Shoulder pain can result from participation in sports activities, strains due to lifting, or simply rotating the arm in a manner that results in inflammation of the muscles. Pilates can provide a simple means of easing shoulder pain, and can be performed quickly and in a number of settings.
Instructions
1. Prepare to perform what is known as wall pushups. Assume the typical Pilate stance of positioning the toes roughly two feet from the wall. Place both hands on the wall, with the fingers lined up with the shoulders of each arm. Keep the elbows close to the body while clenching the thighs and buttocks. Make sure the shoulders are relaxed and in a natural position.
2. Take in a deep breath and slowly lower the shoulders to the wall. Make sure to keep the elbows in during this movement. Allow the shoulders to hover just above the surface of the wall for a count of ten.
3. Exhale and slowly move the shoulders away from the wall. Return to the starting position, hold for a count of five, and then repeat the process. Try continuing the repetitions for at least twenty rounds, gradually building up more as the shoulder pain begins to respond to the technique.
4. If necessary, stop after ten repetitions and correct stance before continuing. Hands and toes have a tendency to shift position slightly when learning a new exercise routine.
Tags: from wall, Make sure