18 Exercises for Shoulder Rehabilitation (Free PDF Download)
by Trent Thompson | August 3, 2021
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Codman’s/Pendulum | Crossover Arm Stretch | Active Assistive ROM with Stick | Towel Stretch Internal Rotation/Extension | Sleeper Stretch | Standing Row | External Rotation with Arm Abducted 90° | Internal Rotation with Band | External Rotation with Band | Elbow Flexion | Elbow Extension | Straight Arm Dumbbell Row | Scapula Setting | Scapular Retraction/Protraction | Bent-Over Horizontal Abduction | Internal and External Rotation | External Rotation | Internal Rotation
Shoulder Rehabilitation Treatment for Patients
Shoulder injuries are very common in all ages of people. The shoulder consists of two anatomical joints: The Gleno-humeral joint and the Acromio-clavicular joint. The Gleno-humeral joint is the connection of the arm with the scapula (“shoulder blade”). The Acromio-clavicular joint is the connection of the clavicle (“collar bone”) and the scapula. Their are a large number of muscles and ligaments associated with the shoulder, the most important being the rotator cuff muscles (subscapularis, teres minor, supraspinatus, and infraspinatus) and the Acromio-clavicular ligaments along with the Gleno-humeral joint capsule. The rotator cuff is a group of muscles and tendons which hold the Glenohumeral joint together and aid in lifting the arm over the head.
This exercise program is not a substitute for seeing a Doctor, so if your shoulder pain doesn’t get better with time, we advise that you see your local chiropractor or physical therapist. From there, they will determine if further medical treatment is needed. If you’ve suffered an injury, such as a car accident, sports injury, falling, or experience pain in your shoulder, you should consult a healthcare professional before attempting any exercises at home.
Common causes of shoulder pain include tight and/or weak muscles. This exercise program includes strengthening exercises and stretches. The flexibility portion includes static stretches, range of motion (ROM), and dynamic stretching.
It is almost important to note that none of these exercises should hurt, you may experience discomfort, fatigue, or soreness, but if any exercises begin to hurt you stop performing them immediately.
The exercises listed may not help in the case of a torn muscle/ligament, severe inflammation, arthritis, or nerve impingement. If you can’t perform any exercises within this program without experiencing pain, we advise that you consult a chiropractor and/or physical therapist.
Exercises for Shoulder Rehabilitation: Increased Flexibility and Strength
All of the exercises listed are to be done with slow and steady movements and controlled breathing. Do only what you feel comfortable doing.
1. Codman’s/ Pendulum
1. Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side.
2. Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion.
3. Keep from rounding your back or locking your knees.
4. Repeat 10 times.
5. Complete 2-3 sets.
2. Crossover Arm Stretch
1. Standing upright, relax your shoulders and pull one arm across your body as far as possible. Hold at your upper arm.
2. Hold the stretch for 15-30 seconds.
3. Repeat the stretch for your other arm.
4. Repeat the stretch 3 times for each arm.
3. Active Assistive ROM with Stick
1. Keep your affected arm relaxed, do not lift your affected arm on its own.
2. Move through the motions slowly.
Flexion:
1. Hold a stick with your hands shoulder width apart.
2. Slowly raise your arms up out in front of you. Relax your affected arm allowing your unaffected arm to lift your affected arm.
3. After holding for 3-5 seconds at the end range, slowly return back down.
4. Repeat 10 times.
Extension:
1. Hold a stick at your side with your affected arm at your side.
2. Slowly push your affected arm backwards behind you. Keep your body upright and your affected arm relaxed.
3. After holding for 3-5 seconds at the end range, slowly return back down.
4. Repeat 10 times.
Abduction:
1. Hold a stick with your hands shoulder width apart.
2. Slowly push your affected arm to the side of you. Completely relax your affected arm.
3. After holding for 3-5 seconds at the end range, slowly return back down.
4. Repeat 10 times.
Internal Rotation/Extension:
1. Hold a stick with your hands as close as possible behind your body.
2. Slowly raise your affected arm up, bringing your affected arm up with it. Relax your affected arm as much as possible.
3. After holding for 3-5 seconds at the end range, slowly return back down.
4. Repeat 10 times.
Passive Internal Rotation:
1. Hold a stick with your hands shoulder width apart behind your back.
2. Slowly pull your affected arm behind your body. Completely relax your affected arm.
3. After holding for 3-5 seconds at the end range, slowly return back down.
4. Repeat 10 times.
Passive External Rotation:
1. Hold a stick with one hand and cup the other end of the stick with your other hand.
2. Slowly push your affected arm outward horizontally.
3. After holding for 3-5 seconds at the end range, slowly return back down.
4. Repeat 10 times.
4. Towel Stretch Internal Rotation / Extension
1. Hold a towel behind your back. Affected arm at the bottom.
2. Slowly elevate your affected arm by pulling up with your unaffected arm.
3. Hold for 20-30 seconds at the maximum pain free range, then relax for 30 seconds.
4. Repeat 3-6 times.
5. Sleeper Stretch
1. Lay on your side on a firm surface with your affected arm under you as shown. Flex your elbow to 90 degrees.
2. Slowly press down on your forearm with the opposite arm, stopping when you feel a stretch.
3. Hold for 20-30 seconds at the maximum pain free range, then relax for 30 seconds.
4. Repeat 3-6 times.
6. Standing Row
1. Attach a band to a doorknob or other steady surface. You may tie the ends of the band together to create a loop.
2. Stand upright with your arm at a 90 degree angle at your side.
3. Keeping your arm tucked at your side, slowly pull your elbow straight backwards.
4. Slowly return to the start position, repeat 8-12 times.
5. Complete 3 sets.
7. External Rotation with Arm Abducted 90°
1. Attach a band to a doorknob or other steady surface. You may tie the ends of the band together to create a loop.
2. Stand upright with your arm at a 90 degree angle and at shoulder height.
3. Keeping your shoulder and elbow at an even level, slowly raise your hand until it is facing upwards, or even with your head.
4. Slowly return to the start position, repeat 8-12 times.
5. Complete 3 sets.
8. Internal Rotation with Band
1. Attach a band to a doorknob or other steady surface. You may tie the ends of the band together to create a loop.
2. Stand perpendicular to the band with your arm at a 90 degree angle and tucked at your side.
3. Keeping your elbow tucked, slowly rotate your hand inward.
4. Slowly return to the start position, repeat 8-12 times.
5. Complete 3 sets.
9. External Rotation with Band
1. Attach a band to a doorknob or other steady surface. You may tie the ends of the band together to create a loop.
2. Stand perpendicular to the band with your arm at a 90 degree angle and tucked at your side.
3. Keeping your elbow tucked, slowly rotate your hand outward.
4. Slowly return to the start position, repeat 8-12 times.
5. Complete 3 sets.
10. Elbow Flexion (Bicep Curl)
1. Standing upright hold a dumbbell in each hand.
2. Keeping your elbow close to your side slowly raise the weight upwards toward your shoulder.
3. Avoid swinging your arm or using momentum.
4. Repeat for 8-12 repetitions.
5. Complete 3 sets.
11. Elbow Extension (Overhead Tricep Extension)
1. Standing upright hold a dumbbell over your head. Support your arm by holding your opposite hand on your upper arm.
2. Slowly straighten your elbow and raise the weight overhead.
3. Repeat for 8-12 repetions.
4. Complete 3 sets.
12. Straight Arm Dumbbell Row
1. Place your knee or a chair or bench and lean forward so your that your hand supports your weight. Use a light weight (1-7lbs).
2. Slowly raise the weight behind you parallel to the floor, rotating your hand to a thumbs-up position. Keep your arm straight.
3. Repeat 15-20 times.
4. Complete 3-4 sets.
13. Scapula Setting
1. Lay on your stomach with your arms at your side. Palms facing downwards.
2. Slowly draw your shoulder blades together and down your back.
3. Ease about halfway off this position and hold for 10 seconds, then relax for 10 seconds.
4. Repeat 10 times.
14. Scapular Retraction/Protraction
1. Lay on your stomach on an edge with your affected arm hanging off the side.
2. Slowly raise your arm keeping your elbow straight by drawing your shoulder blade to the other side. You are not raising your arm straight out to your side, but elevating your arm.
3. Repeat 10 times.
4. Complete 2 sets.
15. Bent-Over Horizontal Abduction
1. Lay on your stomach on an edge with your affected arm hanging off the side.
2. Slowly raise your arm keeping your elbow straight by raising your arm out to your side. Control the movement.
3. Repeat 10 times.
4. Complete 2 sets.
16. Internal and External Rotation
1. Lay on your back on a steady surface.
2. Raise your arm to 90 degrees and lift your fingers to face upwards.
3. Keeping your arm bend, slowly move your arm as shown.
4. Bring your arm to a smaller angle (45 degrees) if 90 degrees hurts.
5. Repeat 20 times.
6. Complete 3-4 sets.
17. External Rotation
1. Lay on your side on a steady surface with your unaffected arm cradling your head.
2. Hold your arm at a 90 degree angle, keeping your affected arms elbow tucked at your side.
3. Slowly raise your arm to a vertical position and lower the weight slowly.
4. Repeat 10 times.
5. Complete 2-3 sets.
18. Internal Rotation
1. Lay on your side on a flat surface on the side of the affected arm
2. Hold your arm at a 90 degree angle, keeping your affected arms elbow tucked at your side.
3. Slowly raise your arm to a vertical position and lower the weight slowly.
4. Repeat 10 times.
5. Complete 2-3 sets.
How Patient Exercises Helps Healthcare Professionals
Patient Exercises is an all inclusive exercise program builder that can be easily broken down into four modules that work together to help providers deliver better care.
Program Builder: Our easy to use program builder that enables you to pick and choose exercises beneficial to your patients recovery.
Patient Management: Manage all of your patients program notes, track progress, and keep EMR’s.
Exercise Video Library: Gain access to our inclusive digital library of hundreds of exercises.
Automated Communications: Never miss a beat. Our system automatically notifies your patients of changes to their program made by you.
Get Started
If you want to test some of the features available with Patient Exercises, you can sign up here. If you need help implementing changes like these in your practice or want to chat more about how Patient Exercises can benefit you, get in touch.
15 Back Pain Relief Exercises (Free PDF Download)
by Trent Thompson | July 20, 2021
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Low Back Pain for Patients
The low back, which lies beneath your rib cage, is made up of 5 lumbar vertebrae. Most people will have experienced lower back pain as it is very common. It is the leading cause of missed work in the U.S. Luckily, it gets better over time with proper treatment. To be sure that you have a safe and speedy recovery, we put together an exercise strengthening routine that will take a lot of unwanted pressure off your lumbar spine.
This exercise program is not a substitute for seeing a Doctor, so if your low back pain doesn’t get better with time, we advise that you see your local chiropractor or physical therapist. From there, they will determine if further medical treatment is needed. If you’ve suffered an injury, such as a car accident, falling, or experience pain in your low back, you should consult a healthcare professional before attempting any exercises at home.
Common causes of low back pain include tight and/or weak muscles. Specifically, but not limited to, the gluteus, abdominals, and hip flexors. This exercise program includes strengthening exercises and stretches for these and surrounding muscles.
It is almost important to note that none of these exercises should hurt, you may experience discomfort, fatigue, or soreness, but if any exercises begin to hurt you stop performing them immediately.
The exercises listed may not help in the case of a slipped disc, a pinched nerve, or disc degeneration. If you can’t perform any exercises within this program without experiencing pain, we advise that you consult a chiropractor and/or physical therapist.
Exercises for low back pain reduction: increased flexibility and strength
All of the exercises listed are to be done with slow and steady movements and controlled breathing. Do only what you feel comfortable doing.
1. PRESS UP
1. Lie on your stomach. Support your body with your forearms.
2. Press your elbows down into the floor to raise your upper back. Relax your
stomach muscles, allowing your back to arch without using your back
muscles.
3. Hold for 15-30 seconds, then relax.
4. Repeat 2-4 times.
2. Alternate bird dog
1. Start on the floor, on your hands and knees.
2. Tighten your stomach muscles.
3. Raise one leg off the floor. Avoid allowing your hip to drop down.
4. Hold for about 6 seconds, then lower your leg and alternate legs.
5. Repeat 8 to 12 times on each leg.
6. Over time, increase the hold for up to 10-30 seconds.
7. If you feel stable while raising your leg, try raising your opposite arm straight
out in front of you at the same time.
3. Knee to chest
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Bring one knee to your chest, keeping the other foot flat on the floor
(or keeping the other leg straight, whichever feels
better on your lower back).
3. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds.
4. Relax and return to the first position.
5. Repeat with the other leg. Repeat 2 to 4 times with each leg.
4. CURL UPS
1. Lie on the floor on your back with your knees bent at a 90-degree angle.
2. Cross your arms over your chest, or above your ears.
3. Contract your abdominal muscles raising your shoulder blades off the floor.
4. Keep your head in line with your body, and do not press
your chin to your chest.
5. Hold for 1 or 2 seconds, then slowly lower yourself back down to the floor.
6. Repeat 8 to 12 times.
5. PELVIC TILT
1. Lie on your back with your knees bent.
2. Tighten your abdominal muscles, imagine pulling your belly button toward
your spine. This will cause your back to press to the floor and your pelvis to rotate
back.
3. Hold for 4-8 seconds. Concentrate on breathing smoothly.
4. Repeat 8-12 times.
6. GLUTE BRIDGE
1. Start by laying on your back on the ground, keep your arms to your
side for support.
2. Pressing through your heels and gluteal muscles raise your
hips up off the ground until your shoulders, hips, and knees are all in a
straight line.
3. Hold this position for 6-10 seconds, breathing normally, and then return to a
resting position for up to 10 seconds.
4. Repeat 8-12 times.
7. HAMSTRING STRETCH
1. Lie on your back in a doorway or open area.
2. Either slide your leg up the wall or grab your thigh with your hands to
straighten your knee. You should feel a gentle stretch down the back of
your leg.
3. Hold the stretch for 15-30 seconds. Keep your belly muscles tightened to avoid
allowing your back to arch.
4. Repeat for your other leg. Do 2-4 times for each leg.
8. HIP FLEXOR STRETCH
1. Kneel on the floor, one leg bent, the other behind. Placing your forward
knee above your foot and keeping your other knee touching the floor, slowly
push your hips forward.
2. You should feel a stretch in the upper thigh of your rear leg.
3. Hold the stretch for at least 15-30 seconds. Repeat with your other leg.
4. Do 2-4 times.
9. WALL SIT
1. Stand upright with your back 10-12 inches away from a wall.
2. Lean into the wall and slowly slide down until your knees are slightly bent.
3. Press your lower back into the wall, keeping your entire back in contact with
the wall.
4. Hold for about 5-10 seconds, then slide back up the wall.
5. Repeat 8-12 times.
Additional Tips and Practices
This exercise program can help relieve low back pain, but to maximize the longevity of your relief you’ll want to look at your daily habits. Here are a few:
Posture: When you practice proper posture, you keep your bones and joints in alignment. This reduces stress on spinal ligaments and allows your muscles to work more efficiently.
Healthy Eating: Anti-inflammatory foods help alleviate back pain through soothing and reducing flare ups in your low back.
Exercise: Exercise can help alleviate low back pain, through strengthening your muscles to reduce stress, as well as increase blood flow to speed up the healing process.
Weight Loss: Maintaining a healthy weight or losing weight can help ease or prevent back issues, and help reduce stress on other joints as well.
Consistent Care: Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having any problems.
How Patient Exercises Helps Healthcare Professionals
Patient Exercises is an all inclusive exercise program builder that can be easily broken down into four modules that work together to help providers deliver better care.
Program Builder: Our easy to use program builder that enables you to pick and choose exercises beneficial to your patients recovery.
Patient Management: Manage all of your patients program notes, track progress, and keep EMR’s.
Exercise Video Library: Gain access to our inclusive digital library of hundreds of exercises.
Automated Communications: Never miss a beat. Our system automatically notifies your patients of changes to their program made by you.
Get Started
If you want to test some of the features available with Patient Exercises, you can sign up here. If you need help implementing changes like these in your practice or want to chat more about how Patient Exercises can benefit you, get in touch.
