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Exercises and Stretches — Shoulder

Cross Over Shoulder Stretch

Posted by Judith Winer on

    Technique: Stand with your knees slightly bent. Cross your arms and bend down to grab the back of your knees Rise upwards slowly until you feel tension in your upper back and shoulders   Primary muscles: Trapezius. Rhomboids. Latissimus Dorsi. Secondary muscles: Teres minor.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: Keep your shoulders parallel to the ground and avoid twisting or turning sideways.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly      ...

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Reaching-Up Shoulder Stretch

Posted by Judith Winer on

    Technique: • Place one hand behind your back • Move it up and try to reach between your shoulder blades   Primary muscles: Supraspinatus. Infraspinatus. Secondary muscles: Pectoralis major. Teres minor. Anterior deltoid. Coracobrachialis.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: The rotator cuff muscles of the shoulder are often very tight. Perform this stretch very slowly and with extreme caution.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Wrap Around Shoulder Stretch

Posted by Judith Winer on

      Technique: Stand upright Wrap your arms around your shoulders as if hugging yourself Pull your shoulders back   Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Infraspinatus. Teres minor.   Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: Perform the stretch slowly, especially when pulling your shoulders.                 EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Shoulder Retraction

Posted by Judith Winer on

    This is another exercise for resetting your shoulder position and posture. The good thing about this exercise is that it can be done anywhere, and does not require any equipment:   Turn your hands palm outwards – slowly Try to squeeze your shoulder blades together, automatically bringing your shoulders backwards Keep your shoulders where they are but let the hands roll back into your sides Hold that position for 30 seconds Rest and repeat             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Shoulder Repositioning

Posted by Judith Winer on

Technique: Very slowly the muscles at the front of their chest should relax, allowing the shoulders to drop backwards, towards the floor. • When your shoulder has started to “defrost” in the second and third phase, you might be able to place the arms at 45 degree angle from the body. Turn the palms upwards if possible. You may not be able to get the hands flat for a while, but eventually you will. If necessary you can place a cushion on your abdomen and rest the hands there. • Gradually try to lower this cushion to a few towels...

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