These three exercisesshoulder self-rehabilitation are to be practiced at your home, several times a day. The advice: start the session in the morning, after a hot shower. Mild pain during exercise can be explained by stretching. On the other hand, if it manifests itself at rest or at night, it is a sign of inflammation. We must then stop this self-rehabilitation.
Shoulder exercise n ° 1: to do 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 tightened, elbows bent and open). Raise your hands directly above your eyes (first drawing) and go down towards the back.
The arms are extended in line with the body (second drawing) – hold the stretch for two to five seconds – before lowering the hands to the stomach.
Shoulder exercises n ° 2 and n ° 3: to do on a chair
The following two exercises are to be performed on a chair, one after the other, 3 to 5 times in a row. A cycle to be repeated 5 to 10 times a day.
Sitting, hands clasped on your stomach. Raise your hands above your head, keeping your elbows open (first drawing). Then pull the arms up (second drawing) – hold the stretch for five seconds – and come back down onto your stomach without braking.
Sitting, hands joined on the stomach and shoulders relaxed (first drawing). Spread the hands sideways, in an opening movement to hold five seconds second drawing). Elbows should not be tight to the body.