Exercise 2 against shoulder pain:
shoulder extension outward on a wall with the arm
stretched 30 degrees upwards (30 degree angle) -
Frozen shoulder exercise 1: on all fours and with the
hands forming a heart stretch the shoulders
Principle
1: Exercises with tensions and
pressure provoke that stem
cells come for reconstructing
new cartilage.
from: Video:
Fingerschmerzen / -arthrose |
Die besten Übungen im Büro |
Faszien-Rollmassage,
Polyarthrose (7min.48sec.).
https://www.youtube.com/watch?v=ULnQk62PAHE
(13min.47sec.)
Principle 2: For having
an effect an exercise has
to last at least 3 minutes
and there has to be a
"tearing" effect.
Principle 3: The massage
ball should be soft,
should give in a little
bit hindering aches with
bones. Wooden balls or
similar hard things must
not be taken for this. from: Video:
Fingerschmerzen / -arthrose |
Die besten Übungen im Büro |
Faszien-Rollmassage,
Polyarthrose
https://www.youtube.com/watch?v=fCRmTIgiy8w
(2min.0-22sec.)
presented by
Michael Palomino, massage, natural medicine (2017 /
translation 2019)
4. Video 1 about shoulder pain: The
Liebscher-Bracht exercises to relieve shoulder pain by
regenerating the shoulder joint
from: YouTube channel: Liebscher
& Bracht | Die Schmerzspezialisten
Video:
Schulterschmerzen Übungen zum Mitmachen // Schmerzen
in der Schulter (12min.55sek.) - https://www.youtube.com/watch?v=r0AU0HmGcyE
Video: Schulterschmerzen Übungen zum
Mitmachen // Schmerzen in der Schulter (12min.55sek.)
Video: Schulterschmerzen Übungen zum
Mitmachen // Schmerzen in der Schulter (12min.55sek.)
https://www.youtube.com/watch?v=r0AU0HmGcyE
Shoulder pain is caused by the continuous sitting posture
with the arms in an angled position, the shoulders are
pulled forward and the arms pull inwards (44 seconds).
The angled arm position when sitting
with shoulders which are always pulled forward
This permanent, one-sided charge provokes a shortening of
muscles and connective tissue provoking shoulder pain
(53sec.).
Massage 1: Roll up the sternum with the big massage
ball
With massage balls everybody can neutralize the tensions
in muscles and connective tissue: "Roll up" the sternum
with the big ball (2min.40sec.)
Massage against shoulder pain with a
big ball on the sternum upwards
Massage 2: Massage with the small massage ball under
the collarbone
Then "drive through" with the small ball under the
collarbone (2min.52sec.). It makes small, spiral
movements, where it is particularly sensitive, stay there
with the ball for a while (3min.10sec.). On the outer
clavicle the ball is moved on with only one hand
(3min.38sec.) and at the point of pain there will be the
special massage with the ball in slow circles
(3min.53sec.). In this way, the liquid has the opportunity
to flow everywhere (4min.11sec.).
Massage against shoulder pain passing a small ball under
the collarbone
Massage against shoulder pain with a
small ball under the clavicle reaching the outer point
Massage 3: Place a ball between the back and the wall
to massage the shoulder blade
Pressure massage with the gym ball is continued then on
the back on the scapula, by standing on a wall and the gym
ball is set between the back and the wall (5min.48sec.).
Massage of the shoulder blade with the
big massage ball between the wall and the back
Exercise 1: Extend the arm on the wall with a small
angle
One shoulder extension to the outside is carried out on
the wall with extended arm (7min.31sec.). Breathe well,
turn a little further with each exhalation (7min.52sec.).
The connective tissue (the fascia) needs time to start
"flowing". During this time tension has to be hold, hold
the tension, so that the connective tissue (the fascia)
has a "reason" to continue to give in and allow further
stretching (8min.15sec.), this is real stretching for
about 2 minutes (8min.30sek.).
Exercise 1 for shoulder pain: shoulder
extension outwards on a wall with the arm at a small
angle upwards
Exercise 2: Extend the arm to the wall at an angle of
about 30 degrees
Then slowly turn back and move your hand the hand is
shifted upwards so the arm points upwards at an angle of
about 30 degrees (8min.56sec.). Breathe well and continue
to turn your upper body with every exhalation
(9min.9sec.).
Exercise
2 against shoulder pain: shoulder extension outward
on a wall with the arm 30 degrees upwards (30 degree
angle)
Never stop breathing, but always breathe deeply and
continue to stretch (9min.45sec.). These exercises and the
healing of the structure of muscles and connective tissue
(fascia) goes on at any age, even at 95 years yet
(10min.7sec.).
Exercise 3: Extend the arm on the wall at an angle of
approximately 45 degrees
Then the arm is raised against on the wall at a 45 degree
angle (10min.10sec.).
Exercise 3 against shoulder pain:
shoulder extension outward on a wall with the arm 45
degrees upwards (45 degree angle)
At the first time this is often not possible because the
pain is too big, but then it is always better and painless
(10min.20sec.). With these exercises there are stretching
pains which are normal, but they should not be too much,
but they still have to be sustainable (10min.50sec.).
Always inhale and exhale. Exhaling stimulates the brain to
release more, that's why exhaling is very important.
Inhalation is the tension, exhalation is relaxation
(11min.20sec.). The stretching pain must be sustainable
and must not cause any stress (12min.12sec.). After the
stretching exercise, drink a glass of water
(12min.28sec.).
========
Video 2: Frozen Shoulder: 2 exercises to cure
shoulder stiffness
If a Frozen Shoulder (shoulder stiffness) is presented,
then the shoulder joint is already severely limited in his
mobility, since the end stage has already been reached, "a
lot has already happened" (10sec.). This development has
passed for years already (14sec.). The two exercises by
Liebscher-Bracht have their effect within 2 days already
loosening the shoulder a little bit. But the exercises
have to be performed "wisely and with great caution"
(1min.4sec.).
Exercise 1: Stretching on all fours with hands forming
a heart
Stretch until the pain of well-being in the shoulder is
coming (1min.48sec.), then continue stretching on mm for
mm (2min.9sec).
Frozen Shoulder exercise 1: Stretch
your body on all fours stretching also the shoulders
with your hands forming a heart
Exercise 2: Lie on the floor and turn your arm up as
far as you can
Lying on the ground, the arm of the affected shoulder is
turned upwards as far as possible. As a second step, the
opposite side is raised to turn the shoulder joint even
further (4min.8sec.).
Frozen Shoulder exercise 2: Lie on your stomach, stretch
the arm of the affected shoulder up as far as possible,
and as a second step: lift the other side up to make the
affected shoulder joint even more stretched
========
Video 3: Frozen Shoulder - 2 exercises to cure shoulder
stiffness
When ther is a "Frozen Sholder" (shoulder stiffness),
people can often raise their arms only a few inches "and
then it's over: frozen - that's where the name comes from"
(16sec.). The shoulder joint is no longer able to move
(21sec.).
Massage 1: Small massage ball on the collarbone,
shoulder and shoulder blade
Move a small massage ball along the lower part of the
collarbone, massage pain points, massage the upper part of
the shoulder in circles, massage the pain points
(1min.28sec.), then massage the upper edge of the scapula
(1min.44sec.).
Frozen Shoulder video 2 massage 1: Using the small massage
ball, massage from the lower edge of the collarbone up to
the upper edge of the scapula, find pain points and
massage them
Frozen Shoulder video 2 massage 1:
Massage the upper edge of the scapula with the small
massage ball - the other hand can push the elbow upwards
[With stiff shoulders these massages are unfortunately
impossible. A second person has to help].
Massage 2: Small massage roller from the upper arm to
the beginning of the neck
With the small massage roller, the upper arm of the stiff
shoulder is rolled diagonally laterally from bottom to top
(2min.35sec.), then from the side at right angles
(2min.37sec.), this exercise can also be performed on the
wall with the small massage roller between upper arm and
wall (2min.46sec.), and then roll up the upper arm
diagonally from behind (3min.0sec.).
With the small massage roller the upper arm is unrolled at
an angle - then is unrolled straight at a right angle
Frozen Shoulder video 2 massage 2: With the small massage
roller, the upper arm is unrolled diagonally behind
