This home care is designed to re-establish strength and integrity in the posterior shoulder girdle. The anterior compartment tends to overpower the posterior muscles.
This home care should be done 3 times a week 10 circles forward and 10 circles backwards in all three positions
Standing with feet slightly staggered or sitting, bring your arms out to your side with your palms facing forward, engage your shoulder blades by squeezing them together. As you keep the shoulder blades engaged, slowly make small circles with your arms with thumbs pointing up.
Then reverse the motion of the arms.
It is important to keep the shoulder blades engaged at all times. If you feel your shoulder blades separate, take a break, deep breath and start again where you left off.
Do the same movements with the thumbs pointing forward and down
Be sure to keep your neck relaxed and shoulders down so your body mechanics are not compromised. If this causes pain, discontinue.