upper body

Rotator Cuff Program

Rotator Cuff Program

Starting Position

Begin with your shoulder blades back in good position. Your knuckles should be pointed forward with weights in hand. Begin with only a one pound weight, and if a one pound weight is not available, you may use a can of soup.

Forward Flexion

  1. Raise arms to shoulder height as shown.
  2. Return to start position.
  3. DO NOT SHRUG SHOULDERS.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

 

Diagonal Flexion

  1. Raise weights so your arms are in a diagonal position, and make sure your arms are half way between out-in front of you and out to the side, as shown.
  2. DO NOT SHRUG SHOULDERS.
  3. Return to start position.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

Side Flexion

  1. Raise your arms out to your sides and bring to shoulder level, as shown.
  2. DO NOT SHRUG SHOULDERS.
  3. Return to start position.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

Extension

  1. Turn your hands so your palms are facing forward and knuckles are facing backwards.
  2. Squeeze your shoulders together and lift your arms slightly behind you, without allowing your shoulders to come forward.
  3. Lower your arms back to start position.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

External Rotation

Begin by lying on your side with the arm that is not against the floor tight on your side, elbow bent to 90 degrees, and palm resting on your stomach, as shown.
Rotate your arm upward, without taking your upper arm off of your side or rotating your shoulder.
Return your arm back to start position.
Perform 3 sets of 15 repetitions, 2 times per day.
Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

Swiss Ball Program

Swiss Ball Program

Upper Back

Starting Position: Kneel behind ball and lie with trunk over ball. Fold hands and place them on the ball. Relax your neck and put your head on the ball.

Exercise: Dig toes into floor or place feet against wall. Straighten and bend knees to gently rock body forward and backward over ball. Allow head to hang.

Keeping arms extended, roll ball from side to side stretching shoulders. Hold 5 seconds on each side. Repeat 10 times.

 
 

 

From kneeling, stretch to one side. Hold 5 seconds. Repeat to opposite side. Repeat 10 times.

 
 

Roll ball forward and hold 5 seconds. Return to starting position. Repeat 10 times.

 
 
 

Bend arms and lift, pulling shoulder blades together. Hold 5 seconds. Repeat 10 times.

 
 

With stomach over ball and knees on floor, extend arms and lift to pull shoulder blades together. Hold 5 seconds. Repeat 10 times

 
 

Forearm Program

Forearm Program

Wrist Flexor Stretch

Stand with arms outstretched and fingers pointed down. Place palm against the wall at approximately waist height. Slowly move palm up wall until a stretch is felt in the forearm. Do not elevate shoulder during this exercise. Hold 10 seconds. Repeat 3 times on each arm. Perform 3 times a day.

Wrist Extensor Stretch

Stand with arms outstretched and fingers pointed down. Place the back of the hand against the wall at approximately waist height. Slowly move hand up wall until a stretch is felt in the forearm. Do not elevate the shoulder. Hold 10 seconds. Repeat 3 times on each arm. Perform 3 times a day.

Other Forearm Stretches

Begin with your elbow straight, palm facing away from you, and fingers pointed down. Loosely grasp your fingers with the opposite hand. Pull fingers back towards your body and hold for 10 seconds. Release and rest for a few seconds. Repeat 2 more times. Perform on the other arm.
Now, turn you forearm around so that your palm is facing you. Grasp hand behind the knuckles and pull back towards your body, holding for 10 seconds. Repeat 2 more times. Perform on other arm. Perform 3 times a day.

Hammer Stretch

Rest arm on table keeping elbow straight. Hold a hammer with the head of the hammer at the thumb side of the hand. Let the forearm rotate so the head of the hammer points toward the ceiling. Repeat 10 times with each arm. Perform 3 times per day.

Wrist Flexion Strengthening

Rest arm on table with palm facing up. Hold a 1lb. weight in hand or use a 16oz. can of food. Keeping elbow straight, bend wrist up as shown. Lower and repeat for 10 repetitions. Perform 3 times a day.

Wrist Extension Strengthening

Rest arm on table with palm facing down. Hold a 1lb. weight in hand or use a 16oz. can of food. Keeping elbow straight, bend wrist up as shown. Lower and repeat for 10 repetitions. Repeat 3 times a day.

Radial Deviation Strengthening

Rest arm on table with your thumb up. Hold a 1lb. weight in hand or use a 16oz. can of food. Keeping elbow straight, bend wrist up as shown. Lower and repeat for 10 repetitions. Perform 3 times a day.

Scapular Stabilization Program

Scapular Stabilization Program

Scapular Adduction

Pinch shoulder blades together as shown. Do not elevate shoulders.
Hold for 15 seconds. Repeat 3 times.

 

Shoulder Circles

Roll shoulders backward 15 times. Roll shoulders forward 15 times. Use a large range of motion.

Pectoralis Stretch

Stand as pictured in the corner of a room or in a doorway with your hands against the wall at shoulder height. Raise your elbows up so that they are even with the hands and shoulders. Elbows should be at 90 degrees and fingers pointing upward. Then take small steps into the corner until a stretch is felt. Hold for 30 seconds while taking deep breaths. Step back and relax arms. Repeat 3 times.

Pectoralis Stretch

Keep palm of hand against door frame and elbow bent to 90 degrees. Turn body from fixed hand until stretch is felt. Do not let  elbow come away from your side. Turn your head and look over the opposite shoulder. Hold 5 counts. Repeat 5 times on each side.

Towel Stretch

Roll up a towel and place vertically on a hard surface such as the floor. Lay on your back over the towel so that towel is placed between your shoulder blades. Lay your arms out to your side with palms facing up.

Wall Slide

Raise your arms to shoulder level. Bend elbows 90 degrees. Touch the wall with your arm, forearms, and hands. Slide your arms up the wall toward your head. Straighten your elbows as your arms move overhead.  STOP IF PAIN IS EXPERIENCED ON TOP OF YOUR SHOULDER. Hold position for 5 to 10 seconds. Return your arms to shoulder height.

10 reps two times a day. Add 1-2 reps each.

Arm Raise

Stand with your feet shoulder width apart. Turn your right palm down and left palm up. Arms are outstretched as if someone is pulling on your middle fingers. Hold arms out for as long as you can. (Time yourself to see how long you can do it.) When you cannot hold your arms out any longer, inhale and bring your arms above your head. Exhale and bring your arms down.

Perform two times per day.

CV4 Exercise

Lay on your back. Bend your knees and bring your knees together. Feet shoulder width apart. Place approximately 4” of books under “bump” on back of head. (Books should not touch your neck.) Eliminate all distractions if possible (TV, etc.) Close your eyes and deep breathe for 20 minutes.

Perform once per day before bedtime.