Accelerate your recovery! π¨Β Do these exercises daily in this sequence while waiting for your physiotherapy appointment. π
#1 Scapular Retraction
Reps: 5 Sec hold, 20-30 Reps, 1-2 Sets
Frequency: Twice Daily
Purpose: Activate scapular muscles.
#2 Flexion Wall Slide with Towel
Reps: 5 Sec hold, 20-30 Reps, 1-2 Sets
Frequency: Twice Daily
Purpose: Improve flexion strength and range of motion.
#3 Isometric External Rotation
Reps: 5 Sec hold, 20-30 Reps, 1-2 Sets
Frequency: Twice Daily
Purpose: Strengthen the external rotation muscles of the shoulder.
#4 Isometric Internal Rotation
Reps: 5 Sec hold, 20-30 Reps, 1-2 Sets
Frequency: Twice Daily
Purpose: Strengthen the internal rotation muscles of the shoulder.
Videos and instructions from Medbridge and OrthoIndy