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  • Alyssa Mazur

5 Shoulder Pain and Mobility Stretches

Your shoulder is the main source of mobility and range of motion in your arm, to help with things like reaching something on a shelf or even throwing out a pitch. Keeping your shoulder strong and mobile is incredibly important when working with pain in your shoulder and back.

Follow the five exercises below:

Front Shoulder Chest Stretch Lacing your fingers together, bend at the hips and push your knuckles up to the ceiling. Tuck your chin in. Hold for 10 counts. Repeat for 5 sets.

Cross-Arm Stretch

Feet shoulder-width apart and bring your right arm across your body perpendicular to your frame. Place your left arm on your right elbow and lightly pull your right arm towards your body. Hold for 30 counts, and repeat 3-5 times per side.

Doorway Stretch

Standing next to a wall, place your arm from palm to elbow on the wall at shoulder height. Rotate away from the wall, going as far as you are able to comfortably. Hold for 30 counts, and repeat 3-5 times per side.

Child’s Pose

Kneel on an exercise mat. Crawling your hands forward slowly, until your hands are completely extended to the front of the room. Lower your chest onto your thighs and keep your forehead on the ground. Hold for 10 counts, and repeat 3-5 times.

Thread the Needle

Kneeling on an exercise mat in child’s pose, extend both arms towards the front of the mat. Leaving your left arm extended, stretch your right arm towards the left side of the room underneath your left arm. Hold for 20 counts, and repeat 3-5 times per side.

These exercises are meant to reduce shoulder pain as needed, but not completely cure the pain. If you are located in the greater Milwaukee area, and looking for physical therapy in places like West Allis, Wisconsin, Greenfield, Wisconsin, Elm Grove, Wisconsin or Sussex, Wisconsin, Keystone Physical Therapy can help!

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