SHOULDER EXERCISES
These general exercises designed to improve your shoulder movement and flexibility. They can help to relieve shoulder and neck pain or stiffness associated with postural changes or injury.
SHOULDER ROLLS
Stand or sit comfortably with your back straight
Imagine making a circle with both shoulders
Draw them all the way back and down
Then lift them up and forward
Keep the rest of your body upright and neck still
Repeat 10 times in each direction
MID TRAP AND SHOULDERÂ STRENGTHENING
Lie down with a folded pillow underneath your chest
Place your arms straight out to your sides with elbows straight and thumbs pointing towards the ceiling
Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together
hold for 10 seconds
Slowly lower, rest for 10 seconds and repeat 10 times
SCAPULA SQUEEZE
Sit up straight with both feet flat on the floor and shoulders back
Squeeze your shoulder blades together
Hold for 10 seconds
Repeat 10 times at once or throughout your day.