Masseter and buccinators: inner ear pain Bicipital tendonitis: often wrongly called rotator cuff syndrome, arm straight and raised to side with palm up causes shoulder pain Meralgia paresthetica: adductor magnus, especially against bone Fingers: Spread and fan fingers while moving wrist in circular motion Grip, then extend fingers one at a time, then extend one at a time Fingers extended and together, spread fifth, return, fourth, return, third, return, second, return Wrists, with fingers gripped, then spread: Palms inward, then down, then up: adduct, abduct, adduct, abduct, etc. Pectoralis major and triceps: Wall pushups with elbows straight out from shoulders and elbows bent to 90o, then 45o down, then straight down, bend till forehead touches wall, extend fully, bend, extend, etc.: the further feet are away from the wall, the more difficult Shoulder adductors, arms straight and bent 90o: Resist light lateral motion, then press medial lightly, repeat Subscapularis: Arm at 90o bent into abdomen, opposite hand putting pressure against front of wrist, rotating arm externally while abducting, then resist against light pressure in opposite direction, repeat Dumbbell exercises for shoulders: Shoulders: Triceps, deltoids, biceps, rotator cuff palms forward, thighs to top of head-MEDIAL BICEPS HEAD curls palms outward, thighs to top of head-LATERAL BICEPS HEAD palms down, wrist and elbow slightly bent, thigh to level with top of head-DELTOIDS elbows touching side, hands up and palms forward, push straight up and down-DELTOIDS AND TRICEPS together, wrist and elbow slightly bent, thigh directly to sides to level with top of palms together, pull up to sides with elbow at 90o and hand in vertical position-INFRASPINATUS palms together, pull up directly over and behind head-DELTOIDS palms together, pull elbows directly to sides with elbows at 90o-DELTOIDS
Masseter and buccinators: inner ear pain Bicipital tendonitis: often wrongly called rotator cuff syndrome, arm straight and raised to side with palm up causes shoulder pain Meralgia paresthetica: adductor magnus, especially against bone Fingers: Spread and fan fingers while moving wrist in circular motion Grip, then extend fingers one at a time, then extend one at a time Fingers extended and together, spread fifth, return, fourth, return, third, return, second, return Wrists, with fingers gripped, then spread: Palms inward, then down, then up: adduct, abduct, adduct, abduct, etc. Pectoralis major and triceps: Wall pushups with elbows straight out from shoulders and elbows bent to 90o, then 45o down, then straight down, bend till forehead touches wall, extend fully, bend, extend, etc.: the further feet are away from the wall, the more difficult Shoulder adductors, arms straight and bent 90o: Resist light lateral motion, then press medial lightly, repeat Subscapularis: Arm at 90o bent into abdomen, opposite hand putting pressure against front of wrist, rotating arm externally while abducting, then resist against light pressure in opposite direction, repeat Dumbbell exercises for shoulders: Shoulders: Triceps, deltoids, biceps, rotator cuff palms forward, thighs to top of head-MEDIAL BICEPS HEAD curls palms outward, thighs to top of head-LATERAL BICEPS HEAD palms down, wrist and elbow slightly bent, thigh to level with top of head-DELTOIDS elbows touching side, hands up and palms forward, push straight up and down-DELTOIDS AND TRICEPS together, wrist and elbow slightly bent, thigh directly to sides to level with top of palms together, pull up to sides with elbow at 90o and hand in vertical position-INFRASPINATUS palms together, pull up directly over and behind head-DELTOIDS palms together, pull elbows directly to sides with elbows at 90o-DELTOIDS