00:00How to relieve pain from phone use, especially on the right side.
00:04I'm shocked. Shocked. My God.
00:09Rafaela commented, Doctor, how to relieve pain from phone use that starts in the shoulder blade area,
00:16mainly on the right side, the dominant side.
00:20Rafaela, when we talk about pain from phone use, from reading for too long,
00:26holding a book for too long, working on the computer for too long,
00:29we have two problems, so to speak.
00:32The first problem is that you spend too much time in the same position,
00:37and we need to move our joints so as not to overload ligaments to nourish the cartilage
00:43and to prevent wear and tear.
00:45And at the same time, spending a lot of time focused on one thing,
00:49we tend to build up tension in certain muscles.
00:52And yes, generally, we build up more tension on our dominant side,
00:57which is the side where we make the most careful movements,
01:01the movements that require greater tension and precision.
01:05I can suggest an exercise that will do a lot of things at the same time.
01:11You know, it's an exercise where we stretch,
01:14an exercise where we mobilize the joints.
01:16There's a truck passing by there.
01:18And it's also an exercise where we build strength, all of that at once.
01:22So I want to do this exercise together with you.
01:26Let's head back to the chair.
01:27For this one, I'll turn sideways so it's easier for you to understand.
01:31We're going to need the back of the chair.
01:33So try to use a chair that has a high back or as close to that as possible.
01:38As close to the shoulders as possible.
01:41Sit up nicely and tall.
01:43Rest your back against the chair.
01:44This sensation is important because I don't want you to drop your shoulders
01:49or round your spine away from the chair.
01:52Now, relax your shoulders.
01:54Bring your hands together in prayer position.
01:56Lift them to about 90 degrees until your fingers point forward.
02:00And from here, without leaving the chair,
02:02you're going to push your hands forward.
02:04Look, slide, keeping your elbows straight.
02:07Slide.
02:08You can see that the shoulder, the shoulder blade slides forward.
02:12You feel a really nice stretch towards the thoracic spine,
02:17towards the ribs and the thoracic spine,
02:19from the shoulder to the thoracic spine.
02:22Hold it here for five seconds.
02:23Come back.
02:25And then you slide back.
02:26Look, without bending the elbow.
02:29Okay?
02:30Pull.
02:30Here, you'll feel that it's strengthening,
02:32that it's waking up the scapular muscles.
02:34Just be careful not to let the shoulder rise.
02:37Try to keep your shoulder relaxed.
02:39And down.
02:39Also, five seconds.
02:42And come back.
02:44You're going to repeat this five to ten times on each side.
02:48Then, you're going to raise it a little higher
02:51until you're pointing at the corner of the wall,
02:53up there, between where the wall meets the ceiling.
02:57Go slowly until you point toward where the wall meets the ceiling.
03:01And here, again, without moving away from the chair,
03:05slide forward.
03:06Hold for five seconds.
03:08Now, you feel the stretch going down to your lower back.
03:10Can you see it?
03:11Yeah?
03:12Down to the lower back.
03:13Look at that.
03:14Hold for five seconds.
03:15You come back.
03:17And slide backward.
03:19Then, you also feel other muscles waking up,
03:22including the latissimus dosi,
03:24the big muscle that connects the shoulder
03:26to the lumbar spine, pelvis, sacrum, and come back.
03:30Also, five to ten times on each side.
03:33If you get tired, take as many breaks as you need.
03:37This is that.
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