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Hold a weight in your hand. Lean over holding on to a chair or table, let your arm hang down by your side, and swing your arm gently in circles. Try to let momentum and gravity move your arm. Go anti-clockwise and clockwise. This exercise is a great way to passively mobilize a stiff shoulder.
Video: https://youtu.be/_TNfEhcAPBk
Holding onto an exercise band, pull your arm backwards. Relax, and repeat. You will feel the muscles behind the back of the arm (Triceps) contracting.
Hold for 5, Repeat 10 times, Rest for 30 seconds, Perform 1 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/oTYYc2yS94o
Bend your elbow 90-degrees, and rest your forearm against a door frame or wall, with your fingers pointing towards the ceiling. Lean forwards creating a stretch across your upper arm, front shoulder and slightly into your chest. This exercise stretches the pectoral muscle.
Hold for 20, Repeat 3 times, Rest for 30, Perform 2 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/HhHniffz-ZM
Lying face down on a bench, grasp a dumbbell in each hand, and lift both arms to 90-degrees outwards from your body to shoulder height. Return them to the starting position. This exercise strengthens the trapezius muscle.
Hold for 5, Repeat 15 times, Rest for 30, Perform 1 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/kwUSi1MqdXM
Place an exercise band around a door frame or secure it to a solid object in front of you. Hold both ends of the band with your palms facing towards each other. Open your arms to the side and behind you, to expand your chest. Draw your shoulder blades towards each other. Extend as far as feels comfortable with the band, and then relax, and repeat.
Hold for 2 seconds, Repeat 10 times, Rest for 30 seconds, Perform 3 times daily, Perform 3 days per week, Both sides
Video: https://youtu.be/kwUSi1MqdXM
Lie face down with a Swiss ball under your chest and feet on the floor. Hold a dumbbell in each hand. Take your hands to the side and above your head before returning to the start position. This is a shoulder strengthening exercise.
Repeat 15 times, Rest for 30, Perform 1 times daily, Perform 3 days per week, Both sides
Video: https://youtu.be/JUWE-sRoLNU
Stand with your feet a few inches from a wall. Place your arms at shoulder level, with your elbows bent. Slide your elbows up the wall as far as feels comfortable. Return to the start position. This exercise can help improve shoulder mobility and posture.
Repeat 10 times, Perform 2 times daily, Perform 3 days per week, Both sides
Video: https://youtu.be/Ut2KMRPsg4U
Your good arm holds the towel above your head, and your sore arm relaxes behind your back. Lift your sore arm by pulling upwards with your good arm. You will feel a stretch/discomfort deep in your shoulder. Sometimes if your shoulder is sore, this exercise can be uncomfortable, but it does increase the mobility of your shoulder.
Repeat 10 times, Perform 2 times daily, Perform 3 days per week, Both sides
Video: https://youtu.be/yNac5FXulQw
Lift your elbow to 90-degrees, and rotate your arm outwards, using the band for resistance. This is an important strengthening exercise for the rotator cuff shoulder muscles.
Repeat 15 times, Rest for 30, Perform 1 times daily, Perform 3 days per week, Both sides
Video: https://youtu.be/XAQksxM6bfo
Tuck your elbow in, keeping it next to your body, and turn your arm outwards while holding a dumbbell. Your therapist will advise the weight of the dumbbell (usually it is 1-2kg). This is a strengthening exercise for the rotator cuff shoulder muscles.
Repeat 15 times, Rest for 30, Perform 1 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/Ccsu1i5A7Zw
Place your arms above you, with your palms flat on the wall, and face towards a corner. Push your body into the corner keeping your hands in the same position. You will feel a stretch across your upper arms, front shoulders and chest.
Video: https://youtu.be/Kok76CPhaCs
Stand up straight, with good posture. Secure an exercise band around an object in front of you. Hold the band and pull your elbows backwards at shoulder height. At the same time, squeeze your shoulder blades together. By performing this exercise, you will strengthen the mid-trapezius, latissimus dorsi and rhomboid muscles situated next to the shoulder blade, to help posture and shoulder blade stability.
Video: https://youtu.be/CrBrfHoSJlg
Lie on your back on the floor or a bed. Place a few towels under your elbow to bring your shoulder forwards slightly. Loop an exercise band around your foot and wrist on the same side. Keep your knee bent at 90-degrees. Keep your elbow at 90-90. Pull your arm into full external rotation against the resistance of the band. This will target the posterior rotator cuff to strengthen it eccentrically.
Hold for 5, Repeat 15 times, Rest for 30, Perform 3 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/vS1zUr2pZDk
Starting in standing, with a slight bend in your knees, bring your arms down to the floor in front of you, with palms flat on the floor. Walk your arms forwards, so that the body makes a triangular shape. With the toes facing forward and feet hip distance apart, extend your hips and tip the tailbone up to the ceiling and away from the hands. Hold this position for the required length of time before returning to the start position.
Hold for 10, Repeat 5 times, Rest for 5, Perform 1 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/9ZVClXhRRH4
Go onto all fours. Place a band around your head with each end of the band wrapped around your wrists. With your chin tucked, draw your head upwards towards the ceiling. Return your head to the start position.
Hold for 5, Repeat 10 times, Rest for 15, Perform 3 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/d5VrIRI3O1Q
Start on your front on the floor, and raise up onto your elbows and toes. Gently drop your torso, by allowing the shoulder blades to squeeze together. At the bottom of the movement, push upward, letting your shoulder blades return to their starting position.
Repeat 10 times, Rest for 30 seconds, Perform 3 times daily, Perform 2 days per week.
Video: https://youtu.be/g-BeHXIRKyE
Roll onto a Swiss ball so your upper back and head is resting on the ball. Keep your pelvis up and aligned with your body. Rest your elbows on the ball and hold a medicine ball. Elevate your arms above your head as far as feels comfortable before returning to the start position. This is a shoulder mobility exercise but also improves core stability.
Hold for 5, Repeat 15 times, Rest for 30, Perform 3 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/L_FaaGNdNH0
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