shoulder mobility exercises pdf

After 72 hours, ice the shoulder after activity or exercise. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Look no further than our Shoulder [P]Rehab Program packed with evidence based shoulder exercises! Imagine you are drawing a circle with the tip of your shoulder. Do this for pulses (repetitions). And lack of mobility across any of these three joint systems is enough to screw up shoulder function. Apply for 15-20 minutes. endstream endobj 55 0 obj <. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. This website also contains material copyrighted by third parties. %PDF-1.7 %âãÏÓ Copyright ©1995-2020 by the American Academy of Orthopaedic Surgeons. They’re not as grand as overhead lifts or big bodyweight exercises, but these exercises to boost shoulder mobility can be just as impactful. Yep, the shoulder complex is a tricky beast. It’s best to remain generally active and try to get some level of exercise every day. All rights reserved. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Performing the exercises two to three days a week will çøP̽N��‰åÔVÕ—?€¤Ô“�J{2J×±Ft0u0°u40pt ”Õˆ3pXƒ�a`ø„�—ã`˜K—\Á“kÇ鼪XÎH©ìº6íÚ-/ E&n˜åRv+À�c``ÌdàQ˜@]µ/ HI2pXŸ…(aº —T`à}e´ 0 V�&? from the American Academy of Orthopaedic Surgeons. Shoulder and neck pain dysfunction are among some of the most common complaints of the overhead athlete and desk-bound worker alike. Repeat 4-5 times. %%EOF hŞbbd``b`z"T@Ä Áf$˜5AÄi�ØZë=ˆØ"ªAb3@¬3 ÂD´ ®H !Ş "f = Á˜ "2€DÓ"&F†£@#mˆÿŒ;ß çnI E Elevation N/A. Shoulder Stretching Exercises 2010 1 SHOULDER: Stretching Exercises This handout illustrates some basic range of motion exercises for the shoulder. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. After a solid warmup, try working these exercises into your weekly workouts. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. 95 0 obj <>stream Exercises To Improve Shoulder Mobility . 0 hŞb```a``‘òf ÌÀÌÀ They should be performed within your comfort zone unless otherwise instructed. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Shoulder pain Keeping active with shoulder pain It’s important to keep active, although you should aim for a balance between rest and exercise. 75 0 obj <>/Filter/FlateDecode/ID[<9CDFB575BF9A1F43A78782863B867421><2E349ED619829A4EAD3BDDA086278845>]/Index[54 42]/Info 53 0 R/Length 97/Prev 546858/Root 55 0 R/Size 96/Type/XRef/W[1 2 1]>>stream Click here to learn more . This information is provided as an educational service and is not intended to serve as medical advice. Wear sling if swelling is noticed until it decreases. Take a shoulder width stance. All material on this website is protected by copyright. Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. C Compression Place an ice bag on the shoulder for 15-20 minutes, 3-5 times a day for the first 24-72 hours. Rotator Cuff and Shoulder Conditioning Program, Rotator Cuff and Shoulder Rehabilitation Exercises. Rotator Cuff and Shoulder Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. If your pain increases when exercising, stop doing it and seek medical advice. your shoulder after you complete your exercises. I Ice You should rest from VAHVA FITNESS - FULL BODY MOBILITY ROUTINE TABLE PULSE Stand on all fours your stomach facing upwards (the crab walk stance) and raise your hips as high as you can by extending from the hips and shoulders. Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. Squeeze the glutes because that is where you should extend the most. Benefits Loosen and lubricates the shoulder joint which helps with reaching. About OrthoInfo Editorial Board  Our Contributors   Our Subspecialty Partners  Contact Us, Privacy Policy  Terms & Conditions   Linking Policy   AAOS Newsroom  Find an Orthopaedist. The Top 5 Mobility Exercises For Better Shoulder Health. 54 0 obj <> endobj AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. Shoulder Girdle Function: Proximal Stability Promotes Distal Mobility. Exercise 1 Shoulder Mobility First check your posture Start by lifting your shoulders up and down 4-5 times Now gently bring them forwards then up, roll them back and down. endstream endobj startxref