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22.05.2013

Shoulder pain when lifting arm straight out, how to get rid of abdominal fat after pregnancy - How to DIY

Author: admin
If you are experiencing shoulder pain during your training or competitions, it's time to step back and determine the root cause. Your partner should use one hand on your arm and the other hand supporting your shoulder blade (scapula). The space where your rotator cuff tendons and shoulder bursa reside (the sub-acromial space) becomes smaller when your arm is raised overhead and pushed to the limit. Pain felt in the front of your shoulder while resisting your partner's arm push means biceps tendonitis is the probable cause of your shoulder pain.
Your partner should slowly rotate your arm so your hand moves toward your ear with the partner pushing as far as possible. If you are apprehensive (hesitant) about shoulder movement beyond the joint, this test is considered positive for a possible labrum tear. You may feel your shoulder is unstable and potentially wants to move out of place - or relocate - especially when your shoulder is in extreme external rotation. If you feel less relocation and your shoulder feels more stable, believe it or not this test is considered positive and a torn labrum is the probable cause. While seated, have your partner place one hand at the front of your shoulder joint and one hand at the rear. The partner should slowly, but firmly press on both sides of your shoulder to compress the AC joint. If there is a joint separation, pain will be felt at the joint between the downward pressing hands.
If your arm drops involuntarily and you are unable to maintain that parallel position you may have a rotator cuff tear.
While seated or standing, lift the sore arm forward and to the side about thirty to 45 degrees.
If pain or weakness prevents you from maintaining your arm position, you may have a supraspinatus tear. From this position, slowly lower the arm down, and then slowly lift the arm out to the side.
A final test for frozen shoulder is to stand with both arms at the sides and the elbows flexed at ninety degrees.
The aforementioned tests are simple protocol anyone can use to determine the possible cause of shoulder joint injuries. The most common complaint of those with shoulder pain is a limited ability to lift their arm(s) up. We need to first, anatomically, understand why someone has trouble lifting their arms overhead. In short, an imbalance often happens between the muscles which pull the arm down and which pull the arm up.
Our shoulder does more work when 1) The force is increased and or 2) The distance the shoulder moves increases. It’s important to note this equation for work is when something is going in a straight line.
Rotational work is directly related to the amount of degrees the arm moves and the torque of the movement.


Our shoulder would be the pivot point, and the force acting on our arm -whether gravity or a resistance- is acting at some distance from the shoulder, which is called the moment arm. The most important takeaway here is: A greater moment arm requires greater torque, and thus work, from our shoulder. People with issues lifting their arms often have an imbalance between the muscles which lift the arm and those which pull the arm down. We need to wake up the muscles which lift the arm and calm down the muscles which pull the arm down. The work on the shoulder musculature during an arm raise is directly proportional to the torque.
Torque is directly proportional to the length between the resistance and the shoulder, i.e.
By laying a person supine (on their back) and raising the arms overhead -not to the ceiling, but overhead to the floor- we can lessen the workload on the arms even more.
This way our humeral flexors don’t have to do any active work to get our arms overhead. 2) Even though gravity is providing a passive stretch, pain can still be present if the person is really stiff.
3) Unless the arms are in free fall then the humeral extensors are working eccentrically to prevent free fall. The difference between this and the supine slide above is, now instead of gravity only pushing the arm down, gravity is helping our overhead range of motion by pushing the entire back down. Once we can lift our arms overhead without having to overcome the force of gravity, we can then bring gravity into play.
Re: Anatomy of shoulder- Yes, it is possible to have your hand completely overhead with elbows facing forward. Most common to climbers, and the only injury I've self diagnosed in my own shoulders, is a form of tendonitis known as "shoulder impingement syndrome (SIS)".
There is so much range of movement that it is surprising more shoulder injuries don't occur. If this is the case, have your partner gently press on the front of your shoulder to relocate the joint. In addition, pain while raising the arm upward and while sleeping are also indications of an AC joint separation. The supraspinatus is located on the upper part of the shoulder joint and is involved in abduction (arm raising).
A frozen shoulder diagnosis is made by observing the specific shoulder moving through a range of motion. If you suffer from frozen shoulder, your painful arm may only come up to a point just past parallel with the floor. There are multiple articulations (movements) at the shoulders, making it a challenge to directly pinpoint an injury. It is imperative to strengthen all participating muscles and shoulder articulations to enhance shoulder joint health due to the vulnerability of the body part.
In torque, the distance is regarding the length of the moment arm. Not the distance the arm travels.


The only way our muscles aren’t fighting gravity in a supine arm raise is if we let the arms completely free fall. If you take your time going down you’ll feel your chest and shoulders working quite a bit. While we have a pretty friendly way to get the arms up by generating passive movement into humeral flexion, we can still improve things by turning off the humeral extensors. Our force of gravity is greater here than in the supine slide, making it easier to get our arms overhead. We can ease our way into things by starting with the arms bent and performing half the range of motion.
You could manipulate the moment arms further (rather than fully extend the arm, only go half way), you can manipulate reps, sets, add resistance, etc.
Been suffering from shoulder pain in lifting my arm for almost 3 months now after a fall while playing ultimate. You want your arm to be able to do the motion without assistance, so it’s best to practice things in this way. The pain is likely caused by impingement of the tendons or bursa in that area of your shoulder.
Additionally, as your scapula elevates towards your ear, you will feel general pain in the shoulder. If the arm only goes up to a point parallel to the ground - and it's painful - then you likely suffer from frozen shoulder syndrome.
If the frozen shoulder syndrome is present, the painful arm will not rotate outward in comparison to the healthy shoulder.
But proper assessment and movement tests to determine specific pain can narrow it down to specific injury issues.
However, unless you’re letting the arms completely relax and fall, then the humeral extensors do turn on.
For instance, many people will, to their surprise, get quite a bit of burning and work out of the slide exercise. For your average person, it takes considerable time and effort to be able to lift their arms overhead without resistance.
For people who after a couple months still have trouble with this, I either tell them to simply not reach past that point, or, if the person is now pain free, to let the elbow turn out those last couple inches. I’ve seen some prominent internet authors make the statement that overhead pressing is what keeps the shoulders healthy, balanced, etc.
Same thing for lifting your arms. People can become so poor at lifting their arms where their own bodyweight is analogous to the 500 pound squat.



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Comments to “Shoulder pain when lifting arm straight out”

  1. Seytan_666:
    And if done correctly, a kettlebell and seeing various friends in the gym.
  2. ANAR:
    Abs I mainly do crunches and leg shave down the.