Here are a few simple exercises that can help preserve full range of motion while strengthening your shoulders so you can avoid injury and pain:

Sun Raise

1. Starting from a seated or standing position, turn your palms up.
2. Slowly raise your arms out to the sides and up overhead.
3. Repeat 6-8 times.

Tips for Success:

• Have a slight bend in your elbows and keep your arms in the plane of your body while you do this exercise.
• Pull your shoulders down away from your ears and squeeze your shoulder blades together on your back.
• Breathe in while your raise your arms and breathe out while you lower your arms.

Overhead Reach and Climb

1. Raise one arm out to the side and overhead, stretching through your rib cage on that side.
2. Slowly bring that arm down so the elbow is at your waist while, at the same time raising the opposite arm up.
3. Repeat 6-8 times to each side.

Tip for Success:

• To maximize the stretch pause and hold at the top for a few seconds.

Pull-Ins

1. From a seated or standing position bring your arms out to your sides and parallel to the floor
2. Turn your palms up and pull your shoulders down and back.
3. Slowly bend your elbows to bring your arms in by your ribcage.
4. Slowly press your arms back out to the sides.
5. Repeat 8-10 times.

Tip for Success:

• Prevent wrist injury while doing this exercise by keeping your wrists in a neutral position.

For a shoulder care program designed for your specific needs call Dr. Roizman’s office at (828) 225-5575 to schedule an in-office consultation.