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Stick with me and I'll walk you through the 3 Simple Steps that should provide the self-treatments that will get rid of your pain. The results can occur quite rapidly once you release the right tissue.
Just follow along with the videos on this page, take your time, and you'll do fine.
Pain Relief Success Story, From Jags:
"Thank you very much for your very informative site...I have been following your techniques for my shoulder pain, what an improvement! It really DOES work...No more pain killers here....Once again THANK YOU Very Much. God Bless." Jags, United Kingdom
You can do it!
This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro, Video 1, Video 2, Video 3 .
Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.
On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own shoulder joint pain relief, so let's get to it.
Shoulder joint pain relief can often come, not from pressing on the spot where you feel your shoulder pain, but from releasing the bellies of the muscles that cause the experience of pain where they attach to the bone.
Here's what we are going to do:
A. Top Of Shoulder Release -
The muscle called your supraspinatus sits on the very top of your shoulder blade and runs all the way out to your shoulder and attached to the top of your arm bone (the humerus bone). Releasing this muscle often cures your shoulder pain.
We'll be using the press-hold-move technique.Take the tips of your fingers on your hand from the side of the shoulder that is not experiencing pain and place them on the very top ridge of your shoulder blade, to about an inch over onto your back.
Now press the tips of your fingers into the tissue in this area and notice any tender areas. Remember, healthy tissue is not tender when you press on it, so you are trying to find all the unhealthy (tight) tissue that needs to be released.
Now pick one of the tender spots, one at a time, and press on the tissue with your fingertips, while you move your arm gently in a way that makes your shoulder pain occur. Keep pressing on the tender spots and moving your arm in the way where you feel the tenderness under your fingertips until in releases.
Take your time. Be patient. After a minute take a break, and notice the amount of pain relief this one technique provides.
B. Side of Shoulder Release -
Now we need to release your 3 deltoid muscles. And once again we'll use the press-hold-move technique
With your hand from your non-injured side, reach slightly over the back of your shoulder and put your fingertips on the most outer back part of your shoulder - your posterior deltoid. Press on any tender spots on those muscles while you raise and lower your bent injured arm. Now do the same on the side of your shoulder (medial deltoid muscle), while moving your arm in the same way. Now do the same with the front of your shoulder (your anterior deltoid muscle), while moving your arm in the same way. Again, notice how much pain relief you get from this specific technique.
C. Repeat this entire Step 1 again before moving on to Step 2. You may not get all the tender spots to release, but do the best you can before moving on the Step 2.
Notice the amount of shoulder joint pain relief these techniques provides for future reference.
Sometimes you'll get simple, instant relief from Step 2. Sometimes it's Step 1 or Step 3 that seems to provide more shoulder joint pain relief, but the only way to tell is to do the techniques. All the nerves that govern your shoulder come from the vertebrae in your lower neck and upper back. We must make sure all the muscles in that area are released and not yanking on a nerve and causing your shoulder pain.
Here's what you're going to do:
A. - Underside of Collarbone -
Take the tips of your fingers on the hand opposite from the side you're working on and place them on the muscle tissue on the underside of your collarbone (subclavius, pectoralis major and minor muscles).
Now curve your fingers on your hand a little bit, and take the palm of your other hand and place it over your dominant hand. We call this the hand-on-hand technique- it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand-on-hand" technique.
Use your fingertips to press along the entire length of the underside of your collarbone on all the soft tissue (all the way across until you run into your shoulder muscles) and notice any tender spots.
Now add the press-pull-release technique. Press, pull and release......press and release (press and pull for about 1 full second and then release) continuously with your finger tips using the "hand-on-hand" method into the tender spots until they become less tender.
Notice how much shoulder joint pain relief this technique creates for future reference.
B. Upper Back -
Lie on the floor with a tennis ball under your shoulder blade or put a tennis ball in a sock and lean against the wall with the tennis ball pressed between your shoulder blade and the wall (infraspinatus muscle). Slide your elbow along the floor or wall while the tennis ball is placed under any tender spots.
Now position the tennis ball in the space between your shoulder blade and your spine (rhomboid muscle). Move your arm in the same motion you just did as you put pressure on any tender spots.
Work one tender spot for a bit, move to another for a bit, then return to the spots you've already worked on and you'll find they've let go a bit while you were working on other spots, and a bit more with some more work as well.
Do this on BOTH sides of your upper back, especially on the rhomboid muscles between your spine and shoulder blade.
Notice how much pain relief this technique creates for future reference.
C. Repeat this entire Step 2 before moving on to Step 3. You may not get all the tender spots to release, but do the best you can before moving on the Step 3.
Notice the amount of shoulder joint pain relief Step 2 provides for future reference.
Any muscle that attaches to your arm bone (humerus), collar bone (clavicle) or shoulder blade (scapula) can be causing your shoulder joint pain. Like the rigging on a sailboat, one muscle being too tight can throw off the whole balance and cause your shoulder pain. Pain relief most often occurs by working on areas other than where you are currently experiencing the pain. Remember……where it hurts, is most often not why it hurts when it comes to chronic structural pain.
Here's what you're going to do:
A. Side of Shoulder Blade - Working on this one area can often instantly provide shoulder joint pain relief. We'll be using the press-hold-move technique, but feel free to also do the press-pull-release technique as that can be very effective as well.
Take your hand and reach it across your body so your finger tips can feel the very outer edge of your shoulder blade. Now come forward just a bit so your finger tips are touching the muscles on the front edge of your shoulder blade (teres major and minor, and subscapularis muscle).
You can also lie on your side to access these muscles. With your good shoulder on the floor, press into the muscles on the side of your shoulder blade from this position. Do whatever works best for you. Some much prefer this method, others much prefer the first one...
Take your time with this technique. These two muscle groups are responsible for much of the shoulder pain that comes into my practice every week. Release these and that may be all you need to do to make your shoulder pain vanish.
Notice how much shoulder pain relief this technique creates for future reference.
B. Side of Rib Cage -
Now we will work on what I call, "the forgotten shoulder girdle muscle." It attaches to the bottom of your shoulder blade and your rib cage (the serratus anterior muscle). If it's too tight it can pull too much on the shoulder blade and cause shoulder joint pain.
With the hand of your injured shoulder, reach across your chest and grab the top of your other shoulder……so your injured arm is hanging relaxed against your chest. Now take your free hand and reach under your hanging arm all the way over to the side of your chest, just below your arm pit. Feel these muscles that sit on top of your ribs and press on any tender spots until they become less tender. Now do the press-pull-release technique on any tender areas. You can also alternate and use the press-hold-move technique by raising and lowering your elbow while press on a tender spot.
This muscle group responds to both techniques, so do both and see what your body prefers.
You can also do this lying on your side on the floor with your non-injured shoulder against the floor. Do both positions and see which you prefer.
Take your time and work on this muscle for at least a couple of minutes, especially if it is tender.
Make note of how much shoulder pain relief this technique provided.
C. Repeat this entire Step 3 one more time to get as much release as you can.
Notice the amount of shoulder joint pain relief the whole of Step 3 provides for future reference.
Are you still experiencing some shoulder joint pain?
Which muscles are still tender (that means they are tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go.
Investigate a bit and you'll eventually find which techniques work best for you to provide the best shoulder joint pain relief. Then you'll be able to fix yourself whenever you desire!
Frozen Shoulder Exercises and Treatment (click here) for specific do-it-yourself frozen shoulder exercises and treatment.
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