Pictures of a separated shoulder: Is Shoulder Separation Painful? Pictures, Symptoms, Treatment, Recovery Time
Shoulder Separation | Michigan Medicine
What is a shoulder separation?
A shoulder separation is the partial or complete separation of two parts of the shoulder: the collarbone (clavicle) and the end of the shoulder blade (acromion). See a picture of shoulder separation injuries.
The collarbone and the shoulder blade (scapula) are connected by the acromioclavicular (AC) joint, which is held together primarily by the acromioclavicular (AC) and the coracoclavicular (CC) ligaments. In a shoulder separation (also called an acromioclavicular joint injury), these ligaments are partially or completely torn. A shoulder separation is classified according to how severely these ligaments are injured:
- In a type I injury, the AC ligament is partially torn, but the CC ligament is not injured. See a picture of a type I injury.
- In a type II injury, the AC ligament is completely torn, and the CC ligament is either not injured or partially torn. The collarbone is partially separated from the acromion. See a picture of a type II injury.
- In a type III injury, both the AC and CC ligaments are completely torn. The collarbone and the acromion are completely separated. See a picture of a type III injury.
There are three further classifications, types IV through VI, which are uncommon. These types of shoulder separations may involve tearing of the muscle that covers the upper arm and shoulder joint (deltoid muscle) and the one that extends from the back of the head, neck, and upper back across the back of the shoulder (trapezius muscle).
What causes a shoulder separation?
A direct blow to the top of the shoulder or a fall onto the shoulder, such as a fall from a bicycle, can cause a shoulder separation.
What are the symptoms?
Signs and symptoms of a shoulder separation include:
- Pain at the moment the injury occurs.
- Limited movement in the shoulder area (because of pain, not weakness).
- Swelling and bruising.
- Tenderness over the AC joint on top of the shoulder.
- Possible deformity. The outer end of the collarbone may look out of place, or there may be a bump on top of the shoulder.
How is a shoulder separation diagnosed?
A shoulder separation is diagnosed through a medical history, a physical exam, and an X-ray.
Your doctor will check:
- For a deformity or bump.
- The range of motion of your shoulder and other joints.
- Blood flow, by taking your pulse and assessing your skin color and temperature.
- For damage to your nerves or blood vessels.
- The muscle strength of your shoulder and arm.
- For broken shoulder bones or damage to the tendons in the shoulder (rotator cuff tear).
Your doctor will probably X-ray your injured shoulder and possibly your uninjured shoulder to help diagnose the severity of the separation.
How is it treated?
Treatment of a shoulder separation depends on its severity. For a type I or II injury, you support your shoulder with a sling. You typically need the sling until the discomfort decreases (a few days to a week). Early physical therapy to strengthen your shoulder and regain range of motion is important for recovery and to prevent frozen shoulder, a condition that limits shoulder motion (adhesive capsulitis). You can return to normal exercises and activities as your pain and other symptoms go away.
Experts don’t agree on the best treatment for type III injuries. Some doctors treat them with a sling and physical therapy, while others feel surgery may be needed.
Type IV through VI injuries should be evaluated for possible surgery.
To help relieve pain, put ice on the affected area and take nonsteroidal anti-inflammatory drugs, such as ibuprofen or naproxen. Be safe with medicines. Read and follow all instructions on the label.
An acromioclavicular joint separation, or AC separation, is a very frequent injury among physically active people. In this injury the clavicle (collar bone) separates from the scapula (shoulder blade). It is commonly caused by a fall directly on the “point” of the shoulder or a direct blow received in a contact sport. Football players and cyclists who fall over the handlebars are often subject to AC separations.
In general, most AC injuries don’t require surgery. There are certain situations, however, in which surgery may be necessary. Most patients recover with full function of the shoulder. The period of disability and discomfort ranges from a few days to 12 weeks depending on the severity of the separation. Disruption of the AC joint results in pain and instability in the entire shoulder and arm. The pain is most severe when the patient attempts overhead movements or tries to sleep on the affected side.
What does the inside of the shoulder look like?
The shoulder is the most mobile joint in the human body, with a complex arrangement of structures working together to provide the movement necessary for daily life. Unfortunately, this great mobility comes at the expense of stability. Several bones and a network of soft tissue structures (ligaments, tendons, and muscles), work together to produce shoulder movement. They interact to keep the joint in place while it moves through extreme ranges of motion. Each of these structures makes an important contribution to shoulder movement and stability. Certain work or sports activities can put great demands upon the shoulder, and injury can occur when the limits of movement are exceeded and/or the individual structures are overloaded.Click here to read more about shoulder structure.
What is an AC joint separation?
An AC joint separation, often called a shoulder separation, is a dislocation of the clavicle from the acromion. This injury is usually caused by a blow to the shoulder, or a fall in which the individual lands directly on the shoulder or an outstretched arm. AC joint separations are most common in contact sports, such as football and hockey.
The severity of an acromioclavicular joint injury depends on which supporting structures are damaged, and the extent of that damage. Tearing of the acromioclavicular ligament alone is not a serious injury, but when the coracoclavicular ligaments are ruptured, the whole shoulder unit is involved, thus complicating the dislocation.
Simple AC injuries are classified in three grades ranging from a mild dislocation to a complete separation:
Grade I – A slight displacement of the joint. The acromioclavicular ligament may be stretched or partially torn. This is the most common type of injury to the AC joint.
Grade II – A partial dislocation of the joint in which there may be some displacement that may not be obvious during a physical examination. The acromioclavicular ligament is completely torn, while the coracoclavicular ligaments remain intact.
Grade III – A complete separation of the joint. The acromioclavicular ligament, the coracoclavicular ligaments, and the capsule surrounding the joint are torn. Usually, the displacement is obvious on clinical exam. Without any ligament support, the shoulder falls under the weight of the arm and the clavicle is pushed up, causing a bump on the shoulder.
There are a total of six grades of severity of AC separations. Grades I-III are the most common. Grades IV-VI are very uncommon and are usually the result of a very high-energy injury such as one that might occur in a motor vehicle accident. Grades IV-VI are all treated surgically because of the severe disruption of all the ligamentous support for the arm and shoulder.
Shoulder Separation Causes, Symptoms and Treatments
A shoulder separation sounds like an odd injury, but in reality, it refers to the stretching or tearing of ligaments where the collarbone (clavicle) meets the shoulder blade (scapula). This intersection is also called the acromioclavicular or AC joint. When these ligaments partially or completely tear, the clavicle slips forward and may detach from the scapula.
SMC Images / Getty Images
A shoulder separation is usually the result of an impact or blows to the front of the shoulder or by falling on an outstretched hand.
Separation vs. Dislocation
A shoulder dislocation is different from a shoulder separation, occurring at a different part of the shoulder joint, and it is treated differently.
A dislocation occurs at the glenohumeral joint, where the humerus bone of the upper arm articulates on the scapula, rather than the AC joint. Shoulder dislocation is treated by being reduced (i.e, put back in place).
Symptoms and Signs
Shoulder pain and tenderness are common symptoms of a shoulder separation after a fall or impact. Sometimes there is a small bump on top of the shoulder along with bruising and swelling. Signs and symptoms of shoulder joint injuries range from a minor deformity and mild pain to a very painful and severe deformity.
Severity and Type
The severity of the separation is determined by the amount and direction of joint separation and ligament damage that shows up on x-rays.
Type I and II AC joint injuries are considered mild and may respond to conservative treatment. In more severe type IV, V, and VI shoulder separation injuries, the supporting ligaments may actually be torn. These injuries are generally treated with surgery.
Treatment courses depend on the specific type of injury.
Type I and II AC Joint Injury Treatment
Treatment for type I and II AC joint injuries generally includes conservative treatments including:
- Rest to allow the damaged tissues to heal
- Support and slings to take pressure off the joint
- Ice to reduce swelling and inflammation
- Over-the-counter pain and anti-inflammatory medications
- Physical therapy exercises to increase range of motion and strength
Type III AC Joint Injury Treatment
Treating mild to moderate, or type III, AC joint injuries are not as clear. There is some controversy among surgeons as to whether to use conservative treatments or surgery for a type III shoulder separation. Most patients with type III shoulder separations heal well with conservative treatment and return to sports faster than patients who have surgery. In addition, they avoid any risks of surgery.
However, some patients may benefit from a surgical procedure. Those patients who are involved in heavy labor or play sports that require frequent overhead motions, such as tennis or baseball, may benefit more from surgical intervention due to the intensity of their activity.
Type IV, V, and VI AC Joint Injury Treatment
Treatment for Type IV, V, and VI AC joint injuries generally includes surgery to realign and attach the damaged or torn ligaments and hold the clavicle in place as it heals. There are many types of both open and arthroscopic surgery procedures that can be used to repair a separated shoulder.
The goal of all these is to align and stabilize the clavicle in position and reconstruct the damaged ligaments. In such procedures, the clavicle is held in position with sutures or metal screws while the ligaments heal.
Most shoulder separations heal within two to three months with no complications.
Acromioclavicular Joint Separation – Undergraduate Diagnostic Imaging Fundamentals
Acromioclavicular joint dislocation
History – 21 year old female injured her shoulder while wrestling.
Symptoms – This patient complained of a deformed, painful, end of her right collar bone.
Physical – There was swelling and tenderness of the region of the acromioclavicular joint.
Acromioclavicular Joint Separation
ACR – MSK – Acute Shoulder Pain, Variant 1
ODIN Link to AC Joint Separation images, Figure 14. 2A and B: https://mistr.usask.ca/odin/?caseID=20150209202015857
Figure 14.2A X-ray of the right shoulder, Y-view, with AC joint separation
Figure 14.2B X-ray of the right shoulder, AP, with AC joint separation
The lateral clavicle was displaced cranially and the acromioclavicular joint was widened. The coracoclavicular distance was also widened.
Acromioclavicular joint dislocation, Type 3.
Acromioclavicular joint dislocation
Acromioclavicular joint injuries can be graded on the 6-point Rockwood scale:
|Type||AC Joint||CC Joint||Reducibility||Treatment|
|II||Torn||Sprain – CC distance <25% of the contralateral side||Reducible||Conservative|
|III||Torn||Torn – CC distance increased 25 – 100 % of the contralateral side||Reducible or Non-Reducible||Conservative or Surgical|
|IV||Torn||Torn – Posterior displacement of clavicle into the trapezius muscle||Not Reducible||Surgery|
|V||Torn||Torn – CC distance > 100% of the contralateral side with the clavicle protruding through the delto-trapezial fascia||Not Reducible||Surgery|
|VI||Torn||Torn – Clavicle caudal to the subacromial or subcoracoid||Not Reducible||Surgery|
Figure 14.3 Acromioclavicular injury classification
X-ray findings may include:
- Minor injuries of this joint space usually involve only the joint capsule and the acromioclavicular ligament.
- With more severe injuries the coracoclavicular ligament may be torn leading to a more displaced clavicle and a wider coracoclavicular distance.
- Severe injuries can involve the coracoclavicular ligament, the deltoid muscle and the trapezius muscle.
Figure 14.2A X-ray of the right shoulder with AC joint separation by Dr. Brent Burbridge MD, FRCPC, University Medical Imaging Consultants, College of Medicine, University of Saskatchewan is used under a CC-BY-NC-SA 4.0 license.
Figure 14.2B X-ray of the right shoulder with AC joint separation by Dr. Brent Burbridge MD, FRCPC, University Medical Imaging Consultants, College of Medicine, University of Saskatchewan is used under a CC-BY-NC-SA 4.0 license.
Figure 14.3 Acromioclavicular injury classification. Courtesy of Dr. Roberto Schubert, Radiopaedia.org, RID: 19124. Originally published at https://radiopaedia.org/cases/rockwood-classification-system-of-acromioclavicular-joint-injuries under a Creative Commons Attribution-Non-commercial-Share Alike 3.0 License.
3 Grades Of Separated Shoulder: Diagnosis And Treatment
A separated shoulder involves perhaps one of the hardest joints in the body to pronounce, the acromioclavicular joint, known as the “AC joint”. This joint has a very important job. Because of the complex nature of this joint, it’s often subjected to injury.
We’ll discuss what the AC joint is, what a separation is, why it happens, and what you can do to help heal yourself if it happens to you.
WHAT IS THE AC JOINT?
Simply put, it’s a major structural support that connects the acromion of the scapula (shoulder blade) to the clavicle (collar bone), the joint and its tissue are responsible for supporting the larger shoulder joint and helps it achieve full range of motion.
With such a complex structure and important role, injuries from misuse or overuse tend to plague the joint. Just think of how many friends and family members you know that used to play sports and now have serious shoulder issues. It’s a good bet the AC Joint may be involved!
If you’re having issues with your AC joint, the most common injury is AC joint separation, more commonly knows as separated shoulder. Separation has varying degrees and can be caused by a number of mechanisms. https://charmaustin.com/where-is-your-pain/#shoulderpain
WHAT IS A SEPARATED SHOULDER?
When you hear about a separated shoulder, it’s really the AC joint that is separated, caused by a dislocation of the clavicle (collar bone) from the scapula (shoulder blade).
An AC or shoulder separation is very common in contact sports. Football and hockey players, as well as cyclists who flip over their handlebars and land on the point of the shoulder, are usually the most frequent sufferers of this type of injury.
3 GRADES OF SEPARATED SHOULDER
- Grade I- mild shoulder separation. This involves a sprain of the AC ligament that does not move the collarbone and looks normal on X-rays.
- Grade II – a tear in the AC ligament, and/or a sprain or slight tear in the coracoclavicular (CC) ligament. This puts the collarbone slightly out of alignment, and you may see a visible bump.
- Grade III- The most severe shoulder separation. This completely tears both the AC and CC ligaments and puts the AC joint noticeably out of position, with a larger bump.
SEPARATED SHOULDER SYMPTOMS
- Swelling, tenderness, or pain over/above the joint
- Visible bump above the shoulder
- Loss of strength or motion
- Pain when lying on one’s side
- Popping or catching sensations with the movement of the shoulder
- Discomfort with daily activities that stress the shoulder such as reaching, lifting or carrying something.
HOW TO TREAT A SEPARATED SHOULDER
Most of the injuries involving the AC Joint will not require invasive treatment or surgery. The following are what traditional medicine recommends. Most Grade I – III AC separations are treated successfully with non-surgical treatment that may include:
- Ice to reduce pain and swelling
- Rest and a protective sling until the pain subsides in roughly 1-2 weeks
- Pain and anti-inflammatory medications
- A rehabilitation program, such as structured physical therapy (PT) to help restore normal motion and strength. The shoulder joint is a complex joint and requires activation of the supporting joints and muscles in a proper sequence. This sequence can be lost if there is disruption in the chain of joints and muscles that make the shoulder work, cervical spine (neck) issues, presence of pain and any associated postural issues. https://charmaustin.com/restore-function-and-return-to-living/
Here’s an example of a technique that addresses some of these factors…
SHOULDER BLADE SCOOPING https://www.youtube.com/watch?v=tul2HNBT_Zw
The scoop method is a postural cue. This particular movement activates the musculature of the shoulder girdle to help promote proper alignment. What that means in basic terms is this strengthens the muscles surrounding the shoulder in order to allow your shoulder to sit in the proper position and therefore function properly.
When shoulders are rounded forward this will put unnecessary strain on the joint leading to dysfunction, discomfort, pain, and sometimes inflammation. Over time this can weaken the tissue setting us up for an injury such as a shoulder separation, bursitis, arthritis, rotator cuff strain, etc.
Scooping is NOT a substitute for supervised PT and is only an example of the helpful rehabilitation techniques that are out there.
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Shoulder Separation | Cedars-Sinai
Not what you’re looking for?
What is shoulder separation?
A shoulder separation injury occurs
when trauma damages the ligaments around the acromioclavicular (AC) joint. It’s where
the collarbone (clavicle) meets the shoulder blade (scapula). If the injury is severe,
part of the shoulder blade may separate from the collarbone. A shoulder separation is
not the same as a dislocation. In a dislocation, your upper arm bone (the humerus) pulls
out of the shoulder joint. Shoulder separations are common, especially in active young
Your shoulder blade connects to your upper arm bone and to your collarbone with ligaments. The highest point of your shoulder blade is called the acromion. Two AC ligaments attach the acromion to your collarbone. This is the AC joint. Another ligament, the coracoclavicular (CC) ligament, connects part of your shoulder blade to your collarbone.
Injury may damage these ligaments around your joint. If the damage is severe, the collarbone and shoulder blade pull apart causing a shoulder separation. Your shoulder blade may move downward from the weight of your arm.
Healthcare providers rate injuries to the AC joint based on how severe they are. A type I injury is the most mild. A type VI injury is the most severe. In a type I injury, the AC ligaments are only partially torn, but the bones remain in place. In a type III injury, both the AC and CC completely tear. Your collarbone and shoulder blade are slightly out of line. With more severe injuries, the bones pull out of position even more. There may also be damage to other tissues around the area.
What causes shoulder separation?
Different types of shoulder injuries can lead to shoulder separation. Often, the injury happens when you fall directly on the top of your shoulder, when your arm is close to your body. A direct blow to your shoulder, or falling onto an outstretched hand, can also cause the injury. Car accidents and sports injuries are potential causes.
What are the symptoms of shoulder separation?
Possible symptoms of shoulder separation include:
- Pain at the top of your shoulder
- Tenderness when touching your AC joint
- Deformity of your shoulder
- Limited range of motion in your shoulder (for example, when you try to lift your arm)
These symptoms vary quite a bit depending on how severe the injury is. A type I injury may cause only slight pain, mild swelling, and a normal-appearing shoulder and arm. A slightly more severe injury might cause greater pain and swelling, though the arm and shoulder may still appear mostly normal.
With a more severe injury, the top part of the shoulder may look deformed, and the pain and swelling may be more intense. The shoulder blade’s downward movement can cause a bulge above the shoulder, which also appears to droop. The collarbone may go far above the acromion of your shoulder blade. There may also be bruising of the area. In some cases, the collarbone may even poke out through the skin.
How is shoulder separation diagnosed?
Your healthcare provider will ask
about your health history and give you a physical exam. He or she will look at your
shoulder and arm and press on your AC joint, which may hurt.
More severe shoulder separation injuries are easy to diagnose with just a physical exam. This is because the shoulder will clearly look deformed. In any case, you will likely need an X-ray of your joint. This can help give more information about how severe your injury is. During the exam or X-ray, your healthcare provider might have you hold a weight on the injured side. This can make a deformity more obvious.
How is shoulder separation treated?
Your treatment may depend on the severity of your injury, and may include:
- Resting the joint with a sling or other support
- Application of cold packs
- Pain medicines
Your healthcare provider may show you special exercises to help rebuild your strength, flexibility, and range of motion as you heal. You’ll likely need to start these as soon as your pain starts to go away.
You may not need any other treatments if you have a type I, type II, or type III injury. If your injury is more severe, you may need surgery. Some type III injuries may also need surgery as well, especially for athletes. Your healthcare provider may first want to see if your AC joint heals on its own before trying surgery.
Surgeons have a number of ways to bring your collarbone back into alignment with the scapula. They might fix the bones together using screws. Or the ligaments that support your AC joint may be repaired. A ligament from another part of your body may be used to repair it.
Your end result may also depend on the severity of your injury. Most people will get back all or almost all normal arm and shoulder function, but a slight deformity may remain. If you have a mild shoulder separation, you may totally recover within a few weeks. More severe injuries may need greater recovery time.
What are possible complications of shoulder separation?
A small number of people continue to experience pain in their AC joint for weeks or months after their injury. This might be due to abnormal contact between the bones. Arthritis can also develop in the joint because of your injury. You might eventually need surgery to treat these symptoms.
What can I do to prevent shoulder separation?
Most cases of shoulder separation are not preventable. You may be able to reduce your risk of shoulder separation by taking basic safety precautions. Make sure to always wear a seatbelt while driving or riding in a car. Use the proper protective gear for your sport.
How should I manage shoulder separation?
Your healthcare provider will give you instructions about when you can go back to your normal activities. Depending on the extent of your injury, this may take a few weeks, or it may be longer. Even after that, you may need to protect your joint from injury for a while, so that your ligaments can fully heal. Athletes may need longer recovery times.
Be sure to follow all your healthcare provider’s instructions. Make sure to do exercises as advised. This will help increase your chances for a full recovery.
When should I call my healthcare provider?
See your healthcare provider right away if you have injured your shoulder and think you might have a shoulder separation. Call your provider if your symptoms do not get better after your injury. Get emergency care if you can’t move your arm at all, if you have numbness in your arm or hand, or if you have signs of poor circulation, such as a cool, pale hand.
Key points about shoulder separation
In a shoulder separation, trauma damages the ligaments around your AC joint. This joint is where your collarbone and shoulder blade meet. If the injury is severe, the acromion of your shoulder blade separates from your collarbone.
- Symptoms of shoulder separation include pain at the top of the shoulder and a deformed look to the shoulder.
- Your healthcare provider may treat you
with ice, movement restriction, pain medicines, and exercises. If you have a more
severe injury, you may need surgery as well.
- Most people fully recover from a shoulder separation injury.
- A small number of people will have symptoms months after their injury. Surgery may help.
- Follow your healthcare provider’s orders about returning to your normal activities after your injury. This is especially true if you are an athlete.
Tips to help you get the most from a visit to your healthcare provider:
- Know the reason for your visit and what you want to happen.
- Before your visit, write down questions you want answered.
- Bring someone with you to help you ask questions and remember what your provider tells you.
- At the visit, write down the name of a new diagnosis, and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
- Know why a new medicine or treatment is prescribed, and how it will help you. Also know what the side effects are.
- Ask if your condition can be treated in other ways.
- Know why a test or procedure is recommended and what the results could mean.
- Know what to expect if you do not take the medicine or have the test or procedure.
- If you have a follow-up appointment, write down the date, time, and purpose for that visit.
- Know how you can contact your provider if you have questions.
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Dislocation vs. Separation | Orthopedic Associates of Port Huron
Major differences exist between shoulder separation and shoulder dislocation, although they are often confused. It is important to understand those differences because the management, treatment, and rehabilitation of each injury vary.
A shoulder injury is typically associated with a sudden or traumatic event such as a sports-related injury or fall. As a result, shoulder separation or dislocation is common. However, the difference between the two begins with the location of the injury in the shoulder.
“A shoulder separation will occur at top of the shoulder, sometimes causing a bump in the affected area,” says Dr. Rajesh B. Makim, shoulder specialist at Orthopedic Associates of Port Huron. “A shoulder dislocation will occur when the shoulder joint comes apart, a much more serious and painful injury. ”
Other symptoms for each injury include the following:
- Bump on the top of the shoulder
- Pain, swelling, bruising
- Limited motion
- Severe pain, inability to move the shoulder
- Abnormal position of shoulder or arm
- Indentation or deformity just below shoulder
The treatment options for shoulder separation and dislocation differ as well. Shoulder separation is graded on the severity of the injury and the position of the displaced bone. In almost all cases, shoulder separation is treated using conservative treatment options such as icing the injury, anti-inflammatory medications, and rest. In rare cases where shoulder separation is more severe, shoulder surgery may be considered.
Shoulder dislocation is treated by putting it back into place, which can be done on the scene of the injury by an orthopedic expert or at a hospital. In certain cases, early surgery may be recommended to repair the torn ligaments and restore stability. For further information on the anatomy of the shoulder, visit our patient education page.
To consult with one of our doctors at Orthopedic Associates of Port Huron, please call (810) 985-4900 or click on the Appointment Request button.
|Other names||AC joint injury, acromioclavicular separation, joint separation AC, separation AC|
|X-ray shows a detached shoulder. Note the separation between the end of the clavicle and the shoulder blade.|
|Specialty||Orthopedics, emergency medicine|
|Symptoms||Pain, deformity, decreased range of motion|
|Types||Type I, II, III, IV, V, VI|
|Reasons||Injury, e. g. falling|
|Risk factors||Contact Sports|
|Diagnostic method||Examination, X-ray|
|Differential diagnosis||Dislocation of the shoulder, fracture of the clavicle|
Type I and II : sling and pain relievers.
Type III : Conservative treatment and surgery if symptoms persist.
Types IV, V, VI : surgical intervention.
Separated shoulder , also known as acromioclavicular joint injury , is a common injury to the acromioclavicular joint. The AC junction is at the outer end of the clavicle, where it attaches to the acromion on the scapula.Symptoms include non-radiating pain that can make it difficult to move the shoulder. Swelling or bruising and shoulder deformity are also common, depending on the severity of the dislocation.
This is most often due to a fall on the front and top of the shoulder when the arm is at the side. They are classified as Type I, II, III, IV, V, or VI, with the higher the number the more serious the injury. Diagnosis is usually based on physical examination and x-rays.In type I and II injuries, deformity is minimal, while in type III injury, deformity is resolved after raising the arm up. With types IV, V and VI, deformity is not permitted by raising the arm.
Typically, types I and II are treated without surgery, while type III can be treated with or without surgery, and types IV, V, and VI are treated with surgery. For types I and II, treatment is usually given with a sling and pain relievers for a week or two.For type III injuries, surgery is usually only done if symptoms persist after treatment without surgery.
Separation of the shoulder is a common injury among those involved in sports, especially contact sports. This is about half of the shoulder injuries for those who play hockey, football, and rugby. The victims are usually between the ages of 20 and 30. Men get sick more often than women. The injury was originally classified in 1967 and the current classification is 1984.
Separation of acromion and clavicle (left shoulder) – note that the shoulder is lower and the “piano key”; the scar on the photograph and the screws on the x-ray are osteosynthetic material from the former healing of the trauma, without any connection to the actual trauma.
Split shoulders are common in people who participate in sports such as soccer, football, horseback riding, hockey, lacrosse, parkour, martial arts, rowing, rugby, snowboarding, skateboarding, whipping, cycling, roller derby, and fight .The division is subdivided into 6 types, from 1 to 3 increasing in severity, and from 4 to 6 the most severe. The most common mechanism of injury is a fall on the tip of the shoulder or also a fall on an outstretched arm. In a fall, when force is transmitted indirectly, often only the acromioclavicular ligament is affected, and the coracoclavicular ligaments remain intact. In ice hockey, separation sometimes occurs due to lateral force, such as when someone is forcibly pulled over the edge of the ice.
Right shoulder with AC ligaments
The acromion of the scapula is connected to the clavicle through the superior acromioclavicular ligament. The coracoclavicular ligaments connect the clavicle to the coracoid process. The two ligaments that form the coracoclavicular ligaments are the trapezius and conoidal ligaments. These three ligaments provide support for the shoulder joint.
There are four types of soft tissue injuries that can cause acromioclavicular separation:
- Tapered and trapezoidal ligaments can tear anywhere.
- The lateral clavicle can be lifted up after being pulled off the periosteum
- Acromioclavicular ligaments can be torn
- The cone-trapezoidal ligament can be detached from the coracoid process.
Diagnosis is based on physical examination and X-ray. On physical examination, pinpoint tenderness, AC joint pain when adducting the crosshair of the arm, and pain relief with an injection of local anesthetic can be detected.Crosshair adduction will cause pain, especially in the AC joint, and will be done by raising the arm 90 °, bending the elbow to 90 °, and bringing the arm to the chest. Shoulder pain is difficult to identify due to the general innervation of the AC joint and the shoulder joint. Injury to the AC joint will result in pain over the AC joint, in the anterolateral region of the neck, and in the region of the anterolateral deltoid muscle.
X-ray shows a detached shoulder when the acromioclavicular joint space is dilated (usually 5 to 8 mm).
It can be divided into 6 types.
Type I AC division includes direct trauma to the shoulder causing damage to the ligaments that make up the joint, but without major ruptures or fractures. This is commonly referred to as stretching. With type 1 AC separation, the connection does not become unstable.
Type II AC separation includes complete rupture of the acromioclavicular ligament as well as partial rupture (but not complete rupture) of the coracoclavicular ligament.This often causes a noticeable bump on the shoulder and partial or incomplete dislocation. This bump is permanent. The clavicle is unstable to direct stress testing. On radiographs, the lateral end of the clavicle may be slightly elevated if the sternum of the clavicle is pressed downward, forcing the acromial end downward, and when released, it may float up again, causing the piano key sign due to the AC break.
Separation of Type 3 AC joints on conventional x-ray
On separation of type III AC, both the acromioclavicular and coracoclavicular ligaments rupture without significant damage to the deltoid or trapezius fascia. A significant bulge, leading to some deformation of the shoulder, forms at the lateral end of the clavicle. This lump, caused by the dislocation of the clavicle, is irreversible. The collarbone can be slid in and out of its place on the shoulder. X-ray examination will show a deviation from the norm.
This is a type III injury with a detachment of the coracoclavicular ligament from the clavicle, with the distal clavicle displaced posteriorly into or through the trapezius muscle and may narrow the skin of the posterior spine.The displaced clavicle is clearly visible on the radiograph. It is also important to evaluate the thoracic-clavicular joint because there may be anterior dislocation of the sternoclavicular joint and posterior dislocation of the AC joint. It is generally accepted that this injury requires surgery.
This is a more severe type III injury where the trapezius and deltoid fascia are separated from the acromion and clavicle. It is type III, but with increased vertical displacement of the clavicle from the scapula. Distinguishing between type III and type V separations based on radiographs is difficult and often unreliable between surgeons.Type V is manifested by an increase in the coracoclavicular distance by 2-3 times. The shoulder manifests as severe ptosis secondary to downward displacement of the scapula and humerus due to loss of the clavicular pillar. This injury usually requires surgery.
This is type III with inferior dislocation of the distal end of the clavicle below the coracoid. This injury is associated with severe trauma and is often accompanied by many other injuries. The mechanism is thought to be severe hyperabduction and external rotation of the arm, combined with retraction of the scapula.The distal clavicle is in two directions: subacromial or subcoracoid. In subcoracoid dislocation, the clavicle lies behind the intact, connected tendon. The posterior superior AC ligaments, which often remain attached to the acromion, are displaced into the AC interval, making anatomical contraction difficult. The tissue must be surgically cleaned and then reattached after reduction. Most patients with type VI injuries have paresthesia, which resolves after the clavicle is moved.This is extremely rare and usually only occurs in a collision with a vehicle. This requires surgery.
Classification type 1 is the most common type
Classification type 2
Classification type 3
Classification type 4
Classification type 5 is rare.
Classification type 6 is rare.
Treatment of a separated shoulder depends on the severity of the injury. At the beginning of treatment, the first step is to control the inflammation, as well as give rest and freeze the joint. Anti-inflammatories such as ibuprofen can also relieve pain and inflammation. The seam should be frozen every four hours for fifteen minutes at a time.
Non-surgical (conservative approach to treatment)
Separation of the arm type I and II are the most common and rarely require surgery.However, the risk of arthritis with type II separation is significantly increased. If the situation becomes serious, a Mumford procedure or excision of the distal clavicle can be done.
Most non-surgical treatment options involve first immobilizing the arm with a bandage for about 2 weeks, then gradually improving shoulder movement with physical therapy to build muscle and stabilize the joint.
The literature on long-term follow-up after surgical treatment of type III injuries is sparse and patients treated with non-surgical treatments generally do well.Many studies have concluded that non-surgical treatment is as good or better than surgery, or that anything that can be achieved with surgery is very limited. It seems that over time, the body “removes” the joint, either expanding the distal clavicle or causing it to atrophy. It is also possible that surgery may be less painful in the long term.
Once the pain has subsided, range of motion exercises can be started and then a strength training program can be followed.Strength training will include strengthening the rotator cuff and scapula muscles. In most cases, the pain goes away after three weeks. Although full recovery can take up to six weeks for type II and up to twelve weeks for type III.
Those with a split shoulder are more likely to return to full function, although some may have continued pain in the AC joint. With ongoing pain, there are some things that may be causing it. This may be due to abnormal contact between the bony ends during joint movement, the development of arthritis, or damage to the portion of the shock-absorbing cartilage between the bony ends of the joint.
Surgical procedures, including repositioning of the shoulder joint and repair of torn ligaments, may be required for severe injuries in which the shoulder is discolored. Reconstruction of the joint may require medical device implants, including beak screws, a hook plate, anchoring pins, and surgical wire. Most of these devices must be surgically removed after the shoulder has healed.Allografts, biological grafts, and coracoclavicular ligament reconstruction using arthroscopy may also be considered.
Separation of the type IV, V and VI shoulder joint is very rare, but requires surgery. However, there is debate among orthopedic surgeons about the treatment of type III shoulder separation. Many non-surgically treated type III shoulder splits recover as well as those who receive it and avoid the additional risks that surgery can pose.People with Type III injuries who refuse surgery often recover faster, avoid hospitalization, and can return to work or sports more quickly. Some research suggests that early surgical treatment for Type III separation can benefit workers and athletes who perform overhead movements. The potential benefit of type III surgery remains unproven.
Many total acromioclavicular separation surgeries have been described, including arthroscopic surgeries.There is no consensus on which is better. Particular attention was paid to attempts to restore horizontal as well as vertical instability. The review found that although horizontal stability can be more reliably restored with additional AC joint reconstruction (in addition to coracoclavicular ligament reconstruction), there is no clear benefit in terms of outcome.
A common operation is some form of a modified Weaver-Dunn procedure that involves cutting off the end of a portion of the clavicle, partially sacrificing the coracoacromial ligament, and suturing the displaced acromial end to the lateral side of the clavicle for stabilization, and then often in some form.additional support is introduced to replace the coracoclavicular ligament (s). Options for this support include a leg tendon transplant or the use of synthetic sutures or suture anchors. Other surgeries used a Rockwood screw that was inserted first and then removed after 12 weeks. Physiotherapy is always recommended after surgery and flexibility returns to most patients, albeit perhaps to some extent.
A bandage should be worn after surgery to support and protect the shoulder for several days.During the couple’s first physical therapist visits, treatment will focus on relieving pain and swelling. The type of treatment may include ice and electrical stimulation, massage, or other treatments that help relieve pain and muscle spasm. After about four weeks, movement exercises can be started. Passive exercises are performed in which the shoulder joint moves, but the muscles remain relaxed. After about six to eight weeks, active therapy begins. Such exercises can include isometric strengthening, which works the muscles without straining the healing of the joint.After about three months, more active strengthening will be included to improve strength and control of the rotator cuff muscles and muscles around the scapula. The exercises that the therapist gives the patient to do at home should be done in order to be able to recover better in the long term.
Strengthening the shoulder joint.
Passive movement of the shoulder joint
Lateral outer start of rotation
Lateral outer rotating end
Some physiotherapy exercises that can be performed for shoulder rehabilitation include: while standing and using a strap, you can do Y, T, and I, internal shoulder rotation, external shoulder rotation, shoulder extension, and lateral compression of the scapula.you can do inner and outer rotations with light weight. Light weight can be any object, such as 1 to 5 pound dumbbells or a soup can. You can also roll the pectoral muscles with foam. With the help of a foam roller, you can also lie on your back and make snow angels on it.
Discoloration of the acromioclavicular joint is a common shoulder injury and is most commonly seen in athletes. This injury is more common in men than in women, and approximately 5 men for every woman experience this type of injury.Cycling is the most common sport of this type of injury among women. Among men, accidents or strikes in sports such as boxing, football, ice hockey and martial arts are the most common cause of this injury.
90,086 An estimated 1.8 out of 10,000 people in Italy experience discoloration of the acromioclavicular joint each year, and this type of injury is the most common injury among adults involved in sports, including contact with the body.
90,086 In the United States, approximately 41% of college-level football players and 40% of NFL-level quarterbacks have an acromioclavicular dislocation.
90,000 Shoulder fracture – Official website of FGBUZ KB No. 85 FMBA of Russia
The humerus, the shoulder (Latin – Numerus) – refers to the long bones. The humerus forms the bone base of almost half of the free upper limb and is its initial section.Like any long bone, the humerus consists of a body (diaphysis) and ends (epiphyses) – the proximal, formed by the head of the humerus, connecting the shoulder to the scapula through the shoulder joint, and the distal – forming the shoulder component of the elbow joint.
Due to the high degree of freedom of movement of the shoulder in the shoulder joint (the ball joint, the most mobile in the human body), the proximal shoulder is the site of attachment of many muscles and ligaments, thanks to which an extremely complex and balanced process of shoulder movements is carried out in the shoulder joint , and along with him and the entire free upper limb.
Moreover, in almost any movement, the head of the humerus is always strictly centered in the joint. The diaphysis of the humerus forms the arm of the shoulder and serves as the place of attachment of a part of the flexor and extensor muscles, which provide the same movements of the shoulder in the shoulder joint, the forearm in the elbow.
Due to the variety of functions of the shoulder, the complexity of the anatomical structure, damage to this area entails significant dysfunctions of the entire upper limb. Moreover, if we figuratively consider the free upper limb as a chain of successive links, and the shoulder is the initial link in the chain, then the higher the damage, the more significant the dysfunctions of the entire chain.
The speedy restoration of the function of the upper limb plays a vital role in human life: self-service, professional and creative activity, learning, tactile perception of the world around us.
Shoulder injuries are a fairly common pathology . There is a wide variety of injuries such as bones – bone fractures, fractures of the bones of the hand, dislocation of the clavicle, and soft tissues (tears of muscles, tendons, ligaments, blood vessels and nerves), and various dislocations of the head of the humerus are also common.
Fractures of the humerus are quite widespread and account for 5 to 20% of the total number of skeletal fractures. Fractures of the humerus, as a rule, occur in the form of isolated lesions, less often in combination with other injuries of bones and soft tissues.
Fractures of the humerus are observed with an indirect impact of force – a fall on an outstretched arm, or with a direct impact (blows to the shoulder area, a fall on the shoulder adducted to the body, etc.)etc.). This type of injury is widespread among men and women, among young and elderly patients.
Fractures of the humerus are highly variable.
- Fractures occur according to localization:
- Proximal, which can be intra-articular or extra-articular. Among the fractures of the humerus, fractures of the proximal humerus in persons under 40 years old account for 45%, in persons over 40 years old – 76% – and occupy the second place in medical and social significance after fractures of the femoral neck.
- Fractures of the humerus diaphysis – fractures at the level of the body of the humerus.
- The distal humerus is also intra-articular and extra-articular.
- Depending on the communication of bone fragments with the external environment, there are open and closed fractures.
- Complicated and uncomplicated fractures are distinguished from damage to the structures surrounding the humerus.
- Depending on the presence of an offset – with or without offset;
- Along the fracture line, there are simple and complex (comminuted, fragmentary, etc.)fractures.
Diagnosis of shoulder fractures
Diagnosis of fractures of the humerus is a clinical examination of a patient (examination, comparative assessment, measurement, palpation, etc.), an X-ray examination is a standard X-ray, special X-ray placement if necessary.
X-ray computed tomography for verification of soft tissue injuries is MRI. To make an accurate and correct diagnosis, as well as to determine further treatment tactics, it is very important that the diagnosis is carried out by a qualified specialist doctor – traumatologist orthopedist.
Complications of shoulder fractures
Complications of fractures of the humerus : – occur quite often and in the long-term period in certain cases or with inadequate treatment are presented by non-fused fractures, incorrectly fused fractures, as well as pseudoarthrosis (false joints).
At the time of injury , fractures of the humerus can be complicated by damage to the structures surrounding the humerus: damage to the neurovascular bundle, muscles and tendons manifested by bleeding, neurological disorders in the injured arm, disorders of the upper limb function.
Closed fracture of the surgical neck of the shoulder before and after surgery. Osteosynthesis with a plate was performed.
Treatment of fractures of the shoulder
Treatment of fractures of the humerus : In the trauma and orthopedic department of our clinic, fractures and dislocations of the humerus are treated, depending on the type and type of injury.
Options for conservative (non-surgical) and surgical treatment are possible. Surgical treatment of shoulder fractures is based on the latest achievements of domestic and foreign science in the field of traumatology and orthopedics.
Shoulder bag Marina Creazioni 3241_bian – “Shoulder bag Marina Creazioni 3241_bianco”
Greetings to the visitors!
Today I want to write about my light summer handbag Marina Creazioni shoulder bag 3241_bianco
About the brand:
Marina Creazioni – a brand young by Italian standards in 1992, began with the production of belts. As the brand “matured”, the assortment also expanded. The main element of which are women’s bags. Embroidery, original floral prints and elegant classics are the three styles that the brand’s designers use. The brand gained popularity for its attention to detail. Marina Creazioni accessories are not just ordinary buckles and rings, but animal figurines and emblems.
Country of origin and production: Italy
My handbag (Code: 3241_bianco) White, quilted texture, Handbag made of genuine leather, very soft, looks light, fits perfectly into the lightest summer bows.
Bag dimensions 25 cm x 18 cm.
There are two compartments inside the bag, separated by a partition (metal zipper pocket
In the first compartment there is a zip pocket.
The second compartment has two pockets for small items. Outside on the back of the bag there is a zip pocket
Adjustable shoulder strap
- Very soft, light, and looks light, fits perfectly into the lightest summer bows;
- Suitable for an office dress, combined with a print in a small white box (not very visible in the photo)
- Looks great with sandals and sneakers;
- Wore it with a dress-shirt, although I like the red handbag with it better:
- Strong metal zippers, strong lining fabric, straight seams, not a single thread sticks out;
- Markaya, I constantly wipe it with special wipes for leather goods;
- The bag is not very roomy, but this was not part of my requests)) the driver’s passport and documents fit in, my favorite perfume in a mini version, lipstick and a comb with napkins fit very easily in it;
Recommend) I like it, perfect for summer)
90,000 Divided Cities | Articles | Izvestia
On June 5, 1945, in Berlin, representatives of the USSR, the USA, Great Britain and France signed a declaration on the defeat of Germany in World War II. The document separately stipulated the absence of a central government in the country. The supreme power was assumed by the governments of the four allied countries. The country and its capital were divided into zones of occupation. A few years later, Berlin found itself at the epicenter of the flaring cold war and became one of the most famous divided cities, but far from the only one in the world.
Berlin: Cold War Hot Spot
Initially, it was assumed that the victorious countries after the end of World War II would rule both Germany and Berlin together.However, the contradictions between the allies began to grow in the early post-war years. They reached their peak in 1948, when monetary reform was carried out in the western sectors. In the same year, the USSR began a blockade of the western part of the city, to which the allies responded with economic sanctions against the eastern sector. Already in the fall of 1948, two independent governing bodies were actually formed in Berlin, and in 1949 the city turned into one of the main hot spots of the Cold War. In May 1949, the Federal Republic of Germany (FRG) with its capital in Bonn was created on the territory of the western sectors of the country.In October of the same year, the German Democratic Republic (GDR) emerged in the East of the country, with East Berlin as its capital. West Berlin was almost completely surrounded by the territory of the GDR.
In 1954, the entrance to the territory of the Soviet zone for residents of the western sectors was sharply limited, in 1957 the government of West Germany, in turn, announced an immediate severance of diplomatic relations with any country that recognizes the GDR. In August 1961, the Berlin Wall divided the city.From that moment on, even citizens of third countries could not move freely between countries, and all urban transport lines connecting the two sectors were blocked. In order to cross the border separating East and West Berlin, residents required special permission. Restrictions also extended to family members who found themselves in different sectors of the city.
Urban sociologist Viktor Vachstein on the impact of the wall on the life of Berlin:
For several decades, Berlin actually lived a double life – all key institutions, including cultural ones, were duplicated: each sector had its own university, its own zoo, and its own theaters.
Part of the wall’s checkpoints were officially opened for passage at the end of 1989. The official reunification of Berlin took place in 1990 with the entry of the GDR into the FRG.
Viktor Vachstein – on the life of divided cities:
Nicosia: Divided Capital
Photo: Global Look Press / DPA / Maurizio Gambarini
After the fall of the Berlin Wall, Nicosia remains the world’s only divided capital city.The city belongs to two states at the same time – Cyprus and Turkey. The prerequisite was the events of 1960, when Cyprus ceased to be part of the British colony. But according to the agreement signed a year earlier, three countries at once remained the guarantors of the island’s independence: Great Britain, Turkey and Greece itself.
Viktor Vachstein – on the difference between sectors in divided cities today:
In 1974, a military coup took place in Cyprus: with the support of Greek troops, President Makarios was removed, and Nikos Sampson, who advocated the annexation of Cyprus to Greece, came in his place.In response, Turkey landed soldiers on the island, who were supposed to restore constitutional order in Cyprus. As a result, slightly more than a third of the territories were occupied by the Turks. After a while, the Turkish Cypriots moved closer to the north, while the Greek Cypriots moved to the south.
In the fall of 1983, the Assembly of the “Turkish Federal State of Cyprus” proclaimed the creation of a Turkish Cypriot state, called the “Turkish Republic of Northern Cyprus” (TRNC). It took a long time before the parties came to a compromise.In March 2008, in the city of Nicosia, divided into Turkish and Greek parts, negotiations were held between the heads of the Republic of Cyprus and the TRNC. Then it was decided to clear mines and open the central street of Nicosia – Ledra. Since 2008, more than 80 more meetings have taken place, many of which are supported by the UN, but this has not yet led to the final unification of Cyprus.
Valga – Valka: twin cities
Photo: TASS / Mikhail Medvedev
One city, but different names, countries and languages.Valka belongs to Latvia, and Valga belongs to Estonia. Initially, this city was known as Valk, and its history dates back to the 13th century. It was split in two in the 1920s. In 1919, the commander of the Western Volunteer Army, Bermondt-Avalov, demanded that power in the Baltic be transferred to him and allowed to enter the Bolshevik front. The Latvian government refused, which led to a military confrontation. As a result, the Latvians had to retreat and enlist the support of their allies. The British and Estonians responded to the call, sending ships and armored trains to the battlefield.The soldiers of the Western Volunteer Army could not withstand the pressure and were defeated. However, in return for the assistance provided, the Estonians demanded part of the Valka territory.
There are no borders between cities now. Nevertheless, most of the territory belongs to Estonia: Valga is almost 2.5 times larger than Valka. At the same time, about 12.5 thousand people live in the Estonian part of the city, and about 6 thousand in the Latvian part.
Barle: Matryoshka Town
Photo: Flickr / Jan M
The people of Barle, located on the border between Belgium and the Netherlands, have long been accustomed to living in a divided area. These lands were divided back in the XII century, when one of the local aristocrats became the overlord of his neighbor, while retaining the right to control some of his vassals and later to own his own land.
The Belgian part is called Barle-Hertog, the Dutch part – Barle-Nassau, but most often the town is called simply Barle. Most of the territory, 22 enclaves, belongs to Belgium, while on all sides it is surrounded by Dutch lands. And the Netherlands, in turn, has seven enclaves surrounded by Belgian territory.Thus, the city is built according to the matryoshka system, where the territories of the two countries are interspersed with each other.
In the mid-1990s, a special commission clarified the line of the state border – now it is drawn to the nearest centimeter. You can determine the border that runs right through city streets and private plots by using special white paving slabs, as well as by the numbers of houses that have a special badge in the form of the Belgian or Dutch flag.
The special position of the city also influenced the organization of the work of municipal services: there are two post offices in Barle – a Belgian and a Dutch one – and two garbage collection services (which often serve the same streets).In addition, there are two telephone networks in Barle, but the residents of Barle themselves can call each other at local rather than international rates. But there is only one police station in the city, but an international one. It is located in the Netherlands, but employees of both countries work in it.
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Therapeutic exercises for periarthritis of the shoulder scapula, if performed correctly, are an excellent way to alleviate the condition.The effect of the procedures lies in the beneficial therapeutic effect of targeted manipulations performed during gymnastics. The positive impact of their implementation is as follows:
- violation of microcirculation in the area of pathology;
- maximum possible elimination of the manifestations of pathology;
- normalization of nutrition of cells of damaged tissues;
- strengthening of ligaments;
- muscle relaxation;
- normalization of motor function.
However, in order for exercise therapy with humeroscapular periarthritis to give an appropriate result, it is necessary to choose the correct exercise algorithm. In this case, all manipulations are carried out under the supervision of a specialist.
Indications and Contraindications
Any set of exercises for periarthritis of the shoulder scapula has its own indications and contraindications. Usually, complexes of such a plan have the following indications:
- the presence of pain in the affected area;
- recurrent nature of these pains;
- movement disorder;
- during treatment, tolerable discomfort may occur.If it is intense, then the therapy training stops.
Contraindications to such gymnastics are:
- acute period of pathology development;
- severe discomfort with pain;
- chronic circulatory pathologies;
- arterial hypertension;
- high body temperature;
- bleeding, etc.
During the implementation of any complex of therapeutic training, the frequency of loads should be increased in stages.It is forbidden to use strength approaches if the elements of the joint are not prepared.
Very often, physiotherapy exercises are organized according to Popov. This algorithm minimizes the likelihood of discomfort or pain. When it is performed, simple manipulations are carried out, consisting of pulling-rotational approaches.
Popov’s technique for humeroscapular periarthritis includes:
- raising and lowering the shoulder, performing the shoulder move along the “figure eight”;
- stretching the vertebra with holding the shoulder in the maximally elevated position for a couple of seconds and then lowering it to the maximum;
- smooth movement of hands with “scissors”;
- alternate hands up. Performed with a symmetrical reversal of the entire body;
- soft raising of the arm bent at the elbow;
- crossing the hands in front of you in a lock and performing a “wave” move.
Physiotherapy exercises developed by Popov are also called the “trolling” algorithm. It shows beneficial progress only with regular, systematic approaches.
With shoulder periarthritis, it allows:
- to reduce pain in the shoulder area;
- Exercise the fixation muscles;
- to develop the range of motion;
- Increase the contractile potential of muscles by maintaining their activity.
As you can see, Popov’s exercises are easy to perform, which allows you to practice them at home. The set of exercises by Dr. Popov is used only when the inflammatory process subsides.
Otherwise it will be very painful.
If the patient has been diagnosed with periarthritis of the shoulder scapula, then a special set of exercises Popov allows to revive the functional abilities of the injured limb.
With periarthritis of the shoulder joint, physical therapy, which was developed by Bubnovsky, is also often prescribed.
It is worth noting that the periarthritis of the shoulder scapula complex of exercises Bubnovsky treats effectively.
Such training of therapeutic action allows to normalize the maneuverability of the joint, as well as the accompanying functions. This is achieved by correcting the elasticity of the corresponding muscles.
It is necessary to know that several types of therapeutic exercises have been developed by Dr. Bubnovsky. What kind of complex will be performed, the doctor prescribes. At the same time, exercise therapy exercises according to this technique are simple, do not take much time and can be performed at home.If the humeroscapular periarthritis has no complications, the Bubnovsky complex is performed according to the standard procedure.
Complex from Alexander Saraev
Patients suffering from periarthritis of the shoulder scapula often do gymnastics according to Alexander Saraev. Here, therapeutic manipulations must be implemented in 2 approaches per day. During therapy, the number of sessions can be increased up to 3 times. Each manipulation has 2-3 passes.
In total, the duration of physical education according to this method should not exceed 15 minutes.This remedial gymnastics is organized with several exercises. The first exercise is done while standing. The belly is here on inhalation, and the back is flat. In this case, the legs are bent and placed shoulder-width apart. Both arms are simultaneously straightened, rising and holding the gymnastic stick.
Now you need to bend slightly, holding your breath. At the same time, the joints are stretched. And here you should listen to the joint: if the shoulder hurts, then the lesson stops, and the amplitude of further movements decreases.This manipulation is repeated 15 times.
The second manipulation assumes the original stance is exactly the same as in the first case. However, here the hands are shoulder-width apart. At the exit, the left shoulder should be pulled back. Here the gymnastic stick will act as a lever. At the same time, the right arm should bend at the elbow. At the stage of inhalation, the hands come back.
Whatever the exercise performed according to this method, it should be carried out smoothly. If pain occurs during execution, their amplitude of action decreases.
This approach must be repeated 15 times, gradually increasing the intensity. Such physical education for shoulder pathology should be prescribed by a specialist.
For the treatment of periarthritis, it is important to correctly perform all the manipulations that form the therapeutic complex.
How to deal with acute pain
Situations are often encountered when the shoulder joint responds with severe pain during periarthritis. When treating in this state, therapeutic training is done lying on the back (only on a firm plane).In this position, the following manipulations are performed:
- flexion and extension of the fingers, as well as clenching them into a fist. Performed in 8-10 approaches;
- squeezing, as well as the rotational stroke of the hand in the wrist. The forearms must bend at right angles. After completing the procedure, the hands are kept in a free, relaxed position. They are given rest;
- then the hands make a rotational move. At the same time, the hands alternately move with the palms up and down;
- after this, the forearms are bent and the hands are placed on the shoulder.The inhalation should be carried out with a three-second delay. When you exhale, your hands drop to the floor. This kind of operation must be performed 7-10 times;
- then the arms are positioned along the body and bend, gently pulling them to the sides. Immediately with this, the elbows are pulled up, and the hands – to the floor. The operation is repeated about 5-6 times;
- further, the hands are deployed to the area of the shoulder joints. The elbows are parted with an inhalation. On exhalation, they are brought back. When the hands are returned to the shoulders, the elbows tend to be as high as possible.The ascent is done while inhaling. The manipulations are repeated 10 times.
This also includes an operation in the list of therapeutic manipulations, when the upper limbs are straightened and divorced. It is allowed to perform a rotary stroke by them. In this case, the arms are fixed in one line from the shoulder to the hands. During all therapeutic manipulations, it is extremely imperative not to bring the matter to fatigue, and even more so to severe pain.
Also, do not engage in self-treatment.All complexes must be appointed by an expert after a full examination. The course of therapeutic training should involve the implementation of step-by-step and sequential manipulations.
Period of acute pain
If there is acute pain, it is necessary to gradually develop the shoulder area correctly. The main thing here is to relax the muscles, as well as minimize acute painful discomfort. If everything is organized correctly, then almost always the mobility of the hand can be improved.
Here, therapeutic manipulations can be performed while sitting (the shoulder blades must be pressed against the back of the chair), standing (with fixed / non-fixed shoulder blades), and also lying on the back.
All operations in this case must take place under the supervision of a specialist in a special office.
Exercise for remission
When pain relief (remission) occurs, the shoulder joint should be treated with special care.
During this period, the task of restoring the activity of movements, increasing muscle tone and strength becomes the task of remedial gymnastics. Exercises that are prescribed during this period are performed while standing (you can near the Swedish wall) or sitting.
Complexes performed on the back are also important. At the stage of remission, exercises are prescribed that help to stretch and relax the muscles. In addition, power complexes are also required.
It is important that the patient’s shoulder blade remains fixed during exercise (in certain types of exercises).
To achieve the desired effect, the patient performs therapeutic manipulations using special sports equipment. These can be balls, club, gymnastic stick, dumbbells, blocks, etc.d.
Effective treatment of a person with shoulder joint periarthritis is possible only when he has been prescribed a special set of exercises. Therefore, the key to successful treatment of the disease is a timely visit to a doctor. The selection of the type of remedial gymnastics should be performed by a rehabilitation therapist or exercise therapy doctor.
In this case, the patient must necessarily see how this or that action is performed, so that in the future he can repeat it correctly.
The doctor determines not only the list of exercises, but also the duration of one lesson and the whole course, as well as the intensity of the load.The selection of the complex is carried out based on the individual characteristics of the patient and the characteristics of the course of the disease. With the right approach to physiotherapy exercises, periarthritis of the shoulder scapula is treated quite successfully.
Video “Shoulder-scapular periarthritis”
In this video, you will see a set of exercises for the treatment of periarthritis of the shoulder scapula.
Do you have questions and need answers? Ask a question to a specialist
Popov’s technique for the treatment of humeroscapular periarthritis
Dr. Popov’s set of exercises for periarthritis of the shoulder scapula is physiotherapy exercises that can be done for prophylaxis.Popov’s gymnastics provides for the removal of inflammation in the joint that connects the shoulder with the scapula, in the muscles that are located in this area.
Will Popov’s exercise therapy help with humeral-scapular periarthritis?
Exercise therapy Popov is prescribed in combination with treatment with medications, physiotherapy, injections. This is necessary in order to obtain effective results after treatment of periarthritis of the shoulder scapula. The disease is an inflammation that affects the ligaments and joint capsule, which are located near the humerus and scapula.
In case of humeroscapular periarthritis, the Popov exercise therapy complex, created for the treatment of such a pathology, is very useful and effective.
What is the method of physiotherapy exercises according to Popov? The target of therapy is:
- relieving pain and inflammation;
- restoration of movement in the joint, which struck arthritis;
- carrying out a set of preventive measures if the disease suddenly worsened.
Dr. Popov’s technique is based on restoring the functions of the connective tissue, which includes tendons and ligaments, after injuries.It is they who provoke the fact that the articular complex, after injury, remembers the incorrect location of the joint and muscles, and in this form the focus of the disease or fracture heals.
Treatment of humeroscapular periarthritis according to the Popov method is aimed at gradually loosening the ligaments that are ossified in one position.
What is Popov’s method based on?
The features of the method are as follows:
- Patients should make gentle movements with low amplitude.
- It is important to monitor the sensations.
- The complex is selected individually so that the patient can concentrate on its implementation.
- Exercise should not cause soreness and tension.
- Relaxation and slight fatigue may occur after exercise.
- Popov’s gymnastics should be performed only during remission or after complete recovery.
All exercises must be done regularly for exercise therapy to be effective. Often, patients who have been diagnosed with a similar pathology should do Popov’s exercise therapy throughout their lives.This helps prevent inflammation from developing.
How to do Popov’s exercises? Only a doctor can prescribe physiotherapy exercises so as not to provoke complications of the disease. For the correct selection of exercises, the patient must complete the entire set of Popov’s classes with an instructor 1 time. This will help you choose movements that will not cause discomfort.
It is important that the patient relaxes before each exercise.
This relieves stress from the spine and shoulders faster.Popov’s set of exercises for scapular periarthritis consists of the following elements:
- Warm up the ligaments.
- Stretching the tendons.
Muscle warm-up includes the following exercises:
- Sit on the edge of a chair, straighten your back, hands on your knees. Gradually lift part of the foot off the floor, taking small steps without getting up from the chair. You need to move smoothly, stroking the lower limbs with your hands in the direction from the hips to the knee.Gradually, you need to go lower to create a load on the shoulders.
- Small tilts, like a pendulum, left and right. The shoulders describe the figure eight, first in one direction, and then in the other. In this case, it is necessary to observe breathing, relax the muscles of the back and shoulder girdle.
- Grab one hand with the other and pull up to straighten your back. Sometimes upward movements are replaced by stretching the arms down to pull the shoulder girdle. It is important that the back takes a round shape, tilts back, and the lower back and thoracic region arches back.These movements are repeated 2-3 times.
Do exercise number 3 again, only bring your hands closer.
Exercise # 1 should be done again – walking in place. Pendulum movements should be performed in a relaxed state, the arms should move, as should the back.
When moving backward, the shoulder blades must be brought together. Raise your hands in turn, lower your hands to the floor. The back should follow the arms. Turn your head and neck in the direction in which you raise your hand. Put the thumb of each hand on the collarbone and begin to slowly rotate the elbows, first forward, then backward, increasing the amplitude.
Expand the feet on the heels so that the nose and knees look at each other. The patient should gradually lean forward. The hands slide along the thigh and lower leg to help stretch the ligaments of the back. The feet turn to the other side. Then the person gets up, the shoulder blades are connected, the chest straightens. All movements are performed smoothly, with caution, sudden movements should be avoided.
Do exercise 1 again, i.e. walk without getting up. The thumbs are on the collarbones again, the arms are bent at the elbow, they are moved in turn forward and upward, backward and downward.
Raise your arm, turn your head to the other side, which will stretch the interscapular ligaments. Relax the brushes by placing them so that the palms are turned in different directions. Then movements are made in the other direction. With the palms down, you need to pull the arms and shoulders, fixing the straight spine.
Raise your arms, relax your hands, bend your wrists slightly, then lower your arms. Raise and bend your arms at the elbows to strain the biceps brachialis muscle. This exercise ends with the arms, bent at the elbows, pointing up.
Further, according to Popov’s method, to treat periarthritis of the shoulder scapula, you need to stretch the muscles:
- Clasp your fingers and stretch your arms in front of you, which will allow you to make waves with your hands. Move from the elbow of one upper limb to the elbow of the other.
- Perform rotations by adding shoulder rotations.
- Feet shoulder width apart. Both hands are on your knees. It is necessary to reach with one shoulder to the opposite knee, and then vice versa.
- Place your hand on the opposite shoulder and support your elbow with the other hand.You need to bend forward, reach up, bringing the elbow to the torso. When bending down, you need to inhale, and when lifting up, exhale. Changing hands, the movements are repeated.
- Spread your legs as wide as possible, rest your hands on your knees, bend forward. It is forbidden to move the back, move the shoulders in turn to the opposite knees. Only the shoulders should be involved. Raise the body, move the shoulders.
Dr. Popov’s method helps to restore mobility to joints, restore muscle tone, increase the range of motion of the shoulders and joints.
What are the contraindications to Popov’s remedial gymnastics?
- Recurrent myocardial infarctions were diagnosed.
- An aneurysm develops.
- Presence of infectious diseases.
- Feverish condition.
- Severe pain syndrome.
- Complications due to the development of diabetes mellitus.
- Frequent hypertensive crises.
- Abnormal heart rhythm.
In order not to aggravate the course of the disease, it is impossible to independently decide on the implementation of physiotherapy exercises.If the patient has humeroscopic periarthritis, Popov’s set of exercises should be recommended by the attending physician. An experienced instructor will help the patient to do all the exercises correctly when visiting the exercise therapy room.
Exercises Popov with humeroscapular periarthritis
Official medicine classifies humeral-scapular periarthritis as diseases with a sluggish nature, when degenerative processes in the tissues of the shoulder joint are slowly progressing on an increasing schedule. Considering that the disease is a pathology, its treatment is built according to special tactics.Along with drugs and physiotherapy, great importance is attached to various systems of exercise therapy.
A person who is faced with an unpleasant illness loses his mental balance. Restriction in movement leads to discomfort in everyday life.
Painful sensations negatively affect the patient’s psyche, he becomes irritable, gloomy. Some of the sick people are forced to change their profession.
If you take care of the treatment of the disease in time, take a course of exercise therapy, you can completely return to your normal lifestyle.
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To help such patients, specialists in this field have created various systems of physiotherapy exercises. Popov’s set of exercises, effective for humeroscapular periarthritis, was developed on the basis of many years of study of the disease and regular monitoring of its development in patients.An experienced doctor who has been dealing with the problems of the spine and joints for a long time, he delved deeply into the topic.
How does exercise therapy help with humeroscapular periarthritis?
The tasks that the doctor pursues when prescribing a patient with periarthritis of the shoulder is to significantly alleviate the symptoms of the disease.
Application of exercise therapy allows:
- improve blood circulation and microcirculatory processes in the lesion;
- Strengthen the ligaments of the shoulder joint;
- to restore adequate nutrition to the tissues affected by the degenerative process;
- to stop the inflammatory and degenerative process;
- relax the tension in the muscles and tendons of the shoulder region;
- restore healthy muscle tone and prevent their contracture;
- return the full range of motor functions.
The methodology compiled by Petr Alexandrovich Popov is aimed at achieving the listed improvements.
Detailed description of the Popov complex
Many doctors who prescribe Popov’s exercises to their patients with shoulder-scapular periarthritis, note their high effectiveness. The method proposed by Dr. Popov consists of bending, stretching, turning, bending. As practice shows, patients who constantly performed the exercises suggested by the specialist felt an improvement in their condition after 5-6 days of training.
Popov’s complex used for humeral-scapular periarthritis is divided into a number of exercises:
- Hands along the body. Shoulders move as if they are describing a circle.
- Shoulders are raised. Alternately, changing the right and left shoulder, “eights” are drawn.
- Hands are stretched out in front of you, hands are enclosed in a lock. We stretch forward so as to feel tension in the area of the hip joint and spine.
- We put our feet shoulder-width apart, back straightened, arms in a free position.Inhaling, we cross the limbs, the shoulders move forward, we go back, trying to connect the shoulder blades.
- Bend your elbows, apply your hands to your shoulders. We perform movements with our elbows in a circle, trying to gradually accelerate the pace.
- Feet shoulder-width apart, toes facing each other. A downward slope is made, the hands should slide smoothly along the legs to the very feet. Knees must be tightly closed.
- The back is straight, the toes are directed in different directions, the shoulder blades are closed.
The number of repetitions for each of the described actions is ten. If the gymnastics performed according to the Popov method for humeroscapular periarthritis affects the patient with painful sensations and sensitive tension, the following actions must be taken to relax the muscles:
- Walking while sitting on a chair. The patient sits on the edge of the chair, the back is straight, the legs are shoulder-width apart. The legs imitate the movements that we do during normal walking. Hands alternately move along the hips to the knees, supporting the movement of the legs.If pain and tension do not arise during the exercise, you can increase the incline.
- Complete relaxation. The back is straightened as much as possible, the arms are relaxed, the shoulders move smoothly in a circle. Then the tilt is carried out, the back is rounded. While maintaining the accepted position, the shoulders must be carried out in circular movements. Ends with straightening the back.
It is not only P. Popov who deals with the issues of exercise therapy systems for the treatment of the disease. The method developed by the doctor Bubnovsky is also used by specialists.
The purpose of this method is to completely restore the working capacity of the joints so that a person can return to his usual rhythm of life.
In his methodology, Bubnovsky, in contrast to Popov’s gymnastics, involves the use of specific simulators.
The peculiarity of gymnastics is that it can be done by small patients, pregnant women, and the elderly. The complex does not have a single program suitable for each patient; an individual lesson plan is signed for each patient with periarthritis.Exercises are selected depending on the stage of the disease, the state of health of the patient, his age.
An important point in gymnastics is the ability of a person to control their breathing during exercise. The exercises themselves help to improve the elasticity of muscle tissue, strengthen the ligaments and tendons.
The full course consists of 36 exercises performed with varying intensity and degree of stress on the joints and muscles.
Along with solving the problems of humeroscapular periarthritis, patients strengthen their abs, increase the mobility of the hip joint, legs and arms.
For many years unsuccessfully struggling with JOINT PAINS?
Read the article where I told HOW I HEALED JOINTS with the help of four plants and Soviet technology in 83rd year
It is obvious that each exercise therapy complex is a huge step towards getting rid of the painful condition caused by the disease.
Stubborn exercises using any of the methods presented by us, provided they are regularly performed, help to forget about pain and stiffness of movements.
Gradual and strenuous work leads to success, but it depends only on the patient himself how high the result will be. The disease will recede if you build up a strong defense against it.
Popov’s set of exercises for shoulder-scapular periarthritis
Periarthritis of the shoulder – a decrease in the functionality of the joints, pathological processes in the shoulder area, which are accompanied by a partial loss of mobility of the upper limb.
Symptoms that may indicate the presence of problems – pain in the shoulder of varying intensity, a constant feeling of discomfort.
A complex of well-chosen physical activity is a necessary element of the rehabilitation process, which allows you to normalize muscle tone and restore initial mobility. The attending physician can independently choose a program for the recovery of a particular patient, but at least once you need to complete the full course.
Shoulder-scapular periarthritis – features, specificity
Periarthritis is a disease that does not affect the joint itself, but the tissues located around it.For recovery, it is not enough to undergo a course of medication. Often they only relieve the inflammatory process and temporarily eliminate the pain syndrome. But only special medical gymnastics can restore the joint’s working capacity in full.
Well-known physician Petr Popov has developed a series of special physical exercises, which is able to quickly restore the previous functionality of the affected joint.
Popov Complex – Important Recommendations
For therapeutic exercises to be as effective as possible, you need to adhere to the basic rules for its implementation:
- Exercises are performed during the period of recovery, positive dynamics of healing or a noticeable improvement in the course of the disease.
- The patient must dose the load himself, not overwork and control the intensity of movements.
- The degree of physical activity depends on the patient’s well-being and preliminary preparation.
- Gymnastics should not cause discomfort or pain. At the first painful signs, it is recommended to stop exercising and wait for the unpleasant sensations to disappear.
- The complex is recommended to be performed at approximately the same time, for example, in the morning and in the evening.The duration of the lessons is individual – 5-15 minutes.
Contraindications for exercise therapy
Not all patients with humeral-scapular periarthritis are recommended to perform a complex of exercise therapy. It is better to abstain from classes if:
- There is pain in the affected areas of the body.
- The disease proceeds with complications.
- There are concomitant diseases, foci of damage to other organs, a tendency to hereditary diseases.
You can practice both at home and in a hospital.
Popov’s gymnastics – the right way to healing
Dr. Popov’s complex is aimed at restoring the functionality of a diseased joint and shoulder. Its essence lies in the repetition of certain physical exercises to warm up the spine and shoulder joint. The movements are simple and concise – bending, bending and stretching the affected parts of the body.
- Lesson 1 . “Walking while sitting.” The exercise is performed in a sitting position. You can take any convenient surface as a support – a chair, the edge of a bed.The spine is straight, feet shoulder-width apart. An imitation of walking begins. At the same time, in turn, he runs his hands along the thighs from top to bottom, to the knee. If this action does not cause feelings of discomfort or pain, the tilt of the body is increased.
- Lesson 2 . Relaxing. The patient straightens his back as much as possible, his hands are in a relaxed state. Circular movements are performed with crying. Then the back is gradually rounded, the waving of the arms continues. Starting position.
Physical education for every day
The effectiveness and efficiency of the Popov gymnastics complex in the pathology of the shoulder joint has been proven by many years of experience and thousands of grateful customers.But full rehabilitation is daily hard work, work on oneself and problem areas of the body. The physical culture complex for every day consists of the following exercises:
- Hands are straight, lowered vertically, in a calm, relaxed state. Smooth rotations of the shoulders in a circle are performed to stretch the muscles and tendons.
- The raised shoulders alternately “draw the number eight”.
- Hands are stretched horizontally in front of you, palms tightly closed. Smooth forward bends so that tension is felt in the pelvic and spine areas.
- Legs shoulder-width apart, spine straight, arms relaxed along the torso. A deep breath is taken, arms crossed, shoulders tilt forward as much as possible. Exhale, starting position. In this case, the blades should be closed as much as possible.
- The arms bent at the elbows are placed on the shoulder girdle, smooth and slow circular rotations are performed with a gradual increase in amplitude.
- Legs wide apart, toes pointing towards each other. A downward tilt is performed, holding hands along the legs to the feet.It is important to close your knees as tightly as possible. Straighten your back, unfold your socks, close your shoulder blades as much as possible.
Every time unpleasant pain or discomfort occurs during gymnastics, you should stop exercising, ending them with complete relaxation. You can resume gymnastics only after the pain has completely disappeared.
It is recommended to perform the complex up to 10 times . But I would like to remind you that the number and duration of gymnastic approaches is purely individual, depends on the severity of the pathology and the general condition of the patient.
Only daily systematic work on oneself, constant efforts, the manifestation of willpower and perseverance in combination with the right strength loads can provide the desired result, guarantee recovery and return to the usual way of life.
Exercise complexes for shoulder-scapular periarthritis
Main ›Exercise therapy in orthopedics
All pathological changes associated with disorders in bone, articular tissue or in their components require an integrated approach to treatment.One of the important components of therapy is exercise therapy.
In case of periarthritis of the shoulder scapula, restorative and strengthening tasks are achieved with the help of exercises.
Let’s consider the popular methods of medical gymnastics, the implementation of which will allow you to get rid of the painful manifestations of the disease.
A set of exercises for shoulder-scapular periarthritis
The disease is caused by inflammation that develops in the soft tissues surrounding the joints.Severe pain syndrome limits the range of motion so much that it seems to a person that his shoulder is “frozen”.
With the help of daily exercises in medical gymnastics for periarthritis of the shoulder joint, the following tasks are achieved:
- Strengthening muscles and increasing their functionality;
- Restoration of “working” capabilities of tendons and ligaments;
- Improvement of blood flow to the shoulder joint;
- Increase of the motor activity of the shoulder.
This is important!
A physician is involved in the selection of a therapeutic exercise technique, taking into account weight, gender and stage of the disease.
Here is an example of a popular series of exercises for the treatment of the shoulder joint and the rules for their implementation.
“Warming up” the muscles is a prerequisite for any gymnastics. During exercise, control the smoothness of the movements.
- Walk without leaving your place for 2-3 minutes. At the same time, wave your arms vigorously.
- Extend one hand forward.Then another. Keep them at the same level for 5-6 seconds. Put them down. Perform movements 8-10 times.
- Hand swings imitating the movement of a mill. Perform no more than 5 times.
- Place your hands on your shoulders. Rotate your elbows 10 times forward and 10 times back.
- Stand on your toes and stretch your arms up.
- Clench and unclench your fists.
- Sit on a chair. Place your hands on your waist. Point your elbows forward and rotate your shoulders in a circle 10 to 12 times.The exercise can be repeated after a three-minute break.
- Without changing position, direct your shoulders forward until it stops. Fix in this position for 2-3 seconds. Then “wind” them back. Also hold in this position for a few seconds. Do it 10 times.
- Place your right hand behind your back over your shoulder. Connect it with the left brush. Slowly “pull” the resulting “lock” down for 5-6 seconds. Return to starting position. Then repeat the movement by changing hands. Repeat 10 times.
- Grasp the left shoulder with your right hand. Grasp your right elbow with your left hand. Raise your elbow slowly as far as possible. Perform the movement 18-20 times. Then swap your hands.
- Lie on your back. Take your right hand to the side. Tear it off the floor, lifting it 3-4 cm. Remain in this position for 5 seconds, then lower your hand. Repeat the same manipulations with the other hand 15 to 20 times.
- Without changing position, bend your right arm at the elbow so that the inside of your palm is “facing” the floor.In this position, raise your hand 5-7 times. Repeat the same movements with your left hand.
- Stand against a wall with your feet hip-width apart. Stretch your arms up, as if you want to reach the marked point. Do it 10 times.
- Bend your arms and spread your elbows to the sides. Point your elbows and forearms back 10-15 times.
- Place one hand on your waist. Pull the second to the side. Try to keep her as straight as possible. Bend your body towards your outstretched arm 18-20 times.Change the position of the hands, repeat the exercise.
Complete the exercise therapy complex for periarthritis of the shoulder scapula by relaxing the muscles. To do this, lie on the floor with your sore arm to the side. Relax like this for about half an hour. After such a long rest, stand up and shake the affected hand vigorously.
The technique developed by Peter Alexandrovich Popov is based not on the exercises themselves, but on the methods of their implementation.For example, with regular performance of the same type of movements, their amplitude gradually increases. A good “warming up” of the muscles helps to achieve this effect, which with each subsequent workout can perform more complex tasks.
In order for the result after training to be as effective as possible, the following rules are observed:
- If pain occurs, reduce the intensity of the exercise;
- Relax your shoulder muscles after each exercise;
- Breathe evenly, keeping inhalation and exiting in time with the movements.
Each exercise of this complex is performed for 1 minute. If the movements cause pain or discomfort, it is better to end the exercise in this lesson. Try it next time.
- Sit on a chair. Keep your back as straight as possible. Place your hands on your knees. Start walking without getting up from your chair. Hands should accompany the movements of the legs, sliding along the hips. Make sure your shoulders follow the movement of your arms.
- Remain in the same position. Continue to walk intensively. Make circular movements with your hands at this time.
- Relax, lower your arms. Make circular movements with your shoulders, first in one direction, then in the other. Make sure that the spine makes slight bends at the same time as the movements of the shoulders.
- “Draw” a figure eight with your shoulders. To do this, perform circular movements 2-3 times forward and the same amount back. The exercise is done slowly but rhythmically: the shoulders rise – the back is straight, the shoulders fall – the back relaxes and falls.
- Hook your fingers together to form a lock. Raise your arms up, reach for them with your whole body. If you feel significant discomfort, pull them forward. While moving forward, inhale, backward, exhale.
- The principle of the exercise consists of successive arm back and forth. With each new swing, you need to increase the range of motion. Breathing and body position are controlled as follows: swing of the right hand – inhale, tilt the body forward, swing the left hand – exhale, tilt the body back.Make sure that during the exercise the spine “participates” in the movement.
- Slopes. Put your feet together. Bend as low as possible, trying to reach the toes of your feet with your hands. Make a few “sliding” movements, and then rise. Recover breathing and repeat the exercise again.
As soon as you feel discomfort or pain, move on to the next exercise.
Stretch marks, “Wave”
Despite the fact that the main task of such gymnastics is stretching the muscles, before doing it, they do a warm-up, and finish it with relaxation.
- Standing with your feet shoulder-width apart, raise your arms to the sides. The palms should “look” up. Flip your palms down and lower your hands so that they slide along the outside of your thighs. Make sure that your spine remains straight at all times.
- Raise your right hand in front of you, bending your wrists slightly towards you. Lower it. Repeat the manipulation with your left hand. In a complicated form, the exercise is performed as follows. Bend your elbows and raise them to shoulder level.As you raise your right hand, inhale while leaning forward. As you raise your left hand, exhale while tilting your body back.
Clasp your hands together and place them in front of your chest. Using all the “parts” of the arm (shoulder, elbow and hand), make a characteristic wave-like movement, raising and lowering them in succession. After 2-3 minutes of doing it, make a wave with only your hands.