Shoulder pain stretches against the wall

in GEMS2 days ago (edited)

Are you feeling shoulder pain? Perhaps you got injured at the gym from lifting things over your head, or perhaps it's an overuse injury from rock climbing (I've done both). My pain was so bad I could not lift up my arms above shoulder height. Here are some stretches I was prescribed to fix the problem. In the previous video you needed an elastic band. In this video you don't need anything apart from a wall to do it, which means you can do it anywhere probably. Enjoy and hope it helps!

The first part of this stretch you will extend your arm horizontally in front of you and push your palm upside down against the wall. Try and lift up the palm as high as you can while maintaining your whole palm on the wall.

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The second part you will turn your whole body to the side. If your right palm is pushing against the wall, turn to the left. If your left palm is pushing against the wall, turn to the right. Try to turn as much as you can without lifting your palm off the wall. Also if you can't turn a lot, you can lower your palm a little bit and try to turn. This is the part where you're really going to feel the shoulder stretch.

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Repeat the same movement on both sides and repeat at various times throughout the day.

Disclaimer: I made these videos so I can remember what the physio has shown me that has worked for me only. This video is not to be used for medical advice. Please seek help from a qualified doctor if you are experiencing pain.





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我肩頸腰都有問題…所以我每天會花30-40mins鍛鍊,主要是放鬆和拉伸,平時每周還要去醫院做理療(涙)

不容易啊! 很有恆心

主要是頸椎彎曲變形,會壓迫神經,醫生說如果不注意的話需要做手術(有點嚇人了…)

Amazing would love to try these forms😃

haha thanks mate

Wow! Never had shoulder pain like that before. But been getting weird strains in my neck and back lately. Since then been doing a lot of stretching and yoga and now I'm like 100%. Feeling like Gumby! If you remember who that is.

Keep up the great blog and congrats on your Hive crypto investments. Soon you can retire early and join me in Thailand! hahaha

Have a great day buddy!

Haha I should do that right now! But Australia isn't letting people out lol.
It's too much time spending in front of the computer :( An active man like you wouldn't have shoulder pain, lucky!

Unreal! Hope they let the Monk free soon. Thailand is waiting for you!

Great posts I have a lot of spine issues and the wall stretches are amazing! Upvoted and rehived.

wow thank you very much!