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If your shoulder has been irritating you for a while, there is a good chance there is some weakness. Check out these 4 single arm exercises to get you started! A band is required, which can be affixed to a door knob. If you need a band, let me know and we can make it happen! 1. External Rotation; 10-15 x 3 sets.  Start with your elbow bent at 90 degrees with it tight by your side and forearm against your stomach. Pull the band away from your body, maintaining the same elbow position. Keep a strong, straight wrist and control the forearm back to the starting position. 2. Internal Rotation; 10-15 x 3 Sets  Internal rotation is just the opposite as external rotation...This time the band is going to be pulled towards your body. Remember to not bend your wrist and keep the elbow tight against your body. 3. Single Arm Row; 10-15 x 3 sets  Start with your arm straight and shoulder blade protracted away from your body. Keeping the forearm parallel to the ground, pull the band back, initiating the movement with your shoulder blade. THIS IS NOT A BICEPS WORKOUT! 4. Single Arm Band Punch; 10-15 x 3 sets  Start with your forearm parallel to the ground and shoulder blade retracted against your spine. Push the band straight out, reaching forward and protracting your shoulder blade away from your spine..NO ROTATING THE BODY! We hope these exercises help to build strength in your shoulder and possibly help reduce pain in the shoulder (and can even help in some cases with neck and elbow pain!).
Have a great week!. -Dominick dominick@sanramonvalleypt.com
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Flies, press, band work, push ups...All are great shoulder stability exercises. But if you are looking for a new exercise that gets your middle and lower trap firing, try the horizontal abduction with press. It is a 5 step exercise that should be held at each step for 2-3 seconds. Try 3 sets of 10. There should be no pain....only fatigue. Horizontal Abduction with Press - 5 step exercise
Sufficient shoulder mobility is important to minimize injury to the shoulder (obviously), but also the neck, spine, and entire arm. We are constantly checking the 2 below motions on patients who come to with any issue from the waist up; anything ranging from headaches to carpal tunnel.
If you notice one side is limited and/or painful compared to the other side, give us a call and see how we may be able to help. Check out this great 5 minute video on various shoulder mobility exercises. It was created by Dan Pope, a physical therapist who has many great posts (@ www.fitnesspainfree.com). I figure a guy that looks like Aaron Rodgers and has a better body than me is better suited to make a YouTube video for this sort of thing. Check it out! |
AuthorThe therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you! Check out their bios for more specific information. Archives
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San Ramon Valley Physical Therapy proudly serves the Alamo, Danville, San Ramon, Dublin, Pleasanton areas, along the 680 corridor.
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