SpletMake the wand about a foot wider than your shoulders. Lie on your back, holding a wand with both hands. Your palms should face down as you hold the wand. Keeping your elbows straight, slowly raise your arms over your head. Raise them until you feel a stretch in your shoulders, upper back, and chest. Hold for 15 to 30 seconds. Repeat 2 to 4 times. SpletShoulder shrug Shrug shoulders upward as illustrated. Shoulder blade pinches Pinch shoulder blades backward and together, as illustrated. Isometric internal and external rotation Stand facing a doorjamb or the corner of a wall. Keep the elbow tight against your side and hold the forearm at a right angle to the arm. For internal rotation,
FUNDAMENTAL SHOULDER EXERCISES - Twin Cities Orthopedics
SpletSHOULDER WAND EXERCISES AAROM SHOULDER ABDUCTION - WAND While holding a wand/cane palm face up on the injured side and palm face down on the uninjured side, … SpletShoulder rolls 1. Roll your shoulders forward in a circle. 2. Then, roll your shoulders backwards in a circle. 3. Relax and repeat. Shoulder blades together 1. With your arms bent at the elbows, push back to bring your shoulder blades together at your back. Try not to lift your shoulders up. 2. Relax and repeat. Arm reach 1. brewed brunch
Rotator Cuff & Scapular Strengthening for the Shoulder Exercises
Spletforward. While keeping the shoulder blade ‘set’ and keeping the elbows straight, slowly raise your arm away from your body to shoulder height, through a pain- free range of motion . Hold that position for 1 to 2 seconds and slowly lower. Limit the height that you raise the arm horizontal to the floor. Perform 2 sets of 10 repetitions. SpletThe following are passive exercises for your affected shoulder. This means all of the effort should come from your unaffected arm, bringing the affected arm “along for the ride.” Equipment Needed: Shoulder Pulleys qForward Raise – Low – Stand Facing Door Attach the pulley to the middleof the door. Stand facing the door. brewed by hand log in