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Old 10-09-2019, 09:36 PM
 
Location: Southern California
25,054 posts, read 9,015,956 times
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They really help to loosen things up. On one of my last visits to the D.O. for bodywork, he gave me 2 exercises for the shoulders: Shrugs which are very easy and I do them a few times day, doing them right now. And holding arms out and try to hold for 5 minutes, and that's a tough one for me so I do it for a minute or so when I feel the energy. But shrugs help my achy shoulders.
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Old Yesterday, 02:35 PM
 
Location: The Driftless Area, WI
3,079 posts, read 1,183,030 times
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A building can be no stronger than its foundation, and the trapezius muscle is the foundation, so to speak, for the shoulders.


The trapezius is the only muscle that works in two directions: it shrugs our shoulders and brings our shoulder blades together.


The shrugs work the traps directly with little else involved, and you can further strengthen them by squeezing your shoulder blades together for the count of five, rest 5, then repeat, etc (isometrics- builds muscle the fastest and is easiest on the joints because there's no movement involved.)


The exercise you mention about holding your arms out are ok for the traps, but put a big strain on the deltoids. They'll give out before the traps, so the traps don't get as good a work out with that one...and, like you've noticed, it's hard on the shoulders. May be counterproductive for bad shoulders.


By restoring strength to the traps, you take the strain off the other shoulder muscles.


And speaking of shoulder problems, the deltoid bursa starts drying up around age 30 or so. After the age of maybe 40, never lift your arm up over head with palm facing away from you (like when you reach to get a glass from the top shelf). Instead, lift your hand with palm facing up (or towards your face). Then when your hand approaches your target, turn your hand over to grab it. Bring it back down in reverse order. ..This will help avoid tearing/straining the bursa by rotating it "back out of the way" as your arm raises.
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Old Yesterday, 04:15 PM
 
Location: Northern Appalachia
5,296 posts, read 6,538,900 times
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Quote:
Originally Posted by guidoLaMoto View Post
And speaking of shoulder problems, the deltoid bursa starts drying up around age 30 or so. After the age of maybe 40, never lift your arm up over head with palm facing away from you (like when you reach to get a glass from the top shelf). Instead, lift your hand with palm facing up (or towards your face). Then when your hand approaches your target, turn your hand over to grab it. Bring it back down in reverse order. ..This will help avoid tearing/straining the bursa by rotating it "back out of the way" as your arm raises.

This is an interesting comment for me. I have had should pain on and off for years. One of the things that I accidentally found that has allowed me to continue to lift weights when I had this pain is to do exactly what you describe above. I found I could continue to do military presses, pull-ups, and bench presses if I did them with palms facing each other as opposed to away. Eventually the pain would go away each time and I would go back to my normal routine until the pain started again.
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Old Today, 07:52 AM
 
Location: So Ca
16,362 posts, read 15,492,235 times
Reputation: 14326
I never wanted to believe that reading in bed could cause shoulder and neck problems. However, I've changed my mind.

Neck/Shoulder Pain: The Problem With “Reading Before Bed” And Why It’s Likely To Be A Source Of Tension And Pain, NOT Pleasure:
https://www.paulgoughphysio.com/neck...-not-pleasure/
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