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DAILY EXERCISE PROGRAM FOR YOUR BACK: SHOULDER FLEXIBILITY EXERCISES
These exercises will increase the flexibility of the shoulders and arms. Increasing the number of exercises can increase the strength of the arms.
Shoulder External Rotation
These exercises increase the motion you use to comb your hair. You may sit, stand, or lie down to do these exercises.
Clasp your hands behind your head. Pull your elbows together until they are as close as possible in front of your chin. Separate the elbows to the side as much as possible.
Repeat this, gradually increasing to five, then more, up to 20 repetitions. You may repeat these movements two or three times daily.
Shoulder Internal Rotation
These exercises increase the flexibility of the shoulders. Using the same motions women use to fasten a bra in the back or men use to put a wallet in a back pocket, move your arms. This exercise is best done standing and is often done in the shower using a washcloth to wash the upper back and a towel to dry it.
Put your head behind your back, and then put the other hand behind your back and cross the wrists as shown in the picture. Return the hands to rest at your side.
Repeat this, gradually increasing to five, then more, up to 20 repetitions. Repeat twice daily.
Shoulder flexion begins with holding both arms down at your sides. Raise the left arm straight up and reach overhead toward the ceiling. Now do the same with the right arm. Continue this motion as you alternate left-right-left-right. Repeat this sequence, gradually increasing to five, then more, then up to 20 repetitions, and repeat the exercise twice daily.
Shoulder Abduction
Shoulder abduction involves raising the arms straight out, away from your side, then raising each arm overhead toward the ceiling and up above your head. Do this with your palm up or palm down.
If this exercise is painful while sitting or standing, do it using a stick (a broom handle will do) while lying on your bed. As you raise your arms, hold the stick with both hands and keep the arms straight, up over your head as far as possible. The strength of the less painful arm will help the painful arm move more easily.
Repeat this exercise, gradually increasing to five, then more, up to 20 repetitions two or three times a day.
This exercise continues as you raise your arms out to the side, one at a time, and then slowly make big circles.
Repeat this exercise, gradually increasing to five, then more, up to 20 repetitions two or three times a day.
Shoulder Girdle Rotation
This exercise can be done in a sitting or standing position and is fun to do during the day to relieve neck and shoulder tension and maintain shoulder girdle flexibility.
Roll shoulders in a forward circle, raising the shoulders j toward the ears in a shrugging motion. Roll shoulders back and chest out as in a military stance. Lower the shoulders and bring the shoulders forward. Think of the movement as a simple shoulder roll in a circle. Now reverse the process, rolling your shoulder girdle in a backward circle.
Repeat this exercise, gradually increasing to five, then more, up to 20 repetitions two or three times a day if possible.
*36/135/5*
