Wand exercises for shoulder pdf get file wand exercises for shoulder pdf databases created with any release for. C use a wand made from an old broom handle, cane, ball bat, yard stick, or three foot dowel rod for the following exercises. Stand upright and hold a stick in both hands, palms down. Pendulum, or codman, exercises are often prescribed for shoulder rehabilitation. Wrists, elbows, forearms, and shoulders wrists 1 rest your arm on a table and hang your hand over the edge. Strength is the second component of shoulder rehabilitation. These exercises are designed to improve the range of movement in your shoulder joint following injury. Healthpdfp edpatient educationexerrehupperwandexercises. Flexion with palms facing forward and grasping onto the wand, bring the wand directly over your head leading with the involved upper extremity until a stretch is felt. Physical therapy in the management of frozen shoulder smj. Gh wand exercises grouped for rotator cuff tendonitis video 48abc. Rotator cuff and shoulder rehabilitation exercises to ensure that this program is safe and effective for you, it should be performed under your doctors supervision. These exercises are recommended by us for you to perform on your own to regain your shoulder range of motion. Arm and shoulder exercises doing arm and shoulder exercises will help you get back your full range of motion on the side where you had your surgery, which is called your affected side.
Rotate arm in a clockwise and anticlockwise direction. Aug, 2016 the wand for the adult may weigh from five to eight pounds. Exercises after breast surgery memorial sloan kettering. Exercises you can do at home exercises are a very important part of treatment for a rotator cuff disorder. Here are 30 shoulder exercise to improve flexibility, size, and strength. Bend forward at the waist, back parallel to ground is ideal. To make a wand for this exercise, use a piece of pvc pipe or a broom handle with the broom removed. Hexion bring wand directly overhead, leading with uninvolved side. C it is best to do these exercises sitting on a hard, straightback chair with your feet flat on the floor. Hold a wand with both hands with your elbows bent and palms up. Active assisted shoulder exercises oxford university hospitals. Hold for 5 seconds and return to the starting position.
Bring the wand up and then backwards to the starting position. They should be performed within your comfort zone unless otherwise instructed. The following shoulder wand exercises work the shoulders range of motion. Grand master bruce johnson has been credited as the first modern american to bring ancient chinese wand use to western culture. The last 16 exercises use a wand a stick, wooden dowel or bamboo pole about 48 inches long and one inch thick to perform some chinese wand exercises and movements from the flowing tai chi boating wand form. Wand exercises are a popular option to use as an exercise aid when doing stretching focused on your shoulders. These exercises are to help increase range of movement with some form of assistance. Physical therapy and home exercises can be a firstline treatment for frozen shoulder, with consideration of the patients symptoms and stage of the condition. At home exercises for frozen shoulder published june 29, 2019 read time. Abduction holding onto the wand with involved upper extremity and involved palm facing up, push the wand. Range of motion and stretching exercises the following range of motion exercises are usually helpful to keep the shoulder moving and help prevent further tightening. Punches hold dowel close to your chest with palms down. Shoulder 1 range of motion exercises wand activities.
Then slowly bend your elbows so that the wand is behind your head. Sep 26, 2018 the exercises for painful stiff frozen shoulder using a wand is known as shoulder wand exercises. Blue ridge healthcares sports medicine team members illustrate how to do shoulder abduction wand exercise aarom exercise for shoulder injuries. These exercises, especially the scapular exercises, may also be part of a rehabilitation program for patients with mechanical neck pain. Keeping the dowel at shoulder height, move it as far right as possible. Pinch shoulder blades backward and together, as illustrated. Apply cold to the shoulder for 20 minutes at a time as needed to reduce pain and swelling. Do not lift your arm at the shoulder using your muscles. How to make an exercise wand health wand low tech high. Abduction wand holding wand with hand palm up, push wand directly out to side, leading with other hand palm down, until stretch is felt. Move wand upward toward head, then down to waist line. There are many other exercises for frozen shoulder. In this article we will learn shoulder wand exercise to increase the shoulder joint mobility, it can easily be done at home. Bend your elbows and bring dowel towards your chin.
Keep your elbows close to your body, and move the wand across your body toward the sore arm. Famous physical therapists bob schrupp and brad heineck demonstrate wand exercises designed to increase or maintain shoulder range of motion with a. Stand and hold a stick with both hands, palms facing away from your body. How to make an exercise wand health wand low tech high effect. Shoulder 4 range of motion exercises wand activities. Hold the wand in front of your body at shoulder level, parallel to the ground.
Frozen shoulder rehabilitation exercises wand exercise. Bruce johnsonchinese wand exercise the lean berets. Pendulum exercises bend forward at the waist, back parallel to ground is ideal. Oct 31, 2016 famous physical therapists bob schrupp and brad heineck demonstrate wand exercises designed to increase or maintain shoulder range of motion with a frozen shoulder or a tight shoulder. At home exercises for frozen shoulder warrior made. To ensure that this program is safe and effective for you, it should be performed under your doctors supervision. This material must not be used for commercial purposes, or in any hospital or medical facility. These 6 frozen shoulder stretches and exercises will reduce pain and make your shoulder stronger and more flexibleright at home.
Use your uninjured arm to push your injured arm out to the side and up as high as possible. Shoulder flexion stand upright, holding the stick in both hands. Muscle weakness and stiffness of the shoulder joint result too often due to delayed initiation of a program. It can be conducted prior to playing a round of golf, after a round or on an offday from the links. Stretch your arms forwards then raise them up above your head, keeping the elbows. Revolutionary physical therapy solutions 3310 queens boulevard suite 301, long island city, ny 11101 call for a free consult. His book and work was quite popular during the 1970s. Gh wand exercises physical therapy exercise videos cyberpt. Continue phase i exercises prom aarom arom with scapulohumeral rhythm sidelying er continue aarom overhead pulleys wand shoulder flexion as tolerated initiate in s upine abductionscaption as tolerated initiate in sidelying er at 0 abduction as tolerated gentle ir behind back 6 weeks prone. In the freezing painful stage, gentle stretching exercises can be done but should be kept within a short duration 15 seconds and not go beyond the patients pain threshold. Learn the chinese wand 17 exercises routine online. Bring wand directly overhead, leading with uninvolved side.
Dynamic stretching are stretches that are pain free and held for 15 seconds and repeated 1015 reps. The shoulder wand raise exercise is a useful one to conduct if either of your shoulders are feeling tight. Shoulder range of motion exercises boston sports medicine. The weight of the wand and the materials used to make them wood or metal suggest that the wand also morphed into the modern barbell as it got heavier. If pain, weakness, and stiffness in your shoulder see figure in appendix are related to problems with your rotator cuff, a doctor will usually first recommend nonsurgical treatment.
Shoulder abduction wand exercise aarom sports medicine. Stretching exercises this handout illustrates some basic range of motion exercises for the shoulder. Raise both arms up towards your head stopping when directly overhead, then slowly return. Many of the wand exercises, curls and overhead presses are standard barbell exercises today. Breathing is integral to the movements of the whole program. Building strength and endurance shoulder strengthening exercises are appropriate for patients with a variety of shoulder conditions. Adduction holding on to the end of the wand with the right hand, right elbow slightly flexed, left hand is on the mid shaft on the wand and pulls right shoulder across the body for exercising an involved right shoulder, reverse hands for an involved left shoulder. Stretch your arms by lifting them over your head, keeping your elbows straight. Shoulder wand exercises 1 standing flexion wand exercise. Make the wand about a foot wider than your shoulders. Department of rehabilitation medicine newyorkpresbyterian. Once you have the right form down, they can be done safely at home. External i internal rotation wand bring wand up over head, then down toward waistline. Jun 26, 2018 shoulder flexion range of motion wand exercise.
Shoulder abduction and adduction exercises work the muscles at the back of your shoulder and your upper back. Rotator cuff and shoulder rehabilitation exercises. Exercises for shoulder abduction and adduction what you. Physiotherapy department active assisted shoulder exercises information for patients. After your recovery, these exercises can be continued as a maintenance. Physiotherapy department active assisted shoulder exercises. These exercises, especially the scapular exercises, may also be part of a rehabilitation program for. Home learn the chinese wand 17 exercises routine online learn the chinese wand 17 exercises routine online here is the new location of the online instructions for performing the 17 exercises. The majority of these exercises can be conducted in the home or at the golf course using one of your golf clubs as the wand, and they dont take a. They should be performed slowly using a straight stick. Aarom wand exercises sports and orthopedic specialists.
Shoulder range of motion exercises johns hopkins division of shoulder surgery department of orthopaedic surgery created 9262017 edward g. A thorough postoperative shoulder exercise program is essential for adequate recovery after shoulder surgery. It s essentially the exact same thing as the square, except it works on microsoft devices as well. Learn the chinese wand 17 exercises routine online chinese. Lean over and do pendulum exercises for 3 to 5 minutes every 1 to 2 hours. Jun 29, 2019 these 6 frozen shoulder stretches and exercises will reduce pain and make your shoulder stronger and more flexibleright at home. Build bigger, broader shoulders with these essential upperbody moves. Shoulder exercises active assisted coastal orthopaedics. The wand for the adult may weigh from five to eight pounds. Slowly raise the wand to above the head, keeping the arms straight, no bend in the elbow if possible. Nov 06, 20 blue ridge healthcares sports medicine team members illustrate how to do shoulder abduction wand exercise aarom exercise for shoulder injuries.