Shoulder Stretching and Strengthening
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1 IMG Physical Therapy 805 N. Richmond St., Suite 103 Fleetwood, PA Chris Gordos, DPT Center Manager Eric Parrish, MPT Staff Therapist Shoulder Stretching and Strengthening Home Exercise Sheet Rehabilitation of the shoulder may take an extended period of time. A loss of strength, range of motion, and use is common after an injury or surgery. Your strength, range of motion, and use of the shouldercanbe regained. It may become frustrating at times, but you canbe successfulwith hard work, patience, and listening to your body. When you are exercising on your own athome there are some things to remember... * Any specific exercise that causes pain, especially sharp knife like pain,is hindering the healing process for your injury and should be modified or discontinued until you notify your therapist. * Increased swelling after exercise indicatesthat the exercise may be too difficult or it is not being done correctly. Be sure to ice that area of swelling. Re-injuries during the rehabilitation process will slow your progress. If you get recurring pain either lower the resistance; lower the number of sets or repetitions; or reduce the rangeof motion to avoid the area of pain. * You should experience muscle soreness, dull ache, fatigue, and stretching sensations,but the exercises shouldnot increase the pain or swelling. * When in doubt about how much weight to use forexercises, guess low. It is safer and easier to add weight than to hurt your self with too much weight. * Consult your Physician or Physical Therapist if any problems arise or if you have any questions regarding an exercise. It is better to make sure that you are doing an exercise correctly than to cause further injury by doing an exercise incorrectly. These exercises are to be done 1 time per day OR 3 to 5 days per week. **Perform 2 sets of 15 repetitions for strengthening exercises** **Stretch for 3-10repetitions holding seconds each time.** Ice for 15 minutes after exercise and atthe end of the day. Do not ice before exercising.
2 STRETCHES HOLD FOR SECONDS. REPEAT 5-15 TIMES. PERFORM DAILY ^AROM shld Hx supine w/cane 11- nn hark with arms atside, holding cane. mw**w to telp involved arm. Keep elbows straight. Lower and repeat. PROMshld fix supine self Lie on back... ",. Grasp wrist of involved arm with uhmvolved hand. Genlly raise arm upward and in front, througn available range.. Return to startposition andrepeat. mnmmmmlism^^^5^^^^i 51 FFPFR STRETCH: Lay on the side of the injured shoulder. Put injured arm straight out with the 90. Bend elbow to 90. Place Chin on injured shoulder. Using non-injured hand, pull injured hand toward the table. ^ Par RFH1NDTHE BACKSJTjETCH: Injured arm grasping bar w/ palm facing backward. Good arm grasping bar with palm facing forward. Pull with good arm away from injured side. Progress totowel stretch when easy. 5t\ ck TKe B<xb\j) 3 rn inores o.ch Using opposite arm, raise affectedarm as high as you can while keeping ann as relaxed as possible. Bene Arm Flexion Begin with affected arm bent. Using opposite arm. raise affected arm as high as you can while keeping arm as relaxed as oossiblc,
3 Routine For: Created By: Eric Parrish / Chris Gordos SHOULDER - 26 ROM: Pendulum (Circular) Let injured arm move in circle clockwise, then counterclockwise, by rockingbody weight in circular pattern. Circle 20 times each direction per set. Do 20 sets Do 1-2 sessions SHOULDER - 3 ROM: External / Internal Rotation - Wand Holding wand with injured hand palm up, push out from body with other hand, palm down. Keep both elbows bent. When stretch is felt, Hold 30 seconds. Repeat to other side, leading with same hand. Keep elbows bent. Repeat 3-10 times per set. Do 1 sets Do 1-2 sessions SHOULDER-73 ROM: Towel Stretch - with Interior Rotation CERVICAL SPINE - 24 Flexibility: Corner Stretch Pull injured arm up behind back by pulling towel up with other arm. Standing in corner with hands just above shoulder level and feet 12 inches from corner, lean forward until a comfortable stretch is felt across chest. Repeat 3-10 times per set. Repeat 3-5 times per set. SHOULDER- 7 ROM: Flexion SHOULDER - 72 ROM: Posterior Capsule Stretch Gently pull on injured forward elbow with other hand until stretch is felt in shoulder. Keepingarm on table, slide body away until stretch is felt. Repeat 3-10 times per set. Repeat 3-10 times per set. sets Do 1 Copyright , VHI Page 1 of6
4 Routine For: Created By: Eric Parrish / Chris Gordos SHOULDER- 71 ROM: Inferior Capsule Stretch SHOULDER -101 Scapular Retraction (Standing) Gently pull on raised elbow with other hand until stretch is felt in shoulder. With arms at sides, pinch shoulder blades together. Repeat 3-10 times per set. Repeat 15 times per set. Do 2 sets Do 1-2 sessions CERVICAL SPINE - 22B Strengthening: Shoulder Shrug (Phase 2) - Resisted SHOULDER - 27 ROM: Saw (Protraction / Retraction) Using surgical tubing or pound dumbbells, shrug shoulders up, back, and then down. Shoulder pattern should make a Capital D. Reach arm out in front, then pull arm back, pinching shoulder blades together. Repeat 15 times per set. Do 2 sets Repeat 15 times per set. Do 2 sets SHOULDER - 57 Scapular: Protraction - 90 of Flexion SHOULDER - 65 Progressive Resisted: Extension (Prone) Holding 0 pound weights, attempt to push arms up toward ceiling, keeping elbows straightand back against floor. Repeat 15 timesper set. Do 2 sets Copyright , VH1 Holding 0-5 pound weights, arms back, raise arms from floor only to body height (not as pictured), keeping elbows straight. Repeat 15 times per set. Do 2-3 sets Do 3-5 times per week. Page 2 of6
5 Routine For: Created By: Eric Parrish / Chris Gordos SHOULDER - 29 Strengthening: Isometric Flexion SHOULDER - 34 Strengthening: Isometric Adduction Using wall for resistance, press fist into ball using light pressure. Hold 10 seconds. Using body for resistance, gently press arm into ball using light pressure. Repeat 10 times perset. SHOULDER-36 Strengthening: Isometric External Rotation SHOULDER - 37 Strengthening: Isometric Internal Rotation Using wall to provide resistance, and keeping arm at side, press back of hand into ball using light pressure. Using door frame for resistance, press palm of hand into ball using light pressure. Keep elbow in at side. SHOULDER - 32 Strengthening: Isometric Abduction SHOULDER - 31 Strengthening: Isometric Extension 6 Using wall for resistance, press arm into ball using light pressure. Using wall for resistance, press back of arm into ball using light pressure. Copyright , VH1 Page 3 of6
6 Routine For: Created By: Eric Parrish / Chris Gordos SHOULDER - 44 Strengthening: Resisted Internal Rotation SHOULDER- 45 Strengthening: Resisted Extension Hold tubing in hand, elbow at side and forearm out. Rotate forearm in across body. Hold tubing in hand, arm forward. Pull arm back, elbow straight. Repeat 15 times per set. Do 2 sets Do 1 sessions Repeat 15 times per set.' Do 2 sets ^^v Do 1 sessions per day SHOULDER - 43 Strengthening: Resisted External Rotation SHOULDER - 80 Strengthening: Depression Holdtubing in hand, elbow at side and forearm across body. Rotate forearm out. Stand with tubing around hand, arm straight at side. Shrug shoulder down, keeping arm against side. Repeat 15 timesper set. Repeat 15 times per set. Do 2 sets SHOULDER - 68 Progressive Resisted: External Rotation (Side-Lying) SHOULDER - 58 Scapular: Stabilization (Prone) Holding 0 pound weight, towel under arm, raise forearm toward ceiling. Keep elbow bentand at side. Repeat 15 times per set. Do 2 sets Copyright , VHI Holding 0 pound weights, raise both arms out from sides. Keep elbows straight. Repeat 15 times per set. Do 2 sets Page 4 of6
7 Routine For: shoulder routine Created By: Eric Parrish SHOULDER-75 Strengthening: Scaption - with External Rotation SHOULDER - 83 ROM: Flexion (Standing) Holding pound weight, raise arm diagonally from hip to abovehead. Keep elbow straight, thumb up, only to shoulder height. Bring arms straight out in front and raise as high as possible without pain. Keep thumbs facing up, only to shoulder height. Repeat 15 times per set. Do 2 sets Repeat. Do 2 Do J 15 times per set. sets sessions SHOULDER- 84 ROM: Abduction(Standing) SHOULDER -113 Resisted Horizontal Abduction: Bilateral Sit or stand, tubing in both hands, arms out in front. Keeping arms straight, pinch shoulder blades together and stretch arms out. Bringarmsstraight out from sides and raise as high as possible withoutpain, to shoulderheight only Weight lbs. Repeat 15 times per set. Do 2 sets Repeat 15 times per set. Do 2 sets SHOULDER -112 Resisted External Rotation: in Neutral - Bilateral Sit or stand, tubing in both hands, elbows at sides, bent to 90, forearms forward. Pinch shoulder blades together and rotate forearms out. Keep elbows at sides. (4) Place the anns/hands below'the waist and repeat the exercii Repeat 15 times per set. Do 2 sets Do 1 sessions Copyright , VHI Page 5 of5
8 The Tray Exercise -The purpose ofthis exercise is to glide the nerves to allow for improved motion while performing in safe range. Correct Performance of the Exercise: 1." Start by lifting your rib cage as high as possible (Can often be accomplished by taking in adeep breath) 2. Bend both Elbows to 90 so thatyour palms are facing up. Imagine thatyou arecarrying afull tray. 3. Lift your shoulders straight up towards your ears. Must be done'in apain-free range. 4. Straighten yourelbows, while keeping shoulders shrugged up. 5. If still pain/symptom free attempt to bend wrist so palms are facing UP / DOWN. 6. Return arms to step #2, as if holding a tray 7. Relax / lower your shoulders to a natural position. Frequency: The exercise should be performed up to 30 times aday. In the beginning at atime will be tough enough. Remember that the exercises should not cause pain or increase your symptoms dramatically. SHOULDER - 81 Strengthening: Alphabet on Wall. Sit in-astraight back chair supported to thelevel of your shoulder blades. Your bottom should be as far back in the chairas possible. Relax against the back ofthe chair. Slowly draw your head backwards, keeping your eyes level. The movement is similar to avoiding something being pushed in your face. Try to make the movement smooth and draw your head further back with each repetition. With injured arm locked in a straight position and hand pushing in enough to dimple ball (not pictured), slowly use your shoulder blade to trace the Alphabet in Capital Letters. Do NOT allow your elbow to bend. Repeat 1-3 sets Do Daily. Perform 30 repetitions every Dav<
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