1. Shoulder Blades Forwards Against Wall
Stand tall with your back and neck straight. Keep your hands against the wall and keep the elbows straight. Now, bend slightly towards the wall you face. During this process, ensure your back doesn’t bend. Keep it straight. Bring your shoulder blades forward. Stay in this position for 5 seconds. Go back to your normal standing position. Repeat the process 10 time
2. Shoulder Blade Shrug
You have to stand tall with your neck and back straight. Keep your arms at your sides, slightly away from your body. Ensure the palms face forward. Now, elevate one shoulder blade towards your ear. Hold for 5 seconds and then drop the shoulder. Repeat this process for the other shoulder. Complete a count of 10 on each side.
3. Resistance Band Internal Rotation
Stand with your back straight and shoulder blades thrown back, and hold the resistance band in your right hand. This time, instead of pulling the band away from your body, pull it towards your body (toward the left). Repeat the exercise 3 times, with each set having 10 reps.
4. Hand Behind Neck
Put your hand behind your neck. The position should be such that the elbow is out to the side. Move your elbow high enough so that it rises above the shoulder line. Repeat the process for both hands.
5. Prone Horizontal Abduction
Lie down with your face on the bed and let your weak shoulder hang freely. Ensure your fists are closed, with the thumbs out. Now, take this hand away from your body to match the shoulder’s height. Hold for a second or two and then gently lower your arm. Ensure your arm doesn’t go higher than the shoulder’s length.