Shoulder Rotation Stretch

The shoulder rotation exercise stretches shoulder muscles.

  1. Lie on the floor with a pillow under your head, legs straight. If your back bothers you, place a rolled towel under your knees. Stretch your arms straight out to the side, on the floor. Your upper arms will remain on the floor throughout this exercise.


  2. Bend at the elbow so that your hands are pointing toward the ceiling.


  3. Let your arms slowly roll backwards from the elbow. Stop when you feel a stretch or slight discomfort, and stop immediately if you feel a pinching sensation or a sharp pain.


  4. Slowly raise your arms, still bent at the elbow, to point toward the ceiling again.


  5. Then let your arms slowly roll forward, remaining bent at the elbow, to point toward your hips. Stop when you feel a stretch or slight discomfort.


  6. Alternate pointing above your head, then toward the ceiling, then toward your hips in this manner. Begin and end with the pointing-above-the-head position.


  7. Hold each position 10 to 30 seconds. Keep your shoulders flat on the floor throughout.


  8. Repeat 3 to 5 times.



Summary:
  • Lie flat on floor, pillow under head.
  • Stretch arms out to side.
  • Bend elbows to crook lower arms downward, at right angle.
  • Hold position.
  • Bend elbows to crook lower arms upward, at right angle.
  • Hold position.
  • Keep shoulders flat on floor throughout.


Last Editorial Review: 2/10/2003




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