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Level 1 Exercises

Shoulderdoc
Therapists
Rehab Protocols
Shoulder Rehab
Exercise Guide
Level 1 Exercises
Level 1 ExercisesLevel 1 Exercises
Pendulum ExercisePendulum Exercise
Posterior Capsular StretchPosterior Capsular Stretch
Flexion in side lyingFlexion in side lying
Flexion using the ballFlexion using the ball
Abduction using ball Abduction using ball
Abduction on TableAbduction on Table
Flexion on TableFlexion on Table
External Rotation on TableExternal Rotation on Table
Flexion in StandingFlexion in Standing
Abduction in StandingAbduction in Standing
PulleysPulleys
Flexion with Exercise BarFlexion with Exercise Bar
Rotation with BarRotation with Bar
Rotation with Bar 90Rotation with Bar 90
Diagonal with BarDiagonal with Bar
External Rotation StandingExternal Rotation Standing
Internal Rotation StandingInternal Rotation Standing
External Rotation LyingExternal Rotation Lying
Prayer PositionPrayer Position
Balance Point FlexionBalance Point Flexion
Balance Point AbductionBalance Point Abduction
4 Point Kneeling4 Point Kneeling



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Posterior Capsular Stretch

Sleeper Stretch

Lie directly on affected shoulder with head well supported by pillows.  Slide your arm up to 90 (level with collar bone) and bend your elbow to 90.  Bend your knees up to keep you stable lying on your side.
Place the hand of the unaffected side just below wrist of affected side
and slowly push the forearm down towards the bed/ floor.  Make sure that you keep the elbow bent at 90 and you keep the upper arm level with the collar bone throughout the stretch.  You may need to place a small rolled up towel below the upper arm to act as a block preventing movement towards the body (see diagram).  Throughout the stretch you must ensure that you remain directly on the shoulder as it is common to roll backwards onto the shoulder blade.
Maintain the stretch for at least 30 seconds and it should be held at an intensity that you find mildly uncomfortable.  During this 30 second period the intensity of the stretch may lessen as the muscles relax, gently push the forearm further down to maintain stretch but keep within your own level of tolerance.
After 30 seconds, upon release, gently push the affected arm into the
unaffected hand gently resisting the movement back to the starting position.






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Tags: [Rehabilitation] [View tag cloud]

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