Shoulder: Shoulder Strengthening - Exercise Band - Phase I

SHOULDER STRENGTHENING – EXERCISE BAND – PHASE I
The following is your personalized exercise program prescribed by your physical therapist. Please review
the instructions and perform the exercises as prescribed (frequency, number of repetitions). If your symptoms
feel worse with any exercise, stop doing the exercise until you check with your physical therapist or
your doctor.
For most of these exercises, you will be attaching the exercise band to a door or piece of furniture. Your
therapist will tell you at what height to place the band. Start each exercise with light to moderate tension
on the band. Perform each of the exercises slowly. Pull the exercise band for a count of 2, hold for a count
of 2 and release for a count of 2.
❑ 2. Triceps
Hold the ends of the exercise band in both hands. Bend your
elbows, palms facing each other and upper arms held at the side of
your body. Straighten elbows by pulling band toward floor. Do
not allow hands to move behind your hips. Repeat.
Band color ___________ Frequency ___________________
Additional Instructions:
PHYSICAL THERAPY
❑ 1. Biceps
Stand on one end of the exercise band. Hold the other end of the band
in your hand. Keep your arm straight at your side with palm facing
forward. Bend your elbow, pulling the band up. Repeat.
Band color ___________ Frequency _____________________
❑ 3. Extension
Hold the ends of exercise band in both hands. Keep arms in front of you,
elbows straight and thumbs up. Squeeze your shoulder blades together,
bringing hands towards hips. Do not allow hands to move behind your
hips. Return to start. Repeat.
Band color ___________ Frequency _____________________
SHOULDER STRENGTHENING – EXERCISE BAND – PHASE I

SHOULDER STRENGTHENING – EXERCISE BAND – PHASE I
❑ 5. Outward Rotation – Neutral
Stand with the middle of your back against the corner of a doorframe.
Bend knees a little. Hold the exercise band in both hands.
Bend your elbows, palms facing each other and arms firmly at
your sides. Squeeze your shoulder blades, pulling one end of the
band away from the other. Do not allow the upper arm to move
away from the body. Repeat.
Band color ___________ Frequency ___________________
❑ 7. Outward Rotation (with Scapular Protraction)
Sit and lean forward with your elbows or forearms resting on table.
Hold the exercise band in both hands, palms facing each other.
Round your upper back by pressing chest away from table. Hold
this position; pull band apart, moving forearms about 2 inches.
Repeat.
Band color ___________ Frequency ___________________
Additional Instructions:
© 2007, TPMG, INC. All rights reserved. Physical Therapy Program.
010526-007 (Revised 3-07) R.L. 4.6
❑ 4. Upright Rowing
Hold the ends of exercise band in both hands. Start with your elbows
straight and thumbs up. Squeeze your shoulder blades together, bringing
elbows toward sides of body. Do not allow elbows to move behind
your body. Repeat.
Band color ___________ Frequency _____________________
❑ 6. Outward Rotation – 45 degrees
Stand with the middle of your back against the corner of a doorframe.
Bend knees a little. Hold the exercise band in both hands, elbows bent.
Start with your affected arm out to side, raise elbow halfway between
waist and shoulder with forearm parallel to the floor. Squeeze your
shoulder blades while rotating to a vertical (up and down) position.
Repeat.
Band color ___________ Frequency _____________________