Shoulder rehab exercises
Shoulder rehab exercises including figures and descriptions follow below. Links to our other helpful pages on shoulder exercises follow immediately below.
LINKS Umbrella page on shoulder exercises Shoulder strengthening exercises Shoulder flexibility exercises Shoulder rehab exercises // Rehab exercises for shoulders, Pg2 Rotator cuff exercise
The following exercises are specifically designed to address a stiff or “frozen” shoulder(s). However, most shoulder rehabilitation needs will be met by the following exercises. If you are recovering from a shoulder injury, be sure to start exercises gently, with fewer reps, for fewer seconds. If possible, try doing exercises after your body is warmed up. It may be counterproductive to just dive right into exercises when cold.
* Flexion: Stand straight up, holding a wand or stick in both hands with your palms facing down. Slowly lift arms over your head. Make sure to keep your elbows straight. Hold position for 5 - 20 seconds before returning to the original position. Do 5 - 15x.
* Extension: Stand straight up, holding a wand or stick in both hands behind your back. Move the wand ever slightly away from your back. Hold the extreme position for 5 - 20 seconds before returning to the original position. Do 5 - 15x.
* External rotation: Lie on your back holding a wand or stick in both hands with your palms facing up. Upper arms are resting on the floor while your elbows are at your sides. Bend elbows about 90°. Use one arm to push your other arm out away from your body. Be sure to keep the elbow of the arm being pushed at your side. Hold stretch position for 5 - 15 seconds. Do 5 - 15x.
* Internal rotation: Stand up. Place one arm behind your head while holding the end of a wand or stick. Your other arm should be placed behind your back at approximately waist level. Grab the wand. Move the wand up and down your back by bending your elbows. Keep bent position for 5 - 15 seconds. Go back to the starting position. Do 5 - 15x.
Click for Shoulder rehab exercises, Pg2LINKS Umbrella page on shoulder exercises Shoulder strengthening exercises Shoulder flexibility exercises Shoulder rehab exercises // Shoulder rehabilitation exercises, Pg2 Rotator cuff exercise
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