How to Give Shoulder Muscle Physical Therapy

The shoulder is the most flexible muscle in the human body. Physical therapy can make daily activities easier and help prevent injury. It can also help you to recover from a shoulder injury. Physical therapy for the shoulder muscles must include range of motion exercises, stretches, and strengthening exercises, in that order.

Difficulty: Easy

Instructions

Increase Blood Flow by Performing a Range of Motion Exercise

1. Lay face down on a bench. Allow your arms to hang down toward the floor.

2. Swing your arms forward and backward slowly for 1 minute.

3. Rotate your left arm in a full circle slowly for 1 minute.

4. Repeat with your right arm for 1 minute.

Loosen Muscles by Stretching

5. Stand with your feet shoulder width apart and with your arms by your side.

6. Lift your left arm to shoulder height.

7. Pull your left arm across your body using your right arm. Your left palm should be facing behind you.

8. Hold your left arm in that position for 1 minute then let your arms back down to your side.

9. Repeat with your right arm.

Decrease Stamina Using Strengthening Exercises

10. Grasp a lightweight dumbbell in your left hand with your arms by your side.

11. Stand with your feet shoulder width apart.

12. Raise your left arm straight out in front of you to shoulder height.

13. Slide your arm to the left so your hand is away from your body.

14. Lower your left arm to your side.

15. Repeat with your right arm. You will have to slide your arm to the right for Step 4.

Tips & Warnings

• Remember to keep your core muscles fully engaged during any exercise to prevent back injury.
• Stop immediately and call your doctor if you feel any sharp unusual pain or if you get dizzy or light headed.

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