00:05Hello, how are you? I'm Dr. Alexandre Motta, a physical therapist, osteopath, and author of
00:09the book, Secrets of the Spine, Pain-Free. Let me ask you something. Do you have shoulder pain,
00:14pain in your arms? Do you know anyone who does? So stay tuned, because in this video,
00:19I'm going to teach you how to relieve shoulder and arm pain in just three minutes. Usually,
00:25people who have some problem in the shoulder, whether it's bursitis or tendinitis,
00:29have a common complaint, which is pain in the shoulder joint that sometimes goes
00:33down the arm. And this pain usually stays with these people for a long time. This
00:39pain usually affects people who do a lot of manual work, like hairdressers, teachers,
00:44or even those who work with almost no shoulder movement, like people who work
00:48on the computer typing. The movement is all in the wrist, hands, and arms, not in the
00:53shoulders, so let's go. The first thing you're going to do is find a table or
00:58something you can rest your arm on, so your arm can be really relaxed. Second
01:03thing, you're going to slide the skin over the muscles. How does that work? You do
01:08this with your hand open, place it on your shoulder, and slide it from one side to
01:13the other. Notice that the hand slides over the skin. Only at the end of the
01:18movement does the skin slide over the muscles and tendons. And you do this going
01:23down to the elbow, then back up again. Repeat this movement, three times down and up is one.
01:29Repeat it three times. The second movement is similar, but instead of sliding the skin
01:35over the muscles, you will try to grab the skin along with the muscles and lift them.
01:40Move it to one side, hold for ten seconds, then move it to the other side, holding for
01:45ten seconds like this. Start at the top of the shoulder, press, grab the muscle as if
01:51you were going to lift your arm and move it back. Hold for ten seconds and bring it
02:01forward. Another ten seconds and go down to the elbow. Lower your hand a little, grab
02:11the skin and muscles, lift them up, move them back, hold for ten seconds and then
02:17forward. Hold for ten seconds and keep going down, doing this until you reach
02:21the elbow. Remember, if there's a sore spot, you should pull the muscle upward and
02:27hold it in that position until the pain eases. And finally, you're going to do
02:32something similar with the trapezius muscle, which is this muscle here on the
02:36shoulder. With the same open grip, you're going to pull the trapezius muscle
02:41upward. And push it back, count to ten, push it forward and count to ten. This
02:50muscle, because it's a large and very powerful muscle, is usually related to
02:55emotional issues like stress and anxiety. You will need to repeat this movement a
03:00few times. I suggest you do this movement on the trapezius muscle three to five
03:05times. After these movements, after these three exercises, you will feel your arm much
03:10lighter, even if you don't have any pain or any complaints in your shoulder or arm.
03:15And just to give a quick summary, there are three movements you learned in this
03:19video. The first one is sliding the skin over the muscles. Start at the shoulder, go
03:26down to the elbow and return to the shoulder. Repeat three times, then try to
03:31pull the muscle upward. And hold ten seconds pushing it backward, ten seconds
03:38pushing it forward and move your hand down to the elbow. And the last exercise, the
03:44last movement, is to do the same movement you did with your arm. For the trapezius
03:49muscle, I recommend that you repeat this three to five times, since it's a powerful
03:54muscle and closely related to emotional issues.
03:58Alexandra, how many times do I need to do this? You can and should do this. Whenever
04:02you feel the need, whenever you feel any discomfort or pain, you should do these
04:07three exercises, which are extremely quick and simple, but provide real relief for
04:13the whole shoulder and arm area. So, did you like this video? If you're watching me on
04:18Facebook, give it a like below. Follow my page on Facebook, Dr. Alexandre Mota, so you can
04:24receive and keep up. Every week, I'll post two videos like this, bringing practical and simple
04:30tips on how you can reduce your pain and have a better quality of life. Leave a comment
04:36down below about what you felt, if your arm felt lighter, if your pain decreased or not.
04:41Tag someone you know has shoulder pain and complains about it. If you're watching me
04:46on YouTube, give it a thumbs up, subscribe to my channel and you'll also be the first
04:51to get all the videos I post here. And one last tip, I'll leave the link in the description
04:56of this video for you to sign up for my VIP list. Or, if you prefer, visit our page,
05:04segredosdakalunasemdor.com.br. That's it for now. A big hug and see you in the next video.
