1.
Scapular Retractions Arms at Side
HOW TO: Begin by sitting with your back straight and your arms at your side. Slowly pinch your shoulder blades together. Return to starting position. Repeat as directed.
Sets: 3
Reps: 10
Hold: 3 seconds
Times Per Day: 2-3
Shoulder Flexion Table Slides
HOW TO: Begin by sitting in a chair facing a surface approximately chest high. A towel may be placed on the table to assist the sliding motion. Place the hand of the arm you wish to stretched placed palm down on the table with the opposite hand placed on top of it. Using the top hand to control movement, lean forward until a light stretch is felt in the affected shoulder and held for the desired amount of time. Return to the starting position by sliding the bottom hand back, controlled by the top hand. Repeat as directed.
Sets: 3
Reps: 10
Hold: 3 seconds
Times Per Day: 2-3
2.
3.
Shoulder Abduction Table Slides
HOW TO: Sit in a chair with the arm to be exercised resting on a table directly at your side. Place a towel underneath the arm if necessary. With the arm perpendicular to your body, slowly lean toward the table so that the arm to be exercised slides away from you until you feel a stretch in your shoulder. Hold as directed. Return to starting position. Repeat as directed.
Sets: 3
Reps: 10
Hold: 3 seconds
Times Per Day: 2-3
Supine Shoulder External Rotation
HOW TO: Lying on your back with the arm you intend to exercise held tightly up against your side and your elbow bent to 90 degrees, grasp onto a cane with both hands. Keeping your elbow bent and at your side, use the cane to gently push your hand towards the floor, feeling a stretch in that shoulder. Hold as directed. Repeat as directed.
Sets: 3
Reps: 10
Hold: 3 seconds
Times Per Day: 2-3
4.
5.
Isometric Shoulder External Rotation
HOW TO: Stand against a wall or in a doorway with the side to be exercised against the wall. With a towel roll between your elbow and trunk. Place plastic ball or towel roll between the wall and the back of your hand with your elbow bent to 90 degrees. While squeezing your elbow into your side, press your hand into the wall, rotating your arm out at your shoulder.
COMMENT: Use a gentle push
Sets: 1
Reps: 10
Hold: 5 seconds
Times Per Day: 2-3
Isometric Shoulder Internal Rotation
HOW TO: Begin by standing on the inside of a door jam with your elbow bent to 90 degrees on the side to be exercised. Place a ball or towel roll between the door jam and the wrist on the side to be exercised. Keeping your elbow at your side, press the wrist in towards the door jam. Hold as indicated. Repeat as indicated.
COMMENT: May use a towel versus a ball
Sets: 1
Reps: 10
Hold: 5 seconds
Times Per Day: 2-3