Rotator Cuff Strengthening Program Flipbook PDF

Title: Microsoft Word - 3C25A1F0-21AF-35FC.doc Author: www Created Date: 12/23/2001 9:21:18 AM

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Rotator Cuff Strengthening Program

RAISE THE ARM UP IN THE PLANE OF THE SHOULDER BLADES (NOT DIRECTLY OUT TO THE SIDE) WITH THE THUMB POINTING UP. IF PERFORMING THE EXERCISE IN SITTING, IT IS BEST TO DO IT IN A CHAIR WITHOUT ARMS. Repeat:

10 times

Sets:

2

Hold Time:

5 secs

Resistance/Time:

2-3lbs.1-2kgs

Sessions:

2 /day

BEND AT THE TRUNK AND SUPPORT YOURSELF WITH THE UNINVOLVED HAND. LOWER YOUR ARM TOWARD THE FLOOR AND THEN PULL YOUR ARM UP AS IF YOUR WERE PERFORMING A SAWING MOVEMENT. Repeat:

10 times

Sets:

2

Hold Time:

5 secs

Resistance/Time:

5-8 lbs. 2-4 kgs

Sessions:

2 /day

Copyright © 2003, PTClinic.com. All rights reserved.

STAND AT ARMS LENGTH AWAY FROM THE WALL. LEAN INTO THE WALL AND THEN PRESS AWAY AS ILLUSTRATED. Repeat:

10 times

Hold Time:

5 secs

Sessions:

2 /day

Sets:

2-3

LYING ON YOUR STOMACH WITH YOUR ARM HANGING OFF THE BED RAISE YOUR ARM UP (STRAIGHT OUT TO THE SIDE) AS ILLUSTRATED. Repeat:

10 times

Sets:

2-3

Hold Time:

5 secs

Resistance/Time:

1-2 lbs, 1-2 kgs.

Sessions:

2 /day

Copyright © 2003, PTClinic.com. All rights reserved.

KEEPING YOUR ELBOW AT YOUR SIDE ROTATE YOUR FOREARM AND HAND AWAY FROM YOUR CHEST. NOTE THAT YOUR SHOULD KEEP YOUR ELBOW AT A 90° ANGLE THROUGHOUT THE MOVEMENT. Repeat:

10 times

Sets:

2

Hold Time:

5 secs

Resistance/Time:

2-3lbs.1-2kgs

Sessions:

2 /day

PLACE YOUR HANDS ON THE CHAIR OR THE ARM RESTS AND PRESS UP RAISING YOUR BOTTOM OFF THE CHAIR. USE YOUR LEGS TO ASSIST YOU AS NEEDED. Repeat:

10 times

Sets:

2

Hold Time:

5 secs

Resistance/Time:

None

Sessions:

2 /day

Copyright © 2003, PTClinic.com. All rights reserved.