Rehab Exercises

Precautions: This is a guide for our patient.
Do not perform without advice of our practitioner to avoid injuring yourself.

Do as tolerate, don't overdo.

Not necessary to finish all. Depends on your condition.

SHOULDER exercises

This following exercises are advised for patient with SEVERE shoulder pain.

Pendulum Swing (Circle)

Bend forward a little and let your injured arm hang straight down.
This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
Using the momentum from your hips and legs, guide the slightly swinging arm in circles that start small and gradually grow larger each day as pain allows.
Do this exercise for 5 minutes.
5 reps daily.

Pendulum Swing (Straight)

Bend forward a little and let your injured arm hang straight down.
This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
Using the momentum from your hips and legs, guide the slightly swinging arm back and forth like a pendulum.
Do this exercise for 5 minutes
5 reps daily.

Finger walk (Front)

Facing the wall. Using the hand of the affected arm, touch the wall just above waist level with the index and middle fingers.
The elbow should be bent, making a “v” with the arm.
“Walk” the fingers up the wall, until the arm is raised as high as it can comfortably reach.
Hold the stretch for 15 to 20 seconds.

Finger walk (Sides)

Standing side by side to the wall. Using the hand of the affected arm, touch the wall just above waist level with the index and middle fingers.
The elbow should be bent, making a “v” with the arm.
“Walk” the fingers up the wall, until the arm is raised as high as it can comfortably reach.
Hold the stretch for 15 to 20 seconds.

Shoulder Roll (10 reps)

Both Shoulder Roll (10 reps)

Cross-the-body stretch

This following exercises are advised for patient with MILD shoulder pain.

Wall Stretch

Place your forearm on the wall, with your elbow horizontal to your shoulder.
Take one step forward, while keeping your hand and arm firmly planted against the wall.
Hold for 15 - 30 seconds.
Repeat 2 - 3 times per side.

Shoulder stretch with towel

Grasp a rolled-up towel firmly with both hands, as shown.
Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
Hold for about 30 seconds.
Switch hands and repeat.