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