Physio Shoulder Exercises

Steps:

1. Shoulder Rolls

Description: Shoulder rolls help loosen up the shoulder joints and muscles, promoting mobility and reducing tension.

1. Starting Position:

Sit comfortably on a chair with your feet flat on the floor and your back straight.

2. Rolling Backwards:

Lift your shoulders up towards your ears in a shrug motion. Slowly roll your shoulders back in a circular motion, squeezing your shoulder blades together as you bring your shoulders down and back. Continue this rolling motion for 10-15 repetitions.

3. Rolling Forwards:

Reverse the motion. Lift your shoulders up towards your ears and roll your shoulders forward in a circular motion, bringing your shoulders up towards your ears and then down and forward. Continue this rolling forward motion for 10-15 repetitions.

Tips:

• Maintain a relaxed posture and breathe deeply throughout the exercise.
• Use the backrest of the chair for support if needed, but avoid slouching.

2. Cross-Body Shoulder Stretch

Description: This stretch targets the muscles of the upper back and rear shoulder, enhancing flexibility and relieving tightness.

1. Starting Position:

Sit tall in the chair with your back straight and shoulders relaxed.

2. Cross Your Arm:

Extend your right arm across your chest towards your left shoulder. Use your left hand to gently press your right arm closer to your chest, just below the elbow. You should feel a stretch along the back of your right shoulder and upper back.

3. Hold the Stretch:

Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing into the stretch.

4. Switch Sides:

Release the stretch and repeat on the opposite side, extending your left arm across your chest towards your right shoulder. Use your right hand to gently press your left arm closer to your chest.

5. Repeat:

Perform 2-3 stretches on each side, gradually increasing the stretch if comfortable.

Tips:

• Maintain good posture throughout the stretch, avoiding leaning forward or twisting your torso.
• Stretch to the point of tension, not pain, and avoid bouncing or jerking movements.

3. Shoulder Stretch Front (Scapula Retraction Exercise with Chair Support)

Description: This exercise strengthens the muscles between your shoulder blades (rhomboids) and improves posture with the support of a chair.

1. Starting Position:

Sit upright in the chair with your feet flat on the floor.

2. Scapula Retraction with Chair Support:

Hold onto the backrest of the chair with both hands, gripping it firmly. Keep your arms straight and shoulders relaxed. Pull your shoulder blades together and down towards your spine, as if trying to squeeze a pencil between them. Hold this retracted position for 5-10 seconds, feeling the muscles between your shoulder blades engage.

3. Relax and Repeat:

Release the tension and then repeat the scapula retraction movement. Perform 10-15 repetitions, focusing on maintaining good posture and control throughout.

Tips:

• Engage your core muscles to stabilize your torso while performing the exercise.
• Avoid shrugging your shoulders up towards your ears; keep them relaxed and down.
• Use the chair's backrest for support and stability, adjusting your grip as needed for comfort.

General Tips for Chair-Based Shoulder Exercises and Stretches:

• Warm-up: Before starting these exercises, gently move your shoulders and arms to increase blood flow and warm up the muscles.
• Frequency: Aim to incorporate these exercises into your routine 2-3 times per week to improve shoulder mobility and reduce stiffness.
• Comfort: If you feel any discomfort or pain during these exercises, stop immediately and consult with a healthcare professional.

These chair-based shoulder exercises and stretches are effective for promoting mobility, reducing tension, and improving posture. Regular practice can help maintain shoulder health and flexibility, especially for those who spend extended periods sitting at a desk or in front of a computer.