Shoulder Guide for your ACHES and PAINS

Does you shoulder hurt every day? Try these stretches for your shoulder pain.

Shoulder Circles

• Let your arm hang loose and rotate clockwise for 10-15 seconds.
• Then rotate the opposite direction for 10 to 15 seconds.
• This can also be done while holding some light weight (5-10 pounds)

Internal and External Rotation Stretch

• Step 1: Stand next to a door way or wall. Place your elbow by your side, and turn in outward. Hold for 10-15 seconds.
• Step 2: Place your hand behind your back. Use the wall to push your elbow forward. Hold for 10-15 seconds.
• Repeat with both arms 3 times.

Abduction / Adduction Stretch

• Step 1: Move your arm across your body. Push with other hand until you feel a stretch in the back of your shoulder. Hold 10-15 seconds.
• Step 2: Stand next to a wall. With the thumb pointing up, use the wall to push your arm back to stretch your chest. Hold 10-15 seconds.
• Repeat with both arms 3 times.

Try to do these stretches every day and check back soon to get the shoulder strengthening exercises.