Progress to 3 sets of 15 repetitions at each weight increment, with the maximum weight approximately 5 to 7 pounds. As the exercise becomes easier to perform, add 2 to 3 pounds of weight, but do fewer repetitions. Main muscles worked: Middle and posterior deltoid, supraspinatus, middle trapeziusĮquipment needed: Begin with a light enough weight to allow 3 to 4 sets of 20 repetitions without pain. Tip: Make sure your elbow stays in line with your shoulder. Slowly return to the start position and repeat.Keeping your shoulder and elbow level, slowly raise your hand until it is in line with your head.Stand holding the band with your elbow bent 90° and raised to shoulder-height, as shown in the start position.Attach the loop to a doorknob or other stable object. Make a 3-foot-long loop with the elastic band and tie the ends together.
#Passive range of motion shoulder how to
A fitness assistant at your gym can instruct you on how to use the machines safely. If you have access to a fitness center, this exercise can also be performed on a weight machine. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. You should feel this exercise at the back of your shoulder and into your upper backĮquipment needed: Use an elastic stretch band of comfortable resistance. Main muscles worked: Infraspinatus and teres minor Performing the exercises 2 to 3 days a week will maintain strength and range of motion in your shoulders. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Infraspinatus (supporting the shoulder joint).Supraspinatus (supporting the shoulder joint).Teres muscles (supporting the shoulder joint).Deltoids (front, back and over the shoulder).Target Muscles: The muscle groups targeted in this conditioning program include: Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Keeping these muscles strong can relieve shoulder pain and prevent further injury.įlexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Strength: Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. This is a general conditioning program that provides a wide range of exercises. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Rotator Cuff and Shoulder Rehabilitation ExercisesĪfter an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
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