Exercises

| Shoulder Bracing:

 Position:

Sit erect on a chair, comfortably and breathe normally. Both hands overlapping in front of the chest and elbows pointing outwards.

 Exercise:

Brace your shoulder with elbows pointing backwards. Hold for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Deltoid Exercise:

 Position:

Stand erect comfortably and breathe normally.

 Exercise:

Raise one hand forward keeping elbow straight. Raise till the level of shoulder, hold for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Deltoid Exercise:

 Position:

Stand erect comfortably and breathe normally.

 Exercise:

Raise one hand sideways keeping elbow straight. Raise it till the level of shoulder, hold for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Deltoid Exercise:

 Position:

Stand erect comfortably and breathe normally.

 Exercise:

Extend one hand backward keeping elbow straight, hold for 3-5 seconds and relax. Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Deltoid exercise in lying position:

 Position:

Lie down comfortably and breathe normally.

 Exercise:

Raise one hand forward keeping elbow straight. Raise it vertically upwards, hold for 3-5 seconds and relax. Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Deltoid exercise in lying position:

 Position:

Lie down comfortably on the side opposite to exercising hand. Breathe normally.

 Exercise:

Raise one hand sideways keeping elbow straight. Raise it vertically upwards, hold for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Shoulder External rotation strengthening:

 Position:

Lie down comfortably on the side opposite to exercising hand. Breathe normally. Keep elbow of exercising hand resting over the torso using a towel as shown in the image. Keep the elbow bent at 90 degrees.

 Exercise:

Raise the hand upwards in such a way that the shoulder rotates outwards. Hold for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Shoulder Internal rotation strengthening:

 Position:

Lie down comfortably on your back. Breathe normally. Keep elbow of exercising hand resting on a folded towel 3-5 inches off the bed as shown in the image. Keep the elbow bent at 90 degrees with shoulder rotated outwards and forearm near horizontal.

 Exercise:

Rotate the shoulder inwards in such a way that the hand now points vertically upwards. Return to starting position.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Strengthening for Shoulder retractors:

 Position:

Lie on your tummy facing down. Keep both the hands hanging down from the edges of the bed.

 Exercise:

Lift both the hands sideways keeping elbows straight. Lift till the level of shoulder or a bit higher. Hold for 3-5 seconds and relax. This exercise can be done on one side at a time as well. Repeat for the number of repetitions and sets as prescribed by your physiotherapist.