Shoulder Pain Exercises

ACTIVE SHOULDER MOVEMENTS (ACTIVE ROM)

These are exercises performed with the help of a slat that is placed between the hands in order to protect and improve the movement of the shoulder in various directions. With the help of a lathe between your hands, move your shoulders and elbows forward, side, out, back and inward in the directions you see in the pictures.

Codman Exercises

The body is slightly tilted. The arm on the painful side is completely loosened and suspended, feeling the weight of the arm itself.

• Right-to-left / left to right
• Swing from front to back / from back to front
• Rotate in front of the sea by drawing circles in the counterclockwise direction

Stretching Exercise

It is held behind a chair, the legs, arms and body are long and flat so as to stay longer. He leans forward from the body, arms straight. Tension is felt on the front face of the arm, this position stops until it counts to 10

Standing, hands clasped together. When the body is stationary, it is felt that the back is stretched. In this position, 10 is counted.

Standing, the arms are straight and the hands are joined together. Backward from the shoulders, stretching arms back is done. In this position, 10 is counted.

Stretching on the wall

Standing, the arms are straight and the hands are joined together. Backward from the shoulders, stretching arms back is done. In this position we stand up to counting 10.At the corner of a wall, the legs are slightly upright erect. The arms are perpendicular to the two walls (shoulder and elbow). Both arms and chest front sides are stretched by moving the forehead forward without moving the feet. In this position, 10 is counted.

Stretching rotators

Stretching internal rotators
A band or belt is held by the hand of the Altan patient with a firm hand from behind the body of the belt. The upper hand pulls the tape and tries to move it upwards.
Stretching external rotators
Behind our body, hold a band or belt from the top with one hand and the other with your hand. Try to move your topline down with your lower hand

Stretching external rotators
Lift your arm up over your head, bend your elbow, hold your elbow with your other hand and pull your arm towards your head.

The arm adheres to the body at the edge of a door with a 90 ̊ bent elbow. Support your arm from the elbow with the other hand. While this position, rotate your body slowly in the other direction.

Posterior capsule stretching

The patient is adhered to the arm chest and held in the shoulder by hand. Keeping the elbow on a firm hand, the elbow is pushed into the body

The arm is stretched forward at the shoulder level, held by the elbow on a firm hand. The patient is pulled towards the shoulder and other shoulder

Scapula rotator muscles strengthening

The face, knees and elbows are curled up, the knees are bent and the elbow is raised

The face is folded, the elbows are bent, the knees are flat, the elbow is lifted up.

isometric medium deltoid strengthening exercises

Stand sideways to the wall. The elbow adjacent to the arm body is pushed outward (towards the wall) at right angles.

Turn towards the wall. The elbow adjacent to the arm body is pushed to the wall at right angles.

Exercises for strengthening isometric extensors

The elbow adjacent to the arm body is tried to push the arm straight back at right angles, the shoulder does not move (the elbow is pushed to the wall).