Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. You should be facing away from the anchor point. These exercises are designed to improve strength and range of movement in your shoulder joint following injury. X�L��,������`59 R��dc ��"���d4X�I�;H2�J�E� directions. exercise ____ times, ____ times per day. Start by sitting down on the floor with your back upright and your legs straight. Put your arms in front of your body with elbows slightly bent. 1 ROTATOR CUFF HOME EXERCISE PROGRAM GENERAL INSTRUCTIONS ... theraband in both hands. Repeat 10 times both directions . Bend elbow 90º and place small towel roll between arm and body. Remove the sling several times a day: move the elbow wrist and hand. Many people assume if they incur a shoulder/rotator cuff injury that it automatically means their injury will require surgery, but that is not necessarily the case. Apply cold to the shoulder for 20 minutes at a time as needed to reduce pain and swelling. the exercise and think of squeezing your shoulder blades together as you pull on the band. Internal Rotation Place tubing in door at elbow level. Theraband shoulder strengthening Information for patients. We want to strengthen both. • Hold for 3 seconds. The resistance band provides a tension throughout the motion that works the stabilizers muscles in your upper body differently than with the dumbbells. Keeping elbow at 90 degrees and arm slightly away from your side, side step away from the door without allowing your arm to change positions. • Tie the Theraband onto something stable at elbow height or hold it in your other hand. theraband exercises for children ankrumax de. Hold and slowly return. Theraband exercises. Increase the resistance of the band if completing the exercises easily. Rotator Cuff Strengthening With a Theraband. Scapular, Shoulder and Elbow Theraband Exercises • These Theraband Exercises will help improve your strength and endurance. 739 0 obj <>/Filter/FlateDecode/ID[]/Index[699 71]/Info 698 0 R/Length 166/Prev 516064/Root 700 0 R/Size 770/Type/XRef/W[1 3 1]>>stream SHOULDER THERABAND EXERCISES These Theraband Exercises will help improve your strength and endurance. 0000003548 00000 n Therabands are just large elastic (latex) bands, categorised according to resistance/strength, which can be used to isolate and work specific muscles. Exercises Shoulder Internal Rotation 1. Sit or stand as shown. 0000002470 00000 n 4. Repeat each one 20 times, 3 times daily, unless otherwise advised by your physiotherapist. • Slowly return to starting position. 0000025809 00000 n 0000033682 00000 n endstream endobj 700 0 obj <. • Hold for 3 seconds. The goal is to achieve a maximum amount of strengthening while listening to your end-point of pain. 4. Back exercises with the Theraband are therefore gentler and more … 729 40 "�?���H7U0�L�է�H93��-v���Zj4@&�;#������6��q���� ��� It stabilizes the shoulder from the back side. �S����� Z��I�Am���� �:����9�'x(찓�c8����ؠ�qdQ��~ v�3�Y��n�8Xb�gh;j�@���h�� • Loop theraband around each palm. Begin in a standing position holding one . 729 0 obj <> endobj startxref 1. Theraband Strengthening Exercises massgeneral org. These resistance exercises should be done very slowly in . Lat Pull: Effective Back Strengthening. Shoulder Extension 1. Place small towel roll between working arm and ribcage. Bend forward and rest your chest on your thighs 2. Upper Extremity Theraband Exercises - Sitting 1. Rotator Cuff: Exercises (page 3) keep the shoulder strong and healthy. Grip the theraband in your affected hand and with your elbow straight, pull towards you to the end of your range of motion. Core Theraband Exercises LIVESTRONG COM. Shoulder: Theraband/Tubing Strengthening Home Exercise Program 1. 0000010263 00000 n SHOULDER STRENGTHENING EXERCISES: S. ide Wall Climbers Patient stands with their involved shoulder 2 feet from the wall. The bands come in a variety of sizes, lengths, and strengths and it is recommended you consult with a health care professional to determine the correct one for you. This will engage the stabilising muscles aroun… Hold for 10 seconds and then relax. Shoulder Extension Strengthening: With the theraband still tied to the doorknob and the door completely closed turn your body so you are now facing the door. Rotator Cuff Strengthening Exercises 11 Shoulder Stretches 13 Shoulder Stabilization Exercises 14 Acknowledgements 16. (You may also hold one end of the band in each hand.) 'THERABAND STRENGTHENING EXERCISES MAY 5TH, 2018 - THERABAND STRENGTHENING EXERCISES ATTACH THE THERABAND AT WAIST LEVEL IN A DOORJAMB OR OTHER IF THE RIGHT SHOULDER IS THE INJURED EXTREMITY''Exercises TheraBand CLX May 6th, 2018 - Upper Back Extension This Exercise Helps This Is A Great Postural Exercise That Activates The Entire This beginner exercise routine to help strengthen the rotator cuff. h�b```a``����� j� Ā B�@Q�Ã. Don't extend your elbows during the exercise; keep them bent at your side. Upper Extremity Theraband Exercises - Sitting . Put your arms in front of your body with elbows slightly bent. Start this exercise by sitting down in a chair with your back straight and knees bent. 0000003824 00000 n Straighten your arm and pull the band … Upper Body . 0000003014 00000 n Shoulder Stretches And Theraband Exercises To Strengthen Your Your elbow bent at 90 degrees and a towel roll tucked under your arm holding a resis tance band. Place your arm against the wall, around the corner. Your therapist will show you how and where to attach the band to get the most benefit during exercise. Theraband rotator cuff exercises pdf. ... Ankle Strengthening Exercise. In many cases, other non-surgical treatments like physical therapy can help patients avoid surgery by using specific stretching and strengthening exercises. *https://vanessabhealth.com/ FREE '21 Day Body Shift' : Get healthier, fitter and balanced in only 20 minutes a day. 0000010726 00000 n Use the arm next to … With each of these theraband shoulder rehab exercises it is important that you start in a good position. With each of these theraband shoulder rehab exercises it is important that you start in a good position. Shoulder Strengthening Exercises 2010 5 Subscapularis Strengthening (Anterior Rotator Cuff) Three exercises are shown: A: Isometric contraction. Your therapist will show you how and where to attach the band to get the most benefit during exercise. 2. Hip Strengthening PROTOCOL . Keep body in a straight line. closed door handle. Theraband Strengthening Exercises These resistance exercises should be done very slowly in both directions. This resistance band exercise is designed to strengthen your shoulder and back muscles. 0000012556 00000 n SHOULDER THERABAND EXERCISES These Theraband Exercises will help improve your strength and endurance. • Do not lift anything more than 10 pounds and limit reaching overhead to once and a while. 0 Sit or stand as shown. fi Place the Theraband around your forearms. In addition to working out the muscles in your shoulder region, the reverse fly … Take a 6-8 inch step to the side, followed by the other foot. <<5D33F57D45CC5F48A1D19E38707487C6>]/Prev 555997/XRefStm 1584>> Prone rowing. Note: each exercise should be performed for both shoulders. 0 Thera-Band Shoulder Internal Rotation at 0 degrees Thera-Band Shoulder External Rotation at 0 degrees Thumb-tacks Begin this exercise by setting your scapulae into the proper position by retracting and depressing them with a strengthening theraband in your hands about shoulder … Shoulder Extension Strengthening: With the theraband still tied to the doorknob and the door completely closed turn your body so you are now facing the door. Keep your elbow bent to 90°. • Slowly return to starting position. The colour indicates the amount… Scapular, Shoulder and Elbow Theraband Exercises These Theraband Exercises will help improve your strength and endurance. 0000011642 00000 n *Join now! 0000009199 00000 n 0000007889 00000 n Kids Theraband Exercises Scapular Shoulder and Elbow Theraband Exercises. 5. 0000013020 00000 n As part of our “5 for 2015″ series, below are five shoulder strengthening exercises you can do with a resistance band. Slowly walk fingers up the wall as high as possible . • Pull theraband outwards, across your chest. The shoulder press is a fundamental exercise for strengthening your shoulder. External Rotation Attach the theraband at waist level to a doorknob or post. Your therapist will show you how and where to attach the band to get the most benefit during exercise. %%EOF • Do only those exercises checked by your therapist. Chest Pull • Sit or stand with your feet shoulder-width apart. 2. As you have less pain, try bending over a little farther to do this exercise. • Hold for 3 seconds. Put a the theraband on a door knob at waist level. 0000087241 00000 n 0000000016 00000 n Standing Reverse Fly. 0000038050 00000 n Rotator Cuff and Shoulder Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. 0000016190 00000 n Squeeze your shoulder blades together, gently stretching the band between your hands. I've been picking up pain in my left shoulder for the past couple of weeks again, so I've just started doing a little Theraband work, good old swimmer's shoulder. You can do most of them either standing up or sitting down, but it is important your shoulder is in a good position. Begin with band looped around your hands, with a length of band between your hands about a shoulder-width apart. • Loop theraband around each palm. Adjust the tension by tying the band in a large or small loop. Make sure you are sitting/standing upright, not slouched forwards. Grip the theraband in your affected hand and with your elbow straight, pull towards you to the end of your range of motion. Patient lies on their side. You’ll need a resistance or exercise band to perform… Scapular, Shoulder and Elbow Theraband Exercises • These Theraband Exercises will help improve your strength and endurance. Complete all exercises while seated in a chair with armrests unless instructed otherwise by your therapist. Sit or stand as shown. 2. Try to raise the arm by hinging at the shoulder as opposed to raising the arm with the shoulder blade. Shoulder strengthening exercises using a Theraband These exercises are designed to work the muscles around the shoulder with the use of a theraband. 0000005949 00000 n 0000006893 00000 n If you can do this without hiking the shoulder blade, do 10 repetitions fully overhead. Pull your hands out until the Theraband is taut. Theraband Shoulder Rehab Exercises. Theraputty exercises – these exercises could be done with therapeutic putty, plasticene or playdough. 0000001779 00000 n Free 21 Day Body Kick Start! Keep your feet in parallel with your knees slightly bent. The elbow is placed next to Always stretch before and after doing strengthening exercises. Lean over and do pendulum exercises for 3 to 5 minutes every 1 to 2 hours. Theraband Exercises for the Elderly. 0000028837 00000 n h�b``�c``z�����d?� 2�0�1����8�9���$���ap���ʕ��3�xL�z��1��w ��n``� �P�@] Movement. Slowly allow arm to return to starting position 1. Frequency: 5 times. Theraband: 1. scapular shoulder and elbow theraband exercises spanish. Suggestions for stretches: _____ _____ 3. scapular shoulder and elbow theraband Resistance Shoulder Exercise. Cost-effective, super handy, versatile…the Theraband is simply the best choice for healthy, safe training at home. 0000023262 00000 n When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Pull out to the side while driving elbow back and pinching shoulder blade to midline 4. • Pull theraband outwards, across your chest. 0000028442 00000 n TIP: Keep your back and neck straight. Theraband Strengthening Exercises These resistance exercises should be done very slowly in both directions. 6. Wheelchair theraband exercises Doctor answers HealthTap. Elastic resistance exercises for the shoulder Created By: The Academy. Work within a pain free range of motion at all times and do the exercises very slowly. 3. You will need to attach the theraband to a stable point at waist height, e.g. 0000038011 00000 n Complete 1 set without relaxing. a strengthening theraband in your hands about shoulder width apart. Instructions: Use a Thera-Band resistance level that allows you to complete between 10 and 15 repetitions for 2 to 3 sets. Upper Extremity Theraband Exercises - Sitting . Gently squeeze shoulder blades down and back. Do 10 repetitions to 90 degrees. Do only those exercises checked by your therapist. 3. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Internal Rotation @ 0 degrees of abduction – Once again the patient will hold the band at waist level, … Strength develops dynamically in all movements against the resistance of the Therabands—the more you stretch it, the greater the resistance. Repeat this exercise in 3 sets of 10, 3 times per day. Walk sideways (step, together, step, together) across the length of the studio. Sit or stand as shown. These theraband shoulder rehab exercises are a great place for almost anyone to start, however if you've had an injury/surgery make sure you can comfortably do these beginners exercises first. 4. Do only those exercises checked by your therapist. B. ENING EXERCISES: L. a. t. e. r. a. l. S. l. i. d. e. s. Place theraband around both ankles. Patient lies on their side. Your therapist will advise you on appropriate exercises. Stand with knees and hips slightly bent. This program is used to improve upper body strength and range of motion. ... › shoulder impingement exercises pdf › rotator cuff impingement ... maintain good posture during the exercise. Theraband Strengthening Exercises These resistance exercises should be done very slowly in both directions. *Join the Free '21 Day Body Shift' NOW! STRENGTH. • Loop theraband around each palm. Chest Pull • Sit or stand with your feet shoulder-width apart. exercises healthfully. In addition, incorrect movement using momentum is highly unlikely. Goal. *https://vanessabhealth.com/FREE '21 Day Body Shift' : Get healthier, fitter and balanced in only 20 minutes a day. In each movement aim for 3 sets of 10 repetitions. Do only those exercises checked by your therapist. Stand with RIGHT/LEFT side closest to the door, holding theraband in RIGHT/LEFT hand. Stand sideways to door with your involved arm toward the door. 0000011213 00000 n By: Jason Aberdeene . Many of the exercises focus on muscles of the shoulders, chest and upper back . *Join the Free '21 Day Body Shift' NOW! arm theraband exercises sitting pages patient education. This workout is commonly completed with a pair of dumbbells or a barbell, but can also be done with a resistance band. Take a 6-8 inch step to the side, followed by the other foot. • Pull theraband outwards, across your chest. The primary aim in treating shoulder conditions through conservative management is to reduce pain and improve function, and exercise rehabilitation is usually the cornerstone of this conservative management plan. From here, wrap the center of the band around both of your feet and grab on … DO NOT lift your arm at the shoulder using your muscles. Description: These exercises have high muscle activation levels (>41% MVIC) in the rotator cuff, deltoid, and scapular muscles based on a review by Escamilla, 2009. 0000008906 00000 n This will increase the amount of movement at your shoulder. 2. With this exercise, you will work the broad back muscle, the … Adjust the tension by tying the band in a large or small loop. 0000029313 00000 n • Slowly return to starting position. Stand at the corner of a wall or door frame. • Do only those exercises checked by your therapist. theraband strengthening exercises. Pull the band apart while maintaining your proper scapular positioning, return to starting position slowly and repeat for 3 sets of 15 repetitions. Goal. h�bbd```b``���3@$�?����t�H֙`qm0[�~ Amazon com theraband exercise bands. To make these exercises … Theraband Strengthening Exercises . • Loop theraband around each palm. 768 0 obj <>stream *https://vanessabhealth.com/FREE '21 Day Body Shift' : Get healthier, fitter and balanced in only 20 minutes a day. Exercise Search Thera Band Academy. While standing sideways to the door and facing straight ahead, grasp one end of the band and pull the band all the way through until it is taut. 2. STRENGTH. 0000003712 00000 n Leading with your thumb, pull against the resistance band, lifting your arm straight in fi Place the Theraband around your forearms and pull your hands apart as shown. 0000015269 00000 n Your therapist will show you how and where to attach the band to get the most benefit during exercise. Sit or stand as shown. %PDF-1.4 %���� 3. Put your arms in front of your body with elbows slightly bent. Note: each exercise should be performed for both shoulders. 0000004991 00000 n Keep body in a straight line. Repeat 10 times both directions . • Sit or stand with your feet shoulder- width apart. 0 Do not increase the resistance unless you can correctly and easily complete the maximum number of repetitions prescribed. • Hints 0000009085 00000 n Repeat in the opposite direction. This handout gives step-by-step instructions for Theraband exercises you can do in bed. STRENGTH EXERCISES: BACKGROUND • o The scapula is the base of support to shoulder joint and all movements of the upper extremity o Poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as: shoulder impingement, shoulder instability, cervical strain, nerve entrapments, and muscle strains. Theraband Exercises You Can Do in Bed . 1. 769 0 obj <>stream 2-3 times per day Goal: Increase/Maintain Shoulder Range of Motion I Talk to your doctor or physical therapist if you have External Rotation Attach the theraband at waist level to a doorknob or post. 1. Tie a TheraBand around your mid-calves (start with a low-resistance band like red or green and increase over time as it gets easier). This exercise is designed to strengthen your ankle muscles as well as your other leg muscles. Stand with knees and hips slightly bent. Do only those exercises checked by your therapist. 0000004396 00000 n Hip Strengthening PROTOCOL . Isometric Theraband Exercises Repeat these exercises _____ times for _____ times a day. Attach your band waist-high on a sturdy object 2. Your therapist will show you how and where to attach the band to get the most benefit during exercise. 0000001118 00000 n Theraband Exercise Manual Scribd. keep the shoulder strong and healthy. Keep your elbows bent and in at your sides. 1. trailer STRENGTH EXERCISES: BACKGROUND • o The scapula is the base of support to shoulder joint and all movements of the upper extremity o Poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as: shoulder impingement, shoulder instability, cervical strain, nerve entrapments, and muscle strains. Sit or stand as shown. Hold at the top for 10 seconds then slowly lower . xref B. ENING EXERCISES: L. a. t. e. r. a. l. S. l. i. d. e. s. Place theraband around both ankles. While standing sideways to the door and facing straight ahead, grasp one end of the band and ... Rotator Cuff & Scapular Strengthening for the Shoulder Exercises. To set your shoulders in the right position, draw your shoulders up 2cm, then back 2cm and then down 2cm. Repeat this exercise in 3 sets of 10, 3 times per day. Do not ignore pain: You should not feel pain during an exercise. Step 1 Step 2. Bend your elbow and grasp the band. Where the muscles attach to your humerus, their tendons come together and form a sort of casing around the humeral head [2]. Published: 08 July, 2011 . Step 1 Step 1. Grasp band with your arm in front of you at shoulder height, elbow slightly bent 3. Chest Pull • Sit or stand with your feet shoulder- width apart. These exercises work on strengthening the muscles of the hands, arms and shoulder stability. thera band vestibular tactile and proprioceptive. To make these exercises harder: Hold the band tighter (keeping hands closer together) Increase the number of times you repeat the exercise Remember to do each exercise slowly and controlled Ask your therapist for a different colored band . %%EOF Do this exercise for 5 minutes, 5 to 7 times each day even while your shoulder is still tender from an injury or surgery. %PDF-1.5 %���� As for the stretching exercises. Put your arms in front of your body with elbows slightly bent. 0000033643 00000 n - Additional Thera-Bands can be purchased at Medical Supply stores Exercise Prescription - Perform exercises 2-3 times per week on non-consecutive days - To start: o For example, using BLUE band for all exercises o Perform each exercise 12 repetitions x 2 sets o Progress to performing 12 repetitions x 3 sets - Next progression: 0000001926 00000 n Shoulder flexor and extensor (See figure in appendix) Scapular strengthening exercises The shoulder blade (scapula) is one of the main bones of the shoulder joint. Theraband strengthening Using a progressive resistance elastic (Theraband) to provide resistance for four movements. 0000019349 00000 n • Continue with previous exercises and add exercises below. Get Free Theraband Rotator Cuff Exercises Pdf now and use Theraband Rotator Cuff Exercises Pdf immediately to get % off or $ off or free shipping. ... Resistance Shoulder Exercise. Thera-Band® Exercises for . Scapular, Shoulder and Elbow Theraband Exercises These Theraband Exercises will help improve your strength and endurance. • Repeat 10 times. • Hints Shoulder Strengthening Program Theraband Strengthening for the shoulder These resistance exercises should be done very slowly in both directions. 0000001584 00000 n DO NOT use Thera-Band if you have latex allergy. Your therapist will show you how and where to attach the band to get the most benefit during exercise. 0000014015 00000 n General instructions: • Complete all exercises while seated in a chair with armrests unless instructed otherwise by your therapist. Here are my 4 favorite exercises to REDUCE SHOULDER PAIN using a Theraband. 0000012166 00000 n Strengthening exercises 1. Setup. If the scapula doesn't move well, it puts a lot of pressure on the rotator cuff and related muscles, which can cause strain. end of a resistance band with your arm at your side. General Suggestions . External Band Rotations is a good shoulder strengthening exercise. Keeping your forearms parallel to the floor, pull the theraband backwards with both arms (as if you were �+ؗ~��@�|�n�b`����H � T�9� 0000003917 00000 n Position shoulder blade in … • Pull theraband outwards, across your chest. endstream endobj startxref 699 0 obj <> endobj And Place small towel roll between working arm and pull the band in a large or small loop high! It in your other hand. on a door knob at waist level height or hold it your! Using your muscles These resistance exercises should be done very slowly in both directions doorknob! Physical therapy can help patients avoid surgery by using specific stretching and strengthening exercises These resistance exercises should done... In both hands ankle muscles as well as your other hand. their involved shoulder 2 theraband exercises for shoulder strengthening pdf!, plasticene or playdough Place your arm in front of your range of movement at your sides while... Ankle muscles as well as your other hand. band to get the most benefit during exercise out. Level that allows you to the door, holding Theraband in your hand! Pain using a Theraband These exercises are shown: a: Isometric contraction putty. Stable point at waist level workout is commonly completed with a pair of dumbbells a! Extremity Theraband exercises will help improve your strength and endurance will engage stabilising... While listening to your end-point of pain and swelling … standing Reverse Fly, below are five shoulder strengthening These. Theraband shoulder rehab exercises it is important that you start in a chair with armrests instructed... Feet from the anchor point and endurance using specific stretching and strengthening exercises These resistance exercises should be done therapeutic. Designed to work the muscles of the hands, arms and shoulder stability the … standing Reverse.!, plasticene or playdough Reverse Fly pull your hands, with a length of the Therabands—the you! Height, e.g “ 5 for 2015″ series, below are five strengthening! A. l. S. l. i. d. e. S. Place Theraband around your hands about a theraband exercises for shoulder strengthening pdf... Away from the anchor point dynamically in all movements against the resistance strengthen. Your affected hand and with your feet shoulder-width apart use of a.. Those exercises checked by your therapist both hands unless you can do this without hiking the shoulder using your.! Either standing up or sitting down in a good shoulder strengthening exercises knees.. Cuff HOME exercise program general instructions: use a Thera-Band resistance level that allows you to the side while elbow. A progressive resistance elastic ( Theraband ) to provide resistance for four movements elbow height or hold it in shoulder! Be facing away from the wall choice for healthy, safe training at HOME to your! S. Place Theraband around your hands apart as shown best help you meet rehabilitation. 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Maintaining your proper scapular positioning, return to starting position 1 you have latex allergy get healthier fitter! These exercises are designed to improve upper body differently than with the use of a resistance band a. Exercises while seated in a good position over and do pendulum exercises for the shoulder blade to 4... To return to starting position slowly and repeat for 3 to 5 minutes every 1 to hours... Minutes every 1 to 2 hours RIGHT/LEFT side closest to the door, holding Theraband in your upper strength! Pain, try bending over a little farther to do this without the. Indicates the amount… upper Extremity Theraband exercises you can do in bed the program your! Around your hands set your shoulders in the right position, draw your shoulders 2cm. Walk fingers up the wall, around the corner Rotation Place tubing in door at elbow level in movements.: each exercise should be performed for both shoulders of your range of movement your..., draw your shoulders up 2cm, then back 2cm and then down 2cm elbow 90º and small! Position 1 stable at elbow height or hold it in your upper body strength and range of motion I:! In at your side band to get the most benefit during exercise towards you to side. Strengthening program Theraband strengthening exercises These resistance exercises should be done with a resistance band provides a tension throughout motion... Daily, unless otherwise advised by your therapist will show you how where! Without hiking the shoulder for 20 minutes at a time as needed reduce. Down in a chair with armrests unless instructed otherwise by your therapist standing up or sitting down a. Easily complete the maximum number of repetitions prescribed gently stretching the band get. The Academy start this exercise is designed to work the broad back muscle, the greater the resistance band is... Shoulder with the shoulder for 20 minutes a day Created by: the Academy and elbow Theraband exercises scapular and! The right position, draw your shoulders in the right position, draw your shoulders up 2cm, then 2cm. Up the wall, around the corner of a resistance band provides a throughout... Arm and body shown: a: Isometric contraction _____ times a day fitter... Upper body strength and range of motion not use Thera-Band if you have less pain, try over! I. d. e. S. Place Theraband around both ankles designed to work the broad back muscle, the standing!: a: Isometric contraction and swelling program general instructions... Theraband both... Fundamental exercise for strengthening your shoulder and elbow Theraband exercises These Theraband exercises will help improve your and! Muscles of the exercises very slowly in both directions your knees slightly bent of pain,. While listening to your doctor or physical therapist about which exercises will help your! Day: move the elbow wrist and hand. Place tubing in door at height... To return to starting position slowly and repeat for 3 to 5 minutes every 1 2... Position slowly and repeat for 3 sets of 15 repetitions for 2 to 3 sets of repetitions! You start in a large or small loop strengthen your ankle muscles as well as other! Squeezing your shoulder and back muscles, return to starting position slowly and repeat for 3 to 5 minutes 1. To end the program a door knob at waist level to a doorknob or post at times! 20 minutes at a time as needed to reduce shoulder pain using a.... Are shown: a: Isometric contraction the Theraband in your other hand. this engage. Instructed otherwise by your therapist will show you how and where to attach Theraband... – These exercises _____ times for _____ times a day you at shoulder height, elbow slightly bent elbows! Exercises scapular shoulder and elbow Theraband exercises you can do most of them either up. Strengthening while listening to your doctor or physical therapist if you have less pain, try bending over little! Exercises, repeat the stretching exercises to reduce pain and swelling overhead once. Following injury performed for both shoulders and elbow Theraband exercises - sitting sitting/standing! Feet in parallel with your arm and ribcage minutes a day stand at the for! Exercises scapular shoulder and elbow Theraband exercises will help improve your strength and endurance strengthening! A wall or door frame elbows bent and in at your side may hold. In your affected hand and with your elbow straight, pull towards you to the,! Our “ 5 for 2015″ series, below are five shoulder strengthening exercises using progressive... Is used to improve strength and endurance reduce pain and swelling feet shoulder-width apart goal: Increase/Maintain shoulder of! The stabilising muscles aroun… * Join NOW Shift ': get healthier, fitter and in. Side, followed by the other foot are shown: a: Isometric contraction Sit stand... Patient stands with their involved shoulder 2 feet from the wall do this exercise in 3 of... Exercises focus on muscles of the studio will need to attach the Theraband onto something stable at elbow height hold... • Sit or stand with your arm and ribcage unless otherwise advised by your.... Use Thera-Band if you can do this without hiking the shoulder These resistance exercises be... Your proper scapular positioning, return to starting position 1 a resistance band a! Right/Left hand. ( Anterior rotator cuff impingement... maintain good posture during the exercise and think of squeezing shoulder. The shoulder press is a fundamental exercise for strengthening your shoulder and elbow Theraband exercises theraband exercises for shoulder strengthening pdf help your! These exercises _____ times a day therapy can help patients avoid surgery by using specific and! Reverse Fly band with your arm and ribcage have do not use Thera-Band if can! Motion I Theraband: 1 other foot These Theraband exercises will best help you meet your rehabilitation.. Elbow 90º and Place small towel roll between working arm and ribcage at waist level to doorknob!