Shoulder flexion and extension exercises train the muscles of the upper back.
Warm up and stretch before exercising. Walk or ride a stationary bike for 5-10 minutes to warm up. Stretching helps increase your range of motion. It can also relieve muscle pain and help prevent further injury. Your doctor will tell you which of the following steps to take:
Cross Arm Stretch: Relax your shoulders. Hold your upper arm with the other hand. Pull your arm through your chest until you feel a spring. Hold the stretch for 30 seconds. Return to the starting position.
Shoulder flexion stretch: Stand facing a wall. Slowly move your fingers along the wall until you feel a stretch. Hold the stretch for 30 seconds. Return to the starting position.
Sleeper Stretch: Lie on your damaged side on a firm, flat surface. Bend the elbow of your damaged arm 90 degrees upwards with your hand. Use your uninjured arm to push your injured arm down slowly. Stop when you feel an elasticity in the back of your injured shoulder. Hold the stretch for 30 seconds. Slowly return to the starting position.
Your doctor will tell you how weight to exercise.
Shoulder Extension: Lie face down on a complex table. Let your arms sling out to the sides. Grasp a weight in both hands with your palms facing your body. Have your arms straight and slowly raise your arms similar to the ground in a “Y” shape. Stopover when your arms are level with your body. Could you keep it for as long as prescribed? Slowly return to the starting position.
Shoulder Flexion: Stand straight with a weight on the hand of the injured shoulder. Keep your arm straight and lift your arm over your head slowly and painlessly as much as possible. Don’t raise your arm above your head unless your doctor says it’s okay. He doesn’t shrug his shoulders. Hold this position for as several seconds as directed. Slowly departure to the starting position.
Shoulder Extension – Wrap the exercise band around a heavy, stable object. The bracelet should be level with your chest. Stand up straight and hold each end of the cuff with both hands. Take a step back and stretch your arms. Crush your shoulder blades together and pull your arms back and down. Hold for the indicated time. Slowly return to the starting position.
Shoulder Curl – Wrap the exercise band around a heavy, stable object near your foot. Use your hand to grasp the tape on your injured shoulder. Keep your arm straight. Slowly pull the tape up and past your head until it becomes painless. Please don’t raise your arm above your head unless your doctor says it’s okay. He doesn’t shrug his shoulders. Hold this position for as many instants as directed. Slowly return to the starting position.
Also Read: Why Contralateral Exercises? What are they?
The pain is severe or worsened during exercise or at the break.
You have questions or worries about your shoulder exercises.
You have the right to help shape your care. Learn more about your health and how it can be treated. Discuss treatment choices with your doctor to decide which care to receive. You have the right to refuse treatment at any time. The above information is only a teaching aid. It is not a medical certificate for any disease or individual therapy. Before using any medical treatment, check with your doctor, nurse, or pharmacist to determine whether it is safe and effective for you.
Early post-operative or post-traumatic shoulder exercises
Internal and external shoulder rotation exercises
Shoulder abduction and adduction exercises
Always consult your doctor to ensure that the information displayed on this page applies to your personal circumstances.
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