Shoulder exercise 1 

While you are at the creep position put your hands on a chair or ball etc..  Keep parallel your body and elbow

to the ground. Try to move down your body.

 

 

Sit on a position that your back is straight.Put your hand to your waist and try to keep close your shoulder

blade.

 

 

 Shoulder exercise 3

Sit on a position that your back is straight.Engage your hands behind of  you with straight elbow. Try to keep

close your shoulder blade.

 

 

Put your hands to the edge of the door and your feets are one step back.Try to move front with

stretching.You feel your chest muscles are stretched.

 

 Shoulder exercise 5

Take a rolled towel or theraband from points.One arm is up and other one is down.Strectch your arms.Then

change the arms and do the same thing.

 

 

 Shoulder exercise 6

Keep your arms  up of your head.Grap one of your elbow with your one hand.Pull your arm to opposite

direction from up of your head.You feel the stretched muscles under your arm..

 

 

 Shoulder exercise 7

Take a rolled towel or theraband from points.Moveyour arms to behid from up of your head. Wait 10 sec

then release.

 

 

 Shoulder exercise 8

Stand near the wall shown on pic. While your shoulder opened 90 degree to side, put your palm of the hand

to the wall and make your elbow straight.Then turn your body slowly other side. You will feel the front side of

the soulder being stretched.

 

 Shoulder exercise 9

Your side sees the wall.Try to push the wall with the outer part of your arm.Dont move your arm.

 

 

 Shoulder exercise 10

Keep your back to the wall.while standing.Bend your elbow 90 degree then push the wall with your

elbow.Dont move your arm

 

 

 Shoulder exercise 11

Keep your face to the wall while standing. Bend your elbow 90 degree and make a fist. Push the wall with

that fist.Dont move your arm.

 

 

Grap the edge of the table from your behind with your hands. Move down slowly hithout bending your

elbows. You feel that your shoulders lifting your body weight.

 

 

Tie theraband to somewhere than try to pull it while your back sees the wall.Pull it while your arms become

90 degree.

 

 

Pull theraband to down while your face sees the wall. your elbows should be straight.

Stand near the wall while your side sees the wall.join your arm to your body. Pull the theraband till your elbow

become 90 degree.

 

http://www.painexercises.net/userfiles/image/shoulder-exercise15.jpg
 

 

Stand near the wall while your side sees the wall..join your arm to your body. Pull the theraband outer side of

your arm shown on the pic.