The movements of scapula include lifting, pulling, pronation, supination, forward extension and backward extension. The movement of glenohumeral joint includes flexion, extension, adduction, abduction, internal rotation and external rotation.
You can do more pendulum exercise, also called Codman exercise, which is a way to relax your shoulder. Bend forward (bend forward) until your upper body is parallel to the ground, and swing your arms under the protection of a triangle towel and healthy hands. The first is the front and back direction. After getting used to the basic painless, it will increase the left and right sides. Finally, it will increase the circle movement (drawing a circle) and gradually increase the range of movement, but it will not exceed 90.
If the discomfort of shoulder joint stiffness is serious, you can learn from the rehabilitation training of rotator cuff injury to alleviate your discomfort.
Shoulder flexion: Lie flat on the bed, straighten your left upper arm and hold your right elbow with your left hand. Under the condition that the right hand does not exert force, the left hand exerts force to raise the right limb to the maximum angle and keep it at this angle 1 min. After changing hands.
Shoulder external rotation: supine bed. The right elbow is bent 90 degrees and clings to the side. Hold the stick in your left hand against your right palm. While keeping the right elbow close to the body, push the right hand outward as far as possible, and keep it 1 min when it reaches the maximum. After changing hands.
Shoulder abduction: lie flat on the bed, hold a wooden stick in front of you with both hands, and push your left hand to your right hand so that your right upper limb is attached to the bed surface and your shoulder joint is unfolded. When it reaches the maximum, it will last for 1 min. After changing hands.
Reference materials? Baidu encyclopedia rotator cuff injury rehabilitation