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Seated Cervical Sidebending Stretch. Setup. Begin sitting in an upright position with your feet flat on the floor. Movement. Gently draw your chin in, while keeping your . eyes fixed on something in front of you. Tip. Make sure that you do not look down as you do this exercise, or bend your neck forward. Setup. Begin in a standing upright ...
Shoulder Stretching Exercises Internal Rotation Behind-the-Back Stretch Place the hand of the affected arm behind your back at the waistline. Use your opposite hand or a stick to help lift the other hand toward the shoulder blade of the opposite shoulder. Standing Neutral External Rotation Hold a door handle or frame with the hand of the involved
This strengthening and stretching program will help lessen your pain, and get you stronger and more flexible, so you can do the activities you enjoy with less pain and effort.
This shoulder rehabilitation program focuses on strengthening the muscles that support your shoulder to help keep your shoulder joint stable, relieve pain and prevent further injury.
This exercise can help you recognise your own levels of muscle tension in your upper body and neck. It can be done anywhere you can find a chair and only takes a couple of minutes. Try it at the computer or before you set off in the car. Before you start check that...
Taking painkillers before you exercise can help you stay active without causing extra pain. Stand in a doorway with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold for 15–30 seconds. Repeat three times.
1. Keeping shoulders low, look straight ahead. 2. Move head sideways, trying to touch ear toward left shoulder. 3. Hold ear near shoulder so that you feel a stretch on the opposite side of your neck. 4. Hold for five seconds. 5. Repeat ten times. 6. Repeat on other side, moving head toward right shoulder. 7. Hold for five seconds. 8. Repeat ten ...
