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Rotator Cuff Exercises

Rotator Cuff Programme

INTERNAL ROTATION

  1.  Place rubber tubing in door at elbow level
  2. Stand sideways to the door with your injured arm towards the door.
  3. Bend elbow 90o, and place small towel roll between arm and body
  4. Grasp tubing and rotate it out, away form your body.
  5. Slowly return to starting position.
  6. Perform _ sets _ reps _ times daily

EXTERNAL ROTATION

  1. Hold tubing in both hands.
  2. Anchor hand of uninjured arm on hip.
  3. Bend elbow of injured arm 90o, and place small towel roll in between arm and body.
  4. Grasp tubing and rotate it out, away from your body.
  5. Slowly return to starting position.
  6. Perform  -sets _ reps _ times daily

EXTENSION (Standing)

  1. Place tubing in door at elbow level.
  2. With injured arm down at your side, grasp tubing and pull it directly behind you.
  3. Do not bend forward at the waist while pulling back.
  4. Slowly return to standing position
  5. Perform _ sets _ reps _ times daily.

LYING  PRONE

  1. Lie on your stomach, with injured arm hanging over side of bed or couch.
  2. Tie tubing directly below or near hand level.
  3. Grasp tubing and pull arm up along side of body.
  4. Slowly return to starting position.
  5. Perform _ sets _ reps _ times daily

FLEXION

  1. Place one end of tubing under your foot.
  2. Grasp tubing with thumb on top, and lift arm directly out the the front of the body.
  3. Be sure to keep your elbow straight
  4. Slowly return to starting position.
  5. Perform _ sets _ reps _ times daily

HORIZONAL ABDUCTION

  1. Lie on your stomach with your injured arm over the side of your bed or couch,
  2. Tie tubing directly below shoulder level.
  3. Grasp tubing and pull straight out from your body 90o at shoulder level.
  4. Slowly return to starting position.
  5. Perform _ sets _ reps _ times daily.

ABDUCTION

  1. Place one end of tubing under your foot.
  2. Grasp tubing with thumb on top, and lift arm directly out to the side of your body.
  3. Be sure to keep your elbow straight
  4. Slowly return to starting position.
  5. Perform _ sets _ reps _ times daily.

 

EMPTY CAN

  1. Place middle of tubing under your feet.
  2. Grasp tubing in both hands with thumbs turned down.
  3. Rather than lifting your arms straight out to the side, raise your arms in a position 30o forward of that position.
  4. Keep elbows straight and do not lift above shoulder level.
  5. Slowly return to starting position.
  6. Perform _ sets _ reps _ times daily.

90o EXTERNAL ROTATION

  1. Lie on your back on a firm surface.
  2. Place one end of tubing around your foot.
  3. Raise arm out to side (90o) , shoulder height, and bend your elbow up 90o.
  4. Grasp tubing and rotate backward until the back of your hand hits the firm surface.
  5. slowly return to starting position.
  6. Perform _ sets _ reps _ times daily.
 
 

PRONE ON ELBOWS WITH EXTERNAL ROTATION

  1. Lie on your stomach propped up on your elbows.
  2. Hold tubing in both hands about shoulder width apart.
  3. Try to pull tubing apart and hold for 5 seconds.
  4. Slowly return to starting position.
  5. Perform _ sets _ reps _ times daily.

HORIZONTAL PULL

  1. Hold tubing in both hands at shoulder height.
  2. Pull tubing apart until arms are directly out to each side of your body.
  3. Slowly return to starting position
  4. Perform _ sets _ reps _ times daily.

DIAGONAL PULL

  1. Hold tubing in both hands at shoulder height.
  2. Pull tubing apart at a diagonal, with injured arm above shoulder height and uninjured arm angled below shoulder height.
  3. Slowly return to starting position.
  4. Perform _ sets _ reps _ times daily.

WALL PUSH-UPS

  1. Stand arm's length away from the wall
  2. Place hands on the wall, fingers pointed in towards each other.
  3. Slowly bend your elbows, bringing your chest in towards the wall. (elbows should point straight out from the body.
  4. Slowly return to starting position.
  5. Perform _ sets _ reps _ times daily.
 

 
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