Exercises to manage shoulder pain

Door lean

door lean

Stand in a door way with both arms on the wall slightly above your head . Slowly lean forward until you feel a stretch in the front of your shoulder. Hold for 15-30 seconds. Repeat 3 times.

This exercise is not suitable if the shoulder is impingement.

 

Door Press (part 1)

door press 1

Stand in the doorway with your elbow bent at the right angle and the back of your wrist against the door frame. Try to push your arm outwards against the door frame. Hold for 5 seconds.

Do 3 sets of 10 repetitions on each side.

 

Door Press (part 2)

door press 2

Use your other arm and, still with your elbow at the right angle, push your palm towards the door frame. Hold for 5 seconds.

Do 3 sets of 10 repetitions on each side.

 

Pendulum Exercise

pendulum

Stand with your hand resting on a chair. Let your other arm hand down and try to swing it gently backwards and forwards and in a circular motion.

Repeat 5 times. Try 2-3 times a day.

 

Shoulder Stretch

shoulder strecth

Stand and raise your shoulders. Hold for 5 seconds. Squeeze your shoulder blades back and together and hold for 5 seconds.

Pull your shoulders downwards and hold for 5 seconds. Relax and repeat 10 times

 

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