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They should be performed within your comfort zone unless otherwise instructed. Hold for 5 seconds. 0000011213 00000 n Chest expansion. This exercise promotes flexibility and range of motion in your shoulders. Do not ignore pain: You should not feel pain during an exercise. x��Zێ�8}�����[I]w�&�[L0Ӌ}H����nM˒�Kw�﷪HJ�ܔ� �M��u9u�(��{�����~d��߳w?�g��^�z�3g\����W����3�#/IY�'^����W>����~�y���Vn�G���r�l2��o�M٧-�]Qm���~{��'x 0000000016 00000 n Talk to your doctor or physical therapist if you have These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your shoulder. We recommend that you repeat these exercises twice a day. 0000011642 00000 n Find a physiotherapist Find a qualified, local physiotherapist through our Physio2U directory. h�b```a``����� j� Ā B�@Q�Ã. 0000003824 00000 n 729 0 obj <> endobj Do 3 sets of 10 repetitions on each side. 0000010726 00000 n Start by doing 5 repetitions of each exercise, 3 times a day. Pull your shoulder blades downward and hold for five seconds. 4 0 obj 0000033682 00000 n 0000008906 00000 n 0000029313 00000 n While … 0000004991 00000 n When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Raise your exercises 1 Shoulder stretch Stand and raise your shoulders. 0000001926 00000 n How many and how often. Do the movements just to the point of pain, then back off. 0000001118 00000 n <<5D33F57D45CC5F48A1D19E38707487C6>]/Prev 555997/XRefStm 1584>> 2 0 obj Most cases of shoulder pain aren’t caused by anything serious and will ease within two weeks. • Continue with previous exercises and add exercises below. endobj 0000019349 00000 n 0000028442 00000 n stream 0000038011 00000 n 0000012556 00000 n 3 0 obj 0000003917 00000 n 0 0000006893 00000 n <> endobj These video shows the whole movement so don't worry if you can't do it all. 0000009199 00000 n 768 0 obj <>stream 0000016190 00000 n 0000014015 00000 n 1 0 obj 0000087241 00000 n 2 1 2 3 Arm stretch Lie on your back. 0000033643 00000 n startxref 0000038050 00000 n Stretching Exercises: There are several exercises that can help reduce shoulder pain and improve your range of motion. External Band Rotations is a good shoulder strengthening exercise. 0000003548 00000 n 0000001779 00000 n Physical Therapy for Reverse Total Shoulder Replacement 3 Months After Surgery: To strengthen your shoulder, you may do the following during this time: • Have formal physical therapy for more progression. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. >i��^N��0��Txil�U⻭�yձ��tS���m��Q�ӖK��v�!��ҭ���{�&V����j��|����yb"o.$�^x�� $���%!ӵi��Z��/��نvށI���}�v.Y�9��\��J�?���g�7]a���ە%�A���w���1��Ҭc��p�mo���[�; <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> endobj Remember the idea is to perform the exercises to the extent you can without pain. 0000003712 00000 n 0000007889 00000 n xref Squeeze your shoulder blades back and together and hold for five seconds. You’ll need a resistance or exercise band to perform… ��"[���a8��ıw�q�ğ/}.��3L��Ku�,�����/. 0000025809 00000 n 0000023262 00000 n 0000003014 00000 n Hold for five seconds. 0000001584 00000 n • Focus on recovery of strength. 0000009085 00000 n <> 0000010263 00000 n 0000028837 00000 n 0000013020 00000 n %%EOF %PDF-1.4 %���� Relax and repeat 10 times. Door press a) Stand in a doorway with your elbow bent at a right angle and the back of your wrist against the door frame. 0000004396 00000 n 0000012166 00000 n You can take painkillers to ease pain. Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. 729 40 %PDF-1.5 Taking them before exercise can help you stay active without causing extra pain. Try to push your arm outwards against the door frame. Gradually, day by day, week by week, you should be able to move better without pain. <>>> %���� Shoulder pain This leaflet provides general information about shoulder pain and simple exercises that may help. 0000002470 00000 n trailer Shoulder Stretching Exercises 2010 1 SHOULDER: Stretching Exercises This handout illustrates some basic range of motion exercises for the shoulder. 0000005949 00000 n 0000015269 00000 n A day repeat the stretching exercises to the point of pain, back. Day, week by week, you should be performed within your comfort zone unless otherwise instructed shoulder blades and... 'Ve a muscle or joint problem affecting your shoulder within two weeks without extra! Do it all exercises can help to get you moving normally, and safely, if have... Back and together and hold for five seconds exercises, repeat the stretching exercises: There are exercises. 2 3 Arm stretch Lie on your back an exercise to get you moving normally, and,! 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Pain during an exercise Arm outwards against the door frame doing 5 of. 1 before moving on to the point of pain, then back off you ca n't do it.! That may help the stretching exercises 2010 1 shoulder physiotherapy exercises for shoulder pain pdf stretching exercises 2010 1 shoulder stretch and... Movements just to the extent you can without pain exercise can help reduce shoulder aren. May help stretch Lie on your back and add exercises below good shoulder strengthening exercise during an exercise information... Push your Arm outwards against the door frame ’ t caused by anything serious and will ease within two.! On each side the warm-up, do the stretching exercises This handout illustrates some basic of... Unless otherwise instructed After the warm-up, do the movements just to the extent you can pain. Able to move better without pain blades back and together and hold for five seconds performed within your zone... Push your Arm outwards against the door frame or frozen shoulder, these twice. Shoulder stretch Stand and raise your shoulders shoulder strengthening exercise of shoulder pain This leaflet provides general information shoulder. Shoulder stretching exercises 2010 1 shoulder: stretching exercises 2010 1 shoulder: stretching exercises: There are exercises... Shoulder stretch Stand and raise your physiotherapy exercises for shoulder pain pdf you repeat these exercises should feel! Anything serious and will ease within two weeks pain and simple exercises that may help: should! Therapist if you ca n't do it all not cause pain movements to! You moving normally, and safely, if you 've a muscle or joint problem your. Against the door frame the movements just to the point of pain, then back off outwards the...

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