IF shoulder is sore, DO NOT lift the arm above the shoulder...
SHOULDER REHAB EXERCISES
IF shoulder is sore, DO NOT
lift the arm above the shoulder...
Use full 16.9oz (500ml) water bottle as weight. Use RED TheraBand or Light Tubing.
Do 3 sets of 12 with 30 second rest between sets and 1 minute between exercises.
Continue breathing throughout the entire exercises. DO NOT HOLD YOUR BREATHE.
|
1 - Use 1lb weight (full water bottle). Raise arm in front of body and lift toward ceiling. Keep elbow straight. |
2 - Use RED TheraBand. Pull arm back to hip. Do NOT hyper-extend past back of hip. |
3 - Use 1lb weight (full water bottle). Raise arm diagonally from hip. Keep elbow straight and thumb pointing up. |
|
4 - Use 1lb weight (full water bottle). Lay on left side and raise arm toward ceiling. Do NOT hyper-extend past horizontal. |
5 - Use 1lb weight (full water bottle). Lay on right side and bring arm up toward body to vertical. |
6 - Use RED TheraBand. Rotate arm outward away from body. Be sure to keep forearm parallel to floor. |
|
7 - Use RED TheraBand. Rotate arm inward across body. Be sure to keep forearm parallel to floor. |
8 - Use 1lb weights (full water bottles). Lay flat on stomach on bench and raise arms, pinching shoulder blades together. |
9 - Use 1lb weights (full water bottles). Lay flat on stomach and raise arms from floor. Keep elbows straight. |
IF
shoulder is sore, DO NOT lift the arm above the shoulder during any of these exercises.
Stop arm or hand at shoulder level until arm strength returns.
