Urmston Physio Clinic

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Urmston Physio Clinic"

Transcription

1 Urmston Physio Clinic Patient Information Frozen Shoulder Prepared for Mr B. Roy Consultant Orthopaedic Surgeon 102 Church Road, Urmston, Manchester, M41 9DB Tel:

2 Frozen Shoulder - Why does this happen? The shoulder is a ball and socket joint. The round head of the humerus sits in a shallow socket on the shoulder blade. There is a loose layer of tissue The Capsule surrounding the joint which attaches to the ball and socket. This helps to hold the joint together. A Frozen Shoulder or Adhesive Capsulitis occurs when The Capsule becomes irritated and inflamed. The Capsule will tighten as fibrous tissue is formed which results in a loss of movement. Frozen Shoulder is a condition where the shoulder becomes painful and stiff. Frozen Shoulder is most common in people between the ages of 40 and 60. It is 5 times more common in people with diabetes. About 10 % of people who have a Frozen Shoulder will also experience the same condition in their other shoulder within 5 7 years. In some cases the onset of a Frozen Shoulder can be related to a minor injury. Page 1

3 What are the symptoms? The typical symptoms are pain and persistent stiffness in the shoulder joint. Activities including dressing, driving and sleeping are usually affected in the early stages. Symptoms are experienced in three stages: Stage I - Freezing or Painful Phase (2 to 9 months) The shoulder starts to ache and feel stiff. It gradually becomes very painful. Often it becomes more painful during the night. Most people will find the pain increases to a point where they are unable to lie on their shoulder. The pain is usually felt on the outside of the upper arm but it can spread down to the elbow. Stage II - Frozen or Stiff Phase (4 to 12 months) The shoulder will become stiffer. In this stage the level of pain will remain the same as Stage I. Stage III - Thawing or Recovery Phase (5 to 24 months) During this phase the movement will gradually improve. The pain will fade as the stiffness eases. Although the full range of movement may not return, most people will be able to perform their day to day activities more easily. Diagnosing a Frozen Shoulder Your Consultant can usually diagnose a Frozen Shoulder simply by examining your arm, knowing where your pain is and how it started. An X-ray may be taken to rule out other medical conditions. In the case of a Frozen Shoulder the X-ray will be normal. Page 2

4 What is the treatment? A Frozen Shoulder will usually get better by itself. This can take up to 2 years. There are actions you can take to aid recovery. During the initial painful stages it is important to manage the pain. Trying to force movement through the pain has been shown to increase the symptoms and recovery time. Painkillers and anti-inflammatory medications - These may be prescribed by your Consultant if the pain is constant and you are struggling to sleep. This is a temporary measure to break the pain cycle, but can continue as required. Exercise - Exercise is useful to help stretch The Capsule which will regain movement. It is very important not to force movement through the pain. The shoulder responds well to large rhythmic movements and body weight stretches. A list of exercises is suggested in this information sheet. Physiotherapy - If exercise alone does not improve symptoms or if there is joint stiffness, neck pain or other factors that make doing the exercises difficult then physiotherapy treatment may be required. Surgery - In some cases when symptoms are slow to resolve by the treatments detailed above, surgery may be considered. The tight capsule can be released with Arthroscopic (Keyhole) Surgery. Remember an important part of treatment is your home exercises and modifying activities. Page 3

5 Frozen Shoulder - Recommended Exercises Correct Posture Good posture should not feel like hard work. Imagine a balloon filled with helium is attached to your head and is pulling you up (Balloon Posture). You should feel your back straighten and your chest widen. Pull your shoulder blades back and down. This places the shoulder in good alignment and allows a wider range of movement. Key Points When Doing Exercises The following exercises should be within the limits of pain. When you start you may find that you can only move a small distance without pain but this will improve. Do not be tempted to push through the pain. Repeat the exercises four times a day. The number of repetitions that are recommended is what you should aim for. If you find them hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks Page 4

6 Exercise 1 - Arm Swings If the arm has very limited movement this may be the best exercise to start with. Stand next to a table with your pain free hand on the table. Lean forwards so your sore arm is dangling. Gently swing the arm forwards and backwards using momentum to help the movement. Repeat x 15 four times daily This exercise can also be performed in a side to side movement, swinging the arm out then back under the table. Page 5

7 Exercise 2 - Table Slides (1) Find a cloth that will slide easily on your kitchen units or kitchen table. Sit facing the table or work surface. Think of your Balloon Posture. Now lean forward and gently slide your arms forward on the cloth. Lean back and return to start position. Get into a slow steady rhythm and gradually your range of movement will increase. Work to the point at which you start to feel pain. Do not push past this point. Repeat x 15 four times daily Page 6

8 Exercise 3 - Table Slides (2) Sit next to a table (kitchen or dining table height) with your elbow bent at your side and the forearm of your sore arm resting on a cloth that will slide easily. Sitting with Balloon Posture, gently slide your hand away from your body. Keep your elbow still so your hand moves around your elbow. Do this in a slow steady rhythm to the point of pain. Relax and return to start. Rhythmic movements back and forwards are most effective. Repeat x 15 four times daily Page 7

9 Exercise 4 - All Fours Start on all fours with your hands under your shoulders and slightly turned out. Your knees should be in line with your hips. Now sit down on your heels keeping your hands still. This will gently move your shoulder. Rhythmic movements back and forwards are the most effective. To progress this exercise take your knees further away from your hands. Repeat x 15 four times daily If you cannot kneel on all fours you can do this exercise in standing with your hands on a table in front of you. Bend your knees and stick your bottom out as you bend your knees you will move your shoulder. Page 8

10 Exercise 5 - Wall Slides Find a smooth wall or wall mirror and a cloth that will slide easily on the wall. This exercise also works if you put a sock on your hands. Stand facing the wall with the palms of your hands in contact with the wall. Think of your Balloon Posture with your shoulder blades pulled back and down. Gently push into the wall and slide your hands upwards. This must not hurt. Relax and return to start position. You should be gently pushing against the wall through the full movement. Repeat x 15 four times daily Page 9

Frozen Shoulder. Causes? There are two main types of frozen shoulder. Primary frozen shoulder is when the exact cause is not known.

Frozen Shoulder. Causes? There are two main types of frozen shoulder. Primary frozen shoulder is when the exact cause is not known. Frozen Shoulder. What is frozen shoulder Frozen shoulder is when the shoulder becomes stiff and painful, often for no apparent reason. It can mean that you have difficulty doing your usual daily activities.

More information

FROZEN SHOULDER. Typically the joint is stiff and initially painful, often starting without an apparent cause.

FROZEN SHOULDER. Typically the joint is stiff and initially painful, often starting without an apparent cause. The aim of this information sheet is to give you some understanding of the problem you may have with your shoulder. It has been divided into sections, describing your shoulder, what we know about frozen

More information

FROZEN SHOULDER OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU. Frozen Shoulder FROZEN SHOULDER

FROZEN SHOULDER OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU. Frozen Shoulder FROZEN SHOULDER OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU Frozen Shoulder The aim of this information sheet is to give you some understanding of the problem you may have with your shoulder. It has been divided

More information

Frozen shoulder. Information for patients Physiotherapy

Frozen shoulder. Information for patients Physiotherapy Frozen shoulder Information for patients Physiotherapy Introduction The physiotherapy team would like you and your family to understand as much as possible about your shoulder condition. This booklet contains

More information

Physiotherapy and frozen shoulder

Physiotherapy and frozen shoulder Physiotherapy and frozen shoulder Other formats If you need this information in another format such as audio tape or computer disk, Braille, large print, high contrast, British Sign Language or translated

More information

Occupational Therapy & Physiotherapy Service ADVICE FOR PATIENTS FOLLOWING TREATMENT FOR FROZEN SHOULDER SYNDROME

Occupational Therapy & Physiotherapy Service ADVICE FOR PATIENTS FOLLOWING TREATMENT FOR FROZEN SHOULDER SYNDROME If you require this document in Braille, large print or another language, please call the Community Patient Advice and Liaison Service (PALS) on: 0800 073 0578 Occupational Therapy & Physiotherapy Service

More information

Frozen Shoulder (Adhesive Capsulitis)

Frozen Shoulder (Adhesive Capsulitis) University Teaching Trust Frozen Shoulder (Adhesive Capsulitis) Irving Building Physiotherapy 0161 206 5328 All Rights Reserved 2016. Document for issue as handout. What is a frozen shoulder? A frozen

More information

Frozen Shoulder Surgery. Decreasing Pain and Improving Flexibility

Frozen Shoulder Surgery. Decreasing Pain and Improving Flexibility Frozen Shoulder Surgery Decreasing Pain and Improving Flexibility Understanding Frozen Shoulder Have you felt nagging pain and stiffness in your shoulder? If so, you may have frozen shoulder. This problem

More information

To help your shoulder move more easily, synovial fluid lubricates the shoulder capsule and the joint.

To help your shoulder move more easily, synovial fluid lubricates the shoulder capsule and the joint. Frozen Shoulder Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move. Frozen shoulder occurs in about 2% of the

More information

Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move.

Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move. Frozen Shoulder Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move. Frozen shoulder occurs in about 2% of the

More information

Frozen Shoulder Adhesive Capsulitis

Frozen Shoulder Adhesive Capsulitis Frozen Shoulder Adhesive Capsulitis Brett Sanders, MD Center For Sports Medicine and Orthopaedic 2415 McCallie Ave. Chattanooga, TN (423) 624-2696 If you're having trouble lifting your arm above your head,

More information

Frozen shoulder (adhesive capsulitis)

Frozen shoulder (adhesive capsulitis) Patient information Frozen shoulder (adhesive capsulitis) This information has been produced to help you gain the maximum benefit and understanding of your operation. It includes the following information:

More information

Constant Leg Dominant Pain Self-Management Programme

Constant Leg Dominant Pain Self-Management Programme Things to remember: Constant Leg Dominant Pain Self-Management Programme 1. Prolonged bed rest is not recommended and can hinder recovery 2. Schedule periods of activity with rest throughout the day 3.

More information

Shoulder Capsular Release

Shoulder Capsular Release Shoulder Capsular Release An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please visit www.uhb.nhs.uk/patient-information-leaflets.htm

More information

FROZEN SHOULDER. A guide to the symptoms and treatment for frozen shoulder (adhesive capsulitis)

FROZEN SHOULDER. A guide to the symptoms and treatment for frozen shoulder (adhesive capsulitis) FROZEN SHOULDER A guide to the symptoms and treatment for frozen shoulder (adhesive capsulitis) FROZEN SHOULDER Frozen shoulder is a condition that causes your shoulder to become stiff and painful. Movement

More information

Stretching Basics. By: Sally Talbot, PT

Stretching Basics. By: Sally Talbot, PT Stretching Basics By: Sally Talbot, PT Stretching is a fantastic form of exercise in and of itself. It has many benefits including: Improved range of motion Injury prevention Improved posture Improved

More information

Frozen shoulder (adhesive capsulitis)

Frozen shoulder (adhesive capsulitis) Patient information Frozen shoulder (adhesive capsulitis) This information has been produced to help you gain the maximum benefit and understanding of your operation. It includes the following information:

More information

Distension arthogram of the shoulder

Distension arthogram of the shoulder Patient information Distension arthogram of the shoulder This leaflet has been designed to give you some more information about having a distension arthogram of the shoulder. Your doctor believes you will

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Rib Stress Injury Prevention Program

Rib Stress Injury Prevention Program Athletic Medicine Rib Stress Injury Prevention Program Introduction A rib stress injury can be described as a rib stress reaction or can lead to a rib stress fracture if not managed or treated correctly

More information

Frozen Shoulder Syndrome Rehabilitation Using the Resistance Chair

Frozen Shoulder Syndrome Rehabilitation Using the Resistance Chair Frozen Shoulder Syndrome Rehabilitation Using the Resistance Chair General Information Frozen shoulder is a condition where the shoulder joint (glenohumeral joint) gradually becomes stiff, resulting in

More information

Rehabilitation after shoulder dislocation

Rehabilitation after shoulder dislocation Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute

More information

Back Dominant Pain Aggravated by Flexion Self-Management Programme

Back Dominant Pain Aggravated by Flexion Self-Management Programme Things to remember: Back Dominant Pain Aggravated by Flexion Self-Management Programme 1. Remain active throughout (i.e. walking, swimming, tai chi) 2. Schedule periods of activity with short periods of

More information

Stretch at Your Desk Program

Stretch at Your Desk Program Stretch at Your Desk Program UT LivingWell Stretch at Your Desk Video http://www.youtube.com/watch?v=mslxjh0gtoq The HealthPoint Occupational Health Program is part of Human Resource Services, University

More information

Healthy Upper Back: Exercises

Healthy Upper Back: Exercises Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or therapist will tell you

More information

FLEXIBILITY MAINTANCE PROGRAM

FLEXIBILITY MAINTANCE PROGRAM FLEXIBILITY MAINTANCE PROGRAM Here is a sample of a full program that can be done at the end of the day or as a maintenance routine anytime. It covers all areas of the body and focuses on the hip area

More information

Adhesive Capsulitis ( Frozen Shoulder ) A Guide for Patients

Adhesive Capsulitis ( Frozen Shoulder ) A Guide for Patients Adhesive Capsulitis ( Frozen Shoulder ) A Guide for Patients Anil K. Gupta, MD, MBA Sports Medicine and Shoulder Surgery Toledo Orthopaedic Surgeons 1 Frozen Shoulder Frozen shoulder, also called adhesive

More information

Manipulation under anaesthetic (MUA)

Manipulation under anaesthetic (MUA) OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU AFTER YOUR OPERATION Manipulation under anaesthetic (MUA) and Arthroscopy of the shoulder This information booklet has been produced to help you to gain

More information

A Patient's Guide to Adhesive Capsulitis

A Patient's Guide to Adhesive Capsulitis Introduction Adhesive capsulitis, also called frozen shoulder, is a painful condition. It results in a severe loss of motion in the shoulder. It may follow an injury, or it may arise gradually with no

More information

Arthroscopic subacromial decompression (ASD) / excision of the acromioclavicular joint (ACJE)

Arthroscopic subacromial decompression (ASD) / excision of the acromioclavicular joint (ACJE) Information and exercises Arthroscopic subacromial decompression (ASD) / excision of the acromioclavicular joint (ACJE) Introduction The subacromial area lies between the top of the arm bone (humerus)

More information

SECTION 4. Exercises Following Total Knee Joint Replacement

SECTION 4. Exercises Following Total Knee Joint Replacement Exercises Following Total Knee Joint Replacement EXERCISES FOLLOWING TOTAL KNEE JOINT REPLACEMENT The following exercises are designed to improve your range of motion and muscle strength in your knee following

More information

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises:

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises: Rehabilitation Exercises for Low Back Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Williams Back Exercises: The start position for

More information

Guidelines For Knee Rehabilitation

Guidelines For Knee Rehabilitation Guidelines For Knee Rehabilitation Full recovery from your total knee replacement surgery is going to take months. The information in this section will help you understand your recovery and care at home.

More information

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

There are many stretches that can reduce tension and increase flexibility in the upper body. Most of them can be done anywhere.

There are many stretches that can reduce tension and increase flexibility in the upper body. Most of them can be done anywhere. STRETCHES FOR THE BACK, SHOULDERS, AND ARMS: Many people suffer from tension in the upper body because of the mental stress of modem living. Quite a few muscular athletes are stiff in the upper body because

More information

Range of Motion Exercises

Range of Motion Exercises Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at

More information

Preventing Falls. Strength and balance exercises for healthy ageing

Preventing Falls. Strength and balance exercises for healthy ageing Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises

More information

Patient Information SHOULDER ARTHROSCOPY & SUBACROMIAL DECOMPRESSION

Patient Information SHOULDER ARTHROSCOPY & SUBACROMIAL DECOMPRESSION Patient Information SHOULDER ARTHROSCOPY & SUBACROMIAL DECOMPRESSION Mr. T.D.Tennent FRCS(Orth) Consultant Shoulder & Elbow Surgeon Shoulder and Elbow Unit, St. George s Hospital www.tennent.net www.wimbledonshoulderclinic.co.uk

More information

Chair Stand (without weights)

Chair Stand (without weights) Chair Stand (without weights) This exercise strengthens and tones your thighs and works you back and abdominal muscles as well as your buttocks. Chair stands also improve your balance and help prevent

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body.

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Low Back Cross Over Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Tip: Try to keep both shoulder blades on the ground. Seated Floor Twist Movement:

More information

Slide show: How to stretch your major muscle groups

Slide show: How to stretch your major muscle groups Slide show: How to stretch your major muscle groups By Mayo Clinic staff Stretching safely Stretching is a powerful part of any exercise program. Stretching increases flexibility and improves range of

More information

Outdoor Gyms Dulwich Park. By Amala Onuora and Laura Harvey

Outdoor Gyms Dulwich Park. By Amala Onuora and Laura Harvey Outdoor Gyms Dulwich Park By Amala Onuora and Laura Harvey Things to consider before you use the equipment Check with doctor before exercising if you have not exercised for a while or have a heart condition

More information

PARKINSON S DISEASE AND MOVEMENT DISORDER SOCIETY PDMDS-S1 PHYSIOTHERAPY 1 HANDOUT

PARKINSON S DISEASE AND MOVEMENT DISORDER SOCIETY PDMDS-S1 PHYSIOTHERAPY 1 HANDOUT Page1 PHYSIOTHERAPY 1 HANDOUT THE BENEFITS OF IN PARKINSON S DISEASE A regular exercise routine can help you - strengthen your muscles, - increase movement in your joints, body and limbs (arms and legs)

More information

Prevent and reduce stiffness caused by radiation treatment

Prevent and reduce stiffness caused by radiation treatment Prevent and reduce stiffness caused by radiation treatment For patients with head and neck cancer Princess Margaret Why are stretching exercises important Why should I do these exercises How often should

More information

Passive Range of Motion Exercises

Passive Range of Motion Exercises Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended

More information

Guidelines for patients having a Shoulder. Manipulation. Shoulder Manipulation

Guidelines for patients having a Shoulder. Manipulation. Shoulder Manipulation ORTHOPAEDIC WARD: 01-293 8687 /01-293 6602 BEACON CENTRE FOR ORTHOPAEDICS: 01-2937575 PHYSIOTHERAPY DEPARTMENT: 01-2936692 Guidelines for patients having a Shoulder Manipulation Please stick addressograph

More information

Warm Up Exercise Drills

Warm Up Exercise Drills Warm Up Exercise Drills Exercise 1: The Bend and Reach Purpose: This exercise develops the ability to squat and reach through the legs. It also serves to prepare the spine and extremities for more vigorous

More information

Arthroscopic Release of a frozen shoulder

Arthroscopic Release of a frozen shoulder Arthroscopic Release of a frozen shoulder Physiotherapy Department Page 12 Patient Information What is a frozen shoulder? A frozen shoulder is a disorder of the shoulder capsule, a thin tissue which surrounds

More information

Physiotherapy Advice following Breast Surgery

Physiotherapy Advice following Breast Surgery Physiotherapy Advice following Breast Surgery Exceptional healthcare, personally delivered Name of physiotherapist... Please contact the physiotherapy team if you have any concerns about the advice given

More information

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals)

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals) Stretching Yoga - Morning Stretch Lie face up, arms by side, palms down Inhale, bring arms overhead & lift spine off the floor Point toes. Extend legs & arms away from each other Exhale, bring arms back

More information

Health at Work Exercises at the Office

Health at Work Exercises at the Office Health at Work Exercises at the Office This series of exercises are for anyone who spends long periods of time sat at a desk or in a car. These exercises are designed to mobilise joints and relax tension

More information

X-Plain Back Exercises Reference Summary

X-Plain Back Exercises Reference Summary X-Plain Back Exercises Reference Summary Introduction Back pain is one of the most common medical problems in the U.S. It affects most people at least once in their lifetime. If not taken seriously, back

More information

PHYSIOTHERAPY EXERCISES FOLLOWING TOTAL HIP REPLACEMENT

PHYSIOTHERAPY EXERCISES FOLLOWING TOTAL HIP REPLACEMENT PHYSIOTHERAPY EXERCISES FOLLOWING TOTAL HIP REPLACEMENT Should you have any queries or concerns regarding any aspect of the program please contact Body Logic Physiotherapy Ground Floor, Bethesda Hospital

More information

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles: Stretching Stretching safely Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five

More information

Stretching. Objectives: Basic Tips for Stretching

Stretching. Objectives: Basic Tips for Stretching Stretching Objectives: Flexibility is an essential component of good health and is critical to peak fitness. By increasing your flexibility and range of motion, you can avoid injury; without flexibility,

More information

Leg Lengthening - Exercise Information

Leg Lengthening - Exercise Information Produced: Jan 2015 Ref: 233/01 Author: Clinical Support Review: Jan 2017 Royal Orthopaedic Hospital NHS Foundation Trust Patient Information Leg Lengthening - Exercise Information Welcome to the Royal

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

Core Stretches. Warm up: Lower body stretches (standing):

Core Stretches. Warm up: Lower body stretches (standing): Core Stretches Warm up: Warm up can include activities such as: walking around the room, stepping side to side, riding a bike for 5 minutes, or walking on the treadmill for 5 minutes. Remember to breathe

More information

Rowing Stretching Guide

Rowing Stretching Guide Rowing Stretching Guide Every exercise session should include the following important stages: 1. Warm up 2. Pre-exercise stretching 3. Main exercise 4. Warm down 5. Post-exercise stretching Whilst the

More information

Exercises after breast or upper body lymph node surgery

Exercises after breast or upper body lymph node surgery Exercises after breast or upper body lymph node surgery Surgery may limit the strength and movement of your arm. These exercises are helpful if you have had: breast surgery with or without lymph node removal

More information

Chest (medicine ball)

Chest (medicine ball) Kneel to Pushup Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press

More information

SLAP repair. An information guide for patients. Delivering the best in care. UHB is a no smoking Trust

SLAP repair. An information guide for patients. Delivering the best in care. UHB is a no smoking Trust SLAP repair An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please visit www.uhb.nhs.uk/patient-information-leaflets.htm

More information

Shoulder Pain.

Shoulder Pain. Shoulder Pain www.physiofirst.org.uk Shoulder pain is common and can be brought on by the repetitive tasks or postures to which we regularly expose our bodies. Pain is frequently felt in the upper outer

More information

Arm Range of Motion Exercises for

Arm Range of Motion Exercises for Arm Range of Motion Exercises for People with Hemiplegia Hemiplegia is paralysis of muscles on one side of the body. Keeping your range of motion when you have hemiplegia is very important. It will help

More information

Shoulder Pain Patient Information

Shoulder Pain Patient Information Shoulder Pain Patient Information Shoulder pain is a frequent complaint of patients at all ages. While it may start with a sudden injury, it usually begins gradually over a period of weeks to months, or

More information

Exercises for frozen shoulder

Exercises for frozen shoulder Exercises for frozen shoulder FORWARD ELEVATION Stretches inferior and anterior-inferior capsule Lie down on a flat surface Use your good arm to grasp the arm of your stiff shoulder at the level of the

More information

Shoulder Arthroscopic Capsular Release Rehabilitation

Shoulder Arthroscopic Capsular Release Rehabilitation Shoulder Arthroscopic Capsular Release Rehabilitation Phase one: 0 to 4 weeks after surgery Goals: 1. Improve range of motion of the shoulder and prevent adhesions from forming 2. Begin gentle strengthening

More information

Copyright 2009 American Academy of Orthopaedic Surgeons. Knee Exercises

Copyright 2009 American Academy of Orthopaedic Surgeons. Knee Exercises Copyright 2009 American Academy of Orthopaedic Surgeons If my knee hurts, why exercise? Knee Exercises Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury.

More information

a patient s guide Physiotherapy advice and exercises from four weeks after neck dissection surgery

a patient s guide Physiotherapy advice and exercises from four weeks after neck dissection surgery Physiotherapy advice and exercises from four weeks after neck dissection surgery Patient Information Series PI 47 East and North Hertfordshire NHS Trust 2 This leaflet has been produced by professionals,

More information

Strengthening Exercises - Below Knee Amputation

Strengthening Exercises - Below Knee Amputation Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the

More information

Lateral Epicondylitis (Tennis Elbow)

Lateral Epicondylitis (Tennis Elbow) Vasu Pai MS, MCh, FRACS Lateral Epicondylitis (Tennis Elbow) Lateral epicondylitis, commonly known as tennis elbow, is not limited to tennis players. The backhand swing in tennis can strain the muscles

More information

Axillary Lymph Node Dissection: Instructions/Exercises

Axillary Lymph Node Dissection: Instructions/Exercises Axillary Lymph Node Dissection: Instructions/Exercises The following activities have been approved by your physician to help you increase the motion and strength of your shoulder and improve your posture

More information

Home Based Exercises. Warm Up

Home Based Exercises. Warm Up Home Based Exercises Warm Up 1. Pulse raising (movement) activities Walking, marching on the spot, or low-level cycling are suitable ways of raising your pulse. Do this for the first 5 minutes of the warm-up,

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

ROTATOR CUFF HOME EXERCISE PROGRAM

ROTATOR CUFF HOME EXERCISE PROGRAM ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other

More information

40 Allied Drive Dedham, MA (office) Shoulder Exercises

40 Allied Drive Dedham, MA (office)  Shoulder Exercises Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

SHOULDER IMPINGEMENT OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU. Shoulder Impingement SHOULDER IMPINGEMENT

SHOULDER IMPINGEMENT OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU. Shoulder Impingement SHOULDER IMPINGEMENT OXFORD SHOULDER & ELBOW CLINIC INFORMATION FOR YOU Shoulder Impingement SHOULDER IMPINGEMENT Shoulder Impingement The aim of this information sheet is to give you some understanding of the problem you

More information

Keeping Body and Mind in Shape

Keeping Body and Mind in Shape Keeping Body and Mind in Shape People do not die of old age, they die of inactivity Jack LaLane Laura Covert lcovert@pittstate.edu Exercise vs. Physical Activity What is the difference between physical

More information

CDC Growing Stronger Program Exercise Guide

CDC Growing Stronger Program Exercise Guide CDC Growing Stronger Program Exercise Guide These are some basic exercises that will help you strengthen your upper body, lower body, abdomen and back. Practice these exercises at least three times a week.

More information

Warm-up, cool-down and stretch

Warm-up, cool-down and stretch Warm-up, cool-down and stretch Warming-up before playing sport prepares the mind, heart, muscles and joints for the upcoming event. It improves performance, helps players get mentally prepared and is a

More information

Rehabilitation after knee replacement exercises for the knee

Rehabilitation after knee replacement exercises for the knee Rehabilitation after knee replacement exercises for the knee Further information and bookings to see physiotherapists nationwide are at The Physiotherapy Site Knee replacement is quite different from hip

More information

Subacromial decompression

Subacromial decompression Subacromial decompression An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please visit www.uhb.nhs.uk/patient-information-leaflets.htm

More information

Thoracic spinal fusion

Thoracic spinal fusion Feedback We appreciate and encourage feedback. If you need advice or are concerned about any aspect of care or treatment please speak to a member of staff or contact the Patient Advice and Liaison Service

More information

Rotator cuff repair. An information guide for patients. Delivering the best in care. UHB is a no smoking Trust

Rotator cuff repair. An information guide for patients. Delivering the best in care. UHB is a no smoking Trust Rotator cuff repair An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please visit www.uhb.nhs.uk/patient-information-leaflets.htm

More information

Outdoor Gyms Peckham Rye Park

Outdoor Gyms Peckham Rye Park Outdoor Gyms Peckham Rye Park Things to consider before you use the equipment Check with doctor before exercising if you have not exercised for a while or have a heart condition It is best to do a short

More information

Routine For: Page 1 of 7. Copyright , VHI DEEP BREATHING... BREATHING EXERCISE: EXERCISE SUGGESTIONS: Use a comfortable chair.

Routine For: Page 1 of 7. Copyright , VHI DEEP BREATHING... BREATHING EXERCISE: EXERCISE SUGGESTIONS: Use a comfortable chair. DEEP BREATHING... BREATHING EXERCISE: EXERCISE SUGGESTIONS: Use a comfortable chair. Relax your back. Your feet should touch the floor or be supported comfortably. Inhale through nose, exhale with pursed

More information

MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group

MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center

More information

Top 10 Exercises For Back Pain Relief

Top 10 Exercises For Back Pain Relief Top 10 Exercises For Back Pain Relief YOUR FREE GUIDE TO THE TOP 10 EXERCISES FOR HOME AND THE OFFICE TOP 10 SECRETS FOR BACK PAIN RELIEF Back pain is a constant worry for many people. This booklet will

More information

EXERCISE SHEET FOR LOWER BACK PAIN

EXERCISE SHEET FOR LOWER BACK PAIN EXERCISE SHEET FOR LOWER BACK PAIN Double Leg Stretch To challenge lumbo pelvic control with upper and lower limb sagittal plane movements. To challenge scapula thoracic stability with dissociated movement

More information

Manipulation under Anaesthetic and Arthroscopic Release Operation

Manipulation under Anaesthetic and Arthroscopic Release Operation Feedback We appreciate and encourage feedback. If you need advice or are concerned about any aspect of care or treatment please speak to a member of staff or contact the Patient Advice and Liaison Service

More information

SUB ACROMIAL DECOMPRESSION SURGERY POST-OPERATIVE REHABILITATION PROGRAMME

SUB ACROMIAL DECOMPRESSION SURGERY POST-OPERATIVE REHABILITATION PROGRAMME SUB ACROMIAL DECOMPRESSION SURGERY POST-OPERATIVE REHABILITATION PROGRAMME ABOUT THE OPERATION If your shoulder has not recovered with appropriate conservative management, the next step to consider is

More information

Low Back Pain Exercise Guide Patient Information & Exercise Folder

Low Back Pain Exercise Guide Patient Information & Exercise Folder Low Back Pain Exercise Guide Patient Information & Exercise Folder Mr D Raj Consultant Orthopaedic Surgeon Pilgrim Hospital, Sibsey Road, Boston Lincolnshire PE21 9QS Louth County Hospital, Louth, Lincolnshire

More information

Low Back Exercise Guide

Low Back Exercise Guide Low Back Exercise Guide Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist

More information

SECTION 4. Exercises Following Total Hip Joint Replacement

SECTION 4. Exercises Following Total Hip Joint Replacement Exercises Following Total Hip Joint Replacement EXERCISES FOLLOWING TOTAL HIP JOINT REPLACEMENT The following exercises will be reviewed with you by your physiotherapist (P.T.). They are designed to improve

More information

Rotator Cuff Home Exercise Program MOON SHOULDER GROUP

Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Introduction The MOON Shoulder group is a Multi-center Orthopaedic Outcomes Network. In other words, it is a group of doctors from around the country

More information

neck class KAISER PERMANENTE FREMONT PHYSICAL THERAPY

neck class KAISER PERMANENTE FREMONT PHYSICAL THERAPY neck class KAISER PERMANENTE FREMONT PHYSICAL THERAPY Hello and welcome to the neck clas s Often people with neck pain respond well with a series of progressive exercises as well as posture and body mechanic

More information

CORE STRENGTH EXERCISES

CORE STRENGTH EXERCISES CORE STRENGTH EXERCISES The main muscles involved with Core Strength include muscles of the abdomen, hip flexors and low back postural muscles. It is important to maintain proper strength of these muscles

More information

Athletic Medicine Shoulder Rehabilitation. Treatment includes activity modification, stretching, and strengthening the affected limb.

Athletic Medicine Shoulder Rehabilitation. Treatment includes activity modification, stretching, and strengthening the affected limb. Athletic Medicine Shoulder Rehabilitation Treatment includes activity modification, stretching, and strengthening the affected limb. P Protection R Rest I Ice C Compression E Elevation Consider using a

More information