If you deal with mild pain or discomfort in a particular area of your body, you might have become resigned to just having to live with.
But this isn’t always the case and getting an in-person diagnosis from a qualified practitioner can make a world of difference.
Pilates instructor Rebecca Dadoun dealt with a lingering pain in her arm for years before she did anything about it. But she’s now completely pain-free, thanks to following a simple exercise programme.
“I had pain in my deltoid that I was convinced was caused by injuring my arm,” she tells Fit&Well. “But when I went to physio, it turned out to be caused by tightness in my shoulders and my upper back.”
Consulting a physical therapist about your pain is always the best idea because, like Dadoun, you might find that it’s being caused by something completely unexpected.
Often, the root cause is a lack of mobility in a particular area. Exercises that stretch and strengthen those muscles and joints in that area can therefore reduce pain.
This is what Dadoun found, and between five to 10 minutes of movement everyday helped her get rid of the niggle for good.
Even though the pain is gone, she still tries to do these exercises regularly. “If I neglect these exercises, the pain comes back,” she says.
But five to 10 minutes a day for a pain-free life is a small price to pay, right?
Rebecca Dadoun’s rehab routine for arm pain
The exercises that are right for you will depend on a professional diagnosis of the root cause, so it's best to consult a physical therapist in person.
However, Dadoun has shared the three movements that have helped her deal with tightness in her shoulders and upper back.
They are all movements you’ll find in modern Pilates classes, so as long as you can complete them without pain, they’ll help to keep the muscles in your shoulders and upper back strong and mobile.
1. Scapular press
Reps: 8
- Get on your hands and knees with your hands directly underneath your shoulders and knees directly underneath your hips.
- Keeping your arms straight throughout, squeeze your shoulder blades together.
- Again, keeping your arms straight, push the floor away and spread your shoulder blades apart.
- Move slowly between these two positions. Count one rep when you’ve flowed through both positions.
2. Cat-cow
Reps: 8
- Get on your hands and knees with your hands directly underneath your shoulders and knees directly underneath your hips.
- Arch your back, and lift your tailbone and your chin.
- Round your back, and tuck your chin and tailbone under.
- Move slowly between these two positions. Count one rep when you’ve flowed through both positions.
3. Dart
Reps: 8
- Lie face down with your arms by your sides and your palms facing.
- Lift your chest and arms slightly off the floor, keeping your legs in contact with the floor.
- Hold for a couple of seconds then slowly lower.
- Hold a 1kg weight in each hand to increase the challenge.
