Exercises at home

Stretching Exercise:

Muscle flexibility, maintain your posture and improve mobility, especially in old age. Stretching can be done every day to keep your muscles flexible and limber.Balance exercises work muscles and joints to help you stay upright and oriented. Tai chi and yoga are excellent forms of balance exercises that can help you stay mobile and independent well into your senior year. 

Pendulum stretch:  Before doing this exercise, make sure that you have all of the materials that you'll need. Relax your shoulders. Stay standing, and lean over slightly so that the affected arm hangs down. Rotate the arm around its axis, about a foot in diameter. Perform 10 rotations in each direction once per day. When the symptoms improve, increase the diameter of the swing, but do not force it. When you're ready  for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm.   

    

Towel   Stretching:Bring the end of the towel behind your back, then grab the opposite end with your hand. Keep the towel in a horizontal position. Use your good arm to pull the affected arm up to stretch it. You can do an advanced version of this exercise with the towel draped over your good shoulder. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm.

Do this 10 to 20 times a day.   

Finger Walk:   Facing a wall three-quarters  arm length. Touch the wall with the fingertips of the affected arm. With your elbow bent, slowly walk your fingers up the wall until you've raised your arm as far as you comfortably can. To exercise your shoulder muscles, you should use your fingers to lower your arm slowly. If necessary, use your good arm to help. Do this exercise 10 to 20 times a day.