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Will do one or two of these exercises to start - 10 repetitions, 4-6 x per day. If full range of motion is obtained or can be done without pain, you may move on to the next exercise on the list.
Posture of the spine can affect the shoulders. This is especially true of the upper back or spine - in between the shoulder blades.
Try this: shoulder flexion while seated and slumped versus seated with excellent posture.
Also, shoulder flexion while standing slumped and standing with good posture. You will see why we emphasize the need for good posture.
Exercises
1. Shoulder extension - Booyah Stik. Also, may use your other arm, or use a counter or chair back.
2. Shoulder internal rotation. Put the affected arm (shoulder) behind your back and try to slide your hand up your back to assist; you may use a belt, Booyah Stik, or opposite arm.
3. Shoulder flexion in lying - hands clasped. Or use Booyah Stik.
4. Scrub the wall. Use a towel. Pain-free range.
5. Shoulder Flexion (Statue of Liberty Progressive) Booyah Stik
6. Tennis ball into trap, posterior deltoid, or latissimus dorsi; can get stiff, overstretched, and brittle. Roll tennis ball back and forth over muscle.
7. ADVANCED – The Chicken Wing is not to be done on loose, lax, or hypermobile shoulders. Also, it is not to be done on someone with osteoporosis.
Shoulder Hanging: Use a pull-up bar, beam, or hanging handles.
This is based on the work of Dr. Kirsch. You can try hanging before, after, or during our stretch program.
Shoulder Pain? The Solution & Prevention, Revised & Expanded by John W. Kirsch
See the full Stretching & More Fitness Program. Includes all videos and printable guide sheets.
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