Exercices pour l'épaule gelée
Ces exercices vous permettent de relâcher et de reprendre le contrôle des muscles de votre épaule, de votre poitrine et de votre taille.
Lorsqu'ils sont pratiqués quotidiennement, les exercices soulageront la tension musculaire chronique et les mouvements limités
qui provoque l'épaule gelée (capsulite adhésive).
Please do the exercises extremely slowly and gently, as instructed,
and do not do them if you feel pain or discomfort. Suggested modifications are below the video.
DES INSTRUCTIONS
1. Regardez la démonstration vidéo pour obtenir une compréhension de base des mouvements.
2. Then, lie down on your carpet or exercise mat and play the video again. This time, close your eyes and just listen to the audio while you practice the movements.
*If you have adhesive capsulitis in your right shoulder, lie down on your left side so that you can practice the movements with your right side.
*If you have adhesive capsulitis in your left shoulder, lie down on your right side so that you can practice the movements with your left side.
3. Ne sautez pas les exercices de prise de conscience debout avant ou après les mouvements. Ils sont une partie essentielle du processus de recyclage de votre système nerveux.
DÉMONSTRATION VIDÉO
Développez en plein écran pour voir plus de détails ; ce sont des mouvements subtils.
Copyright © 2019 par Somatic Movement Center. Tous les droits sont réservés. Aucune partie de cette vidéo
peuvent être reproduits, distribués ou transmis sous quelque forme ou par quelque moyen que ce soit.
Modification for the Side Curl (first exercise): If it is not possible for you to reach your arm up over your head in the Side Curl due to shoulder or neck pain, leave your hand resting on the floor in front of you. If you can comfortably curl your head up to the side without support, you can, but please be careful. The safer modification is to leave your head down while doing the movement. Instead of lifting up your head, focus on sliding the side of your rib cage down toward your hip, contracting your obliques. Then, release as slowly as you can back to neutral.
Modification for the Diagonal Curl (second exercise): Instead of putting your hand behind your head, place it on your lower belly and relax your arm, letting your elbow rest on your waist/out to the side. As instructed in the video, start by inhaling, then exhale. Curl up diagonally just a little bit as you exhale, lifting your head up just an inch or two off the floor. You should be trying to bring your working shoulder diagonally closer to your knees. This is a small movement, but you should be able to feel your obliques contracting. Then, release them as slowly as you can while lowering your head down and allowing yourself to twist open a little more. With each repetition, you can allow yourself to twist open a little farther, if it’s comfortable.