1) Shoulder shrug:
While you sit or stand, lift your shoulders toward your ears. Relax your shoulders,and let them drop to their usual position.
2) Shoulder roll:
While you sit or stand, roll your shoulders from front to back and up to down.
3) Shoulder blade stretch
- While you sit or stand, place your arms down straight, palms front.
- Raise your arms and bring your hands together above your head.
- Hold for 5 seconds.
- Repeat 2 or 3 times.
4) Overhead Reach
- While you sit or stand, clasp your hands together and extend your elbows.
- Lift your arms toward your head.
- Hold for 3 seconds.
- Repeat 2 or 3 times.
5) Shoulder pinch
- Stand with your arms at your sides.
- Bring your elbows back, and squeeze your shoulder blades together. Keep your shoulders back and down.
- Hold for 5 seconds.
- Repeat 2 or 3 times.
6) Wall climb
- While you stand, face a wall, with one hand on the wall.
- Walk your fingers up the wall until you feel a stretch.
- Hold that position for 5 seconds.
- Slowly walk your fingers back down to the starting position.
- Repeat 2 or 3 times.
7) Elbow circles
- While you sit or stand, put your right hand on your right shoulder, and your left hand on your left shoulder.
- Raise your elbows until you feel a stretch.
- Make circles with your elbows.
- Start small and then make larger circles.
- Change direction with your circles.
- Repeat 2 or 3 times.