Reach one hand back to touch your shoulder blade.īring the other hand to the top of your elbow and gently pull your elbow straight back.ĭo not allow the hand that is behind your body to move inward. Sit with your feet and knees in line with your hips. Do not push this to the point of pain, just breathe and do what you can. Note : Do not be surprised if you have significantly different range of motion on one side versus the other, especially if you have had a shoulder injury in the past. This exercise promotes scapular rotation and will give you a major boost in shoulder flexibility. Hold for one minute, then switch sides and repeat. If you are not able to get your fingers to interlock, use a towel. Stand with your feet hip-width apart and pointed straight ahead.Īttempt to interlock your fingers behind your back. In other words, this will strengthen your shoulder and improve range of motion. This exercise activates the muscles responsible for scapular stabilization. Repeat 60 arm rotations, or do three sets of 20 with a rest in-between each set, if this exercise is difficult for you. Rotate your inside arm in and out from the shoulder without moving your hand or bending your elbow. (Your outside arm should be hanging at your side, and your stomach should be relaxed.)Īllow your shoulder blade to collapse in toward the midline of your body.Īlign your feet so they are straight and directly beneath your hips. Stand sideways to a wall and place your palm flat on the wall with your fingers spread wide, your elbow straight, and your wrist in line with your shoulder. Incorporate them into your regular routine, if you notice positive changes. For increased flexibility, less stiffness, freer and fuller range of motion, and less pain in your shoulders – try these three exercises daily for one week.
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