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Exercises for Self-Care:
Arm/Shoulder Rotations
"The Thrower’s 10" – Arm & Shoulder Exercises
This is a comprehensive set of exercises works to strengthen all the muscles that radiate
from and support the rotator cuff. Shoulder injuries in particular usually require patience
work with one or more of these.
A Flash video demonstration of these is available at the American Sports Medicine
Institute website: http://www.asmi.org/SportsMed/throwing/thrower10.html
Diagonal Pattern - Extension
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and
across your body to the opposite side of leg. During the motion, lead with your thumb.
Diagonal Pattern - Flexion
Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees
and palm facing backward. After turning palm forward, proceed to flex elbow and bring
arm up and over the uninvolved shoulder. Turn palm down and reverse to take arm back
to starting position. This exercise should be done in a controlled manner.
External Rotation at 0 degrees - Abduction
Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across
front of body. Grip tubing handle while the other end of the tubing is fixed to a stationary
object. Pull out with arm, keeping elbow at side. Return tubing slowly and in a controlled
manner.
Internal Rotation at 0 degrees - Abduction
Standing with elbow at side, fixed at 90 degrees and should rotated out. Grip tubing
handle while other end of tubing is fixed to a stationary object. Pull arm across body,
keeping elbow at
side. Return tubing slowly and controlled.
External Rotation at 90 degrees - Abduction
Stand with shoulder abducted 90 degrees and elbow flexed 90 flexed. Grip tubing handle
while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping
shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return
tubing and hand to
start position.
Internal Rotation at 90 degrees - Abduction
Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow
bent 90 degrees. Keeping shoulder abducted, rotate shoulder forward, keeping elbow
bent at 90 degrees. Return tubing and hand to start position.
Shoulder Abduction to 90 degrees
Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm
down, until arm reaches 90 degrees (shoulder level). Hold 2 seconds and lower slowly.
Scaption - Internal Rotation
Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle
in front of body. Do not go above shoulder height. Hold two seconds and lower slowly.
Prone Horizontal Abduction
(Full External Rotation, 100 degrees Abduction) Lie on table, face down, with involved
arm hanging straight to the floor, thumb rotated up (hitchhiker position). Raise arm out
to the side slightly in front of shoulder, parallel to the floor. Hold 2 seconds and lower
slowly.
Press-Ups
Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm
down and fingers pointed outward. Hands should be placed equal with shoulders. Slowly
push downward through the hands to elevate your body. Hold the elevated position for
2 seconds and lower slowly.
Prone Rowing
Lying on your stomach, with your involved arm hanging over the side of the table,
dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell
as high as possible. Hold at the top for 2 seconds, then slowly lower.
Push-Ups
Start in the down position. Place hands no more than shoulder-width apart. Push up as
high as possible, rolling shoulders forward after elbows are straight. Start with a push-up
into wall, then gradually progress to tabletop and eventually to the floor as tolerable.
Elbow Flexion
Standing with arm against side and palm facing inward, bend elbow upward turning palm
up as you progress. Hold 2 seconds and lower slowly.
Elbow Extension (Abduction)
Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten
arm overhead. Hold 2 seconds, then lower slowly.
Wrist Extension
Supporting the forearm and with palm facing downward, raise weight in hand as far as
possible. Hold 2 seconds, then lower slowly.
Wrist Flexion
Supporting the forearm and with palm facing upward, lower a weight in hand as far as
possible, then curl it up as high as possible. Hold for 2 seconds and lower slowly.
Wrist Supination
With forearm supported on table with wrist in neutral position, use a weight or hammer
to roll wrist to the palm up position. Hold for 2 seconds and return to starting position.
Wrist Pronation
Forearm should be supported on a table with the wrist in neutral position. Using a weight
or hammer, roll wrist to the palm down position. Hold 2 seconds and return to starting
position.
Arm/Shoulder Rotations
"The Thrower’s 10" – Arm & Shoulder Exercises
This is a comprehensive set of exercises works to strengthen all the muscles that radiate
from and support the rotator cuff. Shoulder injuries in particular usually require patience
work with one or more of these.
A Flash video demonstration of these is available at the American Sports Medicine
Institute website: http://www.asmi.org/SportsMed/throwing/thrower10.html
Diagonal Pattern - Extension
Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and
across your body to the opposite side of leg. During the motion, lead with your thumb.
Diagonal Pattern - Flexion
Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees
and palm facing backward. After turning palm forward, proceed to flex elbow and bring
arm up and over the uninvolved shoulder. Turn palm down and reverse to take arm back
to starting position. This exercise should be done in a controlled manner.
External Rotation at 0 degrees - Abduction
Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across
front of body. Grip tubing handle while the other end of the tubing is fixed to a stationary
object. Pull out with arm, keeping elbow at side. Return tubing slowly and in a controlled
manner.
Internal Rotation at 0 degrees - Abduction
Standing with elbow at side, fixed at 90 degrees and should rotated out. Grip tubing
handle while other end of tubing is fixed to a stationary object. Pull arm across body,
keeping elbow at
side. Return tubing slowly and controlled.
External Rotation at 90 degrees - Abduction
Stand with shoulder abducted 90 degrees and elbow flexed 90 flexed. Grip tubing handle
while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping
shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return
tubing and hand to
start position.
Internal Rotation at 90 degrees - Abduction
Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees and elbow
bent 90 degrees. Keeping shoulder abducted, rotate shoulder forward, keeping elbow
bent at 90 degrees. Return tubing and hand to start position.
Shoulder Abduction to 90 degrees
Stand with arm at side, elbow straight, and palm against side. Raise arm to the side, palm
down, until arm reaches 90 degrees (shoulder level). Hold 2 seconds and lower slowly.
Scaption - Internal Rotation
Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle
in front of body. Do not go above shoulder height. Hold two seconds and lower slowly.
Prone Horizontal Abduction
(Full External Rotation, 100 degrees Abduction) Lie on table, face down, with involved
arm hanging straight to the floor, thumb rotated up (hitchhiker position). Raise arm out
to the side slightly in front of shoulder, parallel to the floor. Hold 2 seconds and lower
slowly.
Press-Ups
Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm
down and fingers pointed outward. Hands should be placed equal with shoulders. Slowly
push downward through the hands to elevate your body. Hold the elevated position for
2 seconds and lower slowly.
Prone Rowing
Lying on your stomach, with your involved arm hanging over the side of the table,
dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell
as high as possible. Hold at the top for 2 seconds, then slowly lower.
Push-Ups
Start in the down position. Place hands no more than shoulder-width apart. Push up as
high as possible, rolling shoulders forward after elbows are straight. Start with a push-up
into wall, then gradually progress to tabletop and eventually to the floor as tolerable.
Elbow Flexion
Standing with arm against side and palm facing inward, bend elbow upward turning palm
up as you progress. Hold 2 seconds and lower slowly.
Elbow Extension (Abduction)
Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten
arm overhead. Hold 2 seconds, then lower slowly.
Wrist Extension
Supporting the forearm and with palm facing downward, raise weight in hand as far as
possible. Hold 2 seconds, then lower slowly.
Wrist Flexion
Supporting the forearm and with palm facing upward, lower a weight in hand as far as
possible, then curl it up as high as possible. Hold for 2 seconds and lower slowly.
Wrist Supination
With forearm supported on table with wrist in neutral position, use a weight or hammer
to roll wrist to the palm up position. Hold for 2 seconds and return to starting position.
Wrist Pronation
Forearm should be supported on a table with the wrist in neutral position. Using a weight
or hammer, roll wrist to the palm down position. Hold 2 seconds and return to starting
position.
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