Shoulder Therapy
Archived Posts from this Category
Archived Posts from this Category
Posted by Administrator on 29 Jul 2006 | Tagged as: Shoulder Therapy
Didn’t achieve morning exercises. These were done about midnight, just before going to bed. As it was still over 80F, I didn’t apply a warming pack, I felt plenty warm! I happily applied the cool pack from the freezer for a good 15-20 minutes as a good down.
Shoulder Internal Rotation (Active) – At least 5 reps, 15-30 seconds apiece, each arm.
Pendulum, Circular – did two sets of 30 reps clockwise, 30 reps counter clockwise, per arm.
Posted by Administrator on 29 Jul 2006 | Tagged as: Shoulder Therapy
Before I went to my physical therapist on Friday, I googled shoulder and rotator cuff injuries, and came up with this shoulder exercises page.
I didn’t *do* any of these exercises until I got to the PT, and showed him (Chuck) the page. Not wanting to go off half-cocked, and wanting to take the advice of the expert. Or at least wait to hear his advice, before making my own mind up.
I was happy to hear that the first two exercises I’m to do at home are on this sheet. Some of the others will follow. It’s nice to have a little pictoral chart to follow at home.
Shoulder Internal Rotation (Active) – Grasp a non-flexible source (towel, webbed strap, I use a dog leash) with one hand in back. Gently pull arm up behind back until a stretch is achieved, without pain, but is a good form and firm stretch. Hold this stretch for 15 seconds. Relax back arm for 5-10 seconds. Repeat 5 times on each arm, twice a day.
Pendulum, Circular – Bend forward 90 degrees at the waist, using a table for support. Rock body in a circular pattern to move arm clockwise 30 times, then
counterclockwise 30 times. Do 2 sessions a day.
Prior to therapy exercises, put a warm pack on injured shoulder, to warm-up muscle, 5-10 minutes. After exercises, put a cold pack on injured shoulder, to cool-down muscle, 5-10 minutes.