05 Oct Posterior Cuff Doorway Stretch
HOW: Grab onto a doorway with the arm that you want to stretch. Then tighten your shoulder blades to lock your shoulder blades from move. Slowly step away from the door and slightly turn away from it until you feel the stretch. FEEL: You...
05 Oct Lumbar Flexion Isometrics
HOW: Stand in front of a tall surface like a countertop or table. Place your hands out in front of you and then squeeze your stomach muscles. Your goal is to slowly bend forward until your hands touch the surface. Bend forward by squeezing...
05 Oct Knee Flexion On Wall – PROM
HOW: Lie on your back close to a wall. Place your affected leg on the wall. Make sure your heel can slide on the wall, so wear a sock or place a pillow cloth or something else slippery around your foot so that it...
11 Sep Standing Pigeon Stretch
HOW: Place one leg up and across on a table with the leg supported by the table, position the other leg straight with the foot supported on the ground. Your shin should be perpendicular to your body with the leg that is on the...
27 Aug Supine Shoulder Flexion – PROM, Dowel
HOW: Begin laying face up with a stick or a dowel in both hands. Initiate the motion with the non-affected arm, bring both arms overhead as high as you can tolerate. Keep the surgical shoulder as relaxed as possible. FEEL: You may feel the...
27 Aug Supine Shoulder External Rotation – PROM, Dowel
HOW: Lay face up with a towel under your arm to keep the shoulder slightly elevated. Using a dowel or stick, use assistance with your opposite hand to rotate your arm outward until the desired stretch it met. You can hold at the end...
27 Aug Supine Shoulder Flexion to 90 – PROM, Dowel
HOW: Begin laying face up with a stick or a dowel in both hands. Initiate the motion with the non-affected arm, bring both arms up to 90 degrees, this is when your arm is straight up and down. Keep the surgical shoulder as relaxed...
27 Aug Scapula Squeeze
HOW: Position yourself sitting tall with your hands supported on your thighs. Squeeze your shoulder blades back together, think about pinching a pencil between your shoulder blades, relax and repeat. FEEL: You should feel the muscles in between your shoulder blades getting a workout....
27 Aug Shoulder Pendulum – AROM
HOW: Begin with the non-affected arm on an elevated surface. While hinging over at your hips dangle the affected arm. You will move your arm in circles in this position. If this is irritating your shoulder you can stand upright, the less you hinge...
27 Aug Hand Behind Back Stretch
HOW: Place your hand behind your back as high up as you feel comfortable. Ideally, you will be able to reach the opposite shoulder blade. You can use the assistance of your opposite arm to. As you feel more comfortable you will be able...
