Shoulder

  1. Warm up the muscles. This will make the muscle more pliable and the stretch more effective. You can warm up by doing around 10 min of physical activity or by a hot bath or shower.
  2. Hold each stretch 10-30 seconds.
  3. Perform a minimum of 3 days a week. However, they can be done daily.
  4. Stretch both sides. In most circumstances the muscles on either side of the body will require stretching even if your symptoms are only on one side.
  5. Pain - there should be none. Discomfort is fine. If you experience pain bring it up with your chiropractor.
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Infraspinatus & Teres Minor
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Subscapularis
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Deltoid