Stretch shld ER stand at doorway
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1 Page: 1 of 6 Stretch shld ER stand at doorway Stand at edge of doorway. Begin with arm at side, elbow bent to 90 degrees. Place hand of involved arm on door frame. Slowly turn away from doorway until a gentle stretch is felt. Hold and repeat. Stretch shld IR w/towel 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. Special Instructions: Keep Elbow Tucked to Side Stretch Pectoral standing uni Stand with arm on doorway as shown. Gently turn away, keeping back straight. Repeat with other arm.
2 Page: 2 of 6 Stretch shld ext bil Grasp hands behind back. Move arms backward until stretch is felt across front of chest and shoulders. Relax and repeat. Resist shld ER uni w/elastic Attach elastic to secure object at elbow height. Sit or stand, uninvolved side toward elastic. Arm at side, elbow bent. Grasp elastic, move forearm away from elastic. Return to starting position. Resist shld IR uni w/elastic Secure elastic at waist level. Sit or stand with involved side to elastic, elbow at 90, arm at side. Grasp elastic and pull hand inward, across body, as shown. Return to start position Special Instructions: Keep Elbow Tucked to Side
3 Page: 3 of 6 Resist shld ext uni stand w/elastic Secure elastic at waist level as shown. Grasp elastic and pull arm backwards keeping elbow straight. Return to start position. Resist shld flx uni w/elastic Secure elastic at floor level or stand on elastic. Begin with arm at side, elbow straight, palm down. Grasp elastic. Raise arm in front over head, keeping elbow straight. Return to starting position. Resist shld presses uni w/elastic Attach elastic to secure object at shoulder level. Sit or stand as shown. Hold elastic in hand, arm out from side, elbow bent, as shown. Push forward, straightening elbow.
4 Page: 4 of 6 Resist shld chest press (horiz) w/mach Sit at chest press machine. Grasp handles and push forward. Resist shld decline press w/wt Lie on back on decline press bench. Hold dumbbells in hands shoulder distance or slightly more apart. Lift weights upward and lower to chest. Repeat. Resist elbow ext w/wt (triceps kickbacks) Stand, leaning over chair or table, arm back, elbow bent, as shown. Hold weight in hand. Straighten elbow through available range. Return to start position.
5 Page: 5 of 6 Resist elbow flx uni w/wt Begin with arm at side, sit or stand, elbow straight, palm up, weight in hand. Bend elbow upward. Return to starting position. Resist shld Supraspinatus lift uni w/wt Hold arm out from sides at 45 degrees as shown. Hold weight in hand with thumbs down. Lower and raise arm. Special Instructions: Do not raise past shoulder level. Resist shld bent row w/wt 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.
6 Page: 6 of 6 AROM shld elev/retract bil (shld rolls) Stand or sit, raise shoulders upward toward ears, and roll backwards. Return to start position. AROM shld flx (finger walking) at wall Stand, facing wall. Place hand on wall at hip level. Using your fingers, walk your arm upward through available range, and walk back down. Hold exercise for 5 Seconds. Stretch shld capsule posterior w/arm 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.
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