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Shoulder and neck pain is a common condition. Driving a golfball, cleaning windows or reaching for a jar can strain and injure shoulder muscles and tendons, especially in people who are out of condition. Fortunately, this discomfort rarely suggests a serious condition.
Causes of shoulder and neck pain include: 1. Poor posture and/or unnatural sleeping positions. Sleeping on a soft mattress can give you a stiff neck the next morning. 2. Tension and stress. When you feel tense, the muscles around your neck can go into spasms. 3. Tendinitis. inflammation of a tendon, the cord-like tissue that connects muscles to bone. Left untreated, tendinitis can turn into "frozen shoulder", a stiff. {lainfull condition that may imit your ability to use your shoulder. 4. Bursitis, an inflammation of the sac (bursa) that encases the shoulder joint. Bursitis can be caused by injury. infection, overuse, arthritis or gout. 5. Osteoarthritis, unlike rheumatoid arthritis, osteoarthritis develops from normal wear-and-tear of the joints as we age or from repeated injuries. Aging can cause the Joints to wear out. producing bony spurs that can press on nerves and cause pain. 6. Accidents and falls, collarbones can break after falls or auto accidents. 7. Motor vehicle accidents, you can develop a whiplash injury when your vehicle is hit from behind. 8. Pinched nerve, arthritis or an injury to your neck can pinch a nerve in your neck. Pain from a pinched nerve usually runs down the arm and one side only.
Prevention: Stretching and strengthening routines, specially before exercising, helps
prevent tendinitis. So can using the right equipment and following the proper technique. Avoid injuries to the shoulder by wearing seat belts in cars and using protective gear during sporting events. Avoid vigorous exercise unless you are fit. If you are out of condition, start to strengthen your muscles gradually and slowly increase exer-
cise intensity. Don't sleep on your stomach. You are likely to twist your neck in this position. Sleep on a firm mattress. Use a thinner pillow or none at all if you have pain when you wake up.
Most lessons in life are learned the hard way — through actively experiencing them. This does not have to be the case with exercise in a gym or home setting. There are scores of athletes put their potential in jeopardy due to their insistence on extremely heavy lifting that place disproportionate stress on the shoulder Joint. Hope-
fully, possessing the knowledge pf what could happen when caution and common sense are not exercised along with the muscles. We need to be intelligent enough to practice ”con-trolled intensity" when we train.
Shoulder Stretches & Exercises
Stretches: Hold each stretch for 10 to 15 seconds and repeat two or three times.
Tricep stretch: 1. Cross right arm over chest. 2. Pull right elbow with left hand. 3. Repeat on other side.
Overhead tricep stretch: 1. Raise right arm. 2. Pull right elbow with left hand. 3. Repeat on other side.
Pectoral/deltoid stretch: 1. Keeping chest out and chin in. lift arms behind you until you feel stretch in arms, shoulder or chest.
Exercises: Do each exercise 50 times, three times a day. Take a couple minutes between exercises, if you wish. They should all be pain-free.
Pendulum swings: 1. Let arms hang naturally. 2. Form slow deliberate clockwise circles. starting with small rotations and growing to wide circles. 3. Repeat in counterclockwise motion.
Saw: 1. Bend elbow slightly and hold forearm parallel to floor. 2. Move arm back and forth, as if sawing. 3. Start slowly and progress to full swinging motion.
Shoulder shrugs: 1. Raise shoulders toward ears while keeping arms at sides. 2. Move shoulders backwards in slow, deliberate circles. 3. Repeat with forward motion.
Add one-to three pound weights if you can complete exercise three times a day with no pain.