Pre-Stretching Preparations

• Heat the stiff area(s) before stretching. This prepares the muscles and tissue for stretching by drawing more blood into them. Consider it a substitution for warmup exercises. The best way to apply heat is through a warm bath or shower. If that isn't possible, apply moist heat over dry heat. Moist heat can be from a damp washcloth (or similar item) heated in a microwave. Be careful not to get the cloth too hot.
  
  

Pendulum Stretch

• Sit or stand with your back straight for the pendulum stretch, one of the most basic stretches that will help maintain range of motion. Relax and let the stiff arm dangle. Now swing the arm forward and back as far as you can. Next, swing it out sideways out and in. Swing as far as you comfortably can or with minimal, bearable pain. Now swing your arm in small circles and reverse the direction. In the remedial exercise phase, do this without weights. But as your shoulder improves, add in hand or wrist weights, starting with only 1 or 2 lbs.
  
  

Some Passive Stretches

• After doing the pendulum stretch, you may feel up to adding in a few passive stretches. Perform these stretches in sets of 10 or 20, depending on how far along you are in your stretching program. Stretches should be performed once or twice daily. For the armpit stretch, stand next to a shelf or piece of furniture that has a flat top at shoulder height. If necessary, use your good arm to help the stiff one onto the shelf/chest. Gently bend your knees, as if squatting, to stretch open the armpit resting on the shelf. With each squat try to go a little lower. For the finger walk exercise, face a wall and place your hand against the wall. Walk your fingers up the wall, so that it causes your arm to raise. Do the work with your fingers.