![]() ![]() Shoulder mobility exercises how to#Make sure you’re clear on exactly how to do these and keep up with the recommended schedule. The physical therapist may give you a list of stretches and exercises to perform at home.Physical therapists who work with athletes often have expertise in this area. X Research sourceĬhoose a physical therapist with specialized training in shoulder injuries, if possible. Attend the sessions on your recommended schedule for the best results. At these sessions, the physical therapist will guide you through a series of stretches and exercises that are tailored to your particular needs. Depending on the specific nature of your shoulder mobility issues, there’s a good chance that your doctor will recommend physical therapy sessions. If you cannot slide your arms up without your lower back pulling away from the wall, allow your triceps and hands to release from the wall until you can keep your lower back in place.Īttend physical therapy sessions based on your doctor’s advice.Slide your arms up only as high as you can without causing discomfort.Pause for 1-2 seconds at the top of your upward slide, then slowly lower your arms to the starting position.Maintain all your contact points with the wall: lower back, upper back, shoulder blades, head, triceps, and backs of hands. Once in this position, slide your arms up the wall and over your head.Extend your arms straight out to your sides so your triceps and the backs of your hands are touching the wall. Keeping your feet in place, lean back against the wall so your lower back, upper back, shoulder blades, and head are touching the wall. Place your feet at hip-width and your heels about 8–12 in (20–30 cm) from the wall. Try wall slides as another way to target your shoulder blades. ![]()
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