GIVE YOUR PAIN THE COLD SHOULDER! If you are looking to get started with some safe stretches that are used to help improve your shoulder function, try the following exercises: Across-the-chest stretch Hold for 20-30 seconds and repeat 3–5 times. Thread the needle
Start on your hands and knees. Lift your right hand toward the ceiling with your palm facing away from your body. Next, lower your right arm under your chest and reach across your body to the left side with your palm facing up. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Strengthening your shoulder muscles (i.e., rotator cuff and shoulder blade muscles) can also help support and stabilize your shoulder joint. Strength training can potentially decrease muscle imbalances and reduce the risk for shoulder injuries and shoulder pain. REQUEST AN APPOINTMENT AT CHOICE PHYSICAL THERAPY TODAY! Our team of physical therapists can help alleviate your shoulder pain and get your arm moving again. Call today and schedule your appointment!
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.
EXERCISE ESSENTIALS
TRY THIS EXERCISE TO STRETCH YOUR SHOULDERS
SHOULDER CIRCUMDUCTION Start by standing up straight. Place your fingertips on your shoulders with your elbows sticking straight out to your sides. Slowly begin making clockwise circles with your elbows without moving your fingers. Continue as directed and then switch directions. Repeat 3 sets of 10 reps each.
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