|
| These exercises must be performed under the instruction of a licensed therapist in conjunction with physical therapy care to minimize chance of injury.
|
HORIZONTAL ABDUCTION
back to top
• Start by lying on your stomach and your arm dangling off of a mat, bed or table with your thumb pointing up.
• Pull your shoulder blade back and down to your opposite hip
• Begin to slowly move your arm up to the side of you keeping your elbow and wrist straight
• When your arm is level with your mat, bed or table begin to slowly return it to the starting position
WALL OR TABLE PUSH UP +
back to top
• To do this correctly, raise your arms up in front of you so your arms are even with the ground. Then try and make your arms a little longer by bringing your shoulders forward. This is the +, it is what you want to feel at the end each push up.
• Begin by placing your arms at shoulder height on a wall and taking a couple steps back away from the wall so you are leaning into the wall
• Push against the wall by straightening your arms then when your arms are straight add the little extra push, which was described above.
PRONE EXTENSION
back to top
• Start by laying on your stomach and your arm dangling off of a mat, bed or table with your thumb pointing up.
• Pull your shoulder blade back and down to your opposite hip
• Begin to slowly move your arm back to just above your hip height keeping your elbow and wrist straight
• When your arm is just above your hip, begin to slowly return it to the starting position
PRONE EXTERNAL ROTATION
back to top
• Start by lying on your stomach and your arm off of the mat, bed or table
• Raise your arm straight up to the side of you then bend your elbow to 90 degrees and hold your arm there
• Begin to slowly raise only your hand and forearm up
• This may only take a little motion
• Return to the position where your arm is straight up to the side of you and your elbow is bent to 90 degrees.
LAT PULL DOWN WITH RESISTIVE BAND
back to top
• Place resistive band over the door
• Squeeze your shoulder blades together
• Pull your arm(s) down to your side with your elbows staying straight
RHOMBOID SQUEEZE WITH RESISTIVE BAND
back to top
• Place resistive band in door at waist height and close the door
• Stand facing the door
• Squeeze your shoulder blades together
• Pull straight back
• At the ending positions your elbows will be bent and hands will be even with your side
• Slowly return to starting position
EXTERNAL ROTATION WITH RESISTIVE BAND
back to top
• Place resistive band in door at waist height and close the door
• Stand with the door on your unaffected side
• Place a towel between your side and elbow
• Hold resistive band across your body
• Move arm away from stomach
INTERNAL ROTATION WITH RESISTIVE BAND
back to top
• Place resistive band in door at waist height and close the door
• Stand with the door on your affected side
• Place a towel between your side and elbow
• Hold resistive band with elbow bent at 90 degrees out in front of you
• Move arm toward your stomach
ADDUCTION ISOMETRICS
back to top
• With your arm at your side and your elbow bent at 90 degrees
• Place a ball between your side and your elbow
• Gently squeeze the ball with your elbow into your side
ABDUCTION ISOMETRICS
back to top
• With your arm at your side and your elbow bent at 90 degrees
• Having a wall at your affected side, place a ball between your elbow and the wall
• Gently push the ball into the wall with your elbow
FLEX ISOMETRICS
back to top
• With your arm at your side and your elbow bent at 90 degrees
• Facing the wall place a ball between your closed fist and a wall
• Gently push the ball into the wall with your fist
EXT ISOMETRICS
back to top
• With your arm at your side and your elbow bent at 90 degrees
• Having a wall at your back, place a ball between your elbow and the wall
• Gently push the ball into the wall with your elbow
