Bites · Everyday TCM · Pain & Injuries · Move · About 5 minutes
Work at your comfort. The fingers, not the shoulder muscles, walk the wall. Add a comb raise, a back stretch, and a cross-body hold each day.
In brief
Four home moves often used when the shoulder is stiff: climb the wall with the fingertips, a slow comb-the-hair raise, a behind-the-back stretch, and a cross-body hold of 10–15 seconds. Repeat each 10 to 20 times a day. Stay inside a kind range and ease off if the stretch turns sharp.
Routine
Face a wall. Touch it with your fingertips at waist height and slowly walk the fingers up until the arm is as high as you can comfortably reach. Lower slowly. Repeat 10 to 20 times a day. The fingers, not the shoulder muscles, should do the work.
Slowly raise the affected arm until it is above head level and make a combing-hair action. Repeat 10 to 20 times.
Interlace your fingers behind your back. Use the good arm to lift the affected shoulder upward to stretch it. Repeat 10 to 20 times a day.
Use the good arm to lift the affected arm at the elbow, bring it up and across the body, and hold 10–15 seconds. Repeat 10 to 20 times a day.
Try today Do the finger walk once today, then comb, back stretch, and a cross-body hold.
Next step
Read the matching guide or pathway next. Book when you are ready for personalised care.
Stretch tips are educational, not personal medical advice. Book a consult for a shoulder that stays locked, or if pain follows a fall or sudden injury.
FAQs
Once a day is a common educational cadence, 10 to 20 repeats per move. Keep the range kind. If the shoulder stays locked for weeks, book rather than forcing extra load.
A steady pull is expected. Sharp pain means lower the arm and shorten the walk. The fingers do the climbing, not a shrug from the shoulder.
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