Shoulder theraband exercise pdf

Strengthening exercises this handout illustrates some strengthening exercises for the shoulder. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. If your pain should persist for more than 3 or 4 days, consult your physician or therapist. Similar to your stretching program, the strengthening exercises should not cause significant pain. Background o the scapula is the base of support to shoulder joint and all movements of the upper extremity o poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as. These exercises are designed to improve strength and range of movement in your shoulder joint following injury. Chest press sit tall and wrap the band behind your back, coming underneath the. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders.

Please consult with your therapist for specific instructions before doing any of these exercises. Internal rotation place tubing in door at elbow level. The pain is caused by compression of thestructures within the shoulder as you raise your arm. This will increase the amount of movement at your shoulder. Shoulder theraband exercises g2 orthopedics richmond. As a result, the structures bursa, rotator cuff tendons,and ligaments become irritated and painful. To facilitate an upcoming site upgrade, we have temporarily shut down the online store and removed access to online accounts. They should be performed within your comfort zone unless otherwise instructed. Shoulder girdle exercises erbst orthosport physical therapy. Theraband shoulder strengthening information for patients. Place small towel roll between working arm and ribcage.

Pull in a downward motion across your body to the opposite side. After 72 hours, ice the shoulder after activity or exercise. Theraband elastic resistance has been proven to increase strength, mobility and function, as well as reduce joint pain1, 2, 3. If at any time you experience unusual pain or discomfort, stop immediately and consult with your physician. Put the band around a solid object, such as a bedpost, at about waist level. Scapular, shoulder and elbow theraband exercises these theraband exercises will help improve your strength and endurance. Using the bent arm, pull the theraband up to your shoulder by bending your elbow. Adjust the tension by tying the band in a large or small loop. Exercises for seniors theraband thera band strengthening exercises images e993 com exercises for seniors theraband gale academic onefile doent effects of periodic task. Work within a pain free range of motion at all times. This howto video presents an individual with spinal cord injury sci demonstrating tips and techniques for how to safely and properly do exercises for strengthening the rotator cuff, a muscle group that helps maintain shoulder stability, using a theraband exercise band. Shoulder theraband exercises select rehabilitation. Therabandtubing strengthening home exercise program. If pain, weakness, and stiffness in your shoulder see figure in appendix are related to problems with your rotator cuff, a doctor will usually first recommend nonsurgical treatment.

If you have any questions, please present them in the comments section below and we will provide you with an answer as soon as possible. To purchase products, please visit the where to buy page or contact customer service by clicking the contact us link for contact details. With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each. Keeping elbow at 90 degrees and arm slightly away from your side, side step away from the door without allowing your arm to change positions. Without moving your waist, move your arms to the left see figure 6. The top 10 theraband exercises for rotator cuffshoulder. We hope you enjoyed reading about these tips in theraband exercises for the elderly. The theraband and other resistance bands are a great affordable exercise equipment you can take with you anywhere. Start with your arm out to the side at shoulder level and parallel to the floor. Therabandtubing strengthening home exercise program 1. Seated theraband exercises for arms pdf elcho table. Strengthening exercises theraband strengthening for the shoulder these resistance exercises should be done very slowly in both directions. Be sure the resistance band or tubing is securely anchored to a sturdy object or attachment before using. Use an elastic stretch band of comfortable resistance.

Rotator cuff and shoulder rehabilitation exercises to ensure that this program is safe and effective for you, it should be performed under your doctors supervision. Grip the theraband in your affected hand and with your elbow straight, pull towards you to the end of your range of motion. The goal is to achieve a maximum amount of strengthening while listening to your endpoint of pain. Many of the exercises focus on muscles of the shoulders, chest and upper back. Grip the theraband in your affected hand beginning with your elbow straight at. Stand sideways to door with your involved arm toward the door. Theraband shoulder serratus dynamic hug exercise thera. Nonsurgical shoulder impingement rehabilitation protocol ramin r. How to do rotator cuff exercise using theraband national. View and download theraband 21900 instruction manual online.

Repeat this exercise in 3 sets of 10, 3 times per day. You should feel this exercise at your chest and shoulder equipment needed. The exercise should be felt in the shoulder blades to make the exercise harder, wrap the theraband tighter or choose a higher resistance band to make the exercise easier, unwrap the theraband a few times or choose a lower resistance band perform 10 on each side or until you feel fatigued. Hold the other end with your palm facing up, elbow slightly bent. Single arm shoulder extension with anchored resistance. What you can do painin your shoulder is often a symptom of shoulder impingement. With the theraband still tied to the doorknob and the door completely closed, turn your body so that your back is facing the door.

If you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance and repetitions. Shoulder external rotation with anchored resistance shoulder internal rotation with resistance. Shoulder workout using resistance bands 10 best exercises. Nonsurgical shoulder impingement rehabilitation protocol. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. Scapular stabilization university of california, san francisco. Gradually increase the number of repetitions building up to 1015 repetitions of each exercise 23 times week.

Shoulder theraband exercise handout start position end position shoulder flexion. With the theraband still tied to the doorknob and the door completely closed turn your body so you are now facing the door. Performing the exercises two to three days a week will. Chest pull sit or stand with your feet shoulder width apart. Rotator cuff and shoulder rehabilitation exercises. As you have less pain, try bending over a little farther to do this exercise. With your arms at shoulder height, clasp your hands together in front of you. This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. As with any exercise program, muscle soreness may be experienced over the first few days. Tie the theraband onto something stable at elbow height or hold it in your other hand. This exercise targets the serratus anterior muscle. R rest consider using a shoulder sling for the first 12 days if your shoulder is painful.

Theraband exercises for the elderly elder strength. Pull your arm across your body, bending your elbow if needed. Oct 01, 2015 in this video chris demonstrates three common theraband exercises for the shoulder back. Do this exercise for 5 minutes, 5 to 7 times each day even while your shoulder is still tender from an injury or surgery. Evidencebased exercise programs utilizing theraband bands and tubing rehabilitate injuries, improve the functional ability of older adults, improve athletic performance, and aid in treating many chronic diseases. Grasp band with your arm in front of you at shoulder height, elbow slightly bent 3. Use a theraband resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. Physiotherapy department theraband shoulder strengthening. For this exercise, you will need elastic exercise material, such as surgical tubing or theraband. The following shoulder theraband exercises work to strengthen the shoulder with active resistance.

Put your arms in front of your body with elbows slightly bent. Therabands are just large elastic latex bands, categorised according to resistancestrength, which can be used to isolate and work specific muscles. This is a single leg exercise doing exercise one leg at a time assume a seated position on the floor with one leg bent. Jan 26, 2019 we hope you enjoyed reading about these tips in theraband exercises for the elderly. Exercises you can do at home exercises are a very important part of treatment for a rotator cuff disorder. I ice you should rest from all activities that cause shoulder pain.

Keeping your elbow at your side, pull the band out to the side, rotating at your shoulder. Ive been picking up pain in my left shoulder for the past couple of weeks again, so ive just started doing a little theraband work, good old swimmers shoulder. If you have access to a fitness center, this exercise can also be performed on a weight machine. Be sure to keep your forearm parallel to the floor. Doing arm exercises with gentle movements will help prevent stiffness. Chest press sit tall and wrap the band behind your back, coming underneath the arms. Start with your elbow in at your side and your shoulder pulled backwards slightly. Keep the other leg straight for stability and support try to sit as upright as possible wrap the band around the ball of the bent leg foot and hold the ends of the band with each hand. If you have access to a fitness center, this exercise can also be. Oct 22, 2018 exercises for seniors theraband thera band strengthening exercises images e993 com exercises for seniors theraband gale academic onefile doent effects of periodic task. Pull out to the side while driving elbow back and pinching shoulder blade to midline 4.

Leading with your thumb, pull against the resistance band, lifting your arm straight in. Upper body theraband exercises created by jaclyn lopresto, otrl biceps hold one end of the theraband with your arm straight down at your side. Shoulder theraband exercises these theraband exercises will help improve your strength and endurance. Kavanagh, pac this protocol provides general guidelines for initial stage and progression of rehabilitation according to specified time frames, related tissue tolerance and directional preference of movement. Your therapist will show you how and where to attach the band to get the most benefit during exercise.