1.

Shoulder Blades Forwards Against Wall:

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1. Stand tall with your back and neck straight.

2. Keep your hands against the wall and keep the elbows straight.
3. Now, bend slightly towards the wall you face. During the process, ensure your back doesn’t bend.
Keep it straight.
4. Bring your shoulder blades forward. Stay in this position for 5 seconds. Go back to your normal
standing position. Repeat the process 10 times.

2. Shoulder Blade Shrug:

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1. Here, you have to stand tall with your neck and back straight.
2. Keep your arms on your sides, slightly away from your body. Ensure the palms face forward.
3. Now, elevate your one shoulder blade towards your ear. Hold for 5 seconds and then drop the
shoulder. Repeat the process for the other shoulder. Complete a count of 10 on each side.
[ Read: Compound Exercises To Build Strong Shoulders ]

3. Shoulder Blade Squeeze:

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You can carry out this exercise either sitting or standing, with your shoulders back.

1. Keep your chin tucked in.

2. Now, squeeze the shoulder blades together. Don’t overdo it or you might have pain.
3. Hold the position for 5 seconds before your release the shoulder blades back to the normal
position. Repeat the exercise 10 times.

4. Resistance Band External Rotation:

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1. In this exercise, you have to stand keeping your back straight.

2. Keep your shoulder blades back.
3. Hold a resistance band in your left hand. The other end of the band should be tied to a movable
object.
4. Keep your right hand on your waist.
5. Bend the left elbow to 90 degrees.
6. Now, move your left hand away from your body such that the band you are holding stretches.
Repeat the process 10 times. After completing the first set, perform the exercise again for 2 more
times.

5. Resistance Band Internal Rotation:

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This form of exercise is similar to the one above.

1. Stand with your back straight and shoulder blades thrown back, and hold the resistance band in
your right hand.
2. This time, instead of pulling the band away from your body, pull it towards your body (toward left).
3. Repeat the exercise 3 times, with each set having10 reps.

6. Static Rotator Cut Off Contraction:

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1. Start the exercise by standing tall with your neck straight.

2. Keep your right elbow at 90 degrees.
3. Bring your left hand towards the right.
4. Now, push your right hand away from your body, against the left hand’s resistance.
5. Maintain the position for 5 seconds.
6. Repeat 10 times on each arm.

7. Resistance Band Pull Backs:

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This exercise allows you to kneel down even during the process.

1. Either stand or kneel down with your back straight.

2. Hold a resistance band in both your hands.
3. Now, pull your arms backwards, squeeze your shoulder blades together and hold the posture for 2
seconds.
4. Repeat the exercise 3 times, each set having a count of 10 repetitions.

8. Hand Behind Neck:

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1. Put your hand behind your neck.

2. The position should be such that the elbow is out to the side.
3. Take your elbow high such that it rises above the shoulder line. Repeat the process for both hands.

9. Lateral Raises:
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1. Stand with your arms at your side.

2. Keep your elbows down straight with fists closed and thumbs out.
3. Now raise the hands up to ensure they match your shoulder level. Don’t raise the hands above the
shoulder level.
4. Now, hold on for a second and slowly bring down both your hands.

10. Prone Horizontal Abduction:

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1. Lie down with your face on the bed and let the weak shoulder hang freely.
2. Ensure your fists are closed, with the thumbs out.
3. Now, take this hand away from your body to match the shoulder’s height. Hold for a second or two
and then gently lower your arm. Ensure your arm doesn’t rise higher than the shoulder’s length.
Do not perform the above-mentioned shoulder physical therapy exercises if they cause pain. Make sure to
consult the doctor if you face any problem.