Fighting back against chronic pain with a simple, creative, & healthy lifestyle. Inspiring others to become warriors.

Wednesday, September 26, 2018

3 Stretches for Shoulder Impingement

Shoulder pain? Yeah. I've been there since April. It sucks so hard and frankly, I wish it would just stop.

I'm at my wits end with my inability to sleep how I want to.

My Adhesive Arachnoiditis makes my right side unbearable to lay on most nights, which has been fine because I can get my mountain of pillows and stack them to get my right leg into the perfect position to sleep laying on my left side. However, since I messed my left shoulder up in April, getting bursitis and shoulder impingement, I can't lay on my left.

Sleeping on my back makes my shoulder pain throb and I can't really lay on my right side so I'm just SOL.

It got so bad I even considered dropping $300 on this pillow system.
If you don't know what the different things that can go wrong with your shoulder...this article is great at explaining.

My awesome PT guy hooked me up with some stretches and a few exercises I'll cover next week.

1. Doorway stretch.
3 times, 30 seconds each, move arms up and down. Now I will say this does bother my back. I have to make sure my core is tight and I'm tilting my pelvis up so my lower back extends. Gosh, I hope that makes sense.

2. Foam Rolls
3 different locations: lower shoulder blade, mid, and upper. 10 each. Hold your neck for stability

3. Arm Levers
Keeping your injured arm perpendicular to your body. Bend at the elbow and raise the forearm. Using your opposite hand, gently push the stretching arm to the floor.

10 times, 10 seconds each

Even though it is my left arm that is injured, I repeat the arm level on my right side because I don't need that side acting up!

Well, all is said and done. As long as I keep up with my stretches and exercises on a daily basis I'm fine...but it's just one more damn thing to keep up with.

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