[ocdwifeofsociopath]

Anybody know some good exercises for a shoulder that has been separated, tendons torn, and pulled all in one go, five years ago? My shoulder still "pops" when rotated and feels loose, constantly aches and is Full of knots. It also gives me a headache to a migraine if used too much or more than the other.

[NWgirl2013]

It sounds like we have a similar pain trigger area.
I find good relief from a TENS unit I got through PT. I also learned a trick to make the muscles relax; leaning on a corner of something, couch/wall/or whatever, pushing against the muscle until it gives. It hurts while you are doing it, but it works to reduce the pain once it relaxes. I learned that in PT too. The muscles will fatigue eventually and relearn the softer position.
I do long slow stretches every morning and evening, arms raised, pulling one wrist with your other hand while you slowing bend to the side; then switch sides. All very slow. I do yoga stretches too.
Also try lying on your bed face down with your head & shoulders hanging off the edge for a minute or two.
Don't you hate that crackly sound?! I can't stand it & now other people can hear it. Gross!
Have you tried Arnica Gel as a topical? I get some relief with that too. Mine is an ongoing project it seems. I just keep trying.
I hope some or any of this helps.

[ocdwifeofsociopath]

thanks, i'll definitely try all that. I wouldn't call it crackling, it's the tendons sliding and popping over eachother or whatever...makes me feel like I need to pop the shoulder into place. I tried a cream called traumeel, and it was a bit of a joke. i'm concerned about how loose my shoulder is. Is there a way to tighten the tendons back up without re-injury?

[NWgirl2013]

My doc said it would Never be the same, that it would always be more susceptible to popping out. The tendons going back...I dunno if that is possible. I believe with time it can feel better, and tightening up the surrounding muscles makes sense to me. They hold it all in place.
I was given those stretchy bands to do various exercises to do just that. Have you had any PT? If I can find the exercise sheets I can send them to you. There were lots of different ones. Would that help?

[ocdwifeofsociopath]

Originally Posted by NWgirl2013

My doc said it would Never be the same, that it would always be more susceptible to popping out. The tendons going back...I dunno if that is possible. I believe with time it can feel better, and tightening up the surrounding muscles makes sense to me. They hold it all in place.
I was given those stretchy bands to do various exercises to do just that. Have you had any PT? If I can find the exercise sheets I can send them to you. There were lots of different ones. Would that help?

would it be possible to post a link on here for the exercises? That would be much appreciated. I haven't had any PT.

[NWgirl2013]

I'll get on that.