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ELASTIC BAND SHOULDER EXTERNAL ROTATION

Secure an elastic band around something solid/stable or in a door jam.

Stand side ways with your affected shoulder furthest away from the secured end of the band. Have your elbow tucked into your side and bent at 90 degrees. Hold the end of the band with your palm facing upwards.

Keeping your elbow near your side, slowly pull against the band rotating your shoulder outwards.

Perform 10 repetitions to complete 1 set. Do this exercise 3 times a day.

ELASTIC BAND SHOULDER INTERNAL ROTATION

Secure an elastic band around something solid/stable or in a door jam.

Stand side ways with your affected shoulder closest to the secured end of the band. Have your elbow tucked into your side and bent at 90 degrees. Hold the end of the band with your palm facing upwards.

Keeping your elbow near your side, slowly pull against the band rotating your shoulder inwards.

Repeat this exercise 10 times to complete 1 repetitions. Perform 3 times a day.

SHOULDER FLEXION WITH ELASTIC BAND

Stand with your feet shoulder width apart maintaining a straight back posture. Use a looped elastic band or hold an elastic band in your hands with tension.

Start holding the band at hip level and slowly raise the band up to shoulder height. Do not push past the point of pain. Maintain the same amount of tension in the band throughout the exercise.

Progressions:
Lift to shoulder height
Lift to head height
Lift overhead

Complete 10 repetitions for 1 complete set. Perform 3 times a day.

SHOULDER RETRACTION WITH ELASTIC BAND

Stand with your feet shoulder width apart maintaining a straight back posture. Hold and elastic band with your palms facing upwards at shoulder height with a slight bend in your elbows. There should be light tension in the band.

Pull your shoulder blades back and together. This will cause you to pull and create more tension in the band.

Repeat this exercise 10 times for 1 full repetition. Perform 3 times a day.

SHOULDER FLEXIBILITY TOWEL EXERCISE

Place the involved arm behind your back grasping one end of the towel. Place the other end of the towel over the opposite shoulder and use the non-involved arm to pull the towel, moving the involved arm further up the back.

Lift the involved arm up to a point just before the threshold of pain and hold for 10 seconds then release.

Repeat this exercise 10 times for 1 complete repetition. Try to complete this 3 times a day for the best results.

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