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This lengthens your triceps muscles to help ease shoulder pain, says Sautter.
- Reach left arm behind your back.
- Grab left wrist or elbow with right hand and pull.
- Bend head to right. Hold 30 sec.
- Gently look up & down.
- Repeat on other side.
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Imagine you're being "twirled" like a dancer, says trainer Chris Lee of his fave shoulder opener.
- Face wall.
- Lift arm up high and place hand on wall.
- Slowly move body under raised arm.
- Twirl 360 degrees to starting position.
- Reverse. Repeat on each side.
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Do this yoga-based stretch every hour to open your shoulders, says trainer Scott Malin.
- Stand with shoulder blades back and down.
- Raise arms up to your sides, palms facing up.
- Lift chin and look up.
- Release arms, palms down. Look down.
Repeat for 10 reps.
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To stretch chest and shoulders, try these from Josh Schlottman:
- Stand in a doorway, reach up high, grab onto frame.
- Step forward with one leg and lean into stretch.
- Next, place both hands at shoulder height against frame.
- Press into frame, lean forward.
Yoga teacher Brett Larkin does this stretch daily to release tension.
- Stand or sit. Bend elbows into “L” shape.
- Cross left arm over right, draw forearms together. Grasp hands.
- Take breath. Lift arms up but keep shoulders down.
Hold. Repeat on other side.
D’Agnese also recommends this yoga pose for opening the shoulders and back.
- Kneel on floor. Sit hips back onto heels.
- Lay chest forward over thighs.
- Reach fingertips far forward. Walk them to one side, then the other.
- Breathe deeply for 30 seconds.
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Physical therapist Amy Graber, DPT, says to do this 3x a day to increase the range of motion in the shoulders.
- Face wall. Use fingertips to “walk” hands up wall.
- Keep “walking” until you feel a stretch or can’t reach higher.
- Hold then slowly walk hands down.