1.
Supine Shoulder Flexion with Stick
HOW TO: Lying on your back, hold onto a cane with both hands
and your palms facing inwards. Begin with the cane on your stomach and slowly lift over your head while keeping your elbows straight and your back flat on the floor. Hold and repeat as directed.
Sets: 2
Reps: 10
Hold: 1 second
Times Per Day: 2
Times Per Week: 4
Supine Shoulder External Rotation with Cane/Wand
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: 1 second
Times Per Day: 2
Times Per Week: 4
2.
3.
Shoulder Abduction with Cane/Wand
HOW TO: Begin by standing with your back straight and arms at your sides holding onto a cane. Using the side you wish to exercise, lift your arm up to your side, keeping your elbow straight and assisting with the other arm and cane if needed. Repeat as directed.
Sets: 2
Reps: 10
Hold: 1 second
Times Per Day: 2
Times Per Week: 4
Corner Pec Stretch
HOW TO: Stand in a corner. Keeping your upper arms tucked into your side, bend your elbows and place your hands on either wall at shoulder height. Slowly lean forward into the wall, until you feel a stretch in your chest. Hold as indicated.
Sets: 10
Hold: 10 seconds
Times Per Day: 2
Times Per Week: 4
4.
5.
Side Lying Shoulder External Rotation
HOW TO: Lie on your side with your affected elbow propped on a rolled towel, elbow bent at 90 degrees and forearm resting across your stomach. Rotate forearm up towards ceiling always keeping elbow at 90 degrees. Repeat as directed.
Tips: Bring your shoulder blade back in towards your spine as you rotate your forearm upwards.
Sets: 2
Reps: 10
Hold: 3 second
Times Per Day: 2
Times Per Week: 4
Seated Scapular Retractions
HOW TO: Begin by sitting with your back straight, arms at your side and elbows bent 90 degrees. Slowly pinch your shoulder blades together as you rotate your arms out to your side. Do not raise your shoulders as you do the movement. Return to starting position. Repeat as directed.
Sets: 2
Reps: 10
Hold: 3 second
Times Per Day: 2
Times Per Week: 4