No. | Exercise | Material | Description |
---|---|---|---|
C1a | Low row | Pinoband or pulley apparatus with 2 handles | Subject is sitting in front of pinoband, shoulders in 80° forward flexion and neutral rotation; subject performs shoulder extension with elbows flexed. |
C1b | High row | Pinoband or pulley apparatus with 2 handles | Subject is sitting in front of pinoband, shoulders in 100° forward flexion and neutral rotation; subject performs shoulder extension with elbows extended. |
C2 | Shoulder adduction in scapular plane | Pinoband or pulley apparatus with 1 handle | Subject is standing, shoulder in 80° abduction in scapular plane; subject performs shoulder adduction with elbow extended. |
C3a | Shoulder external rotation in 0° abduction | Pinoband or pulley apparatus with 1 handle | Subject is standing, with towel between arm and trunk to prevent compensatory shoulder movements, elbow flexed to 90°; subject performs shoulder external rotation. |
C3b | Shoulder external rotation in side-lying | Dumbbell | Subject is side-lying, with towel between arm and trunk to prevent compensatory shoulder movements, elbow flexed to 90°; subject performs shoulder external rotation. |
C4a | Shoulder internal rotation in 0° abduction | Pinoband or pulley apparatus with 1 handle | Subject is standing, with towel between arm and trunk to prevent compensatory shoulder movements, elbow flexed to 90°; subject performs shoulder internal rotation. |
C4b | Shoulder internal rotation in side-lying | Dumbbell | Subject is side-lying, elbow flexed to 90°; subject performs shoulder internal rotation. |
C5 | Elbow flexion with forearm supination | Pinoband or dumbbell | Subject standing arm at the side, neutral rotation; subject performs elbow flexion/forearm supination. |
C6a | Horizontal scapular protraction | Pinoband or pulley apparatus with 2 handles | Subject is standing, elbows flexed to 90°; subject performs shoulder flexion to 80° and elbow extension, then scapular protraction. |
C6b | Vertical scapular protraction | Pinoband or dumbbells | Subject lying supine, elbows flexed to 90°; subject performs shoulder flexion to 90° and elbow extension, then scapular protraction. |
C7 | 4-point kneeling scapular protraction | - | Subject in 4-point kneeling position, hands underneath shoulders performs dynamic scapular protraction. |
C8 | Scapular setting | - | Subject lying prone with arms held by the side in external rotation; subject holds scapulae in depressed and retracted position. |
C9 | Posterior shoulder stretch | - | Subject is standing, pulling the elbow passively across the body into horizontal adduction with the opposite arm. |
C10 | Lateral neck stretch | - | Subject is standing, pulling the head into lateral flexion with the opposite arm and is adding the shoulder depression to stretch the ipsilateral neck. |
C11 | Thoracic spine extension | - | Supine on the floor, hips and knees flexed to 90 degrees, hands supporting the neck, with thoracic kyphosis lying on a towel roll. |