Exercises for Shoulder pian

Overhead Shoulder Stretch

The overhead shoulder stretch relieves tension, improves flexibility, and targets triceps and upper back muscles, enhancing shoulder mobility gently.

Wall Angel

Wall angels are a great exercise to improve shoulder mobility, posture, and upper back strength. Stand with your back, head, and arms flat against a wall. Slowly raise and lower your arms in a “snow angel” motion while keeping contact with the wall. This activates shoulder stabilizers, improves range of motion, and corrects rounded shoulders caused by poor posture.

Towel Stretch

The towel stretch improves shoulder flexibility and range of motion, especially after injury or stiffness. Hold a towel behind your back with one hand above and the other below. Gently pull the towel upward with the top hand to stretch the lower shoulder. Switch arms to stretch both sides evenly.

Doorway Stretch

The doorway stretch opens up the chest and shoulders, easing tightness. It improves posture by stretching the front shoulder muscles through a gentle forward lean.

Neck Roll

Neck rolls help release tension in the neck and shoulders, promoting relaxation and improved flexibility. Sit or stand upright, gently roll your head in a circular motion, bringing your ear to each shoulder, chin to chest, and back. Perform slowly to avoid dizziness and reduce stiffness caused by stress or poor posture.

Overhead Reach

Overhead reach improves shoulder mobility by gently stretching stiff joints. Use a stick or cane to assist the movement comfortably.

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