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Upper Body Exercises

Below you will find therapeutic exercises which may be prescribed by your physical therapist.

 

Shoulder Flexion ROM with Wand

- Lie on your back and hold cane/umbrella/stick with both hands, with elbows bent and palms facing up

- First, straighten arms to lift cane/umbrella/stick up towards ceiling

- Then, move arms back overhead until stretch is felt in your shoulder

- Hold this end position for _____ seconds

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

Shoulder External Rotation ROM with Wand at 45 Degrees

- Lie on your back and hold cane/umbrella/stick with each hand on either end

- Bend involved-side elbow at right angle and bring out to about 45-degree angle from torso

- With your non-involved-side hand, gently slide the cane/umbrella/stick out to side so that your involved-side hand rotates out

- When a stretch is felt in the shoulder/arm, hold this position for ____ seconds

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

Shoulder External Rotation ROM with Wand at 90 Degrees

- Lie on your back and hold cane/umbrella/stick with each hand on either end

- Bend involved-side elbow at right angle and bring elbow out to right angle from torso

- With your non-involved-side hand, gently slide the cane/umbrella/stick up and back so that your involved-side hand rotates back

- When a stretch is felt in the shoulder/arm, hold this position for ____ seconds

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

Posterior Shoulder Stretch in Standing

- Stand next to wall and stabilize your shoulder against the wall

- Bring your elbow up to shoulder height and hold the elbow with your other hand

- Slowly move the elbow across your chest until a stretch is felt in your shoulder

- Hold for _____ seconds

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

- Lie on your back and bring elbow up to shoulder level

- With your other hand, hold the elbow and move slowly across your chest until stretch is felt in your shoulder

- Hold for _____ seconds

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

Isometric External Rotation Walkout

- Anchor one end of theraband on wall or door at elbow height

- While standing next to wall/door, hold the other end of theraband while keeping your elbow bent at right angle and fist pointing straight forward

- Slowly walk sideways away from the wall/door while maintaining the same arm position, until resistance is felt in your shoulder

- Slowly walk back towards the wall/door

- Repeat _____ reps

- Do _____ sets

- Frequency: