Exercises For Shoulder Pain Pdf

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Do not use your shoulder muscles. Do each motion 20 times. 2. Posture exercises. These exercises should be done within the pain free range. In other words you should not have any pain while doing these exercises. Do this exercise 20 times. Put your hands on your hips, lean back and hold for 20 seconds. Let the injured arm hang over. Try to increase the number of sets as your shoulder pain lessens. These exercises should be done every day. Upper extremity strengthening As your pain goes away, try adding a general upper body weight-lifting program using weight machines or free weights. Lie on your right side with your left arm at your side. other hand toward the shoulder blade of the opposite shoulder. Standing Neutral External Rotation Hold a door handle or frame with the hand of the involved arm. While keeping the involved arm firmly against your side and the elbow at a right (90 degree) angle, rotate your body away from the door to produce outward rotation at the shoulder. Using an ice pack, learning how to protect your joints and being aware of your posture will help cases of shoulder pain. Try the exercises suggested here to help ease pain and prevent future symptoms. How does the shoulder work? The shoulder is the most mobile joint in the body. Performing the exercises two to three days a week will maintain strength and range of motion in your shoulders. Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. 1. Start by tying a piece of elastic exercise material to a doorknob. You can use surgical tubing or Thera-Band. (You may also hold one end of the band in each hand.) 2. Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. Squeeze a rolled towel between your elbow and. Range of Motion and Stretching Exercises These are some of the initial exercises to start your rehabilitation program after Dr. er states that you may begin moving your shoulder. 1. Start by tying a piece of elastic exercise material to a doorknob. You can use surgical tubing or Thera-Band. (You may also hold one end of the band in each hand.) 2. Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. Squeeze a rolled towel between your elbow and. Download a handout with exercises to strengthen the muscles that support your shoulder and prevent injury. This program should be performed under your doctor's supervision and tailored to your rehabilitation goals.