Self Care-Upper Extremity

Self Care – Sharp Pain in Front of Shoulder, Tight Low Back

Avoid things that overload this section of the latissimus dorsi by pulling it up and forward. Exercise is one of the most common activities to change, especially some sort of pull-down or pull-up that jerks or stains the muscle. a more fragile individual may get this from reach up to get assistance as they fall …

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Self Care – Pain Along the Collar Bone and Down the Arm

Once this trigger point has become irritated, activities that press down will elicit the pattern. Those activities include things like kneading dough, push up to get out of a chair, chiropractic adjustments, or digging holes to plant flowers. It is even more aggravated, and usually created by the downward motion that has a forceful jerk. …

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Self-Care – Hard to Resolve Forearm Pain

This problem in the forearm comes out of trigger points in the sternal division of the pectoralis major muscle in the chest. Change these activities: Avoid activities where you push your arm(s) together in front of you. This typically involves exercises like pec deck machines and chest flys. Most people don’t associate forearm pain with …

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Self-Care – Pain in the Front of Shoulder when Reaching to the Side

This is a problem in the clavicular division of the pectoralis major muscle, which is in the chest, just beside the shoulder that hurts. Change your activities: First, try to correct the perpetuating activity of wearing a backpack. Often, that is not possible as it is a part of the activities of daily living. Also, avoid …

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Self Care – Pain at the Base of the Head and Under Shoulder Blade

Avoid sleeping in awkward positions or, especially under a draft. Chill aggravates this pain at the base of the head and under the shoulder blade more than the awkward position. This muscle is often over-powered by short, strong muscles on the front of the neck. Specifically, the anterior scalene attaches to the front of the …

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Self Care – Pain in the Upper Back, Index Finger and Thumb

Feeling some sensation into your torso and arm? Getting some sensation into the scalene referral areas while doing Stretches for Scalenes is a good sign. It doesn’t always happen but it indicates that the trigger points are activated by the stretch. It doesn’t happen as much when you use the ice, as ice inhibits that …

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Self Care – Shoulder pain when sleeping on your side

Change your sleeping position: You can reduce shoulder pain from this rotator cuff muscle by changing your sleeping position. This position is a problem. Once the shoulder pain becomes chronic, sleeping on your side aggravates it at night. If the painful shoulder is on the bottom, the arm gets pushed forward in the socket. This …

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Self Care – Stiff, Swollen Hands in the Morning

This can come on gradually from habitual activities. Habitually sitting while leaned forward, especially with your hips pulled forward, can lead to changes in breathing patterns that use the front of the neck to lift the rib cage and develop strong, short scalenes. Competitive swimming and some musical instruments, like flute or violin, can also …

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