I have chronic neck & shoulder pain from an injury in 1987. I had to have surgery to fix part of it, but it's still weaker and tightens up fairly rapidly.

One thing that really helps is using a Thera-band attached to a doorknob. Thera-Bands are the colored bands you often see if you've ever gone to physical therapy. You can get them from a medical supply store by the foot (or maybe inch), though. I do best with the green one (different colors indicate different strengths). I have wrist problems, too, so I have to wear a wrist brace when I use them. the ones I do are:

1. Stand at a sideways to the band. Keep shoulder-to-elbow close to your side and pull the band to the side away from the door.

2. Same as #1, but in opposite direction, and pull the band toward your abdomen.

3. Face away from the band, arm straight, and pull forward.

4. Face toward the band, arm straight, and pull backward.

5. Stand sideways to band, arm straight, and pull band out to the side.

Do each exercise 10 times. It always helps to loosen things up and eases the tension. If I haven't been doing them for a while, though, it can be pretty sore while doing it, and I can be REALLY weak at it, but it's an "exercise sore", not an "injury sore". You can, of course, work up to doing more sets, but just 10 a day or even every other day can make a difference.

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Saffire
205/164/125 - 5'2.5"
Atkins since 6/14/03
Progress photo: http://photos.yahoo.com/saffire333