SHOULDER REHABILITATION EXERCISE PROGRAM. Phase I
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1 Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI SHOULDER REHABILITATION EXERCISE PROGRAM Phase I PENDULUM EXERCISES: Bending over at the waist and balancing with the good arm let the stiff side relax and swing with gravity: a) circle inward, b) circle in the opposite direction, c) swing toward North/South, d) swing sideways East/West PULLEY (Assisted Elevation): Standing- Pulley 2 feet higher than your good arm can reach overhead. The good arm supplies the power to bring the hand as near the pulley as possible. ASSISTED EXTENTION: Standing- Grasp the stick with both hands behind your back, push backward with the good arm supplying the power. 1.
2 Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI SHOULDER REHABILITATION EXERCISE PROGRAM Phase II SHOULDER EXTENTION 1. Anchor rubber tubing to a solid object 2. Stand holding the rubber tubing in your hand with arm in front of body 3. Pull the arm backward as shown 4. Hold for Seconds 5. Repetitions, times a day GOAL 1. Place hands on a door or overhead bar 2. Place feet on ground and bend knees. DO NOT HANG FROM BAR. 3. Hold for seconds 4. repetitions times a day GOAL
3 SHOULDER INTERNAL ROTATION 1. Anchor rubber tubing to a solid object 2. Sit or stand with arm at side, elbow bent as shown 3. Rotate arm inward toward body 4. Hold for seconds and slowly relax 5. repetitions times a day 1. Sit in a chair with arm on the table as shown 2. Ben d forward in the chair, sliding the arm forward on the table so that you can feel a stretch 3. Hold for seconds 4. repetitions times a day
4 SHOULDER EXTERNAL ROTATION 1. Place arm at side with elbow bent 90 degrees 2. Place hands on the wall and lean forward 3. Hold for seconds 4. repetitions times a day GOAL 1. Stand a shown holding stick with both hands 2. Raise both hands overhead so you can feel a stretch 3. Hold for seconds 4. repetitions times a day GOAL 1. Raise both arms up and over your head as shown 2. Hold for 5 seconds 3. repetitions times a day GOAL
5 1. Stand near a wall as shown 2. Slowly walk your fingers up the wall so that you feel a stretch 3. Hold for seconds 4. repetitions times a day 1. Assume hands and knees position 2. Bend knees to move buttocks toward hells as shown 3. repetitions times a day GOAL
6 SHOULDER EXTERNAL ROTATION 1. Anchor rubber tubing to solid object 2. Grasp the rubber tubing in your hand as shown 3. Rotate the arm outward keeping your elbow bent 4. Hold for Seconds and slowly lower 5. repetitions times a day GOAL 1. Anchor rubber tubing to a solid object 2. Stand holding the rubber tubing in your hand 3. Raise arm out in front of your body as shown 4. Hold for seconds and slowly lower 5. repetitions times a day GOAL
7 SHOULDER ABDUCTION 1. Place arm at side with thumb turned downward 2. Hold rubber tubing as shown 3. Raise arm upward to just below shoulder height as shown 4. Make sure the arm is positioned 30 degrees forward as you raise it (see diagram) 5. Hold for seconds 6. repetitions times a day SHOULDER EXTERNAL ROTATION 1. E/R with stick and arm at side 2. Hold for Seconds 3. repetitions times a day
8 Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI SHOULDER REHABILITATION EXERCISE PROGRAM Phase III 1. Place feet on ground and bend knees. DO NOT HANG FROM BAR UNLESS DIRECTED TO DO SO BY YOUR PHYSICIAN OR THERAPIST 2. Hold for seconds 3. repetitions times a day SHOULDER HORIZONTAL ADDUCTION 1. Stand grasping elbow with your other hand as shown 2. Pull the elbow and arm across your chest so that you feel a stretch 3. Hold for seconds 4. repetitions times a day
9 SHOULDER ADDUCTION/FLEXION 1. Stand grasping elbow with your other hand as shown 2. Pull the elbow behind and toward your head so that you feel a stretch 3. Hold for seconds 4. repetitions times a day SHOULDER EXTERNAL ROTATION ABDUCTION 1. Stand with hands placed on door frame and feet 1-2 feet away from the wall as shown 2. Lean into the door opening so that you can feel a stretch 3. Hold for seconds 4. Repeat with hands in different positions as shown above as needed to vary stretch 5. repetitions times a day
10 SHOULDER ELEVATION / DEPRESSION 1. Standing or lying on belly as shown, reach up over head with arm 2. Reach down as far as you can with arm 3. Hold for seconds 4. repetitions times a day / ELBOW EXTENTION 1. Hold lb weight in hand 2. Stand with arm at side, elbow bent 3. Reach up overhead to straighten arm 4. Hold for seconds 5. Repetitions times a day 1. Stand holding lb weight in each hand 2. Raise arms up over head as far as you can 3. Do not allow your upper arm to move away from your body 4. Hold for seconds and lower slowly 5. repetitions times a day
11 SHOULDER ABDUCTION 1. Stand holding lb weight in hand 2. Place arm at side with thumb turned downward 3. Raise arm upward to just below shoulder height as shown 4. Make sure the arm is positioned 30 degrees forward as you raise it ( see diagram) 5. Hold for seconds 6. repetitions times a day 7. GOAL SHOULDER EXTENTION 1. Hold lb weight in hand 2. Lie on belly with arm off the edge of the bed as shown 3. Raise arm backward 4. Hold for seconds and lower slowly 5. Repetitions times a day GOAL SHOULDER HORIZONTAL ABDUCTION 1. Hold lb weight in hand 2. Lie on belly with arm off the edge of the bed as shown 3. Raise arm up so that it is level with the edge of the bed 4. Hold for seconds and lower slowly 5. repetitions times a day GOAL
12 SHOULDER EXTERNAL ROTATION 1. Hold lb weight in hand 2. Lie on your side so that arm holding weight is on top 3. Rotate arm upward, keeping elbow bent as shown 4. Hold for seconds and lower slowly 5. repetitions times a day GOAL SHOULDER ABDUCTION 1. Holding lb weight in hand raise arm up to the side 2. Hold for Seconds and lower slowly 3. repetitions times a day GOAL SHOULDER HORIZONTAL ADDUCTION 1. Hold lb weight in hand 2. Lie on back with arm out to side as shown 3. Raise arm straight upward so that the fist points toward the ceiling 4. Hold for seconds and lower slowly 5. repetitions times a day GOAL
13 SHOULDER INTERNAL ROTATION 1. Hold lb weight in hand 2. Lie on back with elbow bent, forearm parallel to the floor 3. Rotate arm in toward your body, keeping elbow bent as shown 4. Hold for seconds and lower slowly 5. repetitions times a day GOAL EXTERNAL/ROTATION 1. Lie on belly, holding stick with elbows bent as shown 2. Lift stick up off the floor 3. Hold for seconds and lower slowly 4. repetitions times a day GOAL BENT KNEE PUSH UP 1. Assume position on floor as shown 2. Straighten arms to raise your trunk (push up) 3. Keep knees bent as shown 4. Hold for seconds 5. repetitions times a day GOAL
14 SCAPULAR RETRACTION 1. Hold lb weight in hands 2. Lie on belly over bench as shown 3. Pinch shoulder blades together 4. Raise arms upward 5. Hold for seconds and lower slowly 6. repetitions times a day /ELBOW EXTENTION 1. Assume position on floor as shown 2. Straighten arms to raise your trunk (push up) 3. Hold for seconds 4. repetitions times a day GOAL SHOULDER EXTERNAL ROTATION 1. E/R with stick, arm at 90 degrees of abduction 2. Hold for seconds 3. repetitions times a day
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BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel
The Lose-the-Last-1o-Pounds Workout
Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from
total hip replacement
total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated