Scott Bates
This is a collection of shoulder mobility exercises that I have been given over the years to try and keep my rotator cuff tendinitis and shoulder pains under control.
Designed to help improve or maintain the motion of the shoulder. They should be performed smoothly and slowly several times a day.
These exercises should be performed with a piece of TheraBand to provide resistance. Over time, work up to doing 30 repetitions of each exercise. Begin with little or no resistance and gradually increase resistance, as 30 repetitions become easy to do. Use ice on your should after exercising to prevent or reduce swelling or pain. Always work in a pain free range of motion.
Clasp hands. Lift hands over head with elbows straight. Hold for 10+ counts and repeat time times.
Drop towel down behind back with good arm. Place affected arm behind your waist and grab lower end of towel. Use good arm to gently pull bottom arm up as if zippering a zipper. Hold 10+ counts and repeat 10 times.
Standing, face wall. Walk fingers up wall. Do not lean back. Hold 10+ counts and repeat 10 times.
Hold wand at shoulder height. Move want to right and hold, then to the left and hold. Hold each 10+ counts and repeat 10 times.
Hold wand behind back with both hands. Lift want up away from buttocks. Keep elbows straight. Do not lean forward. Hold 10+ counts and repeat 10 times.
Stand in corner with forearms on wall. Lean chest to wall. Stretch is felt in the chest. Hold 10+ counts and repeat 10 times.
Lie on back, hands behind head. Touch elbows to the mat. Stretch is felt in the chest. Hold 10+ counts and repeat 10 times.
Standing, TheraBand on doorknob, face door. Move hand backwards away from the body. Hold 5 counts and repeat.
TheraBand on doorknob, stand or sit with bad side to door. Hold band in hand with elbow bent. Move hand to stomach, keeping elbow at your side. Hold 5 counts and repeat. (Use single strand of band.)
TheraBand on doorknob, stand or sit with good side to door. Hold band in hand with elbow bent. Move hand away from body whole keeping elbow at side. Hold 5 counts and repeat. (Use single strand of band.)
Hold band. Raise arm with thumb up and elbow straight in front of you. Hold 5 counts and repeat.
Hold Band. Raise arm up from side with thumb up. Keep elbow straight. Do not lean body. Hold 5 counts and repeat.
Arms at shoulders height, elbows straight. Hold band. Spread arms apart. Hold 5 counts and repeat. (Use single strand do not double.)
Consult your doctor or PT before doing these.