1. Pendulum Stretch:
Stand and let your arm hang down. Gently swing the arm in small circles (about a foot in diameter). Perform 10 times in each direction.
2. Towel Stretch:
Hold a towel behind your back with both hands, holding it horizontally. Use your good arm to pull the affected arm upward, gently stretching the shoulder. Repeat 10-20 times daily.
3. Cross-body Stretch:
Use your good arm to lift your affected arm at the elbow and bring it across your body, applying gentle pressure. Hold for 15-30 seconds, then relax. Repeat 10-20 times.
4. Armpit Stretch:
Lift your affected arm onto a shelf (chest height) with the elbow bent. Gently bend your knees to open the armpit area. Stretch deeper as you increase your range of motion. Hold for 10-15 seconds, repeating several times.
5. External Rotation Stretch:
Lie on your back with your arms at your sides, and elbows bent at a 90-degree angle. Use your good arm to push the affected arm outwards, externally rotating it. Hold for 30 seconds and repeat 5-10 times.
Be sure to perform these stretches gently and consistently, and consult a healthcare professional for proper guidance.
We hope that these posts and email are helpful to you. If you or your friends and family need help, don't hessitate to book an appointment.
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