2019-02-05 15:26:05
These three exercisesself-rehabilitation of the shoulder are to be practiced at home, several times a day, in order to restore your “frozen shoulder” and to avoid reduced mobility. It is advisable to start the session in the morning, following a hot shower. Mild pain during exercise can be explained by stretching. On the other hand, if it occurs at rest or at night, it is a sign of inflammation. You must then stop this self-rehabilitation, and consult your physiotherapist or general practitioner if necessary.
Shoulder exercise n°1: to be done on the back
An exercise to do several times to warm up the shoulder at the start of the session.
Lying down, knees bent. The hands are placed on the stomach (fingers crossed without being tight, elbows bent and open). Raise the hands directly above the eyes (first drawing) and lower towards the back.
© Cécile Roubio for Health Magazine
The arms are stretched in the extension of the body (second drawing) – maintain the stretch for two to five seconds – before lowering the hands on the stomach.
© Cécile Roubio for Health Magazine
Shoulder exercises n°2 and n°3: to be done on a chair
The following two exercises are to be performed on a chair, one following the other, 3 to 5 times in a row. A cycle to be repeated 5 to 10 times a day.
Upward stretch
Sit down with your hands clasped on your stomach. Raise your hands above your head, keeping your elbows open (first drawing). Then pull your arms up (second drawing) – hold the stretch for five seconds – and come back down on your stomach without braking.
© Cécile Roubio for Health Magazine
© Cécile Roubio for Health Magazine
Open hands
Seated, hands clasped on stomach and shoulders relaxed (first drawing). Spread the hands laterally, in an opening movement to maintain five seconds second drawing). The elbows should not be tight to the body.
© Cécile Roubio for Health Magazine
© Cécile Roubio for Health Magazine
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