If you had difficulty performing these motions fully, try the following things to help free up the tissues around the neck to help you achieve your goals.
Flex/Ext pendulum: Stand upright. Begin by slowly moving the affected arm from front to back within a pain-free range. Use just enough force to keep the momentum of the swing constant. Perform this for 5 breaths. Perform this before stretching and several times through the day.
Side to side pendulum: Stand upright. Begin by leaning forward slightly and slowly moving the affected arm from side to side within a pain-free range. Use just enough force to keep the momentum of the swing constant. Perform this for 5 breaths. Perform this before stretching and several times through the day.
Clockwise pendulum: Stand upright. Begin by leaning forward slightly and slowly moving the affected arm forward slightly. Hold this position and make a clockwise circle motion with your arm within a pain-free range. Use just enough force to keep the momentum of the swing constant. Perform this for 5 breaths. Perform this before stretching and several times through the day.
Counter clockwise pendulum: Stand upright. Begin by leaning forward slightly and slowly moving the affected arm forward slightly. Hold this position and make a counter-clockwise circle motion with your arm within a pain-free range. Use just enough force to keep the momentum of the swing constant. Perform this for 5 breaths. Perform this before stretching and several times through the day.
Tall shoulder stretch: This stretch/exercise can be performed lying on your back, standing or seated. Start by grasping the affected arm with the unaffected arm just above the wrist. Use the unaffected arm to help pull the affected arm forward and up as far as it will move. Hold the position for 3 breaths and slowly lower the arm back to the side. Repeat 4 times.
Shoulder external rotation (assisted) This stretch can be performed lying on your back, standing or seated, though lying on the back is preferred. This stretch requires a cane, broom handle or some type of short rod for assistance. Place the affected arm at your side with the elbow bent at 90 degrees, and the fingers pointing away from the body. Place one end of the rod into the palm of the affected hand and grasp around the end of the rod. With the unaffected arm, slowly push the rod so that the arm is rotated out. Make sure to keep the elbow tight into your side and bent to 90 degrees. Hold the stretch for 3 breaths and slowly bring the arm back to the starting position. Repeat 4 times.
Horizontal Adduction: This stretch can be performed lying on your back, standing or seated, though lying on the back is preferred. Start with the affected arm at the side with the elbow bent to 90 degrees. Raise the arm in front of you, rotating the arm so that the palm is toward the toes. Grasp the affected arm with the unaffected arm just above the elbow and pull the affected arm across the body as far as it will go. Hold the stretch for 3 breaths and bring the arm back to the starting position. Repeat 4 times.
Ant. Shoulder stretch: This stretch should be performed standing. Place both hands behind the back. Grasp the affected arm at the wrist with the hand of the unaffected arm. Use the unaffected arm to raise the hand of the affected arm up the spine as far as is comfortable. Hold this position for 3 breaths and bring the arm back to the starting position. Repeat 4 times.
