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Shoulder Exercises & Rehabilitation

The following contains a variety of simple exercises that will aid in strengthening the muscles surrounding your shoulder. These exercises, when done consistently and properly, will help you rehabilitate your shoulder and speed your recovery. By diligently following this conservative home program, you and your physician can more effectively communicate about your injury and further your road to recovery.

Remember to perform exercises slowly and carefully; perform exercises only as directed by your Healthcare Professional; and consult your Health Care Professional if you experience any unusual pain or an increase in discomfort as a result of performing these exercises.


MOTION EXERCISES

1. Shoulder Pendulum ­ See/Saw
Assume the position shown (1), using either a chair or table to provide support. Allow your affected arm to hang, relaxed. Sway your body slowly to move the arm forward and backward (2) (See/ Saw). Repeat this motion side to side and eventually to a circular motion (Pendulum). Perform this circular exercise in both clockwise and counter-clockwise direction. Allow 1-2 minutes for this exercise.
Do this exercise 3 times per day




2. Abduction - Assisted
Stand with elbows bent to 90 degrees, holding the exercise rod in front of you (1). Using rod for assistance, gently raise your affected arm out to the side by pushing the rod with your good arm (2). Hold for 5-10 seconds.
Perform 10 repetitions of this exercise 3 times per day.




3. Abduction - Assisted For advanced stager of rehabs
Stand holding the exercise rod as shown (1), with hand of the affected arm grasping the end cap. Using the rod for assistance, push with your good arm up and overhead to stretch your affected arm out to the side and overhead (2), keeping your affected arm as straight as possible during this motion. Hold in the upright position for 5-10 seconds. Slowly lower your affected arm. Repeat.
Perform 10 repetitions of this exercise 3 times per day.




4. Flexion - Assisted
Stand as shown (1), with affected hand at the top of the exercise rod. Using the rod for assistance, stretch our arm higher overhead, directly out in front of you. (2). Maintain your affected arm as straight as possible during this motion. Hold extended for 5-10 seconds. Lower slowly. Repeat.
Perform 10 repetitions of this exercise 3 times per day.




5. Flexion - Supine
Lie on your back as shown (1), holding exercise rod with both hands directly out in front of your. Raise both hands in unison overhead until they are as fully extended as is comfortable (2). For those with a weak back, raise your knees to provide support to your lower back during the exercise motion. Hold the end position for a few seconds and slowly return to the starting position. Repeat.
Do 15 repetitions of this exercise 3 times per day.




6. Wall Crawls - Spider
Stand facing near a wall as shown (1) slowly "walk" your fingers up the wall, moving up and down as well as side to side. Support your hand with the wrist as you extend farther up the wall. Perform this exercise for approximately 1 minute, covering as much of the wall surface as possible from a single standing position as is comfortable.
Do this exercise 3 times per day.




7. Extended Wall Crawl
Stand near a wall as shown, with your affected side towards the wall (1). Slowly "walk" your fingers up and down, then from side with your arm outstretched. Perform this exercise for approximately 1 minute, covering as much wall surface as possible from a single standing position.
Do this exercise 3 times per day.




8. Horizontal - Rows
Anchor tubing to door jam or doorknob. Hold tubing by handle with your arm extended (1). With tension on the tubing, pull back on the handle until your elbow is along your side, as shown (2). Hold position for 3-5 seconds, slowly exited your arm to the original starting position.
This exercise may be performed with your palm facing downward on the handle or palm facing upward on the handle.




9. Flexion/Adduction
Anchor tubing to door jam or doorknob. Hold tubing by handle with your thumb facing upward (1). Raise your arm up and across your body as shown, arm straight and extended (2). Hold for 3-5 seconds, slowly lower your arm to the original starting position. Repeat.
Perform 10-15 repetitions of this exercise 3 times per day.




10. External Rotation
Anchor tubing to door jam or doorknob. Grasp handle with your thumb, stand with your unaffected side towards the door (1). Rotated arm outward unless is uncomfortable keeping elbow bent and as close to your side as is comfortable (2). Hold end position for 3-5 seconds and slowly relax. Repeat.
Perform 10-15 repetitions of this exercise 3 times per day.




11.Internal Rotation
Anchor tubing to door jam or doorknob. Stand with affected side towards the door, grasping the handle with your thumb up (1). Rotate the arm inward, keeping the elbow bent and as close to your side as is comfortable (2). Hold end position for 3-5 seconds and slowly relax. Repeat.
Perform 10-15 repetitions of this exercise 3 times per day.




12. Extension
Anchor tubing to door jam at shoulder height, stand holding stretch band extended out in front of you, arm straight at shoulder length (A). Pull arm down and backward as shown until your hand is at your side (B). Hold end position for 3-5 seconds and slowly relax, return to start position. Repeat.
Perform 10-15 repetitions of this exercise 3 times per day.




13. Diagonal Pull - For advanced stages of rehab
Anchor tubing to top of door jam; grasp tubing with thumb facing upward, arm straight, up and away from the body as shown (A). Start with affected side facing towards the door. Pull arm inward and downward, letting your head follow the movement. Allow your elbow to bend slightly but stay consistent as you move through the downward motion. Notice that the hand rotates as it crosses the body, ending with the thumb facing towards your at the endpoint (B). Hold the endpoint for 3-5 seconds, slowly relax and return to the start position. Repeat.
Perform 10-15 repetitions of this exercise 3 times per day.




14. Diagonal Pull - part 2
Anchor tubing to 6top of door jam; grasp tubing with thumb facing upward, arm straight, up and towards the body as shown (A). Start with unaffected side facing towards the door. Pull affected arm outward and downward, letting your head follow the movement. Allow your elbow to bend slightly but remain consistent as you move through the downward motion (B). Hold the endpoint for 3-5 seconds, slowly relax and return to the start position. Repeat.
Perform 10-15 repetitions of this exercise 3 times per day.




15. Abduction
Anchor tubing under your foot (A). While standing against a wall with your arm relaxd agaist your thigh, Extend the arm up and outward in front of you approximately 45 degrees from the wall until shoulder heighth is reached. Try not to compensate with back or thigh mucles. Hold the end position for 3-5 seconds and slowly return to the rest posotion. Repeat.
Perform 10 repetitions of this exercise 3 times per day.




16. Shoulder Flexion
Anchor tubing under your foot (A). Stand holding tubing along your side. Raise arm up until it is directly out in front of you at shoulder heighth (B). Hold the end position for 3-5 seconds then slowly return to the starting position. Repeat.
Perform this excersise 3 times per day.




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