Begin in a standing upright position, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Diagonal pattern flexion and adduction secure one end of tubing to stable object close to floor. Pull out to the side while driving elbow back and pinching shoulder blade to midline 4. Elastic resistance exercises for the shoulder created by. If you experience any pain or difficulty with any exercises, stop and consult your. Stretching exercises this handout illustrates some basic range of motion exercises for the shoulder. Shoulder theraband exercises g2 orthopedics richmond. The exercises illustrated and described in this document should be performed only after instruction by your physical therapist or dr. Grip the theraband in your affected hand beginning with your elbow straight at. The following shoulder theraband exercises work to strengthen the shoulder with active resistance.
Use the arm next to the band and keep your elbow in at your side. Single arm shoulder extension with anchored resistance. Loop the theraband around the stable surface at shoulder height wrap the end of the theraband around your hand several times until you feel mild tension. If the participant cannot grasp the theraband secondary to hand weakness, the therapist can assist the participant in doing so. This workout is commonly completed with a pair of dumbbells or a barbell, but can also be done with a resistance band. Each case can be very different depending on the goals of the patient, the age of the. Slowly lower the arms to the starting position and repeat.
Standing shoulder row with anchored resistance standing single arm shoulder flexion with posterior anchored resistance. Be sure to keep your forearm parallel to the floor. Flexible tissue is more tolerant of the stresses placed. A piece of theraband stable surface to attach theraband mirror optional setup. The resistance band provides a tension throughout the motion that works the stabilizers muscles in your upper body differently than with the dumbbells. Once you reached your desired degree of rom, return in a slow controlled manner to the start position. Keeping your elbows straight, and your arms hanging down, raise your arms up to ear level, with your palms are facing down. Pendulum exercise bend over at the waist and let the arm hang down. Grasp band with your arm in front of you at shoulder height, elbow slightly bent 3. Therabandtubing strengthening home exercise program. Jobes shoulder exercises memorial hermann health system. The shoulder press is a fundamental exercise for strengthening your shoulder. Jun 07, 2017 here are my 4 favorite exercises to reduce shoulder pain using a theraband.
How to get rid of muscle knots in your neck, traps, shoulders, and back duration. Shoulder theraband exercises these theraband exercises will help improve your strength and endurance. Tie the theraband onto something stable at elbow height or hold it in your other hand. Therabandtubing strengthening home exercise program, page 3 progress timesday. Shoulder range of motion exercises boston sports medicine.
Internal rotation place tubing in door at elbow level. Elbow flexion gripping gripping exercise photo how do i do it. If these types of exercises are prescribed, protective eyewear should be worn. With the theraband still tied to the doorknob and the door completely closed, turn your body so that your back is facing the door.
Put your arms in front of your body with elbows slightly bent. Fall 2012 usa ultimate magazine by usa ultimate issuu. Leading with your thumb, pull against the resistance band, lifting your arm straight in. Performing the exercises two to three days a week will. Grip the theraband in your affected hand beginning with your elbow straight behind you, push forward until your arm is extended straight in front of you. Upper extremity therapeutic exercises 1 of 3 upper body theraband exercises created by jaclyn lopresto, otrl biceps hold one end of the theraband with your arm straight down at your side. In this video chris demonstrates three common theraband exercises. Shoulder abduction to shoulder pull back 90 degrees elbow flexion bilateral shoulder external rotation bilateral knee squat lunge ankle flexion shoulder press wrist extension wrist flexion shoulder bent over row elbow extension kick back elbow extension standing kick backs shoulder shrug shoulder forward punch theraband exercises 2015.
Hold the theraband with both hands, arms straight down at your sides. Rear deltoid exercise using theraband at least 6 ft long what youll need. Lie prone on the table, with your shoulders off of the end of the table. This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Stand sideways to door with your involved arm toward the door. Best exercises for shoulder pain using a theraband youtube. These are great for any shoulder injury and will help strengthen the shoulder muscles and and stabilize the shoulder joint. Background o the scapula is the base of support to shoulder joint and all movements of the upper extremity o poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as. Sit or stand with theraband held at hip or waist height. Keep elbow straight and bring elbow across nose as you gradually. Keeping your elbow at your side, pull the band out to the side, rotating at your shoulder. Resistance band exercises absolute health incorporated, vijay physiotherapy. Rotator cuff home exercise program passive motion exercises involved armside the same arm or side as the shoulder being treated uninvolved armside the opposite arm or side from the shoulder being treated 2. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders.
Using tubing, and keeping elbow in at your side, rotate arm inward across body. Standing shoulder flexion with resistance single arm shoulder. Weight loss getting back in shape after being bedridden. If at any time you experience unusual pain or discomfort, stop immediately and consult with your physician. Shoulder exercises the exercises listed below are part of a treatment regime for patients attending the police rehabilitation centre. Please consult with your therapist for specific instructions before doing any of these exercises.
Using the bent arm, pull the theraband up to your shoulder by bending your elbow. These theraband exercises will help improve your strength and endurance. Elastic resistance exercises for the shoulder exercise. Oct 01, 2015 learning how to move correctly or strengthening weak musculature is often a necessary component of fixing a musculoskeletal issue. Standing single arm shoulder abduction with resistance. With arm at side, hold other end of resistance band in right or left. Hold the other end with your palm facing up, elbow slightly bent. Scapular, shoulder and elbow theraband exercises health. Shoulder rehabilitation western orthopaedic clinic. Upper extremity theraband exercises sitting aurora health care. You should rest from all activities that cause shoulder pain. Scapular, shoulder and elbow theraband exercises somali.
Physiotherapy department theraband shoulder strengthening. Shoulder exercises police rehabilitation centre, flint house. Many of the exercises focus on muscles of the shoulders, chest and upper back. Reverse total shoulder replacement rehabilitation guidelines. The exercises have been designed to cover a range of abilities and should not cause any harm. Rotator cuff strengthening with a theraband orthoindy. Impingement syndrome rotator cuff tendinitis, bursitis.
If you experience sharp pain, shortness of breath, dizziness or lightheadedness with any of these exercises, stop immediately and contact your healthcare provider. Use the arm farthest from the band and keep your elbow in at your side. Your therapist will show you how and where to attach the band to get the most benefit during exercise. Shoulder theraband exercise handout start position end position shoulder flexion. For shoulder flexion, elbow flexion and wrist extension, the theraband is stabilized by the participants foot, for shoulder external rotation, shoulder extension and elbow extension, the. Flexion lift both arms straight up in front of you, letting your unaffected. These exercises are designed to improve strength and range of movement in your shoulder joint following injury. They are reproduced here as an aide memoire for those patients.
Scapular, shoulder and elbow theraband exercises these theraband exercises will help improve your strength and endurance. Using your body to initiate movement, swing the arm gently forward and backward and in a. Exercises impingement syndrome rotator cuff tendinitis, bursitis these are some of the initial exercises you may start your rehabilitation program with until you see your physician, physical therapist, or athletic trainer again or until your symptoms are resolved. Theraband shoulder adduction exercise theraband academy. Scapular stabilization university of california, san francisco. Theraband resistance bands and tubing are lowcost, portable and versatile. As with any exercise program, muscle soreness may be experienced over the first few days. Pull your arm down against the resistance band to your side, then slowly return to the. Adjust the tension by tying the band in a large or small loop.
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