Begin by standing with your arms extended by your sides. Reach your hand to the wall and spider up and down. Stand with your feet about 18” from the wall and parallel to the wall. Reach your hand to the wall and climb with your fingers (like a spider) up the wall and down. Stand with your feet facing the wall with toes about 18” from the wall. This stretches the front of your chest and brings the scapular back. Yawn: Place your hands behind your head with your fingers interlaced. Reverse Cactus: You guessed it, this time your hands are by your waist, palms pointing to the back. Cactus: Bring your upper arm out sideways (shoulder 90º) and hands overhead (elbow 90º) and palms pointing to the front of your body. Straighten your elbows and raise your arms out to your side (90º) and than overhead. Snow Angel: Stand against wall or lie on your back on the floor. Move cradled arms as far to the right as possible, than to the left. Pass The Baby: Cradle your arms in front of your chest and grab your elbows. Do this 3x, and then repeat the cycle in reverse. Shoulder Rolls: With arms hanging limply, bring your shoulders forward, upward towards your ears, backwards and then drop them back into your normal resting position. These exercises should be performed slowly & gently. 
These stretches can help you regain shoulder mobility when it’s lost and to maintain normal range of motion throughout your life. This freedom comes at a cost the shoulder is highly vulnerable to injury and subsequent loss of motion.
The shoulder joint capsule and ligaments are thin, enabling the shoulder to have a great degree of freedom of movement. There is also a connection between the clavicle and the scapular (wing bone). The tiny socket that the humeral head fits into is about the size of a dime. The shoulder is comprised of the humerus (upper arm bone), the scapular (shoulder blade) and the clavicle (collar bone). The shoulder is a complex joint that’s built for mobility.
0 kommentar(er)
