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Shoulder Rehab Exercises

Rehabilitation is one of the key elements involved in allowing an athlete to return to play. Rehab takes on different forms and has many different approaches. The basic concept is to re-gain range of motion and place resistance on the affected part within that range of motion. This is accomplished by resistance exercise using weights, elastic bands, or the weight of the affected appendage. The important thing to remember is that resistance is resistance. You don't need expensive equipment or a gym membership to perform basic rehabilitation. For example, if you are performing shoulder exercises and don't have 1-2 pound weights, you can use other things such as a can of soup or something to that extent. Regardless of the resistance you use, one concept remains standard: low resistance with high repetitions.

The goal is to have the muscle repeat contractions against low resistance in an attempt to re-educate the muscle. When a muscle or joint is injured and has limited movements it needs to re-learn how to move again. By contracting repeatedly with low resistance, this allows for this task to be accomplished. When the athlete continues to rehabilitate, they need to constantly increase the resistance in order to progress. This will allow for additional strength to return to the affected area.

Perform 2-3 sets of 15 repetitions for each exercise; add weight or resistance as progress. Allow for 30 seconds to 1 minute between sets. Keep all motions pain-free, if have difficulty with any exercises notify the Athletic Trainer at 800-618-8880. When done should stretch the area exercised and finish with ice for about 20 minutes.

Front raises
Start and end position, keeping elbow straight
Can use 2-5 pound weight as a substitute for an elastic band

shoulder-1a.jpg    shoulder-2a.jpg

Lateral raises
Start and finish

shoulder-2a.jpg    shoulder-2b.jpg

Diagonal raises
Start and finish with thumb pointing up

shoulder-3a.jpg    shoulder-3b.jpg

Diagonal raises
Start and finish with thumb down

shoulder-4a.jpg    shoulder-4b.jpg

Horizontal flys
Start and finish with elbow straight and palm up

shoulder-5a.jpg    shoulder-5b.jpg

Horizontal flys
Start and finish with palm facing down

shoulder-6a.jpg    shoulder-6b.jpg

Internal Rotation (neutral)
Start and finish for internal rotation
a towel between your elbow and side
To perform external rotation, turn around and rotate shoulder outward or away from body

shoulder-8a.jpg    shoulder-8b.jpg

Internal rotation (90 degrees)
Start and finish position for internal rotation
For external rotation, turn around and rotate the opposite direction

shoulder-9a.jpg    shoulder-9b.jpg

External rotation (neutral)
Start and finish position for external rotation
Any form of resistance may be used

shoulder-10b.jpg    shoulder-10b (1).jpg

Reverse throws
Start and finish positions

shoulder-11a.jpg    shoulder-11b.jpg

Prone lying flys
Start and finish postion

shoulder-12a.jpg    shoulder-12b.jpg

Prone lying flys
Start and finish positions

shoulder-13a.jpg    shoulder-13b.jpg

Scapular push-ups
Start and finish positions

shoulder-14a.jpg    shoulder-14b.jpg

Medicine ball drops
Start and finish position
When catch push ball back up as quick as possible

shoulder-15a.jpg    shoulder-15b.jpg

Medicine ball catch and throws
Start and finish position
Sitting upright, catch and throw ball back without losing balance

shoulder-16a.jpg    shoulder-16b.jpg

Reverse catch and throws
Start and finish position
Catch ball and rotate shoulder forward, then throw ball back

shoulder-17a.jpg    shoulder-17b.jpg

Stability ball raises
Start and finish position
Maintain balance on ball

shoulder-18a.jpg    shoulder-18b.jpg

Stability ball raises
Diagonal start and finish

shoulder-19a.jpg    shoulder-19b.jpg

Stability ball raises
Start and finish

shoulder-20a.jpg    shoulder-20b.jpg

Stability ball raises
Start and finish

shoulder-21a.jpg    shoulder-21b.jpg

Core exercises
Start and finish
Vary by bringing feet closer together

shoulder-22a.jpg    shoulder-22b.jpg

Core exercises
Start and finish

shoulder-23a.jpg    shoulder-23b.jpg

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