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					             PHASE 2 - SHOULDER STRENGTHENING EXERCISES – J HATCH MD FRCSC

Phase 2 (strengthening exercises) should only be done once you have completed Phase 1 and have a full and almost
painless Range of Motion in your affected shoulder!
It is very important not to start strengthening too early and equally important not to advance the resistance in these
strengthening exercises too quickly!
Be sure to add only 1 new exercise at a time and repeat it for several days – gradually increasing the repetitions before
advancing the resistance or adding a new exercise. It is much better to progress slowly - advance the resistance only
if your shoulder remains pain free and you are performing a large number of repetitions easily.
If you start to experience pain (other than usual muscle soreness) after adding or advancing an exercise, stop it
immediately. Resume it 5-7 days later with less resistance and more repetitions. In simple terms, high repetitions build
muscle-tendon endurance & flexibility, whereas high resistance exercises cause the muscles to enlarge more quickly.
In shoulder rehab, our main goal is to rebuild strong, durable but flexible muscles rather than tight bulky muscles. This
is why I emphasize repetitions rather than adding more weights or resistance!
Start with yellow or red tubing; progress to navy and (rarely) black or gray tubing only if you remain pain free.


   Internal Rotation Strengthening
     Attach the rubber tubing securely to a door or hook
     Stand so your affected side is towards the hook
     Bend your affected elbow as if about to “shake hands”
     Keep your affected elbow touching your side as you
        grasp the free end of the rubber tubing
     Stretch the tubing by rotating your arm to bring your
        hand across your stomach
     Hold for 5-10 seconds, then slowly relax
     Repeat 5-10 times, 3 sets/day



   Flexion Strengthening
     Attach the rubber tubing securely to a door or hook
     Stand with your back to the tubing attachment point
     Bend your affected elbow as if about to “shake hands”
        and grasp the free end of the tubing
     Stretch the tubing by pushing your arm forwards
     Hold 5-10 seconds, then slowly relax
     Repeat 5-10 times, 3 sets/day


   Extension Strengthening
     Attach the tubing securely to a door or hook
     Stand facing the tubing attachment point
     Bend your affected elbow as if about to “shake hands”
       as you grasp the free end of the tubing
     Stretch the tubing by pulling your arm backwards
     Hold 5-10 seconds, then slowly relax
     Repeat 5-10 times, 3 sets/day


   External Rotation Strengthening-tubing method
    Attach the tubing securely to a door or hook
    Stand so your unaffected side is towards the hook
    Bend your affected elbow as if about to “shake hands”
    Keep your affected elbow touching your side as you
       grasp the free end of the rubber tubing
    Stretch the tubing by rotating your arm outwards
    Hold 5-10 seconds, then slowly relax
    Repeat 5-10 times, 3 sets/day


            Arthroscopic Surgery  Computer-Assisted Hip & Knee Replacement  Foot & Ankle Surgery  Fracture Treatment
JPH 11-11                                                                                                 1
             PHASE 2 - SHOULDER STRENGTHENING EXERCISES – J HATCH MD FRCSC

   External Rotation Strengthening-free weight method
    Lie on your side affected side uppermost
    Bend your affected elbow as if about to “shake hands”
    Keep your affected elbow touching your side
    Grasp a free weight (start light & work up)
    Lift the weight by rotating your arm so that
       your knuckles point towards the ceiling
    Hold 5-10 seconds, then slowly relax
    Repeat 5-10 times, 3 sets/day



   Wall Push-ups
    Stand approximately 18” from the wall
    Place both palms on the wall in front of you
        at the level of your shoulders
    Lean forward and bend your elbows until
        your face is close to the wall
    Hold for 5-10 seconds then slowly push back
    Repeat 5-10 times, 3 sets/day
    Move your feet further from the wall to increase resistance
    Graduate to “knee push-ups” on the ground
    Finally resume regular push-ups


   Shoulder Shrug Exercises
     Stand erect with both arms at your side
     Step on the middle of the tubing
     Grasp one end of the tubing in each hand
     Keeping your elbows & wrists straight,
       stretch the tubing by shrugging your shoulders
     Hold for 5-10 seconds, then slowly relax
     Repeat 5-10 times, 3 sets/day


   Shoulder Press-ups
     Sit forward in a firm chair that has arms
     Grasp both arms of the chair firmly
     Push your body vertically upward using
       your arms and your legs initially
     Hold 10-15 seconds, then slowly sit
     Repeat 5-10 times,3 sets/day
     Increase the resistance by applying more
       pressure with your arms and less with your legs

   Abduction Strengthening
     Stand erect with your affected arm at our side
     Step on the tubing with your foot on the affected side
     Grasp the end of the tubing in your affected hand
     Stretch the tubing by raising your arm to the side
     Hold 10-15 seconds, then slowly relax
     Repeat 5-10 times, 3 sets/day
     Alternatively you can use light free weights




            Arthroscopic Surgery  Computer-Assisted Hip & Knee Replacement  Foot & Ankle Surgery  Fracture Treatment
JPH 11-11                                                                                                 2

				
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posted:10/1/2012
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