Shoulder Flexor and Extensor Exercise

A. Shoulder Flexion (pushing forward): Stand upright close to a wall facing it, keeping about 15 cm (6 in) or less.

Raise your affected arm and bend it at your elbow, making a 90 degrees angle or the letter "L."

Close the fist of that hand using your thumb to cover the fist.

Using half of your strength, gently thrust the closed fist forward into the wall. Keep your body still as you continue to breathe normally.

Hold for a count of 5 seconds. Relax and repeat 8 to 10 times.

B. Shoulder Extension (pushing backward): Stand with your back facing the wall.

Raise your affected arm and bend it at your elbow, making a 90 degrees angle.

Make a closed fist with your thumb on the top.

Using half of your strength, gently thrust your elbow back into the wall. Keep your body still as you continue to breathe normally.

Hold for a count of 5 seconds. Relax and repeat 8 to 10 times.