10 Easy Exercises to Fix Your Shoulder Pain in 60 Secs

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2 10 Easy Exercises to Fix Your Shoulder Pain in 60 Secs By DORA PIERCE 10 Easy Exercises to Fix Your Shoulder Pain in 60 Secs Copyright DORA PIERCE All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

3 Legal & Disclaimer The information contained in this book is not designed to replace or take the place of any form of medicine or professional medical advice. The information in this book has been provided for educational and entertainment purposes only. The information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author's knowledge; however, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors or omissions. Changes are periodically made to this book. You must consult your doctor or get professional medical advice before using any of the suggested remedies, techniques, or information in this book. Upon using the information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this guide. This disclaimer applies to any damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action. You agree to accept all risks of using the information presented inside this book. You need to consult a professional medical practitioner in order to ensure you are both able and healthy enough to participate in this program.

4 Table of Contents 1. Pendulum stretch 5 2. Cross Arm Stretch 6 3. Internal Rotation of Shoulder Blade 7 4. Passive External rotation 8 5. Sleeper Stretch: 9 6. Bent-Over Horizontal Abduction Elbow Extension Standing Row Scapula Setting External Rotation 14

5 1. Pendulum stretch This exercise is recommended specially to those who have mild chronic shoulder pain also helpful for those who are recovering from tendinitis and arthritis. This exercise will use your shoulder blades and help you reducing the pain within few weeks. How to do it Lean forward and slightly curve your back and let the problematic shoulder arm fall freely as shown in the diagram. Now gently, like a pendulum move your arm backward and forward. Do it for seconds every day for 3 weeks.

6 2. Cross Arm Stretch As shown above, pull the problematic arm across the chest until you feel tightening in the muscles. You can do this stretch whether you are standing or sitting as long as you do it gently. Do this every day till you feel pain has been reduced.

7 3. Internal Rotation of Shoulder Blade Take a light weight stick, hold the stick as shown in the diagram, held strongly with one hand and pull it horizontally. Take a break after 15 minutes and keep repeating the process till you feel aching has been lessen.

8 4. Passive External rotation Hold the stick with single hand and cup the last end of the stick through the other hand. Hang onto the elbow of the shoulder you are extending against the side of your body then push the cane parallel to the point of feeling a pull without aching, as shown above. Once a day repeat the process 5 times after every 10 seconds.

9 5. Sleeper Stretch: The best and quick remedy a doctor can recommend it to you, but make sure not to bend your wrist or press down off your wrist. To do the stretch as shown in diagram, start from position B and end at position B while lying on a hard clean surface. Repeat this 5 time every day.

10 6. Bent-Over Horizontal Abduction On a bed or a table which is higher from the ground, lay down on your stomach with one arm falling down as shown below. Keep your arm straight and gently move from one position to end point as shown below. Repeat this 2 time every day.

11 7. Elbow Extension Stand firm, and put your problematic arm bent over your head as shown above. Now support your arm with other hand so it don t move. Gently move your arm from point to point b till you feel tightening in your arms. Hold it there for 2-5 seconds. Do it three times day for a week.

12 8. Standing Row You need a strong elastic band, usually it can be taken from children cloths or can be bought from a general store. Tie the one end to the doorknob and grasp the other end with your aching arm. All you have to do is gently pull the elbow straight and bend it at your side as shown in above diagram. Repeat this process for 20 times every week. Give your muscles break after every 5 sets.

13 9. Scapula Setting Before you do it, keep in your mind not to tense up your muscles or it won t be useful exercise. Lie on your stomach, with arms stretched all over to your back as shown in the diagram. Now draw your problematic arm s shoulder blades together and down your back as far you can take it. Relax and repeat Scapula Setting Stretch every day for one week and you will feel relief from acute shoulder aches.

14 10. External Rotation Be careful when choosing the weight, it should be maximum 5 pound no matter what your physique is. Be gentle and not let your body roll back as you lift the weight. As shown in above diagram, start from the point and end up at point b, keep your elbow bent at 90 angle. You can do three to five sets three times a week.

Rotator Cuff and Shoulder Conditioning Program

Rotator Cuff and Shoulder Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy