1. Rest one arm on a surface. Hang the other arm loosely and swing (in control) forward and backward. Repeat moving our arm side to side and then in a circular motion in two different directions.
2. Stretch each arm in front of your chest (one at a time), using the other arm's hand to press it against you.
3.Passive Internal Rotation: Get a stick, like a broomstick, behind your back. Hold it with one hand in a loose fist to hold it behind you, while you pull with your other hand. Hold for 30 seconds. Relax for 30 seconds. Repeat with opposite hands. This is a passive stretch.
4. Passive External Rotation: Grasp the stick in front of you with loose fists. Have both arms bent. Keep the elbow of the arm you are stretching against the side of your body. Push the stick horizontally out with the fist of the other arm. Hold for 30 seconds. Relax for 30 seconds.
5. Lie on your side. (Use a pillow for your head if you'd like.) The hurt shoulder can be under you, arm bent. The forearm is vertical. With your other arm, push the affected arm down. You should feel a stretch in the back of your affected shoulder.
Information for this blog was obtained from the American Academy of Orthopaedic Surgeons.
The latest book, Musings, is available at: http://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product.
My other short story and poetry book Life, Work and Play, fitness book Pocket Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon. My other short story and poetry book Life, Work and Play, fitness book Pocket
Guide to Fitness (two versions and the anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.
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