Thursday, January 20, 2011

Home Therapy Exercises Part II

Since I have my home exercises spread over several posts I am going to go ahead and compile them all here in one post.

CODMAN CURCUMDUCTION EXERCISES
Rest my right arm on a table, let my left arm hang down and rotate my hips clockwise 20 times and then counterclockwise 20 times








PULLEY EXERCISES - PASSIVE RANGE OF MOTION EXERCISES

The graphic to the left only shows two exercises but there are three I actually do.

 1.  With my elbows at my side and my palms turned in I pull up and down on the pulleys for 4 minutes.  This exercise puts some pressure on my shoulder but it isn't too bad.

 2.  With my arms extended out in front of me I pull up and down on the pulleys for 4 minutes (image not pictured).  This is the easiest of all 3 of these exercises.

 3.  With my arms out to my side I pull up and down on the pulleys for 4 minutes.  This exercise it the toughest of all three.  It could actually be quite painful sometimes.  
    4.  SHOULDER INTERNAL ROTATION - Stand with your back toward the pulleys. Reach over your head with your good arm and grasp the handle.  Reach behind your back with your injured arm (as if trying to touch your spine with your thumb) and grasp the other handle. Pull down with your good arm. This should pull your injured arm farther up your back. I do 1 set of 10 and hold each one n place for 3 seconds.  This is the most painful of all of my home exercises by far. (Exercise added to my regime on 1/24 at the beginning of my 4th week of PT)



    CANE EXERCISE ONE - EXTERNAL ROTATION IN ABDUCTION
    While lying on my back I use the good arm to push the affected arm out the the side with the help of a cane. The affected arm stays relaxed all the time.  This is done in 3 sets of 10.  This exercise puts a lot of pressure on my shoulder and cause some pain every time I do this exercise.




    CANE EXERCISE TWO - PASSIVE RANGE OF MOTION
    While lying on my back I bend my arms 90 degrees, hold a cane over my chest and bring my arms back and to the left.  I do 3 sets of 10.  This is a pretty tame exercise and causes very little pain or tension in the shoulder.





    CANE EXERCISE THREE - PASSIVE RANGE OF MOTION
    Lying on my back I hold the cane straight out above my chest and bring it back as far as I can.  I do 3 sets of 10 for this exercise as well.  This is the easiest of all 3 cane exercises.




    SLEEPER STRETCH - POSTERIOR CAPSULE / INTERNAL ROTATION STRETCHING
    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.  Maintain the stretch for at least 30 seconds and it should be held at an intensity that you find mildly uncomfortable.


    SHOULDER SLIDES
    In this exercise I stand in front of a wall with the palm of my left hand against the wall and slide the left hand up until all the way extended.  While the arm is extended all the way I lean forward and hold for a few seconds.  I do 2 sets of ten each day at therapy and at home on days when I don't have therapy.





    ISOMETRIC SHOULDER INTERNAL ROTATION
    I stand with my left palm flat against a wall, push and hold for 3 seconds and release.  I do 3 sets of 10 for this exercise.  This is a pretty harmless exercise.







    ISOMETRIC SHOULDER EXTERNAL ROTATION 
    I stand with the back side of my left hand flat against a wall, push and hold for 3 seconds and release.  I do 3 sets of 10 for this exercise.  Again, this is a pretty harmless exercise.







    STANDING RESISTANCE BAND ROW
    With my arms extended I grab the red resistance band with each hand and pull back in a rowing motion until my elbows are even with my side.  I do not go past neutral with this exercise.  I do 2 sets of 10 for this.





    ISOMETRIC SHOULDER EXTERNAL ROTATION
    I first grab the exercise band with my left hand as shown to the left and then take two side steps out to the left and then back.  I do 1 set of 10 for this exercise.








    ISOMETRIC SHOULDER INTERNAL ROTATION 
    I first grab the exercise band with my left hand as shown to the left and then take two side steps out to the right and then back.  I do 1 set of 10 for this exercise.

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