Click on the following links to view a photo and a description of your exercise program.

Shoulder Exercises

Home Exercises for Shoulder Stretching and Strengthening
Consult your physical therapist before attempting these exercises. 

Resisted Shoulder Internal Rotation

Keep your elbow next to your side. Pull hand across your body against the resistance of the theratubing (provided by your therapist). Be sure to keep your elbow at your side.This picture shows the ending position of this exercise. Repeat 30 times.

Resisted Shoulder Flexion

Facing away from the door where you have the theratubing anchored, pull the tubing forward and upward to shoulder height. Keep your elbow straight. The starting position of this exercise is with your hand down by your side at your hip. The ending position is with your hand at shoulder height. Repeat 30 times.

Resisted Shoulder Extension

Beginning position is with your hand slightly in front of your body. You are facing the door where you have the theratubing anchored. You pull the theratubing backward against resistance. Pull back behind you as far as you can.  Repeat 30 times.

Resisted Shoulder Abduction

You are facing perpendicular to the door where the theratubing is anchored. You begin with your hand down by your side. You then lift your hand upward and away from your body until your hand is level with your shoulder. Repeat 30 times.

Resisted Shoulder External Rotation

You begin by being perpendicular to the door. Keep your elbow tucked against your body. Rotate you hand away from your body. The picture shows the ending position. Repeat 30 times.

Corner Stretch

Stand in a corner and place your forearms on the walls as shown. Your elbows should be shoulder height. Place your feet about 2.5 feet from the corner and then lean forward until you feel a stretch in your upper chest muscles. Hold this position for 30 seconds.

Wall Stretch

Begin by putting your hand on the wall and then use your fingers to "walk up the wall." The picture shows the ending position.  Hold for 30 seconds.

Posterior Capsule Stretch

Reach across your body with the arm you want to stretch.  Using the other hand, grab the elbow and pull arm even further as shown in the picture. Hold for 30 seconds.

Wand Raises for Shoulder Flexion

Using a wand (broom handle) lift both arms over your head as far as you can. Keep your elbows straight. You are using your "good arm" to help raise your injured arm. Hold for 3 seconds. Repeat 30 times.

Wand Raises For Shoulder Abduction

Using a wand (broom handle) use your "good arm" to push your injured arm up and out to the side as shown in the picture. Hold position 3 seconds. Repeat 30 times.

Wand Exercise for Shoulder External Rotation

Using a wand (broom handle) use your "good arm" to rotate your injured arm outward. Keep the elbow of your injured arm next to your side. Hold position for 3 seconds. Repeat 30 times.

Pendulum Exercises

Bend forward and use your good arm to support your upper body weight. Let your injured arm dangle down, relaxed.  Begin making small circles with your arm. Increase the size of the circles as your shoulder relaxes and hurts less. Move your hand clockwise 30 times and then counter clockwise 30 times.

Shoulder Stretch Using Table

Place your injured arm on the table while you are sitting in a chair. Slide back ward in the chair and slide your arm forward on the table until you are in the position shown. Bend forward until you feel a good stretch. Hold for 30 seconds.

Standing Mid Rows

Stand facing the door where you have the theratubing anchored. Grab the loops with your hands. Pull the loops straight back toward your mid section until your hands almost touch your torso. Pinch your shoulder blades together on your back as you pull back on the tubing. Repeat 30 times.

Standing Low Rows

Stand facing the door where you have the theratubing anchored. Grab the loops with your hands. Pull the loops up toward your stomach until your hands touch your stomach as shown. Pinch your shoulder blades together on your back as you pull up. Repeat 30 times.

Standing Upper Rows

Stand facing the door where you have the theratubing anchored. Grab both loops with your hands.  Pull the loops downward toward your chest until your hands touch your chest as shown. Pinch your shoulder blades together on your back as you pull downward. Repeat 30 times.

Wall Push Ups

Stand facing the wall. Place your hands at shoulder level on the wall as shown. Lean into the wall until your nose almost touches the wall. Push yourself away from the wall by extending your elbows.  Repeat 30 times.

About Physical Therapy
Physical therapy is a health care profession that provides numerous benefits for those with limited mobility and impaired functioning capacities. Learn more
Treatments
Caldwell Physical Therapy will use the latest methods and technologies to speed you down the path to recovery. Learn more about the treatments we use.
Our Location
On the West Valley Medical Center campus in the Caldwell Medical Arts Building.

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