Скачать или смотреть Eradicate Arm Pain with this ONE Simple Stretch

Are you struggling with arm pain that just won’t go away? Whether it’s from poor posture, overuse, or tight muscles, arm pain can be a frustrating problem. Luckily, relief may be just one stretch away! In this video, we’ll teach you one simple stretch that can help you eradicate arm pain and get back to feeling your best.

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Transcript:
Hey everybody, in today's video, I'm sharing a case I saw this week involving neck pain that radiated into the right arm and left shoulder blade. If this is something you're dealing with, stick around to learn what worked for her. I'll also show you how we reduced discomfort and paired a more challenging exercise.

[Music]

Hello, my name is Dawne. I work at Performance Place Sports Care, and I'm one part of the locally renowned chiropractors here in Costa Mesa, California. I'll describe the patient, what she presented with, what didn't feel good initially, the first aid exercise that helped reduce discomfort and improve range of motion, and then I'll show you a more challenging corrective exercise we paired with it for longer-lasting benefits.

This patient presented with overall neck pain—no specific spot, just an achy neck. With certain movements like lifting, turning her head side to side, and even sleeping and driving, she experienced discomfort. She loved strength training but was limited at the time. The pain radiated down her right arm when lifting, and she felt it in her left shoulder blade and upper trap, but not down the arm.

It's important to understand that when pain radiates, it's crucial to get a proper examination to ensure nothing serious is happening. Most of the time it’s not, but always reach out to a professional before trying anything on your own.

Some of the painful motions we used for testing were looking back, turning to the left, and leaning to the left. These movements caused significant discomfort. However, looking down didn’t cause any symptoms. We used this information to our advantage.

I had her give herself a hug, which helps relax the muscles of the shoulders, shoulder blades, and the nerves supplying the arms. This position was very comfortable for her. Then, I instructed her to drop her head and let gravity pull it down. In this position, we focused on deep belly breathing.

We spent 1-2 minutes in this position, took a break, and repeated it 3-5 times. After each round, we checked her range of motion and nerve symptoms, all of which improved. The key here is that this position shouldn't feel like you're stretching or actively working; it should feel like you're doing nothing, just relaxing.

If you're having difficulty with this stretch at home or aren't feeling the right things, don’t feel lost. There are many ways to treat these symptoms, so it’s all about finding the right approach for you. Find a professional or reach out to us, and we’ll help guide you.

After 15 minutes of the first aid technique, we paired it with a more challenging corrective exercise. We used a low bear position, which had specific benefits for her. We started by having her get on her elbows and forearms, keeping her booty up and elbows wider than shoulders. Since she found it helpful to drop her chin to her chest, we allowed gravity to do the work.

In this position, we remained active in the arms by pushing the floor away, aiming for a neutral spine. After a few breaths, we added load by lowering her body and lifting through the knees. The focus was not on activating the neck too much, but on heavy relaxation of the head while using the arms to push the floor away. We did a few reps with small holds to make sure she tolerated it.