|
CONTINUE WITH:
|
|
|
Add this additional exercise:
|
|
SHOULDER CIRCLES: 
Roll your shoulder forward and backward slowly. Try and make the circles as round as you can without forcing any movement. The lower and backward parts of the circle are the hardest. Repeat 5 times each direction.
|
|
|
SELF-SHOULDER FLEXION: 
Clasp your hands in front of you or hold onto a cane. Lift your arms over your head keeping your elbows straight. Try to reach the floor behind your head. Hold for a 10 count. Repeat 5 - 10 times.
|
|
|
SHOULDER PENDULUM: 
Bend at your waist with your surgical side hand hanging down and your other arm supporting your upper body on table. Relax your arm completely until it feels "heavy." Swing your arm forward and backward, back and forth across body, and in circles. Repeat 5 -10 times each direction.
|
|
|
SHOULDER FLEXION - FINGER WALL WALK: 
Stand facing the wall. Walk the fingers of your surgical hand up the wall. Step closer to the wall as needed. Mark your progress with a pencil on the wall and challenge yourself to go a little higher each day. Slowly lower your arm using your other hand until you can use your shoulder muscles as a break against gravity. Repeat 5 times.
|
|
|
SHOULDER ABDUCTION - FINDER WALL WALK:
Stand with your surgical side to the wall. Walk your fingers up the wall. Step into the wall as needed. Mark your progress with a pencil on the wall and challenge yourself to go a little higher each day. Slowly lower your arm using the other hand until you can use your shoulder muscles as a break against gravity. Repeat 5 times.
|
|
|
INTERNAL AND EXTERNAL SHOULDER ROTATION:
Lie on your back with your knees bent for comfort. Move your arm out away from body as far as tolerated. 90 degrees is the goal. Let the palm of your hand fall towards the bed or floor until it touches (90 degrees). Hold for a 10 count. Return to start. Repeat 5 times. Now let the back of your hand fall towards the bed or floor without lifting your back or shoulder. It will not touch the bed or floor (70 degrees). Hold for 10 count. Return to start. Repeat 5 times.
|
|
|
BALL ROLLING - COMBINED SHOULDER MOVEMENT: 
Lie on your non-surgical side. Use pillows to support your head and between your knees for comfort. Place your hand or wrist on a softball and relax your arm completely. The ball can be placed even with your waist, bust line and above your head. Roll the ball slowly out away from body and back, up and down, and/or in circles. Feel your shoulder blade working, along with your shoulder, and a small amount of elbow movement. Explore these movements for 1 song on the radio.
|
|
|
ROLLER CHEST STRETCH: 
Roll up blankets or large towels to make a roller 36" long and greater then 6 " in diameter. Lie down on the length of the roller with your knees bent. Keep your head on the roller. Move your arms away from your side, but still in contact with the floor. Feel a stretch in your upper chest and shoulder region. The goal is to stretch 90 degrees from the side. Hold for 1 song on the radio or relaxation tape.
|
|
|
HAND BEHIND BACK TOWEL STRETCH: 
Grasp a towel behind your back with your surgical side being the lower hand. Gently pull your lower hand up your back. Hold for 10 count. Repeat 5 times.
|
|
|
TRUNK ROTATION: 
Lie on your back with your knees bent and your feet flat. Let your knees fall to one side. Use your hand to control the fall of your knees and return to the middle if needed. Hold 10 count. Return to start. Repeat on other side. Repeat 5 times.
|
