POST OP CLOSED BANKART PROCEDURE WEEKS 1-6 Do 1. Wear sling until advised otherwise 2. Keep dressing clean and dry 3. Do passive pendulum exercises to 90 degrees 4. Ice for 15 minutes after exercising as needed 5. Keep your Doctor and Physical Therapy appointments 6. Actively move your elbow, wrist, hand and neck regularly (without moving your upper arm) Don t 1. DO NOT use your arm for anything until directed otherwise. (no reaching, lifting, writing, washing etc. AT ALL) 2. DO NOT get your dressing or incision wet until directed otherwise. 3. DO NOT lean or lie on your arm.
WEEK 1 PASSIVE SHOULDER EXERCISES 1. Passive Pendulum Exercise: Hold onto a chair back with your uninvolved hand and bend forward. Let the operated arm hang down passively. Use your body to passively swing your arm gently: forward, backward, side to side and in small circles. Don t go beyond 90 degrees. Repeat hourly throughout the day as tolerated. 2. Elbow flexion / extension exercise: While standing or sitting bend and straighten the elbow on the involved side. Repeat 10 reps every hour. 3. Shoulder Shrug Exercise: While standing or sitting shrug your shoulders up, back and down in a large circular motion. Repeat 10 reps every hour. 4. Gripping Exercise: While standing or sitting open and close your fist. Repeat 10 reps every hour. 5. Neck Range of Motion Exercise (no picture): While sitting tilt your right ear toward your right shoulder. Hold for 5 seconds. Repeat with the left side. Repeat 5 reps, three times per day.
ACTIVE ASSISTED ROM EXERCISES WEEK 3 1. Active Assisted Flexion Exercise: Lie on your back. Grasp your operated wrist with your other hand and use your good arm to help raise the involved arm as high as you can toward the head of the bed. Repeat 10 reps hourly as tolerated. 2. Scapula retraction exercise Lie on your stomach with you forehead on a towel roll. Gently raise your hands and pinch your shoulder blades together. Repeat 5-10 reps. Do 2-3 times per day. 3. Scapula Setting exercise Gently press hand into pillow while dropping your shoulder blade down and back. Repeat 5-10 pain-free reps. Do 2-3 times per day.
ACTIVE AND ASSISTED ROM EXERCISES WEEK 4 1. Table Slides. Sit facing a table with your hand on top of a towel. Slide your hand forward. You can move your arm forward as high as you can. Return to the starting position and repeat 10-20 2. Wall Slides. Stand facing the wall with your hand on top of a towel. Slide your hand upward as high as you can. Return to the starting position and repeat 10-20 times, 1-2 times per day. 3. Scapula Exercise: Protraction/Retraction Stand one foot away from the wall and place both hands on the wall with your arms straight. Gently push yourself slightly further away from the wall by moving your shoulder blades. Return to the starting position. Repeat 10-20 reps. Do 1-2 times per day.
WEEK 6 ACTIVE ASSISTED AND ACTIVE ROM 1. Limited Active external rotation Lie on your good side. Place a small towel roll in the armpit of your affected side. With your elbow bent to 90 degrees, rotate your upper arm to raise your hand toward the ceiling. ONLY GO TO 40 DEGREES. Repeat 5-10 reps. Do 2-3 times per day. 2. Active forward flexion. Stand with your arms at your side with your thumbs pointing forward. Raise both arms forward overhead. Return to the starting position and repeat 10-20 times, 1-2 times per day. 3. Wall Push Up Plus Stand one foot away from the wall and place both hands on the wall at shoulder height. Lean into wall using your hands to control the movement. Then push yourself away from the wall by straightening your arms. Go even further by moving your shoulder blades out. Repeat 10-20 reps. Do 1-2 times per day. SHOULDER
STRENGTHENING EXERCISES WEEK 6 1. External Rotation Hold band with both hands. While keeping your elbows bent and in at your sides, pull out with both hands. Rotate out no more than 40 degrees. Do 10-20 reps, 1-2 times per day 2. Internal Rotation Secure knotted band in a door and grasp with hand. Keeping your elbow bent and in at your side, pull band toward your stomach. Do 10-20 reps, 1-2 times per day 2. Biceps Curl Hold a 3-5 pound weight in your hand with your arm down at your side, with your elbow straight and palm facing forward. Then raise the weight by bending the elbow. Repeat 10-20 reps (until tired). Do 1-2 times per day. 3. Triceps Extension Rest your forehead on a table with your back straight and knees bent. Hold a 3-5 pound weight in your hand with your elbow bent and your upper arm in at your side. Raise your hand up backwards by straightening your elbow with your thumb facing downward. Hold 1-2 seconds. Repeat 10-20 reps (until tired). Do 1-2 times per day.
Week 6 SHOULDER STRENGTHENING EXERCISES 1. Shoulder Extension Rest your forehead on a table with your back straight and knees bent. Hold a 3-5 pound weight in your hand with your thumb facing forward. Raise your arm up backwards and hold 1-2 seconds. Repeat 10-20 reps (until tired). Do 1-2 times per day. 2. Shoulder Press Hold a 3-6 pound weight in your hand with your arm down and your elbow bent. Then push the weight straight up toward the ceiling. Repeat 10-20 reps (until tired). Do 1-2 times per day. 3. Shoulder Punch Up. Lie on your back. Hold a 3-4 pound weight in your hand with your arm held straight toward the ceiling. Part 1: Raise your ha nd up toward the ceiling. Repeat 10-20 reps. Part 2: Make small circles with your hand while holding the weight. Do 1-2 times per day.
Week 8 SHOULDER EXERCISES 1. Internal Rotation Hand Behind Back Gently reach your affected arm behind your back. Try to get your wrist to the midline of your body. Then use your other arm to help slide your hand up your back. Hold for 15-30 seconds. Repeat 2-3 reps. Do 2-3 times per day. 2. Hands Behind Head Stretch Gently reach behind your neck with both hands and interlace your fingers with your elbow pointing forward. Then gently move your elbows outward until they are pointing half way between forward and out to the side. Hold for 15-30 seconds. Repeat 2-3 reps. Do 2-3 times per day. 3. Prone on Elbows / Plank Position Exercises. Lie on your stomach and prop up onto your elbows. When that is easy and comfortable then make your body straight by raising your pelvis up and supporting yourself with your elbows and toes. Be sure to keep your body as straight as possible. Hold 10-30 seconds. Repeat 5-10 times. Do 1-2 times per day. 4. Push Up Plus. Lie on your stomach then do a push up. At the top of the motion raise up higher by moving your shoulder blades. Be sure to keep your body as straight as possible. Repeat 10-20 times. Do 1-2 times per day.
Week 12 SHOULDER STRENGTHENING EXERCISES 1. Stand with feet wide apart and step on the end of the band. Reach down and across your body with your opposite hand and grasp the band. Diagonally raise your arm up and out. Then return to starting position. Do 10-20 reps, 1-2 times per day 2. Stand with feet wide apart and step on the end of the band. Reach down with your hand on the same side and grasp the band. Diagonally raise your arm up and across your body to your opposite shoulder. Then return to starting position. Do 10-20 reps, 1-2 times per day 4. Shoulder Horizontal Abduction Rest your forehead on a table with your back straight and knees bent. Hold a 3-5 pound weight in your hand with your thumb facing forward. Gently raise your arm up out to the side with the palm facing down and hold 1-2 seconds. Repeat 10-20 reps (until tired). Do 1-2 times per day.
Week 12 SHOULDER STRENGTHENING EXERCISES 1. Two Handed Ball Toss Against Wall. Stand facing the wall and use two hands to bounce a ball on the wall. Repeat 10-20 reps. Repeat 10-20 reps. Do 1-2 times per day. 2. Prone Ball Toss. Lie on your stomach with your forearm over the edge and your elbow bent while holding a baseball. Rotate your arm up and as you get to the top of the motion let go of the ball and then immediately catch the ball again and then slowly lower you arm back down. Repeat 10-20 times. Do 1-2 times per day. 3. Pectoralis Flies Lie on your back with your knees bent. Hold a 3-5 pound weight in each hand with your arms out to your sides and your elbows slightly bent. Raise your hands up over your chest. Hold 1-2 seconds. Repeat 10-20 reps (until tired). Do 1-2 times per day.
Week 16 SHOULDER STRENGTHENING EXERCISES 1. One Handed Ball Toss Against Wall. Stand facing the wall and bounce a ball on the wall. Repeat 10-20 reps. Now turn so the side of your body with the ball in it faces the wall and bounce the ball on the wall. Repeat 10-20 reps. Do 1-2 times per day.