1. Roll your shoulders backward 10 times.
2. Roll your shoulders forward 10 times.
Upper Back Stretches and Shoulder Stretches Exercise 2
1. Clasp your hands and raise both arms. Breathe in deeply and hold for 5 seconds. Then relax and breathe out.
2. Repeat the above movements 5 times.
Upper Back Stretches and Shoulder Stretches Exercise 3
1. Place your arms behind Clasp your hands, and then stretch both arms as far backward as you can. Breathe in deeply and hold for 5 seconds. Then relax and breathe out.
2. Repeat the above movements 15 times.
Upper Back Stretches and Shoulder Stretches Exercise 4
1. Raise your arms sideway to shoulder -level and bend your elbows 90 degrees.
2. Stretch your elbows as far backward as you can. Breathe in deeply and hold for 5 seconds. Keep your back straight, avoid titling backward excessively.
3. While breathing out, keep both forearms tightly together in front of your chest.
4. Repeat this set of movements 5
1. Raise your left arm sideway to the shoulder level and bend your elbow to 90 degrees.
2. Pull your left elbow across the chest with your right hand. Hold for 5 seconds and then relax.
3. Repeat the movements I by pulling your right I elbow with your left hand.
4. Repeat this set of I movements 5 times.
Stretches Exercise 6 to 8 are suitable for people suffering from frozen shoulder.
1. Lean your body forward and hold onto a stable piece of furniture with your unaffected arm. Hang your affected arm freely and perform rotary movements 10 times.
2. Repeat the above movements in opposite direction 10 times.
1. Stand at a distance of 30 centimeters (about 1 foot) from the wall with the hand of the affected arm on the wall.
2. Move your hand upward. At the same time lean your body onto the wall gradually until you feel a stretch in your shoulder or armpit. Hold for 10 seconds and then return to the starting posture.
3. Repeat the above movements 10 times.
1. Grasp one end of a elastic cord or bath towel with the unaffected hand. Place it behind your back. Lower your affected arm to grasp the other end of the elastic cord or bath towel.
2. Use the unaffected hand to pull the elastic cord or bath towel up gradually to elevate the affected arm until you feel a stretch in the shoulder of the affected arm. Then return to the starting posture.
3. Repeat the above movements 10 times.
1. Stand with both hands holding an object of an appropriate weight. Raise both arms to the shoulder level.
2. Lower your arms slowly.
3. Repeat the above movements 15 times.
