Remedial gymnastics for a shoulder joint: set of exercises"

Remedial gymnastics for a shoulder joint: set of exercises"

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The shoulder joint is the most mobile joint of our organism. Thanks to its special building the hand can turn in any party, practically in any plane. However such freedom of movement has the weaknesses, namely rather strong vulnerability of a joint and its susceptibility to injuries. Today's material will be devoted to remedial gymnastics for a shoulder joint — to rules of its carrying out and the most effective exercises at various problems.

Building and functions of a shoulder joint

Sometimes people generalize two concepts: a shoulder and a shoulder joint — actually it not the same.

Shoulder call a part of a hand from elbow to a shoulder joint. And the shoulder joint is the mechanism connecting a hand to the case.

This body consists of such parts:

  • shovel;
  • cartilage;
  • articulate capsule;
  • synovial bag;
  • sheaves;
  • muscles.

The structure seems rather simple: the humeral bone by means of a joint of hinged type is connected to a shovel. But to provide to a hand that degree of freedom which it possesses, and at the same time rather long time to remain capable, a shoulder joint evolved in the most difficult mechanism consisting of a set of details.

The head of a humeral bone is in continuous contact with a shovel. In this couple the bone moves, the shovel is static. The movement is carried out by means of sliding of a head on a shovel bed. The head is much larger than a bed, in many respects at the expense of it high degree of freedom of the movement is reached.

Pay attention to vitamins for joints and ligaments.

Durability of a joint is provided by ligaments, muscles and a cartilaginous lip. The joint is in a synovial bag (Bursa) in which there is a synovial liquid which is some kind of lubricant — it provides smoothness of the movement and as much as possible reduces friction of a head about a bed. One more function of liquid is cartilage food.

Muscles and ligaments surround a bag from outer side, giving rigidity and durability to all joint.

Advantage of physiotherapy exercises

Diseases and injuries of joints, in particular, of humeral, are followed by pain, decrease in mobility.

Performance of the LFK various complexes means the solution of such tasks:

  • decrease and knocking over of pain;
  • optimization of endocrine processes;
  • reduction of muscles in a necessary tone;
  • preventing to degenerative changes in fabrics and bodies;
  • recovery of capacity of a joint.

It is important! In order that your joints (not only humeral) remained healthy, it is necessary to meet 2 main conditions: as much as possible to lower loads of these bodies and not to allow injuries.

Indications and contraindications

In most cases at problems with a shoulder joint it is possible to carry out a complex of physiotherapy exercises (LFK). Indications to performance of exercises of LFK:

  • the physical education makes positive impact on an organism when there comes the remission phase, in the period of a sharp stage of a disease any loadings are forbidden;
  • at diseases of joints any exercises which you want to carry out demand consultation from the expert. Not all exercises can render positive result, often the effect can be the return;
  • performance of exercises should not cause pain. If nevertheless pain has an effect, such exercise should not be carried out;
  • in order that LFK yielded positive results, it is necessary to be engaged every day. After the training the massage of a sore joint and the muscles surrounding it is desirable.

Learn how to keep health of bones and joints.

There are also some contraindications:

  • strong pain;
  • diseases of infectious character;
  • oncological diseases;
  • high temperature;
  • high HELL;
  • various inflammatory processes;
  • poisonings;
  • problems of mental character.

Set of exercises for strengthening of a shoulder joint

The complex of physiotherapy exercises will help the early recovery after various injuries, but also, carrying out it, you will return former capacity of a joint. LFK for recovering from various injuries and diseases has the features about which it will be told in more detail.

Whether you know? The joint and all its components are almost completely entangled by nerves therefore the slightest trauma of this area causes intolerable pain. But the basic purpose of such large number of the nervous terminations consists not in causing pain, and in proprioception. This function of an organism helps us to feel where there are our extremities, without looking at them: thanks to it the concept "muscle memory" is familiar to us.

At arthrosis

There are several techniques of LFK recommended at arthrosis and osteochondrosis. Let's tell about two the most known and popular: Popov and Bubnovsky's techniques.

Popov's technique is based on performance of the simplest exercises which can be practiced without observation of the expert. Action of a complex is aimed at restoration of functioning of a shoulder joint.

Exercise 1. Relaxation:

  1. Become as much as possible exactly, your backbone has to aspire to an absolute vertical.
  2. Carry out smooth movements by shoulders around.
  3. Bend a back and do the same then straighten a back.

Exercise 2:

  1. Tighten deltoid muscles to ears.
  2. Represent in air the eight, at first the right delta, then left.

Exercise 3:

  1. Expose hands forward, connect palms the lock.
  2. Try to keep step with hands until you feel feeling of easy tension in a spine column and area of a basin.

Pay attention to exercises of yoga for a backbone and joints.

Exercise 4:

  1. Put a foot at the level of shoulders. Straighten a back, lower hands.
  2. Having inhaled, put hands a cross, shoulders make advance.
  3. On an exhalation accept an initial pose. At the same time try to bring together shovels as much as possible.

Exercise 5. Walking sitting on a chair:

  1. Settle on the edge of a chair, straighten a back, a foot you hold at the level of shoulders. Sitting on a chair, put palms on hips.
  2. Imitate walking, alternately moving palms from a knee to buttocks and tearing off legs from a floor.
  3. In case you normally feel, have no pain, incline the case to own legs.

Exercise 6:

  1. Collect fingers by a bunch and put them on front deltas.
  2. Do rotary motions, gradually increasing the pace.

Exercise 7:

  1. Establish a foot at the level of shoulders so that toes were directed inside.
  2. Bend, conducting brushes on hips, and then on shins. Your knees have to be densely compressed at this time.
  3. Be straightened, try to cramp shovels as much as possible. Toes in this phase have to be directed in different directions.

All exercises should be repeated till 6-10 times, depending on a specific form of your disease.

Important! In case of pain during performance of a complex of occupation it is necessary to stop. Again it will be possible to start them after pains cease to disturb you.

The system of exercises of Bubnovsky promotes improvement of joints, returns their ability to function normally. In exercises the exercise machines developed for restoration of the normal state of this body are used.

In the absence of contraindications the complex is suitable absolutely for all age categories, both for men, and for women including pregnant women. The system assumes individual approach, depending on a concrete condition of the patient, his physical training. It is applied also by orthopedic surgeons and neuropathologists.

Video: Bubnovsky's recommendations at arthrosis of a shoulder joint the Technique gives priority to breath control, having at the same time the revitalizing effect on all organism entirely. The main task of a method — a training of muscles and ligaments, achievement of the greatest possible elasticity. Includes 36 exercises, however progress in the state of health can be felt, having passed a third of a complex.

At a kapsulita

The main objective of LFK at a kapsulita is to stop fatigue and tension of a shoulder joint.

The complex differs in simplicity:

  • ducking to the right and left shoulder in turn;
  • turns of the head to the right-to the left;
  • shrag shoulders;
  • warm-up of cervical muscles — it is necessary to lay down on a stomach, to try to lift up the head so that to look in a ceiling.

It is important! If when performing exercise the neck became numb, it is better not to do rotary motions. It is necessary to carry out everything smoothly, without breakthroughs.

After shoulder dislocation

The LFK complex after dislocation of a shoulder joint consists of exercises for a motionless shoulder, exercises at the initial stage of restoration (primary development), for a final stage of rehabilitation. For a motionless shoulder:

  1. Carry out movements by fingers and a wrist. Work with a brush more, do any movements which do not bring pain.
  2. Put a forearm into operation, squeezing and unclenching a brush.

Get acquainted with a set of exercises for Olga Yanchuk's joints.

LFK during an initial stage of restoration:

  1. Tighten a shoulder up, carry out it (very accurately) rotary motions.
  2. Pull shovels, trying to connect them.
  3. Gradually develop a forearm, working it more actively.
  4. Sit down more conveniently on a floor. Put emphasis the injured hand in a knee, and now by means of a healthy hand try to tear off it, to get moving forward, remove aside. Only try, it is not necessary to move — thereby you will create a static stress in muscles. That is muscles will strain, and the movement which can aggravate a trauma will not be.
  5. These exercises need to be done four times a day 20 minutes.

Exercises for final rehabilitation:

  1. Extend before yourself the injured hand, then raise it and lower sideways.
  2. Try to get gradually a hand for a back.
  3. Carry out the rotary and swing motions.

Important! The occupations of high intensity intended for this stage of restoration carry out three times a day. In the beginning duration of a training is 20 minutes, then it is necessary to finish this indicator till 1/2 o'clock.

After you get used to simple movements, and your joint will cease to have stressful feelings, it is possible to pass to occupations with cargo. Begin 1/2 kg with dumbbells. It is possible to apply them in the following exercises:

  1. Become exactly, part hands with dumbbells in the parties so that both hands were on one line. Raise forearms vertically up. Working elbows, return forearms to one line with shoulder joints.
  2. Lay down on a rigid surface. Bend the injured hand with a dumbbell at right angle. Execute a forearm of the injured hand the movement to yourself, then return to an initial position. Do exercise 4 times till 25-40 of repetitions.

Recovering from dislocation of a shoulder joint: video

After a change

LFK after a fracture of a shoulder as well as a complex for recovering from dislocation, consists of three stages: initial (for a static shoulder), restoration of functions and a final training complex.

Learn what is myofascial release (MFR).

Exercises for a motionless joint (15–20 days after a change):

  1. Carry out circular motions by an elbow and a wrist. It will help to avoid stagnation of blood and formation of blood clots.
  2. Bend the case, lower and relax hands. Do by them alternate pendulum movements.
  3. Lift to the level of a breast and lower the hand bent in an elbow to a stomach.
  4. Clap before yourself and behind.
  5. Try to put hands on a breast.
  6. Turn the case to the right-to the left, having linked palms the lock ahead.
  7. Carry out exercises for breath.

Complex for restoration of functions (21–40 day).

By this time bones have to grow together, it is possible to add loading. The main task at this stage — complete recovery of former mobility. It is necessary to be engaged about five once a day, carrying out till 8-10 repetitions:

  • extend hands before yourself then part them in the parties;
  • carry out frontal moves;
  • do by freely hanging sore hand of the movement here and there;
  • carry out movements by hands for a back, trying to cramp together shovels;
  • swim 15–20 minutes.

Whether you know? Swimming is the most effective means of recovery of capacity of any injured joints.

Final complex of trainings (41-60 day).

By the time of performance of this complex the joint has to find former capacity completely. It is necessary to carry out occupations four times a day on 12 repetitions:

  1. Do frontal moves by a dumbbell (5–6 kg). The same exercise, only with big scales carry out for study of the front delta.
  2. You hang on a crossbeam as long as possible.
  3. Moves with dumbbells in the parties and without dumbbell, at fast speed.
  4. Swim more.

LFK after a fracture of a shoulder joint: video

At a periartrita

For a start it is necessary to do warm-up. The approximate warm-up complex looks as follows:

  • carry out walking on the place, actively working hands;
  • raise hands in turn up;
  • execute "mill", the number of repetitions — 4–6 times;
  • connect all fingers of hands together, arrange them in the field of front deltas, do rotary motions in one, then in other party;
  • try to reach the right hand behind a left shoulder-blade, then replace a hand;
  • raise hands, become on socks, last up as it is possible above;
  • knead brushes rotary motions and also tension and relaxation of a fist;
  • rotary motions by fists, elbows, all hand.

It is important! After you stop carrying out the LFK complex at a periartrita, it is necessary to weaken and leave a sore hand for 1/2 hours in a motionless state. It is the best of all to lay down a back on a rigid surface so that the shoulder of the affected joint formed a right angle with a trunk.

After muscles, ligaments and joints are warmed, it is possible to start the main complex:

  1. Sit down on a stool, put emphasis hands in a waist. Do circular motions by joints, gradually increasing, then reducing amplitude. The number of repetitions — 12–18 times.
  2. In the same position move shoulder joints so that were in one point of a shovel most far one from another, in the second point — it is the closest. The number of repetitions — 9–12 times.
  3. The injured hand needs to be got back as it is possible further so that to clasp it with a healthy hand. Pull a sore hand down. Be late in such position of 4-6 seconds.
  4. Place a palm of the injured hand on an opposite deltoid muscle. Slightly push with a healthy hand an elbow injured up (16–18 times).
  5. Lay down on a back, take away the injured straight arm on 15–20 cm from the case and on 5 cm from a surface on which you lie. Now it is necessary to strain as much as possible a hand for 4–6 seconds, then to relax.
  6. Lay down on a back, stretch hands in the parties (the shoulder with a trunk has to form a corner 90 °), bend an elbow joint (between a forearm and a shoulder — a corner 90 °, a forearm parallel to a trunk), touch by a palm a surface on which you lie. Tear off a forearm from a surface, establish it vertically, then return to an initial position. Execute 6–9 repetitions.
  7. Put emphasis in an inclination a healthy hand about a stool. Completely relax the injured hand and lower down, carry out it pendulum movements.
  8. Try to pull the injured extremity most highly, for example, try to concern the upper edge of furniture.
  9. Arrange shoulders so that they formed a right angle with a trunk. As much as possible bend elbow joints (the forearm has to touch a shoulder). Carry out movements by shoulder joints, trying to connect shovels. 2 times with the bent elbows, 2 times straight arms are one repetition. Such repetitions it is necessary to execute 12–15.
  10. Connect brushes the lock, turn out the lock palms outside, pull forward and up (without bringing to pain), then accept an initial position.
  11. Connect brushes the lock behind, hands are lowered. Try to pull them up.
  12. Carry out push-ups from a floor thus — accept an emphasis lying, at the same time except palms knees rest against a floor.
  13. Take dumbbells on 0.5 kg. Lower hands freely down. Serially do frontal moves to breast level.
  14. Sit down on a floor, pull hands forward, trying to get socks of direct legs. Do exercise of 14-16 times.
  15. Clasp with the right hand the left shoulder joint behind, and the left hand — the right joint. Try to advance brushes of both hands as it is possible closer to a backbone. The maximum tension has to be for 8–12 seconds. Execute 12 repetitions.

Exercises at a periartrita: video

Preventive occupations

Disease it is always simpler to warn, than then to struggle with it. This statement is especially relevant concerning a shoulder joint: injuries of this body very heavy, demand long-term treatment and rehabilitation.

In order that there was no need for treatment, observe the simple recommendations for prevention and prevention of diseases and injuries:

  • take a contrast shower;
  • before physical activity well warm up;
  • as much as possible involve a joint in various physical exercises, at the same time without burdening it with excessive cargo;
  • carry out gymnastic exercises (charging);
  • do not allow development of infectious diseases — some of them can affect joints;
  • after 45–50 years if you have no problems with joints, begin to accept hondroprotektor. If you play strength sport or at you hard physical activity, administration of drugs should be begun much earlier.

Whether you know? One of the best and effective natural hondroprotektor is jelly. The main thing that it was prepared according to the traditional recipe — without addition of gelatin, agar-agar or other thickeners. Only natural collagen which is boiled down from bones and joints within several hours is important.

Rules of performance of remedial gymnastics

The basic rules which need to be observed for successful restoration:

  1. To begin to carry out a set of exercises follows under supervision of the expert.
  2. Prior to a training it is necessary to knead and warm well muscles (use of special ointments and creams is admissible), to develop a joint by means of rotary motions.
  3. In case of feeling of pain or at approach of a sharp phase of a disease of a training it is necessary to stop. Otherwise consequences can be extremely negative.
  4. Before each training measure HELL — at elevated pressure it is impossible to be engaged.
  5. It is also not necessary to hold a training in the presence of heartaches and high temperature.
  6. If when performing any exercise you experience notable strain on a sore joint, consult about it the expert.
  7. For each case the expert has to make the LFK complex.
  8. Trainings should be held approximately in at one time, with identical time intervals between them, when performing it is necessary to do everything most honestly.

Often in vanity of everyday life we do not attach significance to dislocations and bruises, but all these injuries do not pass completely, especially it touches a shoulder joint. This body gives to our hands almost unlimited freedom of movement, but in reply it demands the corresponding relation: protect the health and care for own joints, no difficult procedures for this purpose are required.

Author: «MirrorInfo» Dream Team

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