It’s been months that I’ve stopped swimming ever since I’ve started riding the service bus. But even so, I’ve been feeling a dull pain in my right shoulder that’s reminiscent of my left shoulder pain where I also had physical therapy last year.
It’s good that it isn’t as bad as my last shoulder pain though. Dr. Mancao said the left shoulder pain had the symptoms of a “frozen shoulder”.
The right shoulder indicates MPS – Myofascial Pain Syndrome where muscle elasticity has been lost in my back. The diagnosis though was Anterior Bicepetal Tendinitis.
Luckily, Martin the physical therapist is still around and he guided me through the exercises today after the usual hot compress and ultrasound. After the stretching exercises which I’m describing below, I felt instant relief!
Hold Stretches (Active and Passive)
Do the following exercises for 3 repetitions and hold for 15-30 seconds at the stretch.
Front Tuck Stretch
- Tuck the chin downwards to the front.
- Put both palms on top of the head.
- Pull the head downwards even more.
Side Twist Tuck Stretch
- Twist the head to the left side.
- Tuck the chin downwards.
- Put left palm on top of the head.
- Grip the right hand at the chair seat.
- Pull the head downwards with the left hand.
Side Bend Stretch
- Bend the head to the left side.
- Put left palm on top of the head.
- Grip the right hand at the chair seat.
- Pull the head downwards to the side with the left hand.
Side Bend Tuck Stretch
- Bend the head to the left side.
- Twist the head to the left and tuck.
- Put left palm diagonally on top of the head with left bicep on the left cheek.
- Grip the right hand at the chair seat.
- Twist the head downwards to the side with the left hand.
The hold stretches were Passive where the therapist stretched the muscles by gently pushing and pulling the head and shoulder. In the Active stretch, I did the stretches myself.
Relaxation Stretches
Do the exercises below 8 times.
Front-Back
- Lower the head to the front and feel stretch.
- Raise the head upwards and back and feel stretch.
Side Bends
- Bend the head to the left and feel stretch.
- Bend the head to the right and feel stretch.
Side Twists
- Twist the head to the left and feel stretch.
- Twist the head to the right and feel stretch.
Shoulder Rolls
- With arms hanging, roll both shoulders clockwise.
- Repeat above but counterclockwise.
Go ahead, post your comment below!
It's good to hear that you were able to get relief with exercise. Many people fear moving, thinking they should just rest. Using heat or cold to calm things down can allow you to move, which if done in a pain free manner can really decrease pain and speed up healing.
David Berman, MS, PT, COMT, CSCS
http://moveathink.info/rotatorcuffexercises