https://youtu.be/gRkooK0KGSc Internal Rotation: Place your opposite hand against the inside of the affected hand. Push with the palm of the affected hand as if you want to move it towards your belly. Hold for 5-10 seconds. External Rotation: Place your opposite hand on the outside of the affected hand. Push with your affectedhand as if you want [...]
Subscapularis Pull https://youtu.be/XTIWg0XY3Qo Anchor a resistance band beside your affected arm. Hold the resistance band with your affected arm outstretched to your side. Pull the band towards your back rotating your shoulder, as if want to touch your thumb to the opposite shoulder blade. Go back to the starting position slowly. Do 2-3 setsof 10 [...]
Towel Assisted Stretch https://youtu.be/1ZUApGWY4P0 While standing, use your unaffected arm to drape a long towel over your shoulder and down your back. Your unaffected arm should be behind your head and your affected arm should reach behind your back and grip the lower end of the towel. Gently pull the towel up and allow your [...]
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 [...]