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Total Body Flexibility and Strengthening Exercises. These exercises should help keep all of your major joints flexible and strong. Do these exercises slowly and smoothly. Do not hold your breath during the exercise, as it may cause your blood pressure to rise.
The following sets of exercises are designed to strengthen the outer muscle of your shoulder (deltoid muscle). Improving your deltoid strength is the key to achieving improved strength and function of your shoulder. Key Points: • Sets of 10 • 3-5 times each day. • Stop exercises if your pain increases or you do not feel well.
Exercises for a Frozen Shoulder (Adhesive Capsulitis) Chest Stretch in Doorway • Stand next to a wall with your injured arm stretched out directly to your side and your palm flat against the wall. • Turn your body away from your arm until you feel a comfortable stretch across your chest. Hold the stretch for _____ seconds.
The following exercises are designed to increase the strength of your anterior deltoid muscle. It is important that you feel comfortable doing these exercises. There is recent evidence to show that the deltoid muscle (a muscle on the outside of your arm) may be re-educated to compensate for the torn rotator cuff.
Seated Arm Exercises. Instructions: Do these 4 exercises for 30 seconds each, followed by 30 seconds of active rest (gray box). Repeat this up to 4 rounds. How often: Changes: Exercises 1 to 4: 1. Overhead Press. 3. Chair Press Ups. 2. Palm Up Over-Unders. Active Rest: Bicep Curls. 4. Seated Arm Jacks. Alternating Palm Up Palm Down.
The following exercises should be done three to five times a day to strengthen your deltoid muscle. It will reduce your pain and improve both the range of movement and your arm function. These exercises must be done for at least 12 weeks and must always be performed starting lying down to begin with.
Doing arm exercises with gentle movements will help prevent stiffness. It will also help you move better and get back your strength and endurance. The arm exercises below will help you work on a range of muscle groups. If you have weakness in 1 arm, you can change the exercises as described in the instructions.
