Your Physio will select the appropriate exercises from the list below for shoulder conditions/injury. Do not continue with the exercises if you experience any severe pain and/or discomfort. If you do experience any adverse symptoms please stop exercise immediately and discuss with your Physio at the next consultation.
Posterior Capsule Stretch 1:
- Lie onto your affected shoulder.
- The arm should be in front of you with the elbow bent 90 degrees
- Use your unaffected arm to push the arm down (push towards bed)
- Hold with a firm pressure for20-30 sec
- Repeat 3-4 times
Posterior Capsule Stretch 2:
- With your thumb pointed down and your elbow straight, pull you’re the arm of your stiff shoulder
across your chest - Use your good arm to pull at or above the level
of your elbow. - Hold for 15-20 seconds with firm pressure
- Repeat 3-5 times
Active Shoulder External Rotation:
- Using theraband and keeping elbow at side, rotate arm outward away from the body
- Keep forearm parallel to floor
- Reps: ____ Sets: ______
Active Shoulder Internal Rotation:
- Using theraband and keeping elbow at side, rotate arm towards the body
- Keep forearm parallel to floor
- Reps: ____ Sets:
Shoulder Shrugs:
- Hold weights in each hands with hands by your side
- Shrug your shoulder up towards yours ears and then lower them down
- Reps: ____ Sets: ______
- Weight: ________
Standing Rows:
- Using theraband and keeping elbows in, pull band back to 90 degree elbow bend
- Feel muscles tighten between your shoulder blades
- Reps: ____ Sets: ______
Shoulder Extension:
- Start with arms at appropriate height in front of you.
- Using theraband and keeping arms straight, pull band down to side.
- Reps: ____ Sets: ______
Isometrics
- External Rotation – Keeping arm tucked into side, press back of hand into wall at light-moderate intensity
- Internal Rotation – Using doorframe for resistance. Keeping arm tucked into side, press forearm inwards at a light-moderate intensity.
- Hold 5-10 seconds
- Reps: ____ Sets_______