to home page  Home   E-Mail   Page Bottom   Personal Training & Physical Therapy Exercises       • HomePageWebsite  • Home Page This Folder  • Whats New  • Site Map  • Web Links  • Back Exercises  • Mike A • Lynn  • Carl  • Chris  • H E P2go  hep2got

Lynn

Lynn, these is as far as I can go to design PT for you. You were helped by very good people months ago so you should get their intelligence to add new exercises here or delete ones that are not helpful. You can look at the big menu of 63 PT exercises for other ideas. I'll make any changes that you or they suggest for this page. Your page should be whatever will help most to get you motivated and healed. You can choose exercises so that everything can be done at home if you'd like. And we'll encourage each other to do a good job on this.

assets\ebsf
ebsf-EB4 : 25
 
assets\ebsab
ebsab-EB5 : 26
 
assets\ebse
ebse-EB6 : 27
 
assets\ebser
ebser-EB7 : 28
 
assets\ebsir
ebsir-EB8 : 29
 
assets\pfw
pfw-PFW : 31
 
assets\pu1
pu1-PU1 : 32
 
assets\pu2
pu2-PU2 : 33
 
assets\pu3
pu3-PU3 : 34
 
assets\pu4
pu4-PU4 : 35
 
assets\cdm
cdm-CDM : 36
 
assets\upu
upu-UPU : 37
 
assets\puu
puu-PUU : 38
 
assets\vpu
vpu-VPU : 39
 
assets\fp1
fp1-FP1 : 40
 
assets\fp2
fp2-FP2 : 41
 
assets\fp3
fp3-FP3 : 42
 
assets\wfx
wfx-WFX : 43
 
assets\fxp
fxp-FXP : 44
 
assets\muv
muv-MUV : 45
 
assets\pwx
pwx-PWX : 48
 
assets\mux
mux-MUX : 51
 
assets\uxb
uxb-UXB : 55
 

Below are captions (instructions) for 23 exercises.

( 25 EB4 ) ELASTIC BAND SHOULDER FLEXION While holding an elastic band at your side, draw up your arm up in front of you keeping your elbow straight. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 26 EB5 ) ELASTIC BAND SHOULDER ABDUCTION While holding an elastic band at your side, draw up your arm to the side keeping your elbow straight. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 27 EB6 ) ELASTIC BAND SHOULDER EXTENSION While holding an elastic band in front of you with your elbows straight, pull the band down and back towards your side. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 28 EB7 ) ELASTIC BAND SHOULDER EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 29 EB8 ) ELASTIC BAND SHOULDER INTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach, then pull the band towards your stomach. Keep your elbow near your side the entire time. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 31 PFW ) PENDULUM SHOULDER FORWARD/BACK Shift your body weight forward then back to allow your injured arm to swing forward and back freely. Your injured arm should be fully relaxed. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 32 PU1 ) PENDULUMS Lean over a table, supporting yourself on the unaffected arm, affected arm hanging down. Swing arm to the front, and then to the back. Enlarge
( 33 PU2 ) PENDULUM SHOULDER LATERAL Shift your body weight side to side to allow your injured arm to swing side to side freely. Your injured arm should be fully relaxed. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 34 PU3 ) SIDE TO SIDE PENDULUMS Lean over a table, supporting yourself on the unaffected arm, with the affected arm hanging down. Swing arm to the the left, and then to the right. One to each side is one repetition. Enlarge
( 35 PU4 ) PENDULUM SHOULDER CIRCLES Shift your body weight in circles to allow your injured arm to swing in circles freely. Your injured arm should be fully relaxed. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 36 CDM ) CODMANS While standing, bend at the hips so your back is parallel to the floor. Hold on to a table or chair with the uninvolved arm to maintain balance. Rock the body causing the involved arm to gently swing. Perform ___ x clockwise; ___ x counter-clockwise. Perform ___ x front-to-back; ___ x side-to-side.
( 37 UPU ) CIRCULAR PENDULUM Start by leaning over a table, supporting yourself on one arm. Let the other arm hang down by your side. Swing arm in a slow/controlled circular motion. Enlarge
( 38 PUU ) RCR PENDULUMS Stand up and let your arm slide out of the sling, hanging in front of you. Move your trunk, so that your arm is moving in a circular motion. Repeat moving the arm clockwise and counterclockwise. Remember, Do not initiate the swing by actively moving the muscles in your shoulder. They should remain relaxed. Repeat 20 Times Hold 0 Seconds Complete 2 Sets Perform 2 Time(s) a Day Enlarge
( 39 VPU ) REVERSE PENDULUMS Lying on your back, straighten your arm towards the ceiling. Next, move your arm in small circles in a clock-wise motion. After a few seconds, reverse the direction to a counter-clockwise motion. Change directions every few seconds. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 40 FP1 ) WAND FLEXION - STANDING - PALMS DOWN In the standing position, hold a wand/cane with both arms, palm down on both sides. Raise the wand/cane up allowing your unaffected arm to perform most of the effort. Your affected arm should be partially relaxed. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 41 FP2 ) WAND FLEXION - STANDING - PALMS UP In the standing position, hold a wand/cane with both arms, palms up on both sides. Raise up the wand/cane allowing your unaffected arm to perform most of the effort. Your affected arm should be partially relaxed. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 42 FP3 ) WAND FLEXION - STANDING - PALM UP AND DOWN In the standing position, hold a wand/cane with both arms, palm up on the affected-arm-side and palm down on the unaffected-arm-side. Raise the wand/cane up allowing your unaffected arm to perform most of the effort. Your affected arm should be partially relaxed. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 43 WFX ) WAND FLEXION - SINGLE ARM In the standing position and holding wand/cane with both arms as shown, raise it up allowing your unaffected arm to push up your affected arm. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Enlarge
( 44 FXP ) WAND FLEXION - SUPINE Lying on your back and holding a wand or cane, slowly raise the wand towards overhead. Use your unaffected arm to assist with the movement. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Enlarge
( 45 MUV ) AAROM SHOULDER ELEVATION Lay on back with knees bent. Hold stick as shown in picture, in this case the left arm is the involved shoulder. The involved arm should be relaxed, only the hand is holding on the the stick. The unaffected arm pushes the involved arm overhead. Apply gentle pressure at end range for 3 seconds, thumb should be facing the ground. Pull involved arm slowly back to starting position with unaffected arm. Repeat 10 Times Hold 3 Seconds Complete 3 Sets Perform 3 Time(s) a Day Enlarge
( 48 PWX ) ELASTIC BAND SCAPULAR RETRACTIONS W/ MINI SHLDR EXT While holding an elastic band with both arms in front of you with your elbows straight, squeeze your shoulder blades together as you pull the band back. Be sure your shoulders do not raise up.
( 51 MUX ) AROM SHOULDER EXTENSION With your affected arm starting at your side, draw your arm back behind your waist. Keep your elbows straight.
( 55 UXB ) SHOULDER EXTENSION STRETCH - TABLE With your back facing a table/counter top, place your hands on the table behind you and slowly bend your knees and allow your elbows to bend until a stretch is felt.
Click here for another example of instructions created for exercises (though these are an early attempt for Carl, not for this subject): aceso/strength Below is a compact list of the 23 exercises selected for Lynn.
ELASTIC BAND SHOULDER FLEXIONebsf 25EB4SHLDR
ELASTIC BAND SHOULDER ABDUCTIONebsab 26EB5SHLDR
ELASTIC BAND SHOULDER EXTENSIONebse 27EB6SHLDR
ELASTIC BAND SHOULDER EXTERNAL ROTATIONebser 28EB7SHLDR
ELASTIC BAND SHOULDER INTERNAL ROTATIONebsir 29EB8SHLDR
PENDULUM SHOULDER FORWARD/BACKpfw 31PFWSHLDR
PENDULUMSpu1 32PU1SHLDR
PENDULUM SHOULDER LATERALpu2 33PU2SHLDR
SIDE TO SIDE PENDULUMSpu3 34PU3SHLDR
PENDULUM SHOULDER CIRCLESpu4 35PU4SHLDR
CODMANScdm 36CDMSHLDR
CIRCULAR PENDULUMupu 37UPUSHLDR
RCR PENDULUMSpuu 38PUUSHLDR
REVERSE PENDULUMSvpu 39VPUSHLDR
WAND FLEXION - STANDING - PALMS DOWNfp1 40FP1SHLDR
WAND FLEXION - STANDING - PALMS UPfp2 41FP2SHLDR
WAND FLEXION - STANDING - PALM UP AND DOWNfp3 42FP3SHLDR
WAND FLEXION - SINGLE ARMwfx 43WFXSHLDR
WAND FLEXION - SUPINEfxp 44FXPSHLDR
AAROM SHOULDER ELEVATIONmuv 45MUVSHLDR
ELASTIC BAND SCAPULAR RETRACTIONS W/ MINI SHLDR EXTpwx 48PWXSHLDR
AROM SHOULDER EXTENSIONmux 51MUXSHLDR
SHOULDER EXTENSION STRETCH - TABLEuxb 55UXBSHLDR

• HomePageWebsite  • Home Page This Folder  • Whats New  • Site Map  • Web Links  • Back Exercises  • Mike A • Lynn  • Carl  • Chris  • H E P2go  hep2got


 Home   E-Mail   Page Top