theraband exercises for shoulder impingement pdf
Exercises for Impingement. Keep your arms straight.
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Securely step on one end of the theraband.
. While keeping the elbow straight pull the arm toward the rear until the arm is by your side. Stand with the theraband attached in front of you. However it is critical that you undertake the exercises using theraband at home at least twice per day.
Place one arm across the front and pull it in tight with the other. Place small towel roll at base of skull Gently tuck chin until a stretch is felt Hold uninvolved arm over shoulder with towel as shown Grasp towel with involved arm Slowly pull upward with uninvolved arm until a gentle stretch is felt. Grasp tubing and rotate it in toward your opposite hip.
Hold and slowly return. Elbow is bent with your palm downward. Keep your arm straight down to your side and shrug your shoulder upward.
Improve capsular and shoulder mobility. Pull downs behind-the-neck wide-grip Behind-the-neck shoulder press Wide-grip bench press Standing lateral deltoid raises Triceps press overhead Chest fly exercises Precautions for Specific Exercises Pull downs. Return to starting position.
The athlete should feel a gentle stretch at the back of the shoulder. 39 patients with shoulder impingement completed a 6-week exercise program that included once a week physical therapy visits and a daily home program. Fasten the Theraband to the bottom of a table or chair or under your foot.
Straight Arm Raise Start Position Hold band with one hand at center of waist. Scaption elevationStand with your arms at your side and thumbsfacing outward. Theraband exercises for shoulder impingement pdf.
Stand with arms at side Squeeze both shoulder blades together Relax and repeat. Loop CLX around hand with the elbow at 90 degrees. Stay alert for injuries.
Hold and slowly return. Hold for 3 seconds. The program consisted of Thera-Band resisted strengthening exercises stretching and postural exercises.
4 -Complete 10-15 repetitions x 3 sets per day. Slowly return to starting position. Move FlexBarside to side while maintaining the position.
4 - Pull this band from in front to behind you. Position shoulder blade in proper position. If the theraband is so difficult that you can only.
Bend your elbow up toward your shoulder. Strengthening of the rotator cuff and scapular muscles stretching and postural exercises are all an important part of your recovery. Hold theraband at waist level.
Grasp the band with your arm straight in front of you. Theraband external rotation at 90º. I recommend 3 sets of 15 repetitions of each exercise.
Step 7 Step 8 1 -Using a TheraBand you need to make sure you completely upright and straight. Posterior back shoulder stretch. The athlete should feel a gentle stretch in the back of the shoulder but not pain.
Increase periscapular and shoulder strength and endurance. Keep your elbow flexed at 90 and lift your shoulder to 60 abduction. 2 - Turn your hand so your thumb faces towards you and your hand is now in front of you.
Again hold the position for 20 to 30 seconds and repeat 3 times. A loss of strength range of motion and use is common with this condition but it can be regained. It is very common to have a tight shoulder joint around the back by your shoulder blade.
Strengthening exercises should be performed 3 times a week. The following weight training exercises should always be avoided to help prevent injury to the shoulder. Education of patient regarding head and shoulder posture.
Shoulder Impingement Syndrome Exercise Program Rehabilitation of the shoulder may take an extended period of time. Lift your arm forward to 60 of flexion simultaneously extending your elbow and flexing your shoulder. Move your shoulder back while your arm stays straight.
Apply tension to the CLX. O Grasp the Theraband with your arm at shoulder level and out to your side. Use other hand to hold the band out in front keeping elbow straight.
3 -Rotate turning the arm out keeping upright and straight. Hold slowly return. Keep our elbows bent 90 and pinch your shoulder blades together.
SETS_________ REPS_________ Exercise 3 Ñ Resisted External Rotation w FlexBar. Squeeze your shoulder blades together. We are performing these exercises before a superior body workout to make sure our joints are loose and our shoulder mobility is.
O Bring your arm down and across your body to the opposite side. Straight Arm Pulls Start Position Hold band with both hands about shoulder width apart. Secure TheraBandCLX and Door Anchor in door.
Keep thumb up and wrist stable. Slowly return to starting position. Thera-Band Shoulder Scapular Retraction at 0 Instructions.
Progress to sets repetitions timesday. 2 -Your thumb pointing towards the ceiling elbow always touching your side. The rotator cuff is a series of four muscles that surround the ball of the shoulder humeral head.
Exercise 4 Ñ Bilateral Shoulder Extension Description. Fasten the Theraband to a doorknob and face the door. Raise your arms forward and slightly to the side.
4 - Pull this band from in front to behind you. Stretch your arms forward and back in the horizontal plane slowly moving only the shoulders. There are three exercises to perform.
Theraband exercises for shoulder impingement pdf. Elbow Extension Sit in a chair without arm rests. Grasp the band between your hands with slight tension.
Elbow Flexion Sit in a chair. Stop the movement when your arm reaches shoulder level or when you are just shy of feeling pain. Stand with the arm flexed forward at shoulder height with the elbow straight.
Let your arm move in a circle first clockwise then. End Position Stretch the band apart keeping your arms straight. Improve capsular and shoulder mobility.
Grip the theraband in your affected hand and with your elbow straight pull towards you to the end of your range of motion. Shoulder Impingement Exercises Theraband Push Ups Position 1 Position 2 Hold a loop of theraband around both hands with thumbs pointing up to the ceiling Position 1. Place rolled towel under arm.
ROM and stretching exercises should be performed daily. Perform sets repetitions timesday. Impingement syndrome is characterized by pain in the shoulder due to inflammation of the tendons of the rotator cuff or the bursa subacromial bursa that sits between the rotator cuff and the roof of the shoulder acromion.
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