BEGINNER EXERCISES FOR THE SHOULDER (ELASTIC BAND)

Transcription

1 EVIDENCE-BASED EXERCISES FOR BRAIN AND BODY BEGINNER EXERCISES FOR THE SHOULDER (ELASTIC BAND) These sheets contain beginner exercises for the shoulder using an elastic band. It is best to start with a light elastic band. FULL CAN Stand on the centre of the elastic band with your feet slightly apart. Hold the ends of the band in your hands with your arms slightly turned out, shoulders relaxed. The elastic band should be slightly slack in this position. Slowly raise your arms in a sideways direction but slightly in front of your body. If you are in the early stages of rehabilitation do not move the arms above 30 degrees. Ensure your arms remain turned out. Slowly return your arms to the step 1 position. Repeat steps 2-3 ten to fifteen times. You can perform up to three sets. Did you know there are nerves within your shoulder muscles and ligaments that send signals to your brain?

2 STANDING OUTWARD ROTATION Stand with your feet hip width apart, shoulders relaxed. Hold an elastic band in your hands, elbows bent to 90 degrees, elbows by your sides, hands shoulder width apart. Slowly move your arms outwards. Slowly return your arms to the step 1 position. Repeat steps 2-4 ten to fifteen times each side. You can perform three sets. You can perform the same exercise with one arm. Have the elastic band firmly attached to a fixed object to the side of your body. A towel can be placed between your body and elbow. Gently pull your shoulder blades backwards and Slowly move your arm outwards. Slowly return your arm to the step 1 position. Poor shoulder muscle strength can affect the nerve signals to your brain. 2

3 STANDING INWARD ROTATION Have the elastic firmly attached to a fixed object to the side of your body. Stand with your feet hip width apart, shoulders relaxed. Hold the handle or end of the elastic in your hand with your elbow bent to 90 degrees and turned out. A towel can be placed between your body and elbow. Slowly move your arm inwards. Slowly return your arm back to the step 1 position. Repeat steps 2-3 ten to fifteen times. You can perform up to three sets. This material is copyright Neurogym. Not for resale. Reproduction and distribution is only permitted under the practitioner subscription package terms as described at. You should seek professional advice from a relevantly qualified person to discuss any personal circumstances which may affect your ability to undertake particular exercise. Neurogym shall not be liable for any injury caused, whether due to negligence or otherwise arising from use of or reliance on this information. Those with shoulder problems have altered movement patterns not only at the shoulder but through the trunk and elbow. 3

4 Lie on your back with your knees bent either on the floor or a bolster. Holding an elastic band, bend your elbows to 90 degrees. The elastic band should be taut. BACK LYING OUTWARD ROTATION Gently pull your shoulder blades backwards and Slowly rotate your arms outwards keeping your and elbows by your sides. Slowly lift your arms towards the ceiling while maintaining the outward rotation of your arms. Step 5 Slowly return your arms back to the step 1 position. Repeat steps 2-4 ten to fifteen times. You can perform three sets. Retraining your shoulder muscles can improve the nerve signals to your brain. 4

5 FORWARD PUNCH Have the elastic firmly attached to a fixed object behind your body. Stand with one foot in front of the other, feet shoulder width apart, knees slightly bent. Hold the handles or end of the elastic in your hands with your elbows bent to 90 degrees, hands by your side. Move your arms directly forwards until your elbows are almost straight. Keep the forearms horizontal to the floor. Slowly return your arms back to the step 1 position. Repeat steps 2-4 ten to fifteen times. Repeat the exercise with the other leg in front. When you learn new exercises you re not just changing your body you re also changing your brain! 5