Do a front raise shoulder exercise. Grab a stretchy resistance band if you don't already have one. Resistance training is a great way to improve strength, range of muscle motion, and flexibility. Anchor the resistance band to something, like a doorknob or staircase that is roughly waist high. Grab onto the resistance band and face away from the anchor point. Do this far enough away so that there is some tension in the resistance band. Keeping your arm stiff, raise your arm straight out, in front of you, until it becomes roughly parallel with the floor — not too much higher. Take care not to raise your shoulder up to your ear — keep it level. Pause for a second with your arm at its high point and gently lower the arm back down to its starting point, at your legs. Repeat 15 times.

Do the cross-body rotation. This one is a little trickier than the previous resistance band exercises, but just as effective. Take extra care to perform this exercise using the right technique. Grab onto the resistance band and face to the side of the anchor point, like you would starting off the side raise exercise. The hand gripping the resistance band, however, should be near your other hand, stretched out across your body. Your elbow should be bent at a 90� angle and your upper arm should be resting flat against your torso. Keeping your elbow stiff, and your upper arm resting flat against your torso, curl the arm and the hand with resistance band out away from your body, like a door opening or closing. Keep the elbow stationary, like a hinge, and the arm at the same level relative to the floor. Continue the swinging-door motion out from your body, until the arm is turned out to the side. Do this as far as it will comfortably turn. Take care not to raise your shoulder up to your ear — keep it low. All rotation happens at the shoulder, and all movement should originate with the lower arm. Pause for a second with your hand at its farthest point from the body. Gently move the arm back across the body to its starting point, near your belly. Repeat 15 times.

1. Band external rotation. Hold the end of a band with your elbow tight to your side. Keeping your arm bent at 90 degrees, rotate your forearm away from your body. Do two sets of 10 reps.

2. Blackburn. Lay facedown with arms at your sides. Hold each of these positions for five seconds: Raise your arms out 90 degrees to make a “T” shape with your thumbs up. Turn thumbs down. Move arms in front of you to make a “Y” (hold thumbs up, then down). Now bend your elbows to make a “W” shape with your arms, thumbs up. That is one rep. Do six reps.

3. Rear cable flye. Attach a D-handle to two opposing pulleys and perform a reverse fly, squeezing your shoulder blades together. Complete three sets of 15–20 reps..

Uploaded on Feb 23, 2012

At http://www.do-it-yourself-joint-pain-... this do-it-yourself neck and shoulder pain relief quick fix uses one simple movement to release neck and shoulder pain. It's a great addition to the 3 Simple Steps done on the the main neck and shoulder pain relief page on this website.

Category
    Howto & Style 
License
    Standard YouTube License