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    Pendular Exercises: Painful Shoulder Group 1-8 1 of 4

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    steadyraph
    This document provides instructions for 5 exercises to address a painful shoulder: 1) Pendular exercises involve swinging the arm in different motions while leaning on a table, 2) Isometric shoulder external rotation involves pressing the wrist against a wall without moving, 3) Wall press-ups involve pushing off from a wall using straight arms, 4) Resisted low rows involve pulling a resistance band while standing, and 5) Arm wall walks involve walking fingers up a wall. Each exercise provides details on repetitions, sets, and frequency to complete for best results.

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    © All Rights Reserved
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    Pendular Exercises: Painful Shoulder Group 1-8 1 of 4

    Uploaded by

    steadyraph
    37 views4 pages
    This document provides instructions for 5 exercises to address a painful shoulder: 1) Pendular exercises involve swinging the arm in different motions while leaning on a table, 2) Isometric shoulder external rotation involves pressing the wrist against a wall without moving, 3) Wall press-ups involve pushing off from a wall using straight arms, 4) Resisted low rows involve pulling a resistance band while standing, and 5) Arm wall walks involve walking fingers up a wall. Each exercise provides details on repetitions, sets, and frequency to complete for best results.

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    Painful_Shoulder_Week_1-8

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    This document provides instructions for 5 exercises to address a painful shoulder: 1) Pendular exercises involve swinging the arm in different motions while leaning on a table, 2) Isometric shoulder external rotation involves pressing the wrist against a wall without moving, 3) Wall press-ups involve pushing off from a wall using straight arms, 4) Resisted low rows involve pulling a resistance band while standing, and 5) Arm wall walks involve walking fingers up a wall. Each exercise provides details on repetitions, sets, and frequency to complete for best results.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    37 views4 pages

    Pendular Exercises: Painful Shoulder Group 1-8 1 of 4

    Uploaded by

    steadyraph
    This document provides instructions for 5 exercises to address a painful shoulder: 1) Pendular exercises involve swinging the arm in different motions while leaning on a table, 2) Isometric shoulder external rotation involves pressing the wrist against a wall without moving, 3) Wall press-ups involve pushing off from a wall using straight arms, 4) Resisted low rows involve pulling a resistance band while standing, and 5) Arm wall walks involve walking fingers up a wall. Each exercise provides details on repetitions, sets, and frequency to complete for best results.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    Painful Shoulder group 1-8 Page 1 of 4

    1. Pendular exercises
    Lean onto a table with your good arm, letting your
    affected arm dangle forwards in front of you. Using
    gentle movements of the body, let this arm swing
    backwards, forwards, side to side, and in circles. The
    more you lean your body forwards, the more you will
    exercise the arm.

    Complete 3x 1min 2-3 x Daily

    2. Isometric shoulder external rotation


    Sit or stand up straight next to a wall. Keep your
    affected arm by your side and bend your elbow to 90
    degrees. Place the back of your wrist against the wall.
    Without moving your body, press your wrist into the
    wall as if turning your forearm outwards. Hold this
    position and then relax.
    Complete 3x 10sec hold 2x daily

    3. Wall press-up
    Stand facing a wall, around one large stride away.
    Place your hands on the wall around the same height
    as your shoulders but slightly wider. Lean against the
    wall, keeping a straight line from your head to your
    feet. Bend your elbows, bringing your chest and hips
    in towards the wall and pushing your elbows
    outwards. Make sure your body stays straight. Push
    through your hands to straighten your arms back out
    again. Continue this movement. Note: the further
    away your feet are from the wall, the harder the
    exercise will be.

    Complete 3sets of 10-15reps 2 x Daily


    Painful Shoulder group 1-8 Page 2 of 4

    4. Resisted low rows


    Tie a resistance band around a solid object and hold
    the ends in each hand. Stand on both legs with your
    feet hips width apart, keeping a good upright posture.
    Bend your elbows and pull the band back, squeezing
    your shoulder blades together. Control the movement
    as you return your hands to the start position. Keep
    your core strong throughout this exercise.

    Complete 3 sets of 10-15 reps 2 x Weekly

    5. Arm wall walks


    Take your hand out in front of you and place it up
    against the wall. Walk your fingers all the way up the
    wall as high as you can go. Make sure your shoulders
    are pointing straight towards the wall and you do not
    hunch your shoulders. Walk your fingers back down
    to the starting position.

    Complete 3sets of 10-15 reps 2 x Daily


    Painful Shoulder group 1-8 Page 3 of 4

    1. Pendular exercises

    Reps of 3 of 3 of 3 of 3 of 3 of 3 of 3

    Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3

    2. Isometric shoulder external rotation

    Reps of 3 of 3 of 3 of 3 of 3 of 3 of 3

    Sets of 2 of 2 of 2 of 2 of 2 of 2 of 2

    Hold of 2 s of 2 s of 2 s of 2 s of 2 s of 2 s of 2 s

    3. Wall press-up

    Reps of 10 of 10 of 10 of 10 of 10 of 10 of 10

    Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3

    4. Resisted low rows

    Reps of 10 of 10 of 10 of 10 of 10 of 10 of 10

    Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3
    Painful Shoulder group 1-8 Page 4 of 4

    5. Arm wall walks

    Reps of 10 of 10 of 10 of 10 of 10 of 10 of 10

    Sets of 3 of 3 of 3 of 3 of 3 of 3 of 3

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