Shoulder


Description:  Description:  Description:
This is a guideline. Please discuss with your therapist before starting these exercises.
This is a general guideline that will assist you in getting your shoulder back to normal
In addition to Taping the shoulder for rotator cuff tendonitis, your therapist should instruct you in ROM exercises followed with strengthening.  Avoid active overhead activities until all symptoms have diminished. Watch your posture, keep shoulder blades back and down to keep the gleno humeral joint in the right alignment.
You may / may not need to start with Heat before exercises.
But as a general guideline, if there is joint stiffness i.e.  passive ROM is limited then heat helps relax and loosen muscles and joints and eases in performing the exercises. However, if you have swelling and pain in ROM due to swelling then you may want to avoid heat. Most exercises are to be performed 2x day
In either case, end with ice after exercises.

  • Shoulder ROM
  • Shoulder Strengthening (general)
  • Upper Trap Strain
  • Shoulder Dislocation
  • Radical Mastectomy
  • Also check out our guide to smarter workout 
    Avoid moobs but not hurt the shoulder

    How to workout smarter

 

SHOULDER ROM

Description: https://hocinc.us/pulley.jpg

Description: https://hocinc.us/shoulder_stretch_1.jpg

Description: https://hocinc.us/codman.jpg

3-5 minutes each exercise

If pain occurs with this stretch lower the arm and then stretch across the chest

This exercise is performed by dangling the arm and moving the body. The movement of the body causes the arm to move, helping with ROM. Do not actively move the arm as it may be contraindicated in certain surgeries.

Description: https://hocinc.us/rotato6.jpgDescription: https://hocinc.us/shoulder_stretch_2.jpg

Description: https://hocinc.us/shoulder_cane_ER.jpg
elbow by side 0 deg
Description: https://hocinc.us/shoulder_ER_90.jpg
Shoulder at 90 deg elbow 90 deg.

Description: https://hocinc.us/shoudler_cane.jpg

You can perform this exercise with the use of pulley, towel or cane but pulling the affected arm with the help of the unaffected arm behind the back

External rotation done with a cane at first with the elbow by your side and then slowly progressed to shoulder at 90 deg. The affected arm stays relaxed all the time.

Shoulder flexion done with a cane: use the good arm to push the affected arm up above the shoulder
Horizontal abduction: use the good arm to push the affected arm to the side. The affected arm stays relaxed all the time.

Description: https://hocinc.us/shoulder_cane_abd.jpg

Description: https://hocinc.us/rotato5.gif

use the good arm to push the affected arm out the the side with the help of the cane. The affected arm stays relaxed all the time.

IR Sidelying. Lay on the affected side, bring the shoulder to 90 deg, elbow to 90 then bend the elbow towards the stomach

Description: PreOp® Patient Education: Rotator Cuff Repair Open Surgery
PreOp® Patient Education: Rotator Cuff Repair Open SurgeryDescription: 3D Medical Animation of a Rotator Cuff Surgery
3D Medical Animation of a Rotator Cuff Surgery
Description: Arthroscopic Rotator Cuff Repair
Arthroscopic Rotator Cuff Repair
Description: Superior Labral Tear Dr. Allan Mishra/Emedx.com
Superior Labral Tear Dr. Allan Mishra/Emedx.com
Description: PreOp® Patient Education: Shoulder Replacement Surgery
PreOp® Patient Education: Shoulder Replacement SurgeryDescription: RE: Pain Around Scapula
RE: Pain Around ScapulaDescription: Understanding Shoulder Pain (Sports Injuries #3)
Understanding Shoulder Pain (Sports Injuries #3)
Description: Shoulder Surgery Spur Removal
Shoulder Surgery Spur RemovalDescription: Bicep tendon repair
Bicep tendon repair 

SHOULDER STRENGTHENING

Description: https://hocinc.us/rowing.jpg

Description: https://hocinc.us/shoulder_strengthening_isotonic_ext.jpg

Description: https://hocinc.us/shoulder_strengthening_isotonic_ER.jpg

Lie on your stomach with the affected arm off the mat, bring the arm up with the elbow bent to 90 deg

Lie on your stomach with the affected arm off the mat, bring the arm up with the elbow straigth

Lie on the unaffected side with the affected arm by your side, bring the forearm up with the elbow bent to 90 deg keeping it by your side

Description: https://hocinc.us/supraspinatus_strengthening.jpg

Description: https://hocinc.us/shoulder_T.jpg

Description: https://hocinc.us/shoulder_isotonic_u_v.jpg

Raise your arm up with elbow straight and thumb down at an angle of 45 degrees

raise both your arms up with elbow straight with thumb up/ palm down in a T position

Bring your arm up with elbow straight thumb up at a 45 deg angle,
Raise our arm up with elbow straight in front of the body

Description: https://hocinc.us/biceps_strengthening.jpg

Description: https://hocinc.us/shoulder_strengthening_IR.jpg

Description: https://hocinc.us/100_1596.JPG

Put one end of the band at the feet and other end in your hand, lock the elbow at the waist and bring the forearm up

Keep a towel by your side, pull the band in to your stomach with the elbow bend to 90 deg

Start with elbows straight and end with squeezing the shoulder blades and bending your elbow to 90 deg

Description: https://hocinc.us/100_1590.JPG

Description: https://hocinc.us/100_1594.JPG

Description: https://hocinc.us/100_1671.JPG

Loop the T-Band at your wrist level, keeping the elbow straight pull the arms straight back

Keeping the elbow by your side (put a piece of paper at your side, if the paper drops you are doing the exercise incorrectly) elbow bent to 90 deg, move the forearm out to 45 deg. Keep your wrist straight.

Laying on the ball, bring arms out with palm down, bring arms up to shoulder level while squeezing the shoulders back and down.

Description: https://hocinc.us/100_1673.JPG

Description: https://hocinc.us/100_1674.JPG

Description: https://hocinc.us/shoulder_protraction.jpg

Laying on the ball bring your arms up by your side while squeezing the shoulder blades back and down

Laying on the ball bring your elbows up while squeezing the shoulder blades back and down

Push the arm up in the air and then slowly depress it.

 Description: https://hocinc.us/shoulder_strengthening_band.jpg

Description: https://hocinc.us/push_up_unstable.jpg

Description: https://hocinc.us/closed_chain.jpg

Using a band pull it straight out at a 45 deg angle.
Put one end of the band on the same foot, holding the other end on the arm take the arm to the opposite shoulder.
and then later perform it taking to the same side

Balancing and moving body weight side to side first on a disc, then ball with both hands then one handed

Closed chain activities
Pulling self up, pushups on the floor with feet on the stool, on all fours, and on a stepper

Description: reverse ball shouder arthroplasty
reverse ball shouder arthroplastyDescription: Biceps SLAP Post Bankart Repair with LabraLock P
Biceps SLAP Post Bankart Repair with LabraLock P

Upper Trap Strain

Description: https://hocinc.us/carpal3.jpg

Description: https://hocinc.us/new_pa35.jpg

Description: https://hocinc.us/carpal5.jpg

                Chin Tucks
Aligns the neck to  the shoulder to the hips

Chair Stretch
Hold on to the chair and lean away tilting the neck to the opposite side stretches upper trap

Shoulder Rolls
Backwards to counteract the tendency to perform activities in front

Description: https://hocinc.us/new_pa28.gif

Description: https://hocinc.us/new_pa34.jpg

Description: https://hocinc.us/carpal2.gif

Roll on the foam roll by lifting your bottom up and supporting your head with your arms
Giving yourself a massage

Shoulder Squeeze
Squeeze it back and down to keep the shoulder blades attached to the rib cage and shoulder in alignment

 Neck ROM
All 6 ranges front back, side to side, rotate left and right

Description: https://hocinc.us/shoulder_stretch_1.jpg

Description: https://hocinc.us/shoulder_isotonic_u_v.jpg

Description: https://hocinc.us/shoulder_protraction.jpg

If pain occurs with this stretch lower the arm and then stretch across the chest

Bring your arm up with elbow straight thumb up at a 45 deg angle,
Raise our arm up with elbow straight in front of the body

Push the arm up in the air and then slowly depress it.

Description: https://hocinc.us/shoulder_T.jpg

Description: https://hocinc.us/shoulder_strengthening_IR.jpg

Description: https://hocinc.us/100_1596.JPG

Raise both your arms up with elbow straight with thumb up/ palm down in a T position

IR: Keeping elbow by your side, elbow at 90 deg, bring forearm in

Start with elbows straight and end with squeezing the shoulder blades and bending your elbow to 90 deg

Description: https://hocinc.us/100_1590.JPG

Description: https://hocinc.us/100_1594.JPG

Loop the T-Band at your wrist level, keeping the elbow straight pull the arms straight back

Keeping the elbow by your side (put a piece of paper at your side, if the paper drops you are doing the exercise incorrectly) elbow bent to 90 deg, move the forearm out to 45 deg. Keep your wrist straight.

Description: https://hocinc.us/100_1672.JPG

Description: https://hocinc.us/100_1674.JPG

Description: https://hocinc.us/new_pa36.jpg

Ball exercises Ball T
Squeeze shoulder blades back and down and then bring arms up into a T. Do not go beyond shoulder level

Rows
Squeeze shoulder blades back and down and then bring arms up performing a rowing motion

Extension
Squeeze shoulder blades back and down and then bring arms straight up.

 

 

 

 

 

For Ergonomic setup click here
For Ergonomic Equipment
Click here

SHOULDER DISLOCATION
In addition to modalities to reduce pain, you have to strengthen the shoulder to prevent re-dislocation.
The shoulder ligaments are Lax and thus the dynamic structures (Muscle) needs to be strengthened to that it prevents the shoulder from re-dislocation.
Immediately after injury avoid movements like reaching behind the head as this is most unstable position and may cause re-dislocation

Description: https://hocinc.us/shoulder_strengthening_isometric_1.jpg         Description: https://hocinc.us/shoulder_strengthening_isometric.jpg Description: https://hocinc.us/shoulder_strengthening_IR.jpg
       Description: https://hocinc.us/biceps_strengthening.jpg Description: https://hocinc.us/100_1596.JPG Description: https://hocinc.us/100_1590.JPG
Description: https://hocinc.us/100_1594.JPG    Description: https://hocinc.us/shoulder_strengthening_band.jpg             Description: https://hocinc.us/closed_chain.jpg

 

RADICAL MASTECTOMY

Description: https://hocinc.us/pulley.jpg Description: https://www.hocinc.us/carpal9.jpg Description: https://hocinc.us/shoulder_cane_ER.jpg
elbow by side 0 deg
Description: https://hocinc.us/shoulder_ER_90.jpg
Shoulder at 90 deg elbow 90 deg.
Pulley helps in gaining the range in the initial stages Laying on 3″ then progressing to a 6″ foam roll to perform very slow snow angel stretches to let the scar stretch out while slowly gaining ROM Start with ER by side then progress to 90 deg at shoulder
Description: https://hocinc.us/rotato6.jpgDescription: https://hocinc.us/shoulder_stretch_2.jpg Description: https://hocinc.us/shoudler_cane.jpg Description: https://hocinc.us/shoulder_cane_abd.jpg
Pts develop limitation in IR if not stretched in the early stages Progression of Flexion and abduction Abduction progression in standing
Description: https://hocinc.us/rowing.jpg Description: https://hocinc.us/shoulder_strengthening_isotonic_ext.jpg Description: https://hocinc.us/shoulder_strengthening_isotonic_ER.jpg
Strengthening is crucial to maintain the scapula against the rib cage, if weakened, the scar will cause protraction of shoulder and rounded shoulder creating shoulder problems in the future Shoulder extension External rotation
Description: https://hocinc.us/supraspinatus_strengthening.jpg Description: https://hocinc.us/shoulder_T.jpg Description: https://hocinc.us/shoulder_isotonic_u_v.jpg
Cuff Strengthening T V, U
Description: https://hocinc.us/100_1596.JPG Description: https://hocinc.us/100_1671.JPG Description: https://hocinc.us/push_up_unstable.jpg
Progressing to bands Ball exercise High level patients
or wall pushing for Serratus strengthening
Description: PreOp® Patient Education : Mastectomy Radical Surgery
PreOp® Patient Education : Mastectomy Radical S…Description: PreOp® Patient Education Mastectomy Modified Radical Surgery
PreOp® Patient Education Mastectomy Modified Ra…

Description: PreOp® Patient Education : Mastectomy Total Surgery

PreOp® Patient Education : Mastectomy Total Sur…Description: modified radical mastectomy
modified radical mastectomy