SHOULDER RANGE OF MOTION EXERCISES Johns Hopkins Division of Shoulder Surgery Department of Orthopaedic Surgery Created 9/26/2017 Edward G. McFarland, MD Jorge L. Rojas, MD Marcy Beard, PA Introduction: These exercises are recommended by us for you to perform on your own to regain your shoulder range of motion The front shoulder raise is a simple shoulder flexion exercise that can be scaled for beginners or more advanced athletes by adjusting the weight or level of resistance. Standing with your feet hip-width apart, hold a dumbbell in each hand with your arms at your side Standing forward flexion. Stand facing a mirror with the hands rotated so that the . thumbs face forward. Raise the arm upward keeping the . elbow straight. Try to raise the arm by hinging at the shoulder . as opposed to raising the arm with the shoulder blade. Do . 10 repetitions to 90 degrees. If you can do this withou The shoulder is a diverse ball and socket joint and its range of motion is a key indicator of a healthy shoulder joint. Horizontal extension of the shoulder refers to the ability of the shoulder to move the arm across the body and back with the arm parallel to the ground. It is important to practice specific exercises for horizontal extension
The most straightforward shoulder flexion exercises involve holding a weighted object with your arms straight and raising it in front of you, such as during dumbbell shoulder flexion. A combination of the pushing exercises and front-raising exercises will work the anterior deltoid from all angles and give you the best workout Shoulder flexion: Wrap the exercise band around a heavy, stable object near your foot. Grab the band with the hand of your injured shoulder. Keep your arm straight. Slowly pull the band up and past your head as far as you can without pain Do only those exercises checked by your therapist. Sit or stand as shown. Adjust the tension by tying the band in a large or small loop. Holding it closer to or farther away from where the band is attached also changes the tension. Do each exercise _____ times a day. Repeat each exercise _____ times. Use _____ band for exercises. SHOULDER FLEXION In shoulder flexion, the shoulder joint angle decreases, specifically when you move your arm forward. For example, when you do a front raise exercise or close grip shoulder press, your arm is rising forward. This forward movement is called flexion of the shoulder. The shoulder flexion prime movers are
, horizontal flexion, and external rotation Serratus Anterior!Seated press-up !Scapular retraction !B/L external rotation at 0° abductio When an arm is held out to the side parallel to the floor and then pulled across the chest, that would be horizontal flexion. Horizontal extension: t his only happens at the shoulder joint and occurs in the transverse plane. Returning the arm out to the side keeping it parallel to the floor would be horizontal extension Serratus anterior strengthening or retraining. Upper trapezius activation reduction. Posterior shoulder stretching. Pectoralis minor stretching. Thoracic extension posture and exercises. Alisha Fey and her research team 3 also noted the important roles played by the serratus anterior, the lower trapezius, and the middle trapezius in producing.
During shoulder flexion and abduction (side raising, there is 120 degrees of movement that occurs at the glenohumeral joint and 60 degrees at the scapulothoracic joint. This is called the scapulohumeral rhythm, (SHR) as seen in figure 8. SHR is defined as the movement relationship between the humerus and the scapula during arm raising movements Isometric shoulder exercises These should be performed in flexion, extension, abduction, internal and external rotation, as long as there is no pain. Exercise 1 - Patient pushes the thumbs to the wall, hold for 5 seconds, relax and repeat. Exercise 2 - The patient pushes the backs of the hands into the wall
Resisted Supine Diagonal Shoulder Flexion - Post-stroke Exercise - YouTube This exercise will help you strengthen the shoulder muscles, as well as the muscles that straighten the elbow. Repeat this.. Pairing of shoulder girdle & shoulder joint movements Horizontal adduction Abduction (protraction) Horizontal abduction Adduction (retraction) horizontal adduction, flexion, abduction (once arm is abducted 90 degrees, upper - Throwers Ten Exercises Washington Musculoskeletal Tumor Cente Start studying Shoulder Exercise Quiz. Learn vocabulary, terms, and more with flashcards, games, and other study tools. elbow flexion GH horizontal abduction. the active muscles for the shoulder and elbow would be the. elbow extensors GH horizontal adductors. During the execution phase of a frontal raise, the movements for the shoulder.
The Shoulder, Part IV. Dynamic shoulder movements in the horizontal plane. By Sue Hitzmann, MS. Sep 30, 2004. The past three Fine Anatomy articles have examined movements of the shoulder and the shoulder girdle. Because the shoulder is an immensely complex structure, personal trainers must invest a significant amount of time and effort learning. For the middle trapezius, the greatest EMG amplitudes were generated with 2 exercises: shoulder horizontal extension with external rotation and the overhead arm raise in line with the lower trapezius muscle in the prone position. The arm raise overhead exercise in the prone position produced the maximum EMG activity in the lower trapezius http://www.kinesiologyprep.com - In this video, the motion of bringing the arm across the chest is called shoulder or glenohumeral horizontal adduction. Glen.. The compound exercises involve either pushing a weight away from your chest (for example, the barbell bench press; Figure 1, A) or pushing your chest away from a stable surface (for example, the incline push-up; Figure 1, C). The compound exercises combine horizontal shoulder flexion with elbow extension
Movements possible at the shoulder joint include flexion, extension, horizontal flexion, horizontal extension, abduction, adduction, medial rotation, lateral rotation and circumduction. Muscles that have their origins in the anterior (front of) shoulder joint tend to flex the arm (pectoralis major, coracobrachialis and anterior fibres of the. Wand exercise: Shoulder abduction and adduction: Stand upright and hold a stick with both hands, palms facing away from your body. Rest the stick against the front of your thighs. While keeping your elbows straight, use one arm to push your other arm out to the side and up as high as possible. Hold for 5 seconds. Repeat 10 times Horizontal flexion: this only happens at the shoulder joint and occurs in the transverse plane. When an arm is held out to the side parallel to the floor and then pulled across the chest, that would be horizontal flexion
SHOULDER - 28 ROM: Cross (Horizontal Abduction / Adduction) Reach right arm across body as far as possible, then pull arm out from side. Repeat 10 times per set. Do 2 sets per session. Do 1-3 sessions per day. SHOULDER - 29 Strengthening: Isometric Flexion Using wall for resistance, press right fist into ball using light pressure Shoulder Exercises for Bankart Rehabilitation Protocol Prone horizontal abduction ('T's) The starting position for this exercise is to bend over at the waist so that Standing forward flexion ('full-can') exercise Stand facing a mirror with the hands rotated so that the . L-BAR FLEXION Lie on back and grip L-Bar between index finger and thumb, elbows straight. Raise both arms overhead as far as possible keeping thumbs up. Hold for _____ seconds and repeat _____ times. 2. L-BAR EXTERNAL ROTATION, SCAPULAR PLANE Lie on back with involved arm 450 from body and elbow bent at 900. Grip L. Shoulder flexion and extension exercises work the muscles in your upper back. What should I do before I exercise? Warm up and stretch before you exercise. Walk or ride a stationary bike for 5 to 10 minutes to help you warm up. Stretching helps increase range of motion. It may also decrease muscle soreness and help prevent another injury
. It works alongside your pecs in all chest exercises Shoulder flexion; Shoulder horizontal flexion; Shoulder internal (or medial) rotation; Medial deltoid - located on the side of your shoulder, this deltoid is the muscle that gives your shoulders their width. Its primary function is: Shoulder abduction; Posterior deltoid - this is your rear deltoid. It's involved in most back exercises but.
Shoulder Horizontal Abduction (Transverse Abduction or Horizontal Extension): Definition: Moving the upper arm laterally (outward) through a transverse (horizontal) plane, away from the sagittal plane (midline). (I.e. Moving the arms horizontally away from the chest.) Image: Muscles. Involved
The infraspinatus and teres minor muscles also contribute to the physiologic motion of shoulder horizontal abduction. Side-lying shoulder flexion is one of my favorite exercises to give when compiling various exercises for rotator cuff injury because it works isometric horizontal abduction and limits the common shrug sign we are always fighting. Isometric shoulder exercises. These should be performed in flexion, extension, abduction, internal and external rotation, as long as there is no pain. Exercise 1 - Patient pushes the thumbs to the wall, hold for 5 seconds, relax and repeat. Exercise 2 - The patient pushes the backs of the hands into the wall. Hold for 5 seconds, rest and.
Eccentric Shoulder Flexion with Pulley. With hands lightly holding pulley, raise affected arm with other arm (or push outward during lift). Avoid hiking shoulder. Then slowly lower affected arm for 3-5 seconds. Eccentric Shoulder Abduction Side Lying The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint. Origin - Posterior surface of the scapula (below the spine of the scapula). Insertion - Greater tuberosity on the humerus; Actions - Shoulder horizontal abduction Shoulder flexion with physician's authorization : • Horizontal abduction - T exercise position • Lower trapezius - Y exercise position Begin rhythmic stabilization exercises supine, starting at balance point position (90-100 degrees of elevation); progress to side lying, prone, standin
Diagonal exercise with a combination of shoulder flexion, horizontal flexion, and external rotation in the sitting position. FIGURE 8. Shoulder abduction in the plane of the scapula below 80° in the standing position. with an ohm meter attached to the snap of each electrode pair and was acceptable for the study if less than 5000 10 Thumbs Up Position Shoulder Exercises. By Drew Heideman ATC, PT. Shoulder Exercise Tips: Put Your Thumbs Up. There is one small tweak to your shoulder exercise program that you can make. This one thing can maximize the benefit and reduce the risk of injury. To do this you simply need to perform all of the shoulder flexion, abduction, and. Horizontal Push. This category of exercises involves moving a weight straight out in front of you, away from the torso. Therefore, it consists of movements in the sagittal (shoulder flexion) and/or transverse plane (shoulder horizontal adduction) with elbow extension (i.e. pushing). The following are examples of horizontal push exercises: Press-Up There are several exercises in the literature that exhibit high to very high activity from the rotator cuff, deltoids and scapular muscles, such as prone horizontal abduction at 100 degrees abduction with ER, flexion and abduction with ER, 'full can' and 'empty can', D1 and D2 diagonal pattern flexion and extension, ER and IR at 0 degrees and. The effects of shoulder stabilization exercises and pectoralis minor stretching on balance and maximal shoulder muscle strength of healthy young adults with round shoulder posture and extension and horizontal abduction strength while the stabilization exercise demonstrated significant difference in the left and right directions between the.
There are several exercises in the literature that exhibit high to very high activity from the rotator cuff, deltoids and scapular muscles, such as prone horizontal abduction at 100° abduction with ER, flexion, abduction and scaption with ER, D1 and D2 diagonal pattern flexion and extension, ER and IR at 0° and 90° abduction, standing. Other advantages come about on an exercise-by-exercise basis. The shoulder functions of flexion, extension, adduction, abduction, transverse or horizontal adduction/flexion, and transverse or horizontal abduction/extension allow for straight-arm exercises. We'll analyze each straight-arm exercise that corresponds with these functions The previously described 1.5 times or less bi-acromial barbell hand spacing maintains a shoulder position below 90 degrees of shoulder flexion and 45 degrees of shoulder abduction. The athlete should avoid incline bench pressing for these shoulder conditions, as this exercise mimics the overhead high five vulnerable shoulder position
Shoulder extension. Return (lower) your arms from shoulder flexion or lift your arms behind you. Latissimus dorsi, teres major (little lat) Internal shoulder rotation. From the anatomical position, rotate your arm so that the elbow faces forward. This action at the shoulder can occur when your arm is in different positions (flexion. Perform the exercise 10 times before repeating it with the left arm. Begin by squeezing with 25 percent of your effort and progress towards 100 percent as it becomes easier. Shoulder Fly. This exercise strengthens the pectoralis major muscle which aids in adducting the shoulder. Lie on your back with both arms lying at your side at shoulder level
A few weeks ago I wrote on the importance of addressing the upper back musculature to develop a stable and functional shoulder joint and shoulder girdle. Because of all the popular pushing exercises (i.e., bench press, military press, jerks, push presses), which primarily address the anterior (front) musculature of the torso, many neglect the posterior (back) muscles Shoulder Adduction Stretch. The Shoulder Adduction Stretch is a simple movement that will help to stretch the muscles in the shoulder. Simply raise the arm to 90 degrees of flexion, and then adduct the arm across the body. You may use the free arm to pull the elbow of the active arm closer to the torso to increase the intensity of the stretch Shoulder strength here. So, I have to lift up your arm and then you're gonna press into my hand, okay? Good. There you go. Two, one and relax. More. Press into my hand. Three, two, and last one. Good. Good. Same thing on this side. We're gonna touch your left shoulder strength. Go ahead and press into my hand here. Two, one, Go. Five. One. Good Shoulder pain is a common presentation in general practice, with approximately 1% of adults consulting a general practitioner with new shoulder pain annually.1 The 1 month period prevalence of shoulder pain is 16%.2 Just 50% of new episodes of shoulder disorders recover within 6 months,3 rendering it a condition with likely long term consequences
Let's say you have increased shoulder flexion ROM now, but it's still not 180 degrees. Well, it may be a good time to work your way up: baby steps. I like to call them the In between exercises: exercises that are in between horizontal and vertical. Here are some examples: Incline DB press; Landmine pres Dumbbell Lateral Flexion. The Dumbbell Lateral Flexion / Extension, also known as Side Bends, works your abs as you move from side to side. The great thing about the dumbbell lateral flexion exercise is that you get to work your abs without doing a crunch! This exercise especially targets the obliques and lower abs A final test for frozen shoulder is to stand with both arms at the sides and the elbows flexed at ninety degrees. Externally rotate the arms outward. If the frozen shoulder syndrome is present, the painful arm will not rotate outward in comparison to the healthy shoulder. Assessing Your Shoulder Health. Shoulder joint injuries can be head.