Queens Hospital
Rom Valley Way
Romford, Essex RM7 0AG Client ID
Tel: 0208 970 8363 24308680
Email: [Link]@[Link] Online access
[Link]
Notes :
1 Passive bench slide
Place the affected arm on TOP of the healthy arm and sit straight.
Slide your arm slowly forward, assisting the movement with your strong arm.
Slide it all the way to the front and move the shoulder blade forward.
Use a towel or paper towel on a smooth surface-like a table or desk-to facilitate
the sliding.
Sets: 3 Reps: 15-20
2 Horizontal arm circles
Stand up with your arms parallel to the floor and on each side.
Make circles with your arms, keeping the elbows straight.
Sets: 3 Reps: 20 circles
3 Shoulder circumduction
Sit comfortably in a chair.
Place your hands at a shoulder level and make large forward circles, leading with
your elbows.
Repeat doing backward circles, again leading with your elbows.
Sets: 3 Reps: 20 circles
4 Shoulder blade squeeze
Tuck your chin slightly and keep your spine tall.
With your arms relaxed on your side squeeze your shoulder blade together with
shrugging them.
Gently relax the position and repeat.
Sets: 3 Reps: 10 Hold: 10 secs Rest: 10 secs
5 Seated shoulder shrug
Sit comfortably on a chair.
Slowly raise your shoulders up to your ears.
Do not bend your head.
Relax.
Sets: 3 Reps: 10 Hold: 10 Rest: 10
Prepared by Leigh Johnson | leigh.johnson2@[Link] | Oct 27, 2020 Page 1 of 2
© Physiotec 1996-2020. All rights reserved
Queens Hospital
Rom Valley Way
Romford, Essex RM7 0AG Client ID
Tel: 0208 970 8363 24308680
Email: [Link]@[Link] Online access
[Link]
6 Seated trunk rotation (hold)
Sit down on a chair with a straight posture.
Place your hands behind your head.
Slowly rotate the trunk to one side as far as possible, to feel a stretch in your
opposite side and under your arm. Hold the position.
Return to the center and rotate to the other side-or as indicated by your therapist.
Repeat.
Sets: 3 Reps: 10 each side
Prepared by Leigh Johnson | leigh.johnson2@[Link] | Oct 27, 2020 Page 2 of 2
© Physiotec 1996-2020. All rights reserved
