Natalia Frazee PTA at Total Health Systems in Chesterfield presents exercises for shoulder flexion, shoulder abduction and neck rotation.
Directions for shoulder flexion: Wall slide exercise. Start facing the wall, using a towel or cloth, with elbow bent, slide arm slowly up the wall as far as you can go. Then lean in towards the wall trying to push armpit into the wall to feel the stretch. Hold for 5 seconds then slide back to starting position. Repeat wall slides 10 repetitions 1-2 times daily.
Directions for shoulder abduction: Wall slide exercise. Start with involved shoulder towards wall. Using a towel or cloth, and with elbow bent to side slide arm slowly up the wall as far as you can go. Then step close to t he wall as possible trying to flatten armpit into the wall until you feel a nice stretch. Hold for 5 seconds then slide back to starting position. Repeat wall slides 10 repetitions 1-2 times daily.
Neck rotation exercise: Start facing the wall with arms extended 90 degrees and hands flat on the wall. Keep eyes on the wall (DO NOT MOVE YOUR HEAD). Leave right hand on the wall and turn your whole body to the left in one motion, making sure to only move your body and not your head, keep head straight forward. Move back to start position, then with both hands back on the wall, now leave the left hand on the wall and turn your whole body to the right. Again, making sure not to move your head, keep eyes on the wall!!! Keep alternating sides 5 times on each side.
