Shoulder Template.indd

Shoulder Rehabilitation Routine Anatomical Views EQUIPMENT NEEDED - See Physical Therapy Products Page: • Theraband Light Resistance 3 Pack • Shoulder Neoprene Ice Wrap Front EQUIPMENT RECOMMENDED - See Physical Therapy Products Page: • Theraband Accessories Pack INDICATIONS OF USE: Shoulder Sprains and Strains Rotator Cuff Tears Impingement Subluxation Rehab Tendonitous Rear ANATOMICAL STRUCTURES: Bones: Clavicle Humerus Scapula Muscles(Superficial): Deltoid Pectoralis major Latissimus Dorsi Teres major Muscles(deep): Supraspinatus Infraspinatus Subscapularis Teres major and minor OVERVIEW: Your shoulders are the most movable joints in your body. The ball of the upper arm is larger than the shoulder socket that holds it. This can cause tremendous stress to the area and can lead to joint instability. To remain in a stable or normal position, the shoulder must be anchored by muscles, tendons and ligaments. Instability in the shoulder joint often leads to many common injuries including sprains, strains, dislocations, separations, tendinitis, bursitis, torn rotator cuffs, frozen shoulder, fractures and arthritis. Side Visit www.FixYourselfNow.com General Rehabilitation Rules to Follow 1. Heat before activity, ice after. For the first 72 hours post injury, ice should be the only thing applied to injured area. 2. Icing should be done for a maximum of 20 minutes with no less then 90 minutes in between treatments and as much as 6x per day. 3. After inflamation and tenderness begin to subside, apply heat before activity to promote blood flow to area and increase elasticity in tissues. Heating should be done for 15 to 20 minutes before activity. 4. Focus on form and speed of movement, not on amount of weight been lifted or how far a stretch can go. 5. Before stretching affected area warm-up with activities such as walking, bicycling, stairmaster or gentle body exercises that promote bloodflow to affected area. 6. Each stretch should be done for at least 10 seconds. 30 to 60 seconds is optimal. 7. Stretches should be smooth and controlled with no bouncing or erratic motions. 8. Stretch to the point of firm tension not extreme pain. 9. Always breathe deep and slow dring exercise and stretching to promote increased oxygen and the flow of nutrients to muscles. 10. When performing exercises, only do exercises that don’t aggravate injury. Remember, the point of a rehab is to regain full range of motion with pain-free movement. 11. Always do exercise through full range of motion being careful not to overstretch and reinjure area. 12.* Perform exercises and stretches at least once a day and at least 4x a week. 13.* Each exercise is to be done to fatigue(generally 15-20 repetitions). Use therapy band or weight that allows you to achieve appropriate repetitions. When the exercise becomes too easy, move up to next level of resistance band or increase weight. 14. Anti-inflammatory drugs and pain medications have been shown in studies to increase the risk of heart conditions as well as cause ailments in the GI tract. Only take when absolutly necessary. Visit www.FixYourselfNow.com Shoulder Stretch and Exercise Protocol Name   Description        Position 1 Diagram Position 2 Diagram              Visit www.FixYourselfNow.com Shoulder Stretch and Exercise Protocol Name   Description          Position 1 Diagram Position 2 Diagram                      Visit www.FixYourselfNow.com Shoulder Stretch and Exercise Protocol Name   Description          Position 1 Diagram Position 2 Diagram                             Visit www.FixYourselfNow.com Shoulder Stretch and Exercise Protocol Name   Description             Position 1 Diagram Position 2 Diagram                            Visit www.FixYourselfNow.com