Pendulum Exercise
Stand. Lean well forwards. Let your arm hang down. Swing your arm forwards and backwards and then in a gentle circular motion.
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Flexion in side lying
- Lying on your unaffected side with your affected arm resting on an ironing board.
- Slide your hand forward and up. Return to your starting position.
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Flexion using the ball
- Sit with the 65 cm physio ball in front of you.
- Place both arms on the ball and roll the ball forward as far as comfortable, letting head drop forward.
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Abduction using ball
- Sit with the 65cm ball on your affected side.
- Place your affected arm on the ball and roll the ball out to the side as far as comfortable, allowing your body to move with it.
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Flexion on Table
- In sitting rest your hands on a table.
- Use a duster and slide both hands forward as far as comfortable. Letting head drop forward.
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Abduction on Table
- Sit with your affected arm next to the table.
- Place your affected hand on the table with a duster.
- Slide across the table as far as comfortable.
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External Rotation on Table
- Sitting at a table with your forearms resting on the table, hold a stick between your hands. Use the unaffected hand to slide the forearms towards the affected side.
- During the movement try to keep your elbows in towards your side.
Do not force or stretch.
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Flexion in Standing
- Standing in front of a high table, place your hands on the table and step away leaving your hands supported allowing your shoulder to flex.
- Move away from the table as far as comfortable.
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Abduction in Standing
- Standing with your affected side towards a high table.
- Place the hand of your affected arm on the table and step away allowing your shoulder to abduct.
- Move away from the table as far as comfortable.
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Pulleys
Sitting, hold the pulley handles in each hand and use the unaffected arm to move the affected arm upwards within comfortable range.
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Posterior Capsular Stretch
Sleeper Stretch
- Lie directly on affected shoulder with head well supported by pillows. Slide your arm up to 90 (level with collar bone) and bend your elbow to 90. Bend your knees up to keep you stable lying on your side.
- Place the hand of the unaffected side just below wrist of affected side and slowly push the forearm down towards the bed/ floor. Make sure that you keep the elbow bent at 90 and you keep the upper arm level with the collar bone throughout the stretch. You may need to place a small rolled up towel below the upper arm to act as a block preventing movement towards the body (see diagram). Throughout the stretch you must ensure that you remain directly on the shoulder as it is common to roll backwards onto the shoulder blade.
- Maintain the stretch for at least 30 seconds and it should be held at an intensity that you find mildly uncomfortable. During this 30 second period the intensity of the stretch may lessen as the muscles relax, gently push the forearm further down to maintain stretch but keep within your own level of tolerance.
- After 30 seconds, upon release, gently push the affected arm into the
unaffected hand gently resisting the movement back to the starting position.
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Flexion with Exercise Bar
- Lying on your back, grasp bar with both hands, shoulder width apart.
- Start with bar resting across hips.
- Lift bar with arms straight as high as you can.
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Prayer Position
- Kneeling, resting on your heels.
- Place your hands on the floor either side of your knees.
- Transfer your weight forward onto hands keeping elbows straight
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Balance Point Flexion
Lying on your back with a light weight in your hand, take your arm up to 90 degrees and move the arm within an arc of 60 degrees (60 - 120).
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Balance Point Abduction
Lying on your unaffected side with a light weight in your hand, take your arm up to 90 degrees and move the arm within an arc of 60 degrees (60 - 120).
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Rotation with Bar
Lying on your back with arms positioned as shown, grasp bar shoulder width apart.
Keeping elbows in, rock the bar as far as you can from side to side.
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Rotation with Bar 90
Lying on your back, grasp bar near ends with both hands. With arms positioned as shown and bar resting on stomach, rotate bar over your head and back.
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Diagonal with Bar
Lying on your back, grasp bar with both hands, shoulder width apart. Move bar from hip to opposite shoulder and back.
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External Rotation Standing
- Hold bar behind your back as shown with affected arm at top of bar.
- Use unaffected arm to pull affected arm as far as you can down your back.
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Internal Rotation Standing
- Hold bar behind your back as shown with unaffected arm at top of bar.
- Use unaffected arm to pull up affected arm up as far as you can
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External Rotation Lying
- Lying on your back next to the edge of a table, grasp the bar as shown.
- Hold bar in palm of hand on affected arm.
- Push down with unaffected hand to rotate affected arm as far as you can below the table surface.
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4 Point Kneeling
On your hands and knees leaning over the ball, gently transfer your weight onto your affected arm keeping elbows straight.
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