- Place your arms at your sides as you stand.
- Squeeze the muscles in your shoulder blades. Imagine trying to pinch a ball between your shoulder blades for a visual.
- Hold for five seconds before letting go.
- Perform 10–12 squeezes twice–three times daily.
- Assume a neutral stance.
- Raise your shoulders to your ears or shrug.
- For two seconds, keep your shoulders high.
Release again, then shrug one more.
10 times in total.
- Hold either end of a resistance band while you wrap it around your feet.
- Pull the band back against your chest while rowing.
- Keep your back straight.
- At the peak of the action, squeeze your shoulder blades together.
- After a two-second pause, gradually return the band to its initial position.
Try 3 sets of 10 repetitions.
- Position your palms shoulder-width apart against the wall.
- Move your feet backwards until your body is straight from head to heels in a plank position.
- Elbow flexion.
- Sliding slowly, halt when your nose is almost in contact with the wall.
- Push yourself back up to where you were.
- Repetition: 3 sets of 10 repetitions.
- With your other hand, hold the elbow of the injured arm.
- Pull the afflicted arm gently across your body with that hand.
- On the back of your shoulder, feel a stretch.
- Hold for as long as 30 seconds.
- Repetition: 3–5.
- Try to perform this stretch 1–3 times daily.
This stretch is also advised by Salazar for shoulder bursitis.
- Begin by putting your affected arm's hand in your back pocket.
- Reach behind you and grab the wrist of the arm that is hurting.
- Keep the injured arm's palm facing out.
- Pull the arm up slowly until you experience a stretch.
- Hold for as long as 30 seconds.
- Repetition: 3–5.
- Try to perform this stretch 1–3 times daily.
- To change it up, lean against a wall.
Salazar also advises taking breaks throughout the day to practise this exercise that increases shoulder mobility.
- Kneel or lie on your back.
- Use both hands to hold a weightless pole or dowel (similar to a broom handle).
- As you slowly lift your arms above your head, keep your elbows straight.
- Hold for as long as 30 seconds.
- Do 3 to 5 repetitions.