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Close Kinematic Chain Exercises RotatorCufandShoulderConditioningProgramPurposeofProgram_________________________________________________________________

Afteraninjuryorsurgery,anexerciseconditioningprogramwillhelpyoureturntodailyactivitiesand

oyamore

active,healthylifestyle.Followingawell-structuredconditioningprogramwillalsohelpyoureturntosportsandotherrecreationalactivities.

Thisisageneralconditioningprogramthatprovidesawiderangeofexercises.Toensurethatthepramissafeandeectiveforyou,itshouldbeperformedunderyourdoctorssupervision.Tal!toyourdoctororpcaltherapistaboutwhichexerciseswillbesthelpyoumeetyourrehabilitationgoals.

Strength:"trengtheningthemusclesthatsupportyourshoulderwillhelp!eepyourshoulderjointstab

#eepingthesemusclesstrongcanrelieveshoulderpainandpreventfurtherinjury.

Flexibility:"tretchingthemusclesthatyoustrengthenisimportantforrestoringrangeofmotionandp

ntinginjury.$entlystretchingafterstrengtheningexercisescanhelpreducemusclesorenessand!eepyourmusclesgand%exible.

TargetMuscles:Themusclegroupstargetedinthisconditioningprograminclude&'(eltoids)front,bac!andovertheshoulder*'

Trape+iusmuscles)upperbac!*'homboidmuscles)upperbac!*'Teresmuscles)supportingtheshoulderjoint*

'nfraspinatus)supportingtheshoulderjoint*'"ubscapularis)frontofshoulder*'iceps)frontofupperarm*'Triceps)bac!ofupperarm*

'"upraspinatus)supportingtheshoulderjoint*

Lengtho!rogram:Thisshoulderconditioningprogramshouldbecontinuedfor/to0wee!s,unlesso

rwisespeci1edbyyourdoctororphysicaltherapist.Afteryourrecovery,theseexercisescanbecontinuedasmaintenanceprogramforlifelongprotectionandhealthofyourshoulders.2erformingtheexercisestwotothreedawee!willmaintainstrengthandrangeofmotioninyourshoulders.

GettingStarted_____________________________________________________________________

"armu!:eforedoingthefollowingexercises,warmupwith3to45minutesoflowimpactactivity,li

al!ingor

ridingastationarybicycle.

Stretch:Afterthewarm-up,dothestretchingexercisesshownon2age4beforemovingontothe

strengtheningexercises.6henyouhavecompletedthestrengtheningexercises,repeatthestretchingexercisestoendprogram.

#onotignore!ain:7oushouldnotfeelpainduringanexercise.Tal!toyourdoctororphysicaltherap

youhaveanypainwhileexercising.

$s%&uestions:fyouarenotsurehowtodoanexercise,orhowoftentodoit,contactyourdoctororp

caltherapist.

$dditional'otes

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Rotator

Cuf

and

Shoulder

Conditioning

ProgramSTRETC()'*E+ERC)SES

1.Pendulum________________________________________________________________________

Main

muscles

,or%ed:(eltoids,supraspinatus,infraspinatus,subscapularis

E&ui!ment

needed:8one

Ste!-by-ste!directions

'9eanforwardandplaceonehandonacounterortablefor

support.9etyourotherarmhangfreelyatyourside.

'$entlyswingyourarmforwardandbac!.epeattheexercise

movingyourarmside-to-side,andrepeatagaininacircularmotion.

'epeattheentirese:uencewiththeotherarm.

Ti! Donotroundyourbackorlockyourknees.

2.CrossoverArmStretch_____________________________________________________________

Mainmuscles,or%ed:2osteriordeltoid7oushouldfeelthisstretchatthebac!ofyourshoulder

E&ui!ment

needed:8one

Ste!-by-ste!directions

'elaxyourshouldersandgentlypullonearmacrossyourchestasfaras

possible,holdingatyourupperarm.

';oldthestretchfor

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3.PassiveInternalRotation__________________________________________________________

Mainmuscles,or%ed:"ubscapularis7oushouldfeelthisstretchatthefrontofyourshoulder

E&ui!ment

needed:9ightstic!,suchasayardstic!

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Ste!-by-ste!directions

';oldastic!behindyourbac!withonehand,andlightly

grasptheotherendofthestic!withyourotherhand.

'2ullthestic!hori+ontallyasshownsothatyourshoulderis

passivelystretchedtothepointoffeelingapullwithoutpain.

'

;oldfor

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instruct youonhowtousethemachinessafely.

Ste!-by-ste!

directions

'>a!ea

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instruct youonhowtousethemachinessafely.

Ste!-by-ste!

directions

'>a!eaa!ea

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Mainmuscles,or%ed:iceps7oushouldfeelthisexerciseatthefrontofyourupperarm

E&ui!mentneeded:eginwithaweightthatallows

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Mainmuscles,o

r%ed:>iddleand

posteriordeltoid,

supraspinatus,mi

ddletrape+ius7oushouldfeelthisexerciseatthebac!ofyours

houlderandintoyourupperbac!

E&ui!mentneeded:eginwithalightenoughweighttoallowiddletrap

e+ius,serratus

7oushouldfeelthisexerciseinyourupperbac!,atyourshoulderblade

E&ui!mentneeded:8one

Ste!-by-ste!

directions

'9ieonyourstomachwithyourarmsbyyoursides.

2laceapillowunderyourforeheadforcomfort,ifre:uired.

'$entlydrawyourshoulderbladestogetheranddownyourbac!as

faraspossible.

'Caseabouthalfwayofromthispositionandhold.

'elaxandrepeat45times.

Ti! Donottenseupinyourneck.

Start

Finish

1.

Scapular

Retraction0Protraction

___________________________________________________

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Mainmuscles,or%ed:>iddletrape+ius,serratus7oushouldfeelthisexerciseinyourupperbac!atyourshoulderblade

E&ui!mentneeded:eginwithaweightthatallows?setsofBto45repetitionsandp

essto

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Mainmuscles,or%ed:Internalrotation:anteriordeltoid,pectoralis,subscapularis,lati

mus.Externalrotation:posteriordeltoid,infraspinatus,teresminor

7oushouldfeelthisexerciseinthefrontandbac!ofyourshoulder,yourchest,andurbac!

E&ui!mentneeded:eginwithalightenoughweighttoallow

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1,.InternalRotation________________________________________________________________

Mainmuscles,or%ed:"ubscapularis,teresmajor7oushouldfeelthisstretchinthefrontofyourshoulder

E&ui!mentneeded:eginwithweightsthatallow?setsofBto45repetitions)appro

ately4to?pounds*,andprogressto

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