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SHOULDER RETRACTION WITH EXTERNAL ROTATION

Sit or stand holding a theraband in your hands, palms facing up. Keep your elbows pulled in at your sides and squeeze your shoulder blades back and together, allowing your arms to rotate out to the side.

Hold for 6-10 seconds and repeat 10 times to complete 1 full set. Perform 3 times a day.

AROM SHOULDER EXTENSION

With your affected arm starting at your side, draw your arm back behind your waist. Keep your elbows straight. Do this in a pain free range.

Hold for 6-10 seconds and repeat for 10 repetitions to complete 1 full set. Perform 3 times a day.

AROM SHOULDER FLEXION 

Standing with involved arm to the side and elbow straight, slowly raise the arm to at least a 90 degree position. Pause for 6-10 seconds then lower slowly to the starting position.

Repeat this exercise 10 times for 1 complete set. Perform 3 sets a day.

SHOULDER ISOMETRIC EXTENSION 

Hold your arm against your side, with your elbow at a 90 degree angle. Without moving your body, push your arm back into the wall. You should feel your shoulder muscles contract. Repeat contract and relax motion.

Hold for 6-10 seconds then release. Do this for 10 repetitions to complete 1 set. Perform 3 times a day.

SHOULDER ISOMETRIC FLEXION

Hold your arm against your side, with your elbow at a 90 degree angle. Without moving your body, push your fist straight into the wall ahead of you. You should feel your shoulder muscles contract. Repeat contract and relax motion.

Hold for 6-10 seconds then release. Repeat 10 times for 1 complete set. Perform 3 times a day.

SHOULDER ISOMETRIC EXTERNAL ROTATION

Hold your arm against your side, with your elbow at a 90 degree angle. Without moving your body, push the back of your hand into the wall. You should feel your shoulder muscles contract. Repeat contract and relax motion.

Hold for 6-10 seconds then release. Complete 10 repetitions for one full set. Perform 3 times a day.

SHOULDER ISOMETRIC INTERNAL ROTATION

Hold your arm against your side, with your elbow at a 90 degree angle. Without actually moving your arm, push your hand into the wall. You should feel your shoulder muscles contract. Repeat contract and relax motion.

Hold for 6-10 seconds then release. Complete 10 repetitions for 1 full set. Perform 3 times a day.

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