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Programme “Shoulder on the move” · week 3 of 6 · put together by Elif Yıldız.

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    Today’s exercises

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    1. 1

      Shoulder blade squeeze

      3 sets × 10 reps · hold for 3 counts

      1. Sit upright with your arms relaxed by your sides.
      2. Gently draw your shoulder blades together and slightly down.

      Tip: Keep your shoulders low, away from your ears.

    2. 2

      Pendulum swing

      2 × 30 seconds each direction

      1. Lean on a table with your other hand and bend forward slightly.
      2. Let your arm hang loosely and make small circles.

      Tip: The movement comes from your body, not your shoulder.

    3. 3

      Outward rotation with band

      3 sets × 12 reps · slow tempo

      1. Keep your elbow against your side, bent at 90 degrees.
      2. Rotate your forearm outward against the band, then slowly back.

      Tip: Count two out and three back.

    4. 4

      Wall slide

      3 sets × 8 reps

      1. Stand facing the wall, forearms against it.
      2. Slowly slide your arms up as far as feels comfortable.

      Tip: Only go as far as feels comfortable.

    5. 5

      Doorway chest stretch

      3 × 20 seconds hold

      1. Place your forearms on the door frame, elbows at shoulder height.
      2. Take a small step forward until you feel a gentle stretch.

      Tip: Keep breathing calmly.

    Unsure about an exercise? Skip it and discuss it at your next appointment.