4 Way Hip: AAROM: AROM: Balance: Ball: Bosu: Boxes and Steps: Closed Chain These are isometric exercises. Begin gentle periscapular and deltoid submaximal pain-free isotonic strengthening exercises, typically toward the end of the eighth week Shoulder ER isometrics 5. Hold this position for 20-30 seconds and repeat two more times, with 60 seconds rest in between. As I do the exercise, I apply a constant isometric force by pressing my hand into the wall as I move the slider. Push forward (flex): Stand facing a wall or doorjamb, about 15 centimetres or less back. Pull the band apart while maintaining your proper scapular positioning, return to starting position slowly and repeat for 3 ⦠Band Pull Aparts Grab the band at the ends with your hands, raise your hands to shoulder height and keep your arms straight. ⢠Periscapular: scap retraction, standing scapular setting, supported scapular setting, low row, inferior glide ⢠Deltoid: isometrics in the scapular plane Criteria to Progress ⢠Gradual increase in shoulder PROM, AAROM, AROM ⢠0 degrees shoulder PROM in to IR ⢠Palpable muscle contraction felt in scapular musculature ⢠Pain < 4/10 6 Standing 120 arm positioning generated a lower UT/LT ratio than other exercises in previous research.
Arm circles - set scapula 45° Set scapula by pushing back of shoulder against the wall. Begin this exercise by setting your scapulae into the proper position by retracting and depressing them with a strengthening theraband in your hands about shoulder width apart. To perform this movement, your scapula should upwardly rotate as your arm bone moves up. Hold for 10 seconds and repeat x 4 for both directions. In a plank, your abdominals, quads, shoulders and scapula muscles are all working without producing any movement. When the shoulder is injured, the muscles that control your scapula and some of your normal shoulder motion can malfunction.