The woman is exercising
Remember the shoulders when you wake up and before you go to sleep. Give yourself a lazy wake-up call – instead of jumping out of bed, stretch in it for several seconds.
– Necessarily to completely straighten the elbows above the head – specifies our expert. – In the evening, lie on the floor, and place a roll made of a rolled towel under your back, so that almost the entire spine is on the roll, only your head is resting on the ground. Then bend your knees and put your hands on the floor behind your head, you can bend them together, just make sure your elbows fall to the floor. Relax your muscles and rest for 5 minutes.
Also, remember that there is no miracle exercise that will immediately relieve the pain in your shoulders. It takes some time to restore balance to muscles that have been present for months or years.
– If you exercise regularly every day, you will feel the first results after 7-10 days – explains the physiotherapist. – It is worth the investment this time, because the shoulders, compared to other parts of our body, get back into shape very quickly. |
If the shoulder pain lasts more than 10 days and is independent of the position of the hand, be sure to see an orthopedist. Also go to the doctor if you have symptoms of inflammation: swelling of the joint, which is noticeably hotter and hurts with every movement (you will then be relieved by a cold compress 3 times a day for 10 minutes). If you are not swollen and feel pain when you try to move your hand all the way, there may be problems with the muscle attachments. In the evening, apply a warm compress for 10 to 15 minutes, then practice gently for 5 minutes.
– The heat will relax the muscle, and the exercises will help keep it properly supplied with blood. Dress warmly after them so as not to cool the sore spots – advises Piotr Turski. – This pain is the result of a slight inflammation of the muscle attachments, and you can also relieve your shoulders with an anti-inflammatory gel. Preferably in the evening, before going to bed and after a hot bath.