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Shoulder Exercises & Stretches
Posted on Friday, October 28 @ 14:05:09 MSD
Topic: Home Gym | Shoulder Exercises Do each exercise 50 times, three times a day. Take a couple minutes between exercises, if you wish. They should all be pain-free.
Pendulum Swings
- Let arms hang naturally.
- Form slow deliberate clockwise circles, starting with small rotations and growing to wide circles.
- Repeat in counter-clockwise motion.
Saw
- Bend elbow slightly and hold forearm parallel to floor.
- Move arm back and forth, as if sawing.
- Start slowly and progress to full swinging motion.
Shoulder shrugs
- Raise shoulders toward ears while keeping arms at sides.
- Move shoulders backwards in slow, deliberate circles.
- Repeat with foreward motion.
- Add one- to three-pound weights if you can complete exercise three times a day with no pain.
Shoulder Stretches
Hold each stretch for 10 to 15 seconds and repeat two or three times.
Tricep Stretch
- Cross right arm over chest.
- Pull right elbow with left hand.
- Repeat on other side.
Overhead Tricep Stretch
- Raise right arm.
- Pull right elbow with left hand.
- Repeat on other side.
Pectoral/Deltoid Stretch
- Keeping chest out and chin in, lift arms behind you until you feel stretch in arms, shoulder or chest.
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