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3 Αυγ 2021 · Shoulder exercises and education for patients rehabilitation. Includes a downloadable and printable PDF. Visual demonstrations for improved patient outcomes.
Shrug your shoulders, bringing them up towards your ears. Lower your shoulders and repeat. Roll your shoulders forward in a circle. Then, roll your shoulders backwards in a circle. Relax and repeat. With your arms bent at the elbows, push back to bring your shoulder blades together at your back. Try not to lift your shoulders up. Relax and repeat.
Use one hand to tilt your head sideways, pulling your ear toward one shoulder until you feel a stretch in the opposite side of your neck, and hold. Make sure to keep your back straight and do not let your head rotate, or bend forward or backward. Begin sitting upright in a chair, grasping the edge with one hand.
Extend your arms out and up to about shoulder height, bent at elbows with palms pointing up. Squeeze your shoulder blades together. You should feel a stretch along your chest and the front of your shoulders. Hold for 5 seconds. Repeat 5 times. If you feel sharp pain, ease off until you feel only mild tension. If
Relieve neck pain from poor posture and routine work with stretches and exercises provided by Marshfield Clinic. Complete one exercise or stretch 2 to 3 times each hour.
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.
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
