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Shoulder programme
All You Need:

An exercise mat or a towel.

1-2 KG free dumbbells
A good time to do these shoulder exercises is after a hot shower,
bath or aerobic exercise when the muscles are warm. For each
stretch, make a note of the maximum range obtained with each
session. Try to establish a new "bench mark" each time you do
them, so that you can see your progress each time.
The beauty of this exercise program is that you are in control. You
can adjust the vigour of the stretching to do what is most easily
tolerated by your shoulder. The exercise program is totally portable
and can be performed in your home, office, car, the bus, the
airplane, or wherever you happen to be. This is important because
consistency in this exercise program pays off. If pain results from
the exercise program, do not stop or change the frequency of your
exercise sessions, just reduce the vigour of the stretches so that
they become comfortable
Your opposite arm is a great therapist for your stiff shoulder. Your
"therapist arm" is always available to apply a gentle stretch in any
direction of tightness. Each of these gentle stretches needs to be
held up to a count of 100. Remember to breathe evenly
throughout!
Stretching and mobility
Getting the arm up overhead while lying down
Lying on your back with knees bent, feet hip width apart whilst
maintaining your neutral (natural curvature of the back) spine.
1. Holding a light weight between the hands. Inhale and then
exhale as you take the arms up above the chest then head
and slowly lowering to where you can. Hold for a count of
100 if you can whilst breathing calmly.
2. Prepare with an inhale and then return the weight back to
the chest whilst on the exhale.
3. Repeat 3 times
Getting the arm up overhead while sitting
Sitting in a comfortable chair with your arm rested on a desk.
1. Inhale and then as you slowly exhale lean your body
forward until your head rests in line with your arm (you can
rest the head on the edge of the desk to prevent the neck
from engaging too much). Hold for a count of 100 if you can
whilst breathing calmly.
2. Prepare with an inhale and return to upright as you exhale.
3. Repeat 3 times
Getting the arm to rotate while standing
Holding on to a fixed object such as a door frame stand feet hip
width apart, shoulders relaxed.
1. Prepare with an inhale and as you exhale gently rotate the
body to face away from the arm, keeping the elbow fixed and
firm into the waist line. Take your focus with you. Hold for a
count of 100 if you can whilst breathing calmly.
2. Prepare with an inhale and return to start position as you
exhale.
3. Repeat 3 times
Getting the arm up the back
Holding a towel in one hand take the other hand behind you and
carefully take hold of the other end of the towel.
1. Prepare with an inhale and as you exhale pull the front hand
downwards toward the floor as the hand behind you elevates
gently. Hold for a count of 100 if you can whilst breathing
calmly.
2. Prepare with an inhale and release the hand at the back
down by bringing the front arm up as you exhale.
3. Repeat 3 times
Getting the arm across the body
Holding the arm at the elbow whilst standing.
1. Prepare with an inhale and as you exhale gently pull the arm
across the body ‘cuddling’ into your opposite shoulder. Hold
for a count of 100 if you can whilst breathing calmly.
2. Prepare with an inhale and release the arm back to the side
of the body as you exhale.
3. Repeat 3 times
Strengthening exercises, focusing the posture muscles of the
trapezius and rhomboids.
Shoulder blade squeeze

Sit up with your legs
crossed

Keep a straight back,
with your ear, shoulder,
and hip lined up

Have a slight pelvic tilt

Take a deep breath in,
exhale as you stretch

Clasp your hands behind
your lower back

Keep your arms straight
as you bring your elbows
and shoulder blades
closer together

Your head will naturally
lift slightly as your upper
chest stretches outward

Continue to breathe
slowly and deeply,
exhaling as you extend
the stretch, hold for 15
seconds and release.
Repeat 3 times.
Reverse fly
The reverse fly is a great way to target the 'posture' muscles of the
upper back, including the rhomboids, the trapezius muscles and
even the rear shoulders. Because you're bent over, you'll likely need
lighter weights than for other back exercises. Keep in mind that the
range of motion on this is small as well - you only want to lift to
shoulder level rather than straining to pull the elbows up behind the
torso.
1. Use light-medium dumbbells and begin in a seated position,
bent over with arms hanging down and weights under the
knees.
2. Try not to collapse on the legs but, instead, keep the back
straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing
shoulder blades together.
4. Keep the elbows slightly bent and only lift to shoulders.
5. Lower and repeat 12-16 repetitions. Rest.
Now relax the whole of the upper body by gently rolling the
shoulders forward and back 3-4 times and allow the head to tilt
from side to side 2-3 times.
You are done. Well done.