SHOULDER EXERCISES
SHOULDER FLEXIBILITY
1. Rhomboids/Posterior Capsule
Bring affected arm across in front of chest. Grasp with opposite arm at the
elbow of the affected arm. Pull until a gentle pull is felt in the back of the
shoulder and/or in the center of the back. Hold for a 6 to 10 count.
Perform ______ sets of ______ repetitions
2. Tricep
Flex your shoulder to above your head, bend your elbow and allow your hand to
relax behind your head. Grasp the affected arm with the unaffected hand at the
elbow. Pull backward on the arm until a gentle stretch is felt in the back of
the arm. Hold for a 6 to 10 count.
Perform ______ sets of ______ repetitions
3. Pectoral Stretch
Stand in a corner with the elbows bent to 90 degrees and the shoulders out to
the side at 90 degrees. Place the forearm of one arm on one wall and the
forearm of the other on the opposite wall. Stand with feet offset, weight over
your feet evenly, and bend forward slowly until a gentle stretch is felt in the
chest area. Hold for a 6 to 10 count.
Perform ______ sets of ______ repetitions
4. Flexion
Lie on your back. Place a weight in your hand and relax your arm as far above
your head as possible. Hold for 10 to 20 seconds and return arm to your side.
(This exercise can also be performed with a weighted cane.)
Perform ______ sets of ______ repetitions
5. External Rotation
Lie on your back. Elbow bent to 90 degrees, arm out to side at 90 degrees, and
a weight held in hand. Gently relax and allow the weight to go up above your
head, hold for 10 to 20 seconds. (This exercise should never be performed for
unstable or subluxing shoulders).
Perform ______ sets of ______ repetitions
6. Internal Rotation
Lay on involved side with the shoulder out to the side at 90 degrees and the
elbow bent to 90 degrees. With your opposite hand on your involved forearm,
slowly push your arm to the table feeling a gentle stretch in the back of your
shoulder. Hold for a 6 count and relax.
Perform ______ sets of ______ repetitions
WALL CLIMBING EXERCISES
The following exercises are done while standing.
1. Stand erect, face wall and extend affected arm directly in front of your
body so that fingertips touch the wall. Creep up the side of the wall with the
fingertips, walk towards the wall as you reach higher and higher. Repeat with
the fingertips going down the wall.
2. Repeat above, only this time do the exercise with the affected arm extended
sideways. Keep the body erect and do not lean toward the wall or shrug
shoulders.
Do each of the above exercises ______ times.
Repeat the complete set ______ times daily.
CODMAN'S EXERCISES
1. Bend over at waist and steady yourself by grasping a firm object (chair,
counter, etc.) with free hand. Swing arm gently forward and backward.
Hold_____ pound weight on affected arm's wrist or hand. Swing arm gently
forward and backward. Repeat _____ times.
2. Bend over at waist and steady yourself as before. Swing arm gently in a
circular pattern. Hold _____ pound weight on affected arm's wrist or hand.
Swing arm gently in a circular pattern. Repeat ______ times.
3. Bend at waist and steady yourself as before. Swing arm gently from side to
side. Hold ______ pound weight on affected arm's wrist or hand. Swing arms
gently from side to side. Repeat ______ times.
Repeat the complete set ________ times daily.
WAND EXERCISES
Exercises may be done sitting, standing ,or lying down. Wand can be a can,
yardstick, or any small pole.
1. Flexion
Place hands 8-12 inches apart on middle portion of wand. Start with wand in
lap, raise wand up and forward overhead as far as possible; keeping elbows
straight. Lower wand in same manner to lap.
2. Adduction/Abduction
Place hands far apart, near ends of wand. Start with wand above your head,
bring wand down to your right side, keeping hands in place; then bring wand
down to left side in the same manner.
3. External Rotation
Place hands in same manner as in exercise #1. Start with wand above your head,
bring wand down behind your head as far as possible, keeping hands in place on
wand. Return to starting position.
4. Internal Rotation
Place wand behind your back and grasp wand in manner as shown. Bring wand up
above head as far as possible (Fig. 1); then bring wand down towards floor as
far as possible.
Repeat the complete set _______ times daily.
SHOULDER STRENGTHENING EXERCISES
1. External Rotation- Lie on uninvolved side. Bend involved elbow 90 with
elbow close to body. Raise hand & forearm towards ceiling, keeping elbow close
to body, and then lower.
2. Internal Rotation- Lie on involved side with elbow bent 90. Raise hand
& forearm towards ceiling, keeping elbow close to body, and then lower.
3. Flexion- Raise arm forward in front of you with thumb up & then lower.
4. Abduction- Raise arm out to side with thumb up & then lower.
5. Rotator Cuff Elevation- Place arm out in front, thumb up & raise arm to
shoulder level & then lower.
6. Scapular Strengthening:
-Lie on stomach with arm over edge of bed
1) Raise arm backwards until arm is level with bed
2) Lift arm out to side until arm is parallel with floor
Repeat each exercise for _________ reps _________ times daily.
------------------------Athletic Training Disclaimer-----------------------------
The athletic training staff at Knox College has created these informational forms
for the use of current Knox College athletes. The forms are to be used by those
athletes who have been evaluated and given instruction by the Knox College
athletic training staff. The injury or the specific need will dictate which
exercise form to follow. Knox College does not recommend that any exercises be
done without the prior consultation with a member of the Knox College athletic
training staff. Under no circumstances will liability occur in the event of
incidental or consequential damages, in connection with the information provided
here.