Shoulder Exercises

SHOULDER AND ARM STRETCHES Shoulder Exercises at Total Balance Aberdeen

These are useful for many shoulder, arm, hand and finger problems,
when done safely and correctly


ARM ROTATIONS

Standing: with arms down by your sides, point your index finger and trace very small circles (20-50 at a time). Increase the size of the circles, to your own comfort. You should be able to increase the size of the circles, gradually. You can do this stretch with the palm facing up and the repeat it with the palm facing down.

SHOULDER ROTATIONS
This should only be done if you can comfortably raise your arm to 90º.
Stand side on to the wall and raise your arm to 90º. Place your fingertips against the wall and adjust the position of your feet so that you are standing up straight. Now bend your wrist and place your hand flat against the wall, so that you are leaning into the wall a little. Slowly and carefully turn your feet so that your body turns in towards your arm. Only go as far as you can comfortably manage. You are eventually aiming to have your arm across your body, keeping your arm straight.
Now slowly and carefully turn your feet so that your body turns outwards again, away from your arm. Keep going, only as far as you can comfortably manage, you may have to hitch your shoulder slightly to get round. Repeat this stretch 5 more times and gradually build up the movement in your shoulder joint.
Do not forget that this is a gentle stretch, so only go as far as you can comfortably manage. Stop before you feel any discomfort.

ARM RAISES (1)
Hold your ear lobes with thumbs and fingers and then bring your elbows in to meet each other. Now open up your elbows as wide as you can and hold for a couple of breaths. You can vary this stretch by raising your elbows to various heights, up as far as  90º. 5 or 6 very slow and careful repetitions of this stretch, every day should help.

ARM RAISES (2)
Standing: drop your arms down on front of you and clasp your hands with the palms facing up. Slowly raise your arms above your head and look up. Hold for 10 seconds and then come back down to the start position. Repeat 5 times, to your own comfort.

SCAPULA SQUEEZES
Standing: Overlap your arms, palms down, so that the wrist creases are on top of each other. Slowly raise the arms over the head and hold for 10 seconds before you bring your arms back down. Repeat 5 or 6 times then change your arms around.

SCAPULA ROTATIONS

Standing: raise both arms out to the sides, to  90º and bend the elbows to  90º. Squeeze the arms back to release the scapulae, taking care that the head does not come forward! Hold for 10 seconds and repeat 5 or 6 times. This could be a great stretch for golfers.

 

 

Doing these exercises and stretches daily, in conjunction with your Bowen treatments at Total Balance should keep things moving well for you.
 
Together, we are working towards Total Balance 
Please note that these stretches are intended to gently enhance mobility. They should only ever be done gently. If you feel any discomfort with any of these exercises then you should stop immediately. Any exercise regime should be endorsed by your healthcare professional and are done at your own risk. Total Balance accepts no liability for any injury caused by any persons attempting these stretches.

www.totalbalanceaberdeen.co.uk