00:00Hello, how are you?
00:02In today's video, I'm going to show you
00:03how to relieve that pain in your arm,
00:06on the side of your arm.
00:07That pain which is often related to shoulder problems,
00:10tendinitis, bursitis,
00:12or maybe for those who exercise a lot,
00:14are new to exercising, or do more intense workouts.
00:17Check out this question.
00:19Maria das Graças commented,
00:21Hi doctor, I'm having a lot of pain in my shoulder
00:23and in the muscles of my arm.
00:24And a lot of people think that this little pain here
00:27is muscular.
00:29Most of the time,
00:31it's not the muscle that's hurting, right?
00:34The muscle isn't the cause of the pain.
00:36The cause of the pain is a tissue called fascia.
00:38What?
00:39Maybe you've never heard of fascia,
00:41or you've heard of it but don't really know what it is.
00:46Today, I'm going to show you two exercises
00:48to relieve this pain by improving your fascia.
00:51So before the exercise, let me quickly explain
00:54what fascia is and what it's for,
00:56so you can understand how we're going to work.
00:58Deal?
00:59Come with me.
01:00To put it, simply, fascia is like a bag,
01:06a sack that covers every little part.
01:09Anyone who studies anatomy sees that the muscle
01:11has a layer that surrounds it, right?
01:14There's the epimysium, and even the muscle fibers have it too.
01:17The endomysium and the perimysium.
01:19The bone has the periosteum, which is a layer that covers the bone, the heart, the viscera, organs, there's the
01:25heart.
01:26For example, the heart has the pericarium.
01:29So every part of our body has this layer that surrounds it, and the name of this layer,
01:36which is connective tissue, is like a single sack that surrounds every little part of our body.
01:42That's the fascia.
01:44Now I understand, and the fascia serves to wrap, to cover each part of our body.
01:51It separates one part from another, so that one part slides over the other.
01:56That's why the fascia, our skin, slides over the muscles.
02:01That's why when we get a massage, for example, the muscles are able to slide from side to side, you
02:05can move them.
02:08It's as if the muscles slide over each other and also slide over the bone.
02:14And we need that freedom of movement.
02:18Because it's also the fascia that carries blood flow and lymphatic flow, the fluid that moves freely in our bodies.
02:27And it also conducts nerves.
02:30And last but not least, we can feel our own fascia.
02:34That's why fascia can be the source of pain.
02:38And let me explain what we're going to do today, what exercises we're going to do today.
02:43Here, I want you to imagine that this is my arm.
02:46Look, just like that.
02:47Like Marcos Mion doing, we've arrived.
02:51So here we have, look, in black, the arm bone.
02:56We have the forearm bone.
02:57So it's like my arm doing this.
03:00We have the muscles in blue, the biceps, which is this muscle.
03:04Let me lift up here so you can see my biceps.
03:08The biceps are here in the front of the arm and the triceps are at the back of the arm.
03:13And we also have here, I drew in green the skin, just so we can have an idea, more or
03:18less, of where everything is.
03:21The fascia actually is not just one.
03:24There are a few different types, okay?
03:26There's the deep fascia, which is the fascia of the muscles.
03:31It separates the muscles from the rest.
03:37Here, for example, the biceps.
03:41And the triceps, actually it ends up being just one thing.
03:44But it works as if they were bags, separating one thing from the other.
03:53And we have the superficial fascia.
03:55It's a fascia that's closer to the skin, okay?
03:59It comes around here.
04:00Look, I'm going to draw it in purple.
04:02Now, my God, how colorful.
04:09It's like the connections between the skin itself and what's underneath, okay?
04:15And it's this superficial fascia, this fascia closer to the skin that I'm going to show you how to work
04:21on, how to improve right now.
04:22I want to teach you two exercises so you can relieve this arm pain right now.
04:29And remember, I've already made a video talking about pain that goes from the neck to the arm.
04:35I'm leaving it here in the card.
04:37Is it here or here?
04:38I never know.
04:39I'm leaving it here in the card for you.
04:41Afterwards, you can watch that video, which has other exercises that can also help improve this arm pain.
04:47Alright?
04:48So the first way to work on this superficial fascia.
04:51I'm going to roll up my shirt sleeve again.
04:57Man, the king is all tattooed.
04:59How is that possible?
05:00Let's go.
05:00What are you going to do?
05:01The first exercise is simply as if you were separating the skin from the muscles.
05:07Okay?
05:07Right?
05:08You're going to hold the skin, look, of your arm like this.
05:13Look, it's not a C.
05:14You're not going to squeeze.
05:16You're just going to place your hand on your arm, push outward.
05:19The hand doesn't slide.
05:21I'm not caressing, okay?
05:23Place it and push the skin outward.
05:26Release, place it.
05:27Pull the skin inward.
05:30Outward, inward.
05:31You'll start at the elbow and move up to the shoulder as far as you can go.
05:36Okay?
05:38It's not supposed to cause pain.
05:40Try to go only as far as it feels comfortable.
05:42You see, I'm already going down.
05:45We're going to go up and down this path three times.
05:48So let's go.
05:48We've done the first one.
05:51Let's go up here and do the second one.
05:52You can do it with me.
05:54Isn't the goal to help you?
05:57And also remember, if you have any questions about arms or any other part of the body, leave them here
06:02in the comments.
06:04After all, these are the questions I answer here in the videos.
06:09So, if you want me to answer your question, please leave it in the comments.
06:14And don't miss out.
06:16There are a lot of people who ask questions.
06:17I record a video answering the question, helping the person.
06:21And the person doesn't watch it because they're not subscribed to the channel.
06:25So subscribe, turn on the bell and enable all notifications.
06:29Because then YouTube notifies you.
06:31Every time I upload and every time I answer a question, YouTube notifies you and it will let you know
06:35when I answer yours.
06:37Alright?
06:38Let's go.
06:39This first exercise already improves circulation and loosens up the superficial fascia of the arm.
06:47And if you're in pain, you should already feel the difference.
06:51It should have improved a little.
06:52You can even leave in the comments which of the two exercises will help you more.
06:58If it's the first one we just did or the second one we're about to do.
07:02Remember when I told you about the relationship between the skin and the muscles, the muscles underneath?
07:08So we're going to work specifically on that relationship between the skin and the biceps and triceps, the arm muscles.
07:16For that you're going to do the following.
07:18Eli.
07:19Look.
07:20Just like I pulled the sleeve of my shirt up here, we're going to try to pull the skin.
07:25Let's start with the front part of the arm on the bicep.
07:29Place your hand near the elbow.
07:31Pull the skin up as if you were lifting the sleeve of your shirt.
07:34Like this.
07:36Pull the skin up and you're going to do five movements with your arm.
07:40Stretch and bend.
07:42Two.
07:43Three.
07:45Four.
07:47Five.
07:48Move up the space of one hand.
07:50Pull the skin.
07:51Hold it.
07:52Don't let it go.
07:53Again.
07:54Two.
07:55Two.
07:56Three.
07:57Four.
07:58Five.
08:00VU.
08:00If there's still room, if you can, place your hand higher.
08:04Pull the skin.
08:05Again.
08:07Five movements.
08:09You'll notice that there's a sensation of pulling the skin.
08:12Stretching the skin when you move.
08:14But there's also a feeling that it's stretching more on the inside as well.
08:18And it's this sensation of stretching on the inside that shows we're working, moving and improving the fascia.
08:25In other words, we're controlling the pain that comes from the fascia.
08:29Isn't that cool?
08:31Yes.
08:32Many cases of tendonitis, like biceps tendon tendonitis, supraspinous tendonitis, and bursitis, come from changes in this fascia.
08:41So, many times you take medicine, do physical therapy, get treatment, get injections, and it seems like the pain always
08:48comes back.
08:49That's because the fascia still has issues.
08:52And here you're learning how to get better.
08:55Cool.
08:57The other part of the second exercise is to work on the relationship between the skin and the muscles at
09:01the back of the arm, with the triceps.
09:04We'll do something similar.
09:06Place your hand near the elbow and pull the skin.
09:09One.
09:11Two.
09:12Three.
09:12Four.
09:13Five.
09:14Five.
09:14Move up the space of one hand, pull the skin.
09:19Two.
09:20Three.
09:21Four.
09:22Five.
09:23If it fits, stick it, pull.
09:28Two.
09:29Three.
09:29Four.
09:30Five.
09:32So now, you're going to observe what relieved your pain the most.
09:36Whether it was the first rotation exercise or the second exercise.
09:41The one for the biceps and triceps with movement.
09:44Alright?
09:44The muscle.
09:46Let us know in the comments if this helped.
09:48By the way, when you try it, if you're still feeling that discomfort when you raise your arm,
09:53I recorded a video where I talk about and show how to recover the movement to reduce that pain when
09:59lifting your arm.
10:00Alright?
10:01I'll leave it here in the cards.
10:03I don't know if it's here or here.
10:04I never know, guys.
10:08And if this video helped you, if you learned something new, hit the like button.
10:12Give it a thumbs up here.
10:13And your like helps you.
10:15Because YouTube understands that the video helped you and will show you more videos like this that can help you.
10:22Your like helps other people.
10:24Because YouTube understands that this video helped you and can help others.
10:27So it shows it to more people.
10:31And your like also helps our channel grow.
10:33Look, everyone wins.
10:35And I want you to understand that this channel is ours.
10:38So use these tips, these exercises, this video, and all the others here on the channel to help the people
10:44you care about.
10:45Your family, your mother, your father, your brother who lives far away.
10:50So make the most of the tips we give here on the channel to help these people.
10:55And this video you're seeing up here, I let YouTube choose the video that can help you the most.
11:00So how about finding out?
11:02Down here I have a playlist about arm pain.
11:05Several videos that can help you and everyone around you.
11:10That's it for now.
11:11Big hugs.
11:12And see you next time.
11:13See you soon.
11:14See you next time.
11:14See you next time.
