SHOULDER REHABILITATION

EXERCISES:

ISOMETRIC EXERCISES:

• External and internal rotation exercises performed in doorway.
  
  Stand with elbow bent 90 degrees and either palm or back of hand pressing up against door frame.
  
  Hold the pushing position for 10 seconds and then release.
• Flexion exercises performed facing a wall.
  
  Stand with elbow bent 90 degrees and fist pressing forward into wall.
  Hold the pushing position for 10 seconds and then release.
• Extension exercises performed facing away from the wall.
  
  Stand with elbow bent 90 degrees and elbow pressing backwards against wall.
  Hold the pushing position for 10 seconds and then release.
• Abduction exercises performed with side to the wall.
  
  Stand with elbow bent 90 degrees and press upper arm against wall.
  Hold the pushing position for 10 seconds and then release.

STICK EXERCISES:

(performed with stick, golf club, broomstick, etc.)

• External rotation exercises performed while lying on your back on the floor.
  
  Hold stick with elbows bent 90 degrees and upper arm resting on the floor.
  
  Use the uninjured arm to push the injured arm away from the body.
  Hold for 10 seconds and then release.
• Forward flexion exercises performed while standing.
  
  
  Hold stick with elbows extended and resting on thighs.
  
  Use the uninjured arm to help raise the stick up.
  Hold for 10 seconds and then lower back down.
• Extension exercises performed while standing.
  
  Hold the stick behind your back.
  
  Use the uninjured arm to push the stick backwards away from your body.
  Hold for 10 seconds and release.
• Abduction exercises performed while standing.
  
  Hold the stick with elbows extended and resting on thighs.
  
  Use the uninjured arm to push the injured arm to the side and up.
  Hold for 10 seconds and then lower down.

PULLEY OR TUBE EXERCISES:

• External rotation exercises performed while standing.
  
  Grasp either a pulley or tubing (attached to doorknob) with elbow bent 90 degrees at side.
  
  Rotate arm outward away from your body keeping forearm parallel to the floor.
  Repeat for 10 repetitions.
• Internal rotation exercises performed as above but rotate arm inward across your body.
  
  
  
• Flexion exercises performed standing facing away from pulley machine or door.
  
  Grasp pulley or tubing with elbow extended.
  
  Pull arm forward away from body.
  Repeat for 10 repetitions.
• Extension exercises performed facing pulley or door.
  
  Grasp pulley or tubing with elbow extended.
  
  Pull arm backwards away from body.
  Repeat for 10 repetitions.
• Adduction exercises performed standing with side to pulley or doorknob.
  
  Grasp pulley or tubing with arm one foot out away from body.
  
  Pull arm next to body.
  Repeat for 10 repetitions.

SIDE LYING EXERCISES:

• External rotation exercises performed lying on side with injured side up.
  
  Hold a light weight with elbow bent 90 degrees and forearm resting against stomach.
  
  Raise and lower forearm for 10 repetitions.
• Internal rotation exercises performed lying on side with injured side down.
  
  Hold a light weight with elbow bent 90 degrees and forearm resting on floor.
  
  Raise and lower forearm for 10 repetitions.

ADDITIONAL EXERCISES:

• Prone exercise for abduction performed while lying face down on bench.
  
  Injured extremity should be hanging down to the floor holding a light weight.
  
  Raise arm out to side and hold for 10 seconds and then lower.
• Bench raise exercise for abduction performed by resting the unaffected hand and knee on a bench.
  
  Hang injured extremity to the floor holding a light weight.
  
  Raise arm away from body rotating thumb up while doing so and then lower back for 10 repetitions.