PAIN EXERCISES
Shoulder Pain Exercise
Do all exercises at least one time a day with 10 repetition.You can increase or decrese repetion depends ond the stuation.
Shoulder exercise 1
While you are at the creep position put your hands on a chair or ball etc.. Keep parallel your body and elbow
to the ground. Try to move down your body.
Shoulder exercise 2
Sit on a position that your back is straight.Put your hand to your waist and try to keep close your shoulder
blade.
Shoulder exercise 3
Sit on a position that your back is straight.Engage your hands behind of you with straight elbow. Try to keep
close your shoulder blade.
Shoulder exercise 4
Put your hands to the edge of the door and your feets are one step back.Try to move front with
stretching.You feel your chest muscles are stretched.
Shoulder exercise 5
Take a rolled towel or theraband from points.One arm is up and other one is down.Strectch your arms.Then
change the arms and do the same thing.
Shoulder exercise 6
Keep your arms up of your head.Grap one of your elbow with your one hand.Pull your arm to opposite
direction from up of your head.You feel the stretched muscles under your arm..
Shoulder exercise 7
Take a rolled towel or theraband from points.Moveyour arms to behid from up of your head. Wait 10 sec
then release.
Shoulder exercise 8
Stand near the wall shown on pic. While your shoulder opened 90 degree to side, put your palm of the hand
to the wall and make your elbow straight.Then turn your body slowly other side. You will feel the front side of
the soulder being stretched.
Shoulder exercise 9
Your side sees the wall.Try to push the wall with the outer part of your arm.Dont move your arm.
Shoulder exercise 10
Keep your back to the wall.while standing.Bend your elbow 90 degree then push the wall with your
elbow.Dont move your arm
Shoulder exercise 11
Keep your face to the wall while standing. Bend your elbow 90 degree and make a fist. Push the wall with
that fist.Dont move your arm.
Shoulder exercise 12
Grap the edge of the table from your behind with your hands. Move down slowly hithout bending your
elbows. You feel that your shoulders lifting your body weight.
Shoulder exercise 13
Tie theraband to somewhere than try to pull it while your back sees the wall.Pull it while your arms become
90 degree.
Shoulder exercise 14
Pull theraband to down while your face sees the wall. your elbows should be straight.
Shoulder exercise 15
Stand near the wall while your side sees the wall.join your arm to your body. Pull the theraband till your elbow
become 90 degree.
Shoulder exercise 16
Stand near the wall while your side sees the wall..join your arm to your body. Pull the theraband outer side of
your arm shown on the pic.
Do all exercises at least one time a day with 10 repetition.You can increase or decrese repetion depends ond the stuation.