Shoulder home care handout
Name or code：________ Date：________ Practitioner：________
Home relief stretches
Stretch the arm across the chest, 20–30 seconds per side. Stretch the chest muscles in a doorway.
- Trapezius (upper fibers)：Pinch and lift Jianjing · Side-neck stretch
- Infraspinatus：Roll a ball against the wall over Tianzong · Cross-body arm stretch
- Deltoid：Knead the muscle belly · Stretch across the chest
Notes
Not yet reviewed by a qualified practitioner. For educational reference only.
When to see a doctor
Severe pain when lifting the arm, or night pain that wakes you and keeps getting worse: get it evaluated.