Physical Therapist FIXES His Shoulder Pain - So Can You!

Tone and Tighten
9 Jul 202008:58

Summary

TLDRJared Beckstrom,一位物理治疗博士,在视频中分享了他用来消除肩痛的拉伸运动。他坦诚自己过去一年也遭受肩痛困扰,但通过定期进行特定的拉伸运动,他的肩部状况得到了显著改善。他介绍了六个拉伸动作,包括下侧囊拉伸、内旋拉伸、门口低位和高位拉伸以及后肩拉伸等,每个动作持续15秒,共三组,旨在帮助缓解肩部疼痛和不适。

Takeaways

  • 📝 视频由Jared Beckstrom博士提供,他是一位物理治疗师。
  • 🤕 Jared本人也曾遭受肩痛困扰近一年时间。
  • 🏋️‍♂️ 过度训练和没有足够休息是导致肩痛的原因之一。
  • 🤸‍♂️ 定期进行特定的拉伸运动有助于缓解肩痛。
  • 🚫 不是所有肩痛都相同,这些拉伸运动适用于过度使用引起的伤害。
  • 👨‍⚕️ 若肩痛严重,应先就医检查,而非直接开始锻炼。
  • 🔢 共有六种拉伸运动,每种持续15秒,间隔5秒,共做三组。
  • 🧘‍♂️ 第一种拉伸是下侧囊拉伸,也称为过头拉伸。
  • 🤲 第二种拉伸是内旋拉伸,也称为睡眠者拉伸。
  • 🚪️ 接下来的两种拉伸是在门框处进行的,分别是低门框拉伸和高门框拉伸。
  • 💆‍♂️ 后肩拉伸可以缓解后肩囊部位的紧张。
  • 🛋️ 最后一种拉伸是顶部肩部拉伸,使用桌子辅助进行。

Q & A

  • Jared Beckstrom在视频中提到他是什么职业?

    -Jared Beckstrom在视频中提到他是物理治疗师。

  • Jared Beckstrom遭受了多久的肩部疼痛?

    -Jared Beckstrom提到他遭受了近一年的肩部疼痛。

  • 导致Jared肩部疼痛的主要原因是什么?

    -导致Jared肩部疼痛的主要原因是过度训练和在没有足够休息的情况下举重过重。

  • Jared在视频中分享了多少个拉伸动作?

    -Jared在视频中分享了六个拉伸动作。

  • 这些拉伸动作主要针对哪种类型的肩部伤害?

    -这些拉伸动作主要针对因过度使用导致的肩部伤害。

  • Jared在进行拉伸动作时建议的持续时间是多少?

    -Jared建议每个拉伸动作持续15秒。

  • Jared在视频中提到的第二个拉伸动作是什么?

    -第二个拉伸动作是内部旋转拉伸,也被称为睡眠者拉伸。

  • Jared特别强调哪个拉伸动作对他的肩部疼痛帮助最大?

    -Jared特别强调内部旋转拉伸(睡眠者拉伸)对他的肩部疼痛帮助最大。

  • Jared提到了哪些可能导致肩部疼痛的活动?

    -Jared提到了举重过重和过于频繁的卧推可能导致肩部疼痛。

  • Jared在视频结束时给出了什么建议?

    -Jared建议如果肩部疼痛严重,应该先去看医生,而不是直接开始任何锻炼或拉伸动作。

  • Jared在视频中提到的最后一个拉伸动作的目的是什么?

    -最后一个拉伸动作的目的是针对肩部顶部的肌肉,特别是针对肩峰下肌腱炎的问题。

Outlines

00:00

🏋️‍♂️ 肩痛治療與伸展運動介紹

這段視頻腳本由Jared Beckstrom博士介紹,他是物理治療師,分享了他用來消除肩痛的伸展運動例程。他坦承自己雖然是物理治療師但也遭受肩痛的困擾,並解釋了造成肩痛的原因是過度訓練和不夠休息。他強調在開始任何運動或健身例程之前,應該先諮詢醫生,尤其是對於嚴重的肩痛情況。在視頻中,他將展示六種伸展運動,並詳細解釋每種運動的正確姿勢和效果。這些運動對於因過度使用造成的傷害非常有效,可以幫助改善肩部活動性和減少疼痛。

05:02

🤸‍♂️ 詳細的伸展運動示範與說明

在這段腳本中,Jared Beckstrom博士繼續他的伸展運動示範,並提供了詳細的指導。他介紹了兩種門框伸展運動,分別針對不同部位的肩部肌肉。第一種是低門框伸展,可以拉伸肱二頭肌肌腱和肩部上方的肌肉;第二種是高門框伸展加外旋,可以拉伸緊緊的內旋肌。此外,他還展示了一種後肩部伸展和一種針對頂部肩部的伸展,後者對於緩解肩峰下衝突和肱二頭肌長頭腱炎非常有幫助。Jared博士強調了正確執行這些伸展運動的重要性,並希望這些運動能夠幫助觀眾改善肩痛問題。

Mindmap

Keywords

💡肩痛

肩痛是指肩部的不适或疼痛,通常是由于肩部肌肉、肌腱或关节的损伤或过度使用造成的。在视频中,Jared Beckstrom提到自己作为一名物理治疗师也曾遭受肩痛的困扰,并通过特定的拉伸运动来缓解疼痛。

💡拉伸运动

拉伸运动是一种通过伸展肌肉和肌腱来增加柔韧性、减少肌肉紧张和疼痛的体育活动。在视频中,Jared介绍了一系列的拉伸运动,旨在帮助缓解肩痛和提高肩部活动性。

💡物理治疗师

物理治疗师是专门从事评估和治疗人们功能障碍的医疗专业人员,他们使用运动、手法治疗和患者教育等方法来帮助患者恢复或提高运动能力。视频中的Jared Beckstrom就是一名物理治疗师,他分享了自己作为专业人士的经验和用于治疗肩痛的拉伸运动。

💡过度训练

过度训练是指在没有足够恢复时间的情况下进行过量的体育锻炼,这可能导致肌肉、肌腱或关节的损伤,引起疼痛和功能障碍。视频中提到,Jared Beckstrom的肩痛部分是由于过度训练和举重不当造成的。

💡肩部活动性

肩部活动性是指肩关节的运动范围,包括肩部的屈曲、伸展、内旋、外旋等多个方向的运动能力。提高肩部活动性有助于减少肩部疼痛和不适,视频中的拉伸运动就是为了改善肩部活动性。

💡下侧囊拉伸

下侧囊拉伸是一种针对肩部下侧囊(肩关节的下部分)的拉伸运动,可以帮助缓解肩部紧张和疼痛。在视频中,Jared Beckstrom展示了如何通过躺在地上并拉伸手臂来执行下侧囊拉伸。

💡内部旋转拉伸

内部旋转拉伸是一种针对肩部内部旋转肌群的拉伸运动,可以帮助缓解肩部疼痛和改善肩关节的活动范围。在视频中,Jared Beckstrom通过躺在地上并施加温和压力于手腕背部来进行内部旋转拉伸。

💡门口拉伸

门口拉伸是一种利用门框作为辅助工具来进行的拉伸运动,可以针对肩部的不同部位进行拉伸。视频中展示了两种门口拉伸,一种是低门口拉伸,另一种是高门口拉伸配合外旋。

💡后肩拉伸

后肩拉伸是一种针对肩部后侧的拉伸运动,可以帮助缓解后肩部的紧张和疼痛。在视频中,Jared Beckstrom通过将一只手臂横过身体,然后用另一只手抓住肘部并拉向一侧来进行后肩拉伸。

💡肩部肌肉

肩部肌肉是指构成肩关节并参与肩部运动的肌肉群,包括肩部的外部旋转肌、内部旋转肌、肩部的上部和下部肌肉等。在视频中,Jared Beckstrom通过一系列拉伸运动来针对不同的肩部肌肉进行拉伸,以缓解肩痛。

Highlights

Jared Beckstrom是一位物理治疗博士,他分享了一个拉伸运动来消除肩部疼痛。

Jared自己作为一名物理治疗师,也曾遭受肩部疼痛的困扰,持续了近一年。

过度训练和没有足够的休息是导致Jared肩部疼痛的原因。

Jared强调,不是所有的肩痛都是由相同的原因造成的,他分享的拉伸运动适用于过度使用型伤害。

Jared展示了六个拉伸动作,每个动作持续15秒,并有5秒的休息时间,共做三组。

第一个拉伸动作是下囊拉伸,也称为过头拉伸,可以在地面上进行。

第二个拉伸动作是内部旋转拉伸,也称为睡眠者拉伸,对治疗肩痛非常有效。

在门口进行的低门槛拉伸和高门槛拉伸分别针对肱二头肌肌腱和肩袖。

后肩拉伸可以缓解后囊部位的紧张。

最后一个拉伸动作是顶部肩部拉伸,通过在桌子下勾手并旋转来拉伸肩部顶部。

Jared希望通过分享这些拉伸动作帮助他人改善肩部活动性并减少疼痛。

Jared建议,如果肩痛更严重或有其他问题,应该在进行这些拉伸或任何锻炼前咨询专业人士。

Jared通过定期进行这些拉伸运动,成功缓解了自己的肩痛。

视频最后,Jared鼓励观众点赞、评论,并订阅他的频道tone and tighten来获取更多有关缓解肩痛的视频。

Transcripts

00:00

what's up guys hey Jared Beckstrom here

00:01

doctor of physical therapy tone and

00:03

tighten calm and in this video I wanted

00:05

to show you the stretching routine that

00:06

I used to eliminate my shoulder pain

00:09

let's do it right now

00:11

[Music]

00:16

all right full disclosure yes I am a

00:19

physical therapist and yes I have had

00:22

shoulder pain for almost a year now and

00:25

it sucks and it's horrible and I know

00:28

exactly what it is and I know exactly

00:30

what I should be doing about it but do I

00:32

do it no again I'm a physical therapist

00:35

I tell other people to do it I don't do

00:37

it myself honestly you guys so what

00:39

brought it on it was overtraining it was

00:41

lifting too heavy without significant or

00:44

without enough rest between days it

00:46

wasn't until I started to perform these

00:48

exercises regularly that that shoulder

00:51

started to feel better I would do some

00:53

rotator cuff strengthening stuff but

00:55

honestly as soon as I jumped into this

00:57

regular stretching routine it made all

01:00

the difference in the rule for me so

01:01

that's my goal and shooting this video

01:03

today I want to be able to help you guys

01:05

out of some of the shoulder pain and

01:06

shoulder discomfort that you might be

01:08

experiencing now quick caveat before we

01:11

jump right into these not all shoulder

01:13

pain is created equally it's not all

01:15

caused by the same thing these stretches

01:17

work great for overuse type injuries

01:21

however if there's anything more severe

01:23

than that if there's anything more

01:24

significant going on you should go get

01:26

that checked out before jumping into

01:28

this or any exercise or workout routine

01:31

let's jump into this you guys I've got

01:33

six stretches that I'm going to share

01:35

with you right now I'm going to run

01:37

through them with you real time we're

01:39

gonna hold each one for 15 seconds

01:40

there's a five-second break between each

01:43

one and then we're gonna do three sets

01:45

of each one of those stretches each one

01:47

of those exercises so again I've got you

01:49

right here we're in my living room this

01:51

is where I would do these exercises this

01:54

is how I would do these exercises so

01:56

that being said I'm going to go ahead

01:58

and we're gonna get down into the first

01:59

exercise first one is an inferior

02:02

capsule stretch basically an overhead

02:05

stretch that you can do on the ground I

02:07

found this to be a little more tolerable

02:09

it's started on this what you're going

02:11

to do is get into this hall meal

02:13

position bring the bad hand over with

02:15

your palm up the other hand secures you

02:17

at the wrist and then I'm going

02:19

sit down and back into this position

02:22

right here my goal I'm gonna hold this

02:25

for 15 seconds so it's just like this a

02:28

nice comfortable stretch okay there it

02:30

is there's your first 15 seconds the

02:32

goal is I want you to fill that in this

02:34

spot right here here's our second 15

02:36

seconds so we're gonna get down into

02:38

this stretch and hold for 15 seconds I'm

02:42

sitting down and back and pulling my

02:46

right arm kind of up and away my left

02:48

hand

02:49

anchors my right wrist there's your

02:51

second 15 seconds five-second break and

02:54

one more time this is a great we call

02:57

this an inferior capsule stretch it gets

03:00

tight on everybody this is a great way

03:02

to stretch that out so this is my third

03:05

15 second hold and then we're gonna jump

03:10

into an internal rotation stretch so

03:13

this sleeper stretch is number two get

03:16

into this position and now I'm just

03:17

gonna apply some gentle pressure to the

03:20

back of my wrist pushing my hand down in

03:23

this position right here honestly this

03:25

is the one that made the world of

03:26

difference in treating my shoulder pain

03:29

and discomfort so there's our first 15

03:31

seconds keep your shoulder blade touch

03:33

down so tuck your shoulder blade down

03:35

your elbow comes out your elbow stays at

03:37

a 90 degree angle as you're getting into

03:41

that position right there just a gentle

03:43

pressure with my left hand on the back

03:46

of my right wrist until a comfortable

03:49

stretch is felt there's my second 15

03:52

seconds five-second break and then third

03:55

15 seconds I feel that one a lot in the

03:58

back of my shoulder a little bit in the

04:00

top of my shoulder those are the areas

04:02

that were going for this is my last 15

04:05

seconds on this internal rotation

04:07

stretch this is this is stretching all

04:10

the external rotators in your shoulder

04:13

okay

04:16

we're in two stretches in the doorway

04:18

first one is a low doorway stretch get

04:22

into this position right here in my

04:24

hands are anchored in the door back

04:25

behind me chest is high and I'm leaning

04:28

onto my front foot right there in that

04:31

position that's the first one let's do

04:33

let's do two more of those the goal here

04:37

and I especially felt this one you give

04:39

this one a lot in your biceps tendon you

04:41

get this one a lot in your superior

04:44

shoulder kind of right where that

04:46

rotator cuff attaches if you've got a

04:49

lot of pain that you experience there's

04:51

our second fifteen seconds one more time

04:54

looks just like this if you've got a lot

04:56

of pain and again I give a lot of pain

04:58

from just a bench pressing too heavy too

05:01

much too regularly I was working really

05:03

hard at increasing weight on the bench

05:05

press that's what led to a lot of the

05:07

anterior shoulder pain that I was

05:09

experiencing this is a great stretch for

05:11

that it gets that chest kind of the PEC

05:13

tendon as well next let's move into a

05:16

doorway stretch that's more for the

05:18

rotator cuff so a high doorway stretch

05:21

with some external rotation is what

05:24

we're going to call this one position is

05:26

very close to the same or in a little

05:28

four three two one more segment just

05:30

like that my forearms are on the

05:32

doorframe are the whole forearms my

05:35

elbows are just a little bit lower than

05:36

shoulder height and then I'm just trying

05:39

to lean my head forward lean my whole

05:42

torso and my whole body forward to

05:45

stretch out that shoulder

05:46

I feel that all through my chest

05:48

especially through my tech tendons but

05:50

then I'm also getting into this

05:52

externally rotated position to stretch

05:55

my tight internal rotators and so this

05:57

is my last one right here looks just

06:00

like that we're coming we're coming hard

06:02

and fast you guys I don't know I don't

06:03

ever die don't ever explain my way

06:05

through these so I hope that we're

06:07

hitting on the points that we need to

06:08

hit on I hope that these help you to

06:10

feel better there's my third fifteen

06:12

seconds right there next we're gonna do

06:15

posterior shoulder stretch my right arm

06:17

goes right across my body left hand

06:19

grabs my right elbow and I'm pulling in

06:21

that direction right there I'm gonna

06:23

hold that one comfortably for 15 seconds

06:27

three two and one and there the left you

06:31

should feel that on the right along the

06:32

back of the shoulder this is for that

06:34

posterior capsule part of your shoulder

06:38

that gets tightened a lot of people it's

06:39

that posterior and inferior capsule they

06:42

get tight on a lot of people this is my

06:45

second 15 seconds and really affects the

06:47

mechanics in the shoulder as I'm holding

06:50

this there's two and then we've got one

06:53

more and so when we run through these so

06:56

we stretched the bottom part of the

06:58

shoulder we stretched the inside and the

07:00

outside this is kind of a back part of

07:02

the shoulder the last one that I'm going

07:05

to run you guys through is going to be

07:06

for the top of the shoulder three two

07:09

one and now to do that I've got this big

07:11

heavy table what I'm going to do is hook

07:14

my hand right underneath it and then

07:16

just try to spin so I'm trying to

07:19

actually kind of stand up lean away from

07:21

the table slightly I want to feel a

07:23

stretch basically from the base of my

07:26

skull through the top of my shoulder all

07:28

the way down to about right there is

07:30

where I get that one there's your first

07:32

15 seconds and then honestly with this

07:34

one I'll even kind of need around a

07:36

little bit with it so I'll kind of get

07:37

into this position take a step forward

07:40

turn it into that position as you change

07:42

the angle of that pull you can kind of

07:45

change where you feel that in your

07:48

shoulder looks just like that there's my

07:51

second 15 seconds a lot of what I had

07:54

going on was impingement or

07:55

supraspinatus tendon itis and this

07:58

really helped to target that

08:01

supraspinatus that's your rotator cuff

08:03

muscle that comes over the top of your

08:05

shoulder and down really helped me to

08:08

really help me to target that area as I

08:11

stretched and as I pulled through there

08:13

I think I've street okay okay so I'm

08:16

getting the nod from my way

08:17

sorry hey you guys so there you have it

08:19

super simple six stretches that

08:22

hopefully help to improve your shoulder

08:24

mobility and decrease some of the pain

08:26

or discomfort that you might be

08:28

experiencing these were things that

08:30

absolutely helped me to help my shoulder

08:32

to feel better I hope that you find the

08:34

same experience with them go ahead and

08:37

let me know hit that thumbs up button

08:38

leave me a comment down below if you

08:39

like this video if you haven't

08:41

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08:44

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circle button right here if you want

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some more videos that will help you with

08:50

your shoulder pain here's two more of my

08:51

favorites right here on my channel and I

08:53

hope to see you again soon right here on

08:55

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肩痛缓解拉伸运动物理治疗健身指导健康生活运动恢复肩部拉伸锻炼技巧视频教程健康频道
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