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Lie on your back, holding a dowel or broom handle in both hands, palms down. Place your hands slightly wider than your shoulders.
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Lift your arms over your head, keeping your elbows straight. Only move as far as you can with minimal discomfort.
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Hold for 5 seconds, then return to the starting position.
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Repeat 10 times.
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Stand in a doorway with the elbow on your affected side bent 90 degrees. Touch the front of that wrist against the wall on one side of the door frame.
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Press your palm against the wall, keeping your elbow at your side. Hold for 5 seconds.
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Repeat 10 times.
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Stand with your affected arm close to a wall. Bend your elbow 90 degrees and touch the back of that wrist to the wall.
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Press the back of your hand into the wall, keeping your elbow at your side. Hold for 5 seconds.
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Repeat 10 times.
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Stand with your affected arm close to a wall. Bend your elbow 90 degrees and touch the back of your hand, forearm, and elbow to the wall.
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Press your elbow and forearm into the wall. Hold for 5 seconds.
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Repeat 10 times.
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Sit or stand up straight with your arms at your sides.
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Keeping your shoulders relaxed, squeeze your shoulder blades together.
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Hold for 5 seconds, then relax.
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Repeat 10 times.