Upper Extremity

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Shoulder Extension With elbow at a 90 degree angle at side of torso, press back of elbow firmly into wall. Keep back, neck and head in a straight, neutral position. Perform: sets repetitions Hold for seconds Repeat times per day

Shoulder Flexion :

Shoulder Flexion With elbow bent at a 90 degree angle at side of torso, press clenched fist into wall. Keep back, neck and head in a straight, neutral position. Perform: sets repetitions Hold for seconds Repeat times per day

Shoulder Internal Rotation:

Shoulder Internal Rotation With elbow at a 90 degree angle at side of torso, press the front of the forearm, wrist and clenched fist against wall. Keep back, neck and head in a straight, neutral position. Perform: sets repetitions Hold for seconds Repeat times per day

Shoulder External Rotation:

Shoulder External Rotation With elbow at a 90 degree angle at side of torso, press the back of the forearm, wrist and clenched fist against wall. Keep back, neck and head in a straight, neutral position. Perform: sets repetitions Hold for seconds Repeat times per day

Shoulder Abduction:

Shoulder Abduction With elbow at a 90 degree angle at side of torso, press the outside portion of the forearm, wrist and clenched fist against wall. Keep back, neck and head in a straight, neutral position. Perform: sets repetitions Hold for seconds Repeat times per day

Shoulder Adduction:

Shoulder Adduction With elbow at a 90 degree angle at side of torso, press the inside portion of the forearm, wrist and clenched fist against body. Keep back, neck and head in a straight, neutral position. Perform: sets repetitions Hold for seconds Repeat times per day

Flexion Wall Slides:

Flexion Wall Slides While facing wall, place arm at an upwards angle with pinky on wall. Slowly slide pinky up the wall until arm is fully flexed (straight up). Perform: sets repetitions Hold for seconds Repeat times per day

Abduction Wall Slides :

Abduction Wall Slides With side of body facing wall, place arm at an upwards angle with pinky on wall. Slowly slide pinky up towards the ceiling until arm is comfortably straight up on the wall. Perform: sets repetitions Hold for seconds Repeat times per day

Traction with a Stick:

Traction with a Stick Bend knees and place hands about shoulder width apart on a stick positioned across the crease of the thighs. Press stick down toward the feet, firmly into thighs. Perform: sets repetitions Hold for seconds Repeat times per day

Traction with a Stick:

Traction with a Stick While bending knees, place hands about shoulder width apart on a stick positioned horizontally. Slowly and comfortably push stick into door frame. Perform: sets repetitions Hold for seconds Repeat times per day

Sideline Rotation with Lumbar Lock:

Sideline Rotation with Lumbar Lock Position towel roll between your pelvis and rib cage. Be sure to keep knees flexed up. Keep head in a neutral position. Slowly reach straight forward as comfortably as you can while following the weight with your head and eyes. Slowly reach back with your hand as far as you comfortably can while following it with your head and eyes. Slowly and comfortably reach straight to the side while following it with your head and eyes. Perform: sets repetitions Hold for seconds Repeat times per day (2) (3) (1)

Supine Foam Roller Extension Stretch:

Supine Foam Roller Extension Stretch Position foam roller under the middle of back. Bend knees and place feet flat. Place head and neck in a neutral position laying on the foam roller. Position cane above chest with arms fully extended and hands about shoulder width apart. Slowly and comfortably move cane from the forward position to straight overhead. Perform: sets repetitions Hold for seconds Repeat times per day

Supine Shoulder Flexion Cane Exercise:

Supine Shoulder Flexion Cane Exercise Bend knees and keep feet planted. Position stick at a slight downward angle with arms fully extended and hands shoulder width apart. Keep head in a neutral position. Slowly and comfortably raise cane overhead with arms fully extended. Perform: sets repetitions Hold for seconds Repeat times per day

Standing Shoulder Flexion Cane Exercise:

Standing Shoulder Flexion Cane Exercise Slowly and comfortably raise cane overhead with arms fully extended. Avoid arching back. Stand with knees slightly bent. Keep back, neck and head in a straight, neutral position. Position stick down by thighs with arms fully extended and hands shoulder width apart. Perform: sets repetitions Hold for seconds Repeat times per day

Supine Shoulder External Rotation Cane Exercise:

Supine Shoulder External Rotation Cane Exercise Bend knees and keep feet planted. Keep back, neck and head in a neutral position. Position hands about shoulder width apart on stick. Slowly rotate cane so the arm is rotated away from torso. Perform: sets repetitions Hold for seconds Repeat times per day

Supine Shoulder Abduction Cane Exercise :

Supine Shoulder Abduction Cane Exercise Bend knees and keep feet planted. Position hands shoulder width apart on stick. One hand should be positioned over the stick and the other hand should be positioned under the stick. Position stick on thighs with arms fully extended. Slowly and comfortably rotate the cane out to the side of your body and up. The hand positioned over the stick should be performing the motion. Perform: sets repetitions Hold for seconds Repeat times per day

Standing Shoulder Abduction Cane Exercise :

Standing Shoulder Abduction Cane Exercise Stand with knees slightly bent. Avoid arching back. Position hands shoulder width apart on stick. One hand should be positioned over the stick and one hand should be positioned under the stick. Position stick on thighs with arms fully extended. Slowly and comfortably rotate the cane out to the side of your body and up. The hand positioned over the stick should be performing the motion. Perform: sets repetitions Hold for seconds Repeat times per day

Table Slides – Shoulder Flexion:

Table Slides – Shoulder Flexion Sit with back, neck and head in a straight, neutral position. Avoid arching back. Place forearm on table with thumb facing upwards and pinky resting on table. Slowly slide forearm forward by bending at the hips and using torso to push arm. Perform: sets repetitions Hold for seconds Repeat times per day

Table Slides – Shoulder Abduction:

Table Slides – Shoulder Abduction Sit with back, neck and head in a straight, neutral position. Avoid arching back. Place forearm to the side of body on table with thumb facing upwards and pinky resting on table. Slowly slide forearm out to the side by side-bending and using torso to push arm. Perform: sets repetitions Hold for seconds Repeat times per day

Table Slides – External Rotation :

Table Slides – External Rotation Sit with back, neck and head in a straight, neutral position with chest pushed out. Avoid arching back. Place forearm on table with elbow bent at 90 degrees. Palm should be facing down towards table. Slowly bend forward at hips. Forearm should remain stationary on table. Perform: sets repetitions Hold for seconds Repeat times per day

Shoulder Pendulum Exercise:

Shoulder Pendulum Exercise Stand with back, neck and head in a straight, neutral position. Avoid arching back. Position one foot infront of the other, slightly bending the front knee. Place one hand on table and let the other arm hang down. Use legs and torso to create momentum for the arm to swing around in small circles. Perform: sets repetitions Hold for seconds Repeat times per day

Upper Trap Shrug:

Upper Trap Shrug While standing, draw arms up to sides at shoulder height and bend elbows at 90 degrees. Dumbbells should be pointed towards the ceiling. Slowly and comfortably shrug shoulders up towards ears. Perform: sets repetitions Hold for seconds Repeat times per day

Self Mid-Trap Stretch:

Self Mid-Trap Stretch Grab the frame of a door at shoulder height with the arm to be stretched. While keeping your back straight, lean back and allow your shoulder blade to move away from the spine. A stretch should be felt between the shoulder blade and the spine. Perform: sets repetitions Hold for seconds Repeat times per day

Wall Push-Ups:

Wall Push-Ups Stand with knees slightly bent and back, neck and head in a straight, neutral position. Place hands on wall about shoulder width apart. Slowly and comfortably bring chest towards wall. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day

Table Push-ups:

Table Push-ups Stand with knees slightly bent and back, neck and head in a straight, neutral position. Place hands on table about shoulder width apart. Position head with eyes looking at hands. Slowly lower chest to table, bringing elbows to sides at a 90 degree angle. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day

Serratus in Supine:

Serratus in Supine Bend both knees to 90 degrees and keep head in a neutral position. Extend arm with dumbbell straight up towards the ceiling. Slowly raise shoulder off of table, pushing weight and arm towards the ceiling. Perform: sets repetitions Hold for seconds Repeat times per day

Sideline Internal Rotation Stretch:

Sideline Internal Rotation Stretch Position body on side while keeping knees flexed. Bend elbow laying on surface to 90 degrees. Use the other arm to slowly push the wrist and hand down towards the ground until a comfortable stretch is felt. Perform: sets repetitions Hold for seconds Repeat times per day

Sideline External Rotation:

Sideline External Rotation Position body on side while keeping both knees flexed. Roll up small towel and place under elbow for comfort. Keep head in a neutral position. Keeping elbow stationary next to side, slowly and comfortably raise dumbbell up towards ceiling. Perform: sets repetitions Hold for seconds Repeat times per day

Prone T’s:

Prone T’s Lay face down and position body towards the edge of the table. Roll up a towel and place under forehead for comfort. Let one arm hang down straight off of the table. Slowly and comfortably raise arm towards the ceiling, keeping thumb positioned upwards. Raise arm to the height of the shoulder. Perform: sets repetitions Hold for seconds Repeat times per day

Prone Y’s:

Prone Y’s Lay face down and position body towards the side of table. Roll up a towel and place under forehead for comfort. Let one arm hang down straight off of the table. Slowly and comfortably raise arm towards ceiling, keeping thumb facing upwards. The arm should raise on an angle. Perform: sets repetitions Hold for seconds Repeat times per day

Prone I’s:

Prone I’s Lay face down and position body towards the edge of the table. Roll up a towel and place under forehead for comfort. Let one arm hang down straight off of the table. Slowly and comfortably raise arm backwards to the side of body. Arm should reach to the height of the torso. Perform: sets repetitions Hold for seconds Repeat times per day

Prone External Rotation :

Prone External Rotation Lay face down and position body towards the edge of the table. Let the one arm hang off of the table, with elbow bent at 90 degrees. Slowly and comfortably raise forearm up towards ceiling until it reaches the height of the surface. Keep elbow bent at 90 degrees. Perform: sets repetitions Hold for seconds Repeat times per day

Prone T’s – Ball :

Prone T’s – Ball Place ball under hips with toes planted on the ground about shoulder width apart. Keep head in a neutral position. Place arms near the ground with thumbs facing upwards. Avoid arching back. Slowly and comfortably raise arms up towards the ceiling to the sides of the body. Arms should reach shoulder height. Perform: sets repetitions Hold for seconds Repeat times per day

Prone Y’s – Ball:

Prone Y’s – Ball Place ball under hips with toes planted on the ground shoulder width apart. Keep head in a neutral position. Place arms near the ground infront of body with thumbs facing upwards. Avoid arching back. Slowly and comfortably raise arms up towards the ceiling, keeping thumbs pointed up. The arms should be on a slight angle and should reach the height of the shoulder. Perform: sets repetitions Hold for seconds Repeat times per day

Prone I’s – Ball :

Prone I’s – Ball Position ball under hips with toes planted on the ground shoulder width apart. Keep head in a neutral position. Place arms near the ground. Avoid arching back. Slowly and comfortably raise both arms backwards to the sides of the body. Perform: sets repetitions Hold for seconds Repeat times per day

Prone External Rotation – Ball:

Prone External Rotation – Ball Place ball under hips with feet planted on ground shoulder width apart. Keep head in a neutral position. Place band in hands about shoulder width apart. Arms should be bent at 90 degrees and elbows should be tucked to sides. Avoid arching back. Slowly and comfortably pull band apart keeping elbows tucked to sides of the body. Perform: sets repetitions Hold for seconds Repeat times per day

PNF D2:

PNF D2 Stand with feet shoulder width apart. Keep back, neck and head in a straight, neutral position. Place band under one foot and grab the other end of the band with the hand opposite the foot securing the band. Slowly and comfortably pull band diagonally upwards. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day

Biceps with Thera Band:

Biceps with Thera Band While standing, place one end of the band under one foot and the other end in hand with arm down by side and palm facing forward. Avoid arching back. Slowly and comfortably bring hand to chest while keeping elbow tucked to side. Perform: sets repetitions Hold for seconds Repeat times per day

Triceps with Thera Band:

Triceps with Thera Band While standing, position the band so it wraps beneath the opposite armpit, and hold onto it with the other hand. Avoid arching back. Extend your elbow straight up towards the ceiling while keeping the upper arm elevated. Perform: sets repetitions Hold for seconds Repeat times per day

Seated Internal Rotation at 90 Degrees:

Seated Internal Rotation at 90 Degrees While sitting, place elbow on table bent at 90 degrees with fist facing towards the ceiling. Place one end of the band in your hand. Avoid arching back. Slowly and comfortably pull band down towards the ground. Keep elbow stationary on surface. Perform: sets repetitions Hold for seconds Repeat times per day

Seated External Rotation at 90 Degrees:

Seated External Rotation at 90 Degrees While sitting, place elbow on table bent at 90 degrees with fist slightly angled off of the table. Place one end of the band in your hand. Avoid arching back. Slowly and comfortably pull band backwards until forearm and fist are in a vertical position, and fist is facing up towards the ceiling. Perform: sets repetitions Hold for seconds Repeat times per day

Finger Extension Loops:

Finger Extension Loops Bend elbow to 90 degrees and place at the side of body. Position fingers with fingertips almost touching, and place putty around distal end of fingers in a circle. Slowly and comfortably open fingers, stretching out the putty. Perform: sets repetitions Hold for seconds Repeat times per day

Putty Squeezes :

Putty Squeezes Bend elbow to 90 degrees and place at the side of body. Ball up putty and place in fist. Comfortably squeeze putty with entire fist. A tight grip on the putty should be attained using all fingers and palm. Perform: sets repetitions Hold for seconds Repeat times per day

Putty Squeezes with Arm Abducted:

Putty Squeezes with Arm Abducted Extend arm out to the side of body, creating a 90 degree angle with the torso. Ball up putty and place in fist. Comfortably squeeze putty with entire fist. A tight grip on the putty should be attained using all fingers and palm. Perform: sets repetitions Hold for seconds Repeat times per day

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