Sit on a chair with your arms outstretched behind your back with hands together. Lift your arms up and backwards so that the front of the shoulders becomes increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.

Sit on a chair with one hand on your head and the other holding the chair seat. Slowly draw your head to the side while resisting with the opposite arm so that the muscles on the side of the neck become increasingly stretched. Draw your head in different directions so that all the muscles around the neck are stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.

Stand in a doorframe. Press your arms against the frame so that the front of your shoulders become increasingly stretched. Move your arms up and down the doorframe so that different parts of your muscles are stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.

Stand with your hands together behind your back. Draw your shoulder blades together (imagine trying to hold a pencil between your shoulder blades). Hold the position for 10 seconds and rest for 10 seconds before repeating.

Stand with the injured arm in front of your body. With the opposite hand, press the elbow of the injured arm towards the opposite shoulder, so that the upper part of the arm and the outer shoulder experiences increased stretching. Hold the position for 20 seconds and relax for 20 seconds before repeating.

Bend your injured arm behind your head and using the opposite hand, pull the elbow of the injured arm towards the opposite shoulder so that you feel increased stretching. Hold the position for 20 seconds and relax for 20 seconds before repeating.

Stand with right arm outstretched down by your side. Turn your hand inwards so that the thumb faces backwards, and move your arm back and down. Pull your chin in and bend your head the opposite way. Using your left hand, gently pull on the back of your head so that the neck and shoulder muscles on the right side become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds. Repeat the exercise for the opposite side.

Stretch your left arm down and outwards 30 degrees while bending the wrist upwards. Bend your head the opposite way and turn your chin upwards so that the neck and shoulder muscles on the left side become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds. Repeat the exercise for the opposite side.

Stretch your left arm down, back and outwards 30 degrees. Bend your head the opposite way and look down your shoulder so that the neck and shoulder muscles on the left side become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds. Repeat the exercise for the opposite side.

Sit on a chair holding the back of your hands under the lower part of the back. Press your elbows forwards and inwards so that the muscles on the back of the shoulder joint become increasingly stretched. Hold the position for 20 seconds and follow by pressing the elbows backwards so that increased stretching occurs on the front of the shoulder joint. Hold the position for 20 seconds.

Sit on a chair with your hands behind your head. Keeping your chin level, press your head into your hands. Hold the position for 5 seconds. Turn your head upwards and backwards towards the left. Hold the position for 5 seconds. Repeat the exercise for the opposite side.

Turn your head down and to the right. Hold the pressure for 5 seconds before turning your head up, backwards and to the left. Hold the pressure for 5 seconds. Repeat the exercise for the opposite side.

Bend your head so that your ear is close to your shoulder and draw your chin in. Hold the pressure for 5 seconds. Turn your head the other way and hold the pressure for 5 seconds.

Support with both hands against a wall. Move slowly towards the wall and push away again. The exercise is performed like standing push-ups.

Stand with the elastic under your foot. Hold the elastic with the injured arm and draw your shoulder upwards. The arm should be kept stretched in against your body the whole time.

Stand with the injured arm against a wall with elbow bent. Press the arm against the wall and hold the pressure for 10 seconds. Rest for 10 seconds before repeating. Repeat the exercise 10 times.

Hold an elastic band with the injured arm, with the arm by your side and the elbow bent. Slowly draw the elastic towards yourself so that the elastic tightens. The elbow must be bent the whole time.

Hold the elastic with the injured arm with your upper arm alongside your body with the elbow bent. Stretch your arm forwards so that the elastic tightens.

Stand holding the elastic with the upper arm against your body and elbow bent at 90 degrees. Twist your lower arm outwards so that the elastic is taut and draw your arm slowly back again. The elbow must be held against your body the whole time.

Stand holding the elastic with the upper arm against your body and elbow bent at 90 degrees. Twist your lower arm in over your stomach so that the elastic is taut and draw your arm slowly back again. The elbow must be held against your body the whole time.

Lie on your back with the injured arm raised upwards. Hold the elastic between your hands with the good arm against your chest. Stretch the injured arm further upwards so that the shoulder blade lifts from the floor.

Stand with your side against the wall, holding the elastic with the injured arm. Move your arm away from your body so that the elastic becomes taut, before slowly drawing your arm in towards your body again.