Stretching

Stretching

Stretching Exercises

Remember, stretches should be held for 5 to 10 seconds and repeated 5 to 10 times each. Stretching should be performed before and after exercises and may be done additionally during the day as needed. See pictures below descriptions.

Horizontal adduction: Grasp elbow of involved hand with opposite hand and gently pull involved arm across front of chest just below chin.

Triceps Stretch: With elbow of involved arm bent and raised, grasp elbow and gently pull involved arm down behind head with uninvolved hand.

Biceps/Chest Stretch: Standing grasp door frame with both arms at shoulder level. Slowly lean away from door stretching chest and shoulder muscles.

External Rotation: While standing with shoulder abducted to 90 degrees and elbow flexed to 90 degrees and hand facing up, place a broomstick behind upper left arm and grasp upper bar with involved hand. Grasp lower portion of stick with uninvolved hand and slowly pull forward, forcing involved arm back and down.

Internal Rotation: While standing with shoulder abducted to 90 degrees and elbow flexed to 90 degrees and hand facing down, place a broomstick behind upper left arm and grasp lower bar with involved hand. Grasp upper portion of stick with uninvolved hand and slowly pull forward, forcing involved arm forward and down.

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The above strengthening and flexibility exercises may increase the pain in the shoulder for the first 7 to 10 days. Do not decide if the exercises are working or not until a 4 to 6 week cycle has been completed. The average healing time for this injury is 4 to 12 weeks. Please be patient and compliant with the rehabilitation in order to correctly resolve the injury.

Continue to Strengthening Exercises

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 06/04/2006 12:01:52 PM