Orthopaedics

Shoulder Exercises

Circular Pendulum
Circular Pendulum

Bend forward 90 degrees at your waist, using a table for support. Rock your body in a circular pattern to move your arm clockwise 10 times. Next, do the same motion counter-clockwise 10 times.

 

Supported Shoulder Rotation
Supported Shoulder Rotation

Keep your elbow in place and your shoulder blades down and together. Slide your forearm back and forth, repeating 10 times.

 

Isometric Shoulder Internal Rotation
Isometric Shoulder Internal Rotation

Stand in a corner or in a door frame. Place the injured arm against the wall around the corner, bending your elbow 90 degrees. Push your arm into the wall. Hold for 5 seconds, then relax. Repeat 10 times.

 

Isometric Shoulder External Rotation
Isometric Shoulder External Rotation

Stand with the injured side of your body against a wall. Bend your elbow 90 degrees. Push your arm into the wall. Hold for 5 seconds, then relax. Repeat 10 times.

 

Isometric Shoulder Extension
Isometric Shoulder Extension

Stand with your back against the wall and your arms straight at your sides. Keeping your elbows straight, push your arms back into the wall. Hold for 5 seconds, then relax. Repeat 10 times.

 

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