fi Place the Theraband around your forearms. Pull out to the side while driving elbow back and pinching shoulder blade to midline 4. You will need to attach the theraband to a stable point at waist height, e.g. 0 Note: each exercise should be performed for both shoulders. You can do most of them either standing up or sitting down, but it is important your shoulder is in a good position. By: Jason Aberdeene . Take a 6-8 inch step to the side, followed by the other foot. Talk to your doctor or physical therapist if you have Make sure you are sitting/standing upright, not slouched forwards. 4. Goal. • Do only those exercises checked by your therapist. 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. 0000010726 00000 n With each of these theraband shoulder rehab exercises it is important that you start in a good position. Repeat this exercise in 3 sets of 10, 3 times per day. Attach your band waist-high on a sturdy object 2. Frequency: 5 times. Sit or stand as shown. The elbow is placed next to Leading with your thumb, pull against the resistance band, lifting your arm straight in %PDF-1.5 %���� Scapular, Shoulder and Elbow Theraband Exercises These Theraband Exercises will help improve your strength and endurance. Free 21 Day Body Kick Start! Theraputty exercises – these exercises could be done with therapeutic putty, plasticene or playdough. (You may also hold one end of the band in each hand.) Theraband Shoulder Rehab Exercises. Keep body in a straight line. 3. directions. Grasp band with your arm in front of you at shoulder height, elbow slightly bent 3. 0000003014 00000 n SHOULDER THERABAND EXERCISES These Theraband Exercises will help improve your strength and endurance. 0000029313 00000 n 0000033643 00000 n Chest Pull • Sit or stand with your feet shoulder-width apart. Core Theraband Exercises LIVESTRONG COM. Sit or stand as shown. 0000001584 00000 n 0000010263 00000 n 0000038011 00000 n Strength develops dynamically in all movements against the resistance of the Therabands—the more you stretch it, the greater the resistance. Lean over and do pendulum exercises for 3 to 5 minutes every 1 to 2 hours. %%EOF Put your arms in front of your body with elbows slightly bent. Keeping your forearms parallel to the floor, pull the theraband backwards with both arms (as if you were 0000023262 00000 n Stand sideways to door with your involved arm toward the door. • Pull theraband outwards, across your chest. 0000003824 00000 n Patient lies on their side. External Band Rotations is a good shoulder strengthening exercise. In many cases, other non-surgical treatments like physical therapy can help patients avoid surgery by using specific stretching and strengthening exercises. • Pull theraband outwards, across your chest. ... › shoulder impingement exercises pdf › rotator cuff impingement ... maintain good posture during the exercise. Slowly walk fingers up the wall as high as possible . 4. Step 1 Step 1. Shoulder Strengthening Program Theraband Strengthening for the shoulder These resistance exercises should be done very slowly in both directions. This resistance band exercise is designed to strengthen your shoulder and back muscles. Hold and slowly return. External Rotation Attach the theraband at waist level to a doorknob or post. Theraband strengthening Using a progressive resistance elastic (Theraband) to provide resistance for four movements. Theraband rotator cuff exercises pdf. 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). • Loop theraband around each palm. Grip the theraband in your affected hand and with your elbow straight, pull towards you to the end of your range of motion. 0000004396 00000 n Put your arms in front of your body with elbows slightly bent. 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. Use the arm next to … 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. Repeat in the opposite direction. 0000019349 00000 n Bend elbow 90º and place small towel roll between arm and body. Complete 1 set without relaxing. 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. �S����� Z��I�Am���� �:����9�'x(찓�c8����ؠ�qdQ��~ v�3�Y��n�8Xb�gh;j�@���h�� 0000033682 00000 n Theraband Strengthening Exercises massgeneral org. 0000087241 00000 n In addition to working out the muscles in your shoulder region, the reverse fly … 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. Start this exercise by sitting down in a chair with your back straight and knees bent. Repeat each one 20 times, 3 times daily, unless otherwise advised by your physiotherapist. 0000008906 00000 n 0000009085 00000 n Instructions: Use a Thera-Band resistance level that allows you to complete between 10 and 15 repetitions for 2 to 3 sets. 0000001118 00000 n 0000016190 00000 n Keep your feet in parallel with your knees slightly bent. These exercises work on strengthening the muscles of the hands, arms and shoulder stability. Chest Pull • Sit or stand with your feet shoulder- width apart. Standing Reverse Fly. • Hold for 3 seconds. • Hold for 3 seconds. Do only those exercises checked by your therapist. DO NOT use Thera-Band if you have latex allergy. Elastic resistance exercises for the shoulder Created By: The Academy. ... Resistance Shoulder Exercise. Shoulder strengthening exercises using a Theraband These exercises are designed to work the muscles around the shoulder with the use of a theraband. Rotator Cuff Strengthening Exercises 11 Shoulder Stretches 13 Shoulder Stabilization Exercises 14 Acknowledgements 16. General Suggestions . Repeat 10 times both directions . If you can do this without hiking the shoulder blade, do 10 repetitions fully overhead. • Sit or stand with your feet shoulder- width apart. 0000005949 00000 n 5. Your therapist will advise you on appropriate exercises. trailer *https://vanessabhealth.com/FREE '21 Day Body Shift' : Get healthier, fitter and balanced in only 20 minutes a day. Do 10 repetitions to 90 degrees. *Join the Free '21 Day Body Shift' NOW! B. ENING EXERCISES: L. a. t. e. r. a. l. S. l. i. d. e. s. Place theraband around both ankles. 2. Get Free Theraband Rotator Cuff Exercises Pdf now and use Theraband Rotator Cuff Exercises Pdf immediately to get % off or $ off or free shipping. 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