Wednesday, February 22, 2012

Shoulder

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MOBILITY EXERCISES

Pendulum_Exercise_with_wieght

1. PENDULUM EXERCISE WITH LIGHT WEIGHT

Support the body with one arm while the other arm is dangling off the edge holding a light wieght. Then just by shifting the body, not actually using the arm, shift the weight around. Go back and forth, side to side and make circles in both directions.

External_Rotation_with_T-bar

2. BAR ASSISTED EXTERNAL ROTATION

Hold the bar with a firm grip. With the other end, buttress the bar into the palm of the injured side. Then gently push the bar into the palm inducing external rotation.

Internal_Rotation_with_T-bar 3. BAR ASSISTED INTERNAL ROTATION

Hold the bar with both hands in front of the body with the elbows bent. Pull the injured side towards the body with the healthy arm.

SHOULDER STRETCHES

Bat_assisted_External_Rotation_Stretch

4. BAR ASSISTED EXTERNAL ROTATION

The starting position is holding the bat with the injured side with the arm elevated and elbow bent to 90 degrees. Then with the uninjured side, pull on the other end of the bar behind the body towards the floor.

Internal_Rotation 5. BAR ASSISTED INTERNAL ROTATION

Stand with the injured arm behind the back holding the bar. With the uninjured hand, gently pull up on the bar. This puts the arm into a position of internal rotation.

Tricep_and_inferior_capsule_stretch

6. TRICEP AND INFERIOR CAPSULE STRETCH

Place the hand of the injured side in between the shoulder blades with the elbow pointing to the ceiling. Then assist the stretch by pulling on the elbow with the opposite hand.

sleeper_stretch

7. SLEEPER STRETCH

Lay on the side of the affected shoulder. Place the arm out in front of the body with the elbow bent to 90 degrees. With the opposite arm, place the hand on the back of the hand and gently push the hand towards the floor.

Posterior_Deltoid_Stretch

8. POSTERIOR DELTOID AND ROTATOR CUFF STRETCH

With the hand of the injured side, grab a door frame. Then with the other arm, bend the elbow and bring the affected arm towards the chest. To increase the stretch, rotate the body towards the affected side.

Cat

9. CAT (PEC AND LATS) STRETCH

Start off on all fours, then place the hands over head with the palms down. You should feel a comfortable stretch across the front of the chest.

Pec_Minor_Stretch_

10. PEC MINOR STRETCH

On the injured side, bend the elbow to 90 degrees and place the forearm against a doorframe. Then gently rotate the torso away from the wall.

Pec_Stretch_II

11. PEC STRETCH II

Place the hands behind the head and interlock the fingers. Then attmept bring the elbows backwards, you should feel a comfortable stretch across the front of the chest.

ISOMETRIC STRENGTHENING EXERCISES

Anterior_Deltoid_Isometric

12. ANTERIOR DELTOID

Place the palms against a door frame. Push into the door frame and hold for 5-8 seconds.

Posterior_Deltoid_Isometric

13. ISOMETRIC POSTERIOR DELTOID

Place the back of the elbow against a wall or doorframe. Push the back of the elbow backwards and hold for 5-8 seconds

External_Rotation_II

13.5 ISOMETRIC EXTERNAL ROTATION

Stand next to a wall or doorframe with the elbow bent at 90 degrees and the back of the hand against the wall. Then press the back of the hand against the wall, in a motion similiar to opening up a door. Hold for 5-8 seconds.

Internal_Rotation_Isometric

14. ISOMETRIC INTERNAL ROTATION

Stand in front of a wall or doorframe with the elbow bent at 90 degrees. Then place the front of the fist against the doorframe as if you were pulling the fist towards the body.

Isometric_Abduction

15. ISOMETRIC ABDUCTION

Stand beside the wall. Raise the arm out to the side until the back of the fist contacts the wall. Hold for between 5-8 seconds.

Isometric_adduction_with_towel

16. ISOMETRIC ADDUCTION

Stand with the elbow bent on the injured side with a towel tucked in between the elbow and the body. Squeeze the towel against the body. Hold for between 5-8 seconds.

STABILIZATION EXERCISES

Plank_Position_on_elbows

17. PLANK ON ELBOWS

Lay in the plank position on the elbows.

Plank_on_Swiss_Ball

18. PLANK ON EXERCISE BALL

Lay in the plank position with the elbows resting on the ball.

Side_Plank_on_Swiss_Ball

18.5 SIDE PLANK ON EXERCISE BALL

Rest the back of the forearm against the exercise ball. Attempt to keep the body perfectly strait.

Wall_circles_real

19. WALL CIRCLES AND WALL CLOCK

Start off by pinching the shoulder blades together, then make circles with the towel against the wall. The progression of this exercise is to move the towel in the direction of the clock, be sure to continue to pinch the shoulder blades together.

The_Real_Kilber

20. WALL TOSS WITH SCAPULAR AWARENESS

Start by placing the index finger of the uninjured side on the inferior portion of the shoulder blade. Then pinch the shoulder blades together. Toss the ball against the wall while maintaining contact between the finger and shoulder blade at all times.

ROTATOR CUFF EXERCISES

DNF_Flexion DNF_Extension

21. FLEXION AND EXTENSION

While laying on the back, start with the arm overhead as close to the floor as possible, then bring the arm back towards the pocket on the other side, repeat. This is a very controllled motion, each direction should last 5 seconds.

standing_external_rotation_with_towel

22. THERABAND EXTERNAL ROTATION WITH TOWEL UNDER ARM

Stand with a towel tucked against the side of the body. Then perform an external rotation motion with the theraband, as if you were opening a door. The towel should stay firmly tucked underneath the arm.

Side_lying_external_rotation_with_theraband

23. SIDE LYING EXTERNAL ROTATION WITH TOWEL UNDER ARM

Lay on the uninjured side, tuck a towel against the body with the elbow of the injured side. Hold a small dumbell with the injured side in the thumb up position. While maintaining contact with the towel against the side of the body, externally rotate the arm.

Field_Goals_I Field_Goal_II

24. STANDING FIELD GOALS

Star with the arms out and the elbows bent with the hands in the thumbs up position. Then externally rotate the arms so the thumbs are pointing behind the body.

Standing_No_Money

25. STANDING NO MONEY

Stand with the middle of the back against a corner. Then squeeze the shoulder blades together.

Prone_Field_Goals_

26. PRONE FIELD GOALS

Lay on the floor with the arms out to the side and in the thumbs up position resting on the ground. Then squeeze the shoulder blades together and then attempt to point the thumbs to the feet by externally rotating the arms.

Theraband_Internal_Rotation

27. STANDING INTERNAL ROTATION WITH THERABAND

Stand with the theraband in the injured hand infront of the body as if you were holding a cup. then bring the hand to the opposite hip while keeping the elbow in contact with the side of the body.

Behind_the_back_pulls behind_the_back_with_lunge

28. BEHIND THE BACK PULLS WITH SIDE STEP

Stand with the theraband in the injured arm. Then step out to the side while bringing the hand towards shoulder blade on the opposite side of the body.

Diagonal_Exercise_I Diagonal_Exercise_II

29. DIAGONAL EXERCISE

Start with the arm out to the side and elbow bent to 90 degrees. Then bring the arm in and across the body, as if you were swinging a racquet.

Abduction_Exercise_I Abduction_Exercise_II

30. ABDUCTION EXERCISE WITH THERABAND

Stand with the arm at about 30 degrees in front of the body. Then raise the arm up with the thumb up.

Side_Lying_abduction_I Side_lying_abduction_II

31. SIDE LYING ABDUCTION

Start by laying on the side resting on the uninjured elbow. Hold the dumbbell with the thumb up. Raise the dumbell for 4 seconds and lower down for 4 seconds.

Blackburn_position_1 Arrow_Exercise BlackBurn_position_III

33. SWIMES EXERCISE

Start with the back of the hands resting on the butt. Then raise the arms up to make the body into an arrow. Then turn the palms down and raise them over the head. Reverse the motion back down to the starting position.

SCAPULOTHORACIC EXERCISESS

2nd_set_of_web-ste_photos_214

34. ARROW EXERCISE

Lay on the floor and squeeze the shoulder blades together. Then lift the arms up behind the body making an arrow

35. T EXERCISE

Lay face down on the floor. Squeeze the shoulder blades together and the raise the arms out to the sides making a t.

Single_leg_scapular_retraction_with_band 36. SINGLE LEG STANDING RETRACTION

Stand on the leg opposite to the arm holding the band. Pull the band towards the body and squeeze the shoulder blades together at the end of the movement.

Standing_No_Money 37. STANDING NO MONEY

Stand against a corner. Then squeeze the shoulder blades together. Keep the elbows in contact with the sides and turn the hands outwards.

Prone_Y

38. Y EXERCISE

Lay on the floor with the arms above the head in a Y position, be sure to keep the elbows strait. Then squeeze the shoulder blades together and lift the arms off the ground.

Scapular_Wall_Slides_I Scapular_Wall_Slides_II 39. SCAPULAR WALL SLIDES

Start with the forearms directly in contact with the wall. Then raise the arms up on the wall. Keep the elbows in contact with the wall the whole time.

Behind_the_neck_pull_aparts behind_the_neck_pull-aparts_II 40. BEHIND THE NECK PULL-APARTS

Hold the theraband behind the head, then pull the band apart, you should feel the exercise in between the shoulder blades.

Reach_ Roll Lift

41. REACH ROLL & LIFT

Start out on all fours, then reach out with one hand while maintaining contact between the hand and ground, the turn the hand over so the palm is facing up, then lift the hand up. Make sure the elbow is strait throughout the movement.

Standing_single_arm_push-ups_I

42. STANDING SINGLE ARM PUSH-UPS

Stand against the wall with one arm. With the elbow strait, push the trunk up and down. The only part moving is the shoulder blade.

Seated_Press-Ups_

43. SEATED PRESS-UPS

Sit on a bench or chair. With the elbows completely straight push the body up and down.

4_point_plus 4_point_plus_II

44. 4 Point Plus

Start off on all fours. Keep the elbows locked and move the trunk up and down. The only part of the body that moves is the shoulder blades.

Dynamic_Hug Reinold_Exercise_II

45. Dynamic Hug

Wrap the theraband or tube around the back and under the elbows. Then pretend to hug and imaginary tree. You should feel the shoulder blades moving back and fourth.

ADVANCED SHOULDER EXERCISES

Backwards_lunge_Reach_I Backwards_Lunge_Reach_II

46. BACKWARDS LUNGE REACH

Stand with the dumbell in one hand then lunge back to the 4 o'clock position while simultaneously externally rotating the arm as if you were hitting a backhand in tennis but with the elbow bent.

Punch_with_band_I Punch_with_band_II

47. PUNCH WITH BAND

Step with the opposite foot and punch with the hand holding the band.

Walk_out_I

Walk_out_II

48. SIDE STEP WITH BAND

Hold the band with the arm bent to 90 degrees. Then side step away making the band more taught. Once the band has reached its peak begin to side step back to the original position.

Wall_Wash Wall_Wash_II

49. WALL WASH

Mimic the motion of washing the wall, focus on pinching the shoulder blade towards the midline and squatting down at the bottom of the motion.

Matrix_I Matrix_II Matrix_III Matrix_IV Matrix_V

50. THE MATRIX

1. Reach up directly above the head 2. Reach out to the side at 145 degrees 3. Lunge backwards and externally rotate at the same time 4. Lastly lunge forward and punch the dumbell upwards