Tight shoulder stretches pdf. Cross Arm Stretch Put involved hand on opposite shoulder.

Tight shoulder stretches pdf. Hold the stretch, then relax. Roll your shoulders back and squeeze your shoulder blades together to feel a moderate stretch across the front of your chest and shoulders. Relax and repeat. Stop if you feel discomfort. Patient Stretch and Exercise Guide Shoulders stretching should be done with slow and smooth motions. (Use a broomstick, cane, or golf club if needed to assist with this motion. A stick held in the therapist arm will help stretch your stiff shoulder without putting any extra pressure on your therapist arm. Sit or stand upright with one arm raised to shoulder height. Lean your body gently forward toward the corner until a stretch is felt. Keep your palms together at all times. Try not to lift your shoulders up. They can let the shoulder “thaw” and increase your arm and shoulder movement. Shoulder discomfort is often caused by muscle tension, poor posture, or repetitive movements. The following stretches can help decrease the tightness in your shoulder capsule. ) (You should not be using your shoulder muscles to move your arm in these two exercises). Tight tissues in the back of your shoulder push your arm bone (humerus) up into the top of the shoulder creating a pinch and irritating rotator cuff tissues. Shoulder Stretching Exercises Internal Rotation Behind-the-Back Stretch Place the hand of the affected arm behind your back at the waistline. . POSTERIOR SHOULDER STRETCHING Shoulder pain commonly is due to an unbalanced shoulder with tight tissues in the back of the shoulder. Exercises: We are giving you specific exercises for you and your therapist to work on to regain mobility Cross Arm Stretch Put involved hand on opposite shoulder. With your arms straight out in front of you, reach forward stretching your arms as far as you can. The basic program includes six directions of stretching. Note: Use a folded towel if you cannot interlock hands. Try these stretches to loosen a tense shoulders, minimize discomfort, and gain flexibility. You can also turn your body slightly away from your arm to stretch the muscles even more. Standing facing a corner or in a doorway, position the arms as illustrated with the elbows at shoulder level. Use your opposite hand or a stick to help lift the other hand toward the shoulder blade of the opposite shoulder. Stretching exercises for tight shoulder capsule These exercises should he carried out 3 - 5 times daily until your review with your Consultant, which is usually 4-6 weeks following injection. With your arms bent at the elbows, push back to bring your shoulder blades together at your back. Relax your shoulders as you lean forward, allowing your chest and shoulder muscles to stretch. Supine Forward Elevation Lying on your back, use your opposite arm to raise your affected arm overhead. Each of these gentle stretches needs to be held up to a count of 10. Regular stretching can help maintain flexibility, reduce strain, and lower the risk of shoulder discomfort. Use your other hand to pull the elbow across the body until you feel a good stretch on the back of your shoulder. Remember to warm up with gentle stretching before attempting these exercises. e1ncctp xt3 mml8g lg fsxb 7ahz qsbe 4xpx dgfed h5ezpt