Home Exercise Program
Below are 6 exercises that are okay for patients to try at home.
Extension
Attach tubing at a height near shoulder level or slightly above. Hold the free end in the hand of the affected shoulder and pull arm back down to your side, pinching your shoulder blades together. Keep your elbows straight, and return your arms to the elevated position. Repeat 15 repetitions, do 3 sets, 2 times per day.
Internal Rotation
Attach tubing at the same height as your elbow level. Hold the free end in the hand of your affected shoulder and pull your hand across your body, making sure to keep your elbow at 90 degrees and at your side. Repeat 15 repetitions, do 3 sets, 2 times per day.
External Rotation
Attach tubing at the same height as your elbow level. Hold the free end in the hand of your affected shoulder and pull your hand outward across your body, making sure to keep your elbow at 90 degrees and at your side. Repeat 10 repetitions, do 3 sets, 2 times per day.
Prone Extension
Lying on your stomach (either on the floor or over a ball) pull your arms back just past your sides and squeeze your shoulder blades together. Attempt to lower the arms back down while maintaining the squeeze between the shoulder blades. Repeat 10 reps, do 3 sets, 2 times per day.
Prone Horizontal Abduction
Lying on your stomach (either on the floor or over a ball) pull your arms out to your sides and back squeezing your shoulder blades together (like you are trying to make a “T”). Attempt to lower the arms back down while maintaining the squeeze between the shoulder blades. Repeat 10 reps, do 3 sets, 2 times per day.
Sidelying ER
Lying on your side, keeping your elbow planted and bent at 90 degrees, elevate your forearm (rotate the shoulder) with your hand pointed toward the ceiling. Slowly lower the arm back down and repeat 10 times, do 3 sets, 2 times per day.
Additional Exercises
Please click HERE to access additional home exercises.
Please Note:
ALL exercises should be PAIN FREE. If you experience discomfort toward the end range of the activity, decrease the range of motion you are performing the exercise. If the discomfort persists, do not continue the exercise. These are intended to be exercises consistent with a Medical Exercise Therapy (MET) based program, and the absence of pain is imperative. Should you experience an increase in pain with them, discontinue immediately and discuss with your physician. Proper form with activity is important, and further progression of exercise is best done supervised.