Treatment/therapy shoulder

A pulled shoulder is very uncomfortable for those affected because they can hardly use the entire arm due to the lack of muscle power and pain. In addition to cold or heat therapy and electrostimulation, the injured muscle can be reactivated after a short recovery phase. 1) Half jumping jack to strengthen the muscles Stretch the arms sideways from the body.

Now bring them together slowly and in a controlled manner above the head. If desired and without pain, light weights can be taken in the hands. Slowly return to the starting position.

15 repetitions. 2) Stretching the shoulder With the right hand, grasp the left elbow and then gently move the arm past the right side of the body. You should feel a stretch in the left shoulder.

Hold this for 20 seconds. 3) Shoulders circle for mobilization Stand or sit upright. Now pull your shoulders towards your ears and start with slow and controlled circular movements of the shoulders. 10 times forwards and 10 times backwards. The following articles may also interest you:

Mobilization Exercises
Stretching exercises of the shoulder
Exercises with the Theraband shoulder

Treatment/exercises upper arm

A strain on the upper arm can also severely restrict the affected person.After the resting phase and the acute pain has subsided, the damaged muscle can slowly be made mobile again through these exercises. 1) Strengthening of the muscles on the upper arm front Take a light weight in the hand of the injured arm. Hold the arm at the side of the body.

The forearm points forward and is bent 90° at the elbow joint. Now bring the weight towards the shoulder, only the forearm moves. 10 repetitions.

2) Strengthening the muscles on the back of the upper arm Take a light weight in the hand of the injured arm. Bend the arm sideways above the head so that the hand with the weight is pointing towards the back. If necessary stabilize the elbow with the healthy hand.

Now bring the arm in a straight line above the head, mainly the forearm should move. 15 repetitions. 3) Stretch the muscles of the upper arm Stand next to a wall, about half a step away from the side.

Now move the arm closer to the wall backwards so that it is at shoulder level with the wall. Only the palm of the arm touches the wall. You should now feel a stretch in the area of the upper arm and shoulder. Hold this for 20 seconds.