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. Put your weight on your hands and draw your shoulder blades backwards and forwards.

Stand with your arms outstretched at your sides with the palms of your hands facing forwards. 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.

Sit at a table with the injured arm’s elbow on a ball. Press against the ball with a slow movement for 5 seconds. Rest for 5 seconds before repeating.

Lie on your back with the injured arm pointing upwards. Stretch the arm further up so that the shoulder blade lifts from the floor, and go down again. The arm must be outstretched the whole time.

Lie on your back with the injured arm by your side. Move the arm up and over your head before slowly retuning the arm again. The arm must be outstretched the whole time.

Lift both shoulders slowly upwards and down again.

Stand bending forward and supporting a chair back with one hand. Let the other arm hang freely downwards holding a weight. Move the shoulder backwards and forwards and from side to side. It is important that the arm hangs straight down the whole time.

Stand slightly bent over a chair, with your weight on the good arm and the injured arm hanging loosely downwards holding a weight or a filled bottle. Lift your arm/shoulder upwards by using the shoulder blade’s muscles. Using heavier objects or weights can increase the load.

Stand at a table with the injured arm on a ball. Move the ball in all directions while applying slight pressure on the ball.