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Your arm is a very fragile piece of equipment it only has on
place where it attaches to bone, and even there it’s only by a
piece of ligament. The point of attachment is in the middle of
the chest at the top of the breastplate it’s called the
Sternoclavicular joint (or the SC Joint). Tendons and muscles
hold the rest together, hurting one tendon or muscle will cause
the other to pull or be pulled out of line with each other.
Once out of it’s correct line of movement your shoulder will
start to grind into itself and cause damage to the cartilage.
The further down this path you go the less you be able to use
your shoulder without pain.
You
want to do something
to help your arm get better
Stretching and basic
movements will give you the most as far as recovery and would be
a lot better then weights. Each stretch should be slow and
constant (no bouncing) if any pain occurs decrease the angle of
your stretch, pain means that something is wrong and that your
body’s not ready for what your doing to it. Never
stretch or exercise on pain medication. It will keep you
from knowing if your hurting yourself. If it hurts there’s a
reason.
Start by
stretching
the muscles around the area:
Neck:
-
Standing or
sitting (sitting may be more comfortable) shoulders level
tilt your head to the right bringing your ear towards your
shoulder just until you feel a stretch. If you do not feel
a stretch go to stretch B. Do this with out raising your
shoulder and hold for 20 to 30 seconds switch sides.
-
Starting with
you head tilted to the right ear to the shoulder; slowly
turn your nose to you shoulder and hold for 20 to 30 seconds
then switch sides.
-
With your head
tilted to the right and your ear to your shoulder; again
slowly turn your chin towards the ceiling keeping your head
to your shoulder hold for 20 to 30 seconds then switch
sides.
Back:
A.
At shoulder height starting with your right arm: Hold on
to a pole or a corner of a wall gently lean back until you feel
tension on your upper back take your left hand place it on the
wall and start to push this will give you more of a stretch.
Hold this stretch for 20 to 30 seconds then switch sides.
B.
At the same position holding on to a pole or corner of a
wall lower your hand to lower chest height. At the same time
look down to the ground. Hold this stretch for 20 to 30 seconds
then switch sides.
C.
At the same position holding on to the pole or corner of
a wall raise your hand to the top of your head and perform the
same stretch. Hold this stretch for 20 to 30 seconds then
switch sides.
Chest:
A.
Using a wall or something of the like, stand facing the
wall extend your arm straight out to your side palm on the wall
rotate your body away from the wall until you start to feel a
stretch in you chest. Hold this stretch for 20 to 30 seconds
then switch sides.
B.
Using a wall or something of the like, stand facing the
wall extend your arm straight out to your side lower your hand
to lower chest height and perform the same stretch Hold this
stretch for 20 to 30 seconds then switch sides.
C.
Using a wall or something of the like, stand facing the
wall extend your are straight out to your side raise your hand
to the top of your head and perform the same stretch Hold this
stretch for 20 to 30 seconds then switch sides.
Working out should be a
pain free experience. It’s easy to find a way around the pain
and keep going, but what price will you pay for it later? |
