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shoulder painSimilar to elbow and wrist problems, we have found that shoulder problems almost invariably come accompanied by neck and upper back pain or stiffness.

 
The shoulder joint is very shallow and held together only by a well coordinated muscle control around the joint and shoulder girdle in whole.

There are over 6 muscles working constantly to maintain your shoulder movements even when it is at rest. A healthy neck ensures a good nerve supply to these muscles providing better posture and stronger shoulders. The alignment and flexibility of the upper back provided and supported by spine itself, ribs and other structures (clavicle, scapula) also play a great role in the quality and function of shoulder joint. This complicated bio-mechanical design is generally called a shoulder girdle.

When your neck is stiff and sore the muscles are out of balance causing uneven wear and tear in the joints, muscle stiffness and pain.

We have found, that patients with shoulder problems may improve very quickly when good mobility of the joints in their neck and back is restored by chiropractic care.

This normally includes specific chiropractic adjustment and carefully selected exercise.

Your chiropractor will also advise you on the ergonomics at work and at home to avoid relapses and help to stay healthy for as long as you choose.

If you have had a visit to a chiropractor already, where all the necessary tests to establish the source of your problem were performed and you are looking for rehab tools I advise you get the well known Exercise Band for your shoulder, the link is on the right of the page. Use this band to gradually train your upper back and remember to stretch your chest muscles to balance your posture out helping your shoulders to re-align.This will aid a natural and relaxed posture because well balanced muscles will be doing the job!

External rotation shoulder stabilisation

Shoulder stability

Shoulder stability

Shoulder stability

Shoulder external rotation can be performed with an exercise band,

Note that elbows should be kept close to the waist througth the whole length of the movement

and the posture maintained straight and upright.

Your chiropractor will give you exact guidance on this  and other exercises.

3 sets of 10-15 with no rest will do the job.

Picture courtesy of "HowStuffWorks"

Reverse Flies shoulder stabilisation

Shoulder exercise Shoulder exercise Shoulder exercise

A reverse fly is a great exercise for defining the back aspect of the shoulders.

For this shoulder exercise, you'll need dumbells and a stability ball. This can be done with thera-band, expanders and pullies in a gym. Don't forget to stabilise your low back if oyu will be doing it standing.

Strengthening the back aspect of the shoulders will combat the slouching posture naturally.

3 sets of 10-15 with no rest will do the job.

Picture courtesy of "HowStuffWorks"

 

Single Arm Row with Resistance Tube

Single arm row

Single arm row

Single arm row

Single arm row can be performed with thera-band, expanders and pullies in a gym. it will work on your upper back, posterior shoulder and even the triceps!

Stabilise your back while doing it by tilting your pelvis backwards and tensing the abdominals.

3 sets of 10-15 with no rest will do the job.

Picture courtesy of "HowStuffWorks"

 

Reverse Flies with resistance cord

Reverse resistance

Reverse resistance

Reverse resistance

This is similar to the reverse flies above but done with the resistance band or expander or thera-band. You can do this one literally anywhere, just have the resistance band handy!

Make sure your back is straight.

3 sets of 10-15 with no rest will do the job.

Picture courtesy of "HowStuffWorks"

 

Back pulldowns with resistance tube

Back pull resistance

Back pull resistance

Back pull resistance

This exercise will develop very important aspect of upper back and shoulder stability - the latissimus dorsi muscle. This big muscle runs wide from your shoulders down to the midback and is very important for healthy upright posture.

3 sets of 10-15 with no rest will do the job.

Picture courtesy of "HowStuffWorks"
 
 
 
 
Bent knee plank row
Ben knee Ben knee Ben knee

This is slightly more advance exercise involving most of the upper back, middle and lower musculature. Please take it easy and do it slow.

3 sets of 10-15 with no rest will do the job.

Picture courtesy of "HowStuffWorks"

s to desk setup chapter for ergonomics tips and posture chapter

 

 

"Powerball NSD"

is one of my favourite tools.

Recommended if you suffer from shoulder, wrist and elbow pain.

I have used one for years - if you have any questions, email me straight away.

 

The unique sphere successfully blurs the line between exercise & fun and is suitable for both male and female, young or old. NSD Powerball generates between 1 - 40lbs of resistance depending on rotor speed and will tone the arms & wrists, build muscle or gently rehabilitate damaged limbs with its smooth non impact action. Inexpensive to buy, this is one of world's most popular gift ideas and will instantly satisfy 4 very specific requirements for you as:
  • The definitive instrument for athletes and enthusiasts of many different kinds of sports, hobbies and pastimes (especially Musicians!)
  • A highly addictive and fun to use "gadget" for competitive males & females (could you secure a place on the Top 100 scoreboard??)
  • A revolutionary new fitness product to help tone the arms and shoulders for women or build substantial power and muscle in the arms, wrists, hands and shoulders for men and women.
  • The perfect instrument to gently rehabilitate lower forearm and wrist joints affected by carpal tunnel syndrome, repetitive strain injury RSI, arthritis or previous breakage

NSD Powerball is supplied to you with a 25 year Gold warranty and a full money back guarantee.

Power ball

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