Level 1 Lengthening/stretching shoulders
Take arms overhead to where the discomfort starts. Then push arms towards the ceiling, lower shoulders blades to the table and pinch scapulas together keeping elbows straight. Hold 5 seconds, return to starting position. Repeat 10 to 12 reps
Level 1 Lengthening/stretching shoulders
Take arms overhead to where the discomfort starts. Then push arms out and straighten elbows out and attempt to touch elbows to the table. Hold 5 seconds, return to starting position. Repeat 10 to 12 reps.
Level 1 Stretching shoulder rotators
Lying supine take arms out to the side with elbows bent to 90 deg take both hands overhead. Hold for 30 seconds. Rest bending arms on table. Repeat 10 reps.
Level 1 Stretching prone
Lying prone grasp golf club or pole pinch lower shoulder blades together, raise chest off table, push both arms towards legs, holding the position 5 to 10 seconds. Relax and repeat 10 reps.
Level 1 Stretching Shoulders on 4’s
On hands/knees slide the arms forward without increasing shoulder pain. Sit back onto the heels, stretching the shoulders.
Hold for 10 -15 sec. Return to original position on 4’s repeat 10 reps.
Level 1 Pectorals stretch in corner
Stand in corner of room, elbows bent to 90 degrees, with forearms flat on wall. Keep head up and push chest into the corner. Hold for 30 sec. Rest 10 seconds Repeat 3 reps.
Level 1 Pectoralis stretch in doorway
Elbows bend to 90 degrees forearms flat on wall. keep head up lean chest into doorway, walk forward for greater stretch. Hold 30 seconds Repeat 3 reps.
Level 1 Pectorals stretch arms behind back
Standing take both arms behind the back, hold club push arms and shoulders backward pinching the shoulder blades together . Breath out and pull the belly button to to the spine. Hold 20 seconds, relax breath in for 10 seconds. Repeat 6 reps
Level 1 Shoulder Stretching With Overhead Pulley
Shoulder Abduction: Pull down with right arm, slowly raising the left arm keeping it to the side in straight line with the shoulder. Goal to touch left ear or close to it with left arm. Hold for 10 seconds. Repeat 10 reps. Do not increase the shoulder pain. Breathing out during the stretch, breathing in when relaxing 10 seconds.
Shoulder Rotation: Stand directly under the overhead pulley. Take the left arm behind the back with back of hand against the spine, grasp the pulley. With the right hand grasp the pulley, slowly pull down stretching the left arm. Hold 10 seconds, repeat 10 reps. stop stretching the left arm when pain increases. Repeat with opposite arm. Breathing out during the stretch, breathing in during rest 10 seconds.
