DAILY EXERCISES THAT CAN HELP THE SHOULDERS
If you are looking to get started with some safe stretches that are commonly used to help improve your shoulder function, try the following exercises: Across-The-Chest Stretch This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Remember to stop if you feel increasing pain in your shoulder. Start by bringing your right arm up and across your chest with your hand gently resting on your left shoulder, or use your left hand to support your arm by the elbow. Use your left hand to gently press the right arm towards your chest until you feel a stretch in the right shoulder. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Chest Expansion / Posture Corrections This exercise promotes mobility of the upper back and range of motion in your shoulders. Slouching places the shoulder in a vulnerable position and makes you more susceptible to injury and pain. While standing, hold a strap or towel behind your back with both hands. With control, move your shoulder blades toward each other while lifting your chest/breast bone. Finish by lifting your chin slightly to the ceiling. Hold for 20-30 seconds and repeat 3–5 times. Doorway Shoulder Stretch This stretch opens your chest and strengthens your shoulders. Stand in a doorway with your elbows and arms forming a 90-degree angle. Step your right foot forward as you press your palms into the sides of the door frame. Lean forward and engage your core. Hold this position for up to 30 seconds. Repeat the stretch with your left foot forward. Do each side 2–3 times. If you are suffering from shoulder pain, don’t wait to find relief. Schedule an appointment with us at Physical Therapy Specialties, and we will help get you in the swing of things!
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