Exercises for a Stiff and Sore Shoulder

Pulley Exercise

shoulder-pulley-right  shoulder-pulley-left

• Slow movements as far as you can without pain
• Hold each arm at the top for 3 to 5 seconds
• Start with 1 minute
• Progress to to 2 to 3 minutes
• Gradually increase the amount of movement as pain allows


Pendulum

pendulum

• Hold a 2 to 3 pound weight
• Lean slightly forward and to the side
• Swing your arm in small circles clockwise and counterclockwise
• Move only as far as you can without pain
• Start with 1 minute, progress to 2 to 3 minutes
• Gradually increase the the size of the circle


Wall Ball

wall-ball-start  wall-ball-finish

• Roll the ball up and down the wall
• Reach as high as you can without pain
• Start with 1 minute, progress to 2 to 3 minutes
• Gradually increase how high you reach without pain
• As your shoulder improves you can
o Do circle patterns
o Press the ball against the wall
o Turn your body to one side or
the other while rolling the ball

2018-06-12T12:20:34+00:00