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Overextended Ligaments (shoulder)

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Overextended Ligaments (shoulder)

Postby Kilian » Tue Dec 06, 2016 2:23 am

hi,

my doctor told me i had overextdended ligaments(especially in my shoulder) and that i should get physical therapy. He didn't really explain what exactly "overextdended ligaments" meant so i'm still not completely sure. Also at this time i can't afford physical therapy, are there any good excercises i could do at home to help strengthen or tighten the ligaments. I play piano and guitar and the shoulder does get aggravated by this.
Kilian
 
Posts: 44
Joined: Tue Dec 31, 2013 9:57 pm

Overextended Ligaments (shoulder)

Postby zebulon71 » Wed Dec 07, 2016 8:38 am

Dear Ket,

Thanks for your question!

I have worked with many musicians over the years with similar issues--guitar, violin, and piano.

Ligaments are the tissues that connect bones to each other.  Since the shoulder girdle is made up of a lot of mobile bones, the ligaments(similar to really strong bungee cords, if you will) allow them to move while still keeping the bones connected.  

Since you tend to round the head forward and pull the shoulder forward playing both instruments(especially the guitar), the muscles that would normally hold your shoulder bones in place were overstretched for a long time.  Now the ligamnts/bungees are overstretched into that forward position and are complaining about the extra work(that's the pain you're having) and need the muscles to help hold the bones in place.

Please note that, like an overstretched bungee cord, the ligaments typically do not tighten again, so you will need to be vigilant about keeping the shoulders strong to avoid being in pain.  But do not despair, as literally 20 minutes a day is all it should take to keep you pain free.  

It is best to use a medium elastic exercise band & some light dumbbells to do most specific rotator cuff strengthening exercises.  You could always use soup cans instead of weights, but bands or tubing is inexpensive and readily available(your doctor may even have some in his office).

Remember to exercise both shoulders, just do a little more on the injured side.  Ice after exercising.  Do this series every day.  Exhale on the effort. 1. Tie band to a doorknob or other non-moving object.  Stand   slightly behind and sideways to the band with your affected shoulder furthest away.  Take hold of the band or tube(make sure you have a good grip).  Glue your upper arm to your side, really squeezing the back of your armpit; your forearm should be in front of you on your belly.  Without moving any other part of your body, pull the band away from the door until your hand faces front, hold for 2-3 counts.  Slowly release & repeat 6-8 times.

2. In the same position, move closer to the door so that your starting position resembles the end position of the first exercise(hand facing front).  Without moving any other part of your body, pull the band until your hand points in the opposite direction of the door, hold for 2-3 counts.  Slowly release & repeat 6-8 times.

3. Stand or sit with weights at your sides, palms turned forward.  Slowly lift arms up to sides to shoulder height(T), hold for 2-3 counts and slowly release.  Repeat 8-10 times.

4. Sit on a chair and lean slightly forward from your hips(make sure your chest stays lifted and your tailbone is sticking out behind you).  Hold weights in hands, letting them dangle towards floor.  Squeeze your shoulder blades back and together, and then bend your elbows up towards the ceiling and pull the weights in to your chest/shoulders.  Keep your collarbones open and chest high.  Hold for 2-3 counts and slowly release.  Repeat 8-10 times.

No Equipment:

5. You can do 3 & 4 above with no weights.  

6. To do 1 & 2 with no band(although it is better with the elastic), lie on your side with the affected shoulder up.   Glue your upper arm to your side, pinching the back of your armpit, and have your elbow bent so that your forearm is down across your belly.  Follow the same instructions as in 1 & 2.

7. Lie on your stomach on a mat or folded blanket, with your arms by your sides and palms down.  Set up pelvis by pressing hips & pubic bones into the mat as you squeeze your glutes and pull your waistline in.  Then lift and lengthen your head & chest while at the same time reaching your hands towards your feet and then lifting your hands/arms.  Keep chest open & feet down.  Repeat 6-8 times.

These should keep you busy.  For more exercises like the last one you can try my MP3 of Pilates Exercises for Neck & Shoulder Pain athttp://stores.lulu.com/pilatestci

It's an unlimited use audio for $7.50 and should help.  

Good luck & feel free to ask more questions.

Regards,

Lyndahttp://www.lyndaspilatesandreiki.com
zebulon71
 
Posts: 74
Joined: Wed Feb 13, 2013 11:16 am

Overextended Ligaments (shoulder)

Postby Naftali » Tue Dec 13, 2016 8:37 am

hi,

my doctor told me i had overextdended ligaments(especially in my shoulder) and that i should get physical therapy. He didn't really explain what exactly "overextdended ligaments" meant so i'm still not completely sure. Also at this time i can't afford physical therapy, are there any good excercises i could do at home to help strengthen or tighten the ligaments. I play piano and guitar and the shoulder does get aggravated by this.
Naftali
 
Posts: 56
Joined: Tue Jan 21, 2014 2:29 am


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