Eccentric Full Can https://youtu.be/YIllPT_1pDY While holding a weight or resistance band, bring your affected arm near shoulder height at 45 degrees from your body with a straight elbow and thumb pointing up. Your starting position should be pain free. Slowly lower your arm at a speed of 5 seconds per repetition. Perform 2-3 sets of [...]
Scapular Mobility https://youtu.be/vY90UK6ZEOg Protraction: Seated or standing, clasp your hands at shoulder level in front and push them towards the wall in front of you, allowing your shoulder blades to spread apart. Keep your elbows straight. Retraction: With elbows bent, squeeze the shoulder blades back and together. Elevation: With your arms relaxed on each side of your body, [...]
Shoulder Abduction (Standing) https://youtu.be/XCjTckpul2Q Biceps Strengthenng (Standing) https://youtu.be/n4meWitwBmU Alternative Shoulder Elevation (Sitting) https://youtu.be/kmmtCfoxy4U Pectoral Strengthening (Supine) https://youtu.be/EwcJcT-U1oo Shoulder Flexion (Supine) https://youtu.be/b2LtVHS1ISE
Multiple Scapular Motor Control Exercises https://youtu.be/QXWlU-i9lM0 Poor muscle control around the shoulder blades can increase pain and strain of the neck. There are three exercises that you can do for your shoulder blades and arms. The first exercise will relax and ease any tension in the muscles on top of your shoulders. It can give [...]
Postural Correction https://youtu.be/Zhpj__MUWhg Postural correction 1: Straighten up your spine out of any slumped position, gently bring your shoulder blades back and across towards the centre of your spine, and gently lift the base of your skull off the top of your neck. Hold the positions for 10 seconds. Repeating this postural correction throughout the day. [...]
Retraction Rotation Supine https://youtu.be/pr7O_3E-vQ8 Lie on your back and tuck your chin in by sliding your head upward. Slightly raise and turn your head toward the left while keeping your chin tucked in. Do 2 series of 10 repetitions on each side daily. Isometric Extension Strengthening with Rubber Band (Sitting) https://youtu.be/HHBleDO0lhU In a sitting [...]
Neck Motor Control https://youtu.be/gIoBiQ52xSw Lie on your back with your knees bent without a pillow under your head and neck. If this is not comfortable, place a small, folded towel under your head for support. Start by looking up at a point on the ceiling, then, with your eyes, look at a spot on the [...]
Neck Rotation Sitting https://youtu.be/TWE4jZXtFcY In a sitting posture, chin tucked in, turn your head to the left and then to the right, ensuring that your neck doesn’t move forward. Completing this movement should take 2-3 seconds. Repeat 10 times. Neck Extension Sitting https://youtu.be/dMvZaKmEyHk In a sitting posture, chin tucked in, slightly move your head [...]
Introduction to Yoga https://youtu.be/nMUIcYaq-S0 Downward Dog https://youtu.be/yyGJd2rgE7U Warrior 2 https://youtu.be/hAY_NXOxzkk Cobra https://youtu.be/qp1jcVFbXuE Pyramid Pose https://youtu.be/MH9LNAYWmeE Savasana https://youtu.be/Ri-pZsEsNRU
https://youtu.be/dlbDHMX0P9A Quadriceps Stretch Stand close to a wall and place your right hand on the wall for support. Standing straight, grasp the top of your left foot with your left hand. Pull your heel towards your buttock and hold for 15-30 seconds. https://youtu.be/Xb5gHdYtHnk Figure 4 Stretch Seated: Place your left ankle onto your right [...]