not allow your elbow to move away from your side. Internal rotators- Stand with inside of your reps hold hand of the affected arm held against a wall. Attempt to move the affected inwards. Do not allow your elbow to move away from your side. Stand while bending from hips with one arm supported on a table. Keep times or mins affected arm freely hanging. Shake it front and back and then in and out freely like a pendulum. Lie down on your stomach & lift your shoulder backwards. Now lift your reps hold up maintaining the shoulders. Head should be supported all the time. in front of mirror. Take your shoulders backwards. Don’t lift reps hold shoulders up. Hands should be by the side of body. Stand in front of mirror take your shoulder backwards & bend your hand reps hold through elbow. Now rotate your hand outwards & inwards stretching the theraband. Stand in the corner of room. Spread your arms on the walls & try to push reps hold your chest into the corner. You should feel stretch over your chest. Hold stick as shown in figure in both hands. Take your hands upwards, both times from front and sides till the point of pain without bending from elbow. Come down.
not allow your elbow to move away from your side. reps hold Internal rotators- Stand with inside of your hand of the affected arm held against a wall. Attempt to move the affected inwards. Do not allow your elbow to move away from your side. times or mins Stand while bending from hips with one arm supported on a table. Keep affected arm freely hanging. Shake it front and back and then in and out freely like a pendulum. reps hold Lie down on your stomach & lift your shoulder backwards. Now lift your up maintaining the shoulders. Head should be supported all the time. reps hold in front of mirror. Take your shoulders backwards. Don’t lift shoulders up. Hands should be by the side of body. reps hold Stand in front of mirror take your shoulder backwards & bend your hand through elbow. Now rotate your hand outwards & inwards stretching the theraband. reps hold Stand in the corner of room. Spread your arms on the walls & try to push your chest into the corner. You should feel stretch over your chest. times Hold stick as shown in figure in both hands. Take your hands upwards, both from front and sides till the point of pain without bending from elbow. Come down.
shoulder-exercises-booklet1.docx