Healthy Shoulder Your Way

By Benjamin Haldorsen

Do you have shoulder pain that prevents you from living the life you want? Does the pain affect your work, sleep, hobbies, or relationships? Are you frustrated and worried about the pain?

 

There's much you can do to help yourself get better. Everyone is different and requires an individual treatment plan. This book helps you find your way to a healthy shoulder.

Healthy Shoulder Your Way presents a 3-step solution for shoulder pain

In part 1 you'll learn:
- Shoulder anatomy
- Common causes of shoulder pain
- Who gets shoulder pain
- Three myths about shoulder pain

Part 2 and 3 prepare you for shoulder pain self-treatment and how to measure progress.

Part 4 gives you a three-step plan with shoulder and neck exercises.
Including:
- Eight tips to help you
- Step 1-3 exercise plan
- Body, mind, and breath
- Exercises for tense muscles
- Recommendations for physical activity
- How to sleep better
- Motivation
- Five characteristics of a good physiotherapist
- Frozen shoulder

Start treating your shoulder pain right now.

• Language: English
• Publisher: SkulderHelse
• Release date: Apr 18, 2023
• ISBN: 9788269326512

Book preview

Copyright © Benjamin Haldorsen

www.healthyshoulder.com

Original title: Frisk skulder – Din vei til mindre smerter og bedre livskvalitet

E-book version 1.0, 2023

ISBN 978-82-693265-1-2

Illustrations and cover design by Benjamin Haldorsen

Cover photo from Unsplash by Dusan Jovic

Introduction

Shoulder pain?

Do you have shoulder pain that prevents you from living the life you want?

Does the pain affect your work, sleep, hobbies, or relationships? Do you have trouble working on a computer or lifting heavy things? What about throwing a ball? Are you frustrated and worried about your shoulder pain?

It may be the first time you experience shoulder pain, or it may be a recurring problem. You may have pain in one shoulder or both.

Is your life stressful? Do you suffer from other illnesses or ailments?

Healthy shoulder your way

Do you wonder what to do to get a healthy shoulder? Should you wait and see if the pain goes away, or should you see a physician, physiotherapist, or other health care professional?

There are many treatment options for shoulder pain, but which one can help you? Have you tried treatment but didn’t get as well as you wanted? Have you become pain-free, but the pain returns when you work or exercise?

For over 15 years, I’ve worked as a physiotherapist and helped people with shoulder problems live healthier with less pain. Many patients can do a lot themselves to get a healthy shoulder, but they need to know what to do and how. I help them set up a plan to achieve their goals: throw a ball hard and far, play with their kids, lift heavy things, or work on the computer without pain getting in the way.

This book contains information and advice I share with my patients – about what you can do to help your shoulder get better.

Each person with shoulder pain is different and needs treatment tailored to their needs. This book helps you find your way to a healthy shoulder.

Shoulder pain

Know your shoulder

You challenge your shoulder when you carry, push, pull, or lift. A well-functioning shoulder is essential for many everyday movements and activities. A painful shoulder can impact your quality of life.

Knowledge of the anatomy and function of the shoulder is the basis for understanding shoulder pain. It also helps you understand what you can do to get a healthy shoulder.

If this anatomy lecture becomes too much to digest, skip to the next chapter and return later.

Bones and joints

The shoulder consists of three skeletal parts: the upper arm bone (humerus), the shoulder blade (scapula), and the collarbone (clavicula).

Skeletal parts are attached together in joints. A joint capsule holds the joint surfaces in place. The joint surfaces are covered with cartilage, which makes them slide easier against each other. Synovial fluid lubricates and nourishes the joint.

The shoulder has four joints:

The sternoclavicular joint is the junction between the sternum and collarbone.

The acromioclavicular joint is the connection between the collarbone and the shoulder blade.

The glenohumeral jointis the connection between