JR: L shoulder pain/weakness home program (5-29-19)
Below are some light movements to try to gain more mobility in the shoulder
Don’t push it into pain, if you push any of these too hard too fast they can cause an increase in pain so begin by doing it gently
I am going to have you try a new movement each day to assess how your body responds to each one
Do the day 1 movement: If you have no increase in pain during or after, then try to do that movement along with the day 2 movement the next day. If you feel like any cause significant pain, skip that one or email me and I can make any necessary adjustments
The movements can be done lightly multiple times per day
Day 1: Lay on the floor, gentle pec stretch
Try to keep your arm in a light stretch for 1-2 minutes then take a minute break with hands on belly, repeat 3-4x
Day 2: Standing at Counter rock heel to toe stretch
The further away you stand the more it will pull
try to pick a distance that feels comfortable
10-15x
Day 3: Shoulder behind the back stretch
Be very gentle with this one
You can hold a towel/pillowcase
The further apart your hands=less discomfort…don’t push this one too hard as it can make your shoulder hurt if you over stretch
