Shoulder Rehab: Quick and Easy Exercises

These are some of the exercises that helped me progressively heal my shoulder impingement. I did them every day, slowly and mindfully, aware of my own limitations. They are also beneficial for improving posture and hence the range of motion in the shoulders because helps activate and strengthen the muscles of the upper back,reduces tension in the chest and front shoulders etc.

👉🏼Wall Angels:

Stand with your back against a wall.

Keep your lower back, upper back, and head against the wall.

3 rounds of hold for 5 breaths

👉🏼Wall Angels with Arms in Cactus Position:

Start with your arms in a "cactus" position (elbows bent at 90 degrees).

Slide your arms up and down the wall, keeping your back flat.

👉🏼Wall Press Chest Stretch:

Stand facing a wall, place your palms flat against it.

Step back and lean forward to stretch your chest.

Hold for 20-30 seconds, breathing deeply.

👉🏼Scapular Retraction (Thumbs Up):

Stand tall and extend your arms out to the sides at shoulder height.

repeat 5 times.

Do this every morning or before going to bed.

#lemon8partner #wellness #shoulder #injury #rehab #selfawareness