External Shoulder Rotation

Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat. This exercise can also be performed with a dumbbell.

Internal Shoulder Rotation

Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 times and use a dumbbell if you prefer.

Lateral Deltoid Raise

Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.

Front Deltoid Raise

Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.

Prone Ys or Lower Trap Arm Raise Exercise

Lie flat on your stomach and place a pillow under your chest and stomach.  Begin this exercise with your arms resting out to the side, and only lift one arm at a time. Without shrugging, try to pull your shoulder blade in towards the center of your spine while slowly lifting your arm out to the side in a “Y” position with your thumb up.  Repeat this exercise 10 times, and then switch arms for 10 repetitions.   

Prone Ts or Middle Trap Arm Raise Exercise

Lie flat on your stomach and place a pillow under your chest and stomach. Place a towel roll under the forehead. Begin this exercise with your arms resting out to the side, and only lift one arm at a time. Without shrugging, try to pull your shoulder blade in towards the center of your spine while slowly lifting your arm out to the side in a “T” position. Make sure you lift your arm in this position with your thumb up.  Repeat this exercise 10 times, and then switch arms for 10 repetitions.   

Single Arm Lat Pulldown

Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.

Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keep your arms slightly in front of the face to protect the back and shoulders.

Neck Flexion

Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

Neck Extension

Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

Neck Lateral

Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.

Neck Stretches

Bring your ear to your shoulder

Let your neck to sit in that position for 5 to 7 seconds

Force your ear toward your shoulder.

Feel the stretch of your neck muscle on the opposite side.

Same principle as the exercise before…

Bring your head back as if you are looking toward the ceiling.

Feel the stretch in the muscles located on the front part of your neck.

If this exercise causes dizziness, fainting or loss of balance… STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

Rotate your head toward your (R or L) shoulder and then slowly nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.

Neck Exercises for Strength

Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.

Place your hands on the back of your neck and force your head back while providing resistance with your hands.

Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.

Should you experience pain while performing any of these stretches, it is important to stop immediately. A certain amount of soreness is expected if you are beginning a stretching regimen, or rehabilitating an injury. However, should the pain persist, you may want to seek medical attention. Pain is the body’s way of letting you know that something is wrong, so it is crucial to pay attention to your body and seek medical advice from a qualified healthcare professional. Do not put your health at risk by ignoring the signals your body is sending you.