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1. Trunk rotation on the ball
This
exercise is designed to improve trunk rotation as well as stabilising the
shoulder blade. Lie on the ball with the head and shoulders supported as
shown. Clasp the hands vertically above your shoulder. Roll the trunk to
one side and then to the other. Be sure not to let the spine sag.
2. Upright row
Use a light pulley or theraband. Sit on a ball maintaining a good posture i.e. lift the tailbone to create a small curve at the base of the spine. Hold the band or pulley with the thumb up out in front of you keeping the arm at waist height. Pull the elbow to the waist keeping the shoulder blade in its set position. Rotate the trunk to the side of the working arm.
3. Plank
Place
a ball against a wall. Start on the knees and place the elbows on the ball
about shoulder width apart. Hold the position for 30 seconds making sure
you set the shoulder blades.
To
make the exercise more difficult balance on the toes but do not allow the
spine to sag. For variation try lifting one foot at a time off the floor.
Do not lift too high and keep a good position of the spine.
4. Modified push-ups with balance
Push
ups are a good way to strengthen the whole of the upper body as long as they
are performed well. Make sure that the shoulder blades are positioned correctly
and the spine does not sag. Using an upturned bosu or balance board can challenge
the control around the shoulder further.
To perform an easier version, place the knees on the floor and place the hands about shoulder width apart. If the push up itself is too difficult just try balancing with the elbows slightly flexed.
If you are strong enough to perform the exercise in the full push up position make sure you do not let the spine sag. Start by balancing with the elbows slightly flexed before progressing to a push up whilst keeping the balance board or bosu level.
5. Rotator cuff
The rotator cuff muscles are the small muscles surrounding the shoulder joint which help to keep the joint centred during movement. When performing these exercises imagine that you are drawing the ball of the joint into the socket and set the shoulder blade.
Internal Rotation
Attach theraband about waist height to a door handle or similar. Hold the band as shown and pull the band across the body keeping the elbow tucked into the waist. Slowly return back to the start position.
External Rotation
Attach theraband as above. Start with the band across the body and pull outward keeping the elbow tucked into the waist.
Please remember that these exercises are a guide only. If you feel pain at any time or are unsure of the exercise please contact Sprint Physiotherapy Ltd or your physiotherapist.