Table 2 Description of specific exercises
Name | Description | Dosage | Weeks performed |
|---|---|---|---|
Scapular setting | Sitting, isometric hold of scapula in retracted and depressed position | 5 sec hold × 5 reps | Week 1 then maintained in all exercises |
Self-resisted isometric ER | Standing sideways to wall. Upper arm squeezing a towel roll against body, elbow bent with forearm pushing into wall | 5 sec hold × 5 reps | Weeks 1&2 |
Active ER | Sitting with shoulder in 45° Abd resting elbow and forearm on table in IR. Taking shoulder into ER | 10 reps × 2 | Week 1&2 |
Shoulder shrugs | Standing with arms slightly abducted and actively elevating scapula then lowering slowly | 10 reps × 2 handweight | Week 1&2 |
Pectoralis minor stretch | Supine with arms in 45° Abd and elbows bent to 90°. Shoulders rotate into ER to stretch muscle | 5 reps with 10 sec hold × 2 | Weeks 2–6 |
Wall push up | Standing arms length from wall, hands at shoulder height and shoulders in 45° Abd. Body lowered to wall and then pushed away | 5 reps × 2 | Weeks 2–10 |
Chin tuck | Standing with head and back against a wall. Chin tucked in toward neck | 5 reps × 10 sec holds | Week 2 |
Resisted external rotation | Sidelying with affected shoulder uppermost, elbow bent to 90° and holding weight in hand. Weight lifted up toward ceiling with upper arm against body | 10 reps × 2 using hand weight | Week 2 |
Thoracic extension over towel | Supine on a firm surface with arms by side and lying on towel roll placed horizontally on floor at level of maximum thoracic curve | 1–3 mins hold | Weeks 3–6 |
Resisted scapular setting – elbow extension with shoulder neutral | Standing, arm by side and elbow bent holding theraband attached in front at shoulder height. Elbow straightened and slowly flexed whilst keeping scapula in set position | 10 reps × 2 using theraband | Weeks 3–6 |
Resisted external rotation | Standing, elbow bent to 90° and forearm along stomach and holding onto theraband at waist height. Keeping elbow in to side, pulling against theraband to perform ER | 10 reps × 2 using theraband | Weeks 3&4 |
Resisted internal rotation | Standing, elbow bent to 90° and shoulder in ER and holding onto theraband at waist height. Keeping elbow in by side, pulling against theraband to perform IR | 10 reps × 2 using theraband | Weeks 3&4 |
Resisted horizontal row | Standing, both arms outstretched holding onto theraband attached at waist height. Both arms pulled back toward trunk with elbows flexed | 10 reps × 2 using theraband | Weeks 3–10 |
Resisted external rotation in supported 90° Abd | Sitting with shoulder supported in 90° Abd on table and forearm resting on table holding a weight in hand. Weight lifted toward ceiling keeping elbow on table | 10 reps × 2 using hand weight | Weeks 5&6 |
Resisted internal rotation in supported 90° Abd | Sitting with shoulder supported in 90° Abd on table and forearm resting on table holding theraband attached behind. Hand taken to table to perform IR | 10 reps × 2 using theraband | Weeks 5&6 |
Corner stretch | Standing with one hand on each corner wall at shoulder height and elbows bent. Leaning in toward corner to stretch anterior shoulder and thoracic spine | 5 reps × 10 sec holds | Weeks 5–10 |
Resisted scapular setting – elbow flexion | Standing with hands at chest height, elbows bent and holding onto theraband which is then stretched apart by trying to straighten both elbows | 10 reps × 2 | Weeks 7–10 |
Resisted external rotation in unsupported Abd | ER performed in standing with shoulder unsupported in 45° scapular plane, elbow bent and holding theraband attached in front | 10 reps × 2 | Weeks 7–10 |
Resisted internal rotation in unsupported Abd | IR performed in standing with shoulder unsupported in 45° scapular plane, elbow bent and holding theraband attached behind | 10 reps × 2 | Weeks 7–10 |