Sprained shoulder, please show me some basic Physical Therapy exercises.

[CoolStuff]

i had shoulder problems for a long time, on and off for about a year my should would have a weird hurting feeling (you know like right before you're about to crack a knuckle and it just won't crack) whenever I grabbed even really light objects. One morning I woke up with it and at the kitchen table my neck cracked and it was fine. It's been fine for at least a year now.

Tonight I was lifting and carrying music equipment. I dropped about 5 pounds worth of equipment because I slipped on a rolling cart and fell from the rolling cart down below the sidewalk, dropping the equipment after I took it down with me. My right shoulder is fairly bad. The range of motion is pretty decent, doesn't hurt too much, but just in general I have that painful you have when a joint is about to crack (like knuckles), but this doesn't feel like it's actually gonna crack.

I doubt it's dislocated heavily because I would be in a lotta pain, but I have a feeling my shoulder problem is gonna come back for many months again. I'm icing it now and might use a heat pad. I would like to know if anyone can send me basic PT exercises to strengthen my spine (and shoulder). I used to have some from a physical therapist but I don't have it anymore. Also this is less important now, but how do you do situps with only your abs and no back/spine movement? other than that I just need exercises to strengthen my shoulder and spine.

Thanks.

[cdn2wheeler]

Sounds like you might have an a/c shoulder separation. Only way to tell for sure is to get some x-rays. Don't do any therapy before you get it x-rayed because you might make things worse. *voice of experience*

[qiflow]

I've gotta second that. Shoulders are pretty complicated as you probably know and you need a proper diagnosis from someone who knows what they are doing. Go to the best orthopedic doctor you can.

[CoolStuff]

I rather not see a doctor, and I don't really like my primary too much. I do know an orthopedic doctor who solved a neck problem I had a while ago in 10 minutes, while every other doctor didn't help. (I didn't even find him through my primary, my primary suggested an ortho who was one of those "i'm-so-important" ****s who go into their office in one city for 2 days, go to the beach house for the rest of the week, come back and keep charging 1K for a checkup. i found the ortho who helped me in the same building, and gave me an appointment in an hour, which was even faster than I wanted it, I had to tell them to wait for another hour.). I'll consider it.

Last night I iced it, did a few physical therapy exercises, and this morning it was a LOT better. Today, I did some light lifting of equipment. My lower back hurt, but it got a lot better throughout today. The shoulder has been getting better and better (I can do wider and wider circles). The exercises I'm doing are shoulder rolling (shrugging), arm circles (both directions, steadily increasing how wide the circle is), and just a basic arm stretch behind my back.

I just tried doing some pushups, it doesn't hurt, but I only did a few.

[Amadeus]

Read Silva Mind Control Method by Jose Silva that uses mediation to heal your body and others. Very easy read and you'll know what to do in minutes. It really does work. I've used it for all kinds of things on my body.