October 16, 2017

Why doesn't my shoulder feel better?

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.