1.
Pendulums Circumduction
HOW TO: Begin by leaning over, supporting your upper body with a table or chair standing with one foot in front of the other. Let the arm to be exercised hang straight down completely relaxed. Gently move your body in circular motions, allowing the relaxed arm to begin swinging in small circles. First rotate the arm clockwise, then repeat going counterclockwise. Repeat as indicated.
Sets: 1
Hold: 1 minute
Times Per Day: 3
Pendulums Anterior to Posterior
HOW TO: Lean over with your good arm supported on a table or chair. Relax the arm on the painful side, letting it hang straight down. Slowly begin to swing the relaxed arm by moving your body. Move it front to back. Let gravity gently sway your arm. Do not actively lift or move it with your shoulder muscles. Perform as prescribed.
Sets: 1
Hold: 1 minute
Times Per Day: 3
2.
3.
Pendulums Lateral To Medial
HOW TO: Lean over with your good arm supported on a
table or chair. Relax the arm on the painful side, letting it hang straight down. Slowly begin to swing the relaxed arm
by moving your body. Move it side to side in front of you.
Let gravity gently sway your arm. Do not actively lift or move
it with your shoulder muscles. Perform as prescribed.
Sets: 1
Hold: 1 minute
Times Per Day: 3
Elbow Flexion AROM
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: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
4.
5.
Forearm Pronation and Supination AROM
HOW TO: Begin seated, and bend the elbow of the arm to be exercised to 90 degrees (right angle). Place your opposite hand on you upper arm (above your elbow) in order to keep your arm pinned to your side. Slowly turn your forearm upward as far as you can, so that your palm is facing upward. Then, turn your forearm downward so that your palm is facing downward. Repeat as indicated.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
Isometric Shoulder Internal Rotation
HOW TO: Start standing with your feet hip width apart, your arm at your side, palm facing towards the back of your body. Engage your lower abdominals and gluteal muscles to maintain a neutral pelvis position. Lift your hand bending at the wrist one way, and then slowly bend it lifting it up towards the ceiling, with a pause in the middle at start position. Your arm should remain straight throughout the entire movement. Slowly return to starting position. Repeat as prescribed by your therapist.
6.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
7.
Towel Crunches
HOW TO: Place a towel on the table. Place your hand on the towel with fingers and thumb extended and spread apart. Grasp the towel as you form a full fist, flexing the thumb into your palm as far as you can and squeeze the towel. Open your hand again and repeat.
Sets: 1
Hold: 2 Minutes
Times Per Day: 3