Stretching Exercises After Shoulder Surgery | Part 7 | Shoulder Rehab Video | Denver

Stretching Exercises After Shoulder Surgery | Part 7 | Shoulder Rehab Video | Denver


the next stretch is called the cross body
stretch cross arms stretch or horizontal abduction stretched this stretch is specific to the posterior
capsule of the shoulder to do this stretch hold your arm like this take your arm underneath you are going to pull this elbow toward the other arm hold the stretch to increase the intensity of the
stretch you can maintain pressure on the shoulder
blade to do this you may do the stretch while leaning up against a door hold the stretch and relax while doing this stretch if you feel
a pinching feeling on the front that means that your shoulder is impinging on the front side to adjust the stretch you may bring your arm
lower and cross it over the body to decrease
the amount of pinching if the stretch is done correctly the
stretch will be felft on the back side of the shoulder hold you arm here good and relax the next stretch is called the sleeper
stretch to do this stretch lay on the involved side have your body weight between your
shoulder blade and the table bring your arm up and internally rotate your arm down
toward the table hold the other hand down to keep and maintain the stretch hold the stretch for thirty to sixty
seconds with the sleeper stretch it is also
important not to feel impingement on the front side of the shoulder as you internally rotate if you do feel this you can adjust the angle of your body either
backward or forward to maintain the stretch on the back side
of the shoulder so again as you are in the stretch position maintain the shoulder position make sure
that the stretch is felt in the back of the shoulder and not a pinchy or
painful feeling on the front side of the shoulder that’s the sleeper stretch if we’d like to increase the range of
motion for forward elevation we can also apply what we call a low load prolonged
stretch, low load prolonged stretching applies a stretch to tissue without much without an increased
intensity of the stretch this stretch has been shown to increase range of
motion more effectively and also with less pain so lindsay i will have you
hold your wrist bring your arm up toward your forehead if you don’t have the amount of
allowable range of motion yet you can lay just like this you can also use pillows behind you just
for some support and just rest your elbow right there maintain this position for an extended
amount of time give a prolonged stretch to the lat muscles
pec muscles subscap and also the tricep muscles with limited forward elevation this is
probably the most effective way to regain this motion the amount of time is based on the
amount of pain you feel start off with three to five minutes and if that’s tolerable you can increase
the amount of time you spend in this position and you can increase the amount of forward
elevation you choose to get your shoulder into as long as it’s allowable
in pain free by removing the pillows bringing the arm into more forward
elevation by actually laying it on a pillow you’ll see that the angle of forward
elevation is increased quite a bit and the stretch on these muscles will also
be increased again the amount of time we spend here
should be based on the amount of pain you feel if pain increases two seven eight nine
or ten levels it’s probably too much you should bring your arm back and relax if the pain or discomfort
remains constant mild or stretchy it’s okay to remain in this position impinging on pain on the top of the shoulder
should be avoided that again the amount of time should be based on
your pain if the pain is tolerable you can stay in this position for as
long as ten fifteen twenty or even thirty minutes to increase forward
elevation this part of the rehab program is the
strengthening we’re going to start off with some of the basic initial
strengthening exercises which are geared toward specific cuff muscles the first exercise we are going to do
external rotation external rotation is done with a sport cord
resistance or thera-band it can be done in a doorway and the way we start this off is by placing
a towel under the elbow this is to place the arm and in a bit of abduction the abduction is to protect the cuff
muscles and offer optimal circulation for the cuff muscles during the exercise the way we do this exercise we have a
cord resistance here JP is going to externally rotate his arm as he pulls against cord resistance so lets go ahead
and do a repetition you notice that the shoulder blade stays in the same position the arm externally rotates the elbow is
bent at ninety degrees this is how external rotation looks from the
backside we like to cue in on is the shoulder blade here JP
let’s have you externally rotate a few repetitions as you are doing exercise it’s important that you pull the shoulder blade back and keep it centered toward your spine internal rotation is important for training
the subscapularis muscle and the rotator muscles that on the front side
of the shoulder it’s done by having the cord resistance coming from
above rotating the arm in toward the belly and then releasing JP lets have you come to the inside all the way to your stomach and then back out keep the shoulder blade at the same position try to stabilize it with the shoulder blade
muscles down to your belly button perfect the next exercise is called scapular squeezes to do this you simply pull your shoulder
blades together go ahead lindsay and hold the squeeze for a few seconds and then relax the point of this exercise is to
strengthen a few of these muscles that sit between the shoulder blades mainly the rhomboid
muscles and the trapezius muscle as you do this exercise be sure to pull
the shoulder blades back and almost seat them in your back pocket
in other words don’t let your shoulder blades come up try to bring them down and back hold for a few seconds again then relax alright lindsay lets have you do three and one more the next exercise is called the forward punch forward punche is done with cord resistance
coming from the back side two arms at shoulder with elbows by your side and JP is going to push against the cord resistance to
punch forward go ahead and punch forward we can do it at this level you’ll see
that JP does not bring his hands way up high and at the end of the repetition JP
can plus the exercise we bring the shoulder blades out this is important for shoulder
blade control and what’s called the serratus anterior muscle if you have the available range of
motion you can bring your arms up a bit higher during the exercise come up to about here JP good plus bring one leg forward as well an option to the forward punch exercise is to
do it with a single arm engaging the abdominal muscles with a
twist so JP lets have you bring your right foot a bit forward go ahead and punch at the end plus and rotate your body just like you are doing a physical punch and back

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