SHOULDER EXERCISES |
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SHOULDER EXERCISES
These exercises are beneficial for inflammatory conditions or for rehabilitation following shoulder injury. Inflammatory conditions include bursitis, tendinitis, gout, osteoarthritis, myositis and fibrositis. Sets 1 and 2 are very beneficial in stretching and strengthening for injuries caused by throwing.
SET 1: OVERHEAD BAR EXERCISES
Begin as soon as pain has decreased enough to permit light exercise.
EXERCISE 1
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Position: Grip overhead bar (see Figure 39).
Weight Used: None.
Action: Hang until grip fails.
Repetitions: Once, 3 or 4 times a day.
EXERCISE 2
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Pull knees to chest (see Figure 40). Hold
5 to 10 seconds. Return slowly to starting position.
Repetitions: Up to 10 times, 3 or 4 times a day.
EXERCISE 3
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Do a partial (not full) pullup. Return to starting position.
Repetitions: Up to 10 times, 3 or 4 times a day.
EXERCISE 4
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Swing from side to side (see Figure 41).
Repetitions: Do 10 back-and-forth cycles, 3 or 4 times a day.
EXERCISE 5
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Do "frog kick" (see Figure 42).
Repetitions: Up to 10 times, 3 or 4 times a day.
SET 2: PUSH-UP EXERCISE
Begin at same time as Set 1.
Position: Assume a "push-up" position, with feet on the floor and hands on parallel bars or chair seats placed 24 inches apart.
(Chairs must be sturdy!) See Figure 43.
Weight Used: None.
Action: Lower body into stretched, fully lowered position. Remain in this position 15 seconds. Then push up into the starting position.
Repetitions: 5 to 10 times, 3 or 4 times a day.
SET 3
Begin when when you can do Sets 1 and 2 without difficulty or pain.
Do exercises in Sets 1 and 2 with weights strapped to the waist for added resistance.
SET 4: GRAVITY EXERCISES FOR INFLAMMATORY CONDITIONS
EXERCISE 1
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Begin as soon as pain has decreased enough to permit light exercise.
Position: Bend far forward holding the shoulders and trunk still.
Weight Used: None.
Action: Hold position for 30 seconds.
Repetitions: 3 or 4 times a day.
EXERCISE 2
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Begin when you can do Exercise 1 without pain.
Position: Bend far forward holding the shoulders and trunk still.
Weight Used: None.
Action: Let arms hang loosely. Swing them like a pendulum
BACK and FORTH across the front of the body 50 times.
Repetitions: 3 or 4 times a day.
EXERCISE 3
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Begin at the same time as Exercise 2.
Position: Same as Exercise 1.
Weight Used: None.
Action: Let arms hang loosely. Swing them like a pendulum
BACKWARD and FORWARD 50 times.
Repetitions: 3 or 4 times a day.
EXERCISE 4
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Begin at the same time as Exercise 2.
Position: Same as Exercise 1.
Weight Used: None.
Action: Let arms hang loosely. Swing them in a circle (see Figure
44). The arc should be small at first and then gradually increase.
Make 50 circles.
Repetitions: 3 or 4 times a day.
SET 5: ANTI-GRAVITY EXERCISES FOR INFLAMMATORY CONDITIONS
Begin when gravity exercises in Set 4 can be performed without pain.
EXERCISE 1
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Position: Stand approximately one shoulder width from the wall. Your arm should be in a normal position at your side.
Weight Used: None.
Action: Raise and lower your arm by "climbing" your fingers up and down the wall (see Figure 45).
Repetitions: 10 up-and-down cycles, 3 or 4 times a day.
EXERCISE 2
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Position: Face the wall, standing approximately 2 feet from it. Your arm should be in normal position at your side.
Weight Used: None.
Action: Raise and lower your arm by "climbing" your fingers up and down the wall (see Figure 46).
Repetitions: 10 up-and-down cycles, 3 or 4 times a day.
SET 6: EXTERNAL ROTATION EXERCISES
EXERCISE 1
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Position: Stand with your back, upper arms and elbows against the wall. Bend your arms at a 90-degree angle.
Weight Used: None.
Action: Move your lower arms in arcs between the wall and the front of the body (see Figure 47).
Repetitions: 10 forward-and-back cycles, 3 or 4 times a day.
EXERCISE 2
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Position: Lie flat on your back, upper arms against your sides, lower arms and hands on floor at right angles (see Figure 48).
Weight Used: None.
Action: Raise lower arms and hands to vertical position. Return to starting position.
Repetitions: 10 up-and-down cycles, 3 or 4 times a day.
EXERCISE 3
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Position: Lie flat on your back with hands under your head, elbows pointing up.
Weight Used: None.
Action: Lower elbows to floor (see Figure 49). Return to starting position.
Repetitions: 10 up-and-down cycles, 3 or 4 times a day.
EXERCISE 4
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Position: As shown in Figure 50.
Weight Used: None.
Action: As shown. Perform at a comfortable speed.
Repetitions: 5 minutes, 3 or 4 times a day.
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