West Shoulder Rehab Page:1
Exercise Program For: West Shoulder Rehab
Page:1
Resist shld ER sidelying w/wt
AROM shld protract bil supine
• Lie on side, involved side up. • Arm at side, elbow bent, with weight in hand. • Move arm up as shown. • Return to starting position.
• Lie on back, elbows straight, arms straight up, with a dumbbell in each hand. • Move arms up toward ceiling, keeping arms straight. • Return to start position and repeat.
Special Instructions: May place towel under elbow. Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________. Use Lbs.
Use Lbs.
AROM shld horiz abd prone at 90 palm down
AROM shld horiz abd prone at 120 thumb up
• Lie face down on table, involved arm down and thumb forward. • Raise arm upward to shoulder level, hand shoulder height, keeping elbow straight. • Lower arm to floor and repeat.
• Lie face down on table, involved arm down and thumb outward. • Raise arm upward to shoulder level, at 120 degrees, keeping elbow straight. • Lower arm to floor and repeat.
Special Instructions: Keep palm facing down. Perform _____ sets of _____ repetitions every _______________.
Special Instructions: Keep thumb pointing upward. Perform _____ sets of _____ repetitions every _______________.
Use Lbs.
Use Lbs.
Resist shld ext uni prone w/wt
Resist shld bent row w/wt
• In a STANDING, BENT OVER POSITION, raise arm up and externally rotate backwards. • Lower and repeat.
• Hold weight in involved arm. • Slightly bend hips and knees and support upper body with other arm as shown. • Lift arm up, raising elbow to shoulder height, and squeezing shoulder blade. • Return to start position and repeat.
Perform _____ sets of _____ repetitions every _______________. Use Lbs.
Perform _____ sets of _____ repetitions every _______________. Use Lbs.
Issued By:
Missy Hansen, MS, LAT
These exercises are to be used only under the direction of a licensed, qualified professional. Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For: West Shoulder Rehab
Page:2
Resist shld ER bil w/elastic
Resist shld abd bil w/elastic
• Arms at side, elbows bent. Grasp elastic as shown. • Move hands outward, keeping elbows at side. • Return to starting position.
• Begin with arms straight in front of you, holding elastic, palm forward. • Using both hands, pull the band straight out in front of you, squeezing your shoulder blades together. • Return to starting position.
Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________.
Use Elastic.
Use Elastic.
Resist shld IR uni w/elastic
Resist shld flx uni w/elastic
• Secure elastic at waist level. • Stand with involved side to elastic, elbow at 90, arm at side. • Grasp elastic and pull hand inward, across body, as shown. • Slowly return to start position and repeat.
• Stand on elastic. Raise arm in front over head, keeping elbow straight and palm downward. • Return to starting position.
Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Special Instructions: DO NOT RAISE ARM ABOVE 90 DEGREES! Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Resist shld scaption w/elastic
Resist shld abd (vert emphasis) uni w/elastic
• Stand on elastic. Begin with arm at side, elbow straight, holding elastic, thumb up. • Raise arm in a position halfway between the front and side, UP TO 90 DEGREES. • Slowly return to starting position.
• Stand on elastic. Begin with arm at side, elbow straight, holding elastic, palm DOWN. • Raise arm upward, out to side TO 90 DEGREES. • Slowly return to starting position.
Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Use Elastic.
Issued By:
Missy Hansen, MS, LAT
These exercises are to be used only under the direction of a licensed, qualified professional. Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For: West Shoulder Rehab
Page:3
Resist shld diag D2 flx w/elastic
Resist shld retraction close elbows w/elastic
• Attach elastic to the opposite foot. • Begin with arm crossed over trunk, holding elastic, palm inward, at opposite hip. • Raise arm up and diagonally across, ending with palm facing outward. • Slowly return to start position and repeat.
• Secure elastic at waist level. Hold elastic in hands with arms extended. • Pull back, bending elbows and squeezing shoulder blades together, keeping elbows close to sides. • Return to start position and repeat.
Special Instructions: Do not twist at trunk. Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Use Elastic.
Stretch Pectoral standing uni
Stretch Pectoral standing w/shld ER
• Stand with arm on doorway as shown. Gently turn away, keeping back straight. • Return to start position and repeat.
• Stand at doorway with forearms on door frame, elbows bent to 90 degrees. • Keep back straight and step forward with one leg until a gentle stretch is felt across chest and in front of shoulders.
Perform _____ sets of _____ repetitions every _______________. Hold exercise for 15 Seconds.
Perform _____ sets of _____ repetitions every _______________. Hold exercise for 15 Seconds.
Stretch shld capsule posterior w/arm
Stretch shld IR w/towel
• Bring involved arm across in front of body as shown. • Hold elbow with other arm. • Gently pull across chest until a stretch is felt in the back of shoulder.
• Place involved arm behind back as far as possible. • Hold other arm over shoulder with towel as shown. • Grasp towel with involved arm. • Slowly pull upward with uninvolved arm until a gentle stretch is felt. • Hold, relax and repeat.
Perform _____ sets of _____ repetitions every _______________. Hold exercise for 15 Seconds.
Perform _____ sets of _____ repetitions every _______________. Use Towel. Hold exercise for 15 Seconds.
Issued By:
Missy Hansen, MS, LAT
These exercises are to be used only under the direction of a licensed, qualified professional. Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Page:1
Resist shld ER sidelying w/wt
AROM shld protract bil supine
• Lie on side, involved side up. • Arm at side, elbow bent, with weight in hand. • Move arm up as shown. • Return to starting position.
• Lie on back, elbows straight, arms straight up, with a dumbbell in each hand. • Move arms up toward ceiling, keeping arms straight. • Return to start position and repeat.
Special Instructions: May place towel under elbow. Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________. Use Lbs.
Use Lbs.
AROM shld horiz abd prone at 90 palm down
AROM shld horiz abd prone at 120 thumb up
• Lie face down on table, involved arm down and thumb forward. • Raise arm upward to shoulder level, hand shoulder height, keeping elbow straight. • Lower arm to floor and repeat.
• Lie face down on table, involved arm down and thumb outward. • Raise arm upward to shoulder level, at 120 degrees, keeping elbow straight. • Lower arm to floor and repeat.
Special Instructions: Keep palm facing down. Perform _____ sets of _____ repetitions every _______________.
Special Instructions: Keep thumb pointing upward. Perform _____ sets of _____ repetitions every _______________.
Use Lbs.
Use Lbs.
Resist shld ext uni prone w/wt
Resist shld bent row w/wt
• In a STANDING, BENT OVER POSITION, raise arm up and externally rotate backwards. • Lower and repeat.
• Hold weight in involved arm. • Slightly bend hips and knees and support upper body with other arm as shown. • Lift arm up, raising elbow to shoulder height, and squeezing shoulder blade. • Return to start position and repeat.
Perform _____ sets of _____ repetitions every _______________. Use Lbs.
Perform _____ sets of _____ repetitions every _______________. Use Lbs.
Issued By:
Missy Hansen, MS, LAT
These exercises are to be used only under the direction of a licensed, qualified professional. Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For: West Shoulder Rehab
Page:2
Resist shld ER bil w/elastic
Resist shld abd bil w/elastic
• Arms at side, elbows bent. Grasp elastic as shown. • Move hands outward, keeping elbows at side. • Return to starting position.
• Begin with arms straight in front of you, holding elastic, palm forward. • Using both hands, pull the band straight out in front of you, squeezing your shoulder blades together. • Return to starting position.
Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________.
Use Elastic.
Use Elastic.
Resist shld IR uni w/elastic
Resist shld flx uni w/elastic
• Secure elastic at waist level. • Stand with involved side to elastic, elbow at 90, arm at side. • Grasp elastic and pull hand inward, across body, as shown. • Slowly return to start position and repeat.
• Stand on elastic. Raise arm in front over head, keeping elbow straight and palm downward. • Return to starting position.
Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Special Instructions: DO NOT RAISE ARM ABOVE 90 DEGREES! Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Resist shld scaption w/elastic
Resist shld abd (vert emphasis) uni w/elastic
• Stand on elastic. Begin with arm at side, elbow straight, holding elastic, thumb up. • Raise arm in a position halfway between the front and side, UP TO 90 DEGREES. • Slowly return to starting position.
• Stand on elastic. Begin with arm at side, elbow straight, holding elastic, palm DOWN. • Raise arm upward, out to side TO 90 DEGREES. • Slowly return to starting position.
Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Use Elastic.
Issued By:
Missy Hansen, MS, LAT
These exercises are to be used only under the direction of a licensed, qualified professional. Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For: West Shoulder Rehab
Page:3
Resist shld diag D2 flx w/elastic
Resist shld retraction close elbows w/elastic
• Attach elastic to the opposite foot. • Begin with arm crossed over trunk, holding elastic, palm inward, at opposite hip. • Raise arm up and diagonally across, ending with palm facing outward. • Slowly return to start position and repeat.
• Secure elastic at waist level. Hold elastic in hands with arms extended. • Pull back, bending elbows and squeezing shoulder blades together, keeping elbows close to sides. • Return to start position and repeat.
Special Instructions: Do not twist at trunk. Perform _____ sets of _____ repetitions every _______________.
Perform _____ sets of _____ repetitions every _______________. Use Elastic.
Use Elastic.
Stretch Pectoral standing uni
Stretch Pectoral standing w/shld ER
• Stand with arm on doorway as shown. Gently turn away, keeping back straight. • Return to start position and repeat.
• Stand at doorway with forearms on door frame, elbows bent to 90 degrees. • Keep back straight and step forward with one leg until a gentle stretch is felt across chest and in front of shoulders.
Perform _____ sets of _____ repetitions every _______________. Hold exercise for 15 Seconds.
Perform _____ sets of _____ repetitions every _______________. Hold exercise for 15 Seconds.
Stretch shld capsule posterior w/arm
Stretch shld IR w/towel
• Bring involved arm across in front of body as shown. • Hold elbow with other arm. • Gently pull across chest until a stretch is felt in the back of shoulder.
• Place involved arm behind back as far as possible. • Hold other arm over shoulder with towel as shown. • Grasp towel with involved arm. • Slowly pull upward with uninvolved arm until a gentle stretch is felt. • Hold, relax and repeat.
Perform _____ sets of _____ repetitions every _______________. Hold exercise for 15 Seconds.
Perform _____ sets of _____ repetitions every _______________. Use Towel. Hold exercise for 15 Seconds.
Issued By:
Missy Hansen, MS, LAT
These exercises are to be used only under the direction of a licensed, qualified professional. Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
