PDFPosition: Sit or stand, with your arms by your sides, elbows straight, palms facing inwards.
Movement: Lift your arms forwards and straight upwards above your head, keeping your elbows straight, hands and fingers in line. Slowly lower the arms back to the starting position.
Repetitions and frequency: 5-10 times, 2-3 times a day.
Note: Avoid pain. Keep your back and head straight and still. Breathe normally. Make sure you don’t hitch your shoulders up as you lift the arms. You may need to watch yourself in a mirror to avoid incorrect movements. If one arm is less mobile than the other, clasp your hands together or hold a stick to help at first.
After injury: Helps to restore correct muscle balance around the shoulder, and improves mobility. Should be done as soon as possible, within pain limits.
Movement: Lift your arms forwards and straight upwards above your head, keeping your elbows straight, hands and fingers in line. Slowly lower the arms back to the starting position.
Repetitions and frequency: 5-10 times, 2-3 times a day.
Note: Avoid pain. Keep your back and head straight and still. Breathe normally. Make sure you don’t hitch your shoulders up as you lift the arms. You may need to watch yourself in a mirror to avoid incorrect movements. If one arm is less mobile than the other, clasp your hands together or hold a stick to help at first.
After injury: Helps to restore correct muscle balance around the shoulder, and improves mobility. Should be done as soon as possible, within pain limits.
