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SHOULDER


Physical Therapy Services

PHYSICAL THERAPY STRENGTH AND STRETCH EXERCISES

Phenomenal Rehabilitation

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
• Wall or Table Push Up +
• Prone Extension
• Prone Extension Rotation
• Lat Pull Down with Resistive Band
• Rhomboid Squeeze with Resistive Band

• External Rotation with Resistive Band
• Internal Rotation with Resistive Band
• Adduction Isometrics
• Abduction Isometrics
• Flex Isometrics
• Ext Isometrics

 

HORIZONTAL ABDUCTION
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• 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 +
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• 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
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• 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
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• 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
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• 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
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• 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
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• 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
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• 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
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• 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
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• 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
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• 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
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• 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



 
Preferred Choice Chiropractic
  Howard Lake: 320-543-1103
• Little Falls: 320-631-1103
• St. Michael: 763-497-1152
• Plymouth: 952-476-1103
Phenomenal Rehabilitation
  Howard Lake: 320-543-1104
• Little Falls: 320-631-1104
• St. Michael: 763-497-1153
• Plymouth: 952-476-0224
• Dassel: 320-275-1304
Vital Fitness
  Howard Lake: 320-543-3311

 
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