how to pop your shoulder blade safely by yourself
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How to Pop Your Shoulders by Yourself
In this video, Dr. Rowe (St. Joseph, MI chiropractor) shows how to pop your shoulders by yourself for INSTANT RELIEF. Watch now and feel better!
How to Pop Your Shoulders by YourselfIn this video, Dr. Rowe shows how to pop your shoulders by yourself. These DIY at home exercises will help pop, crack, or reset the shoulder joint.
The result will be a release of tension on the soft tissues supporting the shoulder, and re-positioning the shoulder into good alignment for less pop and crack sounds while moving it.
Also, theses exercises should help you have more overall movement in the shoulder, less achy pain, and tightness.
Watch now and take one step towards better health!#shouldermobility #shoulderrehab #shoulderpain
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Chiropractor in St. Joseph, MI — Dr. Michael Rowe
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Source : www.bestspinecare.com
How to Pop Your Shoulder and What to Do After
Whether you can get immediate medical attention or are hours away from help, there are basic things you can do for a dislocated shoulder. We’ll share tips and how-tos for popping a shoulder, and tell you how you might be able to prevent a dislocated shoulder from happening again.
Reducing a Dislocated Shoulder, Yours or Someone Else’s
Medically reviewed by William Morrison, M.D. — Written by Noreen Iftikhar, MD on August 30, 2018
About your shoulder
The shoulder is the most mobile joint in your body. Its wide range of motion also makes the shoulder joint less stable than other joints. Researchers
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estimate that shoulder dislocations make up 50 percent of all major joint dislocations.
A dislocated shoulder means that the head of the arm bone has popped out of the socket of the shoulder blade. A dislocation may be partial or complete. Forward dislocation happens in 95 percent
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of cases. Backward or downward dislocations can also happen.
A forward dislocation can happen when the arm is hit while stretched or pulled back — for example, when throwing a ball or reaching for something. A strong blow to the arm by a fall, collision, or force (like in a car accident) can also dislocate the shoulder.
What you’ll feel and why it’s happening
Any type of dislocation will cause pain in your shoulder.
An impact that can cause a dislocation will likely also injure other parts of your shoulder. There may be damage or tears to the muscles, blood vessels, ligaments and tendons, and nerves. The arm bones may have fractures, or you may have internal bleeding in the shoulder and arm.
If you have a dislocated shoulder, you may experience:
intense or throbbing pain
the inability to move the joint or arm
swelling in the shoulder or beyond that area
weakness and numbness in the shoulder, arm, and hand
bruising around the area and down the arm
a deformity (the shoulder being visibly out of place)
tingling down the arm or in the neck
Long-term (chronic) pain can also be a sign of inflammation in the shoulder. This can happen if the dislocation is from wear-and-tear, an old injury, or arthritis in the joint.
What to do if your shoulder dislocates
If you have a dislocated shoulder, don’t move it or try to push the joint back in because this can damage the muscles, blood vessels, nerves, ligaments, or cartilage in the shoulder. If the dislocation is caused by a fall or similar injury, there may be other damage, broken bones, or torn muscles. Trying to pop your shoulder back in can worsen this damage.
Instead, seek medical attention immediately.
While you wait, you can stabilize your shoulder with a sling or splint. Alternatively, tape or tie the arm of your injured shoulder to your body. Apply ice to help ease the pain and bring down swelling. Get tips on icing your injury.
A medical professional can gently push the upper arm bone back into the socket joint. The medical term for this is a closed reduction. Pain medication or a sedative is sometimes given before this is done.
How to safely pop your shoulder back in
The American Red Cross provides guidelines for safely moving your shoulder back into place. This is for extreme situations or when you’re isolated and several hours from help. This should only be done if the pain is manageable.
See a doctor as soon as you can, even if the shoulder pops back in.
The Stimson technique
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This technique needs the help of a second person.
Lie face down on a hard, raised surface, such as a table or a log.
Relax and let the arm on the dislocated side hang straight down.
Have the other person tie a heavy object that weighs about 5 to 10 pounds to your wrist. This could be a large water bottle or a backpack. The weight and gravity should reposition the ball of your arm bone back toward the socket. The shoulder should “pop” back in.
After 20 minutes, remove the weights.
The important part of this technique is to allow your muscles to relax back into place. If the muscles aren’t relaxed, the shoulder won’t pop back into its socket.
Alternatively, the second person can use similar traction as weights by holding your wrist and applying consistent downward pressure for 10 to 20 minutes.
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Popping the shoulder joint in yourself
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The Red Cross recommends this technique if you’re alone and unable to get help. You’ll need a sling to put your arm in. You can make a sling out of a piece of clothing or a towel.
While standing or sitting, grab the wrist of your injured arm.
Pull your arm forward and straight, in front of you. This is meant to guide the ball of your arm bone back to the shoulder socket.
How to Crack Your Shoulder Blades: 11 Steps (with Pictures)
The shoulder is the most mobile joint in the human body and, as a result, it's easy for your shoulder blades to become tight or strained. Cracking your shoulder blades can help relieve pressure and alleviate pain caused by physical...
MUSCULOSKELETAL SYSTEM HEALTHNECK AND SHOULDER HEALTH
How to Crack Your Shoulder BladesCo-authored by Eric Christensen, DPT
Last Updated: May 5, 2021 References
The shoulder is the most mobile joint in the human body and, as a result, it’s easy for your shoulder blades to become tight or strained. Cracking your shoulder blades can help relieve pressure and alleviate pain caused by physical activity, poor posture, or a naturally stiff spine. Be careful when cracking your shoulders as some medical professionals believe that incorrect or overly frequent cracking can actually make things worse. If you have persistent or sharp shoulder pain, visit a medical professional instead.
Method 1 Method 1 of 2:
Cracking Your Own Shoulder Blades
1Pull your arm across your body. One of the easiest ways to crack your shoulder blades can be done from a standing or seated position. Start with your spine tall and extend your right arm straight in front of you, parallel to the floor. Cross your right arm over your chest, keeping the elbow slightly bent. Take hold of your right forearm with your left hand and gently pull it further across your body. Roll your right shoulder down to apply more pressure to the stretch. Hold for twenty seconds and repeat on the opposite side.
If you don’t feel or hear a pop in your shoulder blade right away, try repeating up to three times on each side.
You can also add a bit of force with your pulling arm if needed, but never yank your shoulder to the point of pain or you’ll risk injuring your muscles and joints.
2Lean one hand on a table and swing the other arm. Place one hand on a waist-height table to stabilize yourself and try to relax your shoulders. Let the other arm hang towards the floor and swing it forward and backward (like a pendulum) a few times to see if your shoulder blades will pop. If not, try swinging the arm in a circular motion about 1 foot (0.30 m) in diameter.
If this doesn’t pop your shoulder blades, try increasing the diameter of your swing. However, be careful not to push it further than is comfortable.
3Perform a standing back extension. Start standing and place your palms onto your lower back (just above your bottom) with all ten fingers pointing down and your pinky fingers on either side of your spine. Stand up straight to prepare and then arch your spine backward, using your palms to apply light pressure to your back. You may feel a crack between your shoulder blades as soon as you lean back. Hold the position for 10 to 20 seconds and remember to breathe.
This method requires some range of motion in your shoulders, neck, and back. If it feels painful, skip it and try something else. Do not lean back further than feels stable and comfortable.
If you don’t feel a pop or crack at first, try arching a bit further or slightly walking your hands up your back.
4Interlace your palms and stretch your arms overhead. Start standing with legs shoulder-width apart and arms hanging by your sides. Then interlace your fingers with palms facing towards the ground. Slowly raise your arms over your head, keeping your palms facing away from your body the entire time. Hold the stretch over your head, with fingers still interlaced and palms facing up to the ceiling.
Many people will feel a crack in their shoulder blades as they raise their arms, but you may need to hold the stretch for up to twenty seconds before you feel a pop.
If you’re unable to interlace your fingers, try holding a long pole (like a broomstick) with hands shoulder-distance apart. Slowly raise the pole overhead, keeping the pole parallel to the floor.
5Stretch using a towel or exercise band behind your back. Begin standing with your feet shoulder-width apart and hold a medium-sized towel or exercise band in your right hand. Raise the right arm straight up towards the ceiling so that the towel or band extends down your back. Reach your left arm behind your back to grab the other end of the towel or band. Gently pull up with your right arm (it’s okay if your elbow is slightly bent). Hold for 20 seconds and then repeat using opposite arms.
You should feel a stretch in both shoulders, but are more likely to crack the lower shoulder blade.
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