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Shoulder Exercises

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Shoulder Exercises shoulder exercises Scaption Posterior Capsule Stretch Prone Extension Place hanging arm Gently pull on elbow Lie on stomach with arm hang­ halfway between hip with opposite hand until ing off table. Thumb should and navel. Raise arm a stretch is felt in the be pointed out as far as above head, elbow shoulder. Hold 5 sec- possible. With a light straight, thumb pointing onds. Repeat 3 times. weight in hand, lift arm up. Hold for a 5 count. into extension. Hold for a 5 count. Relax and repeat 3 times. Relax and repeat 3 times. Towel Stretch for Internal Bent Row Rotation Supporting body weight Pull involved arm up be- Tricep Extension with hand on table, hind back by pulling Support elbow with opposite reach out in front towel upward with hand and raise arm overhead. of you. Pull arm back uninvolved arm. Straighten elbow over head, pinching shoulder blades together. Hold 5 seconds. Re- hold and relax. May be done Hold for a 5 count. Relax and repeat 3 peat 3 times. lying down. Hold for a 5 count. times. Start with a light weight. Relax and repeat 3 times. Start with a light weight. Standing Flexion Raise arm out in front Range of Motion Exercises: Pendulum of body and lift toward Let arm move in a circle clockwise ceiling. Keep elbow Push-Up Position Press-Up then counterclockwise by rocking straight and thumb up. Hold In push-up position, press body weight in a circular pattern. for a 5 count. Relax and shoulders up. Then sag down to Next, let arm swing side to side repeat 3 times. Start with a start position. Repeat 5 times. and front to back. light weight. Do 3 sessions per day. Biceps Curl Keeping arms close to sides, Shoulder Shrugs curl one arm to shoulder Stand with arms by your side and back to straight arm and a light weight in your position. Hold for a 5 count. hands. Lift shoulders straight Relax and repeat 3 times. up toward ears for a 5 count. Supine Abduction Then pull shoulders back Lie on back with involved pinching shoulder blades together for a Supine Flexion arm on the surface as high 5 count. Relax and repeat 3 times. Lie on back. Grip toward the ear as possible stick with hands with palm up. Slide arm together and along surface toward the ear. elbows Use stick or opposite hand to Prone External Rotation straight help pull. Hold for a 5 count. Lie on stomach and take both arms over Relax and repeat 3 times. with elbow level with shoulder head as far as possible. Hold for a 5 and arm supported at the elbow. count. Relax and repeat 3 times. Sitting Lift hand up into external rotation level with Press-Up the table. Hold for a 5 count. Relax and repeat 3 Prone Horizontal Sitting on chair times. Abduction with palms flat on Lie on stomach with involved seat. Push down External Rotation (sidelying) arm hanging straight to the floor. lifting feet and Raise arm toward ceiling. Keep Raise arm out to the side, with hips off chair. elbow bent at side. thumb up and hand at eye level. Hold 5 seconds. Hold for a 5 count. Hold for a 5 count. Relax and repeat 3 Repeat 3 reps. Relax and repeat 3 times with a light weight times. wrist & elbow exercises Grip Biceps Curl Grip apparatus, putty, Keeping arms small rubber ball, etc. close to sides, Use as much as possible, curl one arm to all day long. shoulder and back to straight Stretch Extensors arm position. Straighten elbow com­ Hold for a 5 Deep Friction Massage pletely. With palm facing count. Relax and Deep transverse friction down, grasp the back of the repeat 3 times. across area of elbow that hand and pull wrist down Start with a light is sore. Perform 2 times. as far as possible. Hold for weight and prog­ a 5 count. Relax and repeat ress. 3 times. Stretch Flexors Straighten elbow completely. With palm facing up, grasp the middle of the hand and thumb. Pull wrist down as far as Eccentric Exercise possible. Hold for a 5 count. The elbow and wrist exercises Relax and repeat 3 times. can be performed more aggres­ sively by dropping the weight quickly and “snatching” it upward quickly. This can be done for flex- Rotation Exercise ion and extension. Hold for a 5 With elbow bent and resting on table, count. Relax and repeat 3 times. hold a light weight in your hand in a hammering position. Move hand from palm up to palm down position holding for a 5 count. Relax and repeat 3 times. Neutral Wrist Curls The forearm should be supported on table with wrist in neutral position Reverse Curls and hand off table. Using The forearm should Curls a light weight held in a be supported on a The forearm should be hammering position, lower table with hand off the supported on a table wrist into ulnar deviation edge; palm should face with hand off edge; palm as far as possible. Then downward. Using a should face upward. bring into radial deviation light weight, lower the Using a light weight, as far as possible. Turn hand as far as possible, lower the hand as far as wrist over and lift into then curl wrist up as possible and then curl it ulnar deviation and lower high as possible. 504-988-TISM up as high as possible. into radial deviation. Hold Hold for a 5 count. Hold for a 5 count. Relax for a 5 count. Relax and Relax and repeat 3 and repeat 3 times. repeat 3 times. times. 202 McAlister Ext New Orleans, LA 70118 tulanehealthcare.com/sportsmedicine .
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