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Shoulder Rehabilitation

12 O’clock Arm Raises

Lie face down with arms forward. Lower shoulder blades and raise both arms as high as possible. Be sure to keep arms in the “I” position.

Hold for 1-2 seconds.
Repeat 10 times per set.
Three sets per session.
Complete 2 sessions per day.

10 & 2 O’clock Arm Raises

With or without weights, arms are in a 10 and 2 o’clock position. Lift/raise both outstretched arms as far as possible. Be sure to lower the scapula when performing this exercise.

Hold for 1-2 seconds.
Repeat 10 times per set.
Three sets per session.
Complete 2 sessions per day.

3 & 9 O’clock Arm Raises

With or without weights, arms are in a 3 and 9 o’clock position. Raise both outstretched arms as far as possible. Keep the scapula down while performing this exercise.

Hold for 1-2 seconds.
Repeat 10 times per set.
Three sets per session.
Complete 2 sessions per day.

Wall Angels

Stand against wall, upper arms at shoulder level and elbows bent to 90°. Raise arms over head keeping arms, forearms and hands against wall.

Hold for 2 breaths.
Repeat 10 times per set.
Two sets per session.
Complete 2-3 sessions per day.

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