in the upper body and facilitate breathing.

You can stretch your shoulders as follows:

1. One of the simplest exercises: press the right hand to the left shoulder as much as possible, with the left hand you can press the right hand in the elbow area. Change hands and do it again.
2. An effective exercise to improve the flexibility of the shoulder girdle is performed as follows: you need to put one hand behind your head and the other behind your back and try to lock them into the lock as much as possible. Hold this position for 10 seconds and switch hands. If you have posture problems, then this exercise may not work for you. You will have to stretch your arms alternately.
3. Stand facing the wall, rest your hands on it. Place your hands as close to each other as possible. Move your feet away from the wall as far as possible. Lower your head down and bend in the lumbar region. You will feel a stretch in your shoulders, chest and spine.

Do the exercises below every time. strength training. If you purposefully train flexibility, do them at least 3 times a week. Then the result will not keep you waiting. Alternate exercises, combine them with others.

Try to develop the flexibility of all muscles at the same time - this will significantly reduce the risk of injury during sports.