T Shoulder Stretch to Start Shoulder/Posture Recovery

 A long-term shoulder injury can cause pain with any motion.  Shoulder rehab needs to start with range of motion to prevent scar tissue formation and permanent arthritis.  The T Shoulder Stretch begins your recovery by passive (non-muscle contraction) motion.

Start with facing the wall.  Hold each stretch enough to avoid pain. Use the opposite arm to get shoulder in position.

Here are the steps of the T Stretch:

  1. Bring your arm across your chest horizontal to the floor.  Lean into the wall.  Hold for 10 seconds, relax for 5, then hold for 10 again.  Repeat 3 times.

  2. Walk the hand straight up the wall.  Lean into the wall.  Hold for 10 seconds, relax 5, then 10 again.  Repeat 3 times.

  3. Bring the arm away from the chest horizontal to the floor.  Lean into the wall.  Hold for 10 seconds, relax for 5, hold another 10.  Repeat 3 times.

Once you feel these stretches can be performed with ease and no pain, move on to more aggressive stretches and strength exercises.  Watch the related articles below.

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Related Articles:

Fixing Sitting Posture Part 1: Intro. & Upper Body Exercises

Shoulder Pain Recovery: Part 3- Three Strength Exercises

 

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