The Permanent Pain Cure by Ming Chew

Deep Shoulder Stretch 2
This is one of two stretches that release the four deep muscles that form the rotator cuff. It works on the muscles that rotate the shoulder outward and will help relieve shoulder problems, including frozen shoulder.

Before you stretch, windmill your arms for 30 seconds to warm up your shoulders. And be careful not to overstretch: the stretch should be a little uncomfortable, but should not hurt.

Stand with your back against a wall. Your heels should be about 6 inches away from the wall, less if you're short or thin. Put your right hand behind your back at waist level, with the palm flat against the wall.

There's a little shelf in your lower back where your hand naturally fits.

Ideally your palm is right at the center of your spine. But if you can't get it this far, that's OK. Your hand may reach only to the middle of the right side of your back. As you release the rotator cuff muscles, you'll be able to reach farther. But if you're very flexible, you may need to reach your hand past your spine to the left side of your back.

With your chin in neutral position, turn your head as far as you can to the right. Strongly lift your chest. Step 1 inch to the left without changing the position of your hand on the wall. This action creates space in the shoulder joint.

The shift to the left is subtle. You may need to move only ½ inch to feel the space open up in your shoulder.

Once you feel that space open up, press your right hand against the wall and press your right shoulder backward into the wall. Hold for twenty seconds, rest for ten seconds, and then hold for another thirty seconds.

As soon as you press your shoulder into the wall, your shoulder blade pops up. Your goal is to keep it down, and that's hard to do. The trick is to gently press the palm and then the shoulder into the wall in turn, working to get the shoulder blade to drop. This is a slow, rhythmic movement. As you do it, add a subtle side-to-side movement of your whole body, with your feet staying in place. Just ½ inch in each direction really helps open up the shoulder.

To get out of position, walk your fingers to the right across the wall and then gently bring your arm down, straighten it, and shake it out. Do not explode out of the stretch.

Getting out of position can be uncomfortable: the shoulder feels creaky, like a door hinge that needs oil. This is normal; it means you've done the stretch well!

Repeat on the left side.

Shrug Muscle Stretch
The "shrug" muscle is the trapezius, which runs all the way from the lower back out to the shoulder and up to the base of the skull. This stretch releases the upper part of the trapezius, which shrugs your shoulder—and contracts into a knot when you're tense. The Shrug Muscle Stretch is excellent to relieve stress. It helps people who suffer from migraines that start at the bottom of the neck and wrap across the back of the head and down to the eyebrows. It's also good for what people call a stiff neck, but which really is a tight trapezius.

Before you stretch, do neck rolls for 30 seconds to warm up your neck.

You can do this stretch seated or standing. Hold your right arm about 5 inches out from your hip, keeping your elbow straight, and bend your wrist back. Drop your chin to your chest. Rotate your head to the right about 30 degrees and then maintain the rotation while you tilt your head to the left about 80 percent of the distance it can go. Press your right shoulder down hard, away from your ear. Hold for twenty seconds, rest for ten seconds, and then hold again for thirty seconds.

Important: make sure your elbow is straight and your wrist bent back. Push forcefully toward the floor with the heel of your palm.

Youíll feel this stretch from the back of your head to the outer edge of your shoulder, as though a thick cord is elongating. If you feel a burning sensation, you're pushing too hard—but you shouldn't be comfortable, either.

Repeat on the left side.

Hip Flexor Stretch, a fascial stretch that releases the psoas, a deep groin muscle that's key for relieving lower-back pain and maintaining upright posture. This stretch also has many other wonderful effects.