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Hello, I have been following this forum for quite some time and yet this is my first post. I know it's a little bit silly to ask for help in the first post, but now I am really looking for any kind of help. I am really sorry if this kind of posts are wrong. PROBLEM: Left scapula doesn't upwardly rotate correctly and thus, humerus only goes to 170°. Deltoid doesn't touch the ear. Also, I have a tight "something" between the upper trapezius and the clavicle, in the region closer to the humerus. I thought it was the levator scapulae, but it doesn't seem like it. That restriction makes my arm snap and crack every time I move it. There is no pain at all. The scapula is as well, lower than the right. BACKGROUND: Long time scoliosis and hipermobility but never really affected my strenght training. Had a head contusion (left side) a year ago. Had fully open shoulders before injury. Trying to "get rid of the tight muscle" to "train through the injury" made it worse and cause me pain in the rotator cuff muscles. Thus, I haven't done anything with my upper body in the last months. THINGS I TRIED I tried to fix it myself but I just made it worse. Went to a manual therapist who help me with the rotator cuff issues, but didn't do anything to the scapular faulty movement. I am going to a chiropractor 3 times per week. The scoliosis "may" what is causing my restrictions. So yes, my parents are spending a lot of money in something we don't really trust. Anyway, so far it has helped a bit. It feels really awkard, but I am feeling "better". My shoulder is still not "better". I should be doing "rehab work", but it feels weird to move my shoulder when the scapula is apparently out of place. I am uploading pictures of my back. Let me know if there's anything more I can provide. I have my x-rays as well. Please consider that I live in a third world country. It's not the USA, I can't simply "find a better PT". I am really glad that this kind of places exist in the internet. Looking forward for any help. Thanks you. Kinshiro.

Hi ! My name is Matthew and 3 weeks ago i had a wrist injury doctor said it is the injury of wrist ligament. I've been walking for about 3 weeks in wrist orthosis and soon i could start some light training. Here comes my question what king of exercises to start with after 3 weeks of no hand use? And what kind of exercises i can do to strenghten my wrists and prevent from these kind of injuries ? Thanks for help.